Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
Talk about motivation and a kick ass training session! I was pleasantly surprised to have two guys say they wanted to train with me (one just coming off of this past weekends meet). By the time training came around I picked up two more guys on the powerlifting team that wanted to roll as well.
A little side note, I hate lifting alone it is terrible. I cannot help people, I am not pushed, and the fun in training is taken out. Today I had a full crew and it reminded me of the days when I started and I loved every second of it. The majority of these guys will attempt to keep training with me, so stay tuned for some goofy, fun and serious training videos in the next coming weeks!
Training:
*Trap Bar Shrugs: work up to a heavy set of 12 reps and do 2 sets of it, then add weight and do 2 sets of 10, then add weight and do 2 sets of 8 reps, then drop back to your original working weight for 12 and do a set of max reps, hold each rep on all sets for 2 counts, after your last rep hold the weight for as long as possible for you loaded stretch
*Rope Cable Pullovers:
*Wide Grip Neutral Rows: do 3 sets of 12 with a 5 sec negative
*Single Arm DB Preacher Curls: 3 sets of 10 with a 5 sec negative
*Seated Band Curls: do 2 warm up sets of 20 reps, then do 3 sets of max reps in 1 min
*DB RDLs: do 3 sets of 10 reps