Thursday- the guys

Squats- Max Effort night. Warm ups- we did several warm ups x 5's and then a heavy warm up x 3. 3 reps was done at 90%.
Next was heavy singles. Matt and I put on our squat briefs for these. Matt went 405x1, 455x1, 495x1, 545x1, 585x1, and missed 635. I went 405x1, 455x1, 495x1, and missed 545x1.

Max Effort deads- These are tough right after Max Effort Squats but what the heck. Matt went 455x1, 495x1, 545x1, missed 585.  I went 405x1, 455x1, 495x1, and missed 525.

It was  a good day in all. Coach A (Dan) lifted real well and we had a good time together. My left knee was bothering me going into squats, but it was fine. I love days like today. Next week I'll start my training cycle for the Rancho Cordova meet (WABDL) in Aug.  

More on the Blood Type Diet

Over the last two years I have lived the Blood Type Diet and have helped dozens of others to follow it as well. I have learned several things: one being that your immune system will function better than ever once you start to eat according to your blood type. Second, you will lose weight, and keep it off. Third you don't have to change how much you eat in most cases, but you must only eat those foods that are right for your type. Fourth, if you get serious about doing the Blood Type Diet you'll pay for it if you cheat. I am type O blood and I can't eat wheat, or corn products. There have been a few times that I have strayed and pay for it big time. Within 24 hours after eating the wrong foods I'll have an allergic reaction, (sneezing, stuffly nose) and I'll also have a major bowel reaction as my body will pruge those foods from my system in a major way. The good thing about paying for not eating right is that it reminds you that those foods are poison to your body.

I encourage all of you to embrace who you are. Your blood contains all of your DNA, and your DNA is who you are, therefore why would you not want to eat what is right for your body? The benefits far out weigh the discomfort of not eating those foods that you like which are bad for you. I love pizza, but I have not ate a slice of pizza in over two years, it just wrecks my body and why would I do that to myself. I am almost 50 years old and I'm in better shape now then when I was 30. I can out do most college athletes in the weight room. I love the fact that I can compete with the young guys at my age. I hope all of you will take on the challenge to live your lives to the fullest.

Coach George Phipps       

Tuesday- the guys

Hammer Curls- 4x10
Alternate Band curls- 3x12
Banded lat Pull Ins- 3x15
Single Arm Rows (DB) 3x12
Db High Pulls (up right rows) 3x10
Abs- Crunches- 50 reps, Ab Wheel- 15

Monday- the guys

Reverse Band Bench- normal warm ups x5 reps, then add bands at around 90% and do 5 reps, go up 20-30 lbs. each round until you can't get 5 reps, then do one more set but make sure to get 5 reps, so you'll have to drop the weight a little.

Standing Shoulder Press- 1 warm up x5 reps, then 2x5 heavy.
Flat Flyes- 3x10
SUPER SET: Dumbbell French Press- 4x10 and Banded Over Head Tri Extensions- 4x15
Abs- Exercise Ball Sit Ups- 2x15 Use a 25 lbs plate and place it behind your head, make sure to touch you head to the floor on each rep. You have to have someone hold your feet, we use the pins on the power rack to support the feet.   

The blood type diet

If you have followed the forum for a while you know that I am a big supporter of the blood type diet. I have been on it for over two years now and the results are amazing. I have ashma and before I went on the blood type diet I struggled at least three to four times a year with being really sick. I tried all the drugs and nothing help to prevent these battles with sickness. I also used to really struggle with seasonal allergies, which would cause my ashma to go crazy. But, now all that has changed. I don't struggle with allergies anymore, and I hardly get sick anymore. I lost over 35 lbs. and retained almost all of my strength from when I was 242. I have had huge success with every lifter I have put on the diet. I will be posting more info at a later date. Until then I would encourage all of you to research it for yourselves and start eating for your type.

Coach Phipps  

Gary Taylor

http://www.youtube.com/watch?v=qI_U_AIULH0

Gary is one of my favorite strongmen. The year he won the title he beat Magnus.
Enjoy.

Coach Phipps

Magnus

http://www.youtube.com/watch?v=bEbJhLoD7DQ

Here is one of the all-time greats. Enjoy.

Coach Phipps

Thursday- Matt and Me

Tonight was awesome Matt and Me went heavy on the squats together.

Banded Box Squats- warm ups x5's then orange bands on. Worked up to 3 max effort set of 3 reps.
I went 365, 380, 405, Matt went 405, 455, 425.

I did Bodybuilding style Good Mornings- 3x6. I went up to 245.

Matt did deads- He went up to a 585 single.

I did farmers walk with 100 lbs. plates for 50 yards.

I love training with my son.

George 

Life Can Be Hard

I just thought I would share some things with all of you about what's been going on in my world. The last four months have been the toughest months of my life. Life is filled with ups and downs, and sometimes the downs are hard to overcome. We are all human and humans make mistakes. But, no matter what happens we have to have faith for tomorrow. Like one of my favorite bands (Journey) says "Don't Stop Believing". The Bible says that there are three great things in this life: faith, hope and love, but the greatest is love. You have to have faith and hope to get you through the hard times, and love will heal everything in time. I believe that true love never fails, no matter what, it always overcomes. I love to walk and pray at night and I love to look at the stars in the night sky. I hate it when I can't see the stars at night. The stars remind me that I am small in this universe, and that God is huge, and there is nothing that He can't help me with. Therefore, I hope that all of you will have faith, hope and love in your lives, and that you won't stop believing.

