Monday-
Db banded floor press- 3-4 warm ups x5, then 3x5 working up to a max 5 reps. I went up to 105's +green bands for 3, then 115+purples for 4.
Db flyes- 3x10
Db single arm shoulder press- 3x5 on each arm. I went up to 95's on these.
Laterals- 3x10
SUPERSET
Banded lock outs- 3x15 I went up to blues on these.
Over head banded tri extensions- purple 3x15
Abs
Tuesday- Upper back work and biceps
Hammer curls- 1 warm up x8, then 3x8 I went up to 55's.
Banded lat pull ins- green/blue 3x15
Tower pull downs- 3x15
Up right rows- close grip 3x8
Abs
Thursday
Eccentric less squats and deads
Squats- 80% of 3 rep max. 6x3
Deads- 80% of 3 rep max 5x3
Banded glute kicks- 3x15 (green or blue)
abs.
Friday, December 31, 2010
Wednesday, December 29, 2010
Reno High workouts
Hi guys,
Here is a short workout to do this week. Do this workout today and Saturday.
25 Jumping jacks
20 squat jumps
15 push ups
10 step back lunges
30 bent knee sit ups
Do three sets.
I'll see ya when I get back from New Orleans.
Coach Phipps
Here is a short workout to do this week. Do this workout today and Saturday.
25 Jumping jacks
20 squat jumps
15 push ups
10 step back lunges
30 bent knee sit ups
Do three sets.
I'll see ya when I get back from New Orleans.
Coach Phipps
Saturday, December 25, 2010
Thursday
Max effort squat/dead night-
Pin squats- 3-5 sets of warm ups 3-5 reps, then 85% of max for 2x3. I did 465x3, 475x3. Matt did 500x2x3.
Deads- 2-3 warm ups x3 reps, then 85%x2x3. I did 425x2x3, Coach A did 455x3, 475x3, Matt did 455x3, 455x2.
Abs- weight on the head sit ups. 25-50 reps.
This was a great night.
Pin squats- 3-5 sets of warm ups 3-5 reps, then 85% of max for 2x3. I did 465x3, 475x3. Matt did 500x2x3.
Deads- 2-3 warm ups x3 reps, then 85%x2x3. I did 425x2x3, Coach A did 455x3, 475x3, Matt did 455x3, 455x2.
Abs- weight on the head sit ups. 25-50 reps.
This was a great night.
Wednesday, December 22, 2010
Tuesday
Upper back night.
Db alternate curls- 1 warm up x8, then 3x8 I did 50's
Pull ups- 35 reps
Supported Bent rows- 3x10 HIT style. I did 60's
Power lifting high pulls- 1 warm up x5 then 2x5 I did 185 for my top set.
Arrow pulls- (purple or green bands) 3x12 I did blue bands for 3x10.
Abs- Body curls 25, Abs wheel 15, V-ups 25
Db alternate curls- 1 warm up x8, then 3x8 I did 50's
Pull ups- 35 reps
Supported Bent rows- 3x10 HIT style. I did 60's
Power lifting high pulls- 1 warm up x5 then 2x5 I did 185 for my top set.
Arrow pulls- (purple or green bands) 3x12 I did blue bands for 3x10.
Abs- Body curls 25, Abs wheel 15, V-ups 25
Monday
Raw bench work- 3-5 warm up sets x5, then 85%x5+. 1 HIT set @ 75% to failure.
Sitting behind the neck press- 1 warm up x5 then 2x5
Ball push ups (perfect push ups) + bands. Purple or green bands 3x10 reps.
Laterals- 3x10
Feet up plate sit ups- 40 reps.
Great night! It was nice having my son Matt home.
Sitting behind the neck press- 1 warm up x5 then 2x5
Ball push ups (perfect push ups) + bands. Purple or green bands 3x10 reps.
Laterals- 3x10
Feet up plate sit ups- 40 reps.
Great night! It was nice having my son Matt home.
Sunday, December 19, 2010
Thursday
The Guys-
Activation work- Kettlebell swings (45lbs.) 2x15
Step ups- (body wt) 2x10
Step back Lunges- 2-3 warm ups x10, then 3x10 Dan did awesome on these. I think he went 195.
Glute kicks- (green band) 3x15 on each leg.
Single leg deads- 1 warm up x10, then 3x8
Abs- 45 body curls
Coach-
Box squats with foam- warm ups x 5 reps several sets (6-7) then Inzer suit on straps down- 425x2, 455x1, 475x1, 500x1 These all felt real good.
Stiff leg deads- 1 warm up 225x5, then 295x5, 315x5
Glute kicks- (green band) 3x15 on each leg.
