Count down to the WABDL Worlds

Hi Everyone,

Well it's only four weeks out before me and my team head for Las Vegas.  Starting this week I'll post my workouts and thoughts leading up to the 2015 WABDL Worlds. I have four lifters and myself competing this year.

Monday work out:
85% Deaedlifts- I am working off a 525 raw deadlift max.  This work out went like this:
Deadlifts: 135x2x5, 225x5, 315x5, 365x3, 405x1, then the work set: 455x3. This was easy! No problems here.

Vogelpohl Back Extnesions- Mini Bands + 65lbs Db 3x12, then one set to failure.

No Abs

Tonight went as planned.

Coach Phipps      

For Joe and the boys in Qatar

Bench day-
Warm ups- 10, 10, 8,  then do 6, 6, 4  the last two sets are heavy and you should barely be able to get the reps.

Dips- 3x10

Barbell Shoulder Press- 3x8

laterals-3x10

SUPERSET:
Skull Crushers- 3x10
Tri Push Downs- 3x15
Close Grip Push Ups- 3x10

Abs- V-Ups- 100

Have fun guys!

Coach Phipps

Josh- back work

New circuit for Josh.

Pull Ups- 10reps
Db Rows- 15 reps
Db High Pulls- 10 reps,
Db Shrugs- 15
Db Rear Delts- 10 reps
Db Sitting Curls- 10 reps
Preachers Curls- 10 reps
Rocky Sit Ups- 25, Decline Sit ups- 25

Do 3 sets.

Have fun,
Coach
 

Chest, Shoulders and Tri's for Josh

Bench Press- 5x10

SUPERSET:
Pec Deck- 3x12
Incline Db Bench- 3x10

SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

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

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach

New Circuit for Josh

Db Step Ups- Use 25 lbs db. Do 12 reps
Leg Extensions-  15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps

Do 3 sets. Make sure to rest after each set.

Have fun
Coach Phipps

Squats for Joe

Ok, Joe lets do some work.

Squats- warm ups- 8, 8, 6, then 5, 5, 3 add weight after each set.

Squat Jumps+ Db's- Use 15 lbs. db. Do 3x12 Jump as high as you can on each rep.

Single Leg Leg Press- 3x10 on each leg.

Leg Curls- 4x12

Calf Raises- 3x15

Abs- Bent Knee Sit Ups- 100, Hip Ups- 30

Have Fun.

Coach Phipps  

Bench Day for Josh and Joe

Ok, guys here you go!

Bench Press- 10, 8, 8, 6, 6, 4 the last 3 sets are heavy.

Incline Db Bench-3x10

Incline Flyes- 3x10

SUPER SET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

Tri Death-
SUPERSET:
Dips- 3x12
Skull Crushers- 3x10
Tri CablePush Downs- 3x15

Abs- Bent Knee Sit Ups- 125 reps

Have fun boys!

Coach Phipps

Back Day for Josh

Pull Ups- 3x10

Lat Pull Downs- 3x15

V Handle- Lat Pull Ins- 3x12

Db High Pulls- 3x8

Db Shrugs- 3x15

Db Alternate Curls- 3x12

Abs- Bent Knee Sit ups- 75 reps, Toe Touches- 50

Cardio- Stair Stepper- 20 mins

Coach Phipps

Joe Lower back

Ok,
Joe lets do some work.

Rack Pulls- Set the pins just below the knees. Start Lite and add weight to every set. .Do 5 reps. Work up to a max effort 5 reps.

Back Extensions- 3x15 use a db for extra weight.

Side Bends- 3x15 Use one db.

Db Stiff Leg Deads- 3x10

Heavy Barbell Shrugs- 3x15

Abs- Bent Knee sit ups- 100 reps

Coach Phipps

Sarah- Deads

Ok, Girl here we go.

Sumo Deadlifts- (use the % I have laid out for you)  60%x5, 70%x5, 80%x3, 85%x5, 80%x5

Reverse Hypers- 4x15

Leg Curls- 3x15

Db Side Bends- 3x15 (Use one db reach to your knee and then back to standing NO TWISTING!

