This week

Monday-
Db banded floor press- 3-4 warm ups x5, then 3x5 working up to a max 5 reps. I went up to 105's +green bands for 3, then 115+purples for 4.
Db flyes- 3x10
Db single arm shoulder press- 3x5 on each arm. I went up to 95's on these.
Laterals- 3x10
SUPERSET
Banded lock outs- 3x15 I went up to blues on these.
Over head banded tri extensions- purple 3x15
Abs

Tuesday- Upper back work and biceps
Hammer curls- 1 warm up x8, then 3x8 I went up to 55's.
Banded lat pull ins- green/blue 3x15
Tower pull downs- 3x15
Up right rows- close grip 3x8
Abs

Thursday
Eccentric less squats and deads
Squats- 80% of 3 rep max. 6x3
Deads- 80% of 3 rep max  5x3
Banded glute kicks- 3x15 (green or blue)
abs.

Reno High workouts

Hi guys,

Here is a short workout to do this week. Do this workout today and Saturday.

25 Jumping jacks
20 squat jumps
15 push ups
10 step back lunges
30 bent knee sit ups

Do three sets.

I'll see ya when I get back from New Orleans.

Coach Phipps

Thursday

Max effort squat/dead night-
Pin squats- 3-5 sets of warm ups 3-5 reps, then 85% of max for 2x3. I did 465x3, 475x3. Matt did 500x2x3.
Deads- 2-3 warm ups x3 reps, then 85%x2x3. I did 425x2x3, Coach A did 455x3, 475x3, Matt did 455x3, 455x2.

Abs- weight on the head sit ups. 25-50 reps.

This was a great night.

Tuesday

Upper back night.
Db alternate curls- 1 warm up x8, then 3x8 I did 50's
Pull ups- 35 reps
Supported Bent rows- 3x10 HIT style. I did 60's
Power lifting high pulls- 1 warm up x5 then 2x5 I did 185 for my top set.
Arrow pulls- (purple or green bands) 3x12 I did blue bands for 3x10.
Abs- Body curls 25, Abs wheel 15, V-ups 25

Monday

Raw bench work- 3-5 warm up sets x5, then 85%x5+. 1 HIT set @ 75% to failure.
Sitting behind the neck press- 1 warm up x5 then 2x5
Ball push ups (perfect push ups) + bands. Purple or green bands 3x10 reps.
Laterals- 3x10
Feet up plate sit ups- 40 reps.

Great night! It was nice having my son Matt home.

Thursday

The Guys-

Activation work- Kettlebell swings (45lbs.) 2x15
Step ups- (body wt) 2x10
Step back Lunges- 2-3 warm ups x10, then 3x10 Dan did awesome on these. I think he went 195.
Glute kicks- (green band) 3x15 on each leg.
Single leg deads- 1 warm up x10, then 3x8
Abs- 45 body curls

Coach-

Box squats with foam- warm ups x 5 reps several sets (6-7) then Inzer suit on straps down- 425x2, 455x1, 475x1, 500x1 These all felt real good.
Stiff leg deads- 1 warm up 225x5, then 295x5, 315x5
Glute kicks- (green band) 3x15 on each leg.
Eccentric-less leg presses- 3-4 warm ups x10 reps then 550x6x3 as fast as possible.
Back extensions- 3x15@40. Just wanted to move some blood around.  
  

Tuesday

Upper back night-
Db Hammer curls- 1 warm x8, then 3x10. I did 55's for the last sets x8.
Pull ups- 50 reps
Supported db bent rows- 3x10
Db shrugs-3x12
Db rear delts- 3x10
Abs- Phipps sits x20 reps, V-ups 40 reps, Denise Austins 20 reps.

Monday

Bench night-
Single arm floor press- 3-4 warm ups x5 then 2x5 AO (all out) sets of 5. I did 120's.
Alternate db Shoulder press- 1 warm up x5, then 2x5. I did 85's.
Dips- 2-3 warm ups x10, then 3x10. I added 45 lbs. on these. Adam Hill went 75's. Nice job Adam.
Laterals- 3x10
Abs.

More Eddy- here at 198.

http://www.youtube.com/watch?v=QNPXmiWCBi0&feature=related

This is a huge deadlift at 198.

Coach

Video of the best ever- Ed Coan

http://www.youtube.com/watch?v=S9L5XJta3Ag

Enjoy!

Coach

Thursday- Squats and deads

Today is the big day. Thursday night is our big night, as this is the night we bust our butts.

Activation work-
Kettlebell cleans- 2x10 (43 lbs bells)
Leg press- 2x10 (170 lbs)
90%+  box squats. Warm ups: 4-5 sets of 3, then try for 90%x3+
Rack pulls- 3-4 warm ups x3 then 85%x5+
Glute hams raises- (green band) 3x10
Body curls- 50 reps.

Tonight was brutal! I love the pain and the hard work. The gym was full for the first time in a long time on Thursday night. Usually the guys avoid Thursday night, because they know that Thursday's a butt kicker, but, not tonight.  
   

Tuesday workout

Upper back-
Db curls- 1 warm up x8 then 3x8
Banded Lat pullins- (green) 3x12
Db bent rows- 3x10
Tower High pulls- 3x10
Arrow pulls- 3x10 I did blues bands
V-ups 50 reps

Today was good at the gym. Mostly full and everyone working hard.

Video of The Grand Master- Louie Simmons

http://www.powerliftingwatch.com/node/17373

Louie is well into his fifties, and he is also the greatest powerlifting coach in history. Nice job Louie!

Coach

Power eating

Here is a good sample diet for my kids at Reno and all of you looking to put on good soild mass.

Breakfast- 3 eggs or a chicken breast, 1 cup of oatmeal, 1 piece of fruit (bananas, apple, grapes, pineapple)

Lunch- Chicken breast or meat sandwich with double meat (turkey, roast beef, or Tuna) 16 oz of milk, 1 piece of fruit.

Afternoon snack- Tuna and crackers. Make your tuna with mayo and eat one small can. Drink water, milk or juice. (apple, grape)

Dinner- Meat (steak, hamburger, turkey, chicken) green vegs. and rice after you eat your meat.. 1 glass of milk.

Snack- protein drink (monster milk is the best here) add peanut butter, ice cream and milk.   

Monday

Adam and Coach- We did competition style raw benching. 4 warm ups x 5 reps. Then Adam went 275x1, 295x1 miss, and 285x1 miss, I went 275x3, 295 x1, and 305 x1, these were all easy. I was taking it easy tonight, I never push raw bench stuff since my pec tear years ago. I should be able to go 320-325 at the invitational if I have to.
We then did a 75% HIT set to failure.
Shoulder press- 1 warm up x5 then 2x5. I went 175x5, tried 195x2, then 175x4.
Tower Laterals- 3x10
Banded over head Tri extensions- 3x15 purple
50 V-ups.

Everyone else did Banded db floor press- 3 warm ups x5, then 3x5
Push presses- 1 warm up x5 and then 2x5
Tower laterals- 3x10
Ball push ups with bands- 3x10
Phipps sits- 2x15, body ups- 25.

