11.27.16-12.04.16 Novice PL

Day 36

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 37

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 38

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 39

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 40

1.bench 20-18-16-14-12-10 (match or exceed last week’s weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

You guys will have one more week to train, then the best week of all.  Test week.

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11.21.16-11.27.16 Novice PL

Happy Thanksgiving week! From Wednesday on til Sunday is a powerlifter’s dream.  All the recovery.  Feed your muscles with all the stuffing, all the variations of potatoes, all the desserts, and all the leftovers.  Enjoy!

is

Day 31

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session )

3.deadlift 5 x 3 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 32

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 33

1.squat 5 x 3 (add 5lbs from last session)

2.bench 5 x 3 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 34

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 3 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 35

1.bench 20-18-16-14-12-10 (match or exceed day 25 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10

11.14.16-11.20.16 Novice PL

Okay guys time to see how your hard work is paying off.  We will have your first max tests.  After this week you will be able to use your Thanksgiving to help your gains and recovery.

Day 26

1.squat work to a 5 rep max in 25 min.

2.lunge 50ft. x 3

Day 27

1.bench work to a 5 reps max in 20 min.

2.press 10-10-10-10 work to a 10 rep max in 12 min.

Day 28

1.deadlift work to a 5 rep max in 25 min.

2.back extension 10 x 3

Day 29

1.squat 5 x 3 @ 80% of 5RM on Day 26

2.bench 5 x 3 @ 80% of 5RM on Day 27

3a.lunge 50ft. x 3

3b.max UB dips x 3

Day 30

1.deadlift 5 x 3 @80% of 5RM on Day 28

2a.back extension 10 x 3

2b.max strict pullups x 3

3.35 cal. on Assault Bike

 

11.07.16-11.13.16 Novice PL

Day 21

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session )

3.deadlift 5 x 5 (add 5lbs from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 22

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 23

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 24

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Day 25

1.bench 20-18-16-14-12-10 (match or exceed day 15 weight)

2.strict dips max x 5

3.close grip bench 10-10-10-10-10