Thursday

The guys-

Squats- GPP warm ups x8 then 2-3 heavy sets of 8 reps. I hope these will help with my knee healing.
I went 385x9, 405x8

Stiff leg Deads- 1 warm up x5 then 2x5 I went, 365x5, 405x3, 365x5
Leg press- 3x10
Abs- Crunches-30 reps, Knees to chest (inclined) 30 reps, ab wheel- 20 reps

It was a good night.
 

Tuesday

The guys-
Upper back and biceps tonight

Superset: Hammer curls- 4x8, Sitting Alternate db curls- 4x8
Supported db rows- 3x12
Banded lat pull ins- (greens bands) 3x12-15
Barbell High pulls- 3x6
Banded face pulls- (green band) 3x12
Abs- 30 body curls, 30 crunches

All in all a good night. Just the Old guy and me tonight, but that's ok. My left shoulder is a mess, I need to rehab it soon so I can take a run at the worlds in Nov.   

Monday- the guys

Tonight we continued doing eccentric less stuff, so here is what we did.

Circuit-
Single Arm Db shoulder press- 3 reps
Incline Db bench- 3 reps
Bench Press- 3 reps

Each exercise is done one after another with no rest between. The first 2-3 sets are warm ups then do 5-6 sets using the most weight that you can move quickly. Moving the weights fast is the priority if the speed goes down you're going too heavy, lower the weight.

Laterals- 3x10
Tower shoulder external rotation- 3x10
Banded close grip ball push ups- 45 reps, do as many as you can each set until you do all 45 reps.

Abs- ab wheel- 15, body curls- 25, Denise Austins- 30 

The ladies

Tuesday's work out

Jumping Jacks- 25 reps
Mountain Climbers- 15 reps
Step ups- 10 reps on each leg
Nordic trac- 7 mins fast

These exercises are done one after another with no rest between sets. They did 3 sets. Take 2-3 mins to rest between sets.

Abs- crunches- 20 reps, Denise Austins-15 reps, Single Leg V-ups- 15 reps.

Thursday

The guys-
Box squats- 3-4 warm ups x5, then worked up to 2 heavy sets of 5. Coach A went 455x2x5 these were real nice sets. I went 405x4, 405x7. My knee is still not right but getting better.

Leg Press- 3-4 warm ups x10, then 3x10 heavy
Single leg stiff leg deads- 1 warm up x6, then 3x6
Abs- Barbell sit ups-3x20 We added 10 lbs tothe bar this made a big difference.

It was a classic Thursday night, lots of hard work and everyone busting their butts. It was real good tonight.

Tuesday workout

The guys-

Db alternate curls- 4x8
Db Halves- 7 half reps from the bottom, 7 half rep from the top to half way, then 7 full reps do 1 set. Use a weight that is 60% of what you were using for alternate curls
DB rows- 3x12
Tower rows- 3x15 You can do V grip Lat pull ins and get the same result, just make sure to pull the shoulder blades together on each rep.
Db High pulls- 3x8
Hanging sit ups- as many as you can. I did 17, then 50 crunches.

Monday for the guys

Back at it. I wanted to change things up after the contest so I decided to do 4 weeks of Eccentric less training.

Shoulder Press- Do a couple of warm up sets x 5 reps, then use 75-80% of shoulder press max and do 5x3. These reps have to be as fast and explosive as possible. 90 seconds rest between sets.

Cable Bar Bench- two warm ups x5 then use the heaviest weight that still allows good bar speed. (You can use a regular bench press and use 70-75%% of your one rep max and do 6x3) We did 6x3.

Laterals- 3x10
Tower rear delts- 3x15
Superset TRIs- tower push downs- 3x15, overhead banded extensions- 3x15
Abs- weighted straight leg sit ups- 2x20 I used 100 lbs. for these. I did 30  reps on the last set.