Monthly Archives: October 2016

10/24/16

Repeat last week, your goal is to go slightly heavier this week.

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10/21/16

Strength program- Pause (2 seconds) or Rack bench 4×5 AHAP Dumbbell bench 4×8 Cable rows 4×6-8 Lat pulldowns 4×6-8 General program- Pause Bench- 4×5 Lat pulldowns- 4×8-12 Conditioning- 5 rounds 20 KB swings 20 situps

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10/19/16

Strength program- Deadlift 3×5 3×2 AHAP Speed front squats (get into and out of the hole fast, wear a belt if you’re not rock solid in the bottom of the squat) 4×8 (Go for as many as possible on the … Continue reading

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10/18/16

Strength program- Bench Find a heavy set of 5, then max reps at 70%. 1.5 bench (down, halfway up, down, up) 3×5 AHAP 2 tricep accessories 3×8-12 General program- Bench 4×8 Dumbbell bench 4×8 Dumbbell pullovers 4×8-12 Dumbbell rows 4×8-12

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10/17/16

Strength program- If you are going to be competing in any of the upcoming powerlifting meets- this is for you. Day 1- Box squats (these can be low bar) Work up to a heavy set of 5, then do a … Continue reading

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