Powerlifting Squat Workout

March 30, 2015

Squats- 2-4 warm up sets x 5 reps, then 85%x3, 90%x2, try for a new max effort single.

Squat Jumps- use 15 lbs db 's- 3x10

Long Jumps- 3x20 yards

Leg Extensions- 3x15

Leg Curls- 3x15

Hanging Knees to chest- 60 reps

Have fun Jeremy.

Coach George W. Phipps

Push/ Pull Workout

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

 

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  

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    
 

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

           

Coach's Squat Dead work out

Hi Everyone,
 
I have to double up Squats and dead work due to me being so busy with clients. So, here is what I did last week.


Squats- warm ups 2-3 sets x 5, then 3x5 last two sets max effort.
Stiff Leg Deads: (touch and go)  2-3 warm ups x 5, then do 2 max effort sets x 5 reps
Reverse Hypers- 3x15 (purple bands)
Prowler Pushes- start with 4-45's and add weight to each set there after. Don't have a prowler, then push a heavy pickup truck for 25 yards. Do 3 sets.


Abs- Bent Knee Sit Ups- 40 reps, Arnold Knees to chest 50 reps


Enjoy.


Coach

Bench Day for Matt

Bench press- warm ups x5 reps until you get to 90% of raw max then do 3 reps.  Reverse bands (purple) add25 lbs. to the bar and do 5 reps, continue to add weight until you fail in doing 5 reps.


Incline Db bench- 4x10


Front raises with Db's- 3x10


Laterals- 3x10


Tri Death- Close Grip Push Ups- 10- 12 reps, Priest Tri's- 12 reps, French Press with one Db- 10 reps. Do 4 sets.


Abs- V-ups- 50 reps, Toe touches- 25


Have fun Matt.