Coach Phipps

Tuesday- the guys

Hammer Curls- 4x10
Db Double arm Curls- 3x10
Supported Rows- 1 warm up x10, the 3x12
Db Shrugs- 3x15
Banded Lat Pull ins- 4x15 (green)
Abs- 65 V-ups

Monday- the guys

Db Single Arm Bench- 3-4 warm ups x 5-6 reps, then do two Max effort sets as haevy as you can go for 5 reps. I went up to 115's on these. These really help to balance out your weak arm, Everyone has a weak arm and this exercise attackes the weak arm. Set up just like you would normally bench, but put you off hand, the hand your not using on your belly. Now keep your torso straight and bench.

Heavy 3 board bench for tri's- (I used the pins set at the same height as three boards.) Do sets of 5 until you fail make sure to use a shirt that is loose but still gives you support. The goal is to blast the tris and help the top end of your bench. I went 375x2x4.

Behind the neck Shoulder Press- 2 warm ups x5, then do 3x5 as heavy as possible.

Banded Ball Push ups- use a medium band (green or grey) and place your feet on a exercise ball. You have to control the ball without anyone helping you. Do 3x10-15 reps.

Tri Push downs- 3x15

Abs- 65 V-ups

One for the ladies

Ok, lets do some leg work and cardio.

Ball Squats- warm ups with body weight 2x10, then 3x10 with 15 lbs. Db's in each hand.
Step ups- (15 lbs. Db's in each hand) 3x10 on each leg.
Calf Raises- (single leg) 3x15 on each leg. Add a db if these are easy.
Leg curls- (laying) 3x15
Cardio- Chose spinning for 20-30 mins or a 30 min.walk. If you chose the walk wear good shoes to protect your shins and knees.

Make sure to wear your knee braces and use your roller after the workout to break up the bad tissue. Have fun.

George

Tuesday- Matt and his dad

Strongman stuff-
900lbs. Tire flip- 3sets of 3 flips. (This sucker is heavy)
Atlas stone lifts- 3x3 (255 lbs stone) I couldn't get the stone up  to my knees without tacky. Matt smoked these.
Heavy stone (200 lbs odd shape) 2x3
Leg Press- 3x10
Leg curls- 3x15
Abs- Body Curls- 40 reps (incline)

I had fun with my son even though he kicked my butt bad tonight. Oh well. I loved it anyway. I hope everyone is doing well.
Coach Phipps 

monday- the guys

Bench Press- warm ups x5 reps wedo 3-4 warm ups and then 85%x5 reps
Incline Db Bench- 1 warm up x10 then 2x10
Incline Flyes- 3x10
Close Grip BandedTri push ups- 3x15
Abs- 40 Knees to chest (incline) 60 V- Ups- 40 reps

Coach Phipps
Bench- warm ups x 5 reps, then 295x5, 305 x5
Shirted Lock outs- Pins set at 4 inches off my chest- 365x2x5
Incline DB Bench- 85x2x10
Incline Flyes- 55x2x10
Same abs as above.   

Tuesday- The guys

Hammer Curls- 4x10
EZ Bar Curls- 3x10
Supported Db Rows- 3x10
Banded Lat Pull Ins- 3x15
Straight Arm Lat Pull Downs- 3x15 seconds. These are done while kneeling with your arms straight. You can use weighted cables, or bands for tension on these. Make sure you don't allow your hands above your chin, then pull down quickly to your thighs. Do these as fast as you can.
Arrow Pulls- 3x15 (green bands)
Abs- Weighted Straight Leg Sit Ups- 2x20 with 200 lbs. on your chest.

Tonight was great. I hope everyone is doing well. Remember work hard and never ever quit.

George
 

Monday- the guys

Bench, shoulder, and Tri's

Banded Floor Bench- warm up wthout bands. Warm up to about 85%x5, then add purple or orange bands (jump stretch bands) These bands add about 50 lbs. at the top of the lift. Do 3 Max effort sets of 5. I was trying for 8 reps, as I am still doing strongman stuff.

Standing Shoulder Press- 1 warm up x5 then 3x5 go heavy on these.
Feet on the bench Banded Wide Grip Push Ups- (green or purple bands) 3x12-15
Superset: Aichs Tri Extensions- 3x10, Banded Overhead Extensions 3x15
Abs- Incline Knees to chest- 25 reps, Weight on the head Bent Knee Sit Ups- (45lbs.) 30reps, Denise Austin Hip Ups-  30

Today was good Coach A was here as well as Nick, Matt, Brett and myself.  
   

Thursday- Matt's home

Hi Everyone,

My son Matt is home for the month of June, and I love to train with him. He brings out the best in dad. Matt will be going to West Virginia Wesleyan to play football on a full ride scholarship. I am so proud of him.

Squats- 3-4 warm up sets x 5 reps, then I did 365x3x8, Matt did 405x2x5.
Deadlifts- 3 warm ups x 5reps, then I did 405x5, 425x4, Matt did 405x5, 495x5.
Bicycle Hams (green bands) 3x30 seconds
Abs- weighted (weight on the head, 30 lbs.) 30 reps, Ab Wheel 15 reps.

It was a great night, lots of work and I loved training with my son. Matt's friend Brett trained with us as well and he did great. I hope everyone loves this workout. The key is to do your max effort on every set. Do the most weight you can for the reps I have. Each set is an all out set don't save anything, push yourself. 

George