Tuesday's workout

Pull ups- 40 reps
Supported DB Bent rows: 3x10
Db High Pulls (Upright rows)- 3x8-10
Banded Face pulls- (purple band double wrapped) 3x10
SUPERSET:
Barbell Curls- 1 warm up x8, then 3x10
Db Hammer curls- 3x10
Abs- 100 bent knee sit ups

It was a good night tonight with several of the guys from SS showing up. Dave and Taylor were here as well as all the regulars. It's nice having Dan back at the gym. Brandon, John and Matt are coming along real well. Maybel I'll have a complete team next year. Priase God.

Coach Phipps

Monday's workout

Bench- 5-3-1
3 warm up sets x5 reps, then 90% of raw max for 3+ reps. Then 1 set of HIT at 75% to failure. The HIT set is done with a slow 3 second descent and explode up.

DB Single Arm Shoulder press- 1 warm up x 5, then 2x5 I went 85 lbs. on my last set.
Laterals- 3x10
Arrow Pulls- 3x12
Push downs- 50 reps, Overhead Extensions- 50 reps
Abs- 25 body ups, 35 V-Ups  

We are back from the Worlds

Hi everyone,

We had a great time at the world's. Here is a recap of the trip.
I lifted on Friday. I weighed 218. I opened at 457, and missed it a half inch from the top. I took it over for my second attempt, and made that one. On my third attempt I went for the Nevada state record, which is 473, I went to 475 and missed it. Oh well! I ended up third. The two guys who beat me were the two guys I thought would win and they did. 2nd place went 479, and winner got a nice 512.

Adam was all by himself in the bench and the deadlift and he had a great meet, just missing two new pr's. Brandon benched out of his butt by doing a personal best of 396 after not being in a shirt in a long time. He ended up 2nd. Matt is the new World Champion for the deadlift in teen 220 18-19 years old. Matt broke his own state record and tied his dad with a great 562 deadlift on his second attempt, and he went for broke and and almost pulled a huge 578 on his final lift, he got it to his knees but it just wouldn't go. Matt won the best lifter award, which was the sickest sword I have ever seen. Vegas was a blast and we all had fun. We took Josh to the Hoover Dam on Sat. and walked the new bridge which is almost 1,000 ft above the Colorado river. We also had the best susi I have ever had Sunday night. We were all beat when we got home so it took me until today to post this, so I'm sorry it took so long.

George     

Monday's workout

Box squats- 3-4 warm ups x5, then 4x3 add weight until the final set is close to max. weight for 3 reps.

Bicycle hams- (purple bands) 3x30 sec.

Coach and Dan- glute press- 3x10

Bench Press- 3 warm ups x6 reps, then 2x5 ME.

Pyramid push ups- 3x10

Abs- 75 sit ups

It is a short week this week, because we'll be going to the WABDL world's on thursday. That is why I put squats and bench together.  

thursday workout

Squats- 3 warm ups x5 reps, then do a max effort triple. I went 425 for 3 reps.
Then 1 set of HIT at 350 x7 reps.
Bulgarian deads-(after lifting the bar from the floor do several reps where you lower then bar 2-3 inches below the knees and then back up to full extension.) 1 warm up x5, then an AO set x5. I did 385x7.
Glute ham raises- 3x12
High box step ups- 3x10
abs- 50 body ups
  

Tuesday workout

Upper back work-

Pull ups- 40 total reps
Db bent rows (HIT style) 2 warm ups and then all out (AO) set x10. I went up to 85's on these.
Note- HIT stands for High Intensity Training. It was first developed by Mike Mentzer in the late 70's, but Dorian Yates took it to new heights, and the great Ed Coan uses it in his training. The point is to warm up with 1 or 2 sets and then go all out to failure on 1 or sometimes 2 sets, then move on to the next exercise. Also the negitive part of the exercise is stressed. This is tough stuff when done correctly. Watch the Dorian Yates video's if you have any questions.
High Pulls- (close grip) 1 warm up x10, then 1 AO set. I went 135 on these and they were real tough. I normally would use 185 on these.
Arrow Pulls- 3x10-15 I used green and mini.
Sitting alternate db curls- 1 warm up x8, then 1 AO set x10. I went 40's for 12 on these. I should have gone heavier, but it been along time since I did this style of training.
Concentration curls- 1 AO set. I went 30's on these for 10 reps. I should have gone heavier.
Abs- V-ups 30, Denise Austins 20, Abs cruches 25.

