Powerlifters- Squats
Regular Squats- warm ups- 2-3 sets x 5 reps. Then 2 Max Effort sets x 5 reps.
Belt Squats (Ironmind belt squat) 3x10 These are very heavy sets.
Banded Squat Jumps- (Use two purple jumps stretch bands over each shoulder and held by two training partners, one on each side.) 3x10 Jumps as high as you can, up and down like a piston.
Banded Leg Curls- 3x15
Abs- Supported weighted Sit ups-25 reps, 25 Denise Austin hip ups, 25 V-ups
Tonight was good. Joey looked great and everyone worked hard. It was good to be back in the gym.
Coach George W. Phipps
Monday, December 30, 2013
Sunday, December 29, 2013
Losing my Dad and saying good bye to 2013
Hi Everyone,
I lost my Dad the day after Christmas. It was only 5 weeks after we were told that he had pancreatic cancer that we lost him. My Dad was always so strong and this last year he was my strength standing by my side without wavering. It was so hard to watch him die. My sister Lori and my son Matt were with me as we took care of him during his last days. My sister and my son were amazing. I will miss my Dad very much, but I know that he is with God and will dwell in the Father's house forever and ever. My Dad taught me how important hard work is and how standing for the truth is always the right thing, even when the truth brings great pain and suffering. My Dad loved speed, speed on a motorcycle, speed in a fast car, and speed on the water in a drag boat. My love of speed and anything that goes fast was one of his best gifts to me.
I can't wait for this year to be over. 2013 was the worst year of my life with one heart ache after another. I can only hope that 2014 will be a better year and that somehow I will be able to put this year behind me. I hope all of you have a great New Year and I pray that 2014 will be the best year yet for all of us. I hope to keep all of you up to date on our training and the results of all of our competitions.
God bless you all,
Coach George W. Phipps
I lost my Dad the day after Christmas. It was only 5 weeks after we were told that he had pancreatic cancer that we lost him. My Dad was always so strong and this last year he was my strength standing by my side without wavering. It was so hard to watch him die. My sister Lori and my son Matt were with me as we took care of him during his last days. My sister and my son were amazing. I will miss my Dad very much, but I know that he is with God and will dwell in the Father's house forever and ever. My Dad taught me how important hard work is and how standing for the truth is always the right thing, even when the truth brings great pain and suffering. My Dad loved speed, speed on a motorcycle, speed in a fast car, and speed on the water in a drag boat. My love of speed and anything that goes fast was one of his best gifts to me.
I can't wait for this year to be over. 2013 was the worst year of my life with one heart ache after another. I can only hope that 2014 will be a better year and that somehow I will be able to put this year behind me. I hope all of you have a great New Year and I pray that 2014 will be the best year yet for all of us. I hope to keep all of you up to date on our training and the results of all of our competitions.
God bless you all,
Coach George W. Phipps
Sunday, December 15, 2013
2013: Sorrow and Pain
Hi Everyone,
Well, this year has been one of the worst years of my life. A bad divorce, the loss of my oldest adopted son Peter, and now my dad is terminally ill with pancreatic cancer, I can't wait for this year to be over. On top of the news that my dad had cancer the day before Thanksgiving, I found out that my dog Triscuit has arthritis in both of her hips. I was devastated by the news that I would soon lose my dad, and then two days later my dog was in so much pain she couldn't even sit or walk, I lost it.
I am sorry that I have not kept up on my posts, but as you can see my life is filled with heart ache. I can only hope that some how next year will be a better year. As far as my training business and my powerlifting team things are going very well. I think I would have lost my mind if I didn't have my boys and my business.
I am hoping to be able to get back on top of posting our workouts and what's going with my business and the powerlifting team. I also have some new t-shirts coming out that are simply awesome, so when they are ready I'll post them on here and make them available to anyone who wants one.
I wish all of you blessing and love,
Coach George W. Phipps
Well, this year has been one of the worst years of my life. A bad divorce, the loss of my oldest adopted son Peter, and now my dad is terminally ill with pancreatic cancer, I can't wait for this year to be over. On top of the news that my dad had cancer the day before Thanksgiving, I found out that my dog Triscuit has arthritis in both of her hips. I was devastated by the news that I would soon lose my dad, and then two days later my dog was in so much pain she couldn't even sit or walk, I lost it.
I am sorry that I have not kept up on my posts, but as you can see my life is filled with heart ache. I can only hope that some how next year will be a better year. As far as my training business and my powerlifting team things are going very well. I think I would have lost my mind if I didn't have my boys and my business.
I am hoping to be able to get back on top of posting our workouts and what's going with my business and the powerlifting team. I also have some new t-shirts coming out that are simply awesome, so when they are ready I'll post them on here and make them available to anyone who wants one.
I wish all of you blessing and love,
Coach George W. Phipps
Thursday, November 7, 2013
WABDL WORLDS DAY ONE
Hi Everyone,
Well, today was the first day of the World's for us. Kyle Herzik started things off. Kyle liftes in the Class 1 220 division. Kyle was second in the bench press with a 407 bench, and had a very close attempt at 424. Kyle benched the 424 but it was turned down two red lights to one white light. The three judges use lights to show what they thought of the lift, red lights are bad, but white lights are good. Two or three white lights means the lift was good, but two or three reds means the lift was bad. They said Kyle double dipped with the bar on the way up. Oh well. Kyle won the deadlifts with a very nice 529.
I made weight. I lift in the Men's Masters 47-53 198 class. You can't weigh more than 198.2 and I weighed in at exactly 198.2. I lift tomorrow after noon, so I will post the results tomorrow.
I hope all of you are doing well.
Coach George Phipps
Well, today was the first day of the World's for us. Kyle Herzik started things off. Kyle liftes in the Class 1 220 division. Kyle was second in the bench press with a 407 bench, and had a very close attempt at 424. Kyle benched the 424 but it was turned down two red lights to one white light. The three judges use lights to show what they thought of the lift, red lights are bad, but white lights are good. Two or three white lights means the lift was good, but two or three reds means the lift was bad. They said Kyle double dipped with the bar on the way up. Oh well. Kyle won the deadlifts with a very nice 529.
I made weight. I lift in the Men's Masters 47-53 198 class. You can't weigh more than 198.2 and I weighed in at exactly 198.2. I lift tomorrow after noon, so I will post the results tomorrow.
I hope all of you are doing well.
Coach George Phipps
Friday, October 25, 2013
Reno Huskies Win!
My Reno High Huskies upset the #1 ranked Reed Raiders last night 29-27. Reed was undefeated going to last nights game. Over the last several years Reed has dominated Northern Nevada 4A football. My Huskies hung tough in a very close game all night, then with 1:40 left in the game Reno scored the go ahead touch down shortly after recovering a Reed fumble at mid field. Reed received the kick off and then drove all the way to the Reno 4 yard line, then with only 4 seconds on the game clock Reed attempted a game winning field which Reno blocked in dramatic fashion to seal a major upset victory for my Huskies. It was an amazing win on Reed's field. I am very proud to be their strength and conditioning coach.
Coach George W. Phipps
Coach George W. Phipps
Monday, October 21, 2013
Last weeks Training
Tuesday-
Heavy Leg Press- warm ups and then 3x10 going as heavy as we could.
Belt (Iron Mind) Squats- warm ups x10, then 3x10 as heavy as possible.
Banded Leg Curls- 3x15
Abs- GH sit ups- weight on the head (35 lbs.) 2x25
Wednesday-
Bench Press- raw
2-3 warm ups x 5 reps, then do 85%x5, 90%x3
Reverse Bands (light bands) start at 90% x5 then add weight to each set until you can't do 5 reps.
Decline Bench- 3x10
Single Arm Shoulder- 3x8
Laterals- 3x10
Aichs Tri's - 3x10
Tri Push Downs- 3x15
Abs- V- Ups 50 reps, Denise Austin Hip Ups- 40 reps.
Thursday-
Db Curls- 4x10
Arnold Curls- 3x10
Pull Ups- 4x10
Supported Rows- 3x10
Arrow Pulls- 3x15
Abs- Crunches-40 reps, Ab Wheel- 30 reps
Friday-
Powerlift Good Mornings- 2-3 warm ups, then 2 or 3 heavy sets ending with a Max Effort set of 5 reps. I went 455 x 5.
Db Single Leg Stiffs- 3x7 Last set I went 60's
Side Bends- 3x15
Abs- Butte Sit Ups- (35 lbs plate) 2x20
We had a very good week and everyone worked very hard.
Coach George W.Phipps
Heavy Leg Press- warm ups and then 3x10 going as heavy as we could.
Belt (Iron Mind) Squats- warm ups x10, then 3x10 as heavy as possible.
Banded Leg Curls- 3x15
Abs- GH sit ups- weight on the head (35 lbs.) 2x25
Wednesday-
Bench Press- raw
2-3 warm ups x 5 reps, then do 85%x5, 90%x3
Reverse Bands (light bands) start at 90% x5 then add weight to each set until you can't do 5 reps.
Decline Bench- 3x10
Single Arm Shoulder- 3x8
Laterals- 3x10
Aichs Tri's - 3x10
Tri Push Downs- 3x15
Abs- V- Ups 50 reps, Denise Austin Hip Ups- 40 reps.
Thursday-
Db Curls- 4x10
Arnold Curls- 3x10
Pull Ups- 4x10
Supported Rows- 3x10
Arrow Pulls- 3x15
Abs- Crunches-40 reps, Ab Wheel- 30 reps
Friday-
Powerlift Good Mornings- 2-3 warm ups, then 2 or 3 heavy sets ending with a Max Effort set of 5 reps. I went 455 x 5.
Db Single Leg Stiffs- 3x7 Last set I went 60's
Side Bends- 3x15
Abs- Butte Sit Ups- (35 lbs plate) 2x20
We had a very good week and everyone worked very hard.
Coach George W.Phipps
My Huskies are back on track
After a horrible loss to North Valley's three weeks ago, my Reno High Huskies have righted the ship to win two in a row. My Huskies beat Hug 45-7 last Friday night and we played some very good football on the road. This week is the big one against undefeated Reed High School, over the last ten years Reed has been the most dominate team in Northern Nevada and this year is no different, so it be a major challenge for us to play them close.
Coach George W. Phipps
Coach George W. Phipps
Monday, October 14, 2013
4 weeks to the WABDL Worlds
HI Everyone,
Here is a look at last weeks training.
Tue-
Pin Squats- (goal to work up to 2 set of 5+ at 85%) warm ups x 5 reps up to 80%x5, then 85%x5+ x2
Belt Squats ( use a squat belt from Ironmind) 3x10 very heavy. These are done wide which helps build a big squat.
Heavy Back Extensions- (we use a 100 lbs plate) 3x15
Abs- Bent Knee sit ups- 50 reps, Knee to Chest- 50 reps
Wed-
Bench Work-
Warm ups x 5 reps do 2-3 warm ups. Goal is 2 sets of 5 reps at 85%. (Raw work after 85% sets try 1 set at 90%x3) Then do 3 board work x 5 reps adding weight to each set until you fail, then add more weight and do 3 reps until failure.
Shirts on after 90%x3, then do 3's until failure, and then 1 last set x 1 rep.
Behind the head Shoulder Press- 1 warm up x5 then 3x5 add weight to each set.
Db Laterals- 3x10
Pec Deck- 3x12
SUPERSET- Single Arm Db French Press- 3x10, Tri Push downs- 3x15
Abs- Crunches- 50 reps, Denise Austin's 30 reps, Ab wheel- 20 reps
Thursday-
Upper Back work
EZ bar Curls- 3x10
Hammer Curls- 3x10
Pull ups- 3x10
Db Rows- 3x15
Db High Pulls- 3x8
Arrows Pulls- 3x15
Abs- Butte Sit Ups ( place a 25lbs plate on you head and sit up passing the plate to your partner who is standing on a bench. The only reps that count are when you sit up and pass the weight to your partner.) Do 25 reps, Ab Wheel- 20 reps
Friday-
Rack Pull below the knees
Work up to 85% x 2x5.
Single Leg Db Stiffs- 3x10
Plate Shrugs- 3x15 (100 lbs plates)
V-Ups- 60 reps
We had a good week. Joey crashed his motorcycle so he was out all week, but I am hoping to have him back this week. My lifting is good right now, so I am hoping that I will have a good worlds.
Coach George Phipps
Here is a look at last weeks training.
