Coach's Squat Dead work out

Hi Everyone,
 
I have to double up Squats and dead work due to me being so busy with clients. So, here is what I did last week.


Squats- warm ups 2-3 sets x 5, then 3x5 last two sets max effort.
Stiff Leg Deads: (touch and go)  2-3 warm ups x 5, then do 2 max effort sets x 5 reps
Reverse Hypers- 3x15 (purple bands)
Prowler Pushes- start with 4-45's and add weight to each set there after. Don't have a prowler, then push a heavy pickup truck for 25 yards. Do 3 sets.


Abs- Bent Knee Sit Ups- 40 reps, Arnold Knees to chest 50 reps


Enjoy.


Coach

Bench Day for Matt

Bench press- warm ups x5 reps until you get to 90% of raw max then do 3 reps.  Reverse bands (purple) add25 lbs. to the bar and do 5 reps, continue to add weight until you fail in doing 5 reps.


Incline Db bench- 4x10


Front raises with Db's- 3x10


Laterals- 3x10


Tri Death- Close Grip Push Ups- 10- 12 reps, Priest Tri's- 12 reps, French Press with one Db- 10 reps. Do 4 sets.


Abs- V-ups- 50 reps, Toe touches- 25


Have fun Matt.

Workouts for my son Matt (double days)

Monday Morning-
Squats- warm ups- 2-3 sets x 6 reps, then 3 sets x 6 reps.
Leg Press- 4x10 add weight after each set.
Leg Curls- 4x12




Monday Night-
Stiff Leg Deads- 5x5 first two sets are warm ups, then do 3 heavy sets.
Back Extensions- 3x12
Db High Pulls- 3x6
Abs- Heavy Ab work

Coach's Workout- Push/ Pull Thursday

Db Rear Delts- 4x10
Arrow Pulls- 4x15
Pull Ups- 5x8
Cable Rows (single arm) 4x10
Priest Shrugs- 4x10
Perfect Push Ups + bands- 4x12-15
Alternate Db Shoulder Press- 4x10
Laterals- 4x10
Abs- Bent Knee Sit Ups- 50, V- Ups- 50


Good workout. This was my last workout before leaving for Minnesota.


Coach George W. Phipps

Coach doing arms 8/07/14

Hammer Curls- 4x10
Arnold Curls- 4x8
Banded Curls- 4x10
Tri Push downs- 4x12
Priest Tri's- 4x10
Db behind the neck tri s- 3x10
Single Arm Banded Push Downs- 4x12


As you can see lots of sets and lots of work. Rest periods were only two mins or less between sets. Make sure to use good form on each set. Good form means the muscles have to work, and hard  working muscles produce big gains.


Have fun.


Coach George W. Phipps

More Priest Tri's

Lee says that this was one of Arnold's favorite tri exercises. I am becoming a big fan as well.




Video: https://www.youtube.com/watch?v=oWoo5ZQdnW8&list=UU3g6isgZShtLsfpY-MBawmw

Prowler Pushing

https://www.youtube.com/watch?v=Lwf6B-lc4PI


This video shows a guy pushing the prowler on asphalt which is very tough. We push ours on both turf and the asphalt. We always push for at least 25 yards. Outside we have done some 40 yard pushes.


Coach 

Video of Lee Priest doing Priest Tri's

https://www.youtube.com/watch?v=uA64-xbUCRY


The above video will show you how to do Priest Tri's. I am a big Lee Priest fan.
Enjoy!


Coach

Coach's Workout 8/7/14

This Workout is Push/ Pull: Chest, Shoulders, Lats, and Traps. I can't do regular bench due to my torn right pec, so I do lots of push ups.


Perfect Push Ups with feet on a box- 5x12 + small black bands for two sets and then purple bands for 2 sets.
Double Arm Db Shoulder Press- 5x10
Laterals- 4x10
Mid Grip Pull Ups- 5x8-10
Lat Cable Pull Downs- 5x12
Arrow Pulls- (green bands) 4x10
Db Rear Delts- 4x10
Priest Db Shrugs- 10 in the front and 10 on the sides. Do 4 sets. I used 100lbs. in each hand for the reps in the front, and 75lbs for the side reps.


Great workout!


Coach George W. Phipps

Coach's Workout for Wed 8/6/14

This work out has no squats in it, but works the legs in an awesome way. This workout will set me up for doing heavy deads on Sunday.


Reverse Prowler Pushes (Ryan's): We tie bands between the bars so that you can lean back between the bars and push the sled. This is all quads and brutal.
First set: 2-45 lbs, 2- 25lbs. plates down and back 25 yards. Second set: 4-45's, Third set: 4-45, 2-25's, Fourth set: 4-45's, 4-25's. Brutal quad work.


Step Ups- 3x10 on each leg.
Banded Leg Curls- (green bands) 4x20
Calf Raises- 4x12
Abs- Bent Knee Weighted Sit Ups- (25 lbs plate on the head) 2x30


Have fun.
Coach George W. Phipps
  

Jenna's Workouts Mon 8/4/14

This Workout is all supersets:


Machine Bench (We have a bench machine where you sit upright and bench. If you don't have one of these just do regular bench) 4x10 Start light and add weight to each set.
Perfect Push Ups- (you can add bands for more resistance) 4x10


Flat Flyes- 3x10
Pec Deck- 3x10


Barbell Shoulder Press- 3x8
Db Laterals- 3x10


Priest Tri's- 4x8
Db French Press- 4x10


Abs- Bent Knee Sit Ups- 2x35


Great workout for the ladies and the guys.


Coach George W. Phipps 

Coach's Training- Sunday

Speed Deads- 2-3 warm ups x 5 reps, then 65% of raw Max for 8x1. Yes that's 8 sets of singles. Focus on speed, speed and more speed, but with good form.


Heavy Back Extensions- (I use a 100 lbs. Plate for these.) 3x12
Reverse Hypers with Bands- (I use a glute hamstring machine for these.) Purple bands: 4x12
Priest Shrugs- Use Heavy Db's for these and do 10 reps in the front of the thighs holding the weight at the top for a full count, then do 10 reps on the sides trying to touch your ears on these rep, again hold these at the top. Do 4 sets.


75 V-ups


This was a good workout. Speed work is always hard because you have to make your body go fast
on every sets.


Coach George W. Phipps

Coach's Training- Friday

Arms-


Over Head Banded Extensions- (green, purple) 5x12
Single Arm Cable Push Downs- 5x10
Banded Tri Push Downs- 5x12-15
Single Arm Banded Tri Push Downs- 5x10 (black)
Concentration Curls- 5x10
Db Curls- 5x8
Banded Bench Curls- (very similar to preacher curls) 5x10 (green)


Abs- Body Curls- 40 reps


I started isolating arms to get more work in and now its starting to pay off. My left elbow bothers me most of the time that is why you don't see skull crushers and tri extensions on here. I got rid of those exercises years ago due to lots of pain in the elbows. This workout will really help you build some major guns. Focus on good form and don't cheat yourself.


