Powerlifters-
Bench- Matt and Coach: 2-3 warm ups x10 reps, then 3x10 add weight to each set until you can't get 10 reps.
Austin, Adam, and Joey- (pre-contest) Austin and Adam warmed up and then did 90%x2, first rep contest legal. Then they did 88% x2x3. Joey warm up to 90% raw x 3 reps, then shirt on and did 315 x3 off of three boards, 335 x3 (three boards) and 335 x1 1 board. 350 x1 1 board.
Db Shoulder Press- 1 warm up x5, then 2x5 max effort.
Flyes- 3x10
Laterals-3x10
Tri's- SUPERSET- Db French Press- 3x10, Plyo Push Ups (these are done fast and explosive. three reps wide, three reps mid, and three reps close. Each rep is done as explosive as you can.) We did 4 sets.
Abs- Glute Ham sit ups- 50 reps, Denise Austin Hip Ups- 30reps
Today was a great day.
Coach George W. Phipps
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