Strongman Training from last week

Tuesday-
Squats: 3-4  warm ups then 3sets of 10 reps, the last set is a max effort set. You should be in the 80-85% range on your last set. Joey did 405 x10, and I did 375x8.
Banded Squat Jumps- 3x10
Lopes Hams- 3x10
Db Step Ups- (heavy) Joey and the boys were using 60-65 on a 20 inch box for 10 reps on each leg.
Abs- Rocky Sit Ups- 50 reps, Knees to chest 50 reps

Monterey Results

Hi Everyone,

The Monterey, CA meet was a blast and my boys did great. Matt LaMarque hosted a great meet, with great equipment and the judging was spot on all day. It was the first powerlifting meet I have ever attended that actually finished a head of schedule. Amazing! Ok, now for the lifting, Adam Hill had a great day Adam benched 363 and deadlifted 474, (at a body weight of 175) which is a new Nevada state record. Adam started off shaky but got it together and won the best over all teen/junior men trophy, which was a very cool sword. Matt Allen popped his cherry by lifting in his first ever powerlifting meet, and did a great job. Matt even battled Adam for the first two rounds of deadlifts. Matt pulled 391 and missed at 451. Kyle had the meet of his life. Kyle benched 407 (a new PR) and  deadlifted 545 (also a new PR) at a body weight of 220. Joey had an amazing day in teen men's 220's. Joey benched 402 (new PR) and deadlifted 534. (also a new PR) Joey took 564 for a ride but came up just short. If he would have made that lift he would have broken my son Matt's Nevada state record of 562. The boys brought their girl friends and Sandy Meyers came along as well and all of us had a blast. We ate lots of good food and drink a few beers along the way. All in all one of my favorite meets to date. I didn't lift as my pec is not ready yet, but I will be ready for the WABDL world's in Nov.

We will begin strongman training this week and I will post those workouts. I hope everyone is well. Stay strong and follow your dreams.

Coach George W. Phipps           

Walking the Dog is good for the soul

I try to walk Triscuit, my female bulldog, every night and last night here in Reno was amazing. We had one of the best full moons I have ever seen. I love full moons and I love seeing the Big Dipper. Every night I look in the sky to see where the Dipper is and I am bummed on nights that I can't see it. I love to walk and pray, especially at night. Its so peaceful late at night. I would encourage all of you to go for a walk and if you desire talk to God. I promise it will be good for soul.

Coach George W. Phipps    

Latest News about me and the guys

First, the guys are doing great! Last week we did openers and our last workouts before the upcoming WABDL meet in Monterey, Ca this coming Saturday. Joey and Kyle both hit PR's in the deadlift and Matt Allen looks great. Adam Hill is ready to have a great meet. But, Austin is sick and might not compete, but will be there to support everyone. My good friend Fil Dena did a real nice 450 bench at 198 last week, so Fil should be ready to have a good meet as well. We will be leaving this Friday around 11am and we will be lifting all day Saturday. I'll post the result as soon as I can.

My pec is healing super fast and I am already doing push ups again. All of my other lifts are coming back just fine. I pulled 500 before my pec fired and told me to back off, and my Squats are real good. It shouldn't be too much longer before I can go all out again.

I went to the Reno Rodeo with the guys on Saturday and had a blast, it had been a very long time since I had been to the Rodeo. The Rodeo was great and I had a blast with my boys. I saw lots of people I knew, and I had a great time with the people from the gym. I hope all of you are well and that you are chasing your dreams. Don't let anyone or anything hold you back from seeking out your dreams.

Coach George W. Phipps        

Workouts for the ladies

I don't know how many ladies still follow the blog, so I will post some workouts that I have been do with the women I train. These days I train lots of women, some do crossfit, and some do fitness training. So, here you go ladies.

Workout 1
Manmakers- 10 reps (look these up on one of the crossfit sites)
Total Gym Pull Overs- 15 reps ( you can do these with a dumbbell or a  cable machine)
Alternate Db Shoulder Press- 10  reps
Db Rows- 10 reps
Db Shrugs- 15 reps
Db Curls- 10 reps
Abs- Rocky Sit ups- 20 reps
Try to do 3 rounds. There is no break between exercise, rest after you have done all the exercises and then try for another round.

Workout 2
Med Ball slams- 20 reps
Burpees- 10 reps
Step Ups with Db's- 10 reps
Db  Push Press- 10 reps
Push Ups- 15 reps
Abs- Knees to chest-25 reps
Try for three rounds.

Workout 3
Db Floor Bench- 10 reps
Db Flyes- 10 reps
Db Shoulder Press- 10 reps
Db French Press- 10 reps
Total Gym Tri extensions- 10 reps
Db Curls- 10 reps
Abs- Crunches- 25 reps (Denise Austin style)

These are great for over all fitness and strength. Have fun ladies

Coach George W. Phipps



 

Last weeks training

Tuesday- The Guys: Speed Squats- warm up to 70%x5, then do 65% x5x3. Make sure to go as fast as you can on each rep. Reset after each rep and go fast.
Squat Jumps- (use 15 lbs.db ) 3x10
Bicycle Hams- (use black light bands) 3x30 seconds
Abs- Crunches- 50 reps, Knees to Chest- 50 reps

Coach- warm ups- 3x5,then 365x5, 385x5, 405x4 (the pec started to fire at me so I racked it.) Not bad only three weeks after a detached pec. LOL!

Wednesday- Heavy shirt work for the guys.
Warm ups 3x5 then 90%x3 (raw) then shirts on. Joey, Austin, and Adam. 335x3 2 boards, 365x3 2 boards, 385x1 1 board, 405 x1 1 board Joey missed at the top, Austin smoked it, Adam missed at the top. 425x1 Austin smoked this at a body weight of 170.
Reverse Bands- (small black bands) 365x2x5
Close Grip Bench-  225x3x8 We went until failure and then did forced reps to get the 8 reps.
Push Press- 3x5
Laterals- 3x10
Abs- Bent Knee sit ups- 2x25

Thursday- Upper Back work
Hammer Curls- 3x10
Alternate Db Curls- 2x10
Pull ups- 30 reps
Supported barbell rows- 3x10
Abs- Ab wheel- 15, Hip Ups- 25, Toe Touches- 25 reps

Friday
Speed Deads- warm up to 70% x5, then 65% x6x2 + mini bands. Move the bar as fast as possible.
Coach- I went 135x 5, 225x5,315x5, 365x3, 405x3, 455x3, 495x1 I wanted to do 2 reps, but the pec fired at me after the first rep, so I backed off.
Back recovery extensions- 2 mins
Heavy Shrugs- 3x15
Db High Pulls- 3x10
Abs- Bent Knee sit ups- 2x25

It was a great week with the boys, and I am feeling so much better. Praise God!

Coach George W.Phipps     

Back in the saddle again

Hi Everyone,

Well, I have great news- my pec is healing faster than I thought. I was right about it being a partial detachment, as I have most of the movement back all ready. The lower part of the my pec is not working, but that's ok as no one will ever notice. I was even doing some push ups this week. I did heavy Powerlift Good Mornings last week and I was able to go up to 405 before the pec fired at me and told me no. This week I pulled 500x1 before the pec fired, so I should be totally back by the beginning of next month.

We have the WABDL meet in Monterey, CA June 29th, which will be the biggest meet of the year. Matt LaMarque will be hosting this meet, and Matt does everything the best, which means this meet will rock. My boys are set to have a great meet.

I hope all of you are doing well and staying strong.

Coach George W.Phipps