Coach George W. Phipps 

Coach's Training- Thursday 7/31/14

Push/ Pull- Chest, Shoulders, Lats and Rear Delts


Arrow Pulls- 4x15 (green band)
Banded Lat Pull Downs- (green, purple, black) Mid Grip 4x15. Really squeeze the lats on these.
Single Arm Cable Rows- 4x10
Incline Db Bench- 6 sets of 10 reps.
Feet up on a Bench Perfect Push Ups + Bands- (purple) 5x10 (Make sure to keep the elbows out on these to place the load on the upper pec's and shoulders.)
Single Arm Db Shoulder Press- 5x10
Single Arm Rear Delts- 5x10
Abs- V-ups- 50 reps, Denise Austin Hi Ups- 50 reps


Lots of work tonight. I have to keep the old body young. LOL!  I hope you guys can hang with the old man.


Coach George W. Phipps


   

Coach's Training- Wed

Hi Guys,


Things have been real crazy for me lately. I currently have over thirty clients and I work twelve to fourteen hours a day most days, but life is good because this is what I love to do. Training people is a passion and I love teaching and sharing, helping people to attain their goals is super rewarding. I will share my current workouts with you and post some of the powerlifters workouts as I can.


This week:
Wednesday:
Squats- 6-7 sets of 6 reps. I squatted with just rehband knee sleeves for the first time in over seven years. My knees have not allowed me to squat without wraps in a very long time, so today was great. Start lite and work up to some thing heavy for the last 3 sets.


Single Leg Leg Press- 5-6 sets of 10 reps. Again start lite and add weight to each set. Make sure you don't compromise good form for weight.


Banded Leg Curls- 4x15 (green bands)


Single Leg Calf Raises- 4x15


Abs- Bent Knee sit Ups- 50 reps, Knees to Chest- 50 reps


  

Jenna's workouts- 7/30- 7/31

Barbell Walking Lunges- (Bar weight- 35)  Lunge down twenty five yards down and back do sets.


Prowler Pushes- 2-45 lbs plates, 2-25 plates.  3 sets down and back twenty five yards.


Superset:
Lopes Hams- 3x12
Db Stiff Leg Deads- 3x10


Jump Rope- 2 rounds of 3 min each, on min rest between rounds.


Abs- Russian Twists- (20 lbs) 25, Sellers V's- 20 reps, Bent Knee sit ups- 35




Thursday 7/31
Push/ Pull


Superset:
Incline Db Bench- 4x8,
Feet on the Bench Push Ups- 4x8


Superset:
Close Grip Pull Ups- 3x15
T- Bar Rows- 3x10


Superset:
Plyo Push Ups- 4x3
Sled Pulls- 4 sets (4-45 plates)  Down and back 25 yards.


Superset:
Priest Tri's- 4x10
Alt. Db Curls- 4x10


Abs- Body Curls- 40 reps. (These are done on a incline bench with your legs straight, then lift your legs over your head until they touch the support bar you are holding. Keep your leg straight the whole time.)


These were two great work outs. Have fun ladies.


Coach George W. Phipps






 

Jenna's workouts 7/21- 7/22

Monday-
HIT (High intensity training) Bench: (these are done with a very slow descent and then blast the weight up) 5x10. You should fail on every set, the last rep should be hell.


SUPERSET:
Pec Deck- 3x12
Incline Flyes- 3x10


HIT Standing Shoulder Press- 3x7-10
Db Front Raise to Laterals- 3x10


SUPERSET:
French Press- 3x10
Skull Crushers- 3x10


Abs- Bent Knee Sit Ups- 35, DA (Denise Austin's Hip ups) 50


Tuesday-


SUPERSET:
Supported Rows- 4x10
Db Rows- 4x12


SUPERSET:
T Bar Rows- 3x10
Db Shrugs- 3x15


SUPERSET:
Barbell High Pulls (upright rows) 3x10
Db Hammer Curls- 3x10


SUPERSET:
Arnold Curls- 3x8
Alternate Db Curls- 3x10


Abs- Weighted Bent Knee Sit Ups- 3x25


I am sorry for being such a slacker lately. These are tough workouts, but they will build hard firm bodies. Have fun.


Coach George W. Phipps 

Jenna's Figure Workout for Tue 7/15

Hang Cleans- 5x5
Kettlebell Deadlift High Pulls- 3x15 (Jenna started at 50 lbs, and went up to 75 lbs.)
Superset:
Pull Ups- 4x10
Db Rows- 4x12


Superset:
Db High Pulls (upright rows) 3x12
Arrow Pulls- 3x15


Superset:
Ez Bar Curls- 3x10
Banded Sitting Curls with your elbows on the bench, or you can do these with a cable machine.
3x10


Abs- Body Curls- 25 reps, ab wheel- 25, Toe Touches


Have Fun Ladies.


Coach George W. Phipps 
  

Jenna's figure Monday 7/14

Bench press- 8, 8, 6, 6, 4  add weight to each set, the last set should be a max effort set.
Ring Dips- 4x10


Superset:
Incline Db Bench- 3x10
Incline Db Flyes- 3x10


Laterals- 3x10


Tri Death- One Big Superset
Overhead Tri Extensions with bands or cable- 3x15
Db French Press- 3x10
Skull Crushers- 3x10


Abs- Ab Wheel- 15, Denise Austin's Hip Ups- 25, Toe Touches- 25 reps


Great Workout.


Coach George W. Phipps




 

Raw Powerlifting- Dumb as hell!

For the last ten years there has been a raise of guys doing "RAW" powerlifting, which is doing the three lifts: squat, bench and deadlift without supportive gear. In the early sixties when powerlifting began as a sport guys mostly lifted raw, but there were some guys who were willing to try almost anything to help increase their lifts, which included using towels for knee wraps and tennis balls duct taped behind the knees to help get out of the hole on squats, but mostly guys lifted "raw". It only took a few years before guys started using ace bandages on their knees and elbows to help give them some support. The old ace bandage wasn't much for support, but it was better than nothing.



As the lifters got stronger the injuries increased dramatically. Once a lifters approaches 2 1/2 to 3 times their body weight in the squat and 2 times their body weight in the bench the risk of major injury increases dramatically. In the seventies and early eighties pec tears, shoulder injuries, torn quads and hamstrings, as well as torn triceps were common place at major competitions. The reason for the advancement in knee wraps, bench shirts, and squats suits in the beginning was to help prevent these often career ending injuries.




Bench shirts, squat suits, and knee wraps add weight to the lifts and there is no arguing this fact, but what is wrong with that, especially when the "gear" helps prevent serious injuries. Can you image Tiger Woods using wooden shafts for his golf clubs, or how about pole vaulter's using bamboo poles again, and why not? Because its stupid pure and simple. so, why is it a good thing for golfers to continue to hit the ball farther and farther, and pole vaulters to jump higher and higher, but its not ok for powerlifters and strongmen to lift bigger weights. Notice I included strongmen with powerlifters, and that is because the "World's Strongest Men" use gear. They use squat suits under their shorts and shirts. They use straps, and knee wraps as well as elbow sleeves, yet I never hear anyone say they are not the strongest men in the world.


