Heavy lower back work

Powerlift Good Mornings (start with a normal squat stance and a slight knee bend, push your ass back while keeping your back tight and arched until you touch the pins, which should be set so that you shoulders are 6-8 inches above parallel.) Do 3-4 sets x 5 reps. Use some weight on these. Use a belt.


Rack High Pulls- set the pins so that the bar is just above your knees. Then, from the pins pull and throw your hips and pull the bar to you chest in a high pull position. Use some weight on these.
3-4 set x 5 reps.


Db Shrugs- 3x15


Abs- Phipps sits- 25 reps, Ab wheel- 25 reps, V-ups- 35 reps


Have fun,


Coach George W. Phipps


 

Jackie and a great ab workout

Jackie,


Db Bench- 10 reps
Front Raises to laterals- 10 reps
Incline Db Bench- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10
Close Grip Push ups- 10 reps


This is a big circuit try to do all of the exercises without taking a break. You can rest after all the exercises have been completed. Do 3 sets.


Abs- Phipps Sits-25, Rocky Sit Ups with feet on the bench-25, V-Ups- 25, Body Curls- 25 reps


Have fun,


Coach George W. Phipps

Competitve Benchers

Warm up x 5 reps, do 2-3 sets.
Work up to 90%x3, then put on shirts and do 2-3  sets x 3 reps with three boards. Then go to one board and do 3 reps until failure. Try for 1 heavy single.


Db Push Press- 3x6
Laterals- 3x10
Dips- 3x10
Trifecta- Single hand push downs- 3x15, Over head band extensions- 3x15, Feet on the bench Push Ups with a band.3x10-15
Abs- Knees to chest- 30 reps, Rocky Bent Knee sit ups-30 rep, V-ups- 30 reps
   

Tuesday- Bench Press

Non- competitive lifters- warm ups- 2-3 warm ups x5, then do 75% x failure. This is an all out set, so don't leave anything, let it all go.
Incline Db Bench- 3x10


Db Shoulder Press- 3x6
Front Raises to laterals- 3x10
Trifecta Superset- Banded Over head banded extensions- 3x15, Aichs Tris- 3x10
Close Grip Tri push ups- 10-12
Abs- Body  Curls- 20, DA- 25 reps, Sellers V's- 20 on each side.  

Monday Squats

Powerlifters


Squats: Below there are two workouts one for  those competing in March and those who are just trying to get stronger.


Non Competition lifters:
Squats- 2-3 warm ups x 5 then do 75% x failure. Do 75% until you cannot do another rep. This is an all out set and you should get 10-15 reps.
Prowler Push- 4-45's, 2-25's loaded on the prowler. Then push it down twenty yards and back.
Vertical Leg Press- 3x10
Banded Leg Curls- (green bands) 3x15
Abs- Phipps Sits 3x25


Competition Lifters:
Squats- 2-3 warm ups x5 reps, then do 3 reps @ 90%. Then put on briefs and do 2-3 sets x 3 reps. Then do 2x2 very heavy sets, and then 1 Max Effort single. Joey went 645x1 at 190 lbs. and briefs.
Prowler Push: same as above.
Long Jumps- Do Long Jumps down 20 yards and back. Make sure you jump as far as possible on each jump. Do 3 sets.
Alternate Leg Curls- (use green bands) 3x15
Abs- Phipps Sits- 3x25


Tonight was a great night lots of very hard work.


Coach George W.Phipps   
     

Jackie- Plyo Cards

Jackie- you need a deck of playing cards and a willingness to work hard.


Ok, do these exercises:
Jumping Jacks
Push Ups
Mountain Climbers
Static Lunges
Sit ups
Db Curls
Db shoulder Press


Now, shuffle and deal 2 cards for each exercise. The total of the two cards is how many reps you will do for each exercise. Keep dealing out 2 cards for each exercise until all the exercises have cards. hen do the reps for all the exercises, then reshuffle and redeal 2 cards for each exercise, then do your 2 set. Repeat for you third set. Have fun.


Coach George W Phipps 
  

Squat Workouts

Getting ready for the APF meet in March.


