Hammer Curls- 3x10
Arnold Curls- 2x10
Pull Ups- Mid Grip Pull Ups- 30 reps
Db Rows- 3x10
Arrow Pulls- 3x15 (orange/grey bands)
Abs- Weighted Straight Leg Sit Ups- 20 reps (100-200 lbs.) Denise Austin's- 30 reps
Lots of work today. I am very proud of the guys.
Coach George W. Phipps
Sunday, March 31, 2013
Wednesday- powerlifters
Bench Press- warm ups- 3 sets x 5 reps, then 2max effort sets at 90%x3+
Shoulder Press- 1 warm up x5, then 2x5
Laterals- 3x10
SUPERSET: Push Up Extensions- 10 reps, Db French Press- 10 reps. Do 3sets.
Joey did shirt work after working up to 90% raw x 3 reps. Pins on 7 3-4 inches off the chest- 335x3x3, 355x2
Abs- Rocky Sit Ups- 25 reps, Toe Toushes 25 reps, Denise Austin Hip Ups- 25 reps
Today was a good day. Everyone worked their butts off.
Coach George W. Phipps
Shoulder Press- 1 warm up x5, then 2x5
Laterals- 3x10
SUPERSET: Push Up Extensions- 10 reps, Db French Press- 10 reps. Do 3sets.
Joey did shirt work after working up to 90% raw x 3 reps. Pins on 7 3-4 inches off the chest- 335x3x3, 355x2
Abs- Rocky Sit Ups- 25 reps, Toe Toushes 25 reps, Denise Austin Hip Ups- 25 reps
Today was a good day. Everyone worked their butts off.
Coach George W. Phipps
Friday, March 29, 2013
Tuesday- Powerlifters
We are in our last two weeks before our contest in Fresno, Ca.
Squats- 3-4 warm up sets x5 reps, then 2 max effort sets @85% +. Try to get at least 5 reps and if you can get more that's even better. HIT set- 75% of raw max to failure. 4 seconds on the descent and explode up.
Joey went raw up to 90% x 3, then he put on his briefs. He went 495x3, 550x3, suit on (inzer) 605x1, 655 missed. I should have this video up on my face book soon. Joey misses about four inches out of the bottom and we both end up in the chains. LOL!
Db Front Squats- 3x10
Reverse Hypers- 3x15
Leg Curls- 3x15
Abs- Rocky Sit Ups- 50 reps, V- Ups- 50 reps
All in all a good night.
Coach George W. Phipps
Squats- 3-4 warm up sets x5 reps, then 2 max effort sets @85% +. Try to get at least 5 reps and if you can get more that's even better. HIT set- 75% of raw max to failure. 4 seconds on the descent and explode up.
Joey went raw up to 90% x 3, then he put on his briefs. He went 495x3, 550x3, suit on (inzer) 605x1, 655 missed. I should have this video up on my face book soon. Joey misses about four inches out of the bottom and we both end up in the chains. LOL!
Db Front Squats- 3x10
Reverse Hypers- 3x15
Leg Curls- 3x15
Abs- Rocky Sit Ups- 50 reps, V- Ups- 50 reps
All in all a good night.
Coach George W. Phipps
Monday- The ladies
This is a circuit I put together for Katie and Carolyn.
Verticle Leg Press- 20 reps
Calf Raises (single leg) 20 reps
Squat Jumps- (24 in box) 10 reps
Db Rows- 10 reps
Db Curls- 10 reps
Abs- Crunches- 20 reps
All of the exercises are done one after another for one set, then rest for 2-3 mins and start over. Do three sets.
The girls did great.
Coach George W. Phipps
Verticle Leg Press- 20 reps
Calf Raises (single leg) 20 reps
Squat Jumps- (24 in box) 10 reps
Db Rows- 10 reps
Db Curls- 10 reps
Abs- Crunches- 20 reps
All of the exercises are done one after another for one set, then rest for 2-3 mins and start over. Do three sets.
The girls did great.
Coach George W. Phipps
Hi Everyone
Hi Everyone,
Wow! the last few months have been crazy times in my life. I am hoping to be back on top of keeping you updated better. Sorry about that. I am also going to share what I am doing at crossfit and how I am incorporating crossfit into my client training. Life is filled with ups and downs and some of those downs are almost too much, but what defines who we are is how we overcome when things are hard. I hope all of you are doing well.
Coach George W. Phipps
Wow! the last few months have been crazy times in my life. I am hoping to be back on top of keeping you updated better. Sorry about that. I am also going to share what I am doing at crossfit and how I am incorporating crossfit into my client training. Life is filled with ups and downs and some of those downs are almost too much, but what defines who we are is how we overcome when things are hard. I hope all of you are doing well.
Coach George W. Phipps
Thursday, March 21, 2013
Hi Everyone,
I am now on facebook, so you can follow me on there as well. There are lots of pictures and new videos, so please check it out. I told everyone for years that I wouldn't be on facebook anytime soon, but oh how things have changed. Facebook is where people go to check out all kinds of things and to stay in touch with family and friends. It's a great place to advance my business, so come on over and check out my page. http://www.facebook.com/#!/george.phipps.33
Coach George W. Phipps
I am now on facebook, so you can follow me on there as well. There are lots of pictures and new videos, so please check it out. I told everyone for years that I wouldn't be on facebook anytime soon, but oh how things have changed. Facebook is where people go to check out all kinds of things and to stay in touch with family and friends. It's a great place to advance my business, so come on over and check out my page. http://www.facebook.com/#!/george.phipps.33
Coach George W. Phipps
Personal Training Update
Hi Everyone,
I am training people at Crossfit Sierra Nevada. I am training people how to do the Olympic lifts and helping them to improve their strength. It is going well. If you know of anyone in the Reno area who wants to improve their over all strength and conditioning I am taking on new clients. I moved all of my powerlifting equipment down to the gym and I am now training all of my powerlifters down there.
