Powerlifting Training Monday

Morning:
Bench Press- 3 warm ups x5, then 85% of raw max x 5 reps.
Shirt Work- 2 warm ups x3, then 2 Max Effort sets x5 reps. 1 Max Effort set x 1 rep.
Standing Shoulder Press- 1 warm up x 5 reps, then 2 Max Effort sets x5.
Pyramid Push Ups- (Use light band) 3x10
Abs- Body Curls-30 reps, Ab Wheel- 20 reps

Evening:
Leg Press- 3-4 warm ups x 10reps, then 3 Top sets of 10 reps. The last set should be all you got.
Step Ups- (heavy) 3x7 We used 35's, 40's, and 45's. Do 7 on each leg.
Lopes Ham's- 3x12
Abs- Crunches: 50 reps, Denise Austin's 30 reps.

It was a good day for everyone. I am changing the days that we train on. Monday's will be leg days. Tuesday's will be Bench days. (chest, shoulders and tri's) Thursday's will be deadlift days.(all heavy lower back and upper back) The change is because I want more recovery time for the lower back and hamstrings so that we can get the most out of our back training.

Coach George Phipps