In my humble opinion lifting "raw" in competitive powerlifting is just plain stupid, and those who do so accept for a very small percentage will end up having a major injury, which in a lot of cases will end their careers. Five years ago I ran a small cash invitational here in Reno. I invited 25 of the best lifters in the area, one of them was one of the best in the world at the time, Big Chad Aichs. The meet allowed squat briefs because two of the main lifters had injuries to their hips, but the rest of the meet was raw. The reason for the raw lifting was so that my son and I could compete heads up, otherwise I would have destroyed him in a bench shirt and I wanted the playing field to be as fair as possible for him and I. The meet was a blast but unfortunately two of my lifters suffered pec tears. Big Chad tore his pec and my close friend Darwin English suffered a career ending pec tear. I have tore both of my pec's raw benching the left one a total detachment and the right one a partial detachment.


Raw powerlifting is not a step forward, but instead a huge step backward. I hope one day powerlifting will be run like the "World's Strongman" contest. One fed and one set of rules with limited gear, but gear allowed for the safety of the lifters to lift the biggest weights possible.


Coach George W. Phipps                

Jenna's Figure wednesday

Banded Squat Jumps- 4x10
Ryan Prowler Pushes- 2-45, 2-25 3sets 25 yards down and back.
Long Jumps- 3 sets of 25 yards down and back. You must jump as far as you can on each jump, otherwise you wasting your time.
Lopes Hams- 3x12
Db Single Leg Stiffs- 3x10
Calf Raises- 3x20
Abs- Crunches- 100 reps


Great workout, which left Jenna and my girls sore and hurting for three days. Have fun! LOL!


Coach George W. Phipps

Jenna's Figure Workout Tuesday

Supported Rows- 4x10
Db Bent Rows- 4x10
Rack High Pulls- (set the rack up so that the bar is just above your knees.) Use your hips and back to help lift the bar, this is a great Olympic Assistance exercise. Use some weight on these. 4x5
Db Shrugs- 4x12 Go heavy.
Db Bench Pull Overs- 3x15
Sitting Band Curls on a bench- 4x10
Ez Bar Curls- 4x10


Abs- Incline Body Curls- 40 reps +


Good hard workout for the back and Bi's.


Coach George W. Phipps

Jenna's figure workouts

This workout is all Supersets.


Machine Bench- 4x10
Machine Shoulder Press- 4x10


Pec Deck- 4x12
Incline Db Bench- 4x10


Db Front Raises- 3x10
Laterals- 3x10


Dips- (add weight if needed) 4x10
Aich's Tri's- 4x10


Abs- Phipps Sits- 20 reps, Toe Touches- 25, Single Leg V-ups- 15 on each leg.


Have fun ladies,
Coach George W. Phipps

Powerlifters- Wed/Thursday Upper Back and Bi's

We do Bicep work before Lat work to pre-exhaust them so that the Lats have to do more work, which in turn makes your back thicker and more dense.


SUPERSET:
Db Hammer- 4x10
Banded Bench Curls- 4x10 (These are done like preacher curls. Tie a jump stretch band around a pole or squat rack and place a bench a few feet away, now using heavy wooden dowel pull the band back and sit under the bench placing your elbows on the bench, now curl towards your chin.)


SUPERSET:
Ring Pull Ups- 4x8-10
Wide Grip Pull ups- 4x10


SUPERSET:
Rear Delts- (dbl arm) 4x10
Band Pull Aparts- 4x15


Abs- Russian Twists 20 lbs med ball x 25 reps, Weight on the head Bent Knee Sit Ups- (25 lbs +) 2x25


This workout is an ass kicker.


Coach George W. Phipps 

Powerlifters- Tuesday Bench

Bench Press- normal warm ups x5 reps. Last warm up at 80%x5. Add light bands tied under the bench Kennelly style. This adds 50+ to the bar at the top. Start with 75% x5, and add weight from there until you fail. Then add weight and go for 3 reps.


Med Ball drops- Lay on your back with a jump stretch band around your back and have your partner drop a 20 lbs med ball on your chest. Catch the ball and explode it back up as fast as possible. You can make things harder by going up in band tension. Do 3x10.


Barbell Shoulder Press- 1 warm up x5, then 2x5 very heavy.


Db Laterals- 3x10


Tri Death- Close Grip Push ups (use a band for more tension) 3x10, Aichs Tri's 3x10, Db French Press- 3x10 This is a big superset. Your Tri's should feel like they will explode after this.


Abs- Body Curls- 30 reps, Ab Wheel- 30


Lots of work today.


Coach George W. Phipps

Powerlifters- Monday Squats

Pin Squats- (pins set right at parallel) warm ups x5 reps, then 3x5 start at 80% of raw max and add weight from there.


Long Jumps- These are broad Jumps done over a 25 yard area down and back. Jump as far as you can on each jumps. These build explosion. 3 sets


Prowler Pushes- Prowler loaded heavy. 6-45's, 4-25 Pushed down and back 25 yards.


Squat Jumps- Use 20lbs. db's in each hand. These are full squats and jump as high as possible. Do 3 sets.


Abs- V-ups- 50, Toe Touches- 25, Crunches- 25


Coach George W. Phipps

Powerlifters- lower back and hamstrings

Today's workout is mostly a recovery workout from our last meet.


Bodybuilding Good Mornings- 2-3 warm ups x6, then 3x6 fairly heavy. Matt Allen and I went up to 275 on these.


Weighted Back Extensions- We use a 100lbs. plate for these. You hold the plate on your chest. 3x15


Side Bends- We use 100+ plate or db on these. 3x15 on each side.


Barbell Shrugs- 3x15 heavy!


Abs- Franco Crunches- 50 reps, Hip Ups- 50 reps


Good solid workout today.


Coach George W. Phipps 

Powerlifters- Upper Back and Bi's

Hammer Curls- 4x10


SUPERSET:
Banded Curls- 3x10
Arnold's- 3x10


SUPERSET:
Reverse Grip Pull Ups- (Makes sure you arch big and touch your belly to the bar and not your shoulders. Squeeze your shoulder blades together) 3x10
Single Arm Sled Lat Pulls- (Load a sled with plates and lat pull it as far as you can. Reset and pull again. Do 25 yards down and back for 1 set. Do 3 sets


SUPERSET:
Arrow Pulls- 3x15
Rear Delts- 3x10


Abs- Body Curls- 2x25


This is a great back workout. Enjoy.


Coach George W. Phipps 

Powerlifters- Strongman Training

We Have a strongman contest July 20 here at our gym, so we are now focused on training for that.
Here is our chest and shoulder workout.


Banded Bench: (we used a purple Jump Stretch Band wrapped around the back and held in the hands.)  Warm Ups- No band on these. 2-4 warm ups x5 reps, then add band and start at 70% of your raw max. Do 3-4 sets of 5 reps. You must be explosive on these.


Clap Push Ups: (do double claps if singles are easy) 3x10
Incline Flyes- 3x10


Feet on the Bench Perfect Push ups + purple or green Jump Stretch band. Your feet are placed on top of the bench with your hands on the floor, keep your elbows out on these, also make sure you lock out each rep. 3x10-12


SUPERSET:
Skull Crushers- 3x8
Tri Push downs- 3x15


Abs- Franco Crunches- 40 reps, V-ups- 20, Arnold Knees to Chest- 40


Lots of hard work!


