Monday

It was just Coach A and me tonight. Dan did deadlift openers for the up coming WABDL meet this weekend in Rancho Cordova, Ca. Dan did a real nice 515 and I think he should be good for 551 or more this weekend. Dan weighs 210.

I trained by myself for the  first time in a very long time. Here is what I did.
Cable Bar Bench- 3 warm up sets, then I did 1 heavy set, and then two Max Effort set at 275 for 5 reps, and 4 reps. Cable Bar is much tougher than regular bench.
Single Arm Db Shoulder Press- 1 warm up x6, then 2x6 at 75
Flat Flyes- 3x10 top set at 60.
Superset Tri's- Overhead Extensions- 3x15, Push downs- 3x10,
No Abs tonight.

Tonight was weird, its been a long time since I trained in the garage by myself. Oh well, I am sure some of the guys will return or God will bring me some new guys to train. I hope that all is well with all of you. Stay strong and keep the faith.

Coach George Phipps  

Big changes in the gym

My Son Matt left today for Bemidji Minn. It will take him and his brother Peter two and half days to drive the 1700 miles from Reno to Bemidji. I will miss Matt so much, it has been great training with him these last two months. Matt is in the best shape of his life and I hope he has a great year this year playing linebacker for one of the best divison 2 programs in the country. I love training with my son as we push each other and get the best out of each other. I will miss him being here big time. The  gym is also changing in that some of the guys have new jobs and can't make it anymore and Coach A (Dan) is starting the football season and won't be able to make it up anymore. Big B (Brant) is also going to back to law school, so as you can see things will be a lot different over the next few months.

Barry and I are trying to figure out how we can make a gym work together, and we have started to look for a place to rent. I will keep you posted on how things work out. I have started training more women in the mornings, which has been good. So, I'll have to see how things are going to work out at night, Peter will be back in a few days so he'll start training with me, and Adam has been talking about coming back to the gym, which would be great.

Life is full of ups and downs and change is a big part of all of our lives. I am at a point in my life were change is the big word to describe what's been happening to me. My kids are all grown and out of the house and I am getting older by the day. People come and people go, but I'll continue doing what I've been doing for as long as God gives me the strength to continue. I would like to encourage all of you to enjoy each and every day, and every time you can have fun training, enjoy it! It's a gift to be able to get stronger each day. Your health is one of the greatest gifts you can have from God, so do everything you can to take care of yourself.

Coach George Phipps           

Thursday- The Guys

Matt and Peter-
Leg Press- (verticle machine) 3 warm ups x10 reps. Then 3 heavy work sets by 10 reps.
Lopes Hams- 3x12
Heavy back Extensions- 3x15
Abs- V Ups- 30 reps, Denise Austins 30 reps, Toe touches 30

Coach Phipps- I did recovery work tonight.
Leg Press- 60% of normal 2 set of 20 reps
Leg Curls- 3x15
Back Extension- 2 mins body weight.
Banded Pull Ups- (warm up with a light band, orange) and then used a mini band for 3 sets of 8 reps.

Tuesday- the guys

Banded Curls- (Jump stretch bands orange or green) These can be done on a cable pulley machine. 4x10
Alternate Hammer Curls- 3x10
Alternate Banded Lat Pull ins- These are great for the Lats. Use grey or green bands. 3x15
Barbell Shrugs- 3x15
One Arm Rear Delts- 3x10
Abs- Body Curls- 30, Incline Denis Austins- 25

Wheat Grass

A very close friend of mine told me of the benefits of wheat grass last year, I didn't believe the health benefits at the time but after doing some research found that wheat grass is indeed very good for you. I lost a bet and had to drink some wheat grass as a result. So, if you haven't checked out the health benefits of wheat grass you should. Wheat grass is very close to broccoli in health benefits. The taste leaves lots to be desired but several health food stores offer it in a smoothy, so go drink some wheat grass.

Coach George Phipps  

Monday- the guys

Bench Press- warm ups x 5 reps, then worked up to a Max Effort 5 reps. We did 2 sets.
Single Arm Db Shoulder Press- 1 warm up x5, then 3x5 These are done with the most weight you can handle for each set.
Incline Flyes-3x10
French Press (db's) 3x10
Over head Banded Tri Extensions- 3x15
Abs- Crunches: 2x50

I did recovery work. Light weights high reps for one set. 
Db Bench- 50's x45
Db Shoulder Press- 45's x25
Db Flyes- 40's x25
Tri Push Downs- 50 reps
Overhead Tri Extensions- 50 reps (orange bands)

Big B worked in a shirt (rage X 48 single ply) and set a new PR with a real nice 405.This was the first time Brant has benched this much. Good job Big B!

Thursday- the guys

Squats- (Max Effort Triples) warm ups x 5, then add briefs and work up to a Max Effort Triple.
Stiff Leg Deads- (Max Effort Triple) warm ups x 5's then work up to a Max Effort 5 reps.
Weighted Straight Leg Sit ups- (Weight behind the head) 1x25x 25 lbs. Incline Hip ups- 25

Tonight was tough. I am badly over trained, so I had a bad night, but Matt and Coach A did great. I hope everyone is doing good.

Coach Phipps