Thursday workout

Vert. Leg press: 4x12 I went up to 565 on these.
Stiff leg deads: 3x8 I went up to 295 on these.
Shrugs: 100lbs. plates for 3x15
Abs: 50 v-ups, 30 Total gym twists on each side: 30 reps 

Tuesday work out

Pull ups: 35 reps total
Arrow Pulls: (green bands+mini) 3x12
Supported rear delts: 3x10
Tower Alternate curls: 3x15
Abs: Abs wheel 2x15, V-ups 2x40

Monday's workout

Light recovery week:

Incline Db bench: 1 light warm up and then 2x10. I went 75's +purple band.
Db flyes: 1 light warm up setx 10, and then 2x10. I went 60's on these.
laterals: 2x15
40 rep Db shoulder press: I went 35's on these, but I should have gone 40's. You want to do 40 reps in a row for shoulder recovery. These work real well at getting blood to the muscles which helps with muscle recovery.
100 rep tri push downs. These are done by doing as many reps as possible each set. 15-20 is the range that you want for these, with short rest between sets.
Abs- 20 Body curls, 70 Bent Knee sit ups.

The biggest deadlift ever

http://www.ironscene.com/videos/2704_andy_bolton_1008_world_record_deadlift

Andy Bolton is a beast. Pulling over a grand is insane. 

Pastor 

Kellum benching big raw

http://www.ironscene.com/videos/902_jesse_kellum_530@211_raw_bench_press_training

Jesse is the man in gear and out of gear.

Coach

Last Thursday's work out

Deads- warm ups 2x5, 2x3 then one heavy single. Work sets- 2x5. I went 435x4, and 405 x5

Front Squats- 2 warm ups x3, then 4x3 Adam and I went up to 265 x3.

Banded Lopes hams (glute ham raises) Green band for the first two sets x15, then purple mini x 1x10

Abs- Bent knee sit ups 2x50, Total ab twists 2x25 on each side.    

More video of Jesse Kellum

http://www.powerliftingwatch.com/node/16601

Here is some more footage of Jesse. Enjoy.

Coach