Squats- warm ups: 2-3 warm ups x 5 reps, then 85%x5, 90%x3, briefs on and then do sets of 3 reps, until failure. For those without briefs do the 90%x3+ then do a HIT sets with a 4 second descent and explode up do as many reps as you can with 78%.


Prowler Pushes- 4 45's + 2-25's. Down and back twenty yards. Do 3 sets. If you don have a prowler use a heavy truck and push it twenty yards and then back.


Long Jumps- Jumps as far as you can recover and jumps again. Jumps down 20 yards and back. Do 3 sets.


Bicycle Hams- 3x15 Use the biggest bands you can.


Abs- Phipps sits- 25 reps, Hip Ups- 25, V- Ups- 25 reps 

Coach's workouts

I have been very busy the last several weeks, so training with the guys has been almost impossible.
So, here is what I did Sat and Sun.


Sat-
Squats- Warm ups x 5- I did 5 warm up sets x 5 reps. Then I did 1 heavy set at 385x5. Put briefs on and did: 425x5, 455x5, 495x5. These were all a little high, but I'll get them down in the next two weeks.
Rack Pulls- (pins set just below the knees) 225x5, 315x5, 365x3, 405x3, 455x3, 495x4


Sun-
Heavy Db Box Squats- 2 warm ups x8, then 3x8 I went up to 97 lbs. in each hand for my last set.
Heavy Back Extensions- 100 lbs. 3x15
Pull Ups- 35 total reps
Db Rows- 3x10 at 115 lbs.
Hammer Curls- 3x8
Arnold Concentration Curls- 4x8-10
Abs- Weight on the head bent knee sit ups (used 35lbs. x 30 reps) 30 V-ups, and then 40 DA's)  

Powerlifters Friday

Heavy Single Leg Db Stiff Leg Deads- 2 warm ups x8 then 3x8
Heavy Russian Style Back Extensions with a barbell. (set the rack so that you are vertical to the floor) 3x10
Db Side Bends- 3x15
Rack High Pulls- (set the pins just below the knees) 3x6
Abs- Weight on the head bent knee sit ups- (try 25 to 45lbs.) 2x25


Tonight was good and the guys worked real hard.


Coach George W. Phipps 

Tabata For the guys in Bemidji

Push Ups- 20 seconds
10 seconds rest
Jumping jacks- 20 seconds
10 seconds rest
Tire Flips- 20 seconds
10 seconds rest
Long Jumps- 20 seconds
10 seconds rest
Plyo Lunges- 20 seconds


Try to do 3 sets. have Fun!


Coach George W. Phipps

jackie

Walking Lunges- (use 10-15 lbs. Db) Lunge down 25 yards and back.
Squat Jumps- Use 10 lbs. db 3x10
Calf Raises- 3x15
Jumping Jacks- 30 reps
Abs- Crunches- 25, Denise Austin's- 25, Single Leg V-ups-20 reps on each leg


Have fun,


Coach George W.Phipps

Tuesday Bench day

We are getting ready for an APF meet the second week of March.


Bench Press- warm ups-2-3 sets x 5 reps, then 85%x5+ try to get as many as possible.
Hit set- slow 4 second descent 75% to failure.
Single Arm Db Shoulder Press- 3x6
Laterals- 3x10
Aich's Tri's 3x10
Dips-3x10
Abs- Ab wheel- 20, DA- 25, V-ups- 30 reps


Tonight was a good night the guys all worked very hard.


Coach George W.Phipps

Monday

Box Squats- 2-3 warm ups x 5 reps, then do 2x5 Max Effort sets. Joey went 495x5 tonight.
Plyo Lunges- Use 25 lbs  Db's  3x10 We did these on a soft mat but any flat surface will work.
Skier Jumps- (Jumps as far as you can diagonally, jump 25 yards. Do 3 sets.
Banded Leg Curls- Use big blue bands and do 3x15.
Abs- Body Curls- 30  reps, Weighted Bent Knee sit ups-25 reps


We had a great night tonight. Joey handled 495 real easy.


Coach George W. Phipps