Greg Panora Training Systems
Powerlifting, Strength & Conditioning
Coach
Greg Panora
Features
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Shaolin Bench Program: Week 1 Day 1
A
Bench Press
5 x 4 @ 65 %
B
Bench Press
4 x 3 @ 70 %
C
Bench Press
3 x 3 @ 72.5 %
Tuesday
Shaolin Bench Program: Week 1 Day 3
A
Seated Military Press
4 x 4
B
DB Lateral Raise
3 x 12
C
Front Plate Raise
2 x 15
D1
Bent Over Row
1 x 6
D2
Bent Over Row
E
DB Pullover
4 x 10
Wednesday
Shaolin Bench Program: Week 1 Day 4
A
Close Grip Bench Press
5 x 5 @ 50 %
B
DB Bench Press
2 x 20
C
Skull Crushers
5 x 10
D
Dip
4 x 12
Friday
Shaolin Bench Program: Week 1 Day 6
A
Dumbell Row
5 x 12
B
Pull-Up
4 x 10
C
Barbell Upright Row
3 x 10
D
DB Lateral Raise
4 x 10
Coach
Greg Panora
Greg Panora
7 time all time world record holder|2630 multi-ply total|2102 raw no wraps total|2335 single-ply total|Every top 10 list at Westside Barbell|Currently coaching powerlifting at Crossfit Casco Bay
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