Heavy deads and squats today.
Sqauts- 135x5, 225x5, 315x3, 365x3, 405x3 (Adam only got a single today, he was off today), Adam did 315x5, I did 365x5. I was not feeling it this week. Been too long since we squated heavy and it showed.
Rack pulls (bar set three inches off the ground) 225x5, 315x5, 365x3, 405x3 (Adam missed the last one) I went to 475, but it was too much today. I dropped down to 425x3.
Abs- Body hip ups: This is a new one. Legs out straight then brought up and back like a body curl but stopped and then raised into a hip up. These are done slow and controlled. 25 reps, 35 bar twists.
Friday, October 29, 2010
Wednesday, October 27, 2010
Tuesday's workout
This was a upper back & bicep work out.
Pull ups- 30 reps
Tower single arm bent rows- 3x15
High pulls (upright rows)- 3x10
Arrow Pulls- 3x10
SUPERSET- Do 3 sets of each.
Hammer curls- 10 reps
Alternate curls- 10 reps
Abs- Body curls-20 reps, Incline Denise Austins 20 reps.
Pull ups- 30 reps
Tower single arm bent rows- 3x15
High pulls (upright rows)- 3x10
Arrow Pulls- 3x10
SUPERSET- Do 3 sets of each.
Hammer curls- 10 reps
Alternate curls- 10 reps
Abs- Body curls-20 reps, Incline Denise Austins 20 reps.
Tuesday, October 26, 2010
Phipps Invitational
Hi everyone,
I am planning a Phipps Invitational powerlifting meet for the second weekend in January.
The rules are squat briefs, knee wraps, wrist wraps, and belts only. No bench shirts or squat suits. All squats are to parallel. All benches are done raw and with a pause. This will be a three lift meet, but if you want to do bench only that will be ok. Everyone competing will put $15 in a pot and the best lifter on forumla will win a gift certificate. All money left over will be used for pizza and beer afterwards.
Bob and Tammy Lopes, as well as my daughter Karina will be the judges. I have invited Big Chad Aichs, Ethan, Scott and Larry who train with Chad and the guys who train with me at the house. My son Matt will be trying to take down his dad, and I am inviting all of you if you would like to come. It will be at the weight room at Reno High and closed to outsiders. It should be alot of fun.
George
I am planning a Phipps Invitational powerlifting meet for the second weekend in January.
The rules are squat briefs, knee wraps, wrist wraps, and belts only. No bench shirts or squat suits. All squats are to parallel. All benches are done raw and with a pause. This will be a three lift meet, but if you want to do bench only that will be ok. Everyone competing will put $15 in a pot and the best lifter on forumla will win a gift certificate. All money left over will be used for pizza and beer afterwards.
Bob and Tammy Lopes, as well as my daughter Karina will be the judges. I have invited Big Chad Aichs, Ethan, Scott and Larry who train with Chad and the guys who train with me at the house. My son Matt will be trying to take down his dad, and I am inviting all of you if you would like to come. It will be at the weight room at Reno High and closed to outsiders. It should be alot of fun.
George
Monday
Hi Guys,
Sorry about taking so long to post. I went to S.F to see my wife last wed and didn't get back until friday evening, and then I was real busy. Anyway here is tonights work out.
Light Week
Monday- Wide grip banded push ups- these were done with push up handles and very wide. 2 warm ups with reg push ups 2x10, then 3x12 +purple bands.
Flyes- 3x10 I went up to 60's on these.
40 rep shoulder press with db's- I went 40's, Adam did 30's and 25's.
100 reps tri push downs.
50 rep over head tri extensions with purple bands.
100 Bent knee sit ups.
Sorry about taking so long to post. I went to S.F to see my wife last wed and didn't get back until friday evening, and then I was real busy. Anyway here is tonights work out.
Light Week
Monday- Wide grip banded push ups- these were done with push up handles and very wide. 2 warm ups with reg push ups 2x10, then 3x12 +purple bands.
Flyes- 3x10 I went up to 60's on these.
40 rep shoulder press with db's- I went 40's, Adam did 30's and 25's.
100 reps tri push downs.
50 rep over head tri extensions with purple bands.
100 Bent knee sit ups.
Monday, October 18, 2010
Monday's workout
ME bench- Adam and I went in shirts tonight. One month out from the world's.
