Thursday

HIT squats @ 75%- warm ups 3-4 sets by 5 reps. We squatting down to the pins which are set at parallel. The 2 HIT sets @75% to failure. Slow negitive 4-5 second descent and then explode off the pins. You should get 5-7 reps.

Stiff leg deads- 1 warm up x5, then 2x5 heavy

Glute ham raises- 3x10

Abs- Knees to chest 50 reps, Ab wheel 15 reps, Denise Austin's- 20 reps

This was a very tough workout.

Tuesday

Upper back work

Db curls- 2 warm ups x8 then 3x8
Hammer curls- 3x8-10
Db bent rows (HIT) 3x8-10 or failure
Banded Db high pulls- 3x10
Windmills-(kettle bells) 3x10
 

Monday

Bench day- 5-3-1 + HIT

Warm ups- I usually do 4-5 sets to warm up mixing 5's and 3's.
Work sets- 85% raw max x 5+ I did 7 reps.
HIT- 2 sets of 75% of RM (4 second descent and explode up go until you fail.)
Standing Shoulder press- (HIT) 1 warm up x6 then 2 sets of HIT using a weight you can do for 4-6 reps.
Laterals- 3x10
Feet on the bench banded triceps push ups- 3 sets to failure.
Abs- 40 body curls
  

Tuesday and Thursday

Tuesday- Upper back and recovery for the lifters who just competed.

Hammer curls (HIT) warm ups and then 3x6-8 HIT reps to failure.
Pull ups- 35 reps
Db bent rows- (HIT) 3x failure. Pick a weight that you can do for at least 6 reps.
Db High pulls- 3x10
Abs-

Thursday-Eccentric less training
Squats-Normal warm ups and then do 80% of your 90% for 6 sets of 3. Wave the weight taking 20 lbs. off and then back on. Drop as fast as possible and explode up as fast as possible.

Deads- use the exact same sets, reps, and percentages as Squats. Move the weight as fast as possible.

Bicycle hams- 3x30 sec.

Abs- 45 body curls. 

Monday

The guys-
Bench- warm ups and then 2 sets of HIT @75% to failure.
Db shoulder press- warm up x6 then 2 sets of HIT to failure.
Laterals- 3x10
Ball push ups- (purple bands) 3x10-12
Abs- Knee ins-40, Body curls 15 2 sets.

Darwin will have a MRI some time this week and we'll find out how bad the tear is.

George

The meet

Well, the meet was a big hit. Big Chad Aichs took the 400 dollars for the open lifters with a 2015 total. Austin Witt won the teen money worth 100 dollars. My son Matt beat his dad by 5lbs in the Phipps family civil war. Matt went 1370, and I went 1365. Great job son! Darwin English tore his right pec pretty badly, so that was a bummer. We all hope that Darwin will be back on the platform again, so get well Darwin.

I have to say thanks to Coach A for letting us use the weight room, Thanks to Dale, Karina, and Bob for doing a great job judging. Bob also supplied the bench, squat rack, deadlift bar, and squat bar. Thank you Bob. A big thanks to Fill Dena who did a great job at running the scoring table. A special thanks to my wife for putting up the cash prizes.

Next year I hope the meet will be even better.

Coach Phipps 

Monday and tuesday

Coach A- Worked up to a opener on the bench and then was out.
Adam Hill, Doug, and Witt also did openers.

Everyone else did- Bench Press: 3-4 warm ups x5 then 2 x5 with the last set being and AO set.
Alternate Db Sp- 1 warm up x5 then 2x5-6 AO sets.
Laterals- 3x12
Aichs Tri presses- 4 x10
60 V-ups

Tuesday
Several guys who were not here Monday did the bench work out. Dale and Ray did a Japaneese Tabata work out.

Tabata-
Pull ups- 15-20 sec. as many as possible.
Jumping Jacks-     "                        "
Bent knee sit ups- "                       "
Kettlebell get ups-  "                     "
Squat jumps-         "                      "
Plate raises-           "                     "