Bench Press for Powerlifters and football players

Bench Press- 50%x5, 60%x5, 70%x5,80%x3, 90%x3+

Plyo bench Push Ups- 4x3

Shoulder Press- (barbell) 3x6 last set Max effort

Superset:

Banded Close grip push Ups- 3x15

French Press (Single arm) 3x10

Bench Dips- 3x15

Abs- Hanging Knees to Chest-50, Hip Ups- 50 

Have fun, 

Coach George Phipps 

Squat Day for my football players

This for my college football players. Have fun boys!


Box Squat- 50%x5, 60%x5, 70%x5, 80%x3, 90%x3+, 80%x6

Long Jumps- down 20 yards, walk back do 3 sets

Plyo Lunges- 10or 15 lbs db's 3x10

Bicycle Hams- 3x30 seconds. 

Abs- Bent Knee Sit Ups- 75 reps 

This will build great overall strength, I hope your ready. 

Coach George Phipps