wednesday- powerliters

Bench Press- warm ups x 5 reps, then 2 top sets by 5 reps. Then Ram Work- starting at the same weight you finished with + 20 lbs. do 3's adding weight each round until you fail.
Reverse Bands- (Orange Bands) Starting with your raw max add 25 lbs. and do 5 reps, add twenty lbs. to each set until failure.
Coach- warm ups to 90%x5, then shirt on. 365x3 4 boards, 405x3, 3 boards, 425x2 2boards, 455x1 2 boards, 425x2 2 boards.
Behind the neck Press- (pins set at the ears) 1 warm up x 5 reps, 2x5 heavy.
Laterals- 3x10
Push up Extensions- 3x10-12
Abs- 75 V-ups 

Tuesday-powerlifters

Squats- warm ups x 5 reps,then 2 top set x5 reps.
Joeyand Coach- warm ups to 90% x3, then put briefs on. Did doubles and triples and then 3 singles. Joey did a real nice 630 squat, and I went 565. Next week Joey will go over 700 with reverse bands.

Leg Press- 3 warm ups x 10, then 3 heavy sets of 10 reps
Bicycle Hams- 3x30 sec.
Abs- Crunches- 50 reps, Knees to chest- 50 reps.

Thursday- Powerlifters

Stiff Leg Deadlifts- warm ups x 5reps, then 2 Max Effort sets x 3 reps. (Coach went 405 x2x3)
Hang Cleans- warm up x 5 reps, then 3x5. (Coach went 205 x2x4)
Hammer Curls- 3x8 (Coach went up to 65's)
Alternate Db Curls- 1 set to failure (use a weight you can get at least ten reps with)
Pull Ups- 35 reps Total. Do as many sets as it takes to get 35 reps.
Abs- Heavy Striaght Leg Sit ups- 2x20 (we used 200 lbs. on these.) Place the plates on your chest and go for it.

It was a good night. The gym was packed and everyone lifted awesome.

Coach George W. Phipps 
 

Tuesday- Bench

Db Floor Bench with bands- warms ups 3sets x 5, then 2 top sets x5.
Db Front Raises and Laterals- These are done after another. The db should clear the top of your head.
3x15
Aichs Tri's- 4x10
Db French Press- 3x10
Abs- Body Curls- 30, Ab Wheel 15-20

Coach Phipps
Bench Press: warm ups x5 did four sets then put the shirt on. 365x3 (4 boards), 405x3 (4 boards), 405 x3 (3 boards), 455x1 (2 boards) 475x1 (2 boards), 425x2 (2 boards)
Feet on the Ball Banded Push Ups- 3x10 (green bands)
Laterals- 3x10
Cable Push Downs- 4x15 heavy
Same abs as a above.

Tonight was real good. It felt awesome to move some weight again on bench. Its been a long time since that has happened. I hope all of you are doing well.

Coach George W. Phipps

Joey Squatting Big

http://www.youtube.com/watch?v=dJTIEnjgvp0

http://www.youtube.com/watch?v=GMefOp8SCss

Joey is rockin these days and I hope that he will be my first 700 squatter.

Coach George W Phipps

Phipps Power and Fitness Update

Hi Everyone,

Well things have been going real well in the gym this last month. I picked up a new client (Jonno) who wants me to train him for the Olympic Bobsled team. Jonno and I have been working hard to get him ready for the try outs in June, so I'll keep you posted on how things are going. I might be partnering with a local trainer soon. We have started talking about what it would look like to be together, He specializes in crossfit training and we are talking about putting his crossfit training with my strength training all in one gym. I'll keep you posted, but this looks like a great opportunity for both of us.

Coach George W Phipps     

Thursday- Powerlifters

Single Leg Db Stiffs- 2 warm ups x8 then 3x8
Hang Snatches- 2 warm ups x5 reps,then 3x5
Hammer Curls- 4x10
Arnold Curls- 1 x failure Use something you can do 10 reps or so with.
Supported Db Rows- 4x10
Db High Pulls- 3x8
Abs- 30 Body Curls, 20 Ab Wheel

It was a great week this week. The gym has been full and the lifting has been great.

Coach George W. Phipps