Today's Training Looked Like This:
Banded Good Mornings
4 sets x Green (average) Band x 20 reps
Banded Lying Leg Curls
5 sets x Doubled mini bands x 20 reps
Romanian Deadlifts
3 sets x 225 x 8 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Plank Holds (Ab stability)
2 sets x 45 x 30 seconds
Pull Throughs
2 sets x 150 x 15 reps
Decline Sit Ups
2 sets x 15 reps
FC was unprepared to squat today so he joined Steve in week 5 of Coan- Phillipi deadlift program. Steve pulled 565 for a reset double and did his back off sets with 465 for 3 sets of 3 reps on a 1 inch deficit. FC pulled 495 for a reset double, and did his back off sets with 405 for 3 sets of 3 on a 2 inch deficit. It was a good pull day for FC. I expect him to open no lighter that 500 in December at the WNPF Sarge McCray. He is roughly 16 weeks out and it is time to dial it in for this meet. In 2 weeks Steve is on vacation, I figure FC and I will road trip it that week. The tentative plan is for FC to Free Squat and Max Pull that Wednesday at Skibas, and do bench work and assistance Thursday at Jeff Bodine's Synergy Fitness of Perth Amboy. It is always good to get out and hit different gyms as it is important to use conjugated periodization in your training as not to get stagnant.
I realized today how similar powerlifters are to boy scouts. It is very important to be prepared!!!! Its also good to be thrifty, brave, courteous and all that other shit too.
No comments:
Post a Comment