New England Powerlifting Forum

It with great sadness, to announce the Godfather of New England Powerlifting Greg Kostas has passed away this morning at 2:00 am after a battle with cancer. Kathy, his wife reports, “His whole family including his brother and mother were at his bedside and it was a very peaceful passing. He is no lo...

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4/1/2010
Squat Day at Bay State

Squat
135x3
225x3
315x3
405x1 knee wraps
485x1 knee wraps and suit bottoms
540 2x3 knee wraps and suit bottoms

Seated Calf Raises
2x12


Took Sunday 4/4 off for easter

3/31/2010
Max Effort Upper at Xaverian

Bench
225x3
315x3
365x1
Shirt on
495 x2 no touch
545x2 no touch
585 4x1
545 1x2
Accessories

Monday 3/29/2010
Deadlift Day Bay State

Deadlift
135x3
225x3
315x3
405x1
455 2x3

Good Mornings
160 2x5

DB Row
100’s 3x15

Rev. Hyper
180 2x12

Lat Pull Down
2x12

3/28/2010
Dynamic upper at Xaverian

Again need to post sooner!

Started to have someone hold bar on chest for last three speed benches

Friday 3/26/2010
Squat Day at Bay State

Squat
135x3
225x3
315x3
405x3
485x1 knee wraps and suit bottoms
520 2x3 knee wraps and suit bottoms

Pause Squats
2x3 275

Seated Calf Raises
2x12

Wednesday 3/24/2010
Max Effort Upper at Xaverian

All I remember is missing 655 twice with 2 boards in katana
I need to post the workout sooner!

May 15 and 16th
More details to come soon
and entry form will be posted soon

Mike Zawilinski

Sunday 3/21/2010

Dynamic Upper at Xaverian

Speed Bench
165x3
185x3
225 3x3
275 3x3
275 3x3 with 2 Sec isometric hold on chest

DB Incline
85’s 3x10

JM Press
135 2x10
185 x10
225 x10

Nautilus Row
3x12

Fat Bar Lat Pull Down
3x12

Front and Side Shoulder Raises
15’s 2x15

Band Pull Aparts
3x20