Deadlifts- warm ups: 3-4 sets x 5, then 1 heavy warm up x 3reps. Shoot for 1 all out max effort set x 5 reps. Joey and I did 455x5.
Kettlebell Windmills- 3x10 Try to go as heavy as you can.
Kettlebell Side Bends- 3x10 We used 100 lbs.
Abs- Reverse Hyper Sit Ups- 25 lbs. on the head do 25-30 sit ups.
Thursday, March 21, 2013
Thursday- the guys
Bench- We did several warm up sets x 5 reps, then worked up to a Max effort 5 reps. At 85% of raw max.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Wednesday, March 13, 2013
Tuesday- The Guys
Squats- warm ups x 5 reps. We did several warm up sets. Adam, Austin, Matt, and Johnno went for new raw maxes. Joey and I did heavy squats x 3 reps in squat briefs.
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Friday- the guys
Body Building Good Mornings- 2 warm ups x5 then 3x5 add weight to each set.
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Thursday- the guys
KettleBell Curls- 3x10
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Wednesday - guys benching
Bench- (raw max) warm ups x 5 reps we did several warm ups, and then one set at 90%x3, then the guys tried new maxes. Austin got 300 at 170lbs. Adam did a real nice 315 at 180 and Johnno got 285. Joey did shirt work and worked up to 365 x2.
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Wednesday, March 6, 2013
Tuesday the guys (powerlifting)
Squats- (raw no gear)
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
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