Gene Bell One of the all-time greats

http://www.youtube.com/watch?v=VmmCAc4VODY

http://www.youtube.com/watch?v=L8GRIdhhEJM

http://www.youtube.com/watch?v=5_GDONenS2w&feature=related

All of these video's are from Gus's famous Hawaii Record breakers back in 1988. Gene was amazing. Gene used a single ply Champion or Z suit and wraps. Gene used one of the old Inzer blast bench shirts good for maybe 30-40 lbs. Enjoy.

George

Wednesday and Thursday

Hi everyone,

Short week this week because of the holiday's. I gave everyone else the week off, but I still needed to train to get ready to train with Jesse next week.

Wed. Bench Day
Heavy Three and Four Board Bench- Normal full range warm ups. I did four sets of 5. Then four boards.
I went 315 x5 on 4 boards, then 3 boards same weight and reps. Next set: 335x5 4 boards, 335x5 3 boards, 355x3 4 boards. Make sure you pause on the boards and then blast the weight up.

Incline Bench- 1 warm up x6, then 2x6-7 reps
Single arm Db shoulder press- 1 warm up x6, then 2x6
Heavy Tri push downs- 3x15
Banded overhead Extension- 3x12
Crunches- 50 reps, Incline Knees to chest 50 reps.

Thursday- High rep squats and hamstring work
Squats- normal warm ups x5-6 reps, then pick a weight you can do ten reps with.(Try 70% to start with) Do ten reps. Next set add 15-20 lbs. and do 10 reps. This last set should be the absolute best you can do.

Single Leg stiff leg deads- 1 warm up x7, then 2x7 Do 7 reps on each leg.

Heavy weighted Back extensions- 3x10-12 reps

Abs- Body curls- 30 reps, Ab wheel 20 reps.  

Thursday- The guys

Thursday- Heavy Squats and Stiff Leg Deads.

Box Squats- warm ups: do three to four sets of 5's, then try for a Max Effort 5 reps. I went 405x4, Coach A (Dan) went 455x4 we both missed our 5th rep.

Stiff Leg Deads- 1 warm up x5 reps. (we did 225) then do two heavy sets of 5. We went 315x5, 385x5.

Lopes Hams- 3x10-12 reps.

Abs- Body Curls-50 reps, Ab wheel- 15 reps

Tonight was good. I love these heavy nights. My right knee is still junk, but I worked through it and had a good night. Dan is looking strong.     

My Upper Back and Biceps training video

http://www.youtube.com/watch?v=nz8MK8bsk3U

We'll work on getting the lighting better for the next video. Enjoy.

George

Tuesday

The Guys- Upper back/biceps

Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Rows- 3x10-12
Banded Close Grip Lat Pull Downs- 3x10-15
Coffee Cans- 3x15
Abs- weighted sit ups (weight on the head) 2x25, Incline Hip ups- 25 reps

Tonight was a good night. I filmed the workout and I hope to have it posted on you tube real soon.

Jesse Kellum's new world record squat

http://www.youtube.com/watch?v=tQbqGt1q4rQ

Jesse is the man. I can't wait to train with him again. Enjoy.

George

Monday- the guys

Banded Bench Press- Regular bench press warm ups: We did two to three warm up sets x 5 reps, added a purple band (jump stretch light band) The band goes around your back and is held in your hands. Using the band this way adds 50-60 lbs. at the top. We did 3 sets of 5 reps each. The first set should be around 80% of your raw max. Try to do the heaviest weight you can do for 5 reps.

Banded Perfect Push ups- (use a jumps stretch light band) 3x12 reps.

Db Shoulder Press- 3x5 Use the most weight you can on these.

Tricep push downs- 75 reps. Use enough weight to get 15 reps each time. Do as many reps as you can each set, while not going over 15, until you get to 75 reps.

Abs- Body curls- 40 reps, Crunches 30 reps.        

Hi everyone

I wanted to say hi to everyone that follows my blog. Hello to all my friends in Russia, Germany, France, Ukraine, Sweden, India, China, Canada, and Lebannon. It makes me real happy that all of you are out there and are interrested in how I train. I am hoping to post videos for all of you after the New Year. I also hope to have some photos from my trip to New Orleans. My good friend Jesse Kellum lives in New Orleans, and I hope to get at least two days of training with Jesse. If you don't know who Jesse Kellum is, he is one of the all-time great powerlifters. Jesse just set a new world record in the squat. Jesse squated 735 lbs. raw with no gear at 220 lbs. Jesse is 46 years old and is still moving huge weights. I have personally seen Jesse bench 515 raw, and deadlift 705. He is a beast. So, I hope to have some photos for you guys.

I would like to wish all of you a Merry Christmas and a Happy New Year.

George 

Thursday

Squats- warm ups x5. We did several sets and then went 80%x2x6. These are rough. (I went 375 on my two sets. My knee is still bothering me but I was happy with tonight.)
Power lift Good Mornings- 1 warm up x 5 reps. Then two heavy sets of 5 reps. (I went 365 and then 405. I only got 4 reps with 405)
Lopes hams- 3x12
Abs- 50 Crunches

Tonight was a great night- lots of work and Doug and Austin did well. I enjoyed it.  

Tuesday- the guys

Upper Back and Biceps

Arnold Curls- 5x10 ( I used 60's on these for my top set.) Make sure not to swing the weigh up and don't let the elbow move.
Close grip Pull Ups- 30 reps
Single Arm db rows- 4x10 (My top set was 145's)
Arrow Pulls- 3x12
Abs- 25 body curls, 20 ab wheel, 30 crunches

Coach A broke two of my bands tonight. He felt bad, but I knew that they were old and that they were close to the end of their life. Tonight was good.  

Monday- the guys

Four Board Bench- warm ups (reg. bench warm ups) x5 reps. Then try 100% of raw max for 5 reps off of 4 boards. Keep going up until you can't do 5 reps.

Incline Db bench- 1 warm up x5 then 3x8

Arrow Pulls- 3x12-15 (use purple or green bands or any combinations of)

SUPERSET: Tri Push Downs- 3x15, Over head Tri Extensions- 3x15 (purple or green bands)

Abs- 50-60 Crunches   

Thursday

The guys.

Box Squats- warm ups x5 reps for 2-4 sets, then 78%x2x7
Rack Pulls- (bar set just below the knees) work up to a max 5 reps. Matt and I had a little competition with 495. I did 4 reps, and Matt did 5, it was big fun.
Bicycle Hams (Purple bands) 3x30 sec.
Abs- Ab wheel-20 reps, Incline Denise Austin 15 reps, Crunches 25 reps

Monday and Tuesday

Monday-
Banded Db Floor Bench- (green or purple bands) warms- two to four sets of 5, then do 3x8 as heavy as you can go.

Single Arm Db Shoulder Press- 1 warm up x5, then 2x8 Go as heavy as you can.
Coffee Can exercise for rotary cuff. 3x15

SUPERSET- Tri Push Downs- 4x15
Over head Banded Tri Extensions- 4x15 (green or purple)

Body curls- 50 reps


Tuesday-
Hammer Curls- 4x10
Arnold Curls- 3x10
Pull ups- 30 reps
Db High Pulls (upright rows) - 3x8
Incline Denise Austins-20 reps, Ab wheel- 15 reps, Toe touches- 20 reps

My New Business

Hi Everyone,

Starting in January I'll  begin to train people professionally. It has been a long time coming and now's the time. I'll begin training mostly at American Iron, but I'll train some people here at the house as well. The people who train with me in the morning at my house will have to start paying for me to coach them, but the cost will be very low since most of the people who train with me in the morning have been with me forever.

I will charge new clients thirty dollars an hour and twenty dollars for a half hour. This rate is low compared to most trainers in this area. I have a lot of experience and knowledge, so if you know someone in the Reno area that wants a good trainer please send them my way.

George    

This week in the gym

Monday-
Floor bench- 2-4 warm ups x5 reps, then 2 top sets 8 reps (70-75% of your raw max.)
Behind the Head Shoulder Press- 1 warm up x5, then 2x8
Laterals- 3x10
Ball Push Ups with bands- 3-4 sets x 10-12 reps
Abs- 40 Body Curls

Tuesday- No weights (Reno High Awards Banquet)

Thursday-
Pin Squats- 2-4 warms x5, then 2x8 @75%
Single Leg Db Stiffs- 1 warm up x5, then 3x6 on each leg.
Banded Leg curls- (purple band on each leg) 3x15
High Pulls- 1 warm up x5, then 3x8
Abs- Incline Denise Austins- 20 reps, Body Curls- 20 reps, Crunches- 20 reps  

Monday- the guys

Single arm Db Floor Press- we did two to three warm ups and then 3 heavy work sets of 10. The last set should be work to get all 10 reps.

Front raises with db's or a plate. 3x12

Tower crucifixes- You can use a cable machine for these. We did 3x15

Rotary Cuff work- 3x15

Pyramid push ups with bands- 3x12

Abs- Body curls-30, Knees to chest- 45

Thursday- the guys

This is what I call conditioning training. The purpose is a change of pace, doing something totally different from what we have been doing for months, and this will also help me to heal from all the heavy lifting.

Squats-warm ups x10 reps do 2-3 sets, then do 68%x2x10 (I did 315)
Stiff Leg deads- warm up x5 reps (I did 225), then 2x5 (I went 315x5, 335x5)
Banded Leg curls- 3x15
Abs- Ab wheel- 15 reps, Crunches- 25 reps, Denise Austins-25 reps.