Raw warm ups- then put on the shirts. Adam did a real nice 425 opener in his Titian Fury. I went 455 in my 46 Rage X, which went up real nice. WE put Adam in my Rage X 48 and he missed 475, but came back to smoke 455. I went 475 and could'nt quite touch one board but made the weight. I was playing around with shirt sets and I think I have it figured out, but we'll see.
Raw work- Adam 245x6, 225x5, George 260x5, 235x5 this was 82.5% for both of us. Next heavy we'll be at 85%.
Everyone else worked hard, and finish the workout,which Adam and I will finish tomorrow.
Abs- 40 Denise Austins, and then 60 bent knee situps.
Raw warm ups- then put on the shirts. Adam did a real nice 425 opener in his Titian Fury. I went 455 in my 46 Rage X, which went up real nice. WE put Adam in my Rage X 48 and he missed 475, but came back to smoke 455. I went 475 and could'nt quite touch one board but made the weight. I was playing around with shirt sets and I think I have it figured out, but we'll see.
Raw work- Adam 245x6, 225x5, George 260x5, 235x5 this was 82.5% for both of us. Next heavy we'll be at 85%.
Everyone else worked hard, and finish the workout,which Adam and I will finish tomorrow.
Abs- 40 Denise Austins, and then 60 bent knee situps.
Sunday, October 17, 2010
Donnie Thompson squatting huge.
http://www.powerliftingwatch.com/node/16832
Donnie Thompson currently has the biggest total ever at over 2900. He is working to move that even higher.
Coach
Donnie Thompson currently has the biggest total ever at over 2900. He is working to move that even higher.
Coach
Saturday, October 16, 2010
More on diet to get lean and mean
Here is some more info from what I have learned from Franco.
Eat fish- If the goal is getting lean fish is the best way to do that. Tuna, sole, red snapper, trout, salmon, and halibut are the best choices. Most of these can be purchased fresh and fairly cheap. If your goal is gaining mass eat beef and lots of it.
Eat green vegs- Broccli, green beans, peas, celery, ice burg lettuce.
Eat fresh fruit- pineapple, apples, plums, cherries, grapes, bananas, blueberries, rasberries. They must be fresh!
Drink 8-10 glasses of water, but not too much with your meal, as you will dilute your stomach acid and hinder digestion.
Drink wine or beer with your meals. Red wine is better, but white is ok. Beer is good for you just don't have more than one with your meal. I drink Samuel Adams lite, which only has 9 grams of carbs and tastes great.
Avoid- wheat produces of all kinds. Avoid corn as well. Rice is ok if your trying to gain weight.
Limit protein drinks because they are "dead protein". The reason Franco describes them as dead protein is because they are not flesh. Because they are not flesh they don't digest the same as flesh. The body can tell the difference.
I hope you'll add to your wisdom as I have and begin to apply these things into your diet.
Coach
Eat fish- If the goal is getting lean fish is the best way to do that. Tuna, sole, red snapper, trout, salmon, and halibut are the best choices. Most of these can be purchased fresh and fairly cheap. If your goal is gaining mass eat beef and lots of it.
Eat green vegs- Broccli, green beans, peas, celery, ice burg lettuce.
Eat fresh fruit- pineapple, apples, plums, cherries, grapes, bananas, blueberries, rasberries. They must be fresh!
Drink 8-10 glasses of water, but not too much with your meal, as you will dilute your stomach acid and hinder digestion.
Drink wine or beer with your meals. Red wine is better, but white is ok. Beer is good for you just don't have more than one with your meal. I drink Samuel Adams lite, which only has 9 grams of carbs and tastes great.
Avoid- wheat produces of all kinds. Avoid corn as well. Rice is ok if your trying to gain weight.
Limit protein drinks because they are "dead protein". The reason Franco describes them as dead protein is because they are not flesh. Because they are not flesh they don't digest the same as flesh. The body can tell the difference.
I hope you'll add to your wisdom as I have and begin to apply these things into your diet.
Coach
More on nurtrition from Franco
Here is a sample diet that Franco writes about in his book the "Complete Book of Bodybuilding".
Breakfast- 3 eggs, (over medium) plain yogurt with fruit. The fruit and yogurt are eaten after the eggs.
Lunch- Large serving of fish, salad (the salad is eaten after the fish), 1 beer or glass of wine.
Snack before training- 1-2 pieces of fruit. Franco likes fresh pineapple.
Dinner- Same as lunch. Like lunch you can sub chicken, or beef for the fish.
Snack- proten drink or you can sub cheese, tuna, or lunch meat. No carbs before bed. This meal is small.