Eccentric-less leg presses- 3-4 warm ups x10 reps then 550x6x3 as fast as possible.
Back extensions- 3x15@40. Just wanted to move some blood around.
Activation work- Kettlebell swings (45lbs.) 2x15
Step ups- (body wt) 2x10
Step back Lunges- 2-3 warm ups x10, then 3x10 Dan did awesome on these. I think he went 195.
Glute kicks- (green band) 3x15 on each leg.
Single leg deads- 1 warm up x10, then 3x8
Abs- 45 body curls
Coach-
Box squats with foam- warm ups x 5 reps several sets (6-7) then Inzer suit on straps down- 425x2, 455x1, 475x1, 500x1 These all felt real good.
Stiff leg deads- 1 warm up 225x5, then 295x5, 315x5
Glute kicks- (green band) 3x15 on each leg.
Eccentric-less leg presses- 3-4 warm ups x10 reps then 550x6x3 as fast as possible.
Back extensions- 3x15@40. Just wanted to move some blood around.
Wednesday, December 15, 2010
Tuesday
Upper back night-
Db Hammer curls- 1 warm x8, then 3x10. I did 55's for the last sets x8.
Pull ups- 50 reps
Supported db bent rows- 3x10
Db shrugs-3x12
Db rear delts- 3x10
Abs- Phipps sits x20 reps, V-ups 40 reps, Denise Austins 20 reps.
Db Hammer curls- 1 warm x8, then 3x10. I did 55's for the last sets x8.
Pull ups- 50 reps
Supported db bent rows- 3x10
Db shrugs-3x12
Db rear delts- 3x10
Abs- Phipps sits x20 reps, V-ups 40 reps, Denise Austins 20 reps.
Monday
Bench night-
Single arm floor press- 3-4 warm ups x5 then 2x5 AO (all out) sets of 5. I did 120's.
Alternate db Shoulder press- 1 warm up x5, then 2x5. I did 85's.
Dips- 2-3 warm ups x10, then 3x10. I added 45 lbs. on these. Adam Hill went 75's. Nice job Adam.
Laterals- 3x10
Abs.
Single arm floor press- 3-4 warm ups x5 then 2x5 AO (all out) sets of 5. I did 120's.
Alternate db Shoulder press- 1 warm up x5, then 2x5. I did 85's.
Dips- 2-3 warm ups x10, then 3x10. I added 45 lbs. on these. Adam Hill went 75's. Nice job Adam.
Laterals- 3x10
Abs.
Saturday, December 11, 2010
Thursday- Squats and deads
Today is the big day. Thursday night is our big night, as this is the night we bust our butts.
Activation work-
Kettlebell cleans- 2x10 (43 lbs bells)
Leg press- 2x10 (170 lbs)
90%+ box squats. Warm ups: 4-5 sets of 3, then try for 90%x3+
Rack pulls- 3-4 warm ups x3 then 85%x5+
Glute hams raises- (green band) 3x10
Body curls- 50 reps.
Tonight was brutal! I love the pain and the hard work. The gym was full for the first time in a long time on Thursday night. Usually the guys avoid Thursday night, because they know that Thursday's a butt kicker, but, not tonight.
Activation work-
Kettlebell cleans- 2x10 (43 lbs bells)
Leg press- 2x10 (170 lbs)
90%+ box squats. Warm ups: 4-5 sets of 3, then try for 90%x3+
Rack pulls- 3-4 warm ups x3 then 85%x5+
Glute hams raises- (green band) 3x10
Body curls- 50 reps.
Tonight was brutal! I love the pain and the hard work. The gym was full for the first time in a long time on Thursday night. Usually the guys avoid Thursday night, because they know that Thursday's a butt kicker, but, not tonight.
Tuesday workout
Upper back-
Db curls- 1 warm up x8 then 3x8
Banded Lat pullins- (green) 3x12
Db bent rows- 3x10
Tower High pulls- 3x10
Arrow pulls- 3x10 I did blues bands
V-ups 50 reps
Today was good at the gym. Mostly full and everyone working hard.
Db curls- 1 warm up x8 then 3x8
Banded Lat pullins- (green) 3x12
Db bent rows- 3x10
Tower High pulls- 3x10
Arrow pulls- 3x10 I did blues bands
V-ups 50 reps
Today was good at the gym. Mostly full and everyone working hard.
Friday, December 10, 2010
Video of The Grand Master- Louie Simmons
http://www.powerliftingwatch.com/node/17373
Louie is well into his fifties, and he is also the greatest powerlifting coach in history. Nice job Louie!
Coach
Louie is well into his fifties, and he is also the greatest powerlifting coach in history. Nice job Louie!
