Barbell Curls- 4x8
Hang Cleans- warm up and add weight until you can't do 5 reps. You want to do 2 heavy sets.
Banded Lat Pull downs- 3x15
Plate Shrugs (100 lbs. plates) 3x15
Arrow Pulls- 3x15 (purple or Green bands)
Abs- Body Curls- 25 reps, Incline Hip Ups- 25 reps, Knees to Chest- 25 reps.
Coach- (Shirt work)
Warm ups- 6 sets x5 reps, Shirt on (Karins Double denim) This shirt is old and I use this just to train in.
335x3 3 boards, 365x3 3 boards, 385x3 1 board, 395x3 1 board, 405x2 1 board.
Heavy Tri Push downs 4x15
Over Head Banded Tri Extensions- 4x10
Abs- same as above.
Tonight was a good night, everyone worked hard and I was happy with how things went. My shoulder is not healed, but getting better. But, now my bicep tendons are strained and bothering me, but what can you do? You have to keep working through the pain and discomfort, this is powerlifting, not ball room dancing.
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