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
Saturday, April 27, 2013
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
Subscribe to:
Posts (Atom)