4 weeks to the WABDL Worlds

HI Everyone,

Here is a look at last weeks training.

Tue-
Pin Squats- (goal to work up to 2 set of 5+ at 85%) warm ups x 5 reps up to 80%x5, then 85%x5+ x2
Belt Squats ( use a squat belt from Ironmind) 3x10 very heavy. These are done wide which helps build a big squat.
Heavy Back Extensions- (we use a 100 lbs plate) 3x15
Abs- Bent Knee sit ups- 50 reps, Knee to Chest- 50 reps

Wed-
Bench Work-
Warm ups x 5 reps do 2-3 warm ups. Goal is 2 sets of 5 reps at 85%. (Raw work after 85% sets try 1 set at 90%x3) Then do 3 board work x 5 reps adding weight to each set until you fail, then add more weight and do 3 reps until failure.
Shirts on after 90%x3, then do 3's until failure, and then 1 last set x 1 rep.
Behind the head Shoulder Press- 1 warm up x5 then 3x5 add weight to each set.
Db Laterals- 3x10
Pec Deck- 3x12
SUPERSET- Single Arm Db French Press- 3x10, Tri Push downs- 3x15
Abs- Crunches- 50 reps, Denise Austin's 30 reps, Ab wheel- 20 reps

Thursday-
Upper Back work
EZ bar Curls- 3x10
Hammer Curls- 3x10
Pull ups- 3x10
Db Rows- 3x15
Db High Pulls- 3x8
Arrows Pulls- 3x15
Abs- Butte Sit Ups ( place a 25lbs plate on you head and sit up passing the plate to your partner who is standing on a bench. The only reps that count are when you sit up and pass the weight to your partner.) Do 25 reps, Ab Wheel- 20 reps

Friday-
Rack Pull below the knees
Work up to 85% x 2x5.
Single Leg Db Stiffs- 3x10
Plate Shrugs- 3x15 (100 lbs plates)
V-Ups- 60 reps

We had a good week. Joey crashed his motorcycle so he was out all week, but I am hoping to have him back this week. My lifting is good right now, so I am hoping that I will have a good worlds.

Coach George Phipps