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