Powerlifters- Monday and Tuesday

Monday-
Box Squats- (work up to two max effort sets of 5 reps) warm ups x 3-4 sets of 5 reps. Then two top sets x 5 reps. I went up to 395x5 raw with knee wraps.
Db StepBack Lunges- 1 warm up x8 reps, then 2x8 heavy.  I went up to 60's on these.
Banded Leg Curls- (blue bands) 3x15
Abs- Body Curls- 30 reps, Denise Austin Hip Ups- 20, Crunches- 20 reps.


Tuesday-
Db floor bench- 2-4 warm ups x5 reps, then do 2-3 top sets. The last set should be a max effort set. I went up to 135's x5.
Feet on the bench Banded Push ups- 3x10-12 (orange or grey bands) These are done elbows out to work on the delts and upper chest.
Push Presses- 1 warm up x5 then do 2 max effort sets x5 reps. I went up to 195 on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- Weight Behind the Head Sit Ups- 20 reps, Knees to chest- 40 reps.

These two days were great days in the gym. My son Matt was back with us and that was awesome, and everyone worked hard.  I hope all of you are doing well.

Coach George W. Phipps