Count down to the WABDL Worlds

Hi Everyone,

Well it's only four weeks out before me and my team head for Las Vegas.  Starting this week I'll post my workouts and thoughts leading up to the 2015 WABDL Worlds. I have four lifters and myself competing this year.

Monday work out:
85% Deaedlifts- I am working off a 525 raw deadlift max.  This work out went like this:
Deadlifts: 135x2x5, 225x5, 315x5, 365x3, 405x1, then the work set: 455x3. This was easy! No problems here.

Vogelpohl Back Extnesions- Mini Bands + 65lbs Db 3x12, then one set to failure.

No Abs

Tonight went as planned.

Coach Phipps      

For Joe and the boys in Qatar

Bench day-
Warm ups- 10, 10, 8,  then do 6, 6, 4  the last two sets are heavy and you should barely be able to get the reps.

Dips- 3x10

Barbell Shoulder Press- 3x8

laterals-3x10

SUPERSET:
Skull Crushers- 3x10
Tri Push Downs- 3x15
Close Grip Push Ups- 3x10

Abs- V-Ups- 100

Have fun guys!

Coach Phipps

Josh- back work

New circuit for Josh.

Pull Ups- 10reps
Db Rows- 15 reps
Db High Pulls- 10 reps,
Db Shrugs- 15
Db Rear Delts- 10 reps
Db Sitting Curls- 10 reps
Preachers Curls- 10 reps
Rocky Sit Ups- 25, Decline Sit ups- 25

Do 3 sets.

Have fun,
Coach
 

Chest, Shoulders and Tri's for Josh

Bench Press- 5x10

SUPERSET:
Pec Deck- 3x12
Incline Db Bench- 3x10

SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Aichs Tri's- 3x10

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach

New Circuit for Josh

Db Step Ups- Use 25 lbs db. Do 12 reps
Leg Extensions-  15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps

Do 3 sets. Make sure to rest after each set.

Have fun
Coach Phipps

Squats for Joe

Ok, Joe lets do some work.

Squats- warm ups- 8, 8, 6, then 5, 5, 3 add weight after each set.

Squat Jumps+ Db's- Use 15 lbs. db. Do 3x12 Jump as high as you can on each rep.

Single Leg Leg Press- 3x10 on each leg.

Leg Curls- 4x12

Calf Raises- 3x15

Abs- Bent Knee Sit Ups- 100, Hip Ups- 30

Have Fun.

Coach Phipps  

Bench Day for Josh and Joe

Ok, guys here you go!

Bench Press- 10, 8, 8, 6, 6, 4 the last 3 sets are heavy.

Incline Db Bench-3x10

Incline Flyes- 3x10

SUPER SET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

Tri Death-
SUPERSET:
Dips- 3x12
Skull Crushers- 3x10
Tri CablePush Downs- 3x15

Abs- Bent Knee Sit Ups- 125 reps

Have fun boys!

Coach Phipps