Coach George W. Phipps


  

Jenna's Figure Workout- Thursday

Bench Press- 8, 8, 6, 6, 4


SUPERSET:
Incline Flyes- 3x8
Standing Band Bench- In the same way you would wrap a band around your back to do push ups, wrap a band around the support post of your power rack and then place you back against the post and bench the band. Do 3x15. Make sure to keep your wrists straight.


SUPERSET:
Alternate Db Shoulder Press- 3x10
Laterals- 3x10


Tricep Trifecta:
Skull Crushers- 3x10
French Press- 3x10
Tri Push Downs- 3x15


Abs- Phipps Sits- 25, Ab Wheel- 15, Toe Touches- 50


Have fun ladies.


Coach George W. Phipps

Jenna's Wed Figure Workout

Wednesday is Leg day.


Prowler Pushes- (if you don't have a prowler push a pick up truck for 25 yards down and back)
4-45- 3 sets
Ryan Prowler Pushes- (these are done pushing backward) 2-45, 2-25  3 sets.
Reverse Hypers- 3x15
Calf Raises- 3x20
Jumping Jacks- 3x35
Abs- Franco Crunches- 40 reps, Denise Austin Hip Ups- 30 reps


Coach George W. Phipps 

Jenna's Figure Workout Tuesday

This is a upper back and bicep workout. It is designed for max back development.


SUPERSET:
Hammer Curls- 4x10
Alternate Curls- 4x10


SUPERSET:
Band Curls- (These are done sitting on the floor with a large band and a bench. Place your elbows on the bench grab a straight bar or wooden handle and curl the band to your chin. These can be done on a cable machine as well.) 3x10
Chin Ups- 3x10


SUPERSET
Wide Grip Pull Ups- 3x10
Cable Rows- 3x10


SUPERSET:
Arrow Pulls- 3x15
Db High Pulls- (upright rows) 3x10


Abs- Body Curls- 40 reps


Lots of work here. Have fun!


Coach George W. Phipps




   

Powerlifters- Monday Squats

Squats- Warm ups: 2-4 sets x 5 reps. Then 80% (of raw max) x5, 82%x5, 85%x5
Heavy Prowler Pushes: 4-45, 2-35, 2-25. 3 sets down and back 25 yards. If you don't have a prowler push a 3/4 ton or bigger truck.


Squat Jumps with 15 lbs. db's. (We jump on a big gymnastic mat) Make sure to jump as high as possible. Do 3x10


Reverse Hypers- 3x15


Abs- Knees to chest- 35, Denise Austin's hip ups- 35, Franco crunches- 30


This is a great workout. It's very tough, so have fun.


Coach George W.Phipps 

Figure Workout- Mon

Jenna's Workout for Monday:


Db Floor Bench: 10, 8, 6, 6, 6


SUPERSET:
Incline Db Bench- 4x8
Pec Deck- 4x12


SUPERSET:
Dips- 3x10
Db Alternate Shoulder Press- 3x8


SUPERSET:
Close Grip Tri Push Ups- 3x12
Single Leg V-Ups- 3x20 reps


Great workout. Have Fun Ladies.


Coach George W. Phipps

Jenna's Bodybuilding Workouts for figure.

Hi Ladies,


I will began posting Jenna's workouts on here. Jenna is working hard to get in shape to compete doing a Figure contest sometime later this year.


Tue-
Floor Bench- 10, 8, 6, 5, 5, 5. The 10 and 8 reps are warm ups and the 6 and 5 reps are heavy. The last set of 5 should be you absolute best you can do.


SUPERET:
Incline Flyes- 3x10
Feet On The Bench Push Ups- + Bands- 3x10-15 reps


SUPERSET:
Db Alternate Shoulder Press- 4x8
Front Raises (db's) 4x10


SUPERSET:
Close Grip Tri Push Ups- 3x10
Skull Crushers- (use an EZ bar) 3x10


Abs- Franco Crunches- 30 reps, Denise Austin Hip Ups- 30 reps, Seller's V's- 20 reps




Lots of work here.


Coach George W. Phipps 

Ladies- Thursday

This is a great over all body workout.


SUPERSET:
Wall Ball Shots- (use a 12-14 lbs Med Ball) 3x15
Burpees- 3x15


SUPERSET:
Db Alternate Shoulder Press- 3x10
Incline Db Bench- 3x10


SUPERSET:
Aichs Tri's- 3x10
Tri Push Downs- 3x15


SUPERSET:
Incline Knees to Chest- 35 reps
Bent Knee Sit Ups- 35


This workout is set up more for women fitness. Have fun ladies.


Coach George W. Phipps

Ladies- Wed

This workout is set up as a Superset Workout.


Box squats-3x10
Static Lunges with db's- 3x10


Prowler Pushes- (or you can do Banded Sprints for 20 yards) Prowler loaded with 2-45's, and 2-25's
Down and Back 15 yards each way. Do 3 sets
Bicycle Hams- (use lite Jump Stretch bands) 3x30 seconds


Calf Raises- 3x15 + Db on the leg side.
Matt Squat Jumps- (or you can just do Squat Jumps) Use 15 lbs. Db's in each hand. 3x12


Skier Jumps- 15 yards down and back. Do 3 sets
Abs- Crunches- 25, V-ups- 25


Have fun ladies.


Coach

Powerlifters- Tue

 This is our last Bench Press workout before the WABDL Monterey, Ca meet.


Bench Press- warm ups x5 reps, then 85%x5 raw. (use your raw max for your %.)
Shirts On- 3 Boards with pause- Start at 75% of your projected max and do 3 reps.
Then go 80%x3, 85%x3.
1 Board- 90%x2, 95%x1. Your 90% should be your opener at the meet.
Incline Db Flyes- 4x10
Feet on the Bench Banded Push Ups- elbows out on these. We use perfect push ups handles for these. 4x10
Db Laterals- 3x10
Aichs Tri's- 4x10
Tri Push Downs- 4x15
Abs- Phipps Sits- 2x25 reps, Toe Touches-2x25


Tonight was a good night. Lots of hard of hard work.


Coach George W. Phipps

   

Tuesday- For My Fitness Girls

Floor Bench- 10, 8, 6, 5, 5, 5  The 10's, 8's and 6's are warm ups, but the real work is the 5's. Bust your ass on these.


Feet on a bench Banded Wide Grip Push Ups- 3x10-12


Incline Flyes- 3x12


Db Shoulder Press- 3x10


Laterals- 3x10


Front Raises- 3x12


Superset:
Aichs Tri's- 4x10, Cable Tri Push Downs- 4x15


Abs- Franco's- 25 reps, V-ups- 30, Knees to chest 30


Have Fun ladies


Coach George W. Phipps  

Powerlifters- Two Weeks out. Box Squats

Hi Everyone,


My Powerlifters and I are two weeks out from going to Monterey, Ca and our first meet of the year.
Here is our Monday Squat Day.


