Monday - the guys

Floor Bench- do warm ups x 5 reps. We did between 3-4 sets of warm ups. Then do 2 top sets of 5 reps.
Feet on the Bench Banded Push Ups- (use the heaviest band you can) These are done wide grip and elbows out. 3x15
Laterals- 3x10
SUPERSET: Db French Press 3x10, Overhead Banded Tri Extensions 3x12
Abs- Weight on the head Bent Knee Sit Ups- 2x25

After Floor Press I did heavy shirt work with my new Titan Fury. I went up to 405 x2x3 off two boards. This shirt is still very tight and will take some time to break in, but it felt good to have some weight in my hands again.

Tonight was a good night with everyone working hard. I hope that all of you are getting stronger and are having fun doing it.

Coach George Phipps

last Thursday's workout

Squats- 4 warm up sets x5 reps, then put my briefs on and went 405x5, 455x3, 495x3, 525x2
Paul, Joey and Pete did sets of 5, and worked up to three heavy sets of 5 reps.

Powerlift Good Morning- We did 1-2 warm ups by 5 reps, then 2 heavy sets of 5 reps. I went 335x5, 365 x5. On these its real important to be in a squat position with your knees sightly bent, then keep your back flat or slightly arched and lower the weight by pushing your butt back as far as possible lower the bar until your just above paralell and then drive your shoulders back and raise up.

Db High Pulls- 3x6

Abs- 50 crunches and 20 Ab wheel.

It felt great to be under something heavy agaain. I have about 8 soild weeks of training for the Dec. USPA meet in Fresno, Ca. I am hoping for a big number so we'll see what happens.

Coach George Phipps
     

Huskies Win! Huskies Win!

It took six years and lots of hard work, but it all came together last night. My Reno Huskies beat the McQueen Lancers 24-21 at Reno High. My boys played hard all night. In the first half we should have been up 21-0, but key mistakes kept the game close. Then in the third quarter my boys let down and McQueen took advantage. With only 3:50 to play in the game my Huskies scored 14 points to come from behind and put the Lancers away. It was sweet to say the least. One of my main goals when I started coaching at Reno was to beat McQueen, and now its happened.

I wish all of you the best and hope that you'll chase your dreams and never let go.

Coach George Phipps
   

Contacting me

Hi Everyone,

I just wanted you to know that I will help anyone who wants my advice about training or diet. I love helping people and I will take the time to respond to anyone who wants my help. You can contact me at powerhousepastor@gmail.com or at 775-233-7605.

If you know of anyone in the Reno, Nv area that needs a good personal trainer please let them know about me.

Coach George Phipps  

Jesse Kellum does it again

Jesse recently broke one of the oldest records in powerlifting, breaking the long standing raw squat record at 198. Here's thefootage. Enjoy!

http://www.powerliftingwatch.com/node/23474

My testamony for the blood type diet

As most of you know I am a big supporter and teacher of the blood type diet. I did lots of personal research before deciding that this was the best diet out there. It only makes since to eat for your DNA, and your blood is your life source, your DNA, so why would not eat to support your DNA? It just doesn't make sense to me. I have been on the blood type diet now for over two years and I lost 45 lbs. and retained almost all of the muscle that I had when I was 245. I weighed 245 to lift the maximum weights I could, so when I decided it was time to return to a normal weight I wanted to do it the best way possible and still be strong. I had worked for years to get strong and I didn't just want to throw it all away. So, after lots of research I decided this was the path I wanted to follow. Prior to following the blood type diet my ashma and allergies were terrible. Every year I was sick at least three times, mainly around the fall and spring. The fall and spring in northern Nevada are high pollen times of year and I suffered big time. There were lots of nights coughing and suffering with ashma and allergy symptoms. But, now after two years of following the blood type diet I am rarely sick and my ashma is not a hindrance at all. In fact I rarely use an inhaler any more. I feel great at almost fifty and I can out work most twenty five year olds.

Over the last two years I have helped dozens of people to follow the blood type diet and their results are similar to mine. I know without a doubt that this is the best way for people to eat and be healthy. I have trained over 1200 athletes in the last 6 years, and I have helps dozens to learn how to eat following their blood type. I hope that all of you will eat according to your blood type and enjoy the best years of your life physically.

Coach George Phipps     

 

Tuesday- the guys

Upper back and Bi's tonight.

Alternate Hammer Curls- 4x8
Arnold Curls- 2x10
Pull Ups- 4x8
Arrow Pulls- 3x15 (green bands)
Db High Pulls- 3x8 (65's)
Abs- Crunches 30, Toe touches 30, Ab Wheel 20

Tonight was a good night.