Tonight was a great night. Coach A was back, Austin, Doug, John, Peter and Dale all trained with me. it was nice having all the guys back.  

Tuesday- the guys

Db Hammer Curls- 4x10 My top set was with 60's.
Alternate Db Curls- 3x10
Single arm Db rows- 3x10-12 My top set was with 125 lbs.
Arrow Pulls- 3x10-15 (green band)
Wrist Roller 3 sets.
Abs- 40 Body curls, 35 Crunches

Monday- the guys

Db floor bench- 2-3 warm ups x10, then 3x10
Flyes- 3x10
Cable Crucifixes- 3x15
Close grip lat pull downs- 3x15 (these should mimic a reverse bench)
Perfect Push Ups with bands- 3x10-12
Tri Push Downs- 3x15
Abs- Crunches- 35 reps, V-ups- 40 reps

Tuesday- Coach Phipps

Back in the saddle. Normally I'll take the week after a major contest off, but I need to rehab my bad shoulder, so its back in the saddle again. I'll be doing mostly Body Building stuff for the next few weeks to try and heal my body for the new year.

Partial Bench- several warm ups and then 4x8
Flyes- 3x10
Behind the neck Press- 3x6
Total Gym Crucifixes- 3x15
Rotary Cuff work- 3x15
Tri Push downs- 100 reps.
Abs- Ab Wheel- 20 reps, Body Curls- 35 reps 

Tuesday- Dale and the girls

Upper Back Strength Work-
Db Single Arm Rows- 3x10
SUPERSET- Db Shrugs- 3x10, Back Extensions- 3x10
Db Alternate Curls- 3x10

Tabata
Jumping Jacks- 20 sec.
Hill Climbers- 20 sec.
Step Ups- 20 sec.
Crunches- 20 reps

They did 3 sets of these. There is no break between exercises.

Monday- Dale and Shelly

Cardio- 20 min. (Nordic Trac)

Upper Body Strength:
SUPERSETS- DB Bench- 3x10, Db Shoulder Press- 3x10

SUPERSETS- Laterals- 3x10, Banded Face Pulls- 3x10

Abs- Crunches (chin up and chest up) 25 reps, Denise Austin's 25 reps

My warm ups and three attempts at the world's

http://www.youtube.com/watch?v=UT7BEuJneI8  Warm up at 315 lbs.

http://www.youtube.com/watch?v=rHcXHdIE0V8 Warm up at 365 lbs.

http://www.youtube.com/watch?v=gRQhgryPPdQ Warm up at 385 lbs.

http://www.youtube.com/watch?v=NOljQmZ-2O8  First Attempt at 407 lbs.

http://www.youtube.com/watch?v=uct73eMyW4Y  Second Attempt at 424

http://www.youtube.com/watch?v=DwNmcsF1FsI  Thrid attempt at 454 They didn't change the name on the board

This is for those of you who wanted to see me lift, but couldn't be there. I hope you enjoy the lifts.

George

The World's results

Hi everyone,

Well today didn't go quite as planned, but I still did ok. I hate lifting early in the morning, it is way out of my routine. I didn't sleep well as I had a lot on my mind. So, here is how things went, warm ups were good and I was nervous. I usually don't get too nervous but this was the World's, so I was nervous. I opened at 407 lbs. which was real easy. I went 424 lbs. on my second attempt, that was easy as well. Up to this point every thing was going as planned, so I went to 454 lbs. which would have been a new Nevada State recond and would have put me when in 8 pounds of the winning bench by Doug Noebe. (462) I brought the bar down too low on my belly and I missed it at the top by 2 or 3 inches. I was not happy at all. I've never been this close to be world champion and I was upset. Oh well, 424 is a personnal best for me at this weight in a meet. This is only my second meet at 198 so I should be happy, but I know that I should of had the 454.

Thanks to all of you who prayed for me, it means a lot. Special Thanks to Dale (the old guy) for taking the day off work to help me. Thanks you to Barry, Chad, Adam and Peter for being there to support me. Peter took some awesome video that I am hoping to have up as soon as I can, so please stay tuned. I might be able to get it up by tonight.

George  

This week at the worlds

Kyle lifted today and did ok. He was second in the bench with a nice 352 bench. Kyle lifts in Class 1 at 198 lbs. Class. Kyle had some problems in the deadlift but still did 496.

Tomorrow I lift at 9 am. There is only one other guy in my class (Master Men's 198 lbs. 47-53 years old) and he is the number one bencher in the world. His name is Doug Nobe. Doug had been in the game as long as I have. I am the number two bencher in the world so it should be a shoot out between me and Doug tomorrow. I hope and pray that God will be with me and I 'll do my best. I will post the results as soon as I can tomorrow. I also hope to have video and pictures to post as well.

Normally there would be 5 to 7 guys in our class, but not this year, and that is ok with me. I like the fact that the top two guys are the only ones lifting, let the best man win.  

This week training for Dale and the girls

Monday-

Strength Exercises:
Perfect Push Ups- 3x10
Db Shoulder Press-3x8
Laterals- 3x8

Tabata:
Jumping Jacks- 15 sec.
Mountain Climbers- 15 sec.
Tower Pull Downs- 15 sec.
Step Ups- 15 sec.
Denise Austins- 20 reps
Crunches- 20 reps

Tuesday
Couture training
Nortic trac- 5 mins
Jumping Jacks- 20 reps
Windmills with Kettle Bell- 10 reps on each hand
Db Shoulder Press- 10 reps
Crunches- 20 reps

They did 3 sets.

Thursday
Timed Circuit
Nordic trac- 3 mins
Jumping jacks- 30 sec.
Hill Climbers- 30 sec.
Crunches- 3 mins The girls did 90 sec.

They did 2 sets.

Monday - the guys

Bench Press- Dale did warm ups x5 then 3 sets of 5.
Brandon and I did shirt work for the up coming worlds.
Warm ups x 5. 1 set of 3 at 90% of raw max. Then shirts on. Brandon went 215, 225, and was real close at 240. He should get 240 at the meet. He only weighs 132.
Coach Phipps- warm ups x5 then 90%x3, shirt on (new Rage X 46) 345x3 (3 boards), 365x3 (3 boards), 405x1 (2 boards), 425x1, (1 board) 440 x1 (1 board), 450x miss ( 1 board) Anything I can touch on a 1 board I can touch in the meet. 440 is a new personal record for me at this weight. I was real happy with this. I was not happy with my attempt at 450, but that's ok I get it next week.

Assistance work- Dale did: Shoulder Press: 3x5, Laterals- 3x10, Tri Push downs 3x15, and over head Tri extensions- 3x15
Brandon- shirted tri work 85% of max with a purple band for resistance for 3x3. These are real hard.
He then did everything that Dale did.

It was a good night I was real happy with how things went.        

Monday- the guys

Heavy shirt work tonight.

Dale did several warm ups and then worked on doing some reps. He just had his colon scoped so he was not at full strength. LOL!

Here is how the night went.
Several warm ups x 5 reps, then new Rage X 46 on. Wow this shirt is super tight.
335x3 (three boards) 365x3 (three boards) 405 x(2 two boards), 425x1 (2 boards) 440x1 (2 boards) 460 x bad miss (2 boards) 460 x miss (2 boards) Took off the new shirt and put on my open back Rage X 46 425 reverse bands (purple) 2x2 (1 boards)
Tri Push downs 3x15
Over head tri extensions 3x12
Abs- 40 body curls

My shoulder is a mess maybe 70% but things are going pretty well. Three weeks to go to the worlds.
No John and Brandon tonight.

Tuesday

The guys

Hammer curls- 4x10
Arnold Curls- 3x10
Supported Db rows- 4x10
Lat pull downs- 3x15
Arrow Pulls- 3x10-12

Abs- V-ups: 30 reps, Crunches 30 reps, Denise Austins 30 reps.

Tonight was good.

Monday- The guys

Bench work- several warm ups x5 reps, work up to 90%x3, the Old Guy did sets of 5.
Dale and Brandon then did banded (purple) bench starting at 85% x3 then add weight as you can until you can only do one rep.

I did shirt work. Warm ups then shirt on. Rage X 46 Open back (training shirt) 335x3 (3 boards), 365x3, 385x2 (2 boards), 405x1 (1 board) 425x1 (1 boards) 435x1 (1board) 405x2x4 (reverse band purple)

Assistance work- perfect push ups (bands) 3x10, Laterals 3x10, Tri push downs 3x15.

Tonight was a good night 435 was the best I have done in several months and that is with a shoulder at 65% maybe. Praise God!   

Monday- the guys

Shirt work-
Raw warm ups x5 then 1 set at 90%x3, then shirt on.
Pin 7 (same as three boards) 2-3 sets x3,
Pin 6 (same as one board) 2 sets of singles.

I went Pin 7: 365x3, 385x3, 405x1, 425x1
1 Board: 425x1, 435x1 miss.

Brandon did 245x1 real strong and several sets of 225 x1 he is coming along nicely.

My shoulder is maybe 65% right now, so tonight was great considering. I am hoping to get 10-15% more out of it by the worlds, which is 5 weeks away, but we'll see.