 

Sled work

Stretch for 15 mins. Then jog for a 1/4 mile. This is one lap around a high school track.

Sled work- Put 3 plates on the sled.
Stride pulls- take long strides and pull the sled 30 yards. Do this 5 times.
Back peddle pulls- make sure to drive off of balls of your feet. Pull 30 yards. Do 5 reps.
Sled sprints- Pull the sled as fast as you can. Pull the sled 20 yards. Do 6 reps.

Make sure to get full recovery between pulls.  

Thursday's workout

Activation work- Farmers walk with 100 lbs plates 30 yards down and back.
Kettlebell swings- 2x12

Squats- 3 warm ups x5 reps, then do 85%x5+, then 1 HIT set at 75% to failure.
Single leg deads- 3x10
Db deads- 3x8
Back extensions- 3x15
No abs tonight.

Good night tonight.

Cool video- 520 lbs. atlas stone for 4

http://www.youtube.com/watch?v=WfgjLPTv3MU

Travis is one of the best ever at stone lifting. What a stud!

Coach

Tuesday's workout

Pull ups- 40 reps
Supported DB Bent rows: 3x10
Db High Pulls (Upright rows)- 3x8-10
Banded Face pulls- (purple band double wrapped) 3x10
SUPERSET:
Barbell Curls- 1 warm up x8, then 3x10
Db Hammer curls- 3x10
Abs- 100 bent knee sit ups

It was a good night tonight with several of the guys from SS showing up. Dave and Taylor were here as well as all the regulars. It's nice having Dan back at the gym. Brandon, John and Matt are coming along real well. Maybel I'll have a complete team next year. Priase God.

Coach Phipps

Monday's workout

Bench- 5-3-1
3 warm up sets x5 reps, then 90% of raw max for 3+ reps. Then 1 set of HIT at 75% to failure. The HIT set is done with a slow 3 second descent and explode up.

DB Single Arm Shoulder press- 1 warm up x 5, then 2x5 I went 85 lbs. on my last set.
Laterals- 3x10
Arrow Pulls- 3x12
Push downs- 50 reps, Overhead Extensions- 50 reps
Abs- 25 body ups, 35 V-Ups  

We are back from the Worlds

Hi everyone,

We had a great time at the world's. Here is a recap of the trip.
I lifted on Friday. I weighed 218. I opened at 457, and missed it a half inch from the top. I took it over for my second attempt, and made that one. On my third attempt I went for the Nevada state record, which is 473, I went to 475 and missed it. Oh well! I ended up third. The two guys who beat me were the two guys I thought would win and they did. 2nd place went 479, and winner got a nice 512.

Adam was all by himself in the bench and the deadlift and he had a great meet, just missing two new pr's. Brandon benched out of his butt by doing a personal best of 396 after not being in a shirt in a long time. He ended up 2nd. Matt is the new World Champion for the deadlift in teen 220 18-19 years old. Matt broke his own state record and tied his dad with a great 562 deadlift on his second attempt, and he went for broke and and almost pulled a huge 578 on his final lift, he got it to his knees but it just wouldn't go. Matt won the best lifter award, which was the sickest sword I have ever seen. Vegas was a blast and we all had fun. We took Josh to the Hoover Dam on Sat. and walked the new bridge which is almost 1,000 ft above the Colorado river. We also had the best susi I have ever had Sunday night. We were all beat when we got home so it took me until today to post this, so I'm sorry it took so long.

George     

Monday's workout

Box squats- 3-4 warm ups x5, then 4x3 add weight until the final set is close to max. weight for 3 reps.

Bicycle hams- (purple bands) 3x30 sec.

Coach and Dan- glute press- 3x10

Bench Press- 3 warm ups x6 reps, then 2x5 ME.

Pyramid push ups- 3x10

Abs- 75 sit ups

It is a short week this week, because we'll be going to the WABDL world's on thursday. That is why I put squats and bench together.  

thursday workout

Squats- 3 warm ups x5 reps, then do a max effort triple. I went 425 for 3 reps.
Then 1 set of HIT at 350 x7 reps.
Bulgarian deads-(after lifting the bar from the floor do several reps where you lower then bar 2-3 inches below the knees and then back up to full extension.) 1 warm up x5, then an AO set x5. I did 385x7.
Glute ham raises- 3x12
High box step ups- 3x10
abs- 50 body ups
  

Tuesday workout

Upper back work-

Pull ups- 40 total reps
Db bent rows (HIT style) 2 warm ups and then all out (AO) set x10. I went up to 85's on these.
Note- HIT stands for High Intensity Training. It was first developed by Mike Mentzer in the late 70's, but Dorian Yates took it to new heights, and the great Ed Coan uses it in his training. The point is to warm up with 1 or 2 sets and then go all out to failure on 1 or sometimes 2 sets, then move on to the next exercise. Also the negitive part of the exercise is stressed. This is tough stuff when done correctly. Watch the Dorian Yates video's if you have any questions.
High Pulls- (close grip) 1 warm up x10, then 1 AO set. I went 135 on these and they were real tough. I normally would use 185 on these.
Arrow Pulls- 3x10-15 I used green and mini.
Sitting alternate db curls- 1 warm up x8, then 1 AO set x10. I went 40's for 12 on these. I should have gone heavier, but it been along time since I did this style of training.
Concentration curls- 1 AO set. I went 30's on these for 10 reps. I should have gone heavier.
Abs- V-ups 30, Denise Austins 20, Abs cruches 25.

One more thing no more then 1 min rest between sets.
   

Monday's workout

Bench- 2-3 warm ups x5 reps, then 2x6. The fnal two sets should be hard, with the final set being the best you can do for 6 reps. Don't leave anything here, in fact if you miss the sixth rep you doing good.
Adam and I did some shirt work for 2 sets at the top. Adam went 365x2, 405x1, 425x1, I went 425x2

Db shoulder press- 1 warm up x5 reps then 2x5. Again these should be the best you can do here. I used 85's here.

Laterals- 3x10-12

Banded feet up push ups- (use purple or green bands and place your feet on a bench or chair ) Keep the elbows in and do 3x10-12 Make sure to lock out every rep.

Abs- 15 abs wheel, 30 bent knee sit ups, 20 Denise Austins.

Note- Coach A was back in the gym today, which was great.        

The Phipps Invitational- update

I am hoping to do the contest Sat. Jan. 15 at the Reno High weight room. There will $500 in cash prizes. The open 3 lift meet winner will walk away with $300, top bencher will take home $100, and the top teen will pocket $100. The entry fee is $15. I will post the exact time of the meet and what formula we will be using as we geet closer. Train hard and I see ya soon.

Coach  

Thursday's workout

Speed squats- 50%+green bands single choked. Warm ups 2x5, added weight each set. Then did 5x3. These were done on a box at parallel. My speed sucked. Adam was not to bad and Shoey looked good.