Box Squats- Do 2-4 warm up sets x 5 reps, then do 85%x6, 85%x5, 80%x5 These are all raw and are based off your Raw Max.


Ryan Prowler Pushes- (Ryan's are done pushing the Prowler backward using bands to provide a support for your back) Loaded with 4-45's, 1-35. Do Three sets of 30 yards.
If you don't have a Prowler you can push a heavy truck back wards and accomplish the same thing.


Calf Raises- (Single Leg) Db held on the leg side. 4x15
Bicycle Hams- 3x30 seconds using light Jump stretch bands.
Abs- Franco Crunches (feet supported on a bench) 50 reps, Toe Touches- 25, Hip Ups- 25 reps


Good Workout.


Coach George W. Phipps 

For the Ladies- Monday

Db Floor Bench- 10 reps
Front Raises to Laterals- 10
Pec Deck- 12 reps
Ryan Prowler Pushes or Leg Presses- Ryan's down and back 15 yards. Leg Press 15 reps
Nordic Trac or Stair Climber- 3 mins
Tri Push Downs- 15 reps
French Press single arm- 12 reps
Abs- Franco Crunches- 20 reps, Toe Touches- 30


This is a circuit so do every exercise one after another without a rest. Rest at the end and do 3 sets.


Have Fun,
Coach George W. Phipps 
 

Women's fitness workout-wed

Hi Everyone,


This workout is for one of my fitness gals. Enjoy.


These are all supersets:
Single Arm Cable Rows- 3x15
Chin Ups- 3x10


Db Bench Pull overs- 3x15
Straight Arm Banded Lat Pull downs- 3x15 (these can be done on a cable machine used for Lat Pull downs)


Cable Face Pulls- 3x15
Db Shrugs- 3x15


Arnold Curls- 3x10
Cable Curls done sitting. (use a bench as the support for your elbows) 3x10


abs- Toe Touches- 25, Knees to Chest- 50, Denise Austin- 25 reps


Coach George W. Phipps




Ps. Casey and Nicki I hope you have fun with this.  

The Great Jon Paul- One of the Greatest Strongman Ever

Here is a great video on the great strongman from Iceland. Enjoy.




http://www.youtube.com/watch?v=Zw35UuYuwk0

Powerlifters- Three weeks out from Monterey

Squats- 2-4 warm ups x5 reps, then 85% of raw max for 5 reps.

Prowler Push- First set- 4-45's, then 3 sets with 4-45, 2-35, 2-25. This is real freaking heavy.
If you don't have a Prowler go push and 3/4 or 1 ton pick up. Do 4 sets at 25 yards for time.
 
Bicycle Hams- 3x30 seconds (purple or orange bands)


Laying Leg Curls- 3x15


Abs- Phipps Sits- 25, V-Ups- 40 reps, Ab Wheel- 15


Have fun guys,


Coach George W. Phipps

For My Ladies- Mon

These are all supersets:


Incline Bench with Db- 3x10
Pec Deck or Flat Db Flyes- 3x10


Db Alternate shoulder Press- 3x10
Laterals- 3x10


Tri Push Downs- 4x10
Banded Overhead Extensions (or sub French Press)


Cardio Circuit- Air Dyne 60 cals, or Rower for 60 cals, Prowler Push with 2- 45"s down and back 15 yards 3 times.


Have Fun!


Coach 

For the Ladies in Lake Tahoe

Hi Girls,


I miss you lots already.


These are all supersets:


Pull Ups- 3x10
Lat Pull Ins with a V handle- 3x15


Straight arm Lat Pull downs- These can be done with either a cable machine or bands. 3x15
Db Rows- 3x10


Hammer Curls- 3x10
Alternate DB Curls- 3x10


Cardio Circuit-
Jumping Jacks- 40 reps, Rowing for 1000 meters, Burpees- 15 reps. Do three rounds.


Abs- Franco Crunches- 3x25


Have Fun!


Coach George W. Phipps  

I am back

Hi Everyone,


It has been crazy in my world, but mostly good. I hope all of you are doing good as well. Well, lets get back to it. I will be posting lots of work outs for the ladies, as I have two of my ladies in lake Tahoe, so for all of you ladies out there lets get to work.


Also, I will be posting all of the powerlifters work outs as we get set to compete in Monterey, Ca in three weeks. I will be posting lots of cool videos as well so stay tuned.


Coach George W. Phipps

Up dates for the last few weeks

Hi Everyone,


Sorry I have been slacking these last several weeks, I have been very busy with my business working from 7am to 9 pm every night, but I am hoping I will be able to stay on top of the forum from here on out.


Well, we have been working hard doing a combo of old style Arnold/Franco training with some old school powerlifting. The great thing about this style of training is its a change from what we usually do, which is great. For the last few weeks we have been doing 10's for 3 working sets for 3 weeks, and then the last two weeks 6's for 3 working sets. These are not Max Effort sets, but instead hard working sets.


We have five weeks before our first big meet of the year, WABDL Monterey, Ca June 7. I have several guys lifting in this meet, so I am really looking forward to it. I will be posting our workouts on here as well as some of the women's fitness workouts.


Go heavy or go home,
Coach George W. Phipps           

Bench Press

Ok, Everyone here is what we did on Tuesday.


Db Bench- 2-3 warm ups x10, then 3x10. These sets should be Max Effort sets.
Incline Db Flys- 5x10


Feet Elevated (we use TRX for these, you can use a bench or an exercise ball) Push Ups, use bands for more resistance. 5x10


SUPERSET: Alternate Db Shoulder Press- 4x10, Laterals- 4x10


SUPERSET: Aichs Tri's- 3x10, Bench Dips + extra plates 3x15


Tricep Push Downs- 50 reps. Set the weight so that you can only do 15-20 reps until failure, then rest for 30 second and go again. Keep doing this until you have done 50 reps.


Abs- V-Ups 75 reps


This was a great workout. Have fun everyone.


Coach George W. Phipps

      

Monday Squats 10 weeks out

Warm ups 3-4 sets x 5 reps, then starting at 65% of raw max do 3x10 add weight to each set. The last set should be all out Max Effort.
Long Jumps- Jump as far as possible for a distance of 20 yards and then jump back. each jump needs to be as far as you can jump. These build explosive power. Do 3 sets.


Prowler Pushes- weight on the sled 4-45's and 2 35's. Push the prowler 20-25 yards down and back. Do 3 sets.


Bicycle Hams- 3x30 seconds
Abs- Crunches-50 reps, Knees to Chest- 40 reps


This was a butt kicker. Have fun!


Coach George W. Phipps  

Back and Bi's

Triple Threat- (three exercises done in a big superset)
Chin Ups- 10 reps
Db Rows- 12 reps
T Bar Rows- 12 reps  Do all three one after another without stopping. Take a break after each round and restart. These are hell make sure you give it everything you have. THERE IS NO CRYING IN POWERLIFTING!


