Ez Bar Curls- 4x8
Supported Db Rows- 3x10
Banded Lat pull pull ins- 3x12
Db High Pulls- 3x8
Abs- Ab wheel- 15 reps, Incline Denise Austin hip ups- 20 reps, Crunches- 40 reps
Dan- Squats- warm ups (raw) x 5 reps. Work up to an opener. Appox. 90-92% of max. Do opener x1 rep, then do 85%x5+.
Deadlifts- warm ups (raw) x5 reps. Work up to an opener, then do 1 rep. Followed by 85%x5+
Abs- same as above.
Coach Phipps- I did upper back work on Monday, so I Benched tonight.
Warm ups x5 up to 295x5. Then shirt on. (Rage X single ply 46) 345x3 3 boards, 365x3 3boards, 405 x3 three boards, 425x1 2 boards, 425x1 1 board, 440 x1 1 board.
Tricep Cable push downs- 5x15 Until Tris explode.
Abs- same as above.
Tonight was a great night. Dan had a great night and is lifting the best I've seen him. Joey and the boys are doing great. I had a good night. My bicep tendons are strained and hurting me, but this is powerlifting and you have to suck it up. I was happy with 440 tonight. If I can do 440 in Vegas I will be happy.
Coach Phipps
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