Tue-
Pin Squats- (goal to work up to 2 set of 5+ at 85%) warm ups x 5 reps up to 80%x5, then 85%x5+ x2
Belt Squats ( use a squat belt from Ironmind) 3x10 very heavy. These are done wide which helps build a big squat.
Heavy Back Extensions- (we use a 100 lbs plate) 3x15
Abs- Bent Knee sit ups- 50 reps, Knee to Chest- 50 reps
Wed-
Bench Work-
Warm ups x 5 reps do 2-3 warm ups. Goal is 2 sets of 5 reps at 85%. (Raw work after 85% sets try 1 set at 90%x3) Then do 3 board work x 5 reps adding weight to each set until you fail, then add more weight and do 3 reps until failure.
Shirts on after 90%x3, then do 3's until failure, and then 1 last set x 1 rep.
Behind the head Shoulder Press- 1 warm up x5 then 3x5 add weight to each set.
Db Laterals- 3x10
Pec Deck- 3x12
SUPERSET- Single Arm Db French Press- 3x10, Tri Push downs- 3x15
Abs- Crunches- 50 reps, Denise Austin's 30 reps, Ab wheel- 20 reps
Thursday-
Upper Back work
EZ bar Curls- 3x10
Hammer Curls- 3x10
Pull ups- 3x10
Db Rows- 3x15
Db High Pulls- 3x8
Arrows Pulls- 3x15
Abs- Butte Sit Ups ( place a 25lbs plate on you head and sit up passing the plate to your partner who is standing on a bench. The only reps that count are when you sit up and pass the weight to your partner.) Do 25 reps, Ab Wheel- 20 reps
Friday-
Rack Pull below the knees
Work up to 85% x 2x5.
Single Leg Db Stiffs- 3x10
Plate Shrugs- 3x15 (100 lbs plates)
V-Ups- 60 reps
We had a good week. Joey crashed his motorcycle so he was out all week, but I am hoping to have him back this week. My lifting is good right now, so I am hoping that I will have a good worlds.
Coach George Phipps
Sunday, September 29, 2013
I am in Bemidji Minnesota
Hi everyone,
I am in Bemidji with my son Matt. I came up to watch him play football for the Bemidji State Beavers. The Beavers play in the Northern Sun Division. BSU is a NCAA D2 school. The Beavers won in dramatic style on a late field goal with only 40 seconds left in the game. The final score was 41-40. I went out with Matt, his girl friend Jackie and all of his football buddies, and we drank more than a few beers together. Bemidji really jumps after a homecoming win. There was a street party in down town last night that was huge fun. It was a great way to celebrate my 51st birthday.
Next week I will be posting our workouts in preparation for the up coming WABDL worlds in Nov. I hope all of you are well and getting stronger.
Coach George W Phipps
I am in Bemidji with my son Matt. I came up to watch him play football for the Bemidji State Beavers. The Beavers play in the Northern Sun Division. BSU is a NCAA D2 school. The Beavers won in dramatic style on a late field goal with only 40 seconds left in the game. The final score was 41-40. I went out with Matt, his girl friend Jackie and all of his football buddies, and we drank more than a few beers together. Bemidji really jumps after a homecoming win. There was a street party in down town last night that was huge fun. It was a great way to celebrate my 51st birthday.
Next week I will be posting our workouts in preparation for the up coming WABDL worlds in Nov. I hope all of you are well and getting stronger.
Coach George W Phipps
Saturday, September 21, 2013
Phipps Power and Fitness In House Meet
Hi Everyone,
Tomorrow me and my boys will do a in house meet as part of a soft opening for our new gym. I will post video' s on here as soon as I can. There should be several big lifts as my boys are in good shape. Our next big meet is the WABDL worlds which we will begin training for starting next week.
Coach George W. Phipps
Tomorrow me and my boys will do a in house meet as part of a soft opening for our new gym. I will post video' s on here as soon as I can. There should be several big lifts as my boys are in good shape. Our next big meet is the WABDL worlds which we will begin training for starting next week.
Coach George W. Phipps
Reno High Huskies Win
Hi Everyone,
Well, my Reno Huskies win a huge game last night over Damonte Ranch 31-7. We are now 3-1. We beat Douglas week one and Carson City week two, but we lost last week to Galena, so it was nice to get back on track. We are now ranked #3 in Northern Nevada. It was a big win for the team and for me. I have had a long couple of weeks and it was nice to see my boys play well last night.
Coach George W. Phipps
Well, my Reno Huskies win a huge game last night over Damonte Ranch 31-7. We are now 3-1. We beat Douglas week one and Carson City week two, but we lost last week to Galena, so it was nice to get back on track. We are now ranked #3 in Northern Nevada. It was a big win for the team and for me. I have had a long couple of weeks and it was nice to see my boys play well last night.
Coach George W. Phipps
Sunday, September 15, 2013
Good bye my son
I lost my oldest son yesterday. My son Peter died in his sleep yesterday morning. Peter was a gentle giant. He had such a gentle kind heart and loved animals, and they loved him back. In my mind I can still see big Peter and my bull dog Triscuit sleeping together in my big chair. Triscuit loved big Pete. My son's life was filled with hardships and challenges that made his life very hard at times. Peter struggled with his weight for most of his life, but his large size matched his huge heart. I am very sad tonight as I write this. My son Matt's heart is broken and I know the rest of the family will be grieving. I share this with all of you to encourage all of you to love those close to you, because you never know when they will be taken from you. Good bye my son may God bless you and keep you.
Coach George W. Phipps
Coach George W. Phipps
Sunday, September 8, 2013
Contacting Me
I coach at Crossfit Sierra Nevada and Reno High School. I can be reached at 775-233-7605 or by email- georgephipps2330@gmail.com or P.O Box 33051 Reno, Nv 89533. I am currently taking on new clients in the Reno area so, if you want to train with me just contact me and we'll get you started on a new path to strength and fitness.
Coach George W. Phipps
Coach George W. Phipps
My New Home
http://www.crossfitsierranevada.com/
Above is the link to my new home. We have moved into a 12,000 square foot building and we are in the process of getting lots of new equipment. Our new building is allowing me to move all of my equipment into our new building. I love all of the space that I now have. On Sept. 21 we are doing a powerlifting exhibition as part of a soft opening. Hopefully I will be posting lots of videos and picture for all of you.
I want to thank all of you for hanging in there with me through this last year. Its been the toughest year of my life, but now I am starting to get my life back, and I hoping to be able to keep up with my daily posts on here.
I have a saying on my fridge that I read every day and it says: "Struggle as hard as you can for whatever you believe in." I believe that if God is for me than who can be against me. Through out this last year God has been with me every step of the way providing for me and leading me. Even though I am now divorced I still believe in true love and unconditional love, and I hope and pray that each of you will find true unconditional love.
Coach George W. Phipps
Above is the link to my new home. We have moved into a 12,000 square foot building and we are in the process of getting lots of new equipment. Our new building is allowing me to move all of my equipment into our new building. I love all of the space that I now have. On Sept. 21 we are doing a powerlifting exhibition as part of a soft opening. Hopefully I will be posting lots of videos and picture for all of you.
I want to thank all of you for hanging in there with me through this last year. Its been the toughest year of my life, but now I am starting to get my life back, and I hoping to be able to keep up with my daily posts on here.
I have a saying on my fridge that I read every day and it says: "Struggle as hard as you can for whatever you believe in." I believe that if God is for me than who can be against me. Through out this last year God has been with me every step of the way providing for me and leading me. Even though I am now divorced I still believe in true love and unconditional love, and I hope and pray that each of you will find true unconditional love.
Coach George W. Phipps
Tuesday, August 27, 2013
The New Crossfit Sierra Nevada Gym
My new home is over 12,000 square feet and awesome. The owner Willie Kahl is spending over 35,000 in improvements,8 including over 2,000 lbs. of new weight and bars from Rogue fitness. When the dust settles Crossfit Sierra Nevada will be the largest gym in northern Nevada. I have all of the room I have always wanted, and I can wait until we have all of the new equipment.
Monday, August 12, 2013
Getting Ready for the Phipps Invitational
Hi Everyone,
Me and the guys have switched from strongman training to getting ready for the Phipps Invitational. I will be inviting lifters to come and compete with me and the guys in an non sanctioned meet to help promote Crossfit Sierra Nevada, where I train out of, we are moving into a new building and my Invitational meet will help bring attention to the gym. I hope to have a bunch of pictures and video for you. The date will be Sept. 21.
Last Tuesday- Squats
Warm ups doing 5 reps, then 80%x5, 90%x3, Joey and I put on briefs. Everyone else then went down and did 85%x5+. Joey and I did 3's up to a Max effort triple. Joey went up to 605x3. He looked great. I went 535x3, and did 565x1. It felt good to have some weight on my back again.
Long Jumps- (try to jump as far as you can for 25 yards) Do 3 sets.
Squat Jumps- 3x10 Use 15 lbs. db's in each hand. Jump as high as you can.
Bicycle Hams- 3x30 seconds. light bands.
Abs- 40 V-ups, Ab wheel- 20 reps
It was a great night. I am hoping that everyone will be able to put up some real good numbers. We have added Sandy Myers and Robert Beasley to our team, and they should both do real well in the future.
Coach George W. Phipps
Me and the guys have switched from strongman training to getting ready for the Phipps Invitational. I will be inviting lifters to come and compete with me and the guys in an non sanctioned meet to help promote Crossfit Sierra Nevada, where I train out of, we are moving into a new building and my Invitational meet will help bring attention to the gym. I hope to have a bunch of pictures and video for you. The date will be Sept. 21.
Last Tuesday- Squats
Warm ups doing 5 reps, then 80%x5, 90%x3, Joey and I put on briefs. Everyone else then went down and did 85%x5+. Joey and I did 3's up to a Max effort triple. Joey went up to 605x3. He looked great. I went 535x3, and did 565x1. It felt good to have some weight on my back again.
Long Jumps- (try to jump as far as you can for 25 yards) Do 3 sets.
Squat Jumps- 3x10 Use 15 lbs. db's in each hand. Jump as high as you can.
Bicycle Hams- 3x30 seconds. light bands.
Abs- 40 V-ups, Ab wheel- 20 reps
It was a great night. I am hoping that everyone will be able to put up some real good numbers. We have added Sandy Myers and Robert Beasley to our team, and they should both do real well in the future.
Coach George W. Phipps
Sunday, August 4, 2013
Starting Over
HI Everyone,
I am sorry I have been absent lately, but my life has been very crazy. My divorce was final last week and now I am trying to start my life over. I have spent the last 27 years as a husband, father and pastor, and now I just want to be the best coach and personal trainer I can be. I love helping people and now I am going to focus all of my energy on being the best coach and trainer I can be. I have learned lots of things in the last two years, and some of those things are tough to deal with, but a true measure of who you are as a person is what do you do when your down? It is my hope that I will become a better man through all of this. My core beliefs have not changed, I still believe in God and His love. I still believe in true love. I still believe in hard work and following your dreams and not letting anyone steal them from you. I hope that all of you will be encouraged and challenged in the next few months as we ramp up our training for the WABDL Worlds in Nov.
God bless,
Coach George W. Phipps
I am sorry I have been absent lately, but my life has been very crazy. My divorce was final last week and now I am trying to start my life over. I have spent the last 27 years as a husband, father and pastor, and now I just want to be the best coach and personal trainer I can be. I love helping people and now I am going to focus all of my energy on being the best coach and trainer I can be. I have learned lots of things in the last two years, and some of those things are tough to deal with, but a true measure of who you are as a person is what do you do when your down? It is my hope that I will become a better man through all of this. My core beliefs have not changed, I still believe in God and His love. I still believe in true love. I still believe in hard work and following your dreams and not letting anyone steal them from you. I hope that all of you will be encouraged and challenged in the next few months as we ramp up our training for the WABDL Worlds in Nov.
God bless,
Coach George W. Phipps
Monday, July 15, 2013
Strongman Training from last week
Tuesday-
Squats: 3-4 warm ups then 3sets of 10 reps, the last set is a max effort set. You should be in the 80-85% range on your last set. Joey did 405 x10, and I did 375x8.
Banded Squat Jumps- 3x10
Lopes Hams- 3x10
Db Step Ups- (heavy) Joey and the boys were using 60-65 on a 20 inch box for 10 reps on each leg.
