Tuesday- The Guys: Speed Squats- warm up to 70%x5, then do 65% x5x3. Make sure to go as fast as you can on each rep. Reset after each rep and go fast.
Squat Jumps- (use 15 lbs.db ) 3x10
Bicycle Hams- (use black light bands) 3x30 seconds
Abs- Crunches- 50 reps, Knees to Chest- 50 reps
Coach- warm ups- 3x5,then 365x5, 385x5, 405x4 (the pec started to fire at me so I racked it.) Not bad only three weeks after a detached pec. LOL!
Wednesday- Heavy shirt work for the guys.
Warm ups 3x5 then 90%x3 (raw) then shirts on. Joey, Austin, and Adam. 335x3 2 boards, 365x3 2 boards, 385x1 1 board, 405 x1 1 board Joey missed at the top, Austin smoked it, Adam missed at the top. 425x1 Austin smoked this at a body weight of 170.
Reverse Bands- (small black bands) 365x2x5
Close Grip Bench- 225x3x8 We went until failure and then did forced reps to get the 8 reps.
Push Press- 3x5
Laterals- 3x10
Abs- Bent Knee sit ups- 2x25
Thursday- Upper Back work
Hammer Curls- 3x10
Alternate Db Curls- 2x10
Pull ups- 30 reps
Supported barbell rows- 3x10
Abs- Ab wheel- 15, Hip Ups- 25, Toe Touches- 25 reps
Friday
Speed Deads- warm up to 70% x5, then 65% x6x2 + mini bands. Move the bar as fast as possible.
Coach- I went 135x 5, 225x5,315x5, 365x3, 405x3, 455x3, 495x1 I wanted to do 2 reps, but the pec fired at me after the first rep, so I backed off.
Back recovery extensions- 2 mins
Heavy Shrugs- 3x15
Db High Pulls- 3x10
Abs- Bent Knee sit ups- 2x25
It was a great week with the boys, and I am feeling so much better. Praise God!
Coach George W.Phipps
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