Monday and Tuesday

Monday- bench
Raw guys- warm ups x5 reps. Work sets- (light band around the back and held in the hands.) Work up to 3 sets of 5. Go as heavy as you can. Start at 80% and then add weight. Good bar speed is important here.

Standing Shoulder Press- 1 warm up x 5 reps, then 2x5 go heavy on these.

Banded Ball push ups- Use the heaviest band you can for 3x15 reps.

Laterals- 3x10

Abs- Ab wheel 15 reps, Body Curls 35 reps.

Coach Phipps- I did Upper Back work.


Tuesday- Upper Back

EZ Bar Curls- 4x10
Banded Lat Pull ins- 3x15
Single Arm Db Rows- 3x10
Arrow Pulls- 3x15
Abs- Ab Wheel- 15, Body Curls- 25, Crunches- 25

Coach Phipps- Bench (shirt work) warm ups x 5, did 6 sets. Shirt on (Single ply Rage X 46 Loose Competition shirt) 345x3 3 boards, 365x3 3 boards, 385x3 3 boards, 405x2 1 board, 425x1 1 board, 440x1 1 board.
Superset:Tri Push Downs 3x15, Over head banded Tri Extensions- 3x15
Abs same as the guys.

Tonight was awesome! This is the best I have benched in a while 440 was smooth and soild. My shoulder is still hurt but slowly getting better. Joey missed 405 twice on Monday but he was real close, maybe next week.  

Thursday

The
Guys-
Banded Db Box Squats- (use heavy band tension on these) 75 lbs Db in each hand. Warm ups x 7 reps, then 3x7 with heavy band tension.
Deadlift opener (90-92%) Do two or three warm up sets x5 then do 3x1 at 90-92%.
Leg curls- 3x15
Abs- Body Curls- 40 reps, Denise Austins- 20 reps.

Joey and Coach-
Geared Squats- warm ups- 135x5, 225x5, 315x5, 365x5, 405x3, 425x3. Gear on. Inzer hardcore double ply, inzer briefs. Coach- 495x3, 525x2, 545x2, 585x1, 545x2. Joey- 495x3, 525x2.
Joey- Deadlift opener- 3x1
Coach- I benched because I missed Tuesday. Several warm ups x5 reps, then Karins Db ply denim 345x3 3boards, 365x3 3 boards, 385x2 2 boards, 405x2x2 1board.

Tonight was great. Lots of hard work and good lifting. I love Thursday nights. We are 5 weeks out from competing in the USPA meet in Las Vegas.       

Tuesday

Upper back and Biceps-

Db Alternate Curls- 4x10
Banded Lat Pull Downs- 3x15
Single Arm Db Rows- 3x10
Db High Pulls (upright rows) - 3x7
Abs- Body Curls- 30 reps, Butte Sit ups- 25 reps with weight on the head.

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