Hi to all,
Well the last five years has been a crazy time in my life, with lots of ups and downs. But, I am still standing. After all of the bullshit I am still here. Life is just that way. Life is filled with lots of disappointment and loss, but it also has its times of great joy and happiness. Life is a wave we all have to ride, so grab your board and let's go. Enjoy the great times and over come the bad times, and with every new wave enjoy the adventure.
Coach
Tuesday, July 31, 2018
Tuesday, March 27, 2018
It's been a long time.
I am back!
Lots of stuff going on in my life. Life is crazy sometimes. Ok, I'll be posting my workouts and some thoughts I have on strength training. I am a certified Westside Barbell coach and I very much follow the Westside way, but I also train alot of police man and military guys, as well as runners and tri athletes. I also train football players at Reno High school, which is one the largest high school in the Reno area. So, I have developed lots of different styles of training for each of the athletes I train, but I always fall back on my Westside foundation.
Monday's training:
Lat rolling with a foam roller.
Barbell Sitting behind the neck shoulder Press- Pins set at ear height.
1 warm up with the bar x10 reps. 6 sets x 3 reps starting at 95 lbs. I went up to 165 x 3 reps.
I tried 185 and got 1 reps. All reps are stop and go at the bottom. No bouncing on the pins.
Sitting db shoulder Press- Most reps in 2 mins. I got 65 reps with 30 lbs db's.
Phipps laterals- hold the db's like your doing hammer curls at the mid way point, and then raise the elbows until your elbow and the db's are parallel with the floor. 4 x 10
Cable chest pulls- 4x12
Abs- Rocky sit ups- 40 reps, Hip Ups- 35
Coach
Lots of stuff going on in my life. Life is crazy sometimes. Ok, I'll be posting my workouts and some thoughts I have on strength training. I am a certified Westside Barbell coach and I very much follow the Westside way, but I also train alot of police man and military guys, as well as runners and tri athletes. I also train football players at Reno High school, which is one the largest high school in the Reno area. So, I have developed lots of different styles of training for each of the athletes I train, but I always fall back on my Westside foundation.
Monday's training:
Lat rolling with a foam roller.
Barbell Sitting behind the neck shoulder Press- Pins set at ear height.
1 warm up with the bar x10 reps. 6 sets x 3 reps starting at 95 lbs. I went up to 165 x 3 reps.
I tried 185 and got 1 reps. All reps are stop and go at the bottom. No bouncing on the pins.
Sitting db shoulder Press- Most reps in 2 mins. I got 65 reps with 30 lbs db's.
Phipps laterals- hold the db's like your doing hammer curls at the mid way point, and then raise the elbows until your elbow and the db's are parallel with the floor. 4 x 10
Cable chest pulls- 4x12
Abs- Rocky sit ups- 40 reps, Hip Ups- 35
Coach
Tuesday, October 10, 2017
Deadlift work from last Thursday
Conventional Deadlifts- Do 5 reps in all sets. Work up to a Max Effort 5 reps.
I topped out at 455 x 3 reps.
Reverse Hypers- 4x12 I worked up to 250 on these.
Side bends- 3x10 I did 75's here
No abs today
Have fun with this workout. I love heavy dead work.
Coach
I topped out at 455 x 3 reps.
Reverse Hypers- 4x12 I worked up to 250 on these.
Side bends- 3x10 I did 75's here
No abs today
Have fun with this workout. I love heavy dead work.
Coach
Thursday, October 5, 2017
Tuesday
Tuesday
Leg day!
Box Squats- 6 sets of 5 reps. My last set was with 385 x4
Step ups with Db's- I used 20, 25, 30 all x 10 reps on each leg.
Bicycle Hams with orange bands for 30 seconds- I did 3 sets.
V- Ups- 50 reps, Hip Ups- 35
Have fun,
Coach
Leg day!
Box Squats- 6 sets of 5 reps. My last set was with 385 x4
Step ups with Db's- I used 20, 25, 30 all x 10 reps on each leg.
Bicycle Hams with orange bands for 30 seconds- I did 3 sets.
V- Ups- 50 reps, Hip Ups- 35
Have fun,
Coach
I am back
Hi Everyone,
I am back! It's been crazy the last few months, but I am back.
I 'll be posting my latest workouts and some of my thoughts on powerlifting and strongman.
This weeks workouts
Monday-
Incline Bench- 10, 8, 8, 6, 4 I finished with 205
Incline Flyes- 3x10 I finished with 60's
Pull Ups- 4x10
Db Rows- 4x10 My last set was with- 105's
Abs- Weighted Bent Knee Sit Ups- I used 30 lbs on my head for these.
Have fun,
Coach
I am back! It's been crazy the last few months, but I am back.
I 'll be posting my latest workouts and some of my thoughts on powerlifting and strongman.
This weeks workouts
Monday-
Incline Bench- 10, 8, 8, 6, 4 I finished with 205
Incline Flyes- 3x10 I finished with 60's
Pull Ups- 4x10
Db Rows- 4x10 My last set was with- 105's
Abs- Weighted Bent Knee Sit Ups- I used 30 lbs on my head for these.
Have fun,
Coach
Friday, June 9, 2017
Coach's Training Thursday 6/8/17
Ok Everyone,
Let's do a Power Circuit for your Back and Chest.
Supported Machine Rows- 12 reps. (220 lbs.)
Db Rows- 10 (125 lbs.)
Push Ups- 25 I did 45 reps on the last set.
Incline Db Flyes- 10 (50 Lbs)
Ab Wheel- 15 reps
Do 3-4 sets as heavy as you can.
Coach
Let's do a Power Circuit for your Back and Chest.
Supported Machine Rows- 12 reps. (220 lbs.)
Db Rows- 10 (125 lbs.)
Push Ups- 25 I did 45 reps on the last set.
Incline Db Flyes- 10 (50 Lbs)
Ab Wheel- 15 reps
Do 3-4 sets as heavy as you can.
Coach
Wednesday, June 7, 2017
Coach's Training Tuesday June 6, 2017
Hi Everyone,
Legs and Deads tonight.
Prowler Ryan Pushes- These are backward pushes down 30 yards and back. I had 180 lbs. on a 75 lbs sled. We did 3 sets.
Sumo Rack deads- I used blocks so that the plates were 2 inches off the floor. We did 6 sets of 5 reps.
I finshed with 455 x 4 reps.
No abs!
Coach
Legs and Deads tonight.
Prowler Ryan Pushes- These are backward pushes down 30 yards and back. I had 180 lbs. on a 75 lbs sled. We did 3 sets.
Sumo Rack deads- I used blocks so that the plates were 2 inches off the floor. We did 6 sets of 5 reps.
I finshed with 455 x 4 reps.
No abs!
Coach
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