Breakfast- 3 eggs, (over medium) plain yogurt with fruit. The fruit and yogurt are eaten after the eggs.
Lunch- Large serving of fish, salad (the salad is eaten after the fish), 1 beer or glass of wine.
Snack before training- 1-2 pieces of fruit. Franco likes fresh pineapple.
Dinner- Same as lunch. Like lunch you can sub chicken, or beef for the fish.
Snack- proten drink or you can sub cheese, tuna, or lunch meat. No carbs before bed. This meal is small.
Zydrunas Savickas is the World's strongest man again!
http://en.wikipedia.org/wiki/2010_World%27s_Strongest_Man
The big Z beat Brian Shaw of the US in a very close final. The contest will be on TV some time in Dec. I will keep you posted for TV times. Poundstone must of had a very bad day.
The big Z is amazing!
Coach
The big Z beat Brian Shaw of the US in a very close final. The contest will be on TV some time in Dec. I will keep you posted for TV times. Poundstone must of had a very bad day.
The big Z is amazing!
Coach
More Franco
http://www.youtube.com/watch?v=ovLPeQvuBGk&feature=related
The above link is a tribute to Franco, and it is great. In the 70's and 80's Franco Columbo was one of the strongest men alive, and at just over 200 lbs he was one of the strongest men at that weight ever.
Enjoy,
Coach
The above link is a tribute to Franco, and it is great. In the 70's and 80's Franco Columbo was one of the strongest men alive, and at just over 200 lbs he was one of the strongest men at that weight ever.
Enjoy,
Coach
Friday, October 15, 2010
Thursday workout
Leg Press- (vert. machine) 3 warm ups x 10, then 3x12 we went up to 640 lbs. on these.
Step ups- 2x10 We used 30's on these. I almost forgot how I hate step ups.
Single leg stiffs- (use a db in each hnad for these.) 3x10 on each leg we used 50's.
Calf raises- 3x12
Db holds with the big 2" handle db. 3x15 sec. Old guy and I went up to 125 in each hand.
Ab- Rocky style bent knee sit ups- 50 reps, Tower ab pulls- 50 reps.
Step ups- 2x10 We used 30's on these. I almost forgot how I hate step ups.
Single leg stiffs- (use a db in each hnad for these.) 3x10 on each leg we used 50's.
Calf raises- 3x12
Db holds with the big 2" handle db. 3x15 sec. Old guy and I went up to 125 in each hand.
Ab- Rocky style bent knee sit ups- 50 reps, Tower ab pulls- 50 reps.
Thursday, October 14, 2010
Things I learned from Franco Columbo
Hi guys,
I wanted to share with you guys some of the things I have learned recently. As many of you know I have been digging through a lot of infomation to find some answers about diet and health. What I have found is some very cool stuff about blood type eating, and some great information from Franco Columbo, who has a PHD in nutrition. At one time Franco Columbo was one of the strongest men in the world. Franco also won the Mr. Olympia contest in 1976 and again in 1981.
Here are some principles I learned from Franco.
Always eat protein first in your meals, which means no bread or salad at the begining. The reason is the body releases different enzymes for carbs and proteins, the enzyme for carbs will not break down protein, therefore eating salad and bread before you eat meat or fish means that your body will not break down the protein in the meat or fish properly and you will crap out most of the protein.
Don't mix proteins in the same meal. Fish with fish, dairy with dairy, beef with beef, and chicken with chicken. No surf and turf.
Green vegs can be eaten with protein, but never before.
Carbs must be eaten alone or after protein.
Add HC1 tablets (hydrochloric acid) after a heavy protein meal. This aids in digestion. Never take with fruit as the fruit acids will hinder the HC1 acid.
The only fruits that can be eaten with protein are: pineapple, apples, and grapes.
Eat fruit carbs one hour before training.
Limit protein drinks to one a day. Protein powder is dead protein, therefore it will digest differently then flesh. This means it is not as good as real live protein. (flesh)
Drink small amounts of water with meals as the water can dilute the acid in your stomach. Beer or wine can be drank during lunch or dinner.
Eat several small meals every 2-3 hours.
Best protein sources:
Whole eggs- the body absorbes 88% of the protien.
Fish- 78% absorbed
Dairy- 76% absorbed
Beef and Chicken- 68% absorbed
Keep this in mind as you figure out how much protein you need a day.
I will have more tomorrow.