Monday- the girls

20 minutes of Nordic trac
Ball Squats- 3x10
Banded leg curls- (purple bands) 3x15
Single leg Calf raises- 3x12 (hold a single db in the same hand as the leg your using)
Ball sit ups- 3x15
Denise Austins- 30 reps   

Tuesday- the guys

Upper back

Hammer curls- 3x10
Total Gym strict curls- 3x10
Pull ups- 35 reps
Arrow Pulls- 3x10 (green bands)
Straight arm Lat pull downs- (green bands) 3x15
Abs- v-ups 30 reps, crunches 30 reps, Denise Austins 30 reps

Monday- The guys

Competition Bench Cycle-
Brandon- Warm ups x5 then 90% of raw max x 3, reverse bands (purple): 100% x3, added 20 lbs x3, added 20 lbs x2, added 20 lbs. and did two singles.
Banded close grip Bench: (mini band) 80% x3, did three sets.
Laterals- 3x10
Abs- Body curls- 60 reps

Coach- warm ups: several sets x5, then put on the Rage X- 335x3, 365x3, 405x1 2 boards, 425 x1 2 boards, 425x1 1 board. Reverse bands (purple) 425x2, 405x3
Db floor bench- (rehab) 60's 3x10 shoulder still not right.
Tower push downs- 4x15 max weight
Total gym Tri extensions- 4x15
Abs- Crunches 50 reps, Denise Austins 50 reps.

It was a good night. Brandon did great. My shoulder is getting better, but still has a long way to go.    

Tuesday- The guys

Upper Back work

DB curls- 4x8
Arnold curls- 4x8-10
Single Arm Bent Rows- 4x10
Banded lat pull ins- 3x10-12
DB high pulls- 3x6
Plate shrugs- 3x12
Abs- 30 crunches, 25 body curls, 15 ab wheel.

Monday- The guys

Bench- warm ups x5 for several sets then worked up to a max effort triple. Everyone else was doing shirt work. Brandon Presto did reverse bands in the rack working up to 3 heavy sets of 3 reps. We used purple bands on these for Presto. Dale also did reverse band work.

I did several warm ups with an old inzer shirt that protects my bad shoulder, then I put on my open back Rage X and went: 365x3, 385x3, 405x3, 425 x1 off 2 boards, and 425 x1 off 1 board. Then I did 455 reverse bands x1 rep. Considering that my shoulder is junk tonight went awesome.

Alternate Shoulder Press- 3x5
Laterals- 3x10
Close grip bench- 3x6
Abs- 50 Body curls

Thursday- the girls

Plyo cards- Use three cards and reshuffle after each set. Do three sets.

Step ups- (you can add db's if you want)
Jumping Jacks-
Crunches-
Single leg V-ups-
Push ups-
Shoulder Press- ( 10 lbs. db's)

20-25 mins of spinning, or walking.

Thursday- the guys

Box squats- warm ups x5 reps, then try 1 or 2 max effort triples. I went 365x3, 405x3, 445x3.

Leg press- 3x10

Db Single leg stiffs- 3x7 I went 70's in each hand on these

DB high pulls- 3x6-8 I went 75's on these.

Abs- Ab wheel- 20 reps, Crunches- 50 reps

Tonight was good just Dale and I tonight, but it went well. My knee is still not right but getting better.      

The girls- Tuesday

Nordic trac (you can use a spin bike or stair climber) 20 mins
Ball Squats- 3x10
Leg curls- 3x15
Stiff leg deads (very lite) 10 lbs medicine ball or plate. Keep the weight very close to you body. 3x10 If you have back pain DON'T do these.
Abs- Plate Passes- 2x10, Denise Austins- 20 reps 

Tuesday

The guys-

Hammer curls- 4x10
Arnold curls- 3x10
Single Arm Db rows- 3x12
Banded close grip pull downs- 3x15
Abs- Crunches- 25, Denise Austins- 25, Ab wheel 20 reps

Monday

The guys- Shirt benching. My shoulder is not good, but I decided to give it a go. I used some loose fitting shirts to warm up in to protect my injuried shoulder, then I went 365x3, 385x3, 405x3 off 2 boards. I was real happy with these as my shoulder is a mess, so 405 x3 here is great.
John and Brandon did real well today as they are learning how to shirt bench.

Close grip tri lock outs- (4 boards) 4x6
Laterals- 3x10
Banded face pulls- 3x12
Tower Push downs- 4x12
50 Body curls

Friday

Hi everyone. I did a workout today because we didn't workout Thursday do to a Reno High football game.

Pin Squats- warm ups x5, worked up to a couple of heavy sets of 5. 365x5, 405x5, 435x5.
Rack Pulls- (pins set two inches high) warm ups x5 then 2 heavy sets of 5, I went 365x5, 405x5, 455x3.
Leg Press- 3x10
Abs- Crunches 50 reps, Denise Austins- 40 reps

Tonght was good. Peter workout with me, which was cool. I am still battling an issue with my right knee, so I squated with a real close stance tonight and my knee felt a lot better, so we'll see how this works out. I have'nt pulled anything heavy since I strained my lat a few weeks ago so tonight felt good pulling some weight. All in all a good night.        

Tuesday

The guys-

Alternate Db Curls- 4x8
Arnold Curls- 3x10
Supported Db lat pulls- 3x12-15
Banded Lat pull downs- Use green or blue bands on these. 3x12-15
Shrugs- 4x12
Abs- Knee ins on an Incline- 50 reps, 50 Crunches

Thursday

The guys-

Squats- GPP warm ups x8 then 2-3 heavy sets of 8 reps. I hope these will help with my knee healing.
I went 385x9, 405x8

Stiff leg Deads- 1 warm up x5 then 2x5 I went, 365x5, 405x3, 365x5
Leg press- 3x10
Abs- Crunches-30 reps, Knees to chest (inclined) 30 reps, ab wheel- 20 reps

It was a good night.
 

Tuesday

The guys-
Upper back and biceps tonight

Superset: Hammer curls- 4x8, Sitting Alternate db curls- 4x8
Supported db rows- 3x12
Banded lat pull ins- (greens bands) 3x12-15
Barbell High pulls- 3x6
Banded face pulls- (green band) 3x12
Abs- 30 body curls, 30 crunches

All in all a good night. Just the Old guy and me tonight, but that's ok. My left shoulder is a mess, I need to rehab it soon so I can take a run at the worlds in Nov.   

Monday- the guys

Tonight we continued doing eccentric less stuff, so here is what we did.

Circuit-
Single Arm Db shoulder press- 3 reps
Incline Db bench- 3 reps
Bench Press- 3 reps

Each exercise is done one after another with no rest between. The first 2-3 sets are warm ups then do 5-6 sets using the most weight that you can move quickly. Moving the weights fast is the priority if the speed goes down you're going too heavy, lower the weight.

Laterals- 3x10
Tower shoulder external rotation- 3x10
Banded close grip ball push ups- 45 reps, do as many as you can each set until you do all 45 reps.

Abs- ab wheel- 15, body curls- 25, Denise Austins- 30 

The ladies

Tuesday's work out

Jumping Jacks- 25 reps
Mountain Climbers- 15 reps
Step ups- 10 reps on each leg
Nordic trac- 7 mins fast

These exercises are done one after another with no rest between sets. They did 3 sets. Take 2-3 mins to rest between sets.

Abs- crunches- 20 reps, Denise Austins-15 reps, Single Leg V-ups- 15 reps.

Thursday

The guys-
Box squats- 3-4 warm ups x5, then worked up to 2 heavy sets of 5. Coach A went 455x2x5 these were real nice sets. I went 405x4, 405x7. My knee is still not right but getting better.

Leg Press- 3-4 warm ups x10, then 3x10 heavy
Single leg stiff leg deads- 1 warm up x6, then 3x6
Abs- Barbell sit ups-3x20 We added 10 lbs tothe bar this made a big difference.

It was a classic Thursday night, lots of hard work and everyone busting their butts. It was real good tonight.

Tuesday workout

The guys-

Db alternate curls- 4x8
Db Halves- 7 half reps from the bottom, 7 half rep from the top to half way, then 7 full reps do 1 set. Use a weight that is 60% of what you were using for alternate curls
DB rows- 3x12
Tower rows- 3x15 You can do V grip Lat pull ins and get the same result, just make sure to pull the shoulder blades together on each rep.
Db High pulls- 3x8
Hanging sit ups- as many as you can. I did 17, then 50 crunches.

Monday for the guys

Back at it. I wanted to change things up after the contest so I decided to do 4 weeks of Eccentric less training.

Shoulder Press- Do a couple of warm up sets x 5 reps, then use 75-80% of shoulder press max and do 5x3. These reps have to be as fast and explosive as possible. 90 seconds rest between sets.

Cable Bar Bench- two warm ups x5 then use the heaviest weight that still allows good bar speed. (You can use a regular bench press and use 70-75%% of your one rep max and do 6x3) We did 6x3.

Laterals- 3x10
Tower rear delts- 3x15
Superset TRIs- tower push downs- 3x15, overhead banded extensions- 3x15
Abs- weighted straight leg sit ups- 2x20 I used 100 lbs. for these. I did 30  reps on the last set.  

Training for Denise and Shelly

Db Box squats- 1 warm up x8, then 3x10 (use heaviest db's you can for good soild reps.) These can be done using a ball as well.
Db step back lunges- (don't do these if you have knee problems. Use a leg press machine instead) 3x8
Db Bench Press- 1 warm up x8, then do 3x8. Try to use heavier db each set.
Laterals- 3x10
Wide Grip Lat pull downs on a cable machine- 3x15
Abs- knees to chest (these can be done inclined or on a flat bench) 20 reps, Denise Austins- 20 reps.

