Bench Press- Dale did warm ups x5 then 3 sets of 5.
Brandon and I did shirt work for the up coming worlds.
Warm ups x 5. 1 set of 3 at 90% of raw max. Then shirts on. Brandon went 215, 225, and was real close at 240. He should get 240 at the meet. He only weighs 132.
Coach Phipps- warm ups x5 then 90%x3, shirt on (new Rage X 46) 345x3 (3 boards), 365x3 (3 boards), 405x1 (2 boards), 425x1, (1 board) 440 x1 (1 board), 450x miss ( 1 board) Anything I can touch on a 1 board I can touch in the meet. 440 is a new personal record for me at this weight. I was real happy with this. I was not happy with my attempt at 450, but that's ok I get it next week.
Assistance work- Dale did: Shoulder Press: 3x5, Laterals- 3x10, Tri Push downs 3x15, and over head Tri extensions- 3x15
Brandon- shirted tri work 85% of max with a purple band for resistance for 3x3. These are real hard.
He then did everything that Dale did.
It was a good night I was real happy with how things went.
Monday, October 17, 2011
Tuesday, October 11, 2011
Monday- the guys
Heavy shirt work tonight.
Dale did several warm ups and then worked on doing some reps. He just had his colon scoped so he was not at full strength. LOL!
Here is how the night went.
Several warm ups x 5 reps, then new Rage X 46 on. Wow this shirt is super tight.
335x3 (three boards) 365x3 (three boards) 405 x(2 two boards), 425x1 (2 boards) 440x1 (2 boards) 460 x bad miss (2 boards) 460 x miss (2 boards) Took off the new shirt and put on my open back Rage X 46 425 reverse bands (purple) 2x2 (1 boards)
Tri Push downs 3x15
Over head tri extensions 3x12
Abs- 40 body curls
My shoulder is a mess maybe 70% but things are going pretty well. Three weeks to go to the worlds.
No John and Brandon tonight.
Dale did several warm ups and then worked on doing some reps. He just had his colon scoped so he was not at full strength. LOL!
Here is how the night went.
Several warm ups x 5 reps, then new Rage X 46 on. Wow this shirt is super tight.
335x3 (three boards) 365x3 (three boards) 405 x(2 two boards), 425x1 (2 boards) 440x1 (2 boards) 460 x bad miss (2 boards) 460 x miss (2 boards) Took off the new shirt and put on my open back Rage X 46 425 reverse bands (purple) 2x2 (1 boards)
Tri Push downs 3x15
Over head tri extensions 3x12
Abs- 40 body curls
My shoulder is a mess maybe 70% but things are going pretty well. Three weeks to go to the worlds.
No John and Brandon tonight.
Thursday, October 6, 2011
Tuesday
The guys
Hammer curls- 4x10
Arnold Curls- 3x10
Supported Db rows- 4x10
Lat pull downs- 3x15
Arrow Pulls- 3x10-12
Abs- V-ups: 30 reps, Crunches 30 reps, Denise Austins 30 reps.
Tonight was good.
Hammer curls- 4x10
Arnold Curls- 3x10
Supported Db rows- 4x10
Lat pull downs- 3x15
Arrow Pulls- 3x10-12
Abs- V-ups: 30 reps, Crunches 30 reps, Denise Austins 30 reps.
Tonight was good.
Tuesday, October 4, 2011
Monday- The guys
Bench work- several warm ups x5 reps, work up to 90%x3, the Old Guy did sets of 5.
Dale and Brandon then did banded (purple) bench starting at 85% x3 then add weight as you can until you can only do one rep.
I did shirt work. Warm ups then shirt on. Rage X 46 Open back (training shirt) 335x3 (3 boards), 365x3, 385x2 (2 boards), 405x1 (1 board) 425x1 (1 boards) 435x1 (1board) 405x2x4 (reverse band purple)
Assistance work- perfect push ups (bands) 3x10, Laterals 3x10, Tri push downs 3x15.
Tonight was a good night 435 was the best I have done in several months and that is with a shoulder at 65% maybe. Praise God!
Dale and Brandon then did banded (purple) bench starting at 85% x3 then add weight as you can until you can only do one rep.
I did shirt work. Warm ups then shirt on. Rage X 46 Open back (training shirt) 335x3 (3 boards), 365x3, 385x2 (2 boards), 405x1 (1 board) 425x1 (1 boards) 435x1 (1board) 405x2x4 (reverse band purple)
Assistance work- perfect push ups (bands) 3x10, Laterals 3x10, Tri push downs 3x15.
Tonight was a good night 435 was the best I have done in several months and that is with a shoulder at 65% maybe. Praise God!
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