Monday- Squats

Powerlifters- Squats

Regular Squats- warm ups- 2-3 sets x 5 reps. Then 2 Max Effort sets x 5 reps.
Belt Squats (Ironmind belt squat) 3x10 These are very heavy sets.
Banded Squat Jumps- (Use two purple jumps stretch bands over each shoulder and held by two training partners, one on each side.) 3x10 Jumps as high as you can, up and down like a piston.
Banded Leg Curls- 3x15
Abs- Supported weighted Sit ups-25 reps, 25 Denise Austin hip ups, 25 V-ups

Tonight was good. Joey looked great and everyone worked hard. It was good to be back in the gym.

Coach George W. Phipps 

Losing my Dad and saying good bye to 2013

Hi Everyone,

I lost my Dad the day after Christmas. It was only 5 weeks after we were told that he had pancreatic cancer that we lost him. My Dad was always so strong and this last year he was my strength standing by my side without wavering. It was so hard to watch him die. My sister Lori and my son Matt were with me as we took care of him during his last days. My sister and my son were amazing. I will miss my Dad very much, but I know that he is with God and will dwell in the Father's house forever and ever. My Dad taught me how important hard work is and how standing for the truth is always the right thing, even when the truth brings great pain and suffering. My Dad loved speed, speed on a motorcycle, speed in a fast car, and speed on the water in a drag boat. My love of speed and anything that goes fast was one of his best gifts to me.

I can't wait for this year to be over. 2013 was the worst year of my life with one heart ache after another. I can only hope that 2014 will be a better year and that somehow I will be able to put this year behind me. I hope all of you have a great New Year and I pray that 2014 will be the best year yet for all of us. I hope to keep all of you up to date on our training and the results of all of our competitions.

God bless you all,
Coach George W. Phipps                 

2013: Sorrow and Pain

Hi Everyone,

Well, this year has been one of the worst years of my life. A bad divorce, the loss of my oldest adopted son Peter, and now my dad is terminally ill with pancreatic cancer, I can't wait for this year to be over. On top of the news that my dad had cancer the day before Thanksgiving, I found out that my dog Triscuit has arthritis in both of her hips. I was devastated by the news that I would soon lose my dad, and then two days later my dog was in so much pain she couldn't even sit or walk, I lost it.

I am sorry that I have not kept up on my posts, but as you can see my life is filled with heart ache. I can only hope that some how next year will be a better year. As far as my training business and my powerlifting team things are going very well. I think I would have lost my mind if I didn't have my boys and my business.

I am hoping to be able to get back on top of posting our workouts and what's going with my business and the powerlifting team. I also have some new t-shirts coming out that are simply awesome, so when they are ready I'll post them on here and make them available to anyone who wants one.

I wish all of you blessing and love,
Coach George W. Phipps        

WABDL WORLDS DAY ONE

Hi Everyone,

Well, today was the first day of the World's for us. Kyle Herzik started things off. Kyle liftes in the Class 1 220 division. Kyle was second in the bench press with a 407 bench, and had a very close attempt at 424. Kyle benched the 424 but it was turned down two red lights to one white light. The three judges use lights to show what they thought of the lift, red lights are bad, but white lights are good. Two or three white lights means the lift was good, but two or three reds means the lift was bad. They said Kyle double dipped with the bar on the way up. Oh well. Kyle won the deadlifts with a very nice 529.

I made weight. I lift in the Men's Masters 47-53 198 class. You can't weigh more than 198.2 and I weighed in at exactly 198.2. I lift tomorrow after noon, so I will post the results tomorrow.

I hope all of you are doing well.

Coach George Phipps         

Reno Huskies Win!

My Reno High Huskies upset the #1 ranked Reed Raiders last night 29-27. Reed was undefeated going to last nights game. Over the last several years Reed has dominated Northern Nevada 4A football. My Huskies hung tough in a very close game all night, then with 1:40 left in the game Reno scored the go ahead touch down shortly after recovering a Reed fumble at mid field. Reed received the kick off and then drove all the way to the Reno 4 yard line, then with only 4 seconds on the game clock Reed attempted a game winning field which Reno blocked in dramatic fashion to seal a major upset victory for my Huskies. It was an amazing win on Reed's field. I am very proud to be their strength and conditioning coach.

Coach George W. Phipps     

Last weeks Training

Tuesday-
Heavy Leg Press- warm ups and then 3x10 going as heavy as we could.
Belt (Iron Mind) Squats- warm ups x10, then 3x10 as heavy as possible.
Banded Leg Curls- 3x15
Abs- GH sit ups- weight on the head (35 lbs.) 2x25

Wednesday-
Bench Press- raw
2-3 warm ups x 5 reps, then do 85%x5, 90%x3
Reverse Bands (light bands) start at 90% x5 then add weight to each set until you can't do 5 reps.
Decline Bench- 3x10
Single Arm Shoulder- 3x8
Laterals- 3x10
Aichs Tri's - 3x10
Tri Push Downs- 3x15
Abs- V- Ups 50 reps, Denise Austin Hip Ups- 40 reps.

Thursday-
Db Curls- 4x10
Arnold Curls- 3x10
Pull Ups- 4x10
Supported Rows- 3x10
Arrow Pulls- 3x15
Abs- Crunches-40 reps, Ab Wheel- 30 reps

Friday-
Powerlift Good Mornings- 2-3 warm ups, then 2 or 3 heavy sets ending with a Max Effort set of 5 reps. I went 455 x 5.
Db Single Leg Stiffs- 3x7 Last set I went 60's
Side Bends- 3x15
Abs- Butte Sit Ups- (35 lbs plate) 2x20

We had a very good week and everyone worked very hard.

Coach George W.Phipps

  

My Huskies are back on track

After a horrible loss to North Valley's three weeks ago, my Reno High Huskies have righted the ship to win two in a row. My Huskies beat Hug 45-7 last Friday night and we played some very good football on the road. This week is the big one against undefeated Reed High School, over the last ten years Reed has been the most dominate team in Northern Nevada and this year is no different, so it be a major challenge for us to play them close.

Coach George W. Phipps