Upper Back and Biceps

Hi Everyone,

Ok lets do some upper back work.

Db High Pulls- 4x8
Bent Over Side Laterals- 3x10
Db Shrugs- 3x15
Sitting Db Curls- 4x10
Arnold Curls (concentration curls) 3x10
Abs- Sellers (side ways v-ups) 20 reps each side, Franco Sit Ups (feet supported on a bench) 50 reps

Have Fun
Coach

Tuesday Bench day

Hi Everyone,

Ok, lets bench!

Bench Press- warm up sets- start light and do 5 reps, then do another set heavier with 5 reps, and keep adding weight until it feels heavy, now do 1 set of 3 reps. Time for heavy singles. Work up to a Max Effort single. This is the best you can do on this day. If you don't have spotters use safety pins set at chest height.

Dips- 4x10  Make sure your arms are parallel with the floor.

Incline Flyes- 3x10

Close Grip Tri Push Ups- 3x15. If you need more work add a band or add reps.

French Press- single db- Do 3x12

Abs- Rocky Sit ups- 75

Have fun!
Coach

Monday's workout

This is for all of you, but especially Dan and Pat.

Max Effort Squats- warm ups- start with 5's and add weight to each set, then do one heavy set of 3 reps. and then start with singles until you reach your max for that day.

Heavy Conventional Stiff Leg Deads- do a couple of sets at 5 reps, then one set of 3 and then singles. Work up to something heavy, just not an all out max.

Side Bends- 3x15

Lopes Hams or Reverse Hypers- 4x15

No Abs!

Coach's training Thursday

Tonight is a shoulder chest night for me. I hope you enjoy this workout.

Lat Rolling- 2x5
Bent Over side laterals- 2x12

Behind the neck shoulder press- (Bar set at ear height) warm ups- 95lbs. x5, 115x5, 135x5, 155x3, 175x1, 195x1, 200x1 missed at lockout. Not happy with this! Drop weight down and did 155x6.

Banded side Laterals- I used a monster mini on these. Attach the band at the base of a power rack and then around your bend arm. Band around your forearm and then lift your arm to parallel. I do 3 sets of 15.

Franco Sit Ups- 100 reps

Have fun
Coach

Coach's training for this Monday and Tuesday

Hi Everyone,

I hope all is well with all of you, Here is how my training is going as I train for the WABDL meet in Monterey Ca.

Monday-
Sumo Rack Pulls- these were done with the bar at 4 inch off the floor. 135x5, 225x5, 315x5, 405x3, 455x1, 495x1, 545 missed at the top.

Tuesday-
Back Extensions- 4x12 I went 75x12, 110x12, 120x2x12
Db Stiff Leg Deads- 50 lbs x10, 55 lbs, 2x10
Leg Press (single leg) 215x10, 245x2x10
No Abs

Have fun everyone!
Coach

Coach's training Monday and Tuesday

Hi everyone,

Ok here is what I did this week.

Monday:
Heavy rack pulls- pins set 4 inches below the knees- I used two 2 inch boxes. Warm Ups- 135x5, 225x5, 315x5, 365x3, 405x1, 455x1, 495x1, 545x1 missed, 545 x1 missed. I was pissed about this, but oh well.

No Abs

Tuesday:
Heavy Back Extensions on a 45 degree machine - 75lbs x12, 110 lbs x12, 120x2x10
Banded Pull throughs- Westside Style- Black band- 3x12
Banded Leg Curls sitting- Westside style- 3x15
Abs- Toe Touches- 100 reps

Coach

Coach's training Monday and Tuesday

Hi Everyone,

Ok,  Here is what I did this Monday:

Box Squats- warm ups- 135x5, 225x5, 275x5, 315x5, 365x3, 405x3 455 shut it down as my left hammy tighten up. I was not happy.

I spent the rest of the night training Katie for the WABDL Chico meet next week.

No Abs


Tuesday:

Upper body strength circuit: Each exercise is done one after another until every exercise is done. I add weight and repeat every exercise for the second set. Add weight again and do it again. I did four set tonight.

Bent Over Side laterals- 10 reps
Rack Push ups- I have special handles on my power rack to do push ups. 25 reps
Pulls Ups- 10 reps
Db High Pulls- 10 reps
Alternate Db Shoulder Press- 10 reps
Cable Tri Push Downs- 15 reps

My final set I did these weights.
Bent over side laterals- 40's
Db High Pulls- 70's
Alternate Db Shoulder Press- 60's
Cable Tri Push Downs- 100 lbs.

Have fun,
Coach