Hi everyone

Well,
The last several weeks have been very crazy. I am hoping to get back on track with the daily updates to the forum.

This last weekend we competed in a WABDL meet in Rancho Cordova, Ca. There were over 120 lifters, and some top notch guys showed up including Matt LaMarque, who is one of the best ever. I took Kyle, John and Brandon Presto with me. Dale also went to help me with lift offs and to help me with my gear. The old guy is the best.

I weighed in at 197.4 the lightest I have ever weighed to compete. I competed in the bench press only due to a slight knee injury that has hindered my deadlift training lately. I had a very good day. I opened at 402, which was easy. On my second attempt I went 418.7 and this went real well. For my third attempt I went 440, but missed it at the top by an inch or two. I got a little out of the groove, but oh well it was a good day. I now have the number 10 bench in the world (WABDL) for masters men, and the number two bench in my age and weight.

John and Presto did ok, it was John's first meet and Brandon's second. They both can be good powerlifters if they keep at it. Presto set a new state record at 132 teen men. I think it was 224.

Kyle bombed in the bench, but did good in the deads. Kyle got a nice 512 on his second attempt in the deadlift.

All in all it was a great trip. Now on to the World's, which will be held here in Reno in Nov.
       

Monday- the guys

Here's Monday's workout for the guys. 

Dale and Coach A
Bench- warm ups several set x5, the 2 max effort triples, and 1 set of HIT at 75%.
Shoulder Press- 1 warm up x5, then 2x5
Laterals- 3x10
Banded Ball push ups- 3x10
Tower Push downs- 3x15
Abs- Barbell sit ups- 20, Ab wheel -25

John and I did openers for the up coming WABDL meet in Rancho Cordova
John will open at 265 in the bench for his first ever meet.
I went up to 425 tonight and it went up real easy. I put on a loose Titan and did an easy 385 which is where I will open at the meet.
We then followed the same work out that dale and Dan did. It was a good night over all.
  

Thursday- The guys

Box squats- several warm ups x 5 then 3's, Worked up to a max single. Dan got a nice PR 515 squat, My right knee went to crap on me tonight and buckled under the weight, I think I have a strain in the tendon behind the knee, not serious but I am back to rehab.

Power lift Good morning- 1 warm up x3, then 3x3. Dan and I went up to 425x3.
Leg Press- 1 warm up x10, then 3x10
Abs- Ab wheel 20 reps, Body curls- 40

Today was tough I felt great and then my knee went to crap on me, oh well stuff happens.
 

tuesday- the guys

Hammer curls- 4x10
Arnold curls- 3x10
Banded Lat pull ins- 4x12-15
Plate Shrugs- 3x15
Abs- Body curls 3x20

Not a bad night. Everything went well tonight. My injuried Lat is feeling much better.

Shelly's workout

Shelly Lindsey is Dale's wife and a long time friend who has started to train with us. I will post her workouts for all of you ladies out there. Shelly is just starting out so you may have to adjust weight and reps to fit where your at.

Tower Flyes- These are similar to incline db flyes- 3x10
Step Ups- (Use 5-15 lbs. in each hand) 3x10
Banded Lat Pull ins- (You can do wide grip lat pull downs) 3x12
Db French Curls- (use 5-10 lbs.) keep the elbow back and up on these. 3x10
Body Curls- 15 reps (don't try these if you have back issues. Do crunches instead.)
Denise Austins- 20 reps.   

Back in the saddle

Hey everyone, sorry about not keeping the forum up to date. I have been very busy with church, football, and other issues, but it appears I have my life back, so I am back in the saddle.

The Guys work out for Monday

John and I did a shirt workout in prep for the up coming WABDL meet, and everyone else did regular bench up to a couple of max effort 5's.
Warm ups- 3-4 sets of 5, then 2 sets of max effort 5 reps. Dan and Dale did these.
Shirt work- warm ups raw: 4-5 sets of 5's and 3's then shirts on. I put on my Rage X 48 which I wore when I was 245 and it was real loose, but I should be able to get 405 for an opener. I did 335 x3 to 3 boards, 365 x3 3 boards, then 405 to the chest almost touched, tried 425, but no go. I put my Rage X 46 on and went 425 x1, easy, and then 445x1 1 board nice lift. If I can do this in the meet it will be the second biggest bench this year at my age and weight.

Single arm Db shoulder Press 4x5
Laterals- 3x10
Close grip Banded push ups 4x5-6
Tower Push downs- 3x15
Abs- Knees to chest- 50 reps, V-ups 50 reps.

It was a good night for everyone. I was very happy where I am right now. Praise God.

Monday- the guys

Well, not the guys tonight as it was just Dale and I. Oh well, it was still a good night to train.

Floor bench- warm ups x5, and then heavy singles. I went up to 315 but missed, my shoulder has been hurt since motorcycle riding several weeks ago, oh well. I got 305x1

Behind the neck shoulder press- 3x5 I went up to 185 x4, I missed the last rep. Shoulder not good.

Tri's- Tower push downs- 3x10-15
Over head tri extensions- 3x10-15

Abs- 40 V-ups, 25 Body Ups.

All in all a decsent night.

Monday- the guys

Sorry everyone I have been very busy these last few weeks. So, hopefully I'll get back on track.

Monday- Bench
Warm ups x5 and then 3 reps. Put shirts on. Tonight was John's first night in a bench shirt, but he did pretty well. I went 335x3 off pin 7, 385x3 pin 7, 405 x2 pin 7, 425x1 pin 6, 455 miss. 405 x3x2 pin 6. Tonight was ok, I needed the work as I am very rusty from not shirt benching for 4 months. The top bench in the world in WABDL in my age and weight is 457, and I did 445 last week so I am right there, 4 weeks to go before Rancho Cordova.

Dips- 3x10

Tri push downs- 3x12

Abs- Plate on the head bent knee sit ups (45 lbs. plate) 2x20, Knee ins 50 reps.   

Tuesday- the guys

We did bench tonight because we took the fourth off.

Bench press- warm ups x5 for several sets and then one heavy set of three.
This was my first shirt work in a long time. I have a contest Aug 12 in Rancho Cordova, so now is the time to get serious. Warm ups x5 then one set at 285 x3, then shirt on 345x3 pin 7 (same as two boards) 385x3 pin 7, 425x1 pin 7, 445x1 pin 6, 445x2x3 reverse bands (purple)
I felt great tonight after not shirt benching in over four months.
Tri push ups with purple bands 3x10
Tri push downs green band 3x15
Single Arm Shoulder press- 3x5
Laterals- 3x10
Abs- Barbell sit ups 2x20, Knees to chest 40 reps.   

Where to get a foam roller

http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_CategoryID_E_235

They are not real expensive, but well worth every penny. If you have knee issues you must own one of these.

George

Foam roller stretching

http://www.youtube.com/watch?v=QJLxruO3su0&feature=related

Ladies and gentlemen- everyone should own a foam roller. If you don't have one I'll post where you can get one.
Above is an excellent video on how to use a foam roller. Using a foam roller after workouts helps with soreness and recovery as well as joint pain, espeically the knee. I have used a foam roller for a few years now and I love it. It hurts but so does everything else that is good for you, so suck it up. Your kness and hips will love you for it.

George 

The guys- Tuesday and Friday

Tuesday- Upper back and Biceps
Db Curls- 4x8
Alternate Hammer curls- 3x10
Pull ups- 35 reps
Plate Shrugs- 3x15
Arrow pulls- 3x12
Abs- Body Curls: 30 reps, Crunches: 25 reps, Toe touches: 25 reps

Today was a bad day, as I strained my right Lat doing pull ups. The pull is pretty bad right now and its only 6 weeks to my next meet. Oh well, I'll start rehab on Friday.

Friday- (Thursday was cancelled due to Josh's memorial)
I trained by myself today.
Box squats- warm ups x5, and then 3, then tried 455x3, I got 2. Then I did 375x6.
Power Good Mornings- 315x3, 365x3, 405x3
Leg press- several warm ups x10, then 2x6 heavy!
Back Extensions- 3x10 used 100 lbs on the last two sets.
Lat rehab
Abs- Crunches 34, V-ups 33, Denise Austins 33. 100 reps total.

Today was a good day, nice and hot and I did well by myself. It had been a long time since I trained alone.     

The guys- Monday

Floor bench- warm ups x 5 reps. Then try for 3 reps + at 90%, Then 1 HIT set at 75%
Incline bench- 3x6
Laterals- 3x10
Close grip banded push ups 3x15, Push downs- 3x15 (I did dips 4x10)
Abs- Body curls 45, Hanging v-ups 2x15

Today was a good day. My shoulder was bothering me a little, but no big deal.  

New work out for the ladies

 The Domestic Goddess Workout-
You should be able to do this workout in less then an hour.

Day 1-
Ball Squats (use 15-20 lbs. Db's in each hand) 3x15 These should be done with your weight on your heels, and your back as straight as possible. Go as low as you can, but not below parallel.
Leg curls- 3x15
Calf raises- Do these one leg at a time with a Db in the same hand as the leg you're working. 3x15 on each leg.
Lat pull downs (use a wide grip) 3x10
Db curls- 3x10
Abs- Denise Austin hip lifts- 25 reps, Denise Austin crunches (knees bent, hands crossed over your chest and keep your chin up and just lift your back off the floor) Do 20 reps, Toe touches- Legs are held straight up at 90 degrees and then reach up and try to touch you toes with your fingers, if you can't get all the way up that's ok. Do 15 reps.

