Powerlifters- Three weeks out from Monterey

Squats- 2-4 warm ups x5 reps, then 85% of raw max for 5 reps.

Prowler Push- First set- 4-45's, then 3 sets with 4-45, 2-35, 2-25. This is real freaking heavy.
If you don't have a Prowler go push and 3/4 or 1 ton pick up. Do 4 sets at 25 yards for time.
 
Bicycle Hams- 3x30 seconds (purple or orange bands)


Laying Leg Curls- 3x15


Abs- Phipps Sits- 25, V-Ups- 40 reps, Ab Wheel- 15


Have fun guys,


Coach George W. Phipps

For My Ladies- Mon

These are all supersets:


Incline Bench with Db- 3x10
Pec Deck or Flat Db Flyes- 3x10


Db Alternate shoulder Press- 3x10
Laterals- 3x10


Tri Push Downs- 4x10
Banded Overhead Extensions (or sub French Press)


Cardio Circuit- Air Dyne 60 cals, or Rower for 60 cals, Prowler Push with 2- 45"s down and back 15 yards 3 times.


Have Fun!


Coach 

For the Ladies in Lake Tahoe

Hi Girls,


I miss you lots already.


These are all supersets:


Pull Ups- 3x10
Lat Pull Ins with a V handle- 3x15


Straight arm Lat Pull downs- These can be done with either a cable machine or bands. 3x15
Db Rows- 3x10


Hammer Curls- 3x10
Alternate DB Curls- 3x10


Cardio Circuit-
Jumping Jacks- 40 reps, Rowing for 1000 meters, Burpees- 15 reps. Do three rounds.


Abs- Franco Crunches- 3x25


Have Fun!


Coach George W. Phipps  

I am back

Hi Everyone,


It has been crazy in my world, but mostly good. I hope all of you are doing good as well. Well, lets get back to it. I will be posting lots of work outs for the ladies, as I have two of my ladies in lake Tahoe, so for all of you ladies out there lets get to work.


Also, I will be posting all of the powerlifters work outs as we get set to compete in Monterey, Ca in three weeks. I will be posting lots of cool videos as well so stay tuned.


Coach George W. Phipps

Up dates for the last few weeks

Hi Everyone,


Sorry I have been slacking these last several weeks, I have been very busy with my business working from 7am to 9 pm every night, but I am hoping I will be able to stay on top of the forum from here on out.


Well, we have been working hard doing a combo of old style Arnold/Franco training with some old school powerlifting. The great thing about this style of training is its a change from what we usually do, which is great. For the last few weeks we have been doing 10's for 3 working sets for 3 weeks, and then the last two weeks 6's for 3 working sets. These are not Max Effort sets, but instead hard working sets.


We have five weeks before our first big meet of the year, WABDL Monterey, Ca June 7. I have several guys lifting in this meet, so I am really looking forward to it. I will be posting our workouts on here as well as some of the women's fitness workouts.


Go heavy or go home,
Coach George W. Phipps           

Bench Press

Ok, Everyone here is what we did on Tuesday.


Db Bench- 2-3 warm ups x10, then 3x10. These sets should be Max Effort sets.
Incline Db Flys- 5x10


Feet Elevated (we use TRX for these, you can use a bench or an exercise ball) Push Ups, use bands for more resistance. 5x10


SUPERSET: Alternate Db Shoulder Press- 4x10, Laterals- 4x10


SUPERSET: Aichs Tri's- 3x10, Bench Dips + extra plates 3x15


Tricep Push Downs- 50 reps. Set the weight so that you can only do 15-20 reps until failure, then rest for 30 second and go again. Keep doing this until you have done 50 reps.


Abs- V-Ups 75 reps


This was a great workout. Have fun everyone.


Coach George W. Phipps

      

Monday Squats 10 weeks out

Warm ups 3-4 sets x 5 reps, then starting at 65% of raw max do 3x10 add weight to each set. The last set should be all out Max Effort.
Long Jumps- Jump as far as possible for a distance of 20 yards and then jump back. each jump needs to be as far as you can jump. These build explosive power. Do 3 sets.


Prowler Pushes- weight on the sled 4-45's and 2 35's. Push the prowler 20-25 yards down and back. Do 3 sets.


Bicycle Hams- 3x30 seconds
Abs- Crunches-50 reps, Knees to Chest- 40 reps


This was a butt kicker. Have fun!


Coach George W. Phipps