Thursday- the guys

This week has been great as a bunch of my former players from Reno high have shown up to train and its been great. I love having the guys back.

Pin Squats- several warm up sets x5, then one heavy warm up x3. Work set- 1 Top set of 90%x3+. Try to do as many as possible with your 90%. You need to get at least 3. Austin Witt beat me tonight. Austin got 5 reps at 365, and I got 4 reps at 410. I loved the competition.
Next lower the weight to 80% and do as many reps as you can. Austin got me again he did 10 reps at 315, and I did 8 reps at 365.

Rack Pulls- 1-2 warm ups x3. Your back is already warm so no need for a bunch of warm up sets here. Do 1 top set for 3 reps. This is a true Max effort x3 reps. The pins should be set shin high, which is about 2-3 inches off the floor. Austin and Joey did 405 x3. I did 495 x3. These are hard after all the squating.

Banded Leg curls- (use two green bands) 3x15
Abs- Crunches 50 reps, Incline Knees to chest 50 reps

I loved tonight. I loved the competition and I loved having the guys back. It was nice to have Joey back and seeing Jake and Matt was awesome. Thursday nights are what I live for. Lift heavy or go home!

George