Category Archives: Powerlifting

2011-11-18: Bench

Posted on November 18, 2011 by Administrator

Shoulder horn: @5 – 200 reps (50, 50, 50, 50) Hammer curls: @20 – 200 reps (25, 25, 25, 25, 25, 25, 25, 25) Bench (w/sling shot): @185 – 15 sets, 3 reps (pause w/acceleration) DB Rows: @70 – 3 … Continue reading →

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2011-11-17: Squat

Posted on November 17, 2011 by Administrator

Box jumps (high box w/3 @45s on top): 10 sets, 2 reps Hammer pulls: @60 – 3 sets, 10 Squat (w/spider bar, no hands): @45 – 2 sets, 5 reps @95 – 2 sets, 5 reps @135 – 2 sets, … Continue reading →

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2011-11-16: Conditioning

Posted on November 16, 2011 by Administrator

800M Run Row (max speed): 500M, 5 sets Prowler suicides: @90 – 20yds/40yds, 5 sets @100 – 20yds/40yds, 5 sets …and that was more than enough!

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2011-11-15: Bench

Posted on November 15, 2011 by Administrator

Bench (5RM): @45 – 1 set, 5 reps @95 – 1 set, 5 reps @135 – 1 set, 5 reps @185 – 1 set, 5 reps @205 – 1 set, 5 reps @215 – 1 set, 3 reps …failed D/B … Continue reading →

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2011-11-14: Squat

Posted on November 14, 2011 by Administrator

Good Mornings (3RM): @45 – 1 set, 5 reps @95 – 1 set, 5 reps @135 – 1 set, 5 reps @185 – 1 set, 3 reps @225 – 1 set, 3 reps @275 – 1 set, 3 reps @315 … Continue reading →

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2011-11-11: Bench

Posted on November 11, 2011 by Administrator

C/S Row: @25 – 5 sets, 15 reps of each – Scapula contraction – Full row Dynamic Bench (w/Sling Shot) pause & explode: @125 – 15 sets, 3 reps Collar horn: @5 – 100 reps (25, 25, 25, 25) Hammer … Continue reading →

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2011-11-09: Conditioning

Posted on November 9, 2011 by Administrator

Row: 3,000M Run: 1 1/2 miles Skater side steps: 1 min on, 1 min off for 10 minutes KB swings: @35 – 1 min on, 1 min off for 10 minutes Situps: 60 (20, 20, 20) SLRs: 45 (15, 15, … Continue reading →

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2011-11-08: Bench

Posted on November 8, 2011 by Administrator

Floor presses to 3RM: @45 – 1 set, 10 reps @95 – 1 set, 5 reps @135 – 1 set, 5 reps @185 – 1 set, 3 reps @205 – 1 set, 3 reps @225 – 1 set, 2 reps … Continue reading →

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2011-11-07: Deadlift

Posted on November 7, 2011 by Administrator

GHR: 3 sets, 12 reps Reverse Hypers: @270 – 2 sets, 25 reps Deadlift (from 3 pin): @135 – 1 set, 5 reps @185 – 1 set, 5 reps @225 – 1 set, 5 reps @275 – 1 set, 5 … Continue reading →

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2011-10-28: Bench

Posted on October 28, 2011 by Administrator

Sit ups: 15, Push ups: 10 Bench (w/@60 chains): @45 – 1 set, 5 reps @95 – 1 set, 5 reps @135 – 1 set, 3 reps @155 – 10 sets, 3 reps Super set, Hammer Curls: @35 – 10 … Continue reading →

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