Abs- Rocky Sit Ups- 50 reps, Knees to chest 50 reps
Squats: 3-4 warm ups then 3sets of 10 reps, the last set is a max effort set. You should be in the 80-85% range on your last set. Joey did 405 x10, and I did 375x8.
Banded Squat Jumps- 3x10
Lopes Hams- 3x10
Db Step Ups- (heavy) Joey and the boys were using 60-65 on a 20 inch box for 10 reps on each leg.
Abs- Rocky Sit Ups- 50 reps, Knees to chest 50 reps
Wednesday, July 3, 2013
Monterey Results
Hi Everyone,
The Monterey, CA meet was a blast and my boys did great. Matt LaMarque hosted a great meet, with great equipment and the judging was spot on all day. It was the first powerlifting meet I have ever attended that actually finished a head of schedule. Amazing! Ok, now for the lifting, Adam Hill had a great day Adam benched 363 and deadlifted 474, (at a body weight of 175) which is a new Nevada state record. Adam started off shaky but got it together and won the best over all teen/junior men trophy, which was a very cool sword. Matt Allen popped his cherry by lifting in his first ever powerlifting meet, and did a great job. Matt even battled Adam for the first two rounds of deadlifts. Matt pulled 391 and missed at 451. Kyle had the meet of his life. Kyle benched 407 (a new PR) and deadlifted 545 (also a new PR) at a body weight of 220. Joey had an amazing day in teen men's 220's. Joey benched 402 (new PR) and deadlifted 534. (also a new PR) Joey took 564 for a ride but came up just short. If he would have made that lift he would have broken my son Matt's Nevada state record of 562. The boys brought their girl friends and Sandy Meyers came along as well and all of us had a blast. We ate lots of good food and drink a few beers along the way. All in all one of my favorite meets to date. I didn't lift as my pec is not ready yet, but I will be ready for the WABDL world's in Nov.
We will begin strongman training this week and I will post those workouts. I hope everyone is well. Stay strong and follow your dreams.
Coach George W. Phipps
The Monterey, CA meet was a blast and my boys did great. Matt LaMarque hosted a great meet, with great equipment and the judging was spot on all day. It was the first powerlifting meet I have ever attended that actually finished a head of schedule. Amazing! Ok, now for the lifting, Adam Hill had a great day Adam benched 363 and deadlifted 474, (at a body weight of 175) which is a new Nevada state record. Adam started off shaky but got it together and won the best over all teen/junior men trophy, which was a very cool sword. Matt Allen popped his cherry by lifting in his first ever powerlifting meet, and did a great job. Matt even battled Adam for the first two rounds of deadlifts. Matt pulled 391 and missed at 451. Kyle had the meet of his life. Kyle benched 407 (a new PR) and deadlifted 545 (also a new PR) at a body weight of 220. Joey had an amazing day in teen men's 220's. Joey benched 402 (new PR) and deadlifted 534. (also a new PR) Joey took 564 for a ride but came up just short. If he would have made that lift he would have broken my son Matt's Nevada state record of 562. The boys brought their girl friends and Sandy Meyers came along as well and all of us had a blast. We ate lots of good food and drink a few beers along the way. All in all one of my favorite meets to date. I didn't lift as my pec is not ready yet, but I will be ready for the WABDL world's in Nov.
We will begin strongman training this week and I will post those workouts. I hope everyone is well. Stay strong and follow your dreams.
Coach George W. Phipps
Monday, June 24, 2013
Walking the Dog is good for the soul
I try to walk Triscuit, my female bulldog, every night and last night here in Reno was amazing. We had one of the best full moons I have ever seen. I love full moons and I love seeing the Big Dipper. Every night I look in the sky to see where the Dipper is and I am bummed on nights that I can't see it. I love to walk and pray, especially at night. Its so peaceful late at night. I would encourage all of you to go for a walk and if you desire talk to God. I promise it will be good for soul.
Coach George W. Phipps
Coach George W. Phipps
Sunday, June 23, 2013
Latest News about me and the guys
First, the guys are doing great! Last week we did openers and our last workouts before the upcoming WABDL meet in Monterey, Ca this coming Saturday. Joey and Kyle both hit PR's in the deadlift and Matt Allen looks great. Adam Hill is ready to have a great meet. But, Austin is sick and might not compete, but will be there to support everyone. My good friend Fil Dena did a real nice 450 bench at 198 last week, so Fil should be ready to have a good meet as well. We will be leaving this Friday around 11am and we will be lifting all day Saturday. I'll post the result as soon as I can.
My pec is healing super fast and I am already doing push ups again. All of my other lifts are coming back just fine. I pulled 500 before my pec fired and told me to back off, and my Squats are real good. It shouldn't be too much longer before I can go all out again.
I went to the Reno Rodeo with the guys on Saturday and had a blast, it had been a very long time since I had been to the Rodeo. The Rodeo was great and I had a blast with my boys. I saw lots of people I knew, and I had a great time with the people from the gym. I hope all of you are well and that you are chasing your dreams. Don't let anyone or anything hold you back from seeking out your dreams.
Coach George W. Phipps
My pec is healing super fast and I am already doing push ups again. All of my other lifts are coming back just fine. I pulled 500 before my pec fired and told me to back off, and my Squats are real good. It shouldn't be too much longer before I can go all out again.
I went to the Reno Rodeo with the guys on Saturday and had a blast, it had been a very long time since I had been to the Rodeo. The Rodeo was great and I had a blast with my boys. I saw lots of people I knew, and I had a great time with the people from the gym. I hope all of you are well and that you are chasing your dreams. Don't let anyone or anything hold you back from seeking out your dreams.
Coach George W. Phipps
Workouts for the ladies
I don't know how many ladies still follow the blog, so I will post some workouts that I have been do with the women I train. These days I train lots of women, some do crossfit, and some do fitness training. So, here you go ladies.
Workout 1
Manmakers- 10 reps (look these up on one of the crossfit sites)
Total Gym Pull Overs- 15 reps ( you can do these with a dumbbell or a cable machine)
Alternate Db Shoulder Press- 10 reps
Db Rows- 10 reps
Db Shrugs- 15 reps
Db Curls- 10 reps
Abs- Rocky Sit ups- 20 reps
Try to do 3 rounds. There is no break between exercise, rest after you have done all the exercises and then try for another round.
Workout 2
Med Ball slams- 20 reps
Burpees- 10 reps
Step Ups with Db's- 10 reps
Db Push Press- 10 reps
Push Ups- 15 reps
Abs- Knees to chest-25 reps
Try for three rounds.
Workout 3
Db Floor Bench- 10 reps
Db Flyes- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10 reps
Total Gym Tri extensions- 10 reps
Db Curls- 10 reps
Abs- Crunches- 25 reps (Denise Austin style)
These are great for over all fitness and strength. Have fun ladies
Coach George W. Phipps
Workout 1
Manmakers- 10 reps (look these up on one of the crossfit sites)
Total Gym Pull Overs- 15 reps ( you can do these with a dumbbell or a cable machine)
Alternate Db Shoulder Press- 10 reps
Db Rows- 10 reps
Db Shrugs- 15 reps
Db Curls- 10 reps
Abs- Rocky Sit ups- 20 reps
Try to do 3 rounds. There is no break between exercise, rest after you have done all the exercises and then try for another round.
Workout 2
Med Ball slams- 20 reps
Burpees- 10 reps
Step Ups with Db's- 10 reps
Db Push Press- 10 reps
Push Ups- 15 reps
Abs- Knees to chest-25 reps
Try for three rounds.
Workout 3
Db Floor Bench- 10 reps
Db Flyes- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10 reps
Total Gym Tri extensions- 10 reps
Db Curls- 10 reps
Abs- Crunches- 25 reps (Denise Austin style)
These are great for over all fitness and strength. Have fun ladies
Coach George W. Phipps
Sunday, June 16, 2013
Last weeks training
Tuesday- The Guys: Speed Squats- warm up to 70%x5, then do 65% x5x3. Make sure to go as fast as you can on each rep. Reset after each rep and go fast.
Squat Jumps- (use 15 lbs.db ) 3x10
Bicycle Hams- (use black light bands) 3x30 seconds
Abs- Crunches- 50 reps, Knees to Chest- 50 reps
Coach- warm ups- 3x5,then 365x5, 385x5, 405x4 (the pec started to fire at me so I racked it.) Not bad only three weeks after a detached pec. LOL!
Wednesday- Heavy shirt work for the guys.
Warm ups 3x5 then 90%x3 (raw) then shirts on. Joey, Austin, and Adam. 335x3 2 boards, 365x3 2 boards, 385x1 1 board, 405 x1 1 board Joey missed at the top, Austin smoked it, Adam missed at the top. 425x1 Austin smoked this at a body weight of 170.
Reverse Bands- (small black bands) 365x2x5
Close Grip Bench- 225x3x8 We went until failure and then did forced reps to get the 8 reps.
Push Press- 3x5
Laterals- 3x10
Abs- Bent Knee sit ups- 2x25
Thursday- Upper Back work
Hammer Curls- 3x10
Alternate Db Curls- 2x10
Pull ups- 30 reps
Supported barbell rows- 3x10
Abs- Ab wheel- 15, Hip Ups- 25, Toe Touches- 25 reps
Friday
Speed Deads- warm up to 70% x5, then 65% x6x2 + mini bands. Move the bar as fast as possible.
Coach- I went 135x 5, 225x5,315x5, 365x3, 405x3, 455x3, 495x1 I wanted to do 2 reps, but the pec fired at me after the first rep, so I backed off.
Back recovery extensions- 2 mins
Heavy Shrugs- 3x15
Db High Pulls- 3x10
Abs- Bent Knee sit ups- 2x25
It was a great week with the boys, and I am feeling so much better. Praise God!
Coach George W.Phipps
Squat Jumps- (use 15 lbs.db ) 3x10
Bicycle Hams- (use black light bands) 3x30 seconds
Abs- Crunches- 50 reps, Knees to Chest- 50 reps
Coach- warm ups- 3x5,then 365x5, 385x5, 405x4 (the pec started to fire at me so I racked it.) Not bad only three weeks after a detached pec. LOL!
Wednesday- Heavy shirt work for the guys.
Warm ups 3x5 then 90%x3 (raw) then shirts on. Joey, Austin, and Adam. 335x3 2 boards, 365x3 2 boards, 385x1 1 board, 405 x1 1 board Joey missed at the top, Austin smoked it, Adam missed at the top. 425x1 Austin smoked this at a body weight of 170.
Reverse Bands- (small black bands) 365x2x5
Close Grip Bench- 225x3x8 We went until failure and then did forced reps to get the 8 reps.
Push Press- 3x5
Laterals- 3x10
Abs- Bent Knee sit ups- 2x25
Thursday- Upper Back work
Hammer Curls- 3x10
Alternate Db Curls- 2x10
Pull ups- 30 reps
Supported barbell rows- 3x10
Abs- Ab wheel- 15, Hip Ups- 25, Toe Touches- 25 reps
Friday
Speed Deads- warm up to 70% x5, then 65% x6x2 + mini bands. Move the bar as fast as possible.
Coach- I went 135x 5, 225x5,315x5, 365x3, 405x3, 455x3, 495x1 I wanted to do 2 reps, but the pec fired at me after the first rep, so I backed off.
Back recovery extensions- 2 mins
Heavy Shrugs- 3x15
Db High Pulls- 3x10
Abs- Bent Knee sit ups- 2x25
It was a great week with the boys, and I am feeling so much better. Praise God!
Coach George W.Phipps
Back in the saddle again
Hi Everyone,
Well, I have great news- my pec is healing faster than I thought. I was right about it being a partial detachment, as I have most of the movement back all ready. The lower part of the my pec is not working, but that's ok as no one will ever notice. I was even doing some push ups this week. I did heavy Powerlift Good Mornings last week and I was able to go up to 405 before the pec fired at me and told me no. This week I pulled 500x1 before the pec fired, so I should be totally back by the beginning of next month.
We have the WABDL meet in Monterey, CA June 29th, which will be the biggest meet of the year. Matt LaMarque will be hosting this meet, and Matt does everything the best, which means this meet will rock. My boys are set to have a great meet.
I hope all of you are doing well and staying strong.