Bent Knee Sit Ups- 100 reps

Coach Phipps

Josh- Leg day

Squats- 4x10

Leg Press- 3x15

Squat Jumps- (use 15lbs db's) 3x10

Walking Lunges- (use 15 lbs. Db lunge down 20 yards and back.) Do 3 sets.

Leg Curls- 3x15

Abs- V-Ups- 50, Arnold Knees to Chest- 50

Coach Phipps

Bench Day for Sarah and Joe

Ok time to get to work.

Bench Press- warm ups- 10, 10, 8, then starting at 80% do 6, 6, 4. Add weight to each set the last set should be a Max Effort set.

Dips- 4x10

Incline Bench- 3x6

Db Push Press-  3x6 First set is a warm up.

Laterals- 3x10

SUPERSET TRI'S:
French Press- 3x10
Skull Crushers- 3x10
Tri Push Downs- 3x15

Abs- V- Ups 75 reps

Have fun!

Coach Phipps

Chest and Shoulders for Josh

Bench Press- 4x10

Incline Bench Press (use a barbell) 3x10

Db Alternate Shoulder Press- 3x10

Laterals- 3x10

Close Grip Push Ups- 3x15

French Press- 3x15

Abs- Bent Knee Sit Ups- 2x50

Cardio- 15mins on the Stair Master

Coach Phipps

Squat day for Sarah and Joe

Squats- 8, 8, 6, 6, 4, 4The first two sets are warm ups and the last two are max effort. Don't save anything.

Leg Press (single leg) 4x10 add weight to each set until the last set is all out.

Plyo Lunges- (use 10 lbs db's) 3x12

Leg Curls- 4x15

Calf Raises- 3x15

Abs. Hanging Knees to Chest- 50 reps, Arnold Knees to chest- 50


Have fun,

Coach Phipps  

Bench Day for Joe

Floor Bench- 10, 10, 8, 8, 6, 6

Dips- 3x12

Flat Flyes- 3x12

SUPERSET:
Behind the Neck Shoulder Press- 3x10
Laterals- 3x10

Tri Death:
Close Grip Push Ups- 3x15
French Press- 3x10
Cable Tri Push Downs- 3x15

Abs- Bent Knee Sit Ups- Franco Sit Ups (calves supported on the bench) 100 reps, Hip Ups- 50

Enjoy Joe,

Coach Phipps

Bench Day for Sarah

Ok Sarah,
Here we go.

Db Bench Press- 4x10

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

SUPERSET:
Behind the neck Shoulder Press-  3x8
Db Front Raises to Laterals- 3x10

SUPERSET:
Dips- 3x12
French Press- 3x10

Abs- Hanging Knees to Chest- 30 reps, V- Ups- 50  reps

Have fun,

Coach Phipps

Josh - Leg Day

Squats- 4x10

Then Big Circuit:
Db Squat Jumps- (15 lbs.) 10 reps
Plyo Lunges- 10 reps (10 lbs)
Calf Raises-15 reps + db weight
Leg Curls- 15 reps
Tread Mill- 3 mins fast
Bent Knee Sit Ups- 50 reps

Do 3 sets

Have fun Josh,
Coach

Josh- Fitness training

Big Circuit-

Pull Ups- 10-12 reps
Db Rows- 15 reps
Db High Pulls- 10 reps
Sitting Db laterals- 10 reps
Alternate Db Curls- 10 reps
Arnold Curls- 10 reps
Toe Touches- 30 reps
Sellers- 20

Do 3 rounds and then do 20 mins of cardio work.

Coach Phipps

Fitness training for Josh

Monday-

Bench Press-4x8 Add weight after each set.

Start the circuit:
Pec Deck- 12 reps
Db Alternate Shoulder Press-10
Laterals- 10
Dips- 10
Tri Push Downs- 15
Med Ball push ups- 12 reps on each arm
Incline Sit Ups- 40 reps

Do 3 Rounds.

Have fun Josh!

Coach Phipps  

Joe and the Boys Back and Bi's

Ok, I love doing Bi's first to pre-exhaust the bi's and make the Lats do more work. So, with that in mind lets get to work.

