Bench Press- warm ups x 5 reps, then do one heavy warm up at 85%x3, then try 90%x3+ try to get as many reps as you can. 4-5 reps is awesome at 90%. Then do 80% x failure.
Joey and I went 90%x3 raw, shirts on: Joey 315 3 boards x3, Coach 335 3 boards x3. Joey 355 2 boards x2, Coach 365 3 boards x3, Joey 365 1 board x1, Coach 405 2 boards x 3, Joey 385 1 board miss. Coach 425 1 board x1, Coach 445 1 board x1, Coach 465 1 board miss. Coach 455 reverse bands (grey) x3 reps.
Db shoulder press- 1 warm up x 5 then 3x5 Coach 85's x5
Feet on the bench Perfect Push ups with Bands- (orange or grey) 3x10-12 reps
Push up Extensions- 3x10
Abs- Straight Leg Sit Ups- (weight on the chest- 100 +) 25 reps, Toe Touches 25, Denise Austin Hip Ups- 25.
It was a good day. I missed the groove on 465 or that might have gone up, but oh well, considering all of the crap in my life my lifting is great. The guys are just simply awesome, I'll come into the gym feeling miserable and then I see the guys and instantly I start to feeling better. I thank God for them every day. I hope all of you are doing well.
Coach George W Phipps
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