Day 2
Leg press- 3x15 Feet should be placed up high on the platform.
Glute raises- Tie a exercise band around a pole or a machine, or use a cable machine and a ankle strap, Stand up straight and place your hands on the machine or pole for support, and then raise your leg straight back keeping your knee straight, and not bent, raise your leg as high as you can and then lower it slowly. Do 3x15 on each leg.
Abduction machine- do 3x15 If you have one.
Push ups off your knees- 3x10 keep your butt down and back flat.
Tricep push downs- (use a cable machine or a band) keep your elbows next to your body and push straight down without leaning forward too much. Do 3x15
Laterals- Use very light db's 5-10 lbs. and raise the db from your sides to just below parallel keeping your arms straight, don't raise these above parallel. 3x12
Abs- Same as the first day.

Cardio on off days- 30 mins of spinning, stair master, or other cardo machine.

Day three- Do Plyo card work out. Use three cards for each exercise. Don't do squat jumps of jumping lunges if you have knee issues, instead do body weight squats to a chair.

Have fun,
George   
 
 

Very sad news

Early Tuesday morning (12:30 am) we lost Josh Lindsey. Josh went home to be with our Lord. Josh suffer for the last several years with MD, and showed as much strength and courage as anyone I have ever seen. Josh had one of the best smiles ever, and brighten my life and many others. He will be missed by everyone that knew him. Please pray for Dale, Shelly, Adam, family and friends who have lost a great friend. Josh is getting the grand tour of his room in the heavenly mansion of our Father. We have lost, but he has gained eternal life and freedom from his wheel chair, trading it in for wings and the presence of the God of heaven and earth.

In His love,
George  

Monday- the Guys

Power sets
Db floor press- 5x3
Shoulder press- 5x3
Flyes- 5x7
Laterals- 3x10
Aichs Tri's- 4x10 ( I did banded close grip push ups with my feet on the bench- 4x10)
Push downs- 4x12
Abs- 30 Body Curls, 20 Ab wheel

Dan, Dale, John, Elliott and myself had a real good night in the gym.

Workout for Bill

Monday- Pec's, shoulders and tris.
Bench- 2 warm ups x6 reps, then do 3x6 add weight to each set. The last set it should be hard to get 6 reps. Rest 90 seconds between sets.
Flyes- 3x10
Sitting supported Db Shoulder Press- 1 warm up x6 reps, then do 3x6 try to add weight to each set.
Db Laterals- 3x10 Start lite (10-15's) and make sure not to go above parallel.
Tri's- Superset- Close grip tri push ups- 10-12 reps and Tri push downs- 12-15 reps. Do 3 sets.
Abs- crunches 3x15, Denise Austiins- 3x10

Wednesday- Upper back
Pull ups or Pull downs- 4x10
Db single arm support rows- 3x10
Db High pulls (upright rows) 3x8
Barbell curls- 4x10
25 mins of cardio.

Friday- Legs and abs
Leg press- 4x10
Leg curls- 4x10
Calf raises- 3x12
Tread mill- 25 mins.
Abs- crunches- 35 reps, Denise Austins- 25 reps.

Do this for 3 weeks adding weight as needed and then we'll change it up.

Pastor  

Thursday- The guys

Tonight it was only Elliott, John and myself, but it was a good night. We did what I call power sets, which are designed to give the body a break from the real heavy stuff and focus on speed and power.

Squats- 75% x5x3 Move the bar as fast as possible- down and up.
Squat Jumps- 20 lbs. db's in each hand. Jump as high as possible and as fast as possible. 5x5 (I did speed work on the leg press. Bad knees you know.) 5x5
Alternate Leg curls- (purple bands) 3x10
Single leg db stiffs- 3x5
Back extensions- 3x10
Abs- 65 V-ups.

Tuesday-the guys

Tuesday- Upper back and Biceps

Hammer curls-4x10
Alternate curls- 3x10
Pull ups- 4x7-10
Reverse Grip pull ups- 3x7
Plate shurgs (100 lbs. each) 3x12
Arrow pulls- 3x10
Abs- Crunches 1x50, Knees to chest -75 reps

All in all a good night.

Monday-The guys

Something new for the guys.

This workout is for power and hypertrophy.
Bench- 75% x5x3
Incline bench- 5x3
Db shoulder Press- 5x3
These are all done one after the other, and then rest. Then start the next set. Make sure to be fast and explosive on each exercises.

Laterals-3x10
Tri push downs-3x10
Tri overhead extension- 3x10
Abs- Barbell sit ups-2x15, Body curls- 2x25 

For the Ladies

http://videos.bodybuilding.com/watch/69452/video-article-amanda-latonas-pro-bikini-glute-workout

Hi Girls,

I have something new for you this week. Above is a great video on glute training and I would like for you to do the Leg press, just as Amanda describes it, feet up high on the platform and shins in line with the knee. Do 3x15 reps. Amanda then does lunges, which I don't want you to do unless your knees are good. If you knees are good do 3x12 on each leg, just like she does them, accept use Db's in each hand,. Try 15 lbs. to start. The glute busters are next. Amanda does these on a machine, if your gym has the machine do the  machine, if you don't have access to a machine no biggy, use exercise bands. Tie the exercise band to a pole or a machine and then your set. Do the reps just like she does them. Do 3x15 on each leg. Then the abduction, if you have a machine, great! Do 3x12.  If not no big deal.

So here is your new work out. Do this 2-3 times a week along with 20-30 mins of cardo twice a week.
Leg press- 3x15
Lunges with db's 3x12, or do Step Ups on a small box with Db's (15-20 lbs in each hand) 3x12
Glute busters- 3x15
Calf raises- 3x15
Push ups off your knees (make sure your butt is not sticking in the air- it should be flat.) Do 3x8-10
Tricep push downs- (keep the elbows close to your body) 3x15
Lat pull downs- 3x10
Denise Austin abs. If the abs are starting to get easier add reps.

Try this workout for a couple of weeks and then we'll do something else. Have fun!

George

Ps any questions just post a comment or send me a e-mail (powerhousepastor@sbcglobal.net)     

Tuesday and Thursday's workouts

Tuesday- Bench (Max Effort single rep bench) warm ups x5 for a few sets , then one set of 3 before trying for a Max effort single. I had an off day and went 315x1 raw. John and Elliott were with me and had pretty good days. Elliott went 300.
1 HIT set at 75% to falure.
Alternate Db Shoulder press- 1 warm up x5 then 3x5
Laterals- 3x10
Dips- 4x10
Abs- Body Ups-25, Knees to chest 35, 20 Ab wheel

Thursday-Squat (Max Effort single) warm ups x5 reps for several sets, then 1x3, then try for Max Effort single. Again it wasn't my day I went 455x1, which sucks for me, but what can you do?
1 HIT set at 75% to failure.
Rack Pulls just below the knees- 1-2 warm up x5, then try for Max Effort single. I went 545, which was desent. Matt was training with me and he went 545 as well.
Leg Press- 2-3 warm ups x10 reps, then 3x10. Matt and I both went up to 605 on these.
Ab- 65 V-ups

Today was fun. My son Matt was home from Butte College, and I always love training with my son. Coach A was here as well and it was a good day in the Phipps garage.        

Reno Huskies are champions again!

Tonight my Reno Huskies won the Northern Nevada Weight lifting Competition for the third time in four years, but this win was the most special, becuase of the struggle. I am very proud of my lifters and all of the people who helped to judge and run the scoring tables. The meet was the biggest meet ever held in Northern Nevada, and it was a huge blessing to win.  God is so good to me.

George 

ladies and gentleman

If you have comments or need help with anything please sign up and post your comments and questions, and I'll answer them. I hope that everyone is doing well, and that you are improving.

George

Tuesday's workout

The guys- Normally Tuesday is for upper back work, but Thursday night I'll be busy at Reno High working on setting up the weight comp. So, Tuesday became a heavy squat night.

Box squats- Max effort 3 reps: warm ups x5 reps and then 3 reps, then go for a new Max Effort 3 reps. I went 435x3, 455x2. I was not happy with the 2 reps at 455. Then drop down and do 82.5% x as many reps as you can. I went 405x5.

Stiff leg deads- 1 warm up x5, then try for Max Effort 3 reps. I went 405x3.

Bicycle hams- 3x30 sec.

DB High Pulls- 3x10

Abs- 20 crunch style sit ups with a 25lbs plate, 20 body curls, 20 ab wheel.

It was a good night tonight. Coach A showed up, which was a nice surprize and John and Elliott were here again, which was great. .     

Ladies- make sure to do the Ball Squats

Ok Ladies,

Make sure to do the ball squats that Jamie Eason does in the video I posted. These will not hurt your knees and you should sub them for Squat Jumps in her plyo workout. Deal out your three cards and do the number of reps on Ball Squat insead of squat jumps. You should also be doing step ups on a chair or bench with lite DB's in each hand. Make sure that the chair/bench is not too high, again deal out your cards and sub step ups for jumping lunges. This will really boost the workout to a new level and hit the butt and thighs big time. Have fun.

George  

Monday- for the guys

Bench press night.

Floor bench- several warm ups x5 reps, then try for a new Max Effort 3 reps. I went 295x2 and just missed the third. Then do 1 set at 82.5% x as many reps as you can do.

Single arm DB Shoulder press- 1 warm up x5, then 3x5. I went up to 95's on these.

Laterals- 3x10

Aichs Tri's- 4x10

Abs- 30 body curls, 20 Ab wheel.