Barbell Curls- 4x10

Alternate Db Curls- 4x10

Mid Grip Pull Ups- 4x10

V-handle Lat Pull ins- 4x12

Db Shrugs- 4x12

Abs- V-Ups- 60, Denise Austin Hip Ups- 25

Enjoy Joe.

Coach Phipps

Legs for Sarah

Ok, Sarah I hope you're ready to do some work.

SUPERSET:
Walking Lunges- (use 15 lbs. db's) Lunge 15-20 uards down and back. Do 3 sets.
Leg Press- 3x15 Add weight after each set. The last set should heavy and all you can do.

SUPERSET:
Db Squat Jumps (use 15 lbs. Db) 3x10 Jumps as high and fast as possible.
Leg Extensions- 3x15

Leg Curls-4x12
Calf Raises- 4x15

Abs-Bent Knee Sit Ups- 2x50

Have fun Sarah,

Coach Phipps

leg Day for Joe

This is for Joe and the boys in Qatar.

Squats- 10, 10, 8, 6, 6, 6  The first two sets are warm ups and then its time to do some work. The last two sets should be very hard. Put some weight on the bar.

Leg Extensions- 3x15
Leg Curls- 3x15

Jump Rope 2x3 mins

Abs- Bent Knee Sit Ups- 3x30

Have fun boys. Thank you for serving.

Coach Phipps

Back and Bi's for Sarah

Ok, lets start with bi work first. I like to pre- exhaust the bi's so that the Lats have to do all of the work. This way we can build back strength faster.

Ez Bar Curls- 4x10
Alternate Db Curls- 4x10

Wide Grip Lat Pull Downs- 4x10
Db Bent Rows- 4x12
Db Shrugs- 3x15
Db Rear Delts- 3x10

Abs- V-Ups- 2x40

Have Fun Sarah,

Coach Phipps

Coach's Leg Day

SUPERSET:
Verticle Leg Press- 6x10
Ryan Prowler- started with 2- 45lbs plates and 2- 25lbs plates Down and back 20 yards. I added weight each set. I added 50 lbs. each set

Ryan Prowler is when you push a Prowler backwards. You must use a heavy rubber band tied between  the posts to push a prowler backwards.

Jump Rope- 100 skips

Bent Knee Sit Ups- 120 reps

Coach Phipps

 

Sarah and Joe Bench Day

Ok, Back to work you two.

Bench Press- 10. 8.6, 6, 4, 4  the last 2 sets are Max Effort sets.

Db Single Arm Floor Bench- 3x10  Try to do as much as you can. Both arms must be the same.

Dips- 4x10

Db Alternate Shoulder Press- 3x8

Laterals- 3x10

Tri Death- This is a big superset. One exercise after another with no rest.
Skull Crushers- 3x10
French Press- 3x10
Tri Push Downs- 3x15

Abs- Toe Touches- 30 reps, Rocky Sit Ups- 30, Denise Austin Hip Ups- 30

Have fun.

I miss you Joe,

Coach Phipps
 

Bad Ass Training Wednesday

Tonight I did Arms

SUPERSETS:
Tri Push Downs- 6x12 First two sets are light and then I start loading the  weight on.
Banded Overhead Tri Extensions- 6x12

SUPERSET:
Ez Bar Curls- 5x8
Arnold Curls- 5x10-12

Abs- Bent Knee Sit Ups- 120

Coach Phipps

 

Bad Ass Training for Old Men

This is my training log for this week.

Tuesday- Leg Day-

SUPERSET:
Prowler Push- started with 215lbs. on the Prowler and added 50 lbs every set after. I did four sets
Ryan Prowler (which is pushing it back wards) Started with 165lbs. on the prowler and added 50 lbs after each set.
Leg Extensions (banded) 4x20

These are big Supersets with each exercise being done right after another. Three or 4 mins rest and go again. These are butt kickers.

V-ups- 110 reps

Coach Phipps

 

Back day for Sarah and Joe

Ok, Guys lets do some back work.

Wide Grip Pull Ups- 3x10

Db Rows- 4x12 Heavy!

V handle Lat Pull Ins- 3x12 Make sure you arch you back as you pull in on each rep.

Priest Shrugs- 3x12 Do 12 reps in front then do 12 reps on the sides with no rest.

