powerlifters- last thursday

Powerlift Good mornings- several warm ups x5 then 2x5 max effort. I went up to 385 x5
HammerCurls- 4x10 (remember we do bicep work before back work so that the biceps are tired and won't help, therefore we get more out of the lats and traps.)
Alternate Db Curls- 1 set to failure pick a weight you can get at least 8 reps with.
Reverse Grip Pull Ups- (make sure to touch your belly to the bar not your chin or shoulders. You have to arch your back big time and swing your legs forward to pull this off. use bands as youneed them.) 3x10
Arrow Pulls- 3x15 (grey bands)
Abs- Phipps Sits- 20 reps, weighted straight leg sit ups- 20 reps, ab wheel - 15 reps I went 200 lbs. on the weighted sit ups.

This was a good workout. I love heavy nights like this. I hope all of you are doing well. I can't wait for a new year.

Coach George W. Phipps