Tuesday and Thursday

Tuesday- Upper back and biceps.

Hammer curls- 1 warm up x8 then 3x8,
EZ bar curls- 3x8
Pull ups- HIT sets with slow 4-5 second descent and pull up. Try to do at least 5 reps a set. do 4 sets.
Power clean high pulls- set the pins below the knees and pull like a clean but into a high pull. Do 3-4 sets of 5. Use some weight on these.
Arrow Pulls- 3x12

Thursday-
The Guys: New Max effort Squat. warm up and then try for new max single. Do one set @ 85-90% for as many reps as you can do.
Stiff leg Deads- 1 warm up x5, then 3x5
Banded Donkey kicks- 3x15
Abs- Ab wheel- 20 reps, Body ups- 20 reps.

George- I am doing Eccentric less training.
Squats- 72.5% x6x3 as fast down and up as possible.
Deads- same as above.
Stiffs- 1 went 225x5, 315x5, 335x5, 355x5
Abs same as above.

Extra work done thursday morning-
Plyo push ups (Tribdeau style) 4sets. on the bench.
Incline flyes- 3 sets x10-12 I went up to 50's. Easy, just wanted to do some work.
Arrow pulls- 3x12 I couldn't do them last night. Green/mini.   

Monday

The guys-
Floor bench Max Effort. warm ups x5 then try for new max. Then do 1 HIT set @ 72.5% to failure
Db single arm Shoulder press- 1 warm up x5, then 2x5
laterals- 3x10
Dips- 1 warm up x8, then 3x8
Abs- Body ups 40 reps

George-
Eccentric less training- CB shoulder press 75% x6x3, CB bench 75% x6x3
Laterals- 3x10
Push downs- 75 reps

Monday

The guys-
Floor bench- warm ups x5's and then try for a Max Effort 5 reps.
Standing Shoulder press- 1 warm up x5, then 3x5
Laterals- 3x10
Banded pyramid push ups- 3x10
Abs- Butte style sit ups- 2x15

Coach P- Shirt work: warm ups (raw) x5, then put shirt on. (Rage X 48) I went 365x3 to pins set on 7, 405x2 pins set at 7, 455x1 to the pins, 455x1 1board, 465x1 1board (miss by an inch at the top). I felt good and today was a pr in this shirt at this weight (225), so I should be happy, but I am not! Never be satisfied!

Standing SP- I went 135x5, 175x5, 190x5, 200x4 These were ok, but my right shoulder didn't feel right.
Laterals- 3x10 went up to 35's
 

There can be only one! ED COAN!

http://www.powerliftingwatch.com/node/18392

The best who has ever lifted in powerlifting. Ed did a 545 bench in a t-shirt at 220, and that wasn't even his best lift of the day. His 901 is the greatest lift ever for someone weighing 220.

George

Thursday

The guys-
Leg press- 2-3 warm ups x8 then 4x8
Belt Squats (Ironmind belt) 1-2 warm ups x10 then 3x10
Bicycle hams- 3x30 sec. Purple bands
Romianian deads- 60%x5, 3x6 at 80% 3x6, Use deadlift max for percentage.
Abs- 50 Bent knee sit ups-50 reps, 30 v-ups.

Coach's-
Squats- Max effort gear work- warm ups x 5, 3's, then briefs and squat suit on straps down. 455x2, 515x2, 565x1, 585x1, 625x1 Reverse bands, 640x2 reverse bands.

Rack pulls- pins set 1 inch below normal- 225x3, 315x3, 405x1, 495x1, 435x4.

Front squats- warm ups and then 255x4x3
Banded bicycle hams- 3x30 sec.

Abs- V-ups 50, Denise Austins- 25
   

Tuesday

Ez bar curls- warm ups x8, then 3x8
Db curls- 3x8
One arm bent rows- (HIT sets) 3 sets. Pick a weight that you can get 6-7 reps.
Banded lat pull ins- 3x10
Db high pulls- 3x10
Abs- Body curls 20, body ups 15 reps, Ab wheel 15 reps.  

Monday

Bench- warm ups and then Eccentric less bench: 72.5%x6x3. Move the bar as fast as possible.

Db alternate Shoulder press: 1 warm up x5, 3x5

Tricep Hell- 1 set. (Dave Tate video Tricep hell found on youtube.)

Laterals- 3x10

Abs- Straight Leg Sit Up weight on the head: 3x20

My shirt training- warm ups and then shirt on (Rage X 48) 345x3, 405x2 pins at 7, 455x1 pins at 7, 455x1 2boards, 475x1 2boards. 495 reverse bands (purple choked) 2x2.

Db alternate sp- 1 warm up x5, 85's x2x4-5, 70's x8