Powerlift good mornings- These are done with a squat stance and knees slightly bent, keep the back arched and tight and belly out against the belt. Stop on the pins, which are set just above parallel. 2 warm ups x5 then 1 heavy set of 5. I went 315 on these. I have done more, but this was it for tonight.

Butt busters- these are new. I use the verticle leg press machine for these and they kill the glutes. 3x10

Banded leg curls- 3x12

Body curls- 40 reps.  

Great video workouts

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/dorian_yates_2010?pageNo=0#4159578

This is the great Dorain Yates training guys. This type of training is call HIT. (high intensity training) Great stuff.

Coach 

Tuesday workout

This was a catch up day for me. No Adam as he was sick. No wonder he sucked yesterday. LOL!
I did the following-
Floor bench- warmed up and went 285x1, (easy) 305x1 (easy), 315 nice solid lift. I was happy with this after going heavy in shirts yesterday. I dropped down to 80% (255) and did 6 reps.
Shoulder Press- 1 warm up at 145x5, then 175x5, 195x4, I could have gotten 205 for 3-4 today, but I decided not to push it.
Laterals-3x10
Overhead Banded Extensions- (Purple) 4x15
Abs- Knee ins x35, Bent knee sit ups x50 reps.

Everyone else
Pull ups- 40 reps
Supported bent rows- 3x10
Arrow pulls- 3x10 (purple bands)
Db alternate curls- 1 warm up x10 then 3x10
Preacher curls- 3x10
Same abs as above.   

Monday's workout

Today was heavy shirt work for Adam and me.
This will be our last real heavy shirt day before the contest. We did our normal warm ups and then Adam went (Fury 48) 365x1, 385x1 miss- this was not a good sign. Jacked the shirt and went to 405 miss, oh no! Changed shirts. (Rage X 48) 435x1, no way! 415 no go! Adam was not himself tonight.
I went 405 to 2 boards easy. 425 1 board x1, 455 to 1/2 board miss groved, but got it. 475 miss, I let this one roll forward at the bottom and that was all she wrote. Not a great day for either on us.

Everyone else:
Floor bench- warm ups 3x5, then 3 sets trying for a 3 rep max.
Push press- 1 warm up x5, then 2 x3 try to get as much weight as you can.
Laterals- 3x10
Push up extensions- 3x10-12
Abs- ab wheel x15, V-ups x30, Bent knee sit ups x50 reps.

Thursday's workout

Heavy deads and squats today.

Sqauts- 135x5, 225x5, 315x3, 365x3, 405x3 (Adam only got a single today, he was off today), Adam did 315x5, I did 365x5. I was not feeling it this week. Been too long since we squated heavy and it showed.

Rack pulls (bar set three inches off the ground) 225x5, 315x5, 365x3, 405x3 (Adam missed the last one) I went to 475, but it was too much today. I dropped down to 425x3.

Abs- Body hip ups: This is a new one. Legs out straight then brought up and back like a body curl but stopped and then raised into a hip up. These are done slow and controlled. 25 reps, 35 bar twists.   

Tuesday's workout

This was a upper back & bicep work out.

Pull ups- 30 reps
Tower single arm bent rows- 3x15
High pulls (upright rows)- 3x10
Arrow Pulls- 3x10
SUPERSET- Do 3 sets of each.
Hammer curls- 10 reps
Alternate curls- 10 reps 
Abs- Body curls-20 reps, Incline Denise Austins 20 reps.

Phipps Invitational

Hi everyone,

I am planning a Phipps Invitational powerlifting meet for the second weekend in January.

The rules are squat briefs, knee wraps, wrist wraps, and belts only. No bench shirts or squat suits. All squats are to parallel. All benches are done raw and with a pause. This will be a three lift meet, but if you want to do bench only that will be ok. Everyone competing will put $15 in a pot and the best lifter on forumla will win a gift certificate. All money left over will be used for pizza and beer afterwards.

Bob and Tammy Lopes, as well as my daughter Karina will be the judges. I have invited Big Chad Aichs, Ethan, Scott and Larry who train with Chad and the guys who train with me at the house. My son Matt will be trying to take down his dad, and I am inviting all of you if you would like to come. It will be at the weight room at Reno High and closed to outsiders. It should be alot of fun.

George

Monday

Hi Guys,

Sorry about taking so long to post. I went to S.F to see my wife last wed and didn't get back until friday evening, and then I was real busy. Anyway here is tonights work out.

Light Week
Monday- Wide grip banded push ups- these were done with push up handles and very wide. 2 warm ups with reg push ups 2x10, then 3x12 +purple bands.

Flyes- 3x10 I went up to 60's on these.

40 rep shoulder press with db's- I went 40's, Adam did 30's and 25's.

100 reps tri push downs.

50 rep over head tri extensions with purple bands.

100 Bent knee sit ups.

Monday's workout

ME bench- Adam and I went in shirts tonight. One month out from the world's.

Raw warm ups- then put on the shirts. Adam did a real nice 425 opener in his Titian Fury. I went 455 in my 46 Rage X, which went up real nice. WE put Adam in my Rage X 48 and he missed 475, but came back to smoke 455. I went 475 and could'nt quite touch one board but made the weight. I was playing around with shirt sets and I think I have it figured out, but we'll see.

Raw work- Adam 245x6, 225x5, George 260x5, 235x5 this was 82.5% for both of us. Next heavy we'll be at 85%.

Everyone else worked hard, and finish the workout,which Adam and I will finish tomorrow.

Abs- 40 Denise Austins, and then 60 bent knee situps.   

Donnie Thompson squatting huge.

http://www.powerliftingwatch.com/node/16832

Donnie Thompson currently has the biggest total ever at over 2900. He is working to move that even higher.

Coach

More on diet to get lean and mean

Here is some more info from what I have learned from Franco.

Eat fish- If the goal is getting lean fish is the best way to do that. Tuna, sole, red snapper, trout, salmon, and halibut are the best choices. Most of these can be purchased fresh and fairly cheap. If your goal is gaining mass eat beef and lots of it.

Eat green vegs- Broccli, green beans, peas, celery, ice burg lettuce.

Eat fresh fruit- pineapple, apples, plums, cherries, grapes, bananas, blueberries, rasberries. They must be fresh!

Drink 8-10 glasses of water, but not too much with your meal, as you will dilute your stomach acid and hinder digestion.

Drink wine or beer with your meals. Red wine is better, but white is ok. Beer is good for you just don't have more than one with your meal. I drink Samuel Adams lite, which only has 9 grams of carbs and tastes great.

Avoid- wheat produces of all kinds. Avoid corn as well. Rice is ok if your trying to gain weight.

Limit protein drinks because they are "dead protein". The reason Franco describes them as dead protein is because they are not flesh. Because they are not flesh they don't digest the same as flesh. The body can tell the difference.

I hope you'll add to your wisdom as I have and begin to apply these things into your diet.

Coach      

More on nurtrition from Franco

Here is a sample diet that Franco writes about in his book the "Complete Book of Bodybuilding".