Coach George W.Phipps
Well, I have great news- my pec is healing faster than I thought. I was right about it being a partial detachment, as I have most of the movement back all ready. The lower part of the my pec is not working, but that's ok as no one will ever notice. I was even doing some push ups this week. I did heavy Powerlift Good Mornings last week and I was able to go up to 405 before the pec fired at me and told me no. This week I pulled 500x1 before the pec fired, so I should be totally back by the beginning of next month.
We have the WABDL meet in Monterey, CA June 29th, which will be the biggest meet of the year. Matt LaMarque will be hosting this meet, and Matt does everything the best, which means this meet will rock. My boys are set to have a great meet.
I hope all of you are doing well and staying strong.
Coach George W.Phipps
Monday, June 10, 2013
Divorce, love, friendship and Powerlifting
Hi Everyone,
I posted something similar to this on my face book. The last six months have been the most trying of my life. I have been tested and tried to almost breaking. Sometimes I wonder how I can make it through one more day. Divorce brings out the very worst in people and causes them to do things they wouldn't normally do, but I also believe it shows the true character of a person when they are pushed to the breaking point. I am hoping that soon my divorce will be final and I can move on.
I believe in true love more than ever. I believe in my heart that true unconditional love will always triumph. Although the last year and a half has been trying I have been so blessed to know the people who truly love me. These people have stood beside me no matter what. I have had dozens of people tell me how much they loved me, yet when my hour of trial came they not only weren't there for me, they turned on me. But, at the same God has surrounded me with some amazing people who love me unconditionally.
Crossfit Sierra Nevada is where I coach these days, and what a great place it is. CSN has become my new church, filled with awesome people and new friends. Willie Kahl and the everyone at CSN opened their hearts to me and gave me a place to coach and teach. I am so thankful to everyone at CSN who calls me "Coach".
Powerlifting and weightlifting have been a major part of my life for over 35 years. Trials have come and gone. Hardship and joy, but there is one constant in my life- the iron and the challenge to lift it. The iron is as much a apart of me as the air I breathe. I thank God that he has given the health and the strength to chase my dreams. I hope all of you will chase your dreams and find true love.
Coach George W. Phipps
I posted something similar to this on my face book. The last six months have been the most trying of my life. I have been tested and tried to almost breaking. Sometimes I wonder how I can make it through one more day. Divorce brings out the very worst in people and causes them to do things they wouldn't normally do, but I also believe it shows the true character of a person when they are pushed to the breaking point. I am hoping that soon my divorce will be final and I can move on.
I believe in true love more than ever. I believe in my heart that true unconditional love will always triumph. Although the last year and a half has been trying I have been so blessed to know the people who truly love me. These people have stood beside me no matter what. I have had dozens of people tell me how much they loved me, yet when my hour of trial came they not only weren't there for me, they turned on me. But, at the same God has surrounded me with some amazing people who love me unconditionally.
Crossfit Sierra Nevada is where I coach these days, and what a great place it is. CSN has become my new church, filled with awesome people and new friends. Willie Kahl and the everyone at CSN opened their hearts to me and gave me a place to coach and teach. I am so thankful to everyone at CSN who calls me "Coach".
Powerlifting and weightlifting have been a major part of my life for over 35 years. Trials have come and gone. Hardship and joy, but there is one constant in my life- the iron and the challenge to lift it. The iron is as much a apart of me as the air I breathe. I thank God that he has given the health and the strength to chase my dreams. I hope all of you will chase your dreams and find true love.
Coach George W. Phipps
Saturday, June 1, 2013
Some Good news
Its been two weeks since the pec tear and I am getting most of the moment back in my arm. I know now that its not a total detachment, but at least half of the tendon tore free from the bone. My Bench Press career is over, but I am still a powerlifter, and there is still the Squat and Deadlift, so Lord willing I'll make a run at some of the Masters records for those and be able to make some noise. I Hope all of you are doing well.
Coach George W Phipps
Coach George W Phipps
More bad news
Two weeks ago Saturday Johnno tore his hamstring. It was bad enough that we will not be going to Salt Lake City next weekend. Johnno is crushed and so am I. So, now we start rehab pulling and pushing sleds to see if we can take one more run at this. I'll keep you posted on how it is going.
Coach George W. Phipps
Coach George W. Phipps
Monday, May 20, 2013
Very Bad News
Hi Everyone,
Last Wednesday I tore my right pec benching with the boys. We were doing rep work and the tendon just blew. I don't know yet if its a complete detachment but its real bloody and bruised. If its not a total detachment its close. This tear now end my benching pressing career. I had a hell of a run placing second in the WABDL Worlds twice, 2010, 2011. Back in 1999 I tore the left pec and was told then that I would never bench again, but instead I had 14 years where I competed against some of the best in the world. God has truly blessed me.
I can still deadlift and squat so back to the power rack as soon as I can. I'll keep you posted. God bless.
Coach George W.Phipps
Last Wednesday I tore my right pec benching with the boys. We were doing rep work and the tendon just blew. I don't know yet if its a complete detachment but its real bloody and bruised. If its not a total detachment its close. This tear now end my benching pressing career. I had a hell of a run placing second in the WABDL Worlds twice, 2010, 2011. Back in 1999 I tore the left pec and was told then that I would never bench again, but instead I had 14 years where I competed against some of the best in the world. God has truly blessed me.
I can still deadlift and squat so back to the power rack as soon as I can. I'll keep you posted. God bless.
Coach George W.Phipps
Sunday, May 12, 2013
Johnno Up date
I will be traveling with Johnno to Park City Utah for the Olympic trials for the Bobsled team. Johnno's family is providing the funds for me to travel with them, so I can coach Johnno as he chases the Olympic dream. I would have never dreamed that I would get the chance to coach someone for the Olympic's. God is good. Park City here we come.
Coach George W. Phipps
Coach George W. Phipps
Wednesday- Powerlifters
Bench Press- (Steve Wong/Arnold work out) 2 warm ups x10 reps, then 2x10, 2x8, 1x6, 2x4 and then a light burn out set with 50-60%. This is real hard.
Triple SUPERSET: Hand Stand Push Ups- 3x10, Ring Dips 3x10, Push Upsx3x10
Laterals- 3x10
100 Rep Tri Push Downs: (bands) Use enough band tension so that you can only get 15-20 reps each set. It should take at least 7 sets to finish.
Abs- 35 V-ups, 35 Toe Touches, 30 Denise Austin's.
Today was a great day lots of real hard work and everyone was here accept Austin. I think he was dodging coach. LOL!
Coach George W. Phipps
Triple SUPERSET: Hand Stand Push Ups- 3x10, Ring Dips 3x10, Push Upsx3x10
Laterals- 3x10
100 Rep Tri Push Downs: (bands) Use enough band tension so that you can only get 15-20 reps each set. It should take at least 7 sets to finish.
Abs- 35 V-ups, 35 Toe Touches, 30 Denise Austin's.
Today was a great day lots of real hard work and everyone was here accept Austin. I think he was dodging coach. LOL!
Coach George W. Phipps
Tuesday- Squats
Squats- 3-4 warm ups x5 reps, then we went for 3 sets of 4 reps, the last set a max effort set. I went up to 425x3 I missed the fourth rep.
Heavy Step ups- 3x8
Banded Glute Ham Raises- (mini and small black) 3x15
Squat Jumps- 3x10 (15lbs db)
Abs- Old School Arnold 50 Crunches, 50 Knees to Chest on the flat bench
It was a good day. No Adam or Austin today because of finals. Joey and I worked hard.
Coach George W. Phipps
Heavy Step ups- 3x8
Banded Glute Ham Raises- (mini and small black) 3x15
Squat Jumps- 3x10 (15lbs db)
Abs- Old School Arnold 50 Crunches, 50 Knees to Chest on the flat bench
It was a good day. No Adam or Austin today because of finals. Joey and I worked hard.
Coach George W. Phipps
Tuesday, May 7, 2013
Johnno getting ready for the Olympic Try outs
Here are two new video's of Johnno getting ready for the Olympic tryouts for the bob sled team June 6. Enjoy.
http://www.facebook.com/photo.php?v=596077473738657&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=10151583729449507&set=vb.508664506&type=2&theater
http://www.facebook.com/photo.php?v=596077473738657&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=10151583729449507&set=vb.508664506&type=2&theater
Monday, May 6, 2013
May 3 Powerlifters
Heavy Stiff Leg Deads- warm ups 3x5, then triples until we reached a Max Effort set of 3 reps. Austin and Joey both got me tonight. I went 425x3, Austin went 445x2, and Joey went 455x2.
The Boys did grip work with the heavy sledge hammer and flipped the big tire (500 lbs)
It was a great week this week. The boys all lifted awesome. I am so proud of all of them. Now we will begin to prepare for the June WABDL meet in Monterey, Ca. It will be one of the biggest meets of the year.
Coach George W. Phipps
The Boys did grip work with the heavy sledge hammer and flipped the big tire (500 lbs)
It was a great week this week. The boys all lifted awesome. I am so proud of all of them. Now we will begin to prepare for the June WABDL meet in Monterey, Ca. It will be one of the biggest meets of the year.
Coach George W. Phipps
May 2 Powerlifters
Alternate Db Curls- 4x8
Supported Lat Pulls- 4x10 Monster Challenge from the boys tonight, but the old man prevailed. I went 215x6.
Ring Pull Ups- 35 reps
Heavy Shrugs- 3x15
Abs- Weighted Straight Leg Sit ups- 2x25
Coach George W Phipps
Supported Lat Pulls- 4x10 Monster Challenge from the boys tonight, but the old man prevailed. I went 215x6.
Ring Pull Ups- 35 reps
Heavy Shrugs- 3x15
Abs- Weighted Straight Leg Sit ups- 2x25
Coach George W Phipps
May 1 Wednesday-Powerlifters
Bench Press- warm ups 3 sets x 5 reps. Then 3x6 heavy sets. Weight was added after each set.
Both Adam and Austin got me tonight.
Db Shoulder Press- 3x6
laterals- 3x10
Weighted Dips- 4x10
Abs- 50V-ups, 50 Knees to chest.
Tonight was another good night. Adam and Austin both got me tonight and they are challenging me every week. I love the challenge.
Coach George W. Phipps
Both Adam and Austin got me tonight.
Db Shoulder Press- 3x6
laterals- 3x10
Weighted Dips- 4x10
Abs- 50V-ups, 50 Knees to chest.
Tonight was another good night. Adam and Austin both got me tonight and they are challenging me every week. I love the challenge.
Coach George W. Phipps
Tuesday- April 30 Powerlifters
Squats- warm ups 3-4 sets x 5 reps. Then 3x6 heavy sets. Start at 80% and increase weight each set.
Austin and Adam went after me tonight and it didn't end up well for them. Austin was out after 365, and Adam was out at 385x4, I went 405x6. My sets were 365x6, 385x6, 405x6.
Lopes Hams- 3x10
Step Back Lunges- 3x8
Abs- Crunches- 50, Denise Austins- 25, Toe Touches- 25
Tonight was a great night, I loved the challenge of Adam and Austin calling me out. They are both getting stronger and I am getting older. I love my boys.
Coach George W. Phipps
Austin and Adam went after me tonight and it didn't end up well for them. Austin was out after 365, and Adam was out at 385x4, I went 405x6. My sets were 365x6, 385x6, 405x6.
Lopes Hams- 3x10
Step Back Lunges- 3x8
Abs- Crunches- 50, Denise Austins- 25, Toe Touches- 25
Tonight was a great night, I loved the challenge of Adam and Austin calling me out. They are both getting stronger and I am getting older. I love my boys.
Coach George W. Phipps
Saturday, April 27, 2013
Videos from Friday
Austin- http://www.facebook.com/photo.php?v=591985404147864&set=vb.100000092287096&type=2&theater
Joey- http://www.facebook.com/photo.php?v=591986797481058&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=591984627481275&set=vb.100000092287096&type=2&theater
Adam with a 300 lbs. tire- http://www.facebook.com/photo.php?v=591986520814419&set=vb.100000092287096&type=2&theater
Coach Phipps http://www.facebook.com/photo.php?v=591985084147896&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=591985664147838&set=vb.100000092287096&type=2&theater
Joey- http://www.facebook.com/photo.php?v=591986797481058&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=591984627481275&set=vb.100000092287096&type=2&theater
Adam with a 300 lbs. tire- http://www.facebook.com/photo.php?v=591986520814419&set=vb.100000092287096&type=2&theater
Coach Phipps http://www.facebook.com/photo.php?v=591985084147896&set=vb.100000092287096&type=2&theater
http://www.facebook.com/photo.php?v=591985664147838&set=vb.100000092287096&type=2&theater
Friday, April 26, 2013
Friday- Powerlifters
Dead lifts-
Warm ups- we did 3-4 sets x5, then 1 set of 3 heavy. Max Effort triple, followed by a Max effort at 80%.
