Powerlifting Bench Workout

Bench Press- warm ups - 2-3 sets by 5 reps, then 85%x5, 88%x4, 90%x3, 75%x failure. Go to failure on the last set, try to get as many reps as possible.

Incline Db Bench- 3x10

Db Push Press- 3x8

laterals- 3x10

SUPERSET: Tri's

Close Grips Push Ups- 3x10-12
Tri Push Downs- 3x15 Push the last set to failure.

Abs- V- Ups- 50 reps

Have fun Jeremy

Coach George W. Phipps  

Coach's Training

Hi Everyone,

Well here is my current training. I am no longer going to compete in the squat as my knees can no longer take the heavy training, but I will continue the fight doing more bodybuilding training. I will continue to compete in the deadlift a couple a meets a year.

Here is how I am training now. Wednesday night:
Push/ Pull  Chest and Back
Perfect Push ups plus bands. Do to my two torn pecs there is no more benching in my training. Perfect Push ups plus bands are great for the pecs and shoulders. I do 5-7 sets x 10-20 reps.

Pull Ups Wide Grip- I do 5-7 sets x 6-8 reps

Sitting Db Laterals- an old exercise, but very good for the side and rear delts. 3x15

Arrow Pulls with bands- 3x15 medium Jump stretch bands.

Body Curls- 40 reps

Good lifting and stay strong.

Coach George W.Phipps




  

Monday Powerlifting

Squats

Warm Ups- 2-3 sets by 5 reps, then 80%x3, 85%x3, 90%x3, 80%x failure.

Walking Lunges + 15 lbs db's- lunge down twenty yards and comeback. Do three sets.

Long Jumps- 3x25 yards

Lopes Hams- 3x12

Abs-  Bent Knee sit ups- 2x30

Have fun Jeremy

Coach George W. Phipps

Friday

Friday-

Barbell Curls- 3x10

Db Alternate Curls- 3x10

Db Side Bends- 3x15

Db Rear Delts- 3x10

Sitting laterals- 3x10

Abs- Franco Sit Ups- 50, Toe Touches- 30

Coach George W.Phipps

Power Cleans

Power Cleans

Warm Ups- do 2-3 warm ups by three reps.Then do 80%x2, 85%x2, 90%x2x2

Barbell High Pulls- 3x8

Priest Shrugs-  3x12  Do twelve in front and twelve on the sides.

Pull Ups (wide Grips) 4x10

Db Rows- 3x10

Abs- Bent Knee sit ups- 50 reps, Hip Ups- 30

Have fun Jeremy

Coach George W. Phipps  

Powerlifting Bench

Bench Press- 2-3 warm ups x5 , then do 82.5% x6, 88%x4, 92%x2-3, 75%x failure.

Dips- 3x10-12

Db Alternate Shoulder Press- 3x10

Sitting Laterals- 3x10

Tri Death- SUPERSETs
Skull Crushers- x 10, Aichs Tri's- 10 reps, Close Grip Tru Push Ups- 10-12 reps Do 4 sets.

Abs- Bent Knee Weighted Sit Ups- 2x30

Have fun Jeremy!

Coach George W. Phipps

Powerlifting Squat Workout

March 30, 2015

Squats- 2-4 warm up sets x 5 reps, then 85%x3, 90%x2, try for a new max effort single.

Squat Jumps- use 15 lbs db 's- 3x10

Long Jumps- 3x20 yards

Leg Extensions- 3x15

Leg Curls- 3x15

Hanging Knees to chest- 60 reps

Have fun Jeremy.

Coach George W. Phipps