Deadlifting for Sarah

Sumo Deadlifts- Use your Deadlift Max for percentages. Warm ups- 60%x5, 70%x5, then 80%x5, 82.5%x5

Single Leg Db Stiff Leg deads- Stay on top of the front leg with the back foot just lightly touching. Do 3x10 on each leg.

Back Extensions- + weight. Use a db for added weight. Do 3x15

Db Side Bends- Use one db and bend to your side reaching the top of your knee, but don't twist your shoulders. Bend on the side with the db and then change sides. Do 3 x15

Abs- Bent Knee Sit Ups- 2x50, Ab Wheel- 1x15

Have fun,

Coach Phipps

Bench Press for Sarah

Bench Press- warm ups: 2-3 sets x 5reps, then starting at 80% of last max do 2x5 @ 80%, then 1x4 @ 85%

Dips- 3x10-12
Incline Db Bench Press- 3x8
Standing Shoulder Press- 3x6
Db Laterals- 3x10

SUPERSET: Tri's
Close Grip Push ups- 3x10
Skull Crushers- 3x10
Tri Push Downs- 3x15

Abs- V- Ups- 50 reps, Toe Touches- 50 reps

Have Fun,

Coach Phipps

For Sarah and any other female lifters out there SQUATS

Squats- All warm ups x 5 reps. Do 2-3 sets up to about 80% of your Max Squat. Then 85% x 5 reps, 80% x 6 reps, 70%x10 reps

Squat Jumps with DB's- Use 10 or 15 lbs. Db's and do 3x10 Squat Jumps. Don't stop between reps, instead squat and jump and keep going like you legs are springs. Try to Jump as high as you can.

Leg Press- 3x12 reps

Leg Curls- 3x15

Calf Raises- 3x15

Bent Knee Sit Ups- 2x50 reps

Have Fun

Coach Phipps

Bench Press for Powerlifters and football players

Bench Press- 50%x5, 60%x5, 70%x5,80%x3, 90%x3+

Plyo bench Push Ups- 4x3

Shoulder Press- (barbell) 3x6 last set Max effort

Superset:

Banded Close grip push Ups- 3x15

French Press (Single arm) 3x10

Bench Dips- 3x15

Abs- Hanging Knees to Chest-50, Hip Ups- 50 

Have fun, 

Coach George Phipps 

Squat Day for my football players

This for my college football players. Have fun boys!


Box Squat- 50%x5, 60%x5, 70%x5, 80%x3, 90%x3+, 80%x6

Long Jumps- down 20 yards, walk back do 3 sets

Plyo Lunges- 10or 15 lbs db's 3x10

Bicycle Hams- 3x30 seconds. 

Abs- Bent Knee Sit Ups- 75 reps 

This will build great overall strength, I hope your ready. 

Coach George Phipps 

Tuesday Leg Day

Squats- 2-3 warm ups x 5 reps, then 80%x5, 85%x5, 90%x3

Car or truck pushing- Push a heavy car or pickup truck with your back to the back of the car or truck. Push the car 20-30  yards. Do 3 sets.

Lopes Hams- 3x12

Calf Raises- 3x15

Abs- Bent Knee Sit Ups- 2x50

Have fun!

Coach George W. Phipps

Push Pull chest and shoulders and Upper back and traps

Hi Everyone,

Lat Pull downs or Wde Grip Pull Ups- 4x10-12
Bench Press- 4x8 add weight after each set the last set is failure plus two reps.

Db Rows- 4x10
Incline Bench press- 4x8

Db Shrugs- 3x15
Supported Shoulder Press- 3x6 last set failure plus 2.

Abs- Bench Knee sit ups- 50 reps

Have fun

Coach George W. Phipps