SUPERSET- Bench Pull Overs- (lay across a bench with your shoulder blades on the bench and you hips lower than your chest. Take a db held I both hands, with your arms straight lower the db as low behind your head as you can and then pull back over until your arms are back to vertical. Make sure to take as big a breath as you can at the beginning of each rep and hold it until you return the db to the vertical position.) Do 3x15


Rear Delts (dbl arms) 3x10


Bicep Death!
SUPERSET- Ez Bar Curls- 4x10, Arnold Concentration Curls- 4x10,
Banded Hammer Curls- 4x10


Abs- Arnold Twist- 50 reps, Knees to Chest- 50 reps, DA- 50 reps


Have fun!


Coach George W. Phipps  


  

Bench Work 10 weeks out

Bench Press- 2-3 warm ups x5 reps, then starting at 65% do 3x10. add weight to each set. The last set should be as heavy as you can do for 10 reps.


Dips- 4x10 add weight if you can.
SUPERSET: Incline Db Bench- 3x10
Laterals- 3x10
SUPERSET: Db Alternate Shoulder Press- 3x10
Skull Crushers- 3x10
SUPERSET:Single Arm Tri Push downs- 3x15
Single Arm French Press- 3x10


Abs- Rocky Sit Ups- 40 reps, DA Hip Ups- 40 reps


This was a great work out. Have fun and lift big.


Coach George W. Phipps

Ten Weeks to Monterey

Hi Everyone,


Well it's ten weeks to the WABDL Monterey meet. The Monterey meet is my favorite meet on the WABDL schedule. I will be outlining our training for this meet over the next several weeks. I hope all is well with everyone who follows this forum.


Monday- Squat day
Squats- 2-3 warm ups x 5 reps, then 3x10. Start at 65% x10 and add weight to the next 2 sets.
Reverse Prowler Pushes- Push the Prowler back wards. Weight 4- 45's down and back 25 yards. Do 3 sets.
Squat Jumps- (use 15 lbs. db's) 3x10
Reverse Hypers- 3x15
Laying Banded Leg Curls- 3x15


Have fun everyone this workout was brutal.


Coach George W.Phipps
 

Arnold's Revenge Workouts

Hi Everyone,


Here are two new workouts that I have put together that are very tough. These are not for the meek or mild. LOL!


Squats- 10, 10, 8, 6, 6, 4  Start with 60-65% and add 20 lbs. to each set there after and try to complete all of the reps. Joey finished his last set at 475x4. His total poundage was over 17,000 lbs.


Prowler Pushing- 325 lbs. push down and back 20 yards. Do three sets.
Plyo Lunges with 20 lbs. db's  Do 3 sets x 10 reps.
Banded Leg Curls- 3x15
Abs- Body Curls on a steep inclines. Do 40 reps.






Bench Press- 10, 10, 8, 6, 6, 4  Start with 60-65%  and add 10-15 lbs. to each set.


Incline Db Bench- 3x10
Db Shoulder Press- 3x10
Partial rep Shoulder Press- 3x6 Chose a weight that is 60% of your one rep max. Do six half reps from the shoulders to the top of your head, then do 6 half reps from the top of the head to full extension, then do 6 full reps.
Laterals- 3x10
Tri Death- Push Downs- 15 reps, Close Grip Push Ups- 10 reps, Db French Press- 10 reps.
Abs- Weight Behind your head sit ups- 2x25


These to workouts were super hard. If you chose to venture here be prepared to work your ass off.


Coach George W. Phipps  

Heavy lower back work

Powerlift Good Mornings (start with a normal squat stance and a slight knee bend, push your ass back while keeping your back tight and arched until you touch the pins, which should be set so that you shoulders are 6-8 inches above parallel.) Do 3-4 sets x 5 reps. Use some weight on these. Use a belt.


Rack High Pulls- set the pins so that the bar is just above your knees. Then, from the pins pull and throw your hips and pull the bar to you chest in a high pull position. Use some weight on these.
3-4 set x 5 reps.


Db Shrugs- 3x15


Abs- Phipps sits- 25 reps, Ab wheel- 25 reps, V-ups- 35 reps


Have fun,


Coach George W. Phipps


 

Jackie and a great ab workout

Jackie,


Db Bench- 10 reps
Front Raises to laterals- 10 reps
Incline Db Bench- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10
Close Grip Push ups- 10 reps


This is a big circuit try to do all of the exercises without taking a break. You can rest after all the exercises have been completed. Do 3 sets.


Abs- Phipps Sits-25, Rocky Sit Ups with feet on the bench-25, V-Ups- 25, Body Curls- 25 reps


Have fun,


Coach George W. Phipps

Competitve Benchers

Warm up x 5 reps, do 2-3 sets.
Work up to 90%x3, then put on shirts and do 2-3  sets x 3 reps with three boards. Then go to one board and do 3 reps until failure. Try for 1 heavy single.


Db Push Press- 3x6
Laterals- 3x10
Dips- 3x10
Trifecta- Single hand push downs- 3x15, Over head band extensions- 3x15, Feet on the bench Push Ups with a band.3x10-15
Abs- Knees to chest- 30 reps, Rocky Bent Knee sit ups-30 rep, V-ups- 30 reps
   

Tuesday- Bench Press

Non- competitive lifters- warm ups- 2-3 warm ups x5, then do 75% x failure. This is an all out set, so don't leave anything, let it all go.
Incline Db Bench- 3x10


Db Shoulder Press- 3x6
Front Raises to laterals- 3x10
Trifecta Superset- Banded Over head banded extensions- 3x15, Aichs Tris- 3x10
Close Grip Tri push ups- 10-12
Abs- Body  Curls- 20, DA- 25 reps, Sellers V's- 20 on each side.  

Monday Squats

Powerlifters


Squats: Below there are two workouts one for  those competing in March and those who are just trying to get stronger.


Non Competition lifters:
Squats- 2-3 warm ups x 5 then do 75% x failure. Do 75% until you cannot do another rep. This is an all out set and you should get 10-15 reps.
Prowler Push- 4-45's, 2-25's loaded on the prowler. Then push it down twenty yards and back.
Vertical Leg Press- 3x10
Banded Leg Curls- (green bands) 3x15
Abs- Phipps Sits 3x25


Competition Lifters:
Squats- 2-3 warm ups x5 reps, then do 3 reps @ 90%. Then put on briefs and do 2-3 sets x 3 reps. Then do 2x2 very heavy sets, and then 1 Max Effort single. Joey went 645x1 at 190 lbs. and briefs.
Prowler Push: same as above.
Long Jumps- Do Long Jumps down 20 yards and back. Make sure you jump as far as possible on each jump. Do 3 sets.
Alternate Leg Curls- (use green bands) 3x15
Abs- Phipps Sits- 3x25


Tonight was a great night lots of very hard work.


Coach George W.Phipps   
     

Jackie- Plyo Cards

Jackie- you need a deck of playing cards and a willingness to work hard.


Ok, do these exercises:
Jumping Jacks
Push Ups
Mountain Climbers
Static Lunges
Sit ups
Db Curls
Db shoulder Press


Now, shuffle and deal 2 cards for each exercise. The total of the two cards is how many reps you will do for each exercise. Keep dealing out 2 cards for each exercise until all the exercises have cards. hen do the reps for all the exercises, then reshuffle and redeal 2 cards for each exercise, then do your 2 set. Repeat for you third set. Have fun.