Check out the videos of tonight's lifting on my facebook page. http://www.facebook.com/george.phipps.33
After Deads we did heavy Kettlebell swings- 3x10
Big Tire flips-(tire weighs over 500 lbs. )
Small Tire Farmers walks- (tire weighs 300 lbs. )
I was super proud of my boys tonight, and I felt good as well. We had a good week.
Coach George W. Phipps
Warm ups- we did 3-4 sets x5, then 1 set of 3 heavy. Max Effort triple, followed by a Max effort at 80%.
Check out the videos of tonight's lifting on my facebook page. http://www.facebook.com/george.phipps.33
After Deads we did heavy Kettlebell swings- 3x10
Big Tire flips-(tire weighs over 500 lbs. )
Small Tire Farmers walks- (tire weighs 300 lbs. )
I was super proud of my boys tonight, and I felt good as well. We had a good week.
Coach George W. Phipps
Thursday- Powerlifters
Hammer Curls- 4x8
Banded Curls- 3x10
Pull Ups- 40 reps
Kettlebell Rows- 3x10
Arrow Pulls- 3x15
Abs- 75 V-ups
A good night in the gym.
Coach George W. Phipps
Banded Curls- 3x10
Pull Ups- 40 reps
Kettlebell Rows- 3x10
Arrow Pulls- 3x15
Abs- 75 V-ups
A good night in the gym.
Coach George W. Phipps
Thursday, April 25, 2013
Wednesday- The powerlifters Bench day
DB Bench Press- 2-3 warm ups x5 reps, then 3x7 add weight after each set until you can't do another set.
Ring Dips- 3x10-12
Db Shoulder Press- 3x7
Aichs Tri's- 4x10
Abs- 75 V-Ups
Tonight was good. The twins (Austin and Adam) got me tonight on bench and dips, but there is still deads at the end of the week.
Coach George W. Phipps
Ring Dips- 3x10-12
Db Shoulder Press- 3x7
Aichs Tri's- 4x10
Abs- 75 V-Ups
Tonight was good. The twins (Austin and Adam) got me tonight on bench and dips, but there is still deads at the end of the week.
Coach George W. Phipps
Tuesday- The guys (powerlifting)
Hi everyone,
Well this was a deloading week for the powerlifters. All this week we will be doing "Old School" bodybuilding. The style I use is Arnold and Franco from the seventies. Lots of 8's and 10's. This give the body a break and builds good quality tissue.
Monday-
Squats- (75-80%) 2-4 warm ups x5 reps, then 3x8. Add weight to each set until the last set is a true max effort for 8 reps. I went 365x8, Joey did 415x8.
Front Squats- 2-3 sets x 3 reps, the last set was 275x3 reps.
Banded Leg curls- (heavy tension: blue bands) 3x15
Abs- Glute Ham Machine sit ups- (weight on the head) 2x20
It was nice to be back in the gym with a purpose. Austin and Adam are now chasing the old man (me) so it was nice to kick their butts tonight.
Coach George W. Phipps
Well this was a deloading week for the powerlifters. All this week we will be doing "Old School" bodybuilding. The style I use is Arnold and Franco from the seventies. Lots of 8's and 10's. This give the body a break and builds good quality tissue.
Monday-
Squats- (75-80%) 2-4 warm ups x5 reps, then 3x8. Add weight to each set until the last set is a true max effort for 8 reps. I went 365x8, Joey did 415x8.
Front Squats- 2-3 sets x 3 reps, the last set was 275x3 reps.
Banded Leg curls- (heavy tension: blue bands) 3x15
Abs- Glute Ham Machine sit ups- (weight on the head) 2x20
It was nice to be back in the gym with a purpose. Austin and Adam are now chasing the old man (me) so it was nice to kick their butts tonight.
Coach George W. Phipps
Wednesday, April 24, 2013
USPA report
Hi Everyone,
Two week ends ago we did the California State USPA powerlifting meet in Fresno, Ca. We had a great time together. I took Joey, Adam, Austin and Kyle with me and everyone lifted great. Joey set 4 American records and Austin and Adam had a titanic battle at 181's and Kyle lifted well at 220's.
It was a good meet, well run and the judging was spot on all day.
We had a blast together. We had the best Chinese food I have ever had in Fresno at the Golden Horse. The plates were huge and we ordered more food than could fit on one table, so we had food on two different tables. LOL! We laughed so much and eat way too much. I love my boys! I can't wait until we go to Monterey, Ca in June.
Coach George W. Phipps
Two week ends ago we did the California State USPA powerlifting meet in Fresno, Ca. We had a great time together. I took Joey, Adam, Austin and Kyle with me and everyone lifted great. Joey set 4 American records and Austin and Adam had a titanic battle at 181's and Kyle lifted well at 220's.
It was a good meet, well run and the judging was spot on all day.
We had a blast together. We had the best Chinese food I have ever had in Fresno at the Golden Horse. The plates were huge and we ordered more food than could fit on one table, so we had food on two different tables. LOL! We laughed so much and eat way too much. I love my boys! I can't wait until we go to Monterey, Ca in June.
Coach George W. Phipps
Tuesday, April 9, 2013
Great video to inspire you
This is Sandy doing 65 lbs trushers with one arm. She only weighs 120, but she is as tough as they come. Sandy broke her left elbow a few weeks ago. Enjoy the video.
http://www.facebook.com/photo.php?v=124936127699362&set=vb.100005489256353&type=2&theater
Coach George W. Phipps
http://www.facebook.com/photo.php?v=124936127699362&set=vb.100005489256353&type=2&theater
Coach George W. Phipps
Monday, April 8, 2013
Katie and her Half Marathon
This last weekend I was in Santa Cruz with my sister Lori, Erin my niece, and Katie and her family. Katie was running the Half Marathon on Sunday. Katie has very bad hips, so her even running was a big deal. I designed a special program so that she could run this race and not be completely wreaked. Lots of people told her she was crazy and that she shouldn't run, but I was not one of them. I told her instead that if she followed my training advice she would be able to do the race. Not only did she finish, she finished in 2 hours and 29 mins., and all time best for her. I was so proud of her and she looked great at the end. There are several pictures posted on my face book page, so check it out.
Thursday and Friday- Powerlifters
Thursday-
Hammer Curls- 4x10
Arnold Curls- 2x10
Supported Bench Rows- 4x10
Db Rows- 2x10
Abs- Rocky Sit Ups-30 reps, Toe Touches- 30 reps, Ab Wheel-20 reps
Friday-
Deadlift openers-Joey, Adam, and Austin all did their openers. They warmed up to 85%x3, then they did 90%x2, which is where they will open at next weekend. Then they did 88% x 2x3.
Coach and Matt did Stiff Leg Deads- warm ups:2-3 x 5 reps, then do 2 x5 max effort sets. Coach did 405 x5, Matt did 385x5.
The Guys looked great and should do well this next weekend.
Coach George W. Phipps
Hammer Curls- 4x10
Arnold Curls- 2x10
Supported Bench Rows- 4x10
Db Rows- 2x10
Abs- Rocky Sit Ups-30 reps, Toe Touches- 30 reps, Ab Wheel-20 reps
Friday-
Deadlift openers-Joey, Adam, and Austin all did their openers. They warmed up to 85%x3, then they did 90%x2, which is where they will open at next weekend. Then they did 88% x 2x3.
Coach and Matt did Stiff Leg Deads- warm ups:2-3 x 5 reps, then do 2 x5 max effort sets. Coach did 405 x5, Matt did 385x5.
The Guys looked great and should do well this next weekend.
Coach George W. Phipps
Wednesday- Powerlifting and Johnno
Powerlifters-
Bench- Matt and Coach: 2-3 warm ups x10 reps, then 3x10 add weight to each set until you can't get 10 reps.
Austin, Adam, and Joey- (pre-contest) Austin and Adam warmed up and then did 90%x2, first rep contest legal. Then they did 88% x2x3. Joey warm up to 90% raw x 3 reps, then shirt on and did 315 x3 off of three boards, 335 x3 (three boards) and 335 x1 1 board. 350 x1 1 board.
Db Shoulder Press- 1 warm up x5, then 2x5 max effort.
Flyes- 3x10
Laterals-3x10
Tri's- SUPERSET- Db French Press- 3x10, Plyo Push Ups (these are done fast and explosive. three reps wide, three reps mid, and three reps close. Each rep is done as explosive as you can.) We did 4 sets.
Abs- Glute Ham sit ups- 50 reps, Denise Austin Hip Ups- 30reps
Today was a great day.
Coach George W. Phipps
Bench- Matt and Coach: 2-3 warm ups x10 reps, then 3x10 add weight to each set until you can't get 10 reps.
Austin, Adam, and Joey- (pre-contest) Austin and Adam warmed up and then did 90%x2, first rep contest legal. Then they did 88% x2x3. Joey warm up to 90% raw x 3 reps, then shirt on and did 315 x3 off of three boards, 335 x3 (three boards) and 335 x1 1 board. 350 x1 1 board.
Db Shoulder Press- 1 warm up x5, then 2x5 max effort.
Flyes- 3x10
Laterals-3x10
Tri's- SUPERSET- Db French Press- 3x10, Plyo Push Ups (these are done fast and explosive. three reps wide, three reps mid, and three reps close. Each rep is done as explosive as you can.) We did 4 sets.
Abs- Glute Ham sit ups- 50 reps, Denise Austin Hip Ups- 30reps
Today was a great day.
Coach George W. Phipps
Tuesday- powerlifters
Squats- (Coach and Matt) Old school bodybuilding.
warm ups- 2-3 sets x5-7 reps, then 3x10 (65-75%)
Austin, Adam, and Joey- warm up x5 reps up to 80%x3, then 90%x2. This is where they will open at the contest April 13. Joey went up to 90% raw x3, then briefs and suit for 605x2. Joey will open at 585.
Step Back Db Lunges- 3x10
Bicycle Hams- (orange bands) 3x30 seconds
Reverse Hypers- 3x15
Abs- V-ups- 50 reps, Knees to Chest- 50 reps
It was a good day today Matt and I are doing some old school (Arnold, Franco) style bodybuilding. Matt needs the size and I need the recovery. Austin, Adam and Joey all looked great.
George
warm ups- 2-3 sets x5-7 reps, then 3x10 (65-75%)
Austin, Adam, and Joey- warm up x5 reps up to 80%x3, then 90%x2. This is where they will open at the contest April 13. Joey went up to 90% raw x3, then briefs and suit for 605x2. Joey will open at 585.
Step Back Db Lunges- 3x10
Bicycle Hams- (orange bands) 3x30 seconds
Reverse Hypers- 3x15
Abs- V-ups- 50 reps, Knees to Chest- 50 reps
It was a good day today Matt and I are doing some old school (Arnold, Franco) style bodybuilding. Matt needs the size and I need the recovery. Austin, Adam and Joey all looked great.
George
Sunday, March 31, 2013
Thursday-Powerlifters
Hammer Curls- 3x10
Arnold Curls- 2x10
Pull Ups- Mid Grip Pull Ups- 30 reps
Db Rows- 3x10
Arrow Pulls- 3x15 (orange/grey bands)
Abs- Weighted Straight Leg Sit Ups- 20 reps (100-200 lbs.) Denise Austin's- 30 reps
Lots of work today. I am very proud of the guys.
Coach George W. Phipps
Arnold Curls- 2x10
Pull Ups- Mid Grip Pull Ups- 30 reps
Db Rows- 3x10
Arrow Pulls- 3x15 (orange/grey bands)
Abs- Weighted Straight Leg Sit Ups- 20 reps (100-200 lbs.) Denise Austin's- 30 reps
Lots of work today. I am very proud of the guys.
Coach George W. Phipps
Wednesday- powerlifters
Bench Press- warm ups- 3 sets x 5 reps, then 2max effort sets at 90%x3+
Shoulder Press- 1 warm up x5, then 2x5
Laterals- 3x10
SUPERSET: Push Up Extensions- 10 reps, Db French Press- 10 reps. Do 3sets.