Db Curls- 4x10

Preacher Curls- 3x10

Abs- Toe Touches- 40, Franco Sit ups with calves supported on a bench 40 reps

Have Fun!

Coach Phipps

Let's Bench Joe

This is for Joe in Qatar

Bench Press- warm ups 3x5 reps, then do 3x5 sets adding weight to each set until the last set is your absolute best for 5 reps.

Incline Flyes- 3x10

Clap Push Ups- 3x8-10

Db Front Raises- 3x10

Db Laterals- 3x10

TRI's - Superset
Dips- 3x10
Skull Crushers- 3x10
Close Grips TriPush ups- 3x10

Abs-  V-Ups- 30 reps, Toe Toushes- 30 reps, Denise Austin Hip Ups- 30 reps

Have fun my little brother.

Coach Phipps

Bench day for Sarah

Ok Sarah,

Here you go.

Bench Press- Do these sets as follows- 10, 8, 8, 6, 4,  The first 2 sets are warm ups, and the last three set are work sets. The last two sets should be all-out sets. Your set at 6 reps should be around 85% of your max.

Dips - 4x10

Single Arm Db Shoulder Press- 3x5  first set is light, but the next two are as heavy as you can go.

Db laterals- 3x10

TRI DEATH- Superset

Tri Push Downs- 3x15
Ez Bar Skull Crushers- 3x12
Close Grip Tri Push Ups- 3x10-12

Abs- Bent Knee Sit Ups- 75 reps

Have fun girl,

Coach Phipps

Back and Bi's for Joe

Ez Bar Curls- 4x10

Db Alternate Curls- 4x10

Wide Grip Pull Ups- 4x8

Cable Lat Pull Ins (straight handle) 4x15

Bent Over Sitting Db Laterals- (lean forward so that your belly is touching your thighs and then raise the Db 's to the side.) 3x12

Abs- Bent Knee Sit Ups- 75 reps

Have fun Joe,

Coach Phipps
  

Rack Pulls for Sarah

Rack Pulls- (set the pins in the squat rack just below your knees)  start light and add weight each set (try adding 20 lbs. each time)  Work up to a Max Effort 5 reps. This is an all out set, everything you have for five reps. Use a weight belt and use good belly pressure and keep your back tight, NO JERKING!

Single Leg Db Stiff Leg Deads-  3x6  First set is light and then add weight for the next set. The last set should be heavy.

Side Bends- 3x15

Db Shrugs- 4x15

Abs- Hanging Knees to Chest- 30 reps, Toe Touches- 30, Denise Austin Hip Ups- 30

Lots of work, Have Fun!

Coach Phipps
 

Leg Day for Joe

Ok, Joe let's get to work.

Squats- 10, 10, 8, 8, 6  the last set should be very hard.

Leg Press Machine- 3x15

Leg Curls- 3x14

Calf Raises- 3x15

Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 50 reps

Have Fun Joe

Coach Phipps

Leg Day For Coach

BIG SUPERSET:
Verticle Leg Press- 4x12 Started at 275and ended with 545.
Ryan Prowler Pushes (this is pushing a prowler backwards)  Down and Back 20 yards. Started with 2- 45's and 2- 25's. Ended with 2-45's, 4- 25's

Leg Extensions- 4x15

Abs- V ups- 35, Bent Knee Sit Ups- 35, Denise Austin Hi Ups- 30 reps


Have fun Everyone,

Coach Phipps

Bench workout for Joe in Qatar

Ok Joe,

Time to get huge in the desert.

Bench Press- 10, 8, 8, 6, 6, 4 the last two sets are max effort sets.

Dips- 3x10

Db Shoulder Press- 3x8

Flat flyes- 3x10

Killer Tri's-  (This is one big superset) Close Grip Tri Push Ups- 3x10, Skull Crushers- 3x10, Tri Push Downs- 3x15

Abs- Bent Knee Sit Ups- 100

I miss you Joe,

Coach Phipps

Squat Day for Sarah

Squats- (Must be to Parallel) Warm Ups- 50% x8, 60% x 8, 70% x 6, 80%  x 5, 85% x 6, 80% x 5

Single Leg Leg Press- 3x10

Plyo Lunges- + db's 10 or 15's in each hand. Do 3x10

Leg Curls- 5x15

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach Phipps

Bench Day for Sarah

Bench Press- Warm Ups- 2 sets x 10 reps.  Then 75% x 8, 82.5% x 6, 85% x 6, 88%x4
Try not to miss any reps. Get 3-4 mins rest between sets.