Coach George W Phipps 
  

Squat Workouts

Getting ready for the APF meet in March.


Squats- warm ups: 2-3 warm ups x 5 reps, then 85%x5, 90%x3, briefs on and then do sets of 3 reps, until failure. For those without briefs do the 90%x3+ then do a HIT sets with a 4 second descent and explode up do as many reps as you can with 78%.


Prowler Pushes- 4 45's + 2-25's. Down and back twenty yards. Do 3 sets. If you don have a prowler use a heavy truck and push it twenty yards and then back.


Long Jumps- Jumps as far as you can recover and jumps again. Jumps down 20 yards and back. Do 3 sets.


Bicycle Hams- 3x15 Use the biggest bands you can.


Abs- Phipps sits- 25 reps, Hip Ups- 25, V- Ups- 25 reps 

Coach's workouts

I have been very busy the last several weeks, so training with the guys has been almost impossible.
So, here is what I did Sat and Sun.


Sat-
Squats- Warm ups x 5- I did 5 warm up sets x 5 reps. Then I did 1 heavy set at 385x5. Put briefs on and did: 425x5, 455x5, 495x5. These were all a little high, but I'll get them down in the next two weeks.
Rack Pulls- (pins set just below the knees) 225x5, 315x5, 365x3, 405x3, 455x3, 495x4


Sun-
Heavy Db Box Squats- 2 warm ups x8, then 3x8 I went up to 97 lbs. in each hand for my last set.
Heavy Back Extensions- 100 lbs. 3x15
Pull Ups- 35 total reps
Db Rows- 3x10 at 115 lbs.
Hammer Curls- 3x8
Arnold Concentration Curls- 4x8-10
Abs- Weight on the head bent knee sit ups (used 35lbs. x 30 reps) 30 V-ups, and then 40 DA's)  

Powerlifters Friday

Heavy Single Leg Db Stiff Leg Deads- 2 warm ups x8 then 3x8
Heavy Russian Style Back Extensions with a barbell. (set the rack so that you are vertical to the floor) 3x10
Db Side Bends- 3x15
Rack High Pulls- (set the pins just below the knees) 3x6
Abs- Weight on the head bent knee sit ups- (try 25 to 45lbs.) 2x25


Tonight was good and the guys worked real hard.


Coach George W. Phipps 

Tabata For the guys in Bemidji

Push Ups- 20 seconds
10 seconds rest
Jumping jacks- 20 seconds
10 seconds rest
Tire Flips- 20 seconds
10 seconds rest
Long Jumps- 20 seconds
10 seconds rest
Plyo Lunges- 20 seconds


Try to do 3 sets. have Fun!


Coach George W. Phipps

jackie

Walking Lunges- (use 10-15 lbs. Db) Lunge down 25 yards and back.
Squat Jumps- Use 10 lbs. db 3x10
Calf Raises- 3x15
Jumping Jacks- 30 reps
Abs- Crunches- 25, Denise Austin's- 25, Single Leg V-ups-20 reps on each leg


Have fun,


Coach George W.Phipps

Tuesday Bench day

We are getting ready for an APF meet the second week of March.


Bench Press- warm ups-2-3 sets x 5 reps, then 85%x5+ try to get as many as possible.
Hit set- slow 4 second descent 75% to failure.
Single Arm Db Shoulder Press- 3x6
Laterals- 3x10
Aich's Tri's 3x10
Dips-3x10
Abs- Ab wheel- 20, DA- 25, V-ups- 30 reps


Tonight was a good night the guys all worked very hard.


Coach George W.Phipps

Monday

Box Squats- 2-3 warm ups x 5 reps, then do 2x5 Max Effort sets. Joey went 495x5 tonight.
Plyo Lunges- Use 25 lbs  Db's  3x10 We did these on a soft mat but any flat surface will work.
Skier Jumps- (Jumps as far as you can diagonally, jump 25 yards. Do 3 sets.
Banded Leg Curls- Use big blue bands and do 3x15.
Abs- Body Curls- 30  reps, Weighted Bent Knee sit ups-25 reps


We had a great night tonight. Joey handled 495 real easy.


Coach George W. Phipps
  


   

Jackie and Zack

Jackie-
Squat Jumps- (use 10 lbs db's) 3x10 Jump as high as you can on each reps. you should be like a piston on these jumping up and down.
Walking Lunges- (use 10-15 db's) Lunge down 15 yards and back. Do 3 sets.
Db Rows- 3x15
Arrow Pulls- 3x15
Db Curls- 3x10
Calf raises-3x15
Abs- Crunches- 30 reps, Denise Austin's- 25


Zack-
Wide stance squats- start light at first. 3x10
Walking lunges- (use 20 lbs db's) Lunges 15 yards and back. Do 3 sets.
Squat Jumps- (use 15lbs db's) 3x10
Calf raises- 3x15
Leg Extensions- (single) 3x15
Abs-same as Jackie.


Have fun.


Coach George W. Phipps 

Chest and Shoulders

Floor Bench- warm ups 2-3x5, then 2 Max Effort sets x 6 reps. (Adam went 285x6)
Dips- (Forward lean for more chest focus) 3x10-12
Incline Flyes- 3x10
Front Raises to Laterals- 3x10
Triceps Madness-
Ball Push Ups- (use bands for more tension) 3x10-15
Aichs Tri's- 3x10
Tri Push Downs- 3x15 Very little rest between sets and no rest between exercises.
Abs- V- Ups-30 reps, Knees to Chest- 50 reps  

Jackie and the girls

Hi Girls,


You girls can use the chest and shoulder workout I just sent the boys just use lighter weights.
I hope you're having fun with the workouts. Just let me know if you need anything.


Coach George W. Phipps 

For the guys in Bemidji

Chest Shoulders and Tri's


Db Single Arm Bench- 4x8
Db Incline Bench- 3x10
Db Incline Flyes- 3x10
Push Press- (use some weight on the bar for these. Use a quarter squat and drive the bar over head. Use belts.) 1 warm up x6, then 3x6
SUPERSET: Laterals- 3x10, Aich's Tri's- 3x10
Feet on the bench Close grip push ups- 3x10-12
Abs- Weight on the head Bent Knee sit ups- 3x25


Have fun boys. Go big or go home!
Coach George W.Phipps

For Jackie

Body weight back extensions or Single Leg Stiff Leg Deads with Db's- Do 3x10
Db Side Bends- 3x15
Static Lunges (use db's) 3x10 on each leg
Db Shrugs (use light weights- 3x12
Db Curls- 3x10
Crunches- 25 reps, Knees to Chest Arnold style- 30 reps


Have Fun,


Coach

Heavy back day

Every Friday is our heavy back day.


