Hi Everyone,
Sorry I have been slacking these last several weeks, I have been very busy with my business working from 7am to 9 pm every night, but I am hoping I will be able to stay on top of the forum from here on out.
Well, we have been working hard doing a combo of old style Arnold/Franco training with some old school powerlifting. The great thing about this style of training is its a change from what we usually do, which is great. For the last few weeks we have been doing 10's for 3 working sets for 3 weeks, and then the last two weeks 6's for 3 working sets. These are not Max Effort sets, but instead hard working sets.
We have five weeks before our first big meet of the year, WABDL Monterey, Ca June 7. I have several guys lifting in this meet, so I am really looking forward to it. I will be posting our workouts on here as well as some of the women's fitness workouts.
Go heavy or go home,
Coach George W. Phipps
Monday, April 28, 2014
Thursday, April 3, 2014
Bench Press
Ok, Everyone here is what we did on Tuesday.
Db Bench- 2-3 warm ups x10, then 3x10. These sets should be Max Effort sets.
Incline Db Flys- 5x10
Feet Elevated (we use TRX for these, you can use a bench or an exercise ball) Push Ups, use bands for more resistance. 5x10
SUPERSET: Alternate Db Shoulder Press- 4x10, Laterals- 4x10
SUPERSET: Aichs Tri's- 3x10, Bench Dips + extra plates 3x15
Tricep Push Downs- 50 reps. Set the weight so that you can only do 15-20 reps until failure, then rest for 30 second and go again. Keep doing this until you have done 50 reps.
Abs- V-Ups 75 reps
This was a great workout. Have fun everyone.
Coach George W. Phipps
Db Bench- 2-3 warm ups x10, then 3x10. These sets should be Max Effort sets.
Incline Db Flys- 5x10
Feet Elevated (we use TRX for these, you can use a bench or an exercise ball) Push Ups, use bands for more resistance. 5x10
SUPERSET: Alternate Db Shoulder Press- 4x10, Laterals- 4x10
SUPERSET: Aichs Tri's- 3x10, Bench Dips + extra plates 3x15
Tricep Push Downs- 50 reps. Set the weight so that you can only do 15-20 reps until failure, then rest for 30 second and go again. Keep doing this until you have done 50 reps.
Abs- V-Ups 75 reps
This was a great workout. Have fun everyone.
Coach George W. Phipps
Wednesday, April 2, 2014
Monday Squats 10 weeks out
Warm ups 3-4 sets x 5 reps, then starting at 65% of raw max do 3x10 add weight to each set. The last set should be all out Max Effort.
Long Jumps- Jump as far as possible for a distance of 20 yards and then jump back. each jump needs to be as far as you can jump. These build explosive power. Do 3 sets.
Prowler Pushes- weight on the sled 4-45's and 2 35's. Push the prowler 20-25 yards down and back. Do 3 sets.
Bicycle Hams- 3x30 seconds
Abs- Crunches-50 reps, Knees to Chest- 40 reps
This was a butt kicker. Have fun!
Coach George W. Phipps
Long Jumps- Jump as far as possible for a distance of 20 yards and then jump back. each jump needs to be as far as you can jump. These build explosive power. Do 3 sets.
Prowler Pushes- weight on the sled 4-45's and 2 35's. Push the prowler 20-25 yards down and back. Do 3 sets.
Bicycle Hams- 3x30 seconds
Abs- Crunches-50 reps, Knees to Chest- 40 reps
This was a butt kicker. Have fun!
Coach George W. Phipps
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