Good night all in all, Joey and Adam Hill didn't do much as they will be competing Friday night in the High School weight lifting competition.

Ladies with A and O blood

If you have looked at the two lists you will have noticed that diary- especially milk and most cheese are not on your list of foods that you can eat. This can be a very bad thing for women, especially women who are over 40 because women who are over 40 begin to lose bone density, which leads to osteoporosis. The other thing that contributes is that most women over 40 do no strength training. The combination of low calcium and little or no strength training destroys the bones and the muscles, this one of the major reasons why older women fall and break major bones, and then are disabled. So, please take my advise, follow my strength training advise and please eat properly and take a good women's mulitple vitamin (GNC or Twin lab) and a calcium suppliment. (GNC or Twin lab) Be strong and healthy.

George   

Thursday's workout

The guys-

Pin squats- warm ups x5 reps, and then 1 heavy set of 3 before going for a Max Effort 5 reps. I went 405x5. Adam Hill did a nice single at 405.
Leg press- 3-4 warm ups x10, then 3x10. I went 655x10
Power good mornings- 1 warm up x5, then 3x5. I went 385x5, then 405 x3.
Banded Leg curls- 3x15 (purple bands)
Abs- 45 body curls.

It was a good night over all. Adam did some power clean work and is now ready for the High School weight comp coming Memorial weekend. I had a good night and feel good about my training.

George

ladies- exercise ball squats

http://www.bodybuilding.com/fun/jamie_eason_true_beauty2.htm

Above is a great little video by Jamie Eason, and in this video she will be doing smith machine squats and ball squats. I want you to do the ball squats with DB's. Watch how she does the exercise and make sure to keep the weight of your body on your heels and in your butt, this takes pressure off your knees. I want you to do 3-4 sets of 10-12 reps start lite and go to heavier db's as you feel stronger. Don't worry you'll never look like Mariska doing what I am asking you to do. Here is what I would like you to do. Two days a week do plyo cards and then do ball squats and step ups. Do 3x10-12 on both ball squats and step ups, and then do you Denise Austin abs. Do your cardio on your other days, remember it takes 20-30 mins of cardio for it to be worth while. Have fun,

George

Here is the A blood type list

By request here is the list for those having type A blood.

Foods that are benefical for you, these foods are very good for you!
Proteins-chicken, turkey (seafoods) pollack, monkfish, abalone, bass, butterfish, cod, perch, red sanpper, salmon, sardine, snail (escargot), trout, whitefish.
Beans- balck beans, black eued peas, lentils, pinto beans, soybean, and most soy products. tofu,
Nuts- flaxseed oil, peanut butter, pumkin seeds, walnuts.
Vegs- parsnips, pumkin, spinach, green beans, artichoke, beets, broccoli, carrots, celery, garlic, horseradish, romaine lettuce, mushrooms, okra, onion (red , yellow, and white)
Grains- buckwheat, Ezekial bread, oatmeal, oatflour, rye bread
Frutits- apricot, blackberries, blueberries, boysenberry, cherry, cranberry, figs, grapefruit, lemon and lemon jucie, lime and lime jucie, pineapple, plums, prunes.
Oil- flax seed, olive oil
Sweeteners- molasses,
Coffee, and Green tea. Red wine.

Now, these are things that you can eat that won't hurt you.
Proteins- pike, parrot fish, orange roughy, sailfish, shark, sunfish swordfish,
Diary- feta cheese, goat cheese, mozzarella cheese, parmesan, ricotta cheese, yogurt.
Chicken eggs.
Nuts- almonds, chestnut, macadamia, pecan, poppy seed, sesame, sunflower
Grains- barley, corn, popcorn, rice, rice meal, flour, cakes etc., tapioca, wheat bread (sprouted)
vegs- asparagus, brussel sprouts, cauliflower, cucumber, lettuce, green olives, peas, squash, zucchini,
fruits- apples, avocado, cantalope, dates, grapes, kiwi, guava, nectarine, peach, pears, pomegrante, rasins, raspberry, strawberries, watermelon.
oil- almond oil, canola oil, soy oil, sinflower oil,
sweetners- corn syrup, frutose, honey, maple syrup, sugar white or brown.
white wine. 

Type A blood is a unique blood type, and I have noticed the biggest changes in peoples health when they start eating according to their type. I have several lifters and church members who have type A blood and when they started faithfully following this diet plan they had huge improvements in health, skin tone and color, ache, and weight loss. So, I would encourage all of you who have type A blood to faithfully eat the foods that are good for you. I have the blood type encyclopedia which is where most of this info comes from, but I also have lots of experience with my lifters and people in my church who have taken this advice.

If you noticed there is no beef or pork on either list, these are foods that you should avoid, or eliminate out of your diet. Also beer and soda should be tossed as well. Choose the foods that you like and eat 3-4 small meals a day. Each meal should contain protein, vegs or fruit and water, coffee, green tea, or red wine. Olive oil is the best fat source known to man and I would strongly suggest that you do all of you cooking with olive oil.

One last thing, your blood type is the only one that I would recommend eat soy and soy products. But, with that being said soy can have real bad effects on young boys and men raising their estrogen and driving down their testerone, because of these facts I would never feed soy to boys or men regardless of their blood type. So, ladies keep the tofu and the soy milk away from your men. Be healthy and strong,

George               

More on O blood and food you can eat.

I gave you a list of foods that are benefical for O type blood, now I'll give you the list of foods that you can eat that are neutral. ( they won't hurt you) 
Here goes: Proteins- chicken, almost all game birds, almost all seafood, and shell fish. Chicken eggs, black beans, Black eyed peas
Vegs-Green beans, mushrooms, okra, peas, Jalapeno, radish, squash, tomato, Yam, zucchini.
Beans-Lima beans, black beans.
Nuts- almonds, butternut, macadamia, pecan, sesame seed
Breads and carbs-Ezekiel bread, oatmeal, rice, puffed rice, Rye bread
Horseradish
Fruits- boysenberry, cranberry, grapes, grapefruit, lemon, nectarine, peach, pear, pomegrantie, rasin, raspberry, strawberry, watermelon
Sesame oil.
Sweeteners- Molasses, honey, maple syrup
Red wine.

You can eat any of the things I have posted to you little hearts desire, but if it is not on this list or the other list of benefical foods you should not be eating or drinking it. Here are a few that are bad for O's. Coffee, Beer, white wine, all wheat products, Catfish, all sodas accept seltzer water and club soda. All artifical sweeteners. oranges and orange juice, almost all diary should be use sparingly. I still eat some diary, but you should cut back on how much you eat. Diary will help you stay fat. Be healthly start watching what you eat and you will feel a lot better. You should be eating 3-4 times a day, and these meals should consist of protein, vegs, or fruit and water. So, pick which foods you like and eat them, just stay away from those that are bad.

George         

Ladies and Gentlemen-nutrition

Ok, everyone lets talk about nutrition. There are a lot of diets and diet foods out there. Most of them are pure crap. I can't believe how people will read up on which car to buy, but do no research on what to eat. Each one of us are unique, God makes each one of us special. We are identified and made up by what our DNA says we are, and you can not change that. Your ancetors are determining what you should eat and how much. The first thing you need to know is what is your ancestory. The next thing is your blood type. Your blood has your DNA code in it, and you should be eating according to that type. I have done a lot of research in this area and I can say with great confidence that everyone should be eating according to their blood type. I have been eating this way for over two years, and I have trained several athletes, young and old, who I've put on the blood type diet and they have done awesome, they feel great and look better than ever.

So, let's look at type O blood which is the most common blood type. I am O postive, and I am mostly european in desecent. (English, Scandianvian, Dutch, and Coctah American indian)

What you should be eating: (These food are very good for you) 
Beef (red meat) Buffalo, Lamb, Liver, Vension, Bass, Cod, Halibut, Perch, Pike, Sole, swordfish.
Nuts-Flaxseed, Pumpkin seeds, walnuts
Vegetables- Broccoli, Lettuce (romaine), Okra, onion, cayenne pepper, sweet potatoes, pumpkin, spinach,
Fruits- banana, blueberries, cherry, figs, guava juice, mango, pineapple and pineapple juice, plums
Olive oil, flaxseed oil.
Green Tea, club soda, Red wine.

I'll post more foods that you can eat if you're O blood, but are not as good as the above foods.I will also post what foods you should not be eating. Until then. Have fun,

George     

     

Biggest Raw total at 275

http://www.powerliftingwatch.com/node/19033

This is a great video. Enjoy!

George

Tuesday

Upper Back and biceps

Ez bar curls- 4x10
Alternate Hammer curls- 3x10
Pull ups- 30 reps total
Banded Lat pull ins- 3x12
Arrow pulls- 3x10
Abs- Barbell sit ups- 2x20, Ab wheel- 25

It was a good day. Adam Hill overcame Balif, which is a hot salsa made in Auburn California that is super hot. Nice job Adam.  

One for the guys-Paul Anderson

http://www.youtube.com/watch?v=kny0jxHszX0&feature=feedrec_grec_index

This is the great Paul Anderson. Mid 1950"s. Paul was one of the strongest men to ever live.

George

Monday

The Guys- Floor bench for Max Effort 5+
Warm ups x5's then try for a 5+ Max effort with 85%. Get as many reps as possible on these. I went 275 x5. then 80%x2x5
Behind the neck shoulder press- 1 warm up x5 then 3x5. I went 195x4
Laterals- 3x10
Dips- 1 warm up x10, then 3x10 I used a 70lbs. db on these.
100 rep tri push downs
Abs- Body ups 30, Ab wheel 20 reps 

Adam and Joey
Bench- 90%x3+ warm ups x 5, then 90%x3+, followed 80%x2x5
Same workout as we did from here on out.

