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
Thursday, September 30, 2010
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
Arrow Pulls: (green bands+mini) 3x12
Supported rear delts: 3x10
Tower Alternate curls: 3x15
Abs: Abs wheel 2x15, V-ups 2x40
Monday, September 27, 2010
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.
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
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
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.
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.
Friday, September 24, 2010
Thursday, September 23, 2010
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.
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
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, September 21, 2010
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.
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.
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.
Friday, September 17, 2010
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
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
Coach
Wednesday, September 15, 2010
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.
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.
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.
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
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
Saturday, September 11, 2010
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
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.
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.
Thursday, September 9, 2010
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
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
Friday, September 3, 2010
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.
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.
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