Coach
I wanted to share with you guys some of the things I have learned recently. As many of you know I have been digging through a lot of infomation to find some answers about diet and health. What I have found is some very cool stuff about blood type eating, and some great information from Franco Columbo, who has a PHD in nutrition. At one time Franco Columbo was one of the strongest men in the world. Franco also won the Mr. Olympia contest in 1976 and again in 1981.
Here are some principles I learned from Franco.
Always eat protein first in your meals, which means no bread or salad at the begining. The reason is the body releases different enzymes for carbs and proteins, the enzyme for carbs will not break down protein, therefore eating salad and bread before you eat meat or fish means that your body will not break down the protein in the meat or fish properly and you will crap out most of the protein.
Don't mix proteins in the same meal. Fish with fish, dairy with dairy, beef with beef, and chicken with chicken. No surf and turf.
Green vegs can be eaten with protein, but never before.
Carbs must be eaten alone or after protein.
Add HC1 tablets (hydrochloric acid) after a heavy protein meal. This aids in digestion. Never take with fruit as the fruit acids will hinder the HC1 acid.
The only fruits that can be eaten with protein are: pineapple, apples, and grapes.
Eat fruit carbs one hour before training.
Limit protein drinks to one a day. Protein powder is dead protein, therefore it will digest differently then flesh. This means it is not as good as real live protein. (flesh)
Drink small amounts of water with meals as the water can dilute the acid in your stomach. Beer or wine can be drank during lunch or dinner.
Eat several small meals every 2-3 hours.
Best protein sources:
Whole eggs- the body absorbes 88% of the protien.
Fish- 78% absorbed
Dairy- 76% absorbed
Beef and Chicken- 68% absorbed
Keep this in mind as you figure out how much protein you need a day.
I will have more tomorrow.
Coach
Wednesday, October 13, 2010
Tuesday's workout
Barbell high pulls (Upright rows) Close grip- 3x10
Rotary Pulls- 3x15
Straight bar curls- 1 warm up x8, then 4x8
Preacher Curls (tower) 3x10
Reverse wrist curls- 3x15
Wrist cursl- 3x15
Ab wheel- 20 reps, Denise Austins- 20, V-ups 60. All done without a break.
Rotary Pulls- 3x15
Straight bar curls- 1 warm up x8, then 4x8
Preacher Curls (tower) 3x10
Reverse wrist curls- 3x15
Wrist cursl- 3x15
Ab wheel- 20 reps, Denise Austins- 20, V-ups 60. All done without a break.
Tuesday, October 12, 2010
Big Chad very close at WR 1220 squat
http://www.ironscene.com/videos/1000_chad_aichs_1220_squat_(miss)_-_ipa_cincy_pro-am_2007
The Big man was almost there.
George
The Big man was almost there.
George
Monday's workout- light week
SUPERSET
Banded lat pullins: (Green bands) 2 warm ups x8, then 3x12
Straight arm lat pull downs: 3x15
SUPERSET
Incline Db bench: 2 warm ups x8, then 3x10 I went up to 85's on these.
Flyes: 1 warm up x8, then 3x10. I went up to 60's on these and back down to 50's on the last set. I felt my left pec tighten up on me.
Sitting 40 rep DB shoulder press: These are done to help recovery, and have been a real blessing. I went 40's on these.
SUPERSET
Laterals: 3x10
Bent over Laterals: 3x10
Close grip pyramid push ups: 10 on the floor, 10 on the bench, 10 on the floor. I used mini bands the first set.
Abs. 100 Bent Knee sit ups
Banded lat pullins: (Green bands) 2 warm ups x8, then 3x12
Straight arm lat pull downs: 3x15
SUPERSET
Incline Db bench: 2 warm ups x8, then 3x10 I went up to 85's on these.
Flyes: 1 warm up x8, then 3x10. I went up to 60's on these and back down to 50's on the last set. I felt my left pec tighten up on me.
Sitting 40 rep DB shoulder press: These are done to help recovery, and have been a real blessing. I went 40's on these.
SUPERSET
Laterals: 3x10
Bent over Laterals: 3x10
Close grip pyramid push ups: 10 on the floor, 10 on the bench, 10 on the floor. I used mini bands the first set.
Abs. 100 Bent Knee sit ups
Monday, October 11, 2010
Thursday, October 7, 2010
Thursday's workout
ME Squats and Rack pulls
Box Squats (box at parellel) Warms- 135x5, 225x3, 275x3, 315x3, 405x1, 455x1, Adam went to 475 which is a big pr for him. Nice job Adam. These were done raw without suits, but with wraps.