It was a good night, accept for the Nascar banter that lasted way too long. Coach A needs serious help, and Austin and Adam were up and now their down, I will show them the error of their ways. LOL!

George 

Ladies

If you are sore that is a good thing, that means your body is changing, so keep up the good work and you'll have the body of a goddess. LOL! I want you to focus on Plyo cards and Denise Austin Abs for the next two weeks. Two to three times a week will be pefect. Throw in some 20-30 cardio and you'll be on your way. I will have some diet and nutrition info coming this week. So, eat your broccli and green vegs, but don't forget good protein (beef, chicken, or fish) alone with fresh fruit everyday. Stay strong and be happy,

George    

Alright guys

I have heard several comments on the Denise Austin and Jamie Eason videos from the young guys. I posted these for the ladies, not for you guys to drool and lust after. LOL! I will be posted more in the near future for the ladies, so guys try to control yourselves.

George

Thursday's workout

The guys-
Eccentric Less squats- warm ups x5's and then 6x3 at 72.5% of raw max. These are done as fast as possible with little to no rest.
Power Cleans- 50%x3, 60%x3, 70%x3, 80%x2, 85%x3x2
Leg press- 3x10
Abs- Toe touches- 25, V-ups 30, Ab wheel 20

George and Dale
Squats (Max effort 3's) Warm ups 5's and 3's then I went 405 for 2x3
Sumo Deadlifts- I went 225x3, 315x3, 405x3, then 455x3, 475x2
Leg Press- warm ups x10, then we went heavy sets of 10 reps. The top set was 615 x10
Leg Curls- 3x15
Abs -same as the guys.

It was a good day in the gym. The weather was nice so the doors were open and things went great.
  

Hi everyone

I am gald to see that my workouts for the ladies are back up, I don't know what happened there. Anyway I wanted to talk about back problems and back injuries. Back injuries can be cause be a fall, a car accident, or improperly lifting something heavy. Now the good news, you don't have to have a bad back. We can fix it! Back injuries are made worst when you have weak abs. The abs support the back, and also support all of your internal organs, which are heavy. Weak abs make a injuried back worst. So, our first priority is to build up the your strength in your abs. This is not a simple fix as most traditional ab exercises actually hurt the back. Sit ups are a no, no for anyone with a back injury. Leg lifts are off limits until we have built some serious strength.
So, what can we do? I use what I call Denise Austins, which is where you lay flat on your back and lift your legs so that they are now pointed straight up at 90 degrees, now place your hands at your sides and then lift your butt and hips off the floor without swinging your legs or bending you knees. These are hard at first, so keep at it. You only have to lift your butt off the ground a couple of inches to start. Make sure that you don't move your legs toward your face, they should remain pointed straight up at the sky. I want you to do 3 sets of 15-20 reps to start, but if you can't do 15 reps then do 4x10. The next exercise is plankholds. Lay on the floor on your belly with your weight on your elbows, your elbows should be next to your sides with your fists next to you face. Now lift yourself up like in a push ups position but remain on your elbows, not your hands. Your body should be straight and flat and you should be on you toes. Now hold this position for 15-20 sec. or as long as you can up to 20 sec. relax and start a new set when you've had a little rest. Try 3-4 sets of 15-20 sec. As you get stronger you'll be able to go longer. I want you to do these exercises 3-4 days a week. Have fun and let me know if you have any questions.

George   
    

abs for the ladies

http://www.youtube.com/watch?v=0LT-DSidsmc

Above is Denise Austin doing a very simple ab work out. I want you to do the same exercises that she does, but I want 15-20 reps on each one. Follow her instructions on how to do each exercise. If at any point your back starts to hurt stop and try the next exercise. Call me if you have any questions and I will answer them. 775-527-0578

George  

For the Ladies- Plyo Card Routine

http://www.youtube.com/watch?v=FrFWSaoHCpk

Above is a video link of Jamie Eason one of the top female fitness athletes in the world. She will be doing what she calls the Plyo Card Workout. I have used this simple workout on several women with great results.

For those of you with bad knees, skip the lunge jumps, and if the squat jumps bother your knees do regular sqauts to a chair. This workout can be done at home or at the gym. I would start with three cards and 3 sets. I like to have my girls deal out the whole deck to start. Shuffle the cards and deal three cards for each exercise and then go for it. Do all of the exercise once through and you'll have done one set. Rest reshuffle and start again. Do this 3 times. Keep your rest short between exercises. Have fun.

George

Fitness for the ladies

Hi everyone,

By request I'll be adding a ladies fitness section every week to the weekly updates from the gym. I will be posting training info, diet info along with what good science is out there. Injury prevention and rehab info. I hope that the ladies who follow the site will be blessed by the new addition.

God bless,
George

Tuesday

Hi everyone,  Here is Tuesday workout. Tonight was a little crazy in the gym. I had lots of people and was very busy coaching and pastoring at the same time, but it was great.

Db curls- 4x10
Concentration curls- 2x10
Banded Lat holds- (green bands) 30 sec. holds for 5-6 reps x3 sets
Db single arm rows- 3x10
Arrow Pulls- 3x15
Abs- toe touches 30, ab wheel 20 reps.

  

Monday

The guys-
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls

George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls

Thursday

Max effort box squats- 1RM (coach 3 RM)
Warm ups x5's and then 1 set of 3. Then try for a 1RM. After 1RM do 1 set of 85% to failure.

Stiff Leg deads- 1 warm up x5, then 3x5

Leg Press- 3x10

Abs- 30 Denise Austins, 20 Ab wheel

Tuesday

Ez bar curls- 4x8-10
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.

Monday

May 3, 2011

Time to get my act together.

Monday- Bench (the guys) Max effort 1 RM.
Warm upx 5's then 1 set of 3, then try for a new max. After new max do 1 set of HIT @ 75% to failure.
Db alternate shoulder press- 1 warm up x5 then 3x5 heavy sets.
Laterals- 3x10
Pyramid push ups- 3x10 (use bands) 10 reps on the floor, 10 reps on the bench, 10 reps on the floor.
Abs- 20 body curls, 20 ab wheel.

Coach A missed 295 today by an inch. He was real close. Joey and Adam Hill went 275 and just missed 285.

Monday

Bench- 3 rep max.
Warm ups x5 reps, then one x3 then try for a new 3 rep max. Follow this with two HIT sets at 75% to failure.

Standing Shoulder press- 1 warm up x5, then 3x5. These are done Power Style, which means to move the heaviest weight you can fast. If the weight slows down its too heavy.

Laterals- 3x10
Aichs tri's- 4x10
Abs- Ab wheel 30 reps total.

Thursday

Box squats- several warm ups x5 then 1 x3. Then try for a 5 rep max. Joey hit 445 today and was real strong. Nice job Joey. After squat do 2 sets of HIT at 72.5% of max. These sets are to failure.

Stiff leg deads in the rack- 1 warm up x5 then 3x5

Banded leg curls- 3x15 alternate legs.

Db high pulls- 3x8

Abs- 45 body curls

Tuesday

Upper back and biceps-
Db curls- 4x8
Total gym curls inclined and max height. These actually work real well. 3x12
Single arm Db rows- 3x12
Total gym lat pull ins with bands- 3x15-20 reps. Used purple and a mini on these.
Single arm arrow rows- 3x15
Abs- 20 ab wheel, 20 body curls 

Monday

I am back from Puerto Rico! I had a great time with my wife, but it's good to be back.

The Guys
Banded Db floor press- warm ups x5 then added purple or green band and worked up to a 5 rep max for the day. 5-6 sets total.
HIT sets followed- we did 2 HIT sets with a weight that we could get 5-7 reps with. Slow descent and explode up on each rep.
Db Shoulder press- (Power style) Try to move the weight as fast as possible, but use the heaviest weight you can without slowing down, as soon as the weights slow down drop the weight and stay there. 3-4 sets of 5.
Dips- same as Shoulder press- 3-4 sets x5
Laterals- 3x10
Abs- 65 V-ups

I didn't train today as I wasn't feeling well. It was nice to see Brandon back in the gym today.   

Tuesday

Db curls- 4x10
Cable curls- 3x10
Pull ups- 30 reps
Leg Press- 2 warm ups x8, than 4x10
Single leg stiffs- 1 warm up x5, than 3x5
Db swings- 3x10
Body curls- 50 reps.

Joey and Adam
Power cleans- 135x3, 185x3, 225x2, 90%x1, 95%x1, 90%x1, 85%x2, 80%x2

Monday

The Guys-
Db banded floor press- warm ups and then a max effort 5 reps.
Db Shoulder Press- 1 warm up x5, then 3x5
Laterals- 3x10
Tower push downs- 50 total reps.
50 body curls

George-Eccentric less
Cb bench: 72.5% x6x3
Cb Shoulder press- 72.5% x6x3
Laterals- 3x10
Tower push downs- 50 reps.

Tuesday and Thursday

Tuesday- Upper back and biceps.