Breakfast- 3 eggs, (over medium) plain yogurt with fruit. The fruit and yogurt are eaten after the eggs.

Lunch- Large serving of fish, salad (the salad is eaten after the fish), 1 beer or glass of wine.

Snack before training- 1-2 pieces of fruit. Franco likes fresh pineapple.

Dinner- Same as lunch. Like lunch you can sub chicken, or beef for the fish.

Snack- proten drink or you can sub cheese, tuna, or lunch meat. No carbs before bed. This meal is small.  

Zydrunas Savickas is the World's strongest man again!

http://en.wikipedia.org/wiki/2010_World%27s_Strongest_Man

The big Z beat Brian Shaw of the US in a very close final. The contest will be on TV some time in Dec. I will keep you posted for TV times. Poundstone must of had a very bad day.

The big Z is amazing!

Coach 

More Franco

http://www.youtube.com/watch?v=ovLPeQvuBGk&feature=related

The above link is a tribute to Franco, and it is great. In the 70's and 80's Franco Columbo was one of the strongest men alive, and at just over 200 lbs he was one of the strongest men at that weight ever.

Enjoy,
Coach

Thursday workout

Leg Press- (vert. machine) 3 warm ups x 10, then 3x12 we went up to 640 lbs.  on these.
Step ups- 2x10 We used 30's on these. I almost forgot how I hate step ups.
Single leg stiffs- (use a db in each hnad for these.) 3x10 on each leg we used 50's.
Calf raises- 3x12
Db holds with the big 2" handle db. 3x15 sec. Old guy and I went up to 125 in each hand.
Ab- Rocky style bent knee sit ups- 50 reps, Tower ab pulls- 50 reps.  

Things I learned from Franco Columbo

Hi guys,

I wanted to share with you guys some of the things I have learned recently. As many of you know I have been digging through a lot of infomation to find some answers about diet and health. What I have found is some very cool stuff about blood type eating, and some great information from Franco Columbo, who has a PHD in nutrition. At one time Franco Columbo was one of the strongest men in the world. Franco also won the Mr. Olympia contest in 1976 and again in 1981.

Here are some principles I learned from Franco.

Always eat protein first in your meals, which means no bread or salad at the begining. The reason is the body releases different enzymes for carbs and proteins, the enzyme for carbs will not break down protein, therefore eating salad and bread before you eat meat or fish means that your body will not break down the protein in the meat or fish properly and you will crap out most of the protein.
Don't mix proteins in the same meal. Fish with fish, dairy with dairy, beef with beef, and chicken with chicken. No surf and turf.

Green vegs can be eaten with protein, but never before.
Carbs must be eaten alone or after protein.
Add HC1 tablets (hydrochloric acid) after a heavy protein meal. This aids in digestion. Never take with fruit as the fruit acids will hinder the HC1 acid.
The only fruits that can be eaten with protein are: pineapple, apples, and grapes.
Eat fruit carbs one hour before training.
Limit protein drinks to one a day. Protein powder is dead protein, therefore it will digest differently then flesh. This means it is not as good as real live protein. (flesh)
Drink small amounts of water with meals as the water can dilute the acid in your stomach. Beer or wine can be drank during lunch or dinner.
Eat several small meals every 2-3 hours.

Best protein sources:
Whole eggs- the body absorbes 88% of the protien.
Fish- 78% absorbed
Dairy- 76% absorbed
Beef and Chicken- 68% absorbed

Keep this in mind as you figure out how much protein you need a day.

I will have more tomorrow.

Coach

  
  
 
 
  

Tuesday's workout

Barbell high pulls (Upright rows) Close grip- 3x10
Rotary Pulls- 3x15
Straight bar curls- 1 warm up x8, then 4x8
Preacher Curls (tower) 3x10
Reverse wrist curls- 3x15
Wrist cursl- 3x15
Ab wheel- 20 reps, Denise Austins- 20, V-ups 60. All done without a break.

The great Kaz-one of the best ever.

http://www.youtube.com/watch?v=gCm0uCTZMVE&feature=related

Enjoy!

George

Big Chad very close at WR 1220 squat

http://www.ironscene.com/videos/1000_chad_aichs_1220_squat_(miss)_-_ipa_cincy_pro-am_2007

The Big man was almost there.

George

Monday's workout- light week

SUPERSET
Banded lat pullins: (Green bands) 2 warm ups x8, then 3x12
Straight arm lat pull downs: 3x15

SUPERSET
Incline Db bench: 2 warm ups x8, then 3x10 I went up to 85's on these.
Flyes: 1 warm up x8, then 3x10. I went up to 60's on these and back down to 50's on the last set. I felt my left pec tighten up on me.

Sitting 40 rep DB shoulder press: These are done to help recovery, and have been a real blessing. I went 40's on these.

SUPERSET
Laterals: 3x10
Bent over Laterals: 3x10

Close grip pyramid push ups: 10 on the floor, 10 on the bench, 10 on the floor. I used mini bands the first set.

Abs. 100 Bent Knee sit ups  

More Andy Bolton from last weekend

http://www.powerliftingwatch.com/node/16770

Enjoy.

George

Thursday's workout

ME Squats and Rack pulls

Box Squats (box at parellel) Warms- 135x5, 225x3, 275x3, 315x3, 405x1, 455x1, Adam went to 475 which is a big pr for him. Nice job Adam. These were done raw without suits, but with wraps.

Rack Pulls (pins set 3 inch below the knee) 225x3, 315x3, 405x1, 455x1, Adam missed 475, and I went to 495 and pulled it.

Banded leg curls (purple on each leg) 3x15
Hammer curls: 3x10 I went up to 55's on these.
Body curls: 50 reps.

The baddest man on the planet

http://www.youtube.com/watch?v=vRvsd4ztBVE

Poundstone beat the big Z head up, and no one has done that to him before at the Aronold. Did you see Sly Stalone at the end?

George 

Tue. workout

Adam and Coach
Single arm shoulder press: 1 warm up 55x5, 85x2x5
Db High Pull (upright rows) 3x10 (I went 75's on these)
Laterals: 3x10 Top set I used 35's
Pull ups: 35 reps.  

Monday's workout

ME Bench-
Warm ups: 135x2x8, 185x5, 225x5, 275x3, shirts on. Rage 46 Set up high on the chest and shoulders pulled back. 365x3, 405x1, 435x1 (2 boards), 455x1 (1 board full second pause) I was pretty happy with this because I have had problems getting this shirt to touch. Adam missed 455, but made 435.

Raw work-
Db floor bench: 85's x5, 105x5, 115x5, 125x1 (I was done. Adam and Dale got 3 reps with 115.)

Everyone else did reg. bench.
Db Single Arm Shoulder press: 3x5
Laterals: 3x10
Single arm Db Bent Rows: 3x10
Pull ups: 40 reps
75 Bent Knee sit ups, 30 Denise Austins

Funny note from Mon. night- Adam hasn't washed his bench shirt for over a month and then he put in a plastic bag after the last workout. WOW! He smelled like a homeless guys butt. He was so bad no one would spot him or adjust his shirt. We opened all the doors and even sprayed fabreez all over him, but it didn't help. He is the filthy frier for sure.  
   