One more thing no more then 1 min rest between sets.
   

Monday's workout

Bench- 2-3 warm ups x5 reps, then 2x6. The fnal two sets should be hard, with the final set being the best you can do for 6 reps. Don't leave anything here, in fact if you miss the sixth rep you doing good.
Adam and I did some shirt work for 2 sets at the top. Adam went 365x2, 405x1, 425x1, I went 425x2

Db shoulder press- 1 warm up x5 reps then 2x5. Again these should be the best you can do here. I used 85's here.

Laterals- 3x10-12

Banded feet up push ups- (use purple or green bands and place your feet on a bench or chair ) Keep the elbows in and do 3x10-12 Make sure to lock out every rep.

Abs- 15 abs wheel, 30 bent knee sit ups, 20 Denise Austins.

Note- Coach A was back in the gym today, which was great.        

The Phipps Invitational- update

I am hoping to do the contest Sat. Jan. 15 at the Reno High weight room. There will $500 in cash prizes. The open 3 lift meet winner will walk away with $300, top bencher will take home $100, and the top teen will pocket $100. The entry fee is $15. I will post the exact time of the meet and what formula we will be using as we geet closer. Train hard and I see ya soon.

Coach  

Thursday's workout

Speed squats- 50%+green bands single choked. Warm ups 2x5, added weight each set. Then did 5x3. These were done on a box at parallel. My speed sucked. Adam was not to bad and Shoey looked good.

Powerlift good mornings- These are done with a squat stance and knees slightly bent, keep the back arched and tight and belly out against the belt. Stop on the pins, which are set just above parallel. 2 warm ups x5 then 1 heavy set of 5. I went 315 on these. I have done more, but this was it for tonight.

Butt busters- these are new. I use the verticle leg press machine for these and they kill the glutes. 3x10

Banded leg curls- 3x12

Body curls- 40 reps.  

Great video workouts

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/dorian_yates_2010?pageNo=0#4159578

This is the great Dorain Yates training guys. This type of training is call HIT. (high intensity training) Great stuff.

Coach 

Tuesday workout

This was a catch up day for me. No Adam as he was sick. No wonder he sucked yesterday. LOL!
I did the following-
Floor bench- warmed up and went 285x1, (easy) 305x1 (easy), 315 nice solid lift. I was happy with this after going heavy in shirts yesterday. I dropped down to 80% (255) and did 6 reps.
Shoulder Press- 1 warm up at 145x5, then 175x5, 195x4, I could have gotten 205 for 3-4 today, but I decided not to push it.
Laterals-3x10
Overhead Banded Extensions- (Purple) 4x15
Abs- Knee ins x35, Bent knee sit ups x50 reps.

Everyone else
Pull ups- 40 reps
Supported bent rows- 3x10
Arrow pulls- 3x10 (purple bands)
Db alternate curls- 1 warm up x10 then 3x10
Preacher curls- 3x10
Same abs as above.   

Monday's workout

Today was heavy shirt work for Adam and me.
This will be our last real heavy shirt day before the contest. We did our normal warm ups and then Adam went (Fury 48) 365x1, 385x1 miss- this was not a good sign. Jacked the shirt and went to 405 miss, oh no! Changed shirts. (Rage X 48) 435x1, no way! 415 no go! Adam was not himself tonight.
I went 405 to 2 boards easy. 425 1 board x1, 455 to 1/2 board miss groved, but got it. 475 miss, I let this one roll forward at the bottom and that was all she wrote. Not a great day for either on us.

Everyone else:
Floor bench- warm ups 3x5, then 3 sets trying for a 3 rep max.
Push press- 1 warm up x5, then 2 x3 try to get as much weight as you can.
Laterals- 3x10
Push up extensions- 3x10-12
Abs- ab wheel x15, V-ups x30, Bent knee sit ups x50 reps.