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
Monday, January 28, 2013
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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