Total Gym workouts for Karina and Anth

Pullover/angels: Do one pullover and then an angel, this is one rep. Do 3x12
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.

Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.   

Thursday workout

Vert. Leg press: 4x12 I went up to 565 on these.
Stiff leg deads: 3x8 I went up to 295 on these.
Shrugs: 100lbs. plates for 3x15
Abs: 50 v-ups, 30 Total gym twists on each side: 30 reps 

Tuesday work out

Pull ups: 35 reps total
Arrow Pulls: (green bands+mini) 3x12
Supported rear delts: 3x10
Tower Alternate curls: 3x15
Abs: Abs wheel 2x15, V-ups 2x40

Monday's workout

Light recovery week:

Incline Db bench: 1 light warm up and then 2x10. I went 75's +purple band.
Db flyes: 1 light warm up setx 10, and then 2x10. I went 60's on these.
laterals: 2x15
40 rep Db shoulder press: I went 35's on these, but I should have gone 40's. You want to do 40 reps in a row for shoulder recovery. These work real well at getting blood to the muscles which helps with muscle recovery.
100 rep tri push downs. These are done by doing as many reps as possible each set. 15-20 is the range that you want for these, with short rest between sets.
Abs- 20 Body curls, 70 Bent Knee sit ups.

The biggest deadlift ever

http://www.ironscene.com/videos/2704_andy_bolton_1008_world_record_deadlift

Andy Bolton is a beast. Pulling over a grand is insane. 

Pastor 

Kellum benching big raw

http://www.ironscene.com/videos/902_jesse_kellum_530@211_raw_bench_press_training

Jesse is the man in gear and out of gear.

Coach

Last Thursday's work out

Deads- warm ups 2x5, 2x3 then one heavy single. Work sets- 2x5. I went 435x4, and 405 x5

Front Squats- 2 warm ups x3, then 4x3 Adam and I went up to 265 x3.

Banded Lopes hams (glute ham raises) Green band for the first two sets x15, then purple mini x 1x10

Abs- Bent knee sit ups 2x50, Total ab twists 2x25 on each side.    

More video of Jesse Kellum

http://www.powerliftingwatch.com/node/16601

Here is some more footage of Jesse. Enjoy.

Coach

Jesse Kellum squating huge

http://www.powerliftingwatch.com/node/16516

Jesse is a beast.

Ryan Kennelly benching raw

http://www.powerliftingwatch.com/node/16568 

Above is the link to watch Ryan's raw bench. Ryan is hoping to break Mendleson's raw record of 713.

The blood type diet

Hi everyone,

I started eating for my blood type a few weeks ago and I feel great. I am blood type O, which is the most common blood type. How I came to this is research that I have been doing on paleolithic/neolithic man, and how they ate. The science shows that we have not changed much in the last 10,000-20,000 years. We were not created to eat grains, and believe it or not most european peoples are alergic to wheat and oats, which makes up a great deal of the American diet. I am mostly German in decent. Phipps is English and Johnson (my mom's maidian name) is Scandinavia. Great Britian was over run by the Anglo Saxons, who were Germans, the Angelo Saxon's killed off most of the native Britians, those they didn't kill were assimilated into them. Thus there are no genetic Britians remaining. That makes me a German.

Here is the type of food that is best for O positive people. I still eat dairy as it is impossible for me to get enough protein if I cut out dairy. Since I am German and Germans basically invited dairy I can get a way with it.

 http://www.sagastevin.com/HealthyLivin/BloodTypeO.html

I would encourage all of you to know your blood type and then find out which foods suit you best, you'll be surprized how good you'll feel.

Coach Phipps

Tuesday's workout

Pull ups: Do 35 total reps
Barbell Shrugs: Do 3x12-15 Adam and I went 275 on these.
Arrow Pulls: 3x10-12 I went Green and purple on these, if you don't have bands you can use a cable machine and do the same thing. Make sure to keep the elbow up on these.
Supported (Incline Bench set at 45 degrees) rear delts: 3x10-12. I went up to 55's on these.
Ez Bar curls: 3x8-12 reps. make sure to do a warm up before the work sets.
Abs- Abs wheel 2x15, V-ups 2x40. Do the abs wheel and then the v-ups and repeat.

Monday Max effort Bench

We started with Raw floor bench:
Warms up x 5reps and then we went for some heavy singles.
Adam did a new PR hitting 295. I went 315 and missed at 325. Shoey got 205, but missed 215 twice.

Next we put on the new shirts and did some break in work. Both shirts are new furies. We worked up to 455 off 1 board.

Db single arm shoulder press: 2x5 Adam did 75's, and I went up to 85's.

Ball Perfect push ups with purple bands: 3x10-12

Abs- Bent Knee sit ups: 2x50, 1 set of bar twists x 50.    

Thursday's workout

Superset:
Front Squats- 2 warm ups x5, then 3x5
Vertical Leg Press- 4x10

Glute Raises- 2x10
Stiff leg deads- 3x8 We worked up to 285 on these.
Calf Raises- (Single leg Db) 3x12
Abs: Body curls 20, Incline Denise Austins 15 Do 2 sets.

This finishes our light recovery week, next week will be Max Effort with heavy singles and triples. This light week is about letting the central nervous system to reboot, while we still work on muscles and tendons. Therefore, more reps and sets with shorter rests. This is a lot more like a bodybuilding workout then powerlifting, but it serves our needs the best. I have found that I don't overtrain as often following this type of program.

Stay strong,
Coach

Brandon

Did you get your plane tickets for Vegas? You can stay with us, but we have to get you there.

Coach

Big B is hijacking the forum for a day!

*****WARNING WARNING*****BIG B POST*****

Howdy all, this is Big B, hijacking the Phipps forum for a day to give you guys a quick update on my life.  If you care.  If you really don't care and prefer that I never execute hijacking powers again, just say so in the notes and I'll refrain from future hijackery.

Sorry I'm only now commenting George.  I have an excuse.  There were . . . extenuating circumstances this weekend.  To whit:  I was going down the river with some companions and was struck in my right eye.  Again.  With an oar.  Which rendered me incapable of seeing for a few days.  Again.  I'm beginning to notice that my life is taking on a pattern.  Did somebody paint an invisible target on my eyes or something?

Anyways, self-indulgent complaining aside, I'm back!  As for the cook-off, George, you know me:  I'm always there if there's food involved!

Now to the work outs.  I've only just had the free time to do Monday's workout, and I've gotta say, it was a doozie.  My arms are jelly as I'm typing right here.  And I didn't even do the Lat Cable Pulls!  . . . of course, I have no idea what those are, but ya know, I still slacked.  With any luck I'll have a HW break tomorrow as well so I can get in Tuesday's workout.  No promises though.  Law school is as law school does.