Joey did shirt work after working up to 90% raw x 3 reps. Pins on 7 3-4 inches off the chest- 335x3x3, 355x2
Abs- Rocky Sit Ups- 25 reps, Toe Toushes 25 reps, Denise Austin Hip Ups- 25 reps
Today was a good day. Everyone worked their butts off.
Coach George W. Phipps
Shoulder Press- 1 warm up x5, then 2x5
Laterals- 3x10
SUPERSET: Push Up Extensions- 10 reps, Db French Press- 10 reps. Do 3sets.
Joey did shirt work after working up to 90% raw x 3 reps. Pins on 7 3-4 inches off the chest- 335x3x3, 355x2
Abs- Rocky Sit Ups- 25 reps, Toe Toushes 25 reps, Denise Austin Hip Ups- 25 reps
Today was a good day. Everyone worked their butts off.
Coach George W. Phipps
Friday, March 29, 2013
Tuesday- Powerlifters
We are in our last two weeks before our contest in Fresno, Ca.
Squats- 3-4 warm up sets x5 reps, then 2 max effort sets @85% +. Try to get at least 5 reps and if you can get more that's even better. HIT set- 75% of raw max to failure. 4 seconds on the descent and explode up.
Joey went raw up to 90% x 3, then he put on his briefs. He went 495x3, 550x3, suit on (inzer) 605x1, 655 missed. I should have this video up on my face book soon. Joey misses about four inches out of the bottom and we both end up in the chains. LOL!
Db Front Squats- 3x10
Reverse Hypers- 3x15
Leg Curls- 3x15
Abs- Rocky Sit Ups- 50 reps, V- Ups- 50 reps
All in all a good night.
Coach George W. Phipps
Squats- 3-4 warm up sets x5 reps, then 2 max effort sets @85% +. Try to get at least 5 reps and if you can get more that's even better. HIT set- 75% of raw max to failure. 4 seconds on the descent and explode up.
Joey went raw up to 90% x 3, then he put on his briefs. He went 495x3, 550x3, suit on (inzer) 605x1, 655 missed. I should have this video up on my face book soon. Joey misses about four inches out of the bottom and we both end up in the chains. LOL!
Db Front Squats- 3x10
Reverse Hypers- 3x15
Leg Curls- 3x15
Abs- Rocky Sit Ups- 50 reps, V- Ups- 50 reps
All in all a good night.
Coach George W. Phipps
Monday- The ladies
This is a circuit I put together for Katie and Carolyn.
Verticle Leg Press- 20 reps
Calf Raises (single leg) 20 reps
Squat Jumps- (24 in box) 10 reps
Db Rows- 10 reps
Db Curls- 10 reps
Abs- Crunches- 20 reps
All of the exercises are done one after another for one set, then rest for 2-3 mins and start over. Do three sets.
The girls did great.
Coach George W. Phipps
Verticle Leg Press- 20 reps
Calf Raises (single leg) 20 reps
Squat Jumps- (24 in box) 10 reps
Db Rows- 10 reps
Db Curls- 10 reps
Abs- Crunches- 20 reps
All of the exercises are done one after another for one set, then rest for 2-3 mins and start over. Do three sets.
The girls did great.
Coach George W. Phipps
Hi Everyone
Hi Everyone,
Wow! the last few months have been crazy times in my life. I am hoping to be back on top of keeping you updated better. Sorry about that. I am also going to share what I am doing at crossfit and how I am incorporating crossfit into my client training. Life is filled with ups and downs and some of those downs are almost too much, but what defines who we are is how we overcome when things are hard. I hope all of you are doing well.
Coach George W. Phipps
Wow! the last few months have been crazy times in my life. I am hoping to be back on top of keeping you updated better. Sorry about that. I am also going to share what I am doing at crossfit and how I am incorporating crossfit into my client training. Life is filled with ups and downs and some of those downs are almost too much, but what defines who we are is how we overcome when things are hard. I hope all of you are doing well.
Coach George W. Phipps
Thursday, March 21, 2013
Hi Everyone,
I am now on facebook, so you can follow me on there as well. There are lots of pictures and new videos, so please check it out. I told everyone for years that I wouldn't be on facebook anytime soon, but oh how things have changed. Facebook is where people go to check out all kinds of things and to stay in touch with family and friends. It's a great place to advance my business, so come on over and check out my page. http://www.facebook.com/#!/george.phipps.33
Coach George W. Phipps
I am now on facebook, so you can follow me on there as well. There are lots of pictures and new videos, so please check it out. I told everyone for years that I wouldn't be on facebook anytime soon, but oh how things have changed. Facebook is where people go to check out all kinds of things and to stay in touch with family and friends. It's a great place to advance my business, so come on over and check out my page. http://www.facebook.com/#!/george.phipps.33
Coach George W. Phipps
Personal Training Update
Hi Everyone,
I am training people at Crossfit Sierra Nevada. I am training people how to do the Olympic lifts and helping them to improve their strength. It is going well. If you know of anyone in the Reno area who wants to improve their over all strength and conditioning I am taking on new clients. I moved all of my powerlifting equipment down to the gym and I am now training all of my powerlifters down there.
Coach George W. Phipps
I am training people at Crossfit Sierra Nevada. I am training people how to do the Olympic lifts and helping them to improve their strength. It is going well. If you know of anyone in the Reno area who wants to improve their over all strength and conditioning I am taking on new clients. I moved all of my powerlifting equipment down to the gym and I am now training all of my powerlifters down there.
Coach George W. Phipps
St Patty's day
I was invited to Big B's house for a party Friday night and it was awesome. Brant's parents were so gracious and kind. Brant and Jim almost hugged me to death. I had the best cornbeef ever and the beer and the Jameson's was super good. I needed this- good people who loved me, great food and drink. I hope all of you had a great St.Patty's day.
Coach George W. Phipps
Coach George W. Phipps
Friday- The Guys
Deadlifts- warm ups: 3-4 sets x 5, then 1 heavy warm up x 3reps. Shoot for 1 all out max effort set x 5 reps. Joey and I did 455x5.
Kettlebell Windmills- 3x10 Try to go as heavy as you can.
Kettlebell Side Bends- 3x10 We used 100 lbs.
Abs- Reverse Hyper Sit Ups- 25 lbs. on the head do 25-30 sit ups.
Kettlebell Windmills- 3x10 Try to go as heavy as you can.
Kettlebell Side Bends- 3x10 We used 100 lbs.
Abs- Reverse Hyper Sit Ups- 25 lbs. on the head do 25-30 sit ups.
Thursday- the guys
Bench- We did several warm up sets x 5 reps, then worked up to a Max effort 5 reps. At 85% of raw max.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Wednesday, March 13, 2013
Tuesday- The Guys
Squats- warm ups x 5 reps. We did several warm up sets. Adam, Austin, Matt, and Johnno went for new raw maxes. Joey and I did heavy squats x 3 reps in squat briefs.
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Friday- the guys
Body Building Good Mornings- 2 warm ups x5 then 3x5 add weight to each set.
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Thursday- the guys
KettleBell Curls- 3x10
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Wednesday - guys benching
Bench- (raw max) warm ups x 5 reps we did several warm ups, and then one set at 90%x3, then the guys tried new maxes. Austin got 300 at 170lbs. Adam did a real nice 315 at 180 and Johnno got 285. Joey did shirt work and worked up to 365 x2.
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Wednesday, March 6, 2013
Tuesday the guys (powerlifting)
Squats- (raw no gear)
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
Wednesday, February 27, 2013
Last Friday- The Guys
Rack Pulls just above the knees- work up to a max x5 reps. We guys pushed me to the breaking point. Kyle went 645x5 without straps, I did a single with straps. Joey, Austins and Adam were right there with Kyle.
Heavy Back Extensions- 75 lbs. 3x15
Sludge Hammer Swings- 3x15 on each arm.
Tire dragging and other fun stuff.
Tonight was great I left the guys with Willie and he had them flipping tires and pulling them. It was a great way to end a great week.
Coach George W. Phipps
Heavy Back Extensions- 75 lbs. 3x15
Sludge Hammer Swings- 3x15 on each arm.
Tire dragging and other fun stuff.
Tonight was great I left the guys with Willie and he had them flipping tires and pulling them. It was a great way to end a great week.
Coach George W. Phipps
Last Thursday- the guys
Hammer Curls- 3x10
Arnold Curls- 2x10-12
Pull Ups- 30 reps
Banded lat Pull ins- (grey bands) 3x15
Arrow Pulls- 3x15 (grey or orange bands)
Abs- Weighted Straight Leg Sit ups- (200 lbs) 2x20
It was a good night.
George W. Phipps
Arnold Curls- 2x10-12
Pull Ups- 30 reps
Banded lat Pull ins- (grey bands) 3x15
Arrow Pulls- 3x15 (grey or orange bands)
Abs- Weighted Straight Leg Sit ups- (200 lbs) 2x20
It was a good night.
George W. Phipps
Tuesday, February 26, 2013
Wednesday Feb 20-the guys
Bench Press- warm ups x 5 reps, then do one heavy warm up at 85%x3, then try 90%x3+ try to get as many reps as you can. 4-5 reps is awesome at 90%. Then do 80% x failure.
Joey and I went 90%x3 raw, shirts on: Joey 315 3 boards x3, Coach 335 3 boards x3. Joey 355 2 boards x2, Coach 365 3 boards x3, Joey 365 1 board x1, Coach 405 2 boards x 3, Joey 385 1 board miss. Coach 425 1 board x1, Coach 445 1 board x1, Coach 465 1 board miss. Coach 455 reverse bands (grey) x3 reps.
Db shoulder press- 1 warm up x 5 then 3x5 Coach 85's x5
Feet on the bench Perfect Push ups with Bands- (orange or grey) 3x10-12 reps
Push up Extensions- 3x10
Abs- Straight Leg Sit Ups- (weight on the chest- 100 +) 25 reps, Toe Touches 25, Denise Austin Hip Ups- 25.
It was a good day. I missed the groove on 465 or that might have gone up, but oh well, considering all of the crap in my life my lifting is great. The guys are just simply awesome, I'll come into the gym feeling miserable and then I see the guys and instantly I start to feeling better. I thank God for them every day. I hope all of you are doing well.
Coach George W Phipps
Joey and I went 90%x3 raw, shirts on: Joey 315 3 boards x3, Coach 335 3 boards x3. Joey 355 2 boards x2, Coach 365 3 boards x3, Joey 365 1 board x1, Coach 405 2 boards x 3, Joey 385 1 board miss. Coach 425 1 board x1, Coach 445 1 board x1, Coach 465 1 board miss. Coach 455 reverse bands (grey) x3 reps.
Db shoulder press- 1 warm up x 5 then 3x5 Coach 85's x5
Feet on the bench Perfect Push ups with Bands- (orange or grey) 3x10-12 reps
Push up Extensions- 3x10
Abs- Straight Leg Sit Ups- (weight on the chest- 100 +) 25 reps, Toe Touches 25, Denise Austin Hip Ups- 25.
It was a good day. I missed the groove on 465 or that might have gone up, but oh well, considering all of the crap in my life my lifting is great. The guys are just simply awesome, I'll come into the gym feeling miserable and then I see the guys and instantly I start to feeling better. I thank God for them every day. I hope all of you are doing well.
Coach George W Phipps
Sunday, February 24, 2013
Tuesday- Feb 19 The guys
Hi Everyone,
Sorry I have not posted in a while my life is a crazy mess. Ok, here what we did this last Tuesday.
Squats- warm ups x 5 reps. We did between 3 and 6 warm up sets. Then we did 2 Max Effort sets x5 reps. Joey and I warmed up to 90%x3 raw, then we put on the squat briefs. Then we start adding the plates. I went for a new PR (persoanl record) 605, but missed and ended up in the saftey chains. Joey then went for 665 and missed as well ending up in the saftey chains. Then we added the grey bands set up reverse style. I went for 645 and missed and into the chains again, not good. Joey went for 710 and missed. I went for 605 with the grey bands and did 3 reps. It was not a good day for sure.
Static Lunges- 1 warm up x 6 then 3x6 (db's)
Banded Leg Curls- 3x15
Abs- Ab Machine weighted sit ups- (we go passed paralell) 3x15 with and 25lbs plate on your head.
This was our first workout in the new gym. We moved all of the powerlifting stuff down to Cross Fit Sierra Nevada where I am training trainers and new clients. Bringing hard core powerlifting to a cross fit gym was a major shock for a lot of the people who train there. It was fun and I know that Willie (the gym owner) and I are going to make a great team.