Dips- 4x10

Incline Db Bench- 3x8

Standing Single Arm Shoulder Press (Strongman style. Use just one db)  3x6 The first set is light the last 2 sets are Max Effort.

Tri Death- One Big Superset:
Close Grip Push Ups- 3x10
Tri Push Downs- 3x10
Db Skull  Crushers- 3x10

Abs- V-Ups- 75 reps

Have Fun,

Coach Phipps

Dead Assitance night for Sarah

I don't like to pull from the ground alot, either does Louie Simmons, we only pull from the ground every 4th or 5th week.

Stiff Leg deads- warm up light for 2-3 sets x5 reps, all are stop dead reps. Then do 2 sets as heavy as you can go. Keep your legs straight and the bar close and. use good belly control. The last 2 sets are x 5 reps.

Back Extension +weight- 3x15

Leg Curls- 3x15

Side Bends- 3x15

Abs- Toe Touches- 30 reps, Densie Austin Hip Ups- 30 and Hanging Knees to chest- 30 reps

Have fun,

Coach Phipps  

Arms day for the old guys

Hi Everyone,

Well today is arms day. Lots of arms stuff. As CT Flecther would say lets go "Muther Fucker"!

Db Preacher Curls- first 2-3 sets are warm ups, it takes an old man a few sets to get warmed up.
Do 10 reps on everything. I usually doat least 5-6 sets x10 reps. The last 2 sets are heavy. This night I did 7 sets x10 reps.

Tri Push Downs- 8 x10  the last 3 sets are very heavy with good form.

SUPERSET:
EZ Bar Curls- 3x10-15 reps
Laying Tri Extensions (skull crushers) 3x10-15

Abs- V-ups- 100 reps

Have fun guys.

Coach Phipps

Bench Day for Sarah

Db Floor Bench- Do 2-3 warm ups x 6 reps, then do 3x6 reps. The last 2 sets should be all out Max Effort sets.

Dips- 4x10

Db Alternate Shoulder Press- 3x6 First set fairly light, then the next two sets are all out Max Effort. Wear a belt.

Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Db Extensions Sitting behind the head (single db) 3x15
Skull Crushers- 3x10

Abs- V- Ups- 50 reps, Denise Austin Hi Ups- 30 reps

Have Fun!

Coach Phipps

Leg Day for the over 50 crowd- Coach's training

I am now 52 and in a few months I'll be 53, and after over forty years of squatting I can no longer recover from the heavy squat days; therefore I have come up with a great way to still train legs and yet still recover.

Coach's Leg Day-

SUPERSET:

Prowler Pushes- start at (4) 45 lbs. plates loaded front and back on the prowler. Push down twenty yards and back. This is a warm up.
Ryan Prowler back peddle pushes- start at (2) 45's and (2) 25's loaded front and back. Push down and back.

Rest and repeat. Add  50- 70 lbs. after each set. Do 4-5 sets.

The Prowlers are no joke! The Prowler was created by Louie Simmons and are available from Westside Barbell.

The only thing close to pushing a Prowler is pushing a large 4x4 pick up truck.

I finished my day doing banded Leg Curls- 4x15 reps

Bent Knee Sit Ups- 100 reps


Have fun,

Coach Phipps          

Squat day for Sarah

Box Squats- (set your box at parallel) Do 2-3 warm up sets x 5 reps, then starting at 80% do 5 reps, 82.5% x 5, and 85%x5. These should kick your butt.

Leg Press- (Single Leg)  4x10 on each leg.

Db Squat Jumps- (use 10 or 15 lbs. db in each hand) Squat and Jump as high as possible. Do 3x10

Leg Curls- 4x15

Bent Knee Sit Ups- 2x50

Have Fun,

Coach Phipps

Coach's Training for the over 50 crowd- Deadlifts

These days its very hard to recover from deads and squats, so I don't squat anymore, due to the fact I can no longer do three lift meets because of my torn right Pec. So, I only compete in the deadlift these days. Not Squatting definitely helps with recovery for my back and hamstrings. Here is my last deadlift workout.