On a totally random and completely unrelated note, I had a dream last night that you, me, and Jimmy were watching the Exorcist, as enacted by possessed muppets.  I would like to state categorically that I have no working relationship with my subconscious.

Anywho, Miss y'all, and I wish you guys the best!  As always!

P.S. Thanks again for keeping up this blog George, you're the best.

Sprint Training

Do some light work to make sure that you're warm, like run a lap or two at a slow and easy pace. Also do active stretching.

Set 1- 30 yards @50% x3, 40 yards @ 75%x2
Set 2- 15 yards @ 100% x4. Make sure to catch your breath before starting the next rep. We want maxium speed here, and we want the body to learn to recover from Max effort.
Set 3- 30 yards @ 100% x 4 Make sure to catch you breath before the next rep.
Set 4- 40 yards @ 100% x2       "                         "                                   ".
Run a cool down lap.

If possible time every rep, so that you'll have something to gauge your progress against. Do this work out 2-3 times a week for the first two weeks, then we'll up the work load.   

Tuesday's workout

Shoulder recovery work-
Rotary cable pulls- (these work on the rotary cuff) 3x12
Arrow Pulls- 3x15 (I use green + mini's on these)
Db Laterals- 3x10
High Pulls- (upright rows) 3x10 I worked up to 150 on these.
EZ bar curls- 1 warm up x8, then 3x10
Reverse grip curls- (these work the forearms) Keep the elbows close to the body and return the weight in a slow controlled motion. (Negative) 3x10 I went up to 55lbs. on these. These help keep my forearm tendons healthy.
Wrsit curls- 2 sets of doubles
Abs Bent Knee sit ups- 75 reps.  

Monday's workout

This week is more about recovery and muscle building.

Incline Db bench- 1 warm up x8, then 3x10. I went 75's + orange bands.
Db Alternate Press- 3x8
TG Crucifixes pulls- 3x15
Tri close grip push ups- 3x15
Tri push downs- 50 reps.
Lat cable pulls- (single hand) 3x15
Banded Lat pull ins- 3x15 (green)
Body Curls- 25

 

To everyone

Hi to all,

I would really like to hear back from you guys, so I know how you're doing. Just post in the comments section and I'll read them and get back to you. The more feedback the better. The same goes for anyone with questions, please post them in the comments section and I'll reply. I hope everyone is doing good and getting strong.

It was great seeing Big B last weekend at the rib cook off. I think we should do our own cook off next year. What do you guys think?

We are training for the up coming WABDL world's, which is the third week of Nov. in Las Vegas, it should be great. I am hoping to break the current Nevada Bench record for 47-53 masters men 220's. The record is 473. If I can put it together I should be able to take that record, but you never know. I am also shooting for top three, which would be great.

George   

Thursday's workout

Deads- warm ups 135x5, 225x5, 315x3, 365x3, Dale and Adam did 385x5, then 365x5. I went up to 385x3, 420x5, 405x5.

Box Squats- warm ups 225x5, 315x3, Dale did 3 sets with 315, 365x3, 405x2x3, 425x3 Adam hung right in there with me on these. After deads Box Squats are tough.

DB Single Leg Stiffs- 3x10, we went up to 60's on these.

DB High Pulls- 3x8 I went up to 75's on these.

No Abs.

Tuesday

ME Bench Day: Adam and George Raw warm ups- 135x5, 185x5, 225x5, 275x3, Rage X 48 335x3, 365x1 2boards, 405x1 1 board, 425x1 1 board (this was super easy) Full 1-2 second pause.) Adam missed 455x1 He wasin a Karin's 48.

Adam did some break in on his new shirt.
Db bench: 105x5, 125x3, 135x1, 125x1
Shoey- worked up to 245 but missed both attempts.

Dale did 245x5

Shoulder press- 2x5 Heavy sets. Pin press- Adam and George.  Adam 155x2x5, George 175x5, 180x5

SUPERSET:
Perfect push ups: (feet up on a bench) Mini bands: 3x10
Tower tri extensions: 3x15

Abs- 50 Bent Knee sit ups, 30 V-ups

Thursday workout

Incline Flyes- 3x10 I went up to 60's on these. Not too heavy just doing some work.
Barbell High Pulls- 3x10, I only did 2 sets, because my bicep tendons have been hurting.
Supported Rear Delts- 3x10 I did 50's on these.
Straight Bar bicep curls- 3x10
Tower cable curls- 3x10
SUPERSET
Wrist curls- 3x15
Reverse wrist curls: 3x15
Abs- Body curls 20, Ab wheel 15, Denise Austins 20

This was a good workout, Dale and Adam both did some good work. This finishes my light week. Next week big weight and hard work.   

Anthony's workout

Anth, I want you to add these exercises to the ones I already give you.

Flyes- Face away from the incline, which means that the cables will be behind you. Try placing the bench half way up. Now from a crucifix position, sitting up right pull the two handles together, as you pull them together bend your elbows slightly. Do 3x12

Laying Tri extensions- At the same setting lay down on the machine with the handles over your head, bend your elbows so that the handles are right over your forehead, now without pushing your elbows out press straight up. The handles should end up over your eyes when your arms are fully extended. Do 3x12

Sitting Bicep Curls- Sitting up facing the handles take the handles in each hand with your arms extended palms up. Now, without pulling your elbows back curl the handles to your chin. Do 3x10

Have fun,

Pastor

Tuesday's workout

Belt Squats- 2 warm ups x8, then 3x10. Adam and I both went over 300. We finished with 325x10
Matt had some problems with balance on these and we had some close moments, but past mishaps have taught us that anything can happen when doing these.

Bicycle Hams: (purple bands) 3x30 sec.

Body builder style Good mornings- 3x8, I went 185, 205, 225 on these. Adam stayed right with me on these.

Abs- 50 V-Ups

 

Thursday's workout

SUPERSET
Banded feet up perfect pushups: (Purple bands) 3x15
Banded Tri Extensions- (Purple) 3x12

SUPERSET
Pull ups:35 reps
Laterals: 3x12 I did 25, 30, 35 db's

SUPERSET
Arrow pulls: 3x15 Green bands
Lopes Hams (green bands) 3x15

SUPERSET
Shrugs: (100lb db's) 3x15
Hammer curls: 3x10 I did 45, 50, 55 db's

AB Wheels 2x10, Body Curls 2x15

It was just Adam and I today. We worked hard and were done in just over an hour. Most of this work out was to make up for things we couldn't do due to shirt work and heavy deads.

Tuesday workout

Dale/Adam/George
Deads- warm ups 135x5, 225x5, 315x3, 405x1, Adam did 405x3, Dale did 405 x1, I went to 475 and miss grooved it but finished it. Ugly! I when went 405 by 2x5. These went real well I was trying a different foot placement and the last two sets felt good.

Box squats- warm ups: 135x5, 225x5, 315x3, 375x3, 405x3. Adam did 405x3, I went to 455 and did a single, I was spent from deads.

Laying banded leg curls- (purple) 3x15

Db shrugs- 100lbs. plates 3x15

No abs.