Coach GeorgeW. Phipps
Sorry I have not posted in a while my life is a crazy mess. Ok, here what we did this last Tuesday.
Squats- warm ups x 5 reps. We did between 3 and 6 warm up sets. Then we did 2 Max Effort sets x5 reps. Joey and I warmed up to 90%x3 raw, then we put on the squat briefs. Then we start adding the plates. I went for a new PR (persoanl record) 605, but missed and ended up in the saftey chains. Joey then went for 665 and missed as well ending up in the saftey chains. Then we added the grey bands set up reverse style. I went for 645 and missed and into the chains again, not good. Joey went for 710 and missed. I went for 605 with the grey bands and did 3 reps. It was not a good day for sure.
Static Lunges- 1 warm up x 6 then 3x6 (db's)
Banded Leg Curls- 3x15
Abs- Ab Machine weighted sit ups- (we go passed paralell) 3x15 with and 25lbs plate on your head.
This was our first workout in the new gym. We moved all of the powerlifting stuff down to Cross Fit Sierra Nevada where I am training trainers and new clients. Bringing hard core powerlifting to a cross fit gym was a major shock for a lot of the people who train there. It was fun and I know that Willie (the gym owner) and I are going to make a great team.
Coach GeorgeW. Phipps
Sunday, February 10, 2013
Joey and I deadlifting
http://www.youtube.com/watch?v=7S6pthy-kKs Joey doing 500.
http://www.youtube.com/watch?v=6HSV-2Cln_Q Coach doing 500.
http://www.youtube.com/watch?v=6HSV-2Cln_Q Coach doing 500.
Coach Benching 455 2 boards
http://www.youtube.com/watch?v=xSJo5f1WPmw&feature=player_detailpage
I hope to be able to get 475 at the up coming meet. 475 at 198 will be an all-time best for me.
Coach George W. Phipps
I hope to be able to get 475 at the up coming meet. 475 at 198 will be an all-time best for me.
Coach George W. Phipps
Friday- deads
Deadlifts- warm ups x 5 reps, and then 3 reps, then try for a max effort single.
Hang Cleans- 4x3
Kettlebell Get ups- (45 lbs. )
Back Extentions- (recovery work) 2 mins no weight.
Abs- Body Curls- 30 reps, Denise Austins hip ups- 30reps.
Tonight was good Joey and I went pretty big and everyone else did great.
Coach George W. Phipps
Hang Cleans- 4x3
Kettlebell Get ups- (45 lbs. )
Back Extentions- (recovery work) 2 mins no weight.
Abs- Body Curls- 30 reps, Denise Austins hip ups- 30reps.
Tonight was good Joey and I went pretty big and everyone else did great.
Coach George W. Phipps
Thurday- Upper Back
Hammer Curls- 3x10
21 Curls with EZ bar- 2 sets
Pull Ups- 30 reps
Supported Rows- 3x10
Cable Rear Delts- 3x15
Abs- Weighted Straight Leg Sit ups- 2x20 (use 100-200 lbs.)
It was another good night in the gym.
Coach George W. Phipps
21 Curls with EZ bar- 2 sets
Pull Ups- 30 reps
Supported Rows- 3x10
Cable Rear Delts- 3x15
Abs- Weighted Straight Leg Sit ups- 2x20 (use 100-200 lbs.)
It was another good night in the gym.
Coach George W. Phipps
Wednesday- Bench
Banded Bench Press- (orange bands tied together) warm up without bands x 5 reps, then do one heavy set of 85% x5, then add bands. You'll need to start at about 75% or 80% and do 5 reps. Keep adding weight to each set until youcan't do 5 reps, then do 3's until you can't get 3.
I did shirt work in my Fury- 365x3 (4 boards) 405x3 (3 boards) 425x2 (2boards) 455x1 (2 boards), 475 x1 miss.
Single Arm Db Shoulder Press- 1 warm up x5 then 3x5
Laterals- 3x10
Banded Ball Push Ups- 3x10-12
Crunches- 50 reps, Knees to Chest- 50 reps
Tonight was agood night with lots of hard work.
Coach George W. Phipps
I did shirt work in my Fury- 365x3 (4 boards) 405x3 (3 boards) 425x2 (2boards) 455x1 (2 boards), 475 x1 miss.
Single Arm Db Shoulder Press- 1 warm up x5 then 3x5
Laterals- 3x10
Banded Ball Push Ups- 3x10-12
Crunches- 50 reps, Knees to Chest- 50 reps
Tonight was agood night with lots of hard work.
Coach George W. Phipps
Wednesday, February 6, 2013
Tuesday- Squats (Joey and Coach squatting big)
Hi everyone,
Tonight we went real heavy below are the links to watch Joey and I squatting big. I hope you enjoy and I hope that all of you will push yourselves to new levels of strength and fitness.
Coach George W. Phipps
Squats- warm ups x 5 reps, then 90% of raw max x3 reps. Briefs on we did 3 heavy sets of doubles, then 2-3 heavy singles. We added grey bands to help us out of the bottom. The bands allow you to use more weight and therefore over load your cental nervous system. Enjoy!
http://www.youtube.com/watch?v=AFdRJMhlZsQ Joey at 675.
http://www.youtube.com/watch?v=sH2pppGcWBM Coach Phipps at 585 x 2
http://www.youtube.com/watch?v=Yh_cV9VOOaY Joey squatting 700 x 1
http://www.youtube.com/watch?v=0DyS5sGjCYE Coach Phipps 635 x 1
Tonight we went real heavy below are the links to watch Joey and I squatting big. I hope you enjoy and I hope that all of you will push yourselves to new levels of strength and fitness.
Coach George W. Phipps
Squats- warm ups x 5 reps, then 90% of raw max x3 reps. Briefs on we did 3 heavy sets of doubles, then 2-3 heavy singles. We added grey bands to help us out of the bottom. The bands allow you to use more weight and therefore over load your cental nervous system. Enjoy!
http://www.youtube.com/watch?v=AFdRJMhlZsQ Joey at 675.
http://www.youtube.com/watch?v=sH2pppGcWBM Coach Phipps at 585 x 2
http://www.youtube.com/watch?v=Yh_cV9VOOaY Joey squatting 700 x 1
http://www.youtube.com/watch?v=0DyS5sGjCYE Coach Phipps 635 x 1
Thursday and Friday
Thursday- Upper Back
Hammer Curls- 4x10
21's- Use a EZ bar: Do 7 half way up, and then 7 from half way down to your chin, and then 7 full curls. Do three sets, these should be very hard.
Db Rows- 3x10
Banded Alternate Row- 3x15 (grey bands)
Abs- 65 V-ups
Friday-
Stiff Leg Deads- warm up's x 5 reps, then two top sets x3 reps.
Hang Snatches- warm ups x3, then do 3 top sets x 3 reps.
Side Bends- 3x15
Abs- 45 Body curls
We got a great week. I hope all of you are doing well.
Coach George W Phipps
Hammer Curls- 4x10
21's- Use a EZ bar: Do 7 half way up, and then 7 from half way down to your chin, and then 7 full curls. Do three sets, these should be very hard.
Db Rows- 3x10
Banded Alternate Row- 3x15 (grey bands)
Abs- 65 V-ups
Friday-
Stiff Leg Deads- warm up's x 5 reps, then two top sets x3 reps.
Hang Snatches- warm ups x3, then do 3 top sets x 3 reps.
Side Bends- 3x15
Abs- 45 Body curls
We got a great week. I hope all of you are doing well.
Coach George W Phipps
Saturday, February 2, 2013
wednesday- powerliters
Bench Press- warm ups x 5 reps, then 2 top sets by 5 reps. Then Ram Work- starting at the same weight you finished with + 20 lbs. do 3's adding weight each round until you fail.
Reverse Bands- (Orange Bands) Starting with your raw max add 25 lbs. and do 5 reps, add twenty lbs. to each set until failure.
Coach- warm ups to 90%x5, then shirt on. 365x3 4 boards, 405x3, 3 boards, 425x2 2boards, 455x1 2 boards, 425x2 2 boards.
Behind the neck Press- (pins set at the ears) 1 warm up x 5 reps, 2x5 heavy.
Laterals- 3x10
Push up Extensions- 3x10-12
Abs- 75 V-ups
Reverse Bands- (Orange Bands) Starting with your raw max add 25 lbs. and do 5 reps, add twenty lbs. to each set until failure.
Coach- warm ups to 90%x5, then shirt on. 365x3 4 boards, 405x3, 3 boards, 425x2 2boards, 455x1 2 boards, 425x2 2 boards.
Behind the neck Press- (pins set at the ears) 1 warm up x 5 reps, 2x5 heavy.
Laterals- 3x10
Push up Extensions- 3x10-12
Abs- 75 V-ups
Tuesday-powerlifters
Squats- warm ups x 5 reps,then 2 top set x5 reps.
Joeyand Coach- warm ups to 90% x3, then put briefs on. Did doubles and triples and then 3 singles. Joey did a real nice 630 squat, and I went 565. Next week Joey will go over 700 with reverse bands.
Leg Press- 3 warm ups x 10, then 3 heavy sets of 10 reps
Bicycle Hams- 3x30 sec.
Abs- Crunches- 50 reps, Knees to chest- 50 reps.
Joeyand Coach- warm ups to 90% x3, then put briefs on. Did doubles and triples and then 3 singles. Joey did a real nice 630 squat, and I went 565. Next week Joey will go over 700 with reverse bands.
Leg Press- 3 warm ups x 10, then 3 heavy sets of 10 reps
Bicycle Hams- 3x30 sec.
Abs- Crunches- 50 reps, Knees to chest- 50 reps.
Monday, January 28, 2013
Thursday- Powerlifters
Stiff Leg Deadlifts- warm ups x 5reps, then 2 Max Effort sets x 3 reps. (Coach went 405 x2x3)
Hang Cleans- warm up x 5 reps, then 3x5. (Coach went 205 x2x4)
Hammer Curls- 3x8 (Coach went up to 65's)
Alternate Db Curls- 1 set to failure (use a weight you can get at least ten reps with)
Pull Ups- 35 reps Total. Do as many sets as it takes to get 35 reps.
Abs- Heavy Striaght Leg Sit ups- 2x20 (we used 200 lbs. on these.) Place the plates on your chest and go for it.
It was a good night. The gym was packed and everyone lifted awesome.
Coach George W. Phipps
Hang Cleans- warm up x 5 reps, then 3x5. (Coach went 205 x2x4)
Hammer Curls- 3x8 (Coach went up to 65's)
Alternate Db Curls- 1 set to failure (use a weight you can get at least ten reps with)
Pull Ups- 35 reps Total. Do as many sets as it takes to get 35 reps.
Abs- Heavy Striaght Leg Sit ups- 2x20 (we used 200 lbs. on these.) Place the plates on your chest and go for it.
It was a good night. The gym was packed and everyone lifted awesome.
Coach George W. Phipps
Tuesday- Bench
Db Floor Bench with bands- warms ups 3sets x 5, then 2 top sets x5.
Db Front Raises and Laterals- These are done after another. The db should clear the top of your head.
3x15
Aichs Tri's- 4x10
Db French Press- 3x10
Abs- Body Curls- 30, Ab Wheel 15-20
Coach Phipps
Bench Press: warm ups x5 did four sets then put the shirt on. 365x3 (4 boards), 405x3 (4 boards), 405 x3 (3 boards), 455x1 (2 boards) 475x1 (2 boards), 425x2 (2 boards)
Feet on the Ball Banded Push Ups- 3x10 (green bands)
Laterals- 3x10
Cable Push Downs- 4x15 heavy
Same abs as a above.
Tonight was real good. It felt awesome to move some weight again on bench. Its been a long time since that has happened. I hope all of you are doing well.
Coach George W. Phipps
Db Front Raises and Laterals- These are done after another. The db should clear the top of your head.
3x15
Aichs Tri's- 4x10
Db French Press- 3x10
Abs- Body Curls- 30, Ab Wheel 15-20
Coach Phipps
Bench Press: warm ups x5 did four sets then put the shirt on. 365x3 (4 boards), 405x3 (4 boards), 405 x3 (3 boards), 455x1 (2 boards) 475x1 (2 boards), 425x2 (2 boards)
Feet on the Ball Banded Push Ups- 3x10 (green bands)
Laterals- 3x10
Cable Push Downs- 4x15 heavy
Same abs as a above.