Rack Pulls (pins set 3 inch below the knee) 225x3, 315x3, 405x1, 455x1, Adam missed 475, and I went to 495 and pulled it.
Banded leg curls (purple on each leg) 3x15
Hammer curls: 3x10 I went up to 55's on these.
Body curls: 50 reps.
Box Squats (box at parellel) Warms- 135x5, 225x3, 275x3, 315x3, 405x1, 455x1, Adam went to 475 which is a big pr for him. Nice job Adam. These were done raw without suits, but with wraps.
Rack Pulls (pins set 3 inch below the knee) 225x3, 315x3, 405x1, 455x1, Adam missed 475, and I went to 495 and pulled it.
Banded leg curls (purple on each leg) 3x15
Hammer curls: 3x10 I went up to 55's on these.
Body curls: 50 reps.
The baddest man on the planet
http://www.youtube.com/watch?v=vRvsd4ztBVE
Poundstone beat the big Z head up, and no one has done that to him before at the Aronold. Did you see Sly Stalone at the end?
George
Poundstone beat the big Z head up, and no one has done that to him before at the Aronold. Did you see Sly Stalone at the end?
George
Wednesday, October 6, 2010
Tue. workout
Adam and Coach
Single arm shoulder press: 1 warm up 55x5, 85x2x5
Db High Pull (upright rows) 3x10 (I went 75's on these)
Laterals: 3x10 Top set I used 35's
Pull ups: 35 reps.
Single arm shoulder press: 1 warm up 55x5, 85x2x5
Db High Pull (upright rows) 3x10 (I went 75's on these)
Laterals: 3x10 Top set I used 35's
Pull ups: 35 reps.
Monday's workout
ME Bench-
Warm ups: 135x2x8, 185x5, 225x5, 275x3, shirts on. Rage 46 Set up high on the chest and shoulders pulled back. 365x3, 405x1, 435x1 (2 boards), 455x1 (1 board full second pause) I was pretty happy with this because I have had problems getting this shirt to touch. Adam missed 455, but made 435.
Raw work-
Db floor bench: 85's x5, 105x5, 115x5, 125x1 (I was done. Adam and Dale got 3 reps with 115.)
Everyone else did reg. bench.
Db Single Arm Shoulder press: 3x5
Laterals: 3x10
Single arm Db Bent Rows: 3x10
Pull ups: 40 reps
75 Bent Knee sit ups, 30 Denise Austins
Funny note from Mon. night- Adam hasn't washed his bench shirt for over a month and then he put in a plastic bag after the last workout. WOW! He smelled like a homeless guys butt. He was so bad no one would spot him or adjust his shirt. We opened all the doors and even sprayed fabreez all over him, but it didn't help. He is the filthy frier for sure.
Warm ups: 135x2x8, 185x5, 225x5, 275x3, shirts on. Rage 46 Set up high on the chest and shoulders pulled back. 365x3, 405x1, 435x1 (2 boards), 455x1 (1 board full second pause) I was pretty happy with this because I have had problems getting this shirt to touch. Adam missed 455, but made 435.
Raw work-
Db floor bench: 85's x5, 105x5, 115x5, 125x1 (I was done. Adam and Dale got 3 reps with 115.)
Everyone else did reg. bench.
Db Single Arm Shoulder press: 3x5
Laterals: 3x10
Single arm Db Bent Rows: 3x10
Pull ups: 40 reps
75 Bent Knee sit ups, 30 Denise Austins
Funny note from Mon. night- Adam hasn't washed his bench shirt for over a month and then he put in a plastic bag after the last workout. WOW! He smelled like a homeless guys butt. He was so bad no one would spot him or adjust his shirt. We opened all the doors and even sprayed fabreez all over him, but it didn't help. He is the filthy frier for sure.
Total Gym workouts for Karina and Anth
Pullover/angels: Do one pullover and then an angel, this is one rep. Do 3x12
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.
Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.
Lat Pull ins: 3x15
Chest Flyes: Do these face away from the top. 3x12-15
Laying Tri extensions: 3x10-12
Laying curls: 3x10 Do these laying with your head towards the floor, make sure to keep your elbow close to your body.
Standing body weight squats: (feet just outside of shoulder width) 3x25
Bent Knee sit ups: 50 reps total. Do as many at one time as possible, then finish the rest the next set.
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