Coach
Thursday, December 9, 2010
Power eating
Here is a good sample diet for my kids at Reno and all of you looking to put on good soild mass.
Breakfast- 3 eggs or a chicken breast, 1 cup of oatmeal, 1 piece of fruit (bananas, apple, grapes, pineapple)
Lunch- Chicken breast or meat sandwich with double meat (turkey, roast beef, or Tuna) 16 oz of milk, 1 piece of fruit.
Afternoon snack- Tuna and crackers. Make your tuna with mayo and eat one small can. Drink water, milk or juice. (apple, grape)
Dinner- Meat (steak, hamburger, turkey, chicken) green vegs. and rice after you eat your meat.. 1 glass of milk.
Snack- protein drink (monster milk is the best here) add peanut butter, ice cream and milk.
Breakfast- 3 eggs or a chicken breast, 1 cup of oatmeal, 1 piece of fruit (bananas, apple, grapes, pineapple)
Lunch- Chicken breast or meat sandwich with double meat (turkey, roast beef, or Tuna) 16 oz of milk, 1 piece of fruit.
Afternoon snack- Tuna and crackers. Make your tuna with mayo and eat one small can. Drink water, milk or juice. (apple, grape)
Dinner- Meat (steak, hamburger, turkey, chicken) green vegs. and rice after you eat your meat.. 1 glass of milk.
Snack- protein drink (monster milk is the best here) add peanut butter, ice cream and milk.
Wednesday, December 8, 2010
Monday
Adam and Coach- We did competition style raw benching. 4 warm ups x 5 reps. Then Adam went 275x1, 295x1 miss, and 285x1 miss, I went 275x3, 295 x1, and 305 x1, these were all easy. I was taking it easy tonight, I never push raw bench stuff since my pec tear years ago. I should be able to go 320-325 at the invitational if I have to.
We then did a 75% HIT set to failure.
Shoulder press- 1 warm up x5 then 2x5. I went 175x5, tried 195x2, then 175x4.
Tower Laterals- 3x10
Banded over head Tri extensions- 3x15 purple
50 V-ups.
Everyone else did Banded db floor press- 3 warm ups x5, then 3x5
Push presses- 1 warm up x5 and then 2x5
Tower laterals- 3x10
Ball push ups with bands- 3x10
Phipps sits- 2x15, body ups- 25.
We then did a 75% HIT set to failure.
Shoulder press- 1 warm up x5 then 2x5. I went 175x5, tried 195x2, then 175x4.
Tower Laterals- 3x10
Banded over head Tri extensions- 3x15 purple
50 V-ups.
Everyone else did Banded db floor press- 3 warm ups x5, then 3x5
Push presses- 1 warm up x5 and then 2x5
Tower laterals- 3x10
Ball push ups with bands- 3x10
Phipps sits- 2x15, body ups- 25.
Tuesday, December 7, 2010
Sled work
Stretch for 15 mins. Then jog for a 1/4 mile. This is one lap around a high school track.
Sled work- Put 3 plates on the sled.
Stride pulls- take long strides and pull the sled 30 yards. Do this 5 times.
Back peddle pulls- make sure to drive off of balls of your feet. Pull 30 yards. Do 5 reps.
Sled sprints- Pull the sled as fast as you can. Pull the sled 20 yards. Do 6 reps.
Make sure to get full recovery between pulls.
Sled work- Put 3 plates on the sled.
Stride pulls- take long strides and pull the sled 30 yards. Do this 5 times.
Back peddle pulls- make sure to drive off of balls of your feet. Pull 30 yards. Do 5 reps.
Sled sprints- Pull the sled as fast as you can. Pull the sled 20 yards. Do 6 reps.
Make sure to get full recovery between pulls.
Friday, December 3, 2010
Thursday's workout
Activation work- Farmers walk with 100 lbs plates 30 yards down and back.
Kettlebell swings- 2x12
Squats- 3 warm ups x5 reps, then do 85%x5+, then 1 HIT set at 75% to failure.
Single leg deads- 3x10
Db deads- 3x8
Back extensions- 3x15
No abs tonight.
Good night tonight.
Kettlebell swings- 2x12
Squats- 3 warm ups x5 reps, then do 85%x5+, then 1 HIT set at 75% to failure.
Single leg deads- 3x10
Db deads- 3x8
Back extensions- 3x15
No abs tonight.
Good night tonight.
Wednesday, December 1, 2010
Cool video- 520 lbs. atlas stone for 4
http://www.youtube.com/watch?v=WfgjLPTv3MU
Travis is one of the best ever at stone lifting. What a stud!
Coach
Travis is one of the best ever at stone lifting. What a stud!
Coach
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