Sumo Deadlifts from the floor- 135x2x5, 225x5, 315x5, 365x3, 405x3, 425x5

Single Leg db Stiffs- 3x10 @ 55lbs

Kroc Rows- (bent rows with a heavy, heavy db) 10 reps@75, 10 reps @ 87, 10 reps @ 107, 10 reps @ 127, 10 reps @ 137. My Big Boy db's weight 7 lbs. with the collars. You can buy yours from Ironmind.

Single Arm cable rows- 3x12

Bent Knee sit ups- 100 reps

Have fun everyone,

Coach Phipps    

Deadlifting for Sarah

Sumo Deadlifts- Use your Deadlift Max for percentages. Warm ups- 60%x5, 70%x5, then 80%x5, 82.5%x5

Single Leg Db Stiff Leg deads- Stay on top of the front leg with the back foot just lightly touching. Do 3x10 on each leg.

Back Extensions- + weight. Use a db for added weight. Do 3x15

Db Side Bends- Use one db and bend to your side reaching the top of your knee, but don't twist your shoulders. Bend on the side with the db and then change sides. Do 3 x15

Abs- Bent Knee Sit Ups- 2x50, Ab Wheel- 1x15

Have fun,

Coach Phipps

Bench Press for Sarah

Bench Press- warm ups: 2-3 sets x 5reps, then starting at 80% of last max do 2x5 @ 80%, then 1x4 @ 85%

Dips- 3x10-12
Incline Db Bench Press- 3x8
Standing Shoulder Press- 3x6
Db Laterals- 3x10

SUPERSET: Tri's
Close Grip Push ups- 3x10
Skull Crushers- 3x10
Tri Push Downs- 3x15

Abs- V- Ups- 50 reps, Toe Touches- 50 reps

Have Fun,

Coach Phipps

For Sarah and any other female lifters out there SQUATS

Squats- All warm ups x 5 reps. Do 2-3 sets up to about 80% of your Max Squat. Then 85% x 5 reps, 80% x 6 reps, 70%x10 reps

Squat Jumps with DB's- Use 10 or 15 lbs. Db's and do 3x10 Squat Jumps. Don't stop between reps, instead squat and jump and keep going like you legs are springs. Try to Jump as high as you can.

Leg Press- 3x12 reps

Leg Curls- 3x15

Calf Raises- 3x15

Bent Knee Sit Ups- 2x50 reps

Have Fun

Coach Phipps

Bench Press for Powerlifters and football players

Bench Press- 50%x5, 60%x5, 70%x5,80%x3, 90%x3+

Plyo bench Push Ups- 4x3

Shoulder Press- (barbell) 3x6 last set Max effort

Superset:

Banded Close grip push Ups- 3x15

French Press (Single arm) 3x10

Bench Dips- 3x15

Abs- Hanging Knees to Chest-50, Hip Ups- 50 

Have fun, 

Coach George Phipps 

Squat Day for my football players

This for my college football players. Have fun boys!


Box Squat- 50%x5, 60%x5, 70%x5, 80%x3, 90%x3+, 80%x6

Long Jumps- down 20 yards, walk back do 3 sets

Plyo Lunges- 10or 15 lbs db's 3x10

Bicycle Hams- 3x30 seconds. 

Abs- Bent Knee Sit Ups- 75 reps 

This will build great overall strength, I hope your ready. 

Coach George Phipps 

Tuesday Leg Day

Squats- 2-3 warm ups x 5 reps, then 80%x5, 85%x5, 90%x3

Car or truck pushing- Push a heavy car or pickup truck with your back to the back of the car or truck. Push the car 20-30  yards. Do 3 sets.

Lopes Hams- 3x12

Calf Raises- 3x15

Abs- Bent Knee Sit Ups- 2x50

Have fun!

Coach George W. Phipps

Push Pull chest and shoulders and Upper back and traps

Hi Everyone,

Lat Pull downs or Wde Grip Pull Ups- 4x10-12
Bench Press- 4x8 add weight after each set the last set is failure plus two reps.

