Last Friday- The Guys

Rack Pulls just above the knees- work up to a max x5 reps. We guys pushed me to the breaking point. Kyle went 645x5 without straps, I did a single with straps. Joey, Austins and Adam were right there with Kyle.
Heavy Back Extensions- 75 lbs. 3x15
Sludge Hammer Swings- 3x15 on each arm.
Tire dragging and other fun stuff.

Tonight was great I left the guys with Willie and he had them flipping tires and pulling them. It was a great way to end a great week.

Coach George W. Phipps   

Last Thursday- the guys

Hammer Curls- 3x10
Arnold Curls- 2x10-12
Pull Ups- 30 reps
Banded lat Pull ins- (grey bands) 3x15
Arrow Pulls- 3x15 (grey or orange bands)
Abs- Weighted Straight Leg Sit ups- (200 lbs) 2x20

It was a good night.

George W. Phipps

Wednesday Feb 20-the guys

Bench Press- warm ups x 5 reps, then do one heavy warm up at 85%x3, then try 90%x3+ try to get as many reps as you can. 4-5 reps is awesome at 90%. Then do 80% x failure.

Joey and I went 90%x3 raw, shirts on: Joey 315 3 boards x3, Coach 335 3 boards x3. Joey 355 2 boards x2, Coach 365 3 boards x3, Joey 365 1 board x1, Coach 405 2 boards x 3, Joey 385 1 board miss. Coach 425 1 board x1, Coach 445 1 board x1, Coach 465 1 board miss. Coach 455 reverse bands (grey) x3 reps.

Db shoulder press- 1 warm up x 5  then 3x5 Coach 85's x5
Feet on the bench Perfect Push ups with Bands- (orange or grey) 3x10-12 reps
Push up Extensions- 3x10

Abs- Straight Leg Sit Ups- (weight on the chest- 100 +) 25 reps, Toe Touches 25, Denise Austin Hip Ups- 25.

It was a good day. I missed the groove on 465 or that might have gone up, but oh well, considering all of the crap in my life my lifting is great. The guys are just simply awesome, I'll come into the gym feeling miserable and then I see the guys and instantly I start to feeling better. I thank God for them every day. I hope all of you are doing well.

Coach George W Phipps    
      

Tuesday- Feb 19 The guys

Hi Everyone,

Sorry I have not posted in a while my life is a crazy mess. Ok, here what we did this last Tuesday.

Squats- warm ups x 5 reps. We did between 3 and 6 warm up sets. Then we did 2 Max Effort sets x5 reps. Joey and I warmed up to 90%x3 raw, then we put on the squat briefs. Then we start adding the plates. I went for a new PR (persoanl record) 605, but missed and ended up in the saftey chains. Joey then went for 665 and missed as well ending up in the saftey chains. Then we added the grey bands set up reverse style. I went for 645 and missed and into the chains again, not good. Joey went for 710 and missed. I went for 605 with the grey bands and did 3 reps. It was not a good day for sure.

Static Lunges- 1 warm up x 6 then 3x6 (db's)
Banded Leg Curls- 3x15
Abs- Ab Machine weighted sit ups- (we go passed paralell) 3x15 with and 25lbs plate on your head.

This was our first workout in the new gym. We moved all of the powerlifting stuff down to Cross Fit Sierra Nevada where I am training trainers and new clients. Bringing hard core powerlifting to a cross fit gym was a major shock for a lot of the people who train there. It was fun and I know that Willie (the gym owner) and I are going to make a great team.

Coach GeorgeW. Phipps  

   

Joey and I deadlifting

http://www.youtube.com/watch?v=7S6pthy-kKs Joey doing 500.

http://www.youtube.com/watch?v=6HSV-2Cln_Q  Coach doing 500.

Coach Benching 455 2 boards

http://www.youtube.com/watch?v=xSJo5f1WPmw&feature=player_detailpage

I hope to be able to get 475 at the up coming meet. 475 at 198 will be an all-time best for me.

Coach George W. Phipps

Friday- deads

Deadlifts- warm ups x 5 reps, and then 3 reps, then try for a max effort single.
Hang Cleans- 4x3
Kettlebell Get ups- (45 lbs. )
Back Extentions- (recovery work) 2 mins no weight.
Abs- Body Curls- 30 reps, Denise Austins hip ups- 30reps.

Tonight was good Joey and I went pretty big and everyone else did great.

Coach George W. Phipps