Sunday, May 1st, 2016 Training

Strength

Wide Stance Back Squat to a Box, build to a heavy set of 2 reps 

Rep Scheme 10,9,8,7,6,5,4,3,2s

Rep out 20 reps @ 85%

Muscle Builders

A1) Heavy Barbell Lunges, 3 sets of 6 each legs, no rest 

A2) Back Squat, 3 sets of 10 @ 32x1, no rest 

A3) Prawler Push, 3 sets of 60 meters, rest 2 minutes 

Sunday, April 17th, 2016 Training

Power Lifting

Strength 

Sumo Deadlift, build to a heavy single

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2, 1s

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute 

Sunday, March 13th, 2016 Training

Power Lifting

Strength 

Block Bench Press with a pause, build to a tough set of 3

Rep scheme 10, 8, 7, 6, 5, 4, 3s 

Muscle Builders

A1) Dumbbell Bench Press @ 4040, 3 sets of 8-10 reps, rest 30 seconds 

A2) Dumbbell Flies @ 4040, 3 sets of 8-10 reps, rest 30 seconds

A3) Banded Triceps Extensions, max reps for 90 seconds, 3 sets, rest 1 minute

Sunday, February 21st, 2016 Powerlifting

Power Lifting

Strength 

Pause Back Squat, build to tough set of 2 with 5 second pauses at the bottom

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s

Muscle Builders

A1) Dumbbell Squats @ 4040, 3 sets of 10 reps, rest 30 seconds  

A2) Heavy Dumbbell Lunges, 5 each leg, rest 30 seconds 

A3) HBBS @ 95/65 pounds for 90 seconds, max reps, 3 sets, rest 2 minutes 

Sunday, January 24th, 2016

Power Lifting

Strength 

Deadlift, build to a tough set of 3 touch and go

Rep scheme 10, 8, 7, 6, 5, 4, 3s

- Take 90% of above weight and do a set of 10 reps 

Muscle Builders

A1) Ring Rows, 10 reps @ 4040, 3 sets, no rest 

A2) Barbell Curls, 10 reps @ 4040, 3 sets, rest 30 seconds

A3) Reverse Curls to failure, no pausing, go non stop to failure, rest 2 minutes 

Sunday, January 10th, 2016 Training

Power Lifting

Strength 

Bench Press, build to a tough set of 5

Rep scheme 10, 8, 7, 6, 5, 

- Take weight you use and do a drop set, 3,8,12,15,20

Muscle Builders

10,9,8,7,6,5,4,3,2,1 of the following movements 

Dumbbell bench press 

Dumbell triceps extensions 

Use weight that would be a maximum for the sets of 10

Sunday, December 27th, 2015 Training

Power Lifting

Strength 

Pause Back Squat, build to tough set of 5 with 3 second pauses at the bottom

Rep scheme 10, 8, 7, 6, 5, 

- Take 55% of above weight and do a set of 20 reps in a front squat

Muscle Builders

A) In Place Lunges 2 sets of 20 reps, rest 2 minutes 

B) 10 Goblet Squats @ 30x1, 30 second wall sits, rest 30 seconds 5 sets