Squat Workouts

Getting ready for the APF meet in March.


Squats- warm ups: 2-3 warm ups x 5 reps, then 85%x5, 90%x3, briefs on and then do sets of 3 reps, until failure. For those without briefs do the 90%x3+ then do a HIT sets with a 4 second descent and explode up do as many reps as you can with 78%.


Prowler Pushes- 4 45's + 2-25's. Down and back twenty yards. Do 3 sets. If you don have a prowler use a heavy truck and push it twenty yards and then back.


Long Jumps- Jumps as far as you can recover and jumps again. Jumps down 20 yards and back. Do 3 sets.


Bicycle Hams- 3x15 Use the biggest bands you can.


Abs- Phipps sits- 25 reps, Hip Ups- 25, V- Ups- 25 reps 

Coach's workouts

I have been very busy the last several weeks, so training with the guys has been almost impossible.
So, here is what I did Sat and Sun.


Sat-
Squats- Warm ups x 5- I did 5 warm up sets x 5 reps. Then I did 1 heavy set at 385x5. Put briefs on and did: 425x5, 455x5, 495x5. These were all a little high, but I'll get them down in the next two weeks.
Rack Pulls- (pins set just below the knees) 225x5, 315x5, 365x3, 405x3, 455x3, 495x4


Sun-
Heavy Db Box Squats- 2 warm ups x8, then 3x8 I went up to 97 lbs. in each hand for my last set.
Heavy Back Extensions- 100 lbs. 3x15
Pull Ups- 35 total reps
Db Rows- 3x10 at 115 lbs.
Hammer Curls- 3x8
Arnold Concentration Curls- 4x8-10
Abs- Weight on the head bent knee sit ups (used 35lbs. x 30 reps) 30 V-ups, and then 40 DA's)  

Powerlifters Friday

Heavy Single Leg Db Stiff Leg Deads- 2 warm ups x8 then 3x8
Heavy Russian Style Back Extensions with a barbell. (set the rack so that you are vertical to the floor) 3x10
Db Side Bends- 3x15
Rack High Pulls- (set the pins just below the knees) 3x6
Abs- Weight on the head bent knee sit ups- (try 25 to 45lbs.) 2x25


Tonight was good and the guys worked real hard.


Coach George W. Phipps 

Tabata For the guys in Bemidji

Push Ups- 20 seconds
10 seconds rest
Jumping jacks- 20 seconds
10 seconds rest
Tire Flips- 20 seconds
10 seconds rest
Long Jumps- 20 seconds
10 seconds rest
Plyo Lunges- 20 seconds


Try to do 3 sets. have Fun!


Coach George W. Phipps

jackie

Walking Lunges- (use 10-15 lbs. Db) Lunge down 25 yards and back.
Squat Jumps- Use 10 lbs. db 3x10
Calf Raises- 3x15
Jumping Jacks- 30 reps
Abs- Crunches- 25, Denise Austin's- 25, Single Leg V-ups-20 reps on each leg


Have fun,


Coach George W.Phipps

Tuesday Bench day

We are getting ready for an APF meet the second week of March.


Bench Press- warm ups-2-3 sets x 5 reps, then 85%x5+ try to get as many as possible.
Hit set- slow 4 second descent 75% to failure.
Single Arm Db Shoulder Press- 3x6
Laterals- 3x10
Aich's Tri's 3x10
Dips-3x10
Abs- Ab wheel- 20, DA- 25, V-ups- 30 reps


Tonight was a good night the guys all worked very hard.


Coach George W.Phipps

Monday

Box Squats- 2-3 warm ups x 5 reps, then do 2x5 Max Effort sets. Joey went 495x5 tonight.
Plyo Lunges- Use 25 lbs  Db's  3x10 We did these on a soft mat but any flat surface will work.
Skier Jumps- (Jumps as far as you can diagonally, jump 25 yards. Do 3 sets.
Banded Leg Curls- Use big blue bands and do 3x15.
Abs- Body Curls- 30  reps, Weighted Bent Knee sit ups-25 reps


We had a great night tonight. Joey handled 495 real easy.


Coach George W. Phipps