Db Rows- 4x10
Incline Bench press- 4x8

Db Shrugs- 3x15
Supported Shoulder Press- 3x6 last set failure plus 2.

Abs- Bench Knee sit ups- 50 reps

Have fun

Coach George W. Phipps

Powerlifting Bench Workout

Bench Press- warm ups - 2-3 sets by 5 reps, then 85%x5, 88%x4, 90%x3, 75%x failure. Go to failure on the last set, try to get as many reps as possible.

Incline Db Bench- 3x10

Db Push Press- 3x8

laterals- 3x10

SUPERSET: Tri's

Close Grips Push Ups- 3x10-12
Tri Push Downs- 3x15 Push the last set to failure.

Abs- V- Ups- 50 reps

Have fun Jeremy

Coach George W. Phipps  

Coach's Training

Hi Everyone,

Well here is my current training. I am no longer going to compete in the squat as my knees can no longer take the heavy training, but I will continue the fight doing more bodybuilding training. I will continue to compete in the deadlift a couple a meets a year.

Here is how I am training now. Wednesday night:
Push/ Pull  Chest and Back
Perfect Push ups plus bands. Do to my two torn pecs there is no more benching in my training. Perfect Push ups plus bands are great for the pecs and shoulders. I do 5-7 sets x 10-20 reps.

Pull Ups Wide Grip- I do 5-7 sets x 6-8 reps

Sitting Db Laterals- an old exercise, but very good for the side and rear delts. 3x15

Arrow Pulls with bands- 3x15 medium Jump stretch bands.

Body Curls- 40 reps

Good lifting and stay strong.

Coach George W.Phipps




  

Monday Powerlifting

Squats

Warm Ups- 2-3 sets by 5 reps, then 80%x3, 85%x3, 90%x3, 80%x failure.

Walking Lunges + 15 lbs db's- lunge down twenty yards and comeback. Do three sets.

Long Jumps- 3x25 yards

Lopes Hams- 3x12

Abs-  Bent Knee sit ups- 2x30

Have fun Jeremy

Coach George W. Phipps

Friday

Friday-

Barbell Curls- 3x10

Db Alternate Curls- 3x10

Db Side Bends- 3x15

Db Rear Delts- 3x10

Sitting laterals- 3x10

Abs- Franco Sit Ups- 50, Toe Touches- 30

Coach George W.Phipps

Power Cleans

Power Cleans

Warm Ups- do 2-3 warm ups by three reps.Then do 80%x2, 85%x2, 90%x2x2

Barbell High Pulls- 3x8

Priest Shrugs-  3x12  Do twelve in front and twelve on the sides.

Pull Ups (wide Grips) 4x10

Db Rows- 3x10

Abs- Bent Knee sit ups- 50 reps, Hip Ups- 30

Have fun Jeremy

Coach George W. Phipps  

Powerlifting Bench

Bench Press- 2-3 warm ups x5 , then do 82.5% x6, 88%x4, 92%x2-3, 75%x failure.

Dips- 3x10-12

Db Alternate Shoulder Press- 3x10

Sitting Laterals- 3x10

Tri Death- SUPERSETs
Skull Crushers- x 10, Aichs Tri's- 10 reps, Close Grip Tru Push Ups- 10-12 reps Do 4 sets.

Abs- Bent Knee Weighted Sit Ups- 2x30

Have fun Jeremy!

Coach George W. Phipps

Powerlifting Squat Workout

March 30, 2015

Squats- 2-4 warm up sets x 5 reps, then 85%x3, 90%x2, try for a new max effort single.

Squat Jumps- use 15 lbs db 's- 3x10

Long Jumps- 3x20 yards

Leg Extensions- 3x15

Leg Curls- 3x15

Hanging Knees to chest- 60 reps

Have fun Jeremy.

Coach George W. Phipps

Push/ Pull Workout

Hi Everyone,

Here is my Push/Pull workout.

HIT Pull Ups- 2 warm ups x8, then 2x7 HIT

Ring Pull Ups from the floor HIT-  3x8-10 Place your feet on a box to make your body parallel with the floor.