Monday's workout

ME bench day- Adam and I are still doing shirt work- raw warm ups: 135x5, 185x5, 225x5, 275x3 put on shirts. Adam- Karin's 48, Me- Titan Katana 46. 365 Me 3 boards x2, Adam the same. 405x1 2 boards, Adam went 405 and almost touched. 435x1 1 inch form touching 1 boards, easy. Adam 405 to chest, nice lift. 455x1 almost touched 1 board 3/4 inch from touching, Adam 425 to the chest-good lift. 475 to 1 board touched but lost it at the bottom, Adam 455 miss. 475 to 1 board missed, I couldn't quite touch and was slow out of the bottom.

Everyone else did raw warm ups x5, then 85%x5+ reps for 2 sets on bench.

Raw Floor Bench: 90%x3+ Adam did 250x1x4,1x3. I did 285x2x3.

Everyone- One arm DB shoulder press: 1 warm up x5, then 2x6. I did 60 for warm up, and then
75lbs.x 6, 85lbs.x6. Adam did 60 x5, 65x2x6.

Dale, Aaron and Andrew did Laterals: 3x12

Abs- Weighted straight leg situps: 50 reps.

It waas nice having Andrew back in the gym. We missed Coach tonight.

George



  

Tuesday workout

Dan- Squats: 85%x2x5+ (405) Dan got 6 on these which is good.
Adam, Dale, George- Leg presses: 675x3x10

Everyone- Banded leg curls: (green bands) 3x15
Db High Pulls: 3x10 I did 75"s. These are pretty easy, but this is my light week.
Abs- Ab wheel 15, Body curls 20

Tonight was good, we started off slow but things went good once we got going. No Matt or Aaron tonight.

George
 

This weekends competition

This weekend was a blast. I am so proud of Adam, Brandon, Aaron, and Matt. Jody Woods ran a great meet as always and all of the people who helped out were great as well. Matt (Shoey) took all of the Nevada records for 18-19 @165. The old records were held by Mitch who was one of my lifters a few years ago, so it was nice to have one of my current lifters break the records of one of my old lifters. Aaron lifted real well for his first meet and had his hands full with a good lifter from Fallon. Aaron set PR's in both the bench and the deadlift. I think Aaron will be right there for the title in Nov. Brandon, Mr. Bench only, broke the Nevada state record in the bench press for teen 18-19 @198. Brandon also broke his own PR in the bench. Brandon has a bright future in powerlifting if we can keep him training. Adam was a beast at this contest. Adam set state records in both the bench and the deadlift. Adam benched 468@259. Adam's bench was good for the outstanding teen bencher award. This was the biggest bench Adam has ever done, and he also gave 480 a great ride, and was very close to locking that out as well.

Now for the road trip and the other stuff that always happens on powerlifting trips. First is the story about what a sissy Brandon was about cutting two pounds. He whined as soon as we left the house about how hungry he was. He even brought along a zip-lock baggy with cold bacon inside, all the way down he kept telling us how great his bacon was going to be. I made the joke that he should get a room with his bacon. We ended up taking a wrong turn, which turned out to be a blessing because Brandon may not have made weight if we hadn't taken a wrong turn. The extra 30 mins or so might have helped with the last pound coming off. We went to Brookfields for dinner, which has great food, and of course everyone pigged out.

Adam and Brandon wrestled for the bed and Brandon lost, big surprise there. Aaron, Brandon and Shoey slept on the floor. Big B showed up at the end of the bench press and hung out for the rest of the meet. It was great seeing him. We all went to Brookfields for dinner afterwards and had a great time. Brookfields has colossal brownes and they are awesome. We had three of them. They are so big two-three people and can eat off of one. Brandon ordered a bacon browne, which was super weird, but this is Brandon were talking about. He loved it.

All in all it was a great trip and I can't wait for the World's in Las Vegas, as it should be a great time with all of these guys.                 

Thursday night

Old Guy, Dan and Me- Louie Tri's: 1 warm up x10, then 3x10. I went 45's x10, 55x10, 60x10.
Pull ups: 35 total reps.
Arrow Pulls: 3x12 I finished with green and purple.
Belt squats: 1 warm up x10, then 3x10. The last set Dan and went 285lbs.
100 rep tri push downs
75 knees to chest on soloflex.

Great night tonight. Brandon did an opener of 365 in the bench so that I would knew where to start him this weekend. Dan, Dale and myself worked real well together. Funny moment of the night was Dan's as he went butt over tea kettle on the belt squats. It showed us that we need a back spot. LOL! We had our usual banter, this one was about weather or not NHL hockey was better then Ice Skating. LOL! I finally figured out how to use the Belt Squat and it does just what I wanted it to do. It works the butt and quads real well. Nice addition to the gym.

George

Tuesday workout

ME reverse band rack pulls. (purple) Pins set three inches below the knees. Warm up 2sets of 5, then two sets of 3. then singles. My top pull 585.
Coach A pulled a nice 605, the Old Guy pulled 565.

Belt squats- I ordered a belt squat belt from Ironmind and I wanted to test it out. I spent a lot of time screwing around with this thing. We were using a EZ curl bar as this was what some of the people suggested to use. This thing was very strange and real tough. You have to squat straight down in order to control the bar, and 150 lbs was tough to squat for 10 reps. Next time I'll use a short pin on a cable bar set up. This should be a lot better set up.
Now, some funny stories about today. This set up is so tough to get into with a carbiner on the back and the front. Every time I went the guys got a great view of my butt crack, which I know was something they'll want to forget. Dale had the moment of the day when the weights fall off of the front side and the bar came flying up into his groin, the bar stopped just short of smashing his nuts and I busted up laughing.
Coach A has the worst gas ever!

Bicycle hams with purple bands for 30 seconds. 3sets.

No abs today.      

work out for anth and M

This is for my son in the faith Anthony and his wife M.

Total gym-
Pull over- 3sets of 15 reps. Try these with the arms straight and pull over to your knees, if it this is too hard you can bend the arms to start.

Crucifix's- Sit up straight facing the top of the machine and pull back with back your hand facing backward, keep your arms straight. (don't bend the elbows) Do 3x10.

Side twists- sit side ways and pull the cables cross your body as you twist downward. Keep your shoulders square as you twist. 3x15 on each side.

Lat pull ins- sit facing the top of the machine with your arms extended then pull the cables to your stomach and pull your shoulder blades together. 3x15

Denise Austins- 3x10

Have fun,

George 

Monday's workout

This Monday was a ME bench day. This means heavy shirt work and heavy raw work after shirts.
Raw warm ups, then put on Rage X 46 single ply. 385x2 half way down, 435x1 off 2 boards, 475 off 1 board (easy) 500x1 off 1 board, 520 miss. I missed the groove on this one.
Raw work- Banded Db floor press- 105's +green x1 could'nt lock out, this was tough. 105's+ purple band x3, 105's x10.
Standing shoulder press- 135x5, 185x2x5.
Abs. Body Curls (inclined) 20 reps, V-ups 30 reps.

