Powerlift Good Mornings (start with a normal squat stance and a slight knee bend, push your ass back while keeping your back tight and arched until you touch the pins, which should be set so that you shoulders are 6-8 inches above parallel.) Do 3-4 sets x 5 reps. Use some weight on these. Use a belt.
Rack High Pulls- set the pins so that the bar is just above your knees. Then, from the pins pull and throw your hips and pull the bar to you chest in a high pull position. Use some weight on these.
3-4 set x 5 reps.
Db Shrugs- 3x15
Abs- Phipps sits- 25 reps, Ab wheel- 25 reps, V-ups- 35 reps
Have fun,
Coach George W. Phipps
Monday, February 24, 2014
Thursday, February 20, 2014
Jackie and a great ab workout
Jackie,
Db Bench- 10 reps
Front Raises to laterals- 10 reps
Incline Db Bench- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10
Close Grip Push ups- 10 reps
This is a big circuit try to do all of the exercises without taking a break. You can rest after all the exercises have been completed. Do 3 sets.
Abs- Phipps Sits-25, Rocky Sit Ups with feet on the bench-25, V-Ups- 25, Body Curls- 25 reps
Have fun,
Coach George W. Phipps
Db Bench- 10 reps
Front Raises to laterals- 10 reps
Incline Db Bench- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10
Close Grip Push ups- 10 reps
This is a big circuit try to do all of the exercises without taking a break. You can rest after all the exercises have been completed. Do 3 sets.
Abs- Phipps Sits-25, Rocky Sit Ups with feet on the bench-25, V-Ups- 25, Body Curls- 25 reps
Have fun,
Coach George W. Phipps
Competitve Benchers
Warm up x 5 reps, do 2-3 sets.
Work up to 90%x3, then put on shirts and do 2-3 sets x 3 reps with three boards. Then go to one board and do 3 reps until failure. Try for 1 heavy single.
Db Push Press- 3x6
Laterals- 3x10
Dips- 3x10
Trifecta- Single hand push downs- 3x15, Over head band extensions- 3x15, Feet on the bench Push Ups with a band.3x10-15
Abs- Knees to chest- 30 reps, Rocky Bent Knee sit ups-30 rep, V-ups- 30 reps
Work up to 90%x3, then put on shirts and do 2-3 sets x 3 reps with three boards. Then go to one board and do 3 reps until failure. Try for 1 heavy single.
Db Push Press- 3x6
Laterals- 3x10
Dips- 3x10
Trifecta- Single hand push downs- 3x15, Over head band extensions- 3x15, Feet on the bench Push Ups with a band.3x10-15
Abs- Knees to chest- 30 reps, Rocky Bent Knee sit ups-30 rep, V-ups- 30 reps
Tuesday- Bench Press
Non- competitive lifters- warm ups- 2-3 warm ups x5, then do 75% x failure. This is an all out set, so don't leave anything, let it all go.
Incline Db Bench- 3x10
Db Shoulder Press- 3x6
Front Raises to laterals- 3x10
Trifecta Superset- Banded Over head banded extensions- 3x15, Aichs Tris- 3x10
Close Grip Tri push ups- 10-12
Abs- Body Curls- 20, DA- 25 reps, Sellers V's- 20 on each side.
Incline Db Bench- 3x10
Db Shoulder Press- 3x6
Front Raises to laterals- 3x10
Trifecta Superset- Banded Over head banded extensions- 3x15, Aichs Tris- 3x10
Close Grip Tri push ups- 10-12
Abs- Body Curls- 20, DA- 25 reps, Sellers V's- 20 on each side.
Monday, February 17, 2014
Monday Squats
Powerlifters
Squats: Below there are two workouts one for those competing in March and those who are just trying to get stronger.
Non Competition lifters:
Squats- 2-3 warm ups x 5 then do 75% x failure. Do 75% until you cannot do another rep. This is an all out set and you should get 10-15 reps.
Prowler Push- 4-45's, 2-25's loaded on the prowler. Then push it down twenty yards and back.
Vertical Leg Press- 3x10
Banded Leg Curls- (green bands) 3x15
Abs- Phipps Sits 3x25
Competition Lifters:
Squats- 2-3 warm ups x5 reps, then do 3 reps @ 90%. Then put on briefs and do 2-3 sets x 3 reps. Then do 2x2 very heavy sets, and then 1 Max Effort single. Joey went 645x1 at 190 lbs. and briefs.
Prowler Push: same as above.
Long Jumps- Do Long Jumps down 20 yards and back. Make sure you jump as far as possible on each jump. Do 3 sets.
Alternate Leg Curls- (use green bands) 3x15
Abs- Phipps Sits- 3x25
Tonight was a great night lots of very hard work.
Coach George W.Phipps
Squats: Below there are two workouts one for those competing in March and those who are just trying to get stronger.
Non Competition lifters:
Squats- 2-3 warm ups x 5 then do 75% x failure. Do 75% until you cannot do another rep. This is an all out set and you should get 10-15 reps.
Prowler Push- 4-45's, 2-25's loaded on the prowler. Then push it down twenty yards and back.
Vertical Leg Press- 3x10
Banded Leg Curls- (green bands) 3x15
Abs- Phipps Sits 3x25
Competition Lifters:
Squats- 2-3 warm ups x5 reps, then do 3 reps @ 90%. Then put on briefs and do 2-3 sets x 3 reps. Then do 2x2 very heavy sets, and then 1 Max Effort single. Joey went 645x1 at 190 lbs. and briefs.
Prowler Push: same as above.
Long Jumps- Do Long Jumps down 20 yards and back. Make sure you jump as far as possible on each jump. Do 3 sets.
Alternate Leg Curls- (use green bands) 3x15
Abs- Phipps Sits- 3x25
Tonight was a great night lots of very hard work.
Coach George W.Phipps
Thursday, February 13, 2014
Jackie- Plyo Cards
Jackie- you need a deck of playing cards and a willingness to work hard.
Ok, do these exercises:
Jumping Jacks
Push Ups
Mountain Climbers
Static Lunges
Sit ups
Db Curls
Db shoulder Press
Now, shuffle and deal 2 cards for each exercise. The total of the two cards is how many reps you will do for each exercise. Keep dealing out 2 cards for each exercise until all the exercises have cards. hen do the reps for all the exercises, then reshuffle and redeal 2 cards for each exercise, then do your 2 set. Repeat for you third set. Have fun.
Coach George W Phipps
Ok, do these exercises:
Jumping Jacks
Push Ups
Mountain Climbers
Static Lunges
Sit ups
Db Curls
Db shoulder Press
Now, shuffle and deal 2 cards for each exercise. The total of the two cards is how many reps you will do for each exercise. Keep dealing out 2 cards for each exercise until all the exercises have cards. hen do the reps for all the exercises, then reshuffle and redeal 2 cards for each exercise, then do your 2 set. Repeat for you third set. Have fun.
Coach George W Phipps
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
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
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