Dead Assitance night for Sarah

I don't like to pull from the ground alot, either does Louie Simmons, we only pull from the ground every 4th or 5th week.

Stiff Leg deads- warm up light for 2-3 sets x5 reps, all are stop dead reps. Then do 2 sets as heavy as you can go. Keep your legs straight and the bar close and. use good belly control. The last 2 sets are x 5 reps.

Back Extension +weight- 3x15

Leg Curls- 3x15

Side Bends- 3x15

Abs- Toe Touches- 30 reps, Densie Austin Hip Ups- 30 and Hanging Knees to chest- 30 reps

Have fun,

Coach Phipps  

Arms day for the old guys

Hi Everyone,

Well today is arms day. Lots of arms stuff. As CT Flecther would say lets go "Muther Fucker"!

Db Preacher Curls- first 2-3 sets are warm ups, it takes an old man a few sets to get warmed up.
Do 10 reps on everything. I usually doat least 5-6 sets x10 reps. The last 2 sets are heavy. This night I did 7 sets x10 reps.

Tri Push Downs- 8 x10  the last 3 sets are very heavy with good form.

SUPERSET:
EZ Bar Curls- 3x10-15 reps
Laying Tri Extensions (skull crushers) 3x10-15

Abs- V-ups- 100 reps

Have fun guys.

Coach Phipps

Bench Day for Sarah

Db Floor Bench- Do 2-3 warm ups x 6 reps, then do 3x6 reps. The last 2 sets should be all out Max Effort sets.

Dips- 4x10

Db Alternate Shoulder Press- 3x6 First set fairly light, then the next two sets are all out Max Effort. Wear a belt.

Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Db Extensions Sitting behind the head (single db) 3x15
Skull Crushers- 3x10

Abs- V- Ups- 50 reps, Denise Austin Hi Ups- 30 reps

Have Fun!

Coach Phipps

Leg Day for the over 50 crowd- Coach's training

I am now 52 and in a few months I'll be 53, and after over forty years of squatting I can no longer recover from the heavy squat days; therefore I have come up with a great way to still train legs and yet still recover.

Coach's Leg Day-

SUPERSET:

Prowler Pushes- start at (4) 45 lbs. plates loaded front and back on the prowler. Push down twenty yards and back. This is a warm up.
Ryan Prowler back peddle pushes- start at (2) 45's and (2) 25's loaded front and back. Push down and back.

Rest and repeat. Add  50- 70 lbs. after each set. Do 4-5 sets.

The Prowlers are no joke! The Prowler was created by Louie Simmons and are available from Westside Barbell.

The only thing close to pushing a Prowler is pushing a large 4x4 pick up truck.

I finished my day doing banded Leg Curls- 4x15 reps

Bent Knee Sit Ups- 100 reps


Have fun,

Coach Phipps          

Squat day for Sarah

Box Squats- (set your box at parallel) Do 2-3 warm up sets x 5 reps, then starting at 80% do 5 reps, 82.5% x 5, and 85%x5. These should kick your butt.

Leg Press- (Single Leg)  4x10 on each leg.

Db Squat Jumps- (use 10 or 15 lbs. db in each hand) Squat and Jump as high as possible. Do 3x10

Leg Curls- 4x15

Bent Knee Sit Ups- 2x50

Have Fun,

Coach Phipps

Coach's Training for the over 50 crowd- Deadlifts

These days its very hard to recover from deads and squats, so I don't squat anymore, due to the fact I can no longer do three lift meets because of my torn right Pec. So, I only compete in the deadlift these days. Not Squatting definitely helps with recovery for my back and hamstrings. Here is my last deadlift workout.

Sumo Deadlifts from the floor- 135x2x5, 225x5, 315x5, 365x3, 405x3, 425x5

Single Leg db Stiffs- 3x10 @ 55lbs

Kroc Rows- (bent rows with a heavy, heavy db) 10 reps@75, 10 reps @ 87, 10 reps @ 107, 10 reps @ 127, 10 reps @ 137. My Big Boy db's weight 7 lbs. with the collars. You can buy yours from Ironmind.

Single Arm cable rows- 3x12

Bent Knee sit ups- 100 reps

Have fun everyone,

Coach Phipps    

Deadlifting for Sarah

Sumo Deadlifts- Use your Deadlift Max for percentages. Warm ups- 60%x5, 70%x5, then 80%x5, 82.5%x5

Single Leg Db Stiff Leg deads- Stay on top of the front leg with the back foot just lightly touching. Do 3x10 on each leg.

Back Extensions- + weight. Use a db for added weight. Do 3x15

Db Side Bends- Use one db and bend to your side reaching the top of your knee, but don't twist your shoulders. Bend on the side with the db and then change sides. Do 3 x15

Abs- Bent Knee Sit Ups- 2x50, Ab Wheel- 1x15

Have fun,

Coach Phipps

Bench Press for Sarah

Bench Press- warm ups: 2-3 sets x 5reps, then starting at 80% of last max do 2x5 @ 80%, then 1x4 @ 85%

Dips- 3x10-12
Incline Db Bench Press- 3x8
Standing Shoulder Press- 3x6
Db Laterals- 3x10

SUPERSET: Tri's
Close Grip Push ups- 3x10
Skull Crushers- 3x10
Tri Push Downs- 3x15

Abs- V- Ups- 50 reps, Toe Touches- 50 reps

Have Fun,

Coach Phipps

For Sarah and any other female lifters out there SQUATS

Squats- All warm ups x 5 reps. Do 2-3 sets up to about 80% of your Max Squat. Then 85% x 5 reps, 80% x 6 reps, 70%x10 reps

Squat Jumps with DB's- Use 10 or 15 lbs. Db's and do 3x10 Squat Jumps. Don't stop between reps, instead squat and jump and keep going like you legs are springs. Try to Jump as high as you can.

Leg Press- 3x12 reps

Leg Curls- 3x15

Calf Raises- 3x15

Bent Knee Sit Ups- 2x50 reps

Have Fun

Coach Phipps