Hi Everyone,
I just wanted to give all of you an update on what is happening with Phipps and Power and Fitness. Due to my pending divorce I will hopefully be moving all of my weights and equipment into a larger building in Sparks. There is a building I am looking at and it is almost double the size of my three car garage, so it would be super nice to have the extra space. But, we'll have to see how everything is going to work out. I'll keep you all posted.
Coach George W. Phipps
Thursday, December 27, 2012
powerlifters- Monday and Wednesday
Monday-
Box Squats-warm ups. Several sets of 5 reps, then 2 top sets of 5 reps.
Step Back Lunges- 3x6 on each leg
Leg Curls- 3x15
Abs- Body Curls- 45 reps
Wednesday-
Banded Bench Press- (orange band) Band around your back and held in your hands. Work up to 2 top sets of 5 reps.
Db Flat Flyes- 3x10
Shoulder Press- 1 warm up x5 reps, then 2x5
Ball Push ups- (use perfect push up handles and add an orange band) 3x10-12
Push downs- 3x10-15 reps
Abs- V-ups-40 reps, Phipps sits-20 reps
Joey is getting close to me and is pushing me and that is good for me. It's great having the young bucks to push the old man.
Coach George W. Phipps
Box Squats-warm ups. Several sets of 5 reps, then 2 top sets of 5 reps.
Step Back Lunges- 3x6 on each leg
Leg Curls- 3x15
Abs- Body Curls- 45 reps
Wednesday-
Banded Bench Press- (orange band) Band around your back and held in your hands. Work up to 2 top sets of 5 reps.
Db Flat Flyes- 3x10
Shoulder Press- 1 warm up x5 reps, then 2x5
Ball Push ups- (use perfect push up handles and add an orange band) 3x10-12
Push downs- 3x10-15 reps
Abs- V-ups-40 reps, Phipps sits-20 reps
Joey is getting close to me and is pushing me and that is good for me. It's great having the young bucks to push the old man.
Coach George W. Phipps
powerlifters- last thursday
Powerlift Good mornings- several warm ups x5 then 2x5 max effort. I went up to 385 x5
HammerCurls- 4x10 (remember we do bicep work before back work so that the biceps are tired and won't help, therefore we get more out of the lats and traps.)
Alternate Db Curls- 1 set to failure pick a weight you can get at least 8 reps with.
Reverse Grip Pull Ups- (make sure to touch your belly to the bar not your chin or shoulders. You have to arch your back big time and swing your legs forward to pull this off. use bands as youneed them.) 3x10
Arrow Pulls- 3x15 (grey bands)
Abs- Phipps Sits- 20 reps, weighted straight leg sit ups- 20 reps, ab wheel - 15 reps I went 200 lbs. on the weighted sit ups.
This was a good workout. I love heavy nights like this. I hope all of you are doing well. I can't wait for a new year.
Coach George W. Phipps
HammerCurls- 4x10 (remember we do bicep work before back work so that the biceps are tired and won't help, therefore we get more out of the lats and traps.)
Alternate Db Curls- 1 set to failure pick a weight you can get at least 8 reps with.
Reverse Grip Pull Ups- (make sure to touch your belly to the bar not your chin or shoulders. You have to arch your back big time and swing your legs forward to pull this off. use bands as youneed them.) 3x10
Arrow Pulls- 3x15 (grey bands)
Abs- Phipps Sits- 20 reps, weighted straight leg sit ups- 20 reps, ab wheel - 15 reps I went 200 lbs. on the weighted sit ups.
This was a good workout. I love heavy nights like this. I hope all of you are doing well. I can't wait for a new year.
Coach George W. Phipps
Friday, December 21, 2012
Powerlifters- Monday and Tuesday
Monday
Vertical Leg Press- warm ups x 10 reps, then 3 top sets x10 reps.(Total sets 7-8)
Banded Db Box Squats- 3x10 We used a grey band and 75's.
Lopes Hams- 3x10
Abs- Ab Wheel 15 reps, Body Curls- 30 reps
Good night tonight.
Tuesday
Single Arm Db Bench- warm ups x 6 reps, then 2 top sets of 6 reps. I went up to 115's
Single Arm Shoulder Press- 1 warm up x 6reps, then 2x6 These are Max Effort sets. I went 75's
Db Flyes- 3x10
Tri's Super Set- Pyramid Push Ups- 7 reps, Overhead Banded Extensions-12-15 reps we used green bands. Do 3 sets.
Abs- Phipps Sits- 20 reps, Denise Austin Hip Ups- 30 reps. Do 2 sets.
Tonight was a great night the gym was full and everyone worked their butt off. I love nights like tonight. I hope all of you are doing well.
Coach George W. Phipps
Vertical Leg Press- warm ups x 10 reps, then 3 top sets x10 reps.(Total sets 7-8)
Banded Db Box Squats- 3x10 We used a grey band and 75's.
Lopes Hams- 3x10
Abs- Ab Wheel 15 reps, Body Curls- 30 reps
Good night tonight.
Tuesday
Single Arm Db Bench- warm ups x 6 reps, then 2 top sets of 6 reps. I went up to 115's
Single Arm Shoulder Press- 1 warm up x 6reps, then 2x6 These are Max Effort sets. I went 75's
Db Flyes- 3x10
Tri's Super Set- Pyramid Push Ups- 7 reps, Overhead Banded Extensions-12-15 reps we used green bands. Do 3 sets.
Abs- Phipps Sits- 20 reps, Denise Austin Hip Ups- 30 reps. Do 2 sets.
