Monday Squat day

Lots of work tonight, so I hope you're all ready. Let go!

Box Squats- warm ups x 5 reps until heavy and then do 1 set x 3 reps, and then start singles until you do a Max Effort single. This is your best for this night.

Static Lunges- 3x10 + db's

Laying Leg Curls- 4x20

Calf Raises- 4x20

No Abs!

Coach

Assistance Work

Hi Everyone,

Ok lets work on weaknesses.

Windmills- Use a dumbell and perform a Kettle bell windmill. Check youtube for how to do this great exercise- 3x12

Db Pull Overs from the floor- Use a pair of dumbells start with your arms in a straight up position and then take a deep breath and hold it. Now lower the bells to the floor with your arms straight. Hold your breath all the way. After touching the floor raise the weights back to the top, and then exhale. Do 3x15

Arrow Pulls- 3x15

Reverse Curls- 3x10

Jump Rope- Do 3 sets of 2 mins straight with a 1 minute rest between sets.

Abs- Bent Knee sit ups- 100 reps

Have fun,
Coach

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