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  

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

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  

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

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

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   

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

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

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