Powerlifters Monday- Thrursday

Monday-
Squats- Warm ups x 5's, then one heavy warm up x3 reps. We then did 2 Max Efforts Sets x 3 reps.
Heavy Step Ups(db's)- 3x5 reps on each leg. We went 50's and 60's on these.
Bicycle Hams- (orange bands on each leg) 3x35 seconds.
Abs- Ab Wheel- 15 reps, Knees to chest- 25 reps, Body Curls- 25 reps.

This was a good night. Everyone worked hard.

Tuesday-
Bench- warm ups x5 reps, then one heavy warm up set x 3 reps, then Max Effort 2x3. Titan Ram work- Add twenty lbs. to your last raw set then put on the ram and try for 5 reps, add 10-20 more for your next set and try for 5 more reps.
Db Shoulder Press- 1 warm up x5 then 2x5
Feet on the Bench Push ups (bands orange or grey) 3x10-12 reps Elbows out on these.
Pyramid Push Ups- (orange band) 3x10
Abs- 40 Body Curls

This was a lot of work. My shoulder wasn't great tonight but all in all it was a good night for everyone.

Thursday-
Stiff Leg Deads- warm ups x5, then 2 Max Effort sets of 5 reps. Dan went 405, and I went 385.
Hammer Curls- 4x10
Db Curls- 1x10
Pull Ups-4x10
Barbell High Pulls-3x5
Abs- 30 V-ups, 30 Crunches, 30 Knees to chest.

It was a great week. I hope all of you are making improvments and having fun.

Coach George Phipps