Coach George Phipps

Monday- the guys

Bench Press- 2-3 warm ups, then 3x7 (This was for the guys who are just coming back after a long lay off.)
Alternate Db Shoulder Press- 1 warm up x 6 then 2x6
Laterals- 3x10
Shoulder Horn Work- 3x15
SUPERSET: Total Gym Tri Extensions- 3x15, Cable Push Downs- 3x15
Abs- 30 Crucnches, 30 Toe Touches, 30 Denise Austin Hip Ups.

I did recovery work for Bench:
Db Bench- 50's x20, 60's x2x25
Alternate Db Shoulder Press- 40's x10, 50's x2x15
Flyes- 50's x2x15
100 Rep Cable Push Downs-
Abs- same as above

Tonight was busy with lots of people in the gym; but, I love it when the gym is busy.
I hope all of you are doing well.

Coach George Phipps     

Big week for My Huskies

This week my Reno Huskies play McQueen high school. This is a big rivalry in the Reno area. This game is real big for me because my son played at McQueen and my little sister gradulated from there. On top of that Coach Jim Schelling and I are good friends. So, this game should be a classic. In the six years I have coached at Reno my huskies have not won this game, we've been close but no cigar. I hope that this Friday will be different. I'll keep you posted how it goes.

Coach George Phipps  

Thursday- The guys

Pin Squats- warm ups x6, then -2-3 top sets x6 reps.
Leg Press- warm ups 2 sets, then 3x10
Stiff Leg Deads- 2 warm ups x5, then 2x5 top sets.
Abs- V Ups- 50 reps.

I did recovery work.
Db Box Squats- 2x15 (50 lbs.)
Banded Leg Curls- 3x15
Stiff leg Deads- 2x10 (225 lbs.)
Abs- V-Ups 50 reps

Coach George Phipps  

Tuesday- the guys

Hammer Curls- 4x10
Cable Curls- 3x10
Banded Alternate Rows- (green bands) 3x15
Supported Db Rows-3x12
TG Crucifixes- 3x15
Abs- Body Curls- 30, Crunches- 25, Ab Wheel- 20

Tonight was a good night. All of the guys were here and we did some good work together.

Coach George Phipps

Monday- the guys

Bench Press- 2-3 warm ups x5, then 2 Max Effort sets of 3. These are the best sets you have in you on this day.
Standing Shoulder Press- 1 warm up x5 reps, then 2 max Effort sets x3.
Banded Ball Push ups- Feet up on an exercise ball and jump stretch band around your back. You can use "perfect push ups" or just have your hands on the floor. I like the "perfect push up" handles. Do 3x12-15
Aichs Tri's- 3x10
Cable Push downs- 3x15
Abs- V-Ups 60 reps

Tonight was a good night. Paul was back from the Marines and Coach A came by, Pat was here as well as Joey surprised me. So, it was a good night.

Coach George Phipps   

Thursday

Box Squats- 3-4 warm ups x5 reps, then two top sets of 5 reps. The top sets should be the best five reps you can do. (Max Effort)
Sumo Stiff Leg Deads- 2 warm ups x5, then two top sets x 5 reps. Again these are the best two sets you can do for 5 reps. Make sure when you do these to keep the bar very close to your body and keep your abs tight.
Leg Press- 3x10
Abs- 60 Crunches

Tonight was a good night, it was just Pete, Pat and I but we had fun. I love the heavy hard work on Thursday's. I hope all of you are doing well and getting stronger.

Coach George Phipps   

Tuesday- Bench night

Recovery work for me and Pat.

Db Bench- 1 warm up set x 20 reps, then 2x25 (I did 65's)
Db Shoulder Press- 2x20 (I did 55's)
Flyes- 2x15 (40's)
Total Gym Crucfixes- 3x15
100 reps Triceps Push Downs
Abs- Body Curls- 40 reps

Recovery work is super important for me to be able to handle the Big weights. When I get a chance I will outline my personal training for Master age lifters.

Coach George Phipps     

Back from Deer hunting

Hi Everyone,

Last week I went deer hunting. I left Friday night with my good friend Jason and we went to our area just south of Battle Mountain, Nv. I bow hunt Mule Deer, which are very tough to hunt with a bow, but the challenge makes for an awesome adventure. I missed two great chances to harvest an animal but it was a great three days away.

One of the great things about being away from the city and all the lights is the incredible view of the stars at night. I love seeing the Big Dipper this time of year. It just dominates the northern skies at night. Every time I see it I pray that God will fill the Dipper with my love and His and pour it into the hearts of the ones I love. The stars remind me that I am small in this universe and that God is huge. I hope and pray that all of you will be filled with His love and hope. There is nothing more powerful than love.

Coach George Phipps