• 12/12/2018

    Intensity and Junk

    A recent article that was shared to the group discussed the importance of intensity as it relates to achieving fitness goals. In a recent discussion with a gym member, we talked about the misunderstood approach to most fitness (and nutrition) programs. The most common thought process is to ADD, when...

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  • 09/12/2018

    Powerbuilding & Weightlifting Week 7

    Powerbuilding¬† Day1 A. Push Press 85%x2x4 B. Dips 4×8-10 *add weight if possible C. Back Squat 80%x5 x3, 1xAMQRP Day 2 A. Bench Press- 78%x8-10×3, 1xAMQRP B. Pullups 6×5- Use added weight if possible. Try to increase weight from last week ONLY if you hit full volume across ALL working...

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  • 02/12/2018

    Powerbuilding & Weightlifting Week 6

    Powerbuilding Day1 A. Incline Bench Press Build to a heavy set of 4, then 90%x4x4 B. Dips 4×10-12 *add weight OR set volume if possible C. Back Squat 74-79%x5x4, 1xAMQRP D. Straight Leg Deadlift 3×8-10 Try to increase weight from week 4 Day 2 A. Press- Build to a heavy set of 4, then 90%x4x4...

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  • 25/11/2018

    Powerbuilding & Weightlifting- Week 5

    Powerbuilding¬† Day1 A. Push Press 80-83%x3x4 B. Dips 4×10-12 *add weight if possible C. Back Squat 75%x6-8 x3, 1xAMQRP Day 2 A. Bench Press- 75%x10x3, 1xAMQRP B. Pullups 6×5- Use added weight if possible. Try to increase weight from last week ONLY if you hit full volume across ALL working...

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  • 18/11/2018

    Powerbuilding & Weightlifting Programs- Week 4

    Powerbuilding Day1 A. Incline Bench Press Build to a heavy set of 5, then 90%x5x4 B. DB Flys 3×12-15 C. Back Squat 70-75%x6-8 x4, 1xAMQRP D. Straight Leg Deadlift 3×10 Try to increase weight from week 2 Day 2 A. Press- Build to a heavy set of 5, then 90%x5x4 B. Pullups 6×6 *If unable

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