Coach's Squat Dead work out

Hi Everyone,
 
I have to double up Squats and dead work due to me being so busy with clients. So, here is what I did last week.


Squats- warm ups 2-3 sets x 5, then 3x5 last two sets max effort.
Stiff Leg Deads: (touch and go)  2-3 warm ups x 5, then do 2 max effort sets x 5 reps
Reverse Hypers- 3x15 (purple bands)
Prowler Pushes- start with 4-45's and add weight to each set there after. Don't have a prowler, then push a heavy pickup truck for 25 yards. Do 3 sets.


Abs- Bent Knee Sit Ups- 40 reps, Arnold Knees to chest 50 reps


Enjoy.


Coach

Bench Day for Matt

Bench press- warm ups x5 reps until you get to 90% of raw max then do 3 reps.  Reverse bands (purple) add25 lbs. to the bar and do 5 reps, continue to add weight until you fail in doing 5 reps.


Incline Db bench- 4x10


Front raises with Db's- 3x10


Laterals- 3x10


Tri Death- Close Grip Push Ups- 10- 12 reps, Priest Tri's- 12 reps, French Press with one Db- 10 reps. Do 4 sets.


Abs- V-ups- 50 reps, Toe touches- 25


Have fun Matt.

Workouts for my son Matt (double days)

Monday Morning-
Squats- warm ups- 2-3 sets x 6 reps, then 3 sets x 6 reps.
Leg Press- 4x10 add weight after each set.
Leg Curls- 4x12




Monday Night-
Stiff Leg Deads- 5x5 first two sets are warm ups, then do 3 heavy sets.
Back Extensions- 3x12
Db High Pulls- 3x6
Abs- Heavy Ab work

Coach's Workout- Push/ Pull Thursday

Db Rear Delts- 4x10
Arrow Pulls- 4x15
Pull Ups- 5x8
Cable Rows (single arm) 4x10
Priest Shrugs- 4x10
Perfect Push Ups + bands- 4x12-15
Alternate Db Shoulder Press- 4x10
Laterals- 4x10
Abs- Bent Knee Sit Ups- 50, V- Ups- 50


Good workout. This was my last workout before leaving for Minnesota.


Coach George W. Phipps

Coach doing arms 8/07/14

Hammer Curls- 4x10
Arnold Curls- 4x8
Banded Curls- 4x10
Tri Push downs- 4x12
Priest Tri's- 4x10
Db behind the neck tri s- 3x10
Single Arm Banded Push Downs- 4x12


As you can see lots of sets and lots of work. Rest periods were only two mins or less between sets. Make sure to use good form on each set. Good form means the muscles have to work, and hard  working muscles produce big gains.


Have fun.


Coach George W. Phipps

More Priest Tri's

Lee says that this was one of Arnold's favorite tri exercises. I am becoming a big fan as well.




Video: https://www.youtube.com/watch?v=oWoo5ZQdnW8&list=UU3g6isgZShtLsfpY-MBawmw

Prowler Pushing

https://www.youtube.com/watch?v=Lwf6B-lc4PI


This video shows a guy pushing the prowler on asphalt which is very tough. We push ours on both turf and the asphalt. We always push for at least 25 yards. Outside we have done some 40 yard pushes.


Coach