• 14/10/2018

    Powerbuilding & Weightlifting- Week 11

    Powerbuilding Day 1 A. Pause Back Squat- Heavy Single B. Front Squat 2×4-6, 1XAMQRP(-20%) C. Reverse Lunge 3×10 -heavy but sustainable for 10 steps (5/leg). -Increase weight from last week. You may use a bar on your back if needed. D. Back Raises 4-5×8-10, rest no more than 90 seconds...

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  • 08/10/2018

    Powerbuilding & Weightlifting- Week 10

    Powerbuilding  Day1 A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week. B. Front Squat 2×5-7, 1XAMQRP(-20%) *if you did NOT make 7 reps in the first two sets last week or the week before, don’t add weight. Aim for more reps in the AMQRP set

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  • 30/09/2018

    Powerbuilding & Weightlifting- Week 9

    Powerbuilding  Day1 A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week. B. Front Squat 2×5-7, 1XAMQRP(-20%) *if you did NOT make 7 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well. C. Reverse

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  • 23/09/2018

    Powerbuilding & Weightlifting- Week 8

    Powerbuilding  Day1 A. Back Squat- Build to a heavy double B. Front Squat 2×5-7, 1XAMQRP (-20%) *Note; these are NOT heels elevated w/ narrow stance C. Reverse Lunge 3×16 -heavy but sustainable for 16 steps (8/leg). -Increase weight from last week. You may use a bar on your back if needed....

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  • 16/09/2018

    Powerbuilding & Weightlifting- Week 7

    Powerbuilding Day1 A. Back Squat 85%x2x2, 90%x2 B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP(-15%) *if you did NOT make 8 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well. C. Suitcase Carry Walking Lunge 2×20 -heavy...

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