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12/15/2014

Front Squat Build up to 80% for 1 rep then do 3 sets of 3 with 40-50 pounds lighter. Deadlift Build to 80% then 2 sets of 3 with a lower weight. Accessory: Split Squats 4×6 on each leg [...]

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12/10/14

Floor press  5 sets of 3 increasing weight each set Pressing complex  1 strict press 2 push prest  (Strict press will dictate the weight, make it challenging and focus on quick explosive reps on [...]

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12/9/14

Build to a Heavy single on deadlift. (90% and above)    2 drop sets of 30-50 pounds and do sets of 3 Back Squat 4×2 increasing weight after 85% of 1rm   Accessory:  Ghr 3 sets of 5 [...]

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12/8/14 Strength

Find a 1 Rep MAx bench Press    Then do 3 drop sets of 5 at a weight that is manageable for five Push Press  5 Sets of 3 work to a challenging set. Pause for 3 seconds at the top of every rep [...]

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11/3/14

Tempo Back Squats 5×3 (%seconds on decent, 3 sec Pause in bottom of the hole) 70% of 1rm from monday Chained Cahined Deadlifts 4×3 80% on Deadlift.  Accessory:  Kneeling Jumps 5×3 [...]

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12/2/14

Find a Challenging 3 rep strict press.    -Then perform 3 sets of 5 at a lower weight(make challenging) Single Arm Shoulder Press 3×10 Accessory:  Weighted dips 4×6 ME pullups x 3

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12/1/14

Find a heavy 1 rep back squat for the day Sumo Deadlift off of pin 1 2-2-2-2-2 Accessory:  Banded hip Extensions 3×12 Good Mornings (wide stance) 3×8

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11/25/14 Strength

3×10 Back Squat (70%) Weight should be moved quickly here with a little struggle on the last few reps. Should not be hard right out of the gate. If thats the case lower weight Bulgarian [...]

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11/25/14 Strength

Find a 2 rep max bench press for the day     – Then do 3 sets of 6-8 reps at a lower weight. (weight should be challenging but do-able) Accessory Pendlay Row..keep it very strict. 4×8 [...]

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11/24/14 Strength

Squat Find a 3 rep max back squat for the day. (make sure to rest until fully recovered between sets as you get heavier towards the max) Deadlift  2-2-2-2-2 (working up in weight every set. The [...]

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