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
Saturday, January 31, 2015
Friday, January 30, 2015
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
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
Monday, January 26, 2015
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
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
Monday, January 5, 2015
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
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
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