Incline Bench- 4x10

Pec Decks- 3x10

Arrow Pulls- 4x12

Abs-  50 V-ups, 25 Denise Austin's

Good workout. I have to pull before doing anything with my chest or shoulders because of lots of old injuries.

Coach George W.Phipps

 

Heavy Squats Workout

Hi Everyone,

Since I am an old man (LOL) I only squat heavy every other week. So, every 14 days I squat heavy. This allows me plenty of time to recover from the heavy workouts for squats and deads.

Heavy Squat Workout:

Warm Ups- 2-4 sets x 5 reps, then 2 heavy sets x 5 reps. The last set is Max Effort for 5 reps. Then reverse bands (jump stretch purple bands) 100% raw max for 5 reps.

Heavy Prowler Pushes- If you don't have a prowler push a pick up truck for 25 yards. Do four sets. I start off with a warm up set down and back 20 yards, and then I add weight to each set until the last set is real heavy. The prowler loaded heavy is no joke.

Pushing a 3/4 ton pick up truck for 25 yards down and back will make you a man for sure. Have fun and never ever quit.

Finish with Abs- Bent Knee Sit Ups- 50 reps, Toe Touches- 25

Coach George W. Phipps  

Wednesday Speed Squats

Hi Everyone,

Here is what I did last Wednesday.

I did 4 warm ups x 5 reps.It takes me forever to get the kinks outs.
Once I felt comfortable I did 60% of my raw squat max for 3 reps. These reps are done eccentric-less, meaning as little negative as possible. Down as fast as you can with control and explode up as fast as you can with control. Reset and do another rep. Do 3 reps.

The next set you add 65% of your raw max and do 3 reps, and the next set back to 60% x 3, and the last set do 65%x3. Do 4 sets in all and your done.

Prowler Pushes- (Medium heavy) I just want to do some work here. If you don't have a prowler push a 1/2 ton pickup truck or full sized car. I push the prowler 25 yards both ways. Do 3 sets. I add weight to each set.

Banded Reverse Hypers- (I don't have a reverse hyper machine so I use a back extension machine backwards by attaching Jump Stretch bands at the bottom and bending over the support pad back wards.) Keep your legs straight and go as fast as you can on these. I used a light band (purple) 3x15

Abs- Franco Sit Ups with my calves supported on  bench. 1x40

Today is more about recovery and allowing my body to heal while working on my fast twitch muscle system.

Coach George W.Phipps    
 

I am back

Happy New Year,

Sorry to all who follow my blog the last few months have been very crazy, but I am back.
From now on my blog will be mostly about my personal training, and how to keep an over 50
body bad ass. I will also post more video links of great powerlifters, bodybuilders, and strongmen.
I will also talk about training programs and nutrition, so if you want to know how I stay strong at over 50 stay tuned.

Here are my workouts from last Friday and this Sunday.

Friday- Deadlift work:
Deadlifts- warm ups- 135x2x5, 225x5, 315x5, 365x3, 405x2, then 455x5.

Back Extensions- I used a 100 lbs plate on these held up to my chest. 3x12

Bicycle Hamstrings- I used light bands from Jump Stretch on each leg. Pull the bands back one leg at a time as fast as you can with full reps for 30 seconds, do 3 sets.
Abs- Franco Sit Ups with legs supported on a bench. 40 reps, Toe Touches- 30 reps.

Sunday- Back and Chest work:
Straight Arm Banded Lat Pull downs- These are done HIT style with a 4 second negative. 3x10

Single Arm Cable Rows- (HIT style) 3x10 The first set is a warm up the last two sets are done as heavy as possible without a break down in form.

Reverse Grip Bench- 2 warm ups x 5,then 4x5. I have to bench this way due to my right pec being partially torn.

SUPERSET:
Incline Bench- HIT style-1 warm ups x8, then 2x6. The last 2 sets are done as heavy as you can.

Pec Deck- HIT style- 1 warm up x10, then 2x10

Tri Push Downs- HIT style- 4x8-10

No Abs tonight.

Everything felt good tonight. I  am training for an up coming meet USPA meet in Vacaville Ca January 17-18