Old guy (Dale) did well tonight. He missed 275 on bench, but his other benches looked good.
DB floor press- 50's+ green bands 2x5
Standing Shoulder Press- 135x2x5
Same abs.
Dale is my lift off man and he does a great job at it. Anyone who has ever benched heavy in a shirt knows how important a good lift off man is.

Dan- (coach A) Floor bench- warm ups and then did 275 x3 which is a pr for coach.
Standing shoulder press- 3x5
Laterals- 3x12
100 rep tri push downs (tower)
Abs- 30 Body curls, 30 V-ups

Everyone else had the night off due to a WABDL meet coming up this weekend.  

    

Things I've learned from powerlifting

Hi everyone,

Since I've been doing this for so many years I thought I would share some of the wisdom I've gathered over the years. First, if you have the opportunity to train with one of the top lifters or coaches- do it. I learned the hard way. When I first started lifting weights I was 12 years old, and I bought a set of old small hole cast iron weights at a garage sell, and a bench from Sears. I ordered a Weider manual from a Hotrod magizine and I was off on my iron journey. After high school I started training at a local gym in Sparks,NV called Muscle Bound. Muscle Bound was a great place to train, lots of iron and many hard core bodybuilders and powerlifters. In fact, this was the first time I got to see what powerlifting was. The year was 1981. All I knew to this point was bodybuilding, but I saw small guys moving more weight then the big guys and I was intrigued as to why. It was about this tiime I saw a magizine with Bill Kazmere, and I thought wow this guy is big, but man is he strong. This started the quest for strength for me. But, it wasn't entil 1985 that I would really begin to know how to train. I started watching the guys who powerlifted at MB and following what they were doing. My form sucked and I was hurt a lot, but hey I was moving more weight then before and that was the goal. I started doing the progressive periodization training that everyone else was doing and saw some big gains at first, but then problems with over training begin to happen, and I had no clue. I didn't realize that more work made things worst, so the harder I worked the more over trained I became and soon I was injuried. I continued this craziness for several years unitl my kids were born and I took 5 years off. When I started again I was armed with the Powerlifting USA magizine and lots of new info, which helped but most of the guys were still doing progressive periodization, so I was still dealing with over training. One of the things I didn't realize was that steroids help a great deal in the recovery phase of training. Now, I am not a steroid hater; nor am I a user. I made the choice a long time ago that I would not use and I have kept that promise to this day. The problem is when you follow a top lifters program and they are "on" and you're not you'll most likely over train. My lack of wisdom untimately led to my Pec tendon tear in 1999.  I tore the left pec tendon from under my left bciep. The tendon pulled away from the bone and was completely detached. I was an elbows out bencher at the time and I knew right away what had happened. It took a major surgery and a year of rehab to use my arm again. It took almost two years to bench competitively again. During the year off I read every thing I could about rehab and powerlifting, and I realized that I had been doing things wrong for a long time.

Over the last 9 years I have had the honor to become friends with some of the best powerlifters in the game,, and they have all helped a great deal in teaching me how to do the lifts correctly and how to train properly. Jesse Kellum, Chad Aichs, Steve Wong, Matt LaMarque, Ryan Kennelly Sgt. Rock (Brent Howard) and many others have all taught me a lot. I learned a lot from reading Louie Simmons and then attending one of his Westside Barbell seminars. None of the above guys do things the same way, but they're all super strong. Jesse Kellum is one of the greatest powerlifters ever and I am blessed to have him as my friend. I learned more from training with Jesse for 4 hours then I had learned in several years. This is why it is important to train with or learn from the best if you can. Westside does seminars all over the country, so if you can attend one do so. Find out where the big meets are and go and watch the very best lift, and if you get the chance ask them for some advise. Wait until after they are done lifting, then be respectful and polite when you approach them and most will be very open to talk to you. That's all for now.

George                          

Forum rules

Hi everyone,

I guess I need some rules, so here goes. First, I can't stand what is happening on most of the powerlifting forums, so I want to avoid all the BS that goes on there. I want everyone to have fun on here and to want to be apart. I have invited a few top powerlifters to be apart and I hope that they will post on here once in awhile, so please treat them with the upmost respect.

Treat everyone with respect. We can have fun with each other, but be respectful.
No cussing.
No gear bashing- this one really gets me.
No religious banters. If you want to talk about God I'll send you an e-mail and we can talk all you want. With that being said you can still praise God or tell a story about how God is helping you- without being preachy.
This forum is open to talk about all strength sports, as well as anything to do with training. I train many different athletes: baseball players, swimmers, football players, and track and field. So, feel free to ask questions or make comments about all forms of strength training.

Well, I guess that about covers it.

George      

Hi everyone

Just to help make my workouts clear for those who want to follow them; I am an old guy which means recovery is everything for me, therefore I only train heavy every other week. This last week was my light week, and that is why I was doing Couture training. Couture was a nice change up from what I have been doing, but I'll still change it up every month. Normally on my light weeks I would do speed work with bands on the bench and deads, but I decided to change that up this week and it worked out great.

On my heavy week I do shirt training doing singles and some doubles, then heavy raw bench ME.  (Max Effort work) I follow the bench work with 2 sets of heavy shoulder work, lat work and if I have time heavy tri work. If I don't get the tri work in I'll do it on thursday. On Tuesday I do ME deads or squats. There are many different exercises that can be used for Max Effort work on the deadlift and squat. I rotate exercises every week to avoid accommendation, which is what happens when the body adapts to the exercise and then stops changing.

The younger guys who train with me will be going heavy every week unless we deload or are a week out from a competition.

George     

last workout

The Old Guy, Adam and myself did Couture training tonight. Here is what it looked like. Leg Press (verticle machine) 265x15 reps, Tower overhead tri extensions: 20 reps, Kettlebell windmills: 10 reps on each arm, Db curls 40x10, Arrow pulls (green bands) 15 reps, Step ups: 25's x10 on each leg. We did 3 sets. Not too bad, but it was hot in the gym.

Extra work- wrist curls and reverse wrist curls for 3x12.

Dan, Shoey, and Aaron did heavy assistance work: Step back lunges: (db's 25-40lbs.) 3x10, Single leg calf raises: (db in the leg side hand) 3x15, Farmers walk: (100lbs. plate in each hand) 25 yards down and back for 3 sets, Laterals: 3x10, Arrow pulls: 3x15, Db curls: 3x8, Abs: 100 bent knee sit ups.

The First!

Hello everybody! This is the first post of the soon to be world famous Phipps Forum!
All proceeds are generously donated to the Let's Get Big B Through Law School Foundation, or the LGBBTLSF, for short. 

Hereafter this blog will be dedicated to weight lifting-the ins, outs, and hows.  Also, if he remembers, Coach George Phipps is going to be posting his tri-weekly workout updates for those of you canny enough to check up on the blog.

Thanks for visiting!  Get ready for some Phipps Phun!

~Big B