Tuesday workout

Upper back-
Db curls- 1 warm up x8 then 3x8
Banded Lat pullins- (green) 3x12
Db bent rows- 3x10
Tower High pulls- 3x10
Arrow pulls- 3x10 I did blues bands
V-ups 50 reps

Today was good at the gym. Mostly full and everyone working hard.

Video of The Grand Master- Louie Simmons

http://www.powerliftingwatch.com/node/17373

Louie is well into his fifties, and he is also the greatest powerlifting coach in history. Nice job Louie!

Coach

Power eating

Here is a good sample diet for my kids at Reno and all of you looking to put on good soild mass.

Breakfast- 3 eggs or a chicken breast, 1 cup of oatmeal, 1 piece of fruit (bananas, apple, grapes, pineapple)

Lunch- Chicken breast or meat sandwich with double meat (turkey, roast beef, or Tuna) 16 oz of milk, 1 piece of fruit.

Afternoon snack- Tuna and crackers. Make your tuna with mayo and eat one small can. Drink water, milk or juice. (apple, grape)

Dinner- Meat (steak, hamburger, turkey, chicken) green vegs. and rice after you eat your meat.. 1 glass of milk.

Snack- protein drink (monster milk is the best here) add peanut butter, ice cream and milk.   

Monday

Adam and Coach- We did competition style raw benching. 4 warm ups x 5 reps. Then Adam went 275x1, 295x1 miss, and 285x1 miss, I went 275x3, 295 x1, and 305 x1, these were all easy. I was taking it easy tonight, I never push raw bench stuff since my pec tear years ago. I should be able to go 320-325 at the invitational if I have to.
We then did a 75% HIT set to failure.
Shoulder press- 1 warm up x5 then 2x5. I went 175x5, tried 195x2, then 175x4.
Tower Laterals- 3x10
Banded over head Tri extensions- 3x15 purple
50 V-ups.

Everyone else did Banded db floor press- 3 warm ups x5, then 3x5
Push presses- 1 warm up x5 and then 2x5
Tower laterals- 3x10
Ball push ups with bands- 3x10
Phipps sits- 2x15, body ups- 25.

 

Sled work

Stretch for 15 mins. Then jog for a 1/4 mile. This is one lap around a high school track.

Sled work- Put 3 plates on the sled.
Stride pulls- take long strides and pull the sled 30 yards. Do this 5 times.
Back peddle pulls- make sure to drive off of balls of your feet. Pull 30 yards. Do 5 reps.
Sled sprints- Pull the sled as fast as you can. Pull the sled 20 yards. Do 6 reps.

Make sure to get full recovery between pulls.  

Thursday's workout

Activation work- Farmers walk with 100 lbs plates 30 yards down and back.
Kettlebell swings- 2x12

Squats- 3 warm ups x5 reps, then do 85%x5+, then 1 HIT set at 75% to failure.
Single leg deads- 3x10
Db deads- 3x8
Back extensions- 3x15
No abs tonight.

Good night tonight.

Cool video- 520 lbs. atlas stone for 4

http://www.youtube.com/watch?v=WfgjLPTv3MU

Travis is one of the best ever at stone lifting. What a stud!

Coach