Tonight was real good. It felt awesome to move some weight again on bench. Its been a long time since that has happened. I hope all of you are doing well.
Coach George W. Phipps
Tuesday, January 22, 2013
Joey Squatting Big
http://www.youtube.com/watch?v=dJTIEnjgvp0
http://www.youtube.com/watch?v=GMefOp8SCss
Joey is rockin these days and I hope that he will be my first 700 squatter.
Coach George W Phipps
http://www.youtube.com/watch?v=GMefOp8SCss
Joey is rockin these days and I hope that he will be my first 700 squatter.
Coach George W Phipps
Monday, January 21, 2013
Phipps Power and Fitness Update
Hi Everyone,
Well things have been going real well in the gym this last month. I picked up a new client (Jonno) who wants me to train him for the Olympic Bobsled team. Jonno and I have been working hard to get him ready for the try outs in June, so I'll keep you posted on how things are going. I might be partnering with a local trainer soon. We have started talking about what it would look like to be together, He specializes in crossfit training and we are talking about putting his crossfit training with my strength training all in one gym. I'll keep you posted, but this looks like a great opportunity for both of us.
Coach George W Phipps
Well things have been going real well in the gym this last month. I picked up a new client (Jonno) who wants me to train him for the Olympic Bobsled team. Jonno and I have been working hard to get him ready for the try outs in June, so I'll keep you posted on how things are going. I might be partnering with a local trainer soon. We have started talking about what it would look like to be together, He specializes in crossfit training and we are talking about putting his crossfit training with my strength training all in one gym. I'll keep you posted, but this looks like a great opportunity for both of us.
Coach George W Phipps
Thursday- Powerlifters
Single Leg Db Stiffs- 2 warm ups x8 then 3x8
Hang Snatches- 2 warm ups x5 reps,then 3x5
Hammer Curls- 4x10
Arnold Curls- 1 x failure Use something you can do 10 reps or so with.
Supported Db Rows- 4x10
Db High Pulls- 3x8
Abs- 30 Body Curls, 20 Ab Wheel
It was a great week this week. The gym has been full and the lifting has been great.
Coach George W. Phipps
Hang Snatches- 2 warm ups x5 reps,then 3x5
Hammer Curls- 4x10
Arnold Curls- 1 x failure Use something you can do 10 reps or so with.
Supported Db Rows- 4x10
Db High Pulls- 3x8
Abs- 30 Body Curls, 20 Ab Wheel
It was a great week this week. The gym has been full and the lifting has been great.
Coach George W. Phipps
Saturday, January 19, 2013
Tuesday- Powerlifters
Bench Press- warm ups 3-4 set of 5 reps, then 1 heavy warm up set x3. Then do 1 set at 85% x5, then a HIT @ 75%x failure.
Titan Ram work- 3x3-5 reps start at your raw max and add weight to each set.
Db Alternate Shoulder Press- 1 warm x5-6 reps, 2x5 reps.
Laterals- 3x10
Push Up extensions- 4x10
I did some shirt work tonight. Raw warm ups x5 reps, then 1 heavy warm up x3 reps. Shirt on 4 boards 405x3, 425x3, 3 boards 425x3. It was great moving some weight again.
Lift heavy and always try to do your best.
Coach George W Phipps
Titan Ram work- 3x3-5 reps start at your raw max and add weight to each set.
Db Alternate Shoulder Press- 1 warm x5-6 reps, 2x5 reps.
Laterals- 3x10
Push Up extensions- 4x10
I did some shirt work tonight. Raw warm ups x5 reps, then 1 heavy warm up x3 reps. Shirt on 4 boards 405x3, 425x3, 3 boards 425x3. It was great moving some weight again.
Lift heavy and always try to do your best.
Coach George W Phipps
Monday- Powerlifters
Squats- warm ups: 3-4 sets x 5 reps, then 1 heavy warm up x3, then do 82.5% x5 reps, then 1 HIT set at 75% x failure. Slow 4 second descent on these.
I did some work in my squat briefs: I went 405 x1 on my last raw warm up this was easy, but heavy enough to get ready for the briefs. briefs on 435x2, 475x2, 495x2, 525x2, 565x1 This was easy but my back was telling me to take it easy as I haven't had this much weight on my back in while.
Heavy Db step ups- 1 warm up x6, then 2x6 heavy.
Lopes Hams- 3x15
Abs- Weight on the head sit ups- 2x20 reps, Hip Ups x25
Tonight was great. It felt good to have some weight on my back tonight. i hope all of you are doing well.
Coach George W Phipps
I did some work in my squat briefs: I went 405 x1 on my last raw warm up this was easy, but heavy enough to get ready for the briefs. briefs on 435x2, 475x2, 495x2, 525x2, 565x1 This was easy but my back was telling me to take it easy as I haven't had this much weight on my back in while.
Heavy Db step ups- 1 warm up x6, then 2x6 heavy.
Lopes Hams- 3x15
Abs- Weight on the head sit ups- 2x20 reps, Hip Ups x25
Tonight was great. It felt good to have some weight on my back tonight. i hope all of you are doing well.
Coach George W Phipps
Monday, January 14, 2013
Thursday- Powerlifters
Rack Pulls- (Pins set just above the knees) warm ups x 5 reps, then work up to 2 Max Effort sets x 5 reps. I went 495x5, and Dan went 515 x 5
Hang Cleans- 2 warm ups x 5 reps, then 2x5.
Hammer Curls- 4x10
Db Curls- 1 set t failure
Pull ups- close grip x10, mid grip x 10 reps, wide grip x10 reps
Arrow Pulls- orange or grey bands- 3x15
Crunches-25 reps, Knees to chest- 30 reps, ab wheel- 20 reps.
Tonight was a great night. The gym was full and everyone worked real hard.
Coach George W Phipps
Hang Cleans- 2 warm ups x 5 reps, then 2x5.
Hammer Curls- 4x10
Db Curls- 1 set t failure
Pull ups- close grip x10, mid grip x 10 reps, wide grip x10 reps
Arrow Pulls- orange or grey bands- 3x15
Crunches-25 reps, Knees to chest- 30 reps, ab wheel- 20 reps.
Tonight was a great night. The gym was full and everyone worked real hard.
Coach George W Phipps
Friday, January 11, 2013
Powerlifters- Monday and Tuesday
Monday-
Box Squats- (work up to two max effort sets of 5 reps) warm ups x 3-4 sets of 5 reps. Then two top sets x 5 reps. I went up to 395x5 raw with knee wraps.
Db StepBack Lunges- 1 warm up x8 reps, then 2x8 heavy. I went up to 60's on these.
Banded Leg Curls- (blue bands) 3x15
Abs- Body Curls- 30 reps, Denise Austin Hip Ups- 20, Crunches- 20 reps.
Tuesday-
Db floor bench- 2-4 warm ups x5 reps, then do 2-3 top sets. The last set should be a max effort set. I went up to 135's x5.
Feet on the bench Banded Push ups- 3x10-12 (orange or grey bands) These are done elbows out to work on the delts and upper chest.
Push Presses- 1 warm up x5 then do 2 max effort sets x5 reps. I went up to 195 on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- Weight Behind the Head Sit Ups- 20 reps, Knees to chest- 40 reps.
These two days were great days in the gym. My son Matt was back with us and that was awesome, and everyone worked hard. I hope all of you are doing well.
Coach George W. Phipps
Box Squats- (work up to two max effort sets of 5 reps) warm ups x 3-4 sets of 5 reps. Then two top sets x 5 reps. I went up to 395x5 raw with knee wraps.
Db StepBack Lunges- 1 warm up x8 reps, then 2x8 heavy. I went up to 60's on these.
Banded Leg Curls- (blue bands) 3x15
Abs- Body Curls- 30 reps, Denise Austin Hip Ups- 20, Crunches- 20 reps.
Tuesday-
Db floor bench- 2-4 warm ups x5 reps, then do 2-3 top sets. The last set should be a max effort set. I went up to 135's x5.
Feet on the bench Banded Push ups- 3x10-12 (orange or grey bands) These are done elbows out to work on the delts and upper chest.
Push Presses- 1 warm up x5 then do 2 max effort sets x5 reps. I went up to 195 on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- Weight Behind the Head Sit Ups- 20 reps, Knees to chest- 40 reps.
These two days were great days in the gym. My son Matt was back with us and that was awesome, and everyone worked hard. I hope all of you are doing well.
Coach George W. Phipps
Saturday, January 5, 2013
The Ladies
Nordic Trac Wave- 20 mins
Single Leg Calf Raises- (db on the leg side) 3x15
Bicycle Hams- (orange bands) 3x30 seconds
Abs- V-ups 20 reps, Denise Austins- 15 reps, Toe Touch- 15 reps
The ladies did great today.
Coach George W Phipps
Single Leg Calf Raises- (db on the leg side) 3x15
Bicycle Hams- (orange bands) 3x30 seconds
Abs- V-ups 20 reps, Denise Austins- 15 reps, Toe Touch- 15 reps
The ladies did great today.
Coach George W Phipps
Friday- Joey, Matt, and Eddie
Single Leg Db Stiffs- 1 warm up x8, then 3x8. Joey went up to 75's on these.
Hammer Curls- 3x10
Alternate Curls- 1 x failure. Pick a weight that you can get at least 10 reps.
Three grip Pull Ups- Medium, Close and Wide Grip- Do one set of each trying for 10 reps.
Single Arm Db Rows- 3x10
Arrow Pulls- (orange, green or grey bands) 3x15
Abs- Crunches- 40 reps, Knees to Chest (Incline)- 40 reps
Tonight was a tough night. The guys worked real hard. Its been super cold here but that hasn't stoppped us.
I hope you all had a good first week to this new year.
Coach George W Phipps
Hammer Curls- 3x10
Alternate Curls- 1 x failure. Pick a weight that you can get at least 10 reps.
Three grip Pull Ups- Medium, Close and Wide Grip- Do one set of each trying for 10 reps.
Single Arm Db Rows- 3x10
Arrow Pulls- (orange, green or grey bands) 3x15
Abs- Crunches- 40 reps, Knees to Chest (Incline)- 40 reps
Tonight was a tough night. The guys worked real hard. Its been super cold here but that hasn't stoppped us.
I hope you all had a good first week to this new year.
Coach George W Phipps
Friday, January 4, 2013
The Guys- Wednesday and Thursday
Squats- warm ups x 5 reps then 1 heavy warm up at 3 reps. Then do 2-3 singles. Finish with a max effort single. I went 455x1. Then do 1 sets at 82.5% x failure. I went 385x9. Dan did a real nice set of 425x5.
Heavy Step Ups- 3x6. We went up to 65's lbs. db's in each hand.
Banded Leg Curls- (blue bands) 3x15
Abs- Phipps sits- 25 reps, V-ups- 30 reps.
Floor Bench- warm ups x5's. Do 1 heavy warm up x3, then do 2-3 singles. I went 335x1, and then did one set at 82.5% x failure. I went 265x8.
Feet on the Bench Push Ups- (use bands orange, or grey) 3x10-12
Laterals- 3x10
Superset- French Press- 3x10, Overhead Banded Tri Extensions- 3x15 (orange, green or grey)
Abs- Crunches- 30, Body Curls- 25, Ab Wheel- 15
The last two days have been good. The workouts have been hard but good. We welcomed a new member to the group, Ashley, who has big time strength for a small girl. I hope all of you are having a good first week of the new year.
Coach George W Phipps
Heavy Step Ups- 3x6. We went up to 65's lbs. db's in each hand.
Banded Leg Curls- (blue bands) 3x15
Abs- Phipps sits- 25 reps, V-ups- 30 reps.
Floor Bench- warm ups x5's. Do 1 heavy warm up x3, then do 2-3 singles. I went 335x1, and then did one set at 82.5% x failure. I went 265x8.
Feet on the Bench Push Ups- (use bands orange, or grey) 3x10-12
Laterals- 3x10
Superset- French Press- 3x10, Overhead Banded Tri Extensions- 3x15 (orange, green or grey)
Abs- Crunches- 30, Body Curls- 25, Ab Wheel- 15
The last two days have been good. The workouts have been hard but good. We welcomed a new member to the group, Ashley, who has big time strength for a small girl. I hope all of you are having a good first week of the new year.
Coach George W Phipps
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