Monday Night

Bench

Raw Bench Max- warm ups- 50%x5, 60%x5, 70%x5, 80%x3, 90%x1, try for a new max.
Several of the guys PR'ed tonight.
Db Floor Bench- do a couple of sets to get the feel, then try for a 5 reps max. Work until you can't go any heavier.
Alternate Db shoulder Press- 1 warm ups x5, then 2x5 Go heavy!
AichsTri's- 4x10
Abs- Crunches 25reps, Butte style sit ups- 20 reps.

Tonight was a good night for everyone. I will bench on Thursday. I have a funeral I have to prepare for tomorrow.

Thursday's workout

Box Squats- several warm up sets x 5 reps. Then Inzer Briefs on, 405x5, 455x3, 495x3, 525x2

Rack Pulls- (Pins at mid shin) 315x5, 405x5, 455x3, 495x2

Abs- Toe Touches 25, V-ups 25, Ab wheel- 15 

New stuff about me

Please check out Barry Elwood's Kempo Karate site. Barry and I are great friends and he is helping to provote my training business. Here is the link about my ISSA training. http://www.barryelwoodskenpo.com/Site/ISSA_strength_training.html

My contact information:
http://www.barryelwoodskenpo.com/Site/contact.html  

Very soon I'll have my own web site dedicated to my personal training business. I'll keep all of you posted on when that site will be up. I will continue to post my personal workouts on this forum for all of you. I am sorry I 've been gone for so long.

Coach Phipps  

I am back

Hi everyone,

I am sorry that I have been away for so long. My old computer was destroyed, and I had some personal issues that have prevented me from posting until now. I hope to be able to keep all of you updated from  here on out about my training, and what the guys are doing that train with me.

Coach Phipps

Tuesday- The guys

Hammer Curls- 4x10
Alternate DB curls- 1 set to failure. Make sure you use a weight heavy enough that 10-12 reps is all you can get.
Wide Grip Pull ups- 30 reps total. Try to get 8-10 each set.
Supported Rows- 3x10
Banded Pull aparts- 3x15 (purple)
Abs- Ab wheel 15 reps, 20 Body curls, 30 v-ups 

Tuesday

I did Bench today as I was too tired on Monday.
Here what I did: Bench warm ups x5, I usually do 5 sets x5. then I put on my Karin's Double Denim open back shirt, I love this shirt, 335x3 3 boards, 365x5 3 boards, 405 x3 3 boards, 425x1 2 boards, 455 reverse bands (purple bands) 1 board miss. I missed at the top.

Sitting behind the neck Shoulder Press- warm up 135x5, then 185x5, 175x5.

Feet on a bench banded push ups (elbows out) 3x12-15 I used a medium band for these. (green)

Band part aparts- Light band (purple) 3x15. Grab the band with both hands about shoulder width apart, keep your arms straight, and then pull the band apart until you arms are in a crucifx position. Do sets of 15. These work the rear delt and build shoulder stability.

Abs- 50 crunches, 50 Denise Austin Hip ups.

My shoulder is still jacked up, but I was please with tonight. I think I'll get some more ART care in the next two weeks and that should help. It will be nice when I'll have two arms again.

George    

Monday

Banded Bench: ( I like to use a light or medium band pulled around the back and held in your hands.) This adds about 50- 60 lbs. to the top of the moment. This teaches you to explode off the chest and to drive through to the top. The Tri's get blasted this way.
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.

Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.

Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.

Abs- 50 Crunches, 50 V-ups