Tonight was a great night the gym was full and everyone worked their butt off. I love nights like tonight. I hope all of you are doing well.
Coach George W. Phipps
The ladies- Monday- Tuesday
Monday
Leg Press- 3x10
Glute Presses- 3x15
Single leg Calf Raises- 3x15 on each leg. Use a db for added weight on the leg side.
Pull Ups- (the ladies use jump stretch bands for assistance.) 3x10
Db Shrugs- 3x10
Abs- Crunches- 15-25 reps, Knees to Chest - 15-25 reps
Tuesday
Nordic Trac- 15 mins.
Total Gym Flyes- 3x10
Db Bench Press- 3x10
Total Gym Crucifixes- 3x10
Total Gym Tri Presses-
Total Gym Pull Overs- 3x15
Abs- Crunches- 15 reps. Toe Touches- 20 reps, Single Leg V-Ups- 10 reps on each leg.
Leg Press- 3x10
Glute Presses- 3x15
Single leg Calf Raises- 3x15 on each leg. Use a db for added weight on the leg side.
Pull Ups- (the ladies use jump stretch bands for assistance.) 3x10
Db Shrugs- 3x10
Abs- Crunches- 15-25 reps, Knees to Chest - 15-25 reps
Tuesday
Nordic Trac- 15 mins.
Total Gym Flyes- 3x10
Db Bench Press- 3x10
Total Gym Crucifixes- 3x10
Total Gym Tri Presses-
Total Gym Pull Overs- 3x15
Abs- Crunches- 15 reps. Toe Touches- 20 reps, Single Leg V-Ups- 10 reps on each leg.
Monday, December 17, 2012
Powerlifters Monday- Thrursday
Monday-
Squats- Warm ups x 5's, then one heavy warm up x3 reps. We then did 2 Max Efforts Sets x 3 reps.
Heavy Step Ups(db's)- 3x5 reps on each leg. We went 50's and 60's on these.
Bicycle Hams- (orange bands on each leg) 3x35 seconds.
Abs- Ab Wheel- 15 reps, Knees to chest- 25 reps, Body Curls- 25 reps.
This was a good night. Everyone worked hard.
Tuesday-
Bench- warm ups x5 reps, then one heavy warm up set x 3 reps, then Max Effort 2x3. Titan Ram work- Add twenty lbs. to your last raw set then put on the ram and try for 5 reps, add 10-20 more for your next set and try for 5 more reps.
Db Shoulder Press- 1 warm up x5 then 2x5
Feet on the Bench Push ups (bands orange or grey) 3x10-12 reps Elbows out on these.
Pyramid Push Ups- (orange band) 3x10
Abs- 40 Body Curls
This was a lot of work. My shoulder wasn't great tonight but all in all it was a good night for everyone.
Thursday-
Stiff Leg Deads- warm ups x5, then 2 Max Effort sets of 5 reps. Dan went 405, and I went 385.
Hammer Curls- 4x10
Db Curls- 1x10
Pull Ups-4x10
Barbell High Pulls-3x5
Abs- 30 V-ups, 30 Crunches, 30 Knees to chest.
It was a great week. I hope all of you are making improvments and having fun.
Coach George Phipps
Squats- Warm ups x 5's, then one heavy warm up x3 reps. We then did 2 Max Efforts Sets x 3 reps.
Heavy Step Ups(db's)- 3x5 reps on each leg. We went 50's and 60's on these.
Bicycle Hams- (orange bands on each leg) 3x35 seconds.
Abs- Ab Wheel- 15 reps, Knees to chest- 25 reps, Body Curls- 25 reps.
This was a good night. Everyone worked hard.
Tuesday-
Bench- warm ups x5 reps, then one heavy warm up set x 3 reps, then Max Effort 2x3. Titan Ram work- Add twenty lbs. to your last raw set then put on the ram and try for 5 reps, add 10-20 more for your next set and try for 5 more reps.
Db Shoulder Press- 1 warm up x5 then 2x5
Feet on the Bench Push ups (bands orange or grey) 3x10-12 reps Elbows out on these.
Pyramid Push Ups- (orange band) 3x10
Abs- 40 Body Curls
This was a lot of work. My shoulder wasn't great tonight but all in all it was a good night for everyone.
Thursday-
Stiff Leg Deads- warm ups x5, then 2 Max Effort sets of 5 reps. Dan went 405, and I went 385.
Hammer Curls- 4x10
Db Curls- 1x10
Pull Ups-4x10
Barbell High Pulls-3x5
Abs- 30 V-ups, 30 Crunches, 30 Knees to chest.
It was a great week. I hope all of you are making improvments and having fun.
Coach George Phipps
Tuesday, December 11, 2012
I can't wait for a new year
Hi Everyone,
I hope and pray that all of you have had a better year than I have had. This year has been filled with heart ache and heart break, friends lost and friends found, and now my marriage is ending after 26 years. So, to say that this year has been crap is a major understatement. Come on 2013! There is no way it can be worst than 2012.
I hope all of you are doing well and that your are doing good in your training and in life. I wish all of you the very best, and as Journey says: "Don't stop believing".
Coach George Phipps
I hope and pray that all of you have had a better year than I have had. This year has been filled with heart ache and heart break, friends lost and friends found, and now my marriage is ending after 26 years. So, to say that this year has been crap is a major understatement. Come on 2013! There is no way it can be worst than 2012.
I hope all of you are doing well and that your are doing good in your training and in life. I wish all of you the very best, and as Journey says: "Don't stop believing".
Coach George Phipps
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