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
Wednesday, February 27, 2013
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.
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