Coach George W. Phipps
I am training people at Crossfit Sierra Nevada. I am training people how to do the Olympic lifts and helping them to improve their strength. It is going well. If you know of anyone in the Reno area who wants to improve their over all strength and conditioning I am taking on new clients. I moved all of my powerlifting equipment down to the gym and I am now training all of my powerlifters down there.
Coach George W. Phipps
St Patty's day
I was invited to Big B's house for a party Friday night and it was awesome. Brant's parents were so gracious and kind. Brant and Jim almost hugged me to death. I had the best cornbeef ever and the beer and the Jameson's was super good. I needed this- good people who loved me, great food and drink. I hope all of you had a great St.Patty's day.
Coach George W. Phipps
Coach George W. Phipps
Friday- The Guys
Deadlifts- warm ups: 3-4 sets x 5, then 1 heavy warm up x 3reps. Shoot for 1 all out max effort set x 5 reps. Joey and I did 455x5.
Kettlebell Windmills- 3x10 Try to go as heavy as you can.
Kettlebell Side Bends- 3x10 We used 100 lbs.
Abs- Reverse Hyper Sit Ups- 25 lbs. on the head do 25-30 sit ups.
Kettlebell Windmills- 3x10 Try to go as heavy as you can.
Kettlebell Side Bends- 3x10 We used 100 lbs.
Abs- Reverse Hyper Sit Ups- 25 lbs. on the head do 25-30 sit ups.
Thursday- the guys
Bench- We did several warm up sets x 5 reps, then worked up to a Max effort 5 reps. At 85% of raw max.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Ram Work- (Titan Ram) Start at 100% of raw max and do 5 reps, then add 20 lbs. to each set until you fail.
Single Arm Db Shoulder Press- 1 warm up x5,then two heavy sets of 5.
Laterals- 3x10
Pyramid Push Ups- 3x10
Abs- V-ups-30, Toe Touches- 30, Denise Austin's- 30 reps.
Wednesday, March 13, 2013
Tuesday- The Guys
Squats- warm ups x 5 reps. We did several warm up sets. Adam, Austin, Matt, and Johnno went for new raw maxes. Joey and I did heavy squats x 3 reps in squat briefs.
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Adam went 425, Austin did a real nice 440, Johnno went 405, it wasn't legal but its the most weight Johnno has ever had on his back. Joey did a real nice set of 635x3. I sucked the lug infection I had stole my strength, oh well there is always next week.
HIT set- 78% x failure 4 second descent and explode up. Shoot for 7 reps.
Glute Ham Raises- 3x15 (orange bands)
Double Leg Curls- (blue bands) 3x15
Abs- Hanging sit ups- 3x20
Joey looked great tonight and so did the boys. I will get it back in a few weeks.
Coach George W. Phipps
Friday- the guys
Body Building Good Mornings- 2 warm ups x5 then 3x5 add weight to each set.
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Glute Ham Raises- 3x15 (orange bands)
Big Bar Grip Holds- (2 inch bar weighing 75 lbs.) Matt set a new gym record holding 565 lbs. for 15 seconds.
It was a good week, accept for me being sicker than a dog all week. The guy made me proud.
Coach George W. Phipps
Thursday- the guys
KettleBell Curls- 3x10
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Hammer Curls- 3x10
Pull Ups- Four sets- wide, middle, and close grip x10 reps each set.
Arrow Pulls- 3x15
Abs- Weight on the head sit ups- (45 lbs) 25 reps, Hip ups 25, Toe touches- 25
Wednesday - guys benching
Bench- (raw max) warm ups x 5 reps we did several warm ups, and then one set at 90%x3, then the guys tried new maxes. Austin got 300 at 170lbs. Adam did a real nice 315 at 180 and Johnno got 285. Joey did shirt work and worked up to 365 x2.
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Flyes- 3x10
Laterals-3x10
Aichs Tris- 4x10
Abs- Crunches- 50, Knees to chest- 50 reps
Wednesday, March 6, 2013
Tuesday the guys (powerlifting)
Squats- (raw no gear)
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
Warm ups- 3-5 sets x 5 reps, 1 heavy warm up x3 reps, then Austin, Adam, and Matt went for new maxes. Joey and Johnno were doing Max Effort 5's and 3's. Adam went up to a real nice 440 box squat. The box was set at parelell for everyone. Austin got a huge 455 and miss 470. Matt got a real nice 275 box squat, which was a big jump for him. Joey went up to 455 x5+ and got 7 reps. Johnno went up to 385x3, which was awesome. Mike went up to 355x3 which was very nice. Everyone finished with a HIT set @ 75% to failure.
Static Lunges- 1 warm up x 6, then 3x6
Banded Lopes hams-3x15
Abs- Glute/Ham machine sit ups- 40 reps, 40 V-ups
Today was a great day. I didn't lift due to a real bad cold/ lung infection and asthama going crazy. Hopefully next week I'll be back in the saddle. I was real proud of everyone tonight.
Coach George W. Phipps
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