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
Monday, June 24, 2013
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
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