Stiff leg deads- 2-4 warm ups x 5 then 2 max effort sets x 5 reps. Joey and Coach A did 405 x5
Russian Back extensions- (Use a Glute Ham machine or back extension machine, but then place a loaded barbell on your back and lift from the 90 degree down position to parallel. These are rough. Do 3x10
Side Bends- 3x15 heavy db
Db Shrugs- 3x10-15 use as much weight as you can, but get a full range of motion.
Abs- Weighted Un-supported sit ups (use 25-45 lbs plate on your head and don't move your feet.)
Do 3x25


We had a great work out and I hope you will as well.


Coach George W. Phipps

Chest and Shoulders

Bench Press- warm ups 2-3 sets x 5 reps. Then do 3 Max Effort sets of 6 reps. The last set is allout don't save anything.


Behind the head Shoulder Press- I like to do these in the power rack with the pins set just above the ears, this is the best angle for the shoulders. Wear a belt and put some weight on the bar. 3x6


Db Front raises to laterals- 3x10
Evil Quad for Tri's-
Feet on the bench close grip push ups- 10 reps, Tri push downs- 15 reps, Aichs Tri's with Db's x 10 reps. Do 3 sets and try to go as heavy as you can with good form.


We had a great workout with this one, and I hope all of you will as well.


Coach George W. Phipps
 

Tuesday- Squats

Hi Everyone,


Here was our Monday/Tuesday Squat routine. We Used my cable bar, but you can do regular Squats and still get good results.


Squats- 2-3 Warm Ups x5, then work up to 2 Max Effort sets of 8. The last set should be an all out set.
Leg Press- 1 warm up x 10 reps, then do 3x10 Max Effort sets.
Prowler Pushes- sled loaded with 4-45, 2-25. We pushed it down and back 20 yards each way. Do 3 sets.
Lopes Hams- 3x10
Abs- Weight GH sit ups- weight on the head (25-35lbs.) Do 2x25


Have fun everyone.


Coach George W. Phipps   

For Jackie-chest and shoulders

This is a strength circuit. Do one exercise after another until all the way through, then rest and start a new set.


Push Ups- 10 reps
Db Shoulder Press-10 reps
Laterals- 10 reps
Db flyes- 10 reps
Tricep Push downs- 10 reps
V-Ups-20 reps


Try for 3 sets. Have fun!


Coach George W. Phipps

For the guys in Bemidji

Bench Press- 2-3 warm ups x 5reps, then do a bench wave: Do 1 set for 10 reps, then do the next set for 6 reps, and then back to 10, and finally finish with 6 reps. Try to go as heavy as possible on each set.
Db Incline Bench- 3x8
Alternate Db Shoulder Press- 3x8
Laterals- 3x10
TRI's- SUPERSET: Close Grip Push ups- 10 reps, Aichs Tri's - 10 reps, do 4 sets.
Abs- V-ups- 30 reps, Butte Sit Ups- 25 (with weight)


Have fun boys,


Coach George W. Phipps
  

Monday- Squats

Cable Bar Squats- (These are very hard) 2-3 warm ups x5 then 3x8. Joey went 405x8.
Verticle Leg Press- 2 warm ups x10, then 3x10
Glute Raises- 3x10
Banded Leg Curls- 3x15
Abs- Toe Touches- 35, Crunches- 35, Denise Austin's- 30


Tonight the boys worked hard.


Coach George W. Phipps 

Last Friday

Bodybuilding Good Mornings- My boys hate these, but they are super good for a strong back and good hamstrings.  Do 2-3 warm ups x5, then do 3x10. The last set should be very heavy. I went 295x10 on my last set.
Heavy Back Extensions- (use weight on these held close to your chest) 3x15 We use 100 lbs. on these.
Side Bends- 3x15
Abs- Weight Glute Ham Sit Ups. (weight held on the head) 3x25


Tonight was a good one. I hope all of you are doing well.


Coach George W. Phipps

Upper Back and Bi's

Pull Ups-wide grip,mid and close grip. 3x10
Single Arm Lat Pull ins (or db rows) 3x15
Hammer Curls- 3x10
Alternate Curls- 3x10
Db Shrugs- 3x15
Rear Delts- 3x12
Abs- V-Ups-30 reps, Hip Ups (Denise Austin's) 30 reps, Arnold Knees to chest- 30 reps


This is a very good back and Bi workout. Enjoy!


Coach George W. Phipps

Tuesday- Bench Press

Bench Press- 2-3 warm ups x5, then 3x10 The last set is a Max Effort set.
Db Flyes- 3x10
Db Shoulder Press- 1 warm up x5 then 2x8
Laterals- 3x10
Superset: Reverse Grip Bench (hands close together) 3x10, Aichs Tri's 3x10


Abs- V-ups- 30, Arnold Knees to chest- 35 reps, Denise Austin's- 25


For Jackie:
Push Ups- 3x10
Db Flyes- 3x10
Db Front Raises- 3x10
Laterals-3x10
Tri's- Superset: French Press- 3x10, Tri Push Downs-3x15


Abs same as above.


We had a great training day today. The Reverse Bench is a great Tri exercise. I hope all of you have a great training day.


Coach George W. Phipps

This ones for Jackie

Db Box Squats- 3x10
Walking Lunges- Use lite Db 's and lunge down 15 yards and back.
Leg Curls- 3x15
Single Leg Calf Raises-Use a db in the hand on the side that you are using. 3x15
Abs- Single Leg V-ups- 20 Reps on each leg, Denise Austin's-20 reps


Have fun Jackie.


Coach George W.Phipps  

Squats tonight

Pin Squats (you can sub in box squats) warm ups x 5 reps for 2-3 sets, then do 2 or 3 sets of 6 reps.
Leg Press- 1-2 warm up x10, then 3x10 Max Effort. The last set should an all out set.
Prowler Pushes or Sled Pulls- 3 sets of twenty yards. Down and back. These should be tough.
Squat Jumps (Use 10lbs.) 3x10
Banded Leg Curls- 3x15 on each leg.
V-Ups- 35, Denise Austin's- 35


Joey had a huge night tonight and squatted 455x8, 495x2, 425x10. Everyone worked real hard tonight and it was a great night all the way around.


Coach George W. Phipps

Video: Brent Mikesell The Best Squater Ever

In my humble opinion Brent Mikesell was the best squatter ever. All of his squats were legit, nothing 4 inches high, he always had control with the huge weights he lifted, and on top of all of that Brent is a straight up guy. Enjoy this amazing video. https://www.youtube.com/watch?v=Q28-Yr4YC6o

Coach George W. Phipps

Upper Back and Bicep training

Superset:
Ring Pullups- 3x10 reps, Single Arm Lat Pull Ins- 3x15 (go as heavy as you can on these.)
Superset:
Db Rows- 3x12, Db High Pulls (upright rows) 3x10
Superset:
Hammer Curls- 3x10, Alternate Db Curls- 3x8
Superset:
Arnold Curls- 3x10, Arrow Pulls- 3x15
Abs- Phipps Sits- 25, Toe Touches- 25, V-ups-25, Denise Austin's- 25

We are training for the Coaches pose off challenge. I challenged the young bucks to a pose off with the old man in Feb., so I hope to have pictures for you when that happens. We will be doing more bodybuilding style training until then. I hope all of you are doing great.

Coach George W.Phipps