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
Thursday, August 21, 2014
Wednesday, August 13, 2014
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
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
Video: https://www.youtube.com/watch?v=oWoo5ZQdnW8&list=UU3g6isgZShtLsfpY-MBawmw
Sunday, August 10, 2014
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
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
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
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
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
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
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
Saturday, August 2, 2014
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
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
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
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
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
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