Intermediate Powerlifting 102819-110219 Deload and Testing Week: Day 1 10×3 @  55% BS, BP, DL and Press Day2  8×2 @ 50% BS, BP. DL and Press Day 3 MAX OUT! Back Squat Bench Press Day 4  MAX OUT! Deadlift PressRead More

Novice Powerlifting 102819-110219 Deload and Testing Week Day 1: 10×3 @  55% BS, BP, DL and Press Day 2: 8×3 @ 50% BS, BP. DL and Press Day 3: MAX OUT! Back Squat Bench Press Day 4: MAX OUT! Deadlift PressRead More

week of 10/21-10/26 Day 1 Back Squat 3RM Heavy Walk Outs 3×10  sec  @ 115% Pause DL 5×5 @ 60% GHR SSPT  10 Retest Partner Medball Situps: 3×15 Day 2: Press 3RM Incline DB BP (high) 5×6 @ 60% total DIps SSPT 10 Retest SS: 3×15 Dual DB Row and Weighted Pushups V Ups/Hovers/Bicycles :...Read More

Week of 10/21-10/26 Day 1: Bench  Press 5×3 @ 1-5kg Heavier Heavy Lockout Holds 3×15 sec @ 110% RDL 5×5 @ 50% Pullups SSPT 10 Retest Turkish Get Ups 3×5/side 3×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg Heavier Iso Press 5×10 sec @ 55% GHR SSPT 10 Retest SS: 3×10 Arnold Press and...Read More

Week of 10/14-10/19 Day 1: Bench  Press 5 x 3 @ 1-5 Kg heavier Heavy Holds 3×10 secs S 110% RDL 5×4 @ 50% Pull-ups SSPT 9 3×5 Turkish Get Ups/side 2×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg heavier ISO Press 5×10 sec @ 50% GHR SSPT 9 SS: 3×10 Arnold Press Lat...Read More

week of 10/14-10/19 Day 1 Back Squat 1 x 1 @ RPE 8 Back Squat 3 x 5 @ 80% Heavy Walk Outs 3×10 secs @ 110% GHR SSPT 9 Partner Medball Situps Day 2: Press 1×1 @ RPE 8 Press 3×5 @ 80% Incline DB BP (high) 4×6 @ 60% total Dips SSPT 9...Read More

week of 9/23-9/27 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 75% Alt. Stance DL 4×5 @ 70% GHR SSPT 6 Teapots 3×12 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 75% Incline DB Bench Press (low height) 4 x 6...Read More

Week of 9/23-9/27 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 5 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 6 Single Leg DL 2×10 Banded Tricep Push Downs 2×30 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 5 @55% Overhead Squats...Read More

Week of 9/16-9/20 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 4 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 5 Single Leg DL 2×8 Banded Tricep Push Downs 2×25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 4 @55% Overhead Squats...Read More

week of 9/16-9/120 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 70% Alt. Stance DL 3×5 @ 70% GHR SSPT 5 Teapots 3×10 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 70% Incline DB Bench Press (low height) 3 x 6...Read More