Hammer curls- 1 warm up x8 then 3x8,
EZ bar curls- 3x8
Pull ups- HIT sets with slow 4-5 second descent and pull up. Try to do at least 5 reps a set. do 4 sets.
Power clean high pulls- set the pins below the knees and pull like a clean but into a high pull. Do 3-4 sets of 5. Use some weight on these.
Arrow Pulls- 3x12

Thursday-
The Guys: New Max effort Squat. warm up and then try for new max single. Do one set @ 85-90% for as many reps as you can do.
Stiff leg Deads- 1 warm up x5, then 3x5
Banded Donkey kicks- 3x15
Abs- Ab wheel- 20 reps, Body ups- 20 reps.

George- I am doing Eccentric less training.
Squats- 72.5% x6x3 as fast down and up as possible.
Deads- same as above.
Stiffs- 1 went 225x5, 315x5, 335x5, 355x5
Abs same as above.

Extra work done thursday morning-
Plyo push ups (Tribdeau style) 4sets. on the bench.
Incline flyes- 3 sets x10-12 I went up to 50's. Easy, just wanted to do some work.
Arrow pulls- 3x12 I couldn't do them last night. Green/mini.   

Monday

The guys-
Floor bench Max Effort. warm ups x5 then try for new max. Then do 1 HIT set @ 72.5% to failure
Db single arm Shoulder press- 1 warm up x5, then 2x5
laterals- 3x10
Dips- 1 warm up x8, then 3x8
Abs- Body ups 40 reps

George-
Eccentric less training- CB shoulder press 75% x6x3, CB bench 75% x6x3
Laterals- 3x10
Push downs- 75 reps

Monday

The guys-
Floor bench- warm ups x5's and then try for a Max Effort 5 reps.
Standing Shoulder press- 1 warm up x5, then 3x5
Laterals- 3x10
Banded pyramid push ups- 3x10
Abs- Butte style sit ups- 2x15

Coach P- Shirt work: warm ups (raw) x5, then put shirt on. (Rage X 48) I went 365x3 to pins set on 7, 405x2 pins set at 7, 455x1 to the pins, 455x1 1board, 465x1 1board (miss by an inch at the top). I felt good and today was a pr in this shirt at this weight (225), so I should be happy, but I am not! Never be satisfied!

Standing SP- I went 135x5, 175x5, 190x5, 200x4 These were ok, but my right shoulder didn't feel right.
Laterals- 3x10 went up to 35's
 

There can be only one! ED COAN!

http://www.powerliftingwatch.com/node/18392

The best who has ever lifted in powerlifting. Ed did a 545 bench in a t-shirt at 220, and that wasn't even his best lift of the day. His 901 is the greatest lift ever for someone weighing 220.

George

Thursday

The guys-
Leg press- 2-3 warm ups x8 then 4x8
Belt Squats (Ironmind belt) 1-2 warm ups x10 then 3x10
Bicycle hams- 3x30 sec. Purple bands
Romianian deads- 60%x5, 3x6 at 80% 3x6, Use deadlift max for percentage.
Abs- 50 Bent knee sit ups-50 reps, 30 v-ups.

Coach's-
Squats- Max effort gear work- warm ups x 5, 3's, then briefs and squat suit on straps down. 455x2, 515x2, 565x1, 585x1, 625x1 Reverse bands, 640x2 reverse bands.

Rack pulls- pins set 1 inch below normal- 225x3, 315x3, 405x1, 495x1, 435x4.

Front squats- warm ups and then 255x4x3
Banded bicycle hams- 3x30 sec.

Abs- V-ups 50, Denise Austins- 25
   

Tuesday

Ez bar curls- warm ups x8, then 3x8
Db curls- 3x8
One arm bent rows- (HIT sets) 3 sets. Pick a weight that you can get 6-7 reps.
Banded lat pull ins- 3x10
Db high pulls- 3x10
Abs- Body curls 20, body ups 15 reps, Ab wheel 15 reps.  

Monday

Bench- warm ups and then Eccentric less bench: 72.5%x6x3. Move the bar as fast as possible.

Db alternate Shoulder press: 1 warm up x5, 3x5

Tricep Hell- 1 set. (Dave Tate video Tricep hell found on youtube.)

Laterals- 3x10

Abs- Straight Leg Sit Up weight on the head: 3x20

My shirt training- warm ups and then shirt on (Rage X 48) 345x3, 405x2 pins at 7, 455x1 pins at 7, 455x1 2boards, 475x1 2boards. 495 reverse bands (purple choked) 2x2.

Db alternate sp- 1 warm up x5, 85's x2x4-5, 70's x8

Thursday

Max Effort Squats and Dead day.
Squats- warm ups x5 and 3's then put on Inzer power pants and Inzer Hardcore Squat suit.
Straps down 405x3, 475x2, 525x1, 585x1, 605x1, 605x2
Stiff leg deads- 1 warm up x5 at 225, 315x5, 335x5, 355x5

Everone else-
HIT squats- warm ups x5 then 75%x HIT (5-7 reps) 4 second descent and explode out of the bottom.
Stiff leg deads- 1 warm upx5, then 2x5
Leg Press- 4x10
Banded leg curls- 3x15
Abs- Body ups- 35
  

Max Effort exercises for squats and deads and ass. work

Squats- Max effort work
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.

Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10

Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.

Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.     

Max Effort and Ass, exercises for current training

Bench Training-
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.

Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5

Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.

Poundstone playing with 200Lbs DB

http://www.youtube.com/watch?v=whzdZ3ZIxHQ&feature=related

Derrick recently hurt his back before the Arnold strongman contest. I hope Derrick will be back at it and will be ready for the WSM contest.

George

Tuesday

Morning work out- I didn't have time to finish my work out last night so I finished up this morning. It's ok to do this and there is no fear of over training.

Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.

Laterals- 4x5 with 30's

Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.   

Monday

Max effort shirt work
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.

Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5

Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225

Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls

Derrick Poundstone rolls up a frying pan

http://www.youtube.com/watch?v=jsDZLGSv_5g&NR=1

This is a great video, enjoy.

Coach

Monday

Bench- My first day back in gear. Karins dbl denim.
Warm ups and then shirt on. 365x4, 405x2, 435x1, 455x2x1
Loose F6 50 shirt reverse bands (purple) 365x5, 375x4
225x10 raw.
100 rep tri push downs.
Everyone else-
Warm ups and then Max effort 85%x 5+, then 2 HIT sets at 70% to failure.
Db shoulder press- 1 warm up x5, then 2x5 heavy.
Laterals- 3x10
Aichs tri press- 3x10
Abs- Body curls 20, V-ups 20, ab wheel 20.

I am training for the SPF meet May 15 in Sacramneto, CA. This is a double ply three lift meet and I am working to get a 1700 total. Donnie Thompson the current world record holder in the SHW division will be there as well, so I am hoping that God will bless me with great training and a great meet.    

Thursday

I did Ecentric less squats and deads. Several of the guys did these with me.
Squats-warm ups and then go 72% of 1 rep max for 6x3. These sets are done as fast as possible and short rests.

Deads- same as above warm up and then go 72%x6x3. You want to drop the weight or lower it very fast on each rep, because we want to liminate the eccentric part of the rep.

Everyone else did: Leg presses-3 warm ups x10, then 3x10
Db single leg stiff leg deads- 3x10

Abs- 75 v-ups

Coach and the guys did openers on deads for the up coming WABDL meet in Chico, CA  

Tuesday

Back work-

Ez bar curls- 2-3 warm ups x8 then 3x8
Pull ups- 30 rep total.
Arrow puls- 3x10
Supported rear delts- 3x10
Db shrugs- 3x12-15 These are done very heavy.
Abs- ab wheel-15, Body curls 20, V-ups 35 reps.

Monday

Eccentric less bench: warm ups x 5's and 3's, then 72% of raw max for 6x3. These are done as fast as possible, with little eccentric (negative) as possible, but with control. Short rest period between sets. (45 sec.- 1 min.)

Close grip 4 board bench- 3x8 use some weight on these and keep the elbows in.

Plate raises- 3x10

Banded push ups- 50 reps we used a green band.

Laterals- 3x10

Abs- 40 body curls

Thursday

Max effort squat day

Box squats- several warm ups x 5's-3's, then work up to max single. I went 475 and miss 495, Dan went 515, Joey went 495. It was a great day today.

Max effort rack pulls- warm ups, then worked up to max single. I went 495, and Dan went 545 for a new pr.

Abs- 50 Straight leg sit ups, 20 body ups, 15 ab wheel.

Monday

Max effort bench day
Cable bar- several warm ups x5's and then 3's then max singles. The cable bar is very unique and much harder then reg. bench. I went 275 x1, Adam went 265.

Close grip CB (cable bar) 3x5-7 reps

Laterals- 3x12

Abs- 60 V-ups

Thursday

Max effort squats-3-4 sets of warm ups x5 and 3 reps, then 1-2 sets of Max effort triples. Dan went 465x3, I went 435, and Joey went 425x3.

Max effort deads- 3-4 warm up x3 then 1-2 sets of Max effort. Dan did a hard fought 495x3, I went 475x2 conventional. (I normally dead sumo)

Abs- 60 v-ups

Everyone else did db stiff legs- 3x5, Back extensions-3x10, and Db High pulls- 3x10.

Monday

Floor bench- warm ups 3-5 sets, then 1-2 sets working for a max effort for 3 reps. I went 285x3, then 295x2

Shoulder press- 1 warm up x5, then 2x5 I went 195x4 on my last set.

Laterals- 3x10

Aichs tricep presses- 4x10. I did Dips 4x10 Iadded 65 lbs. to my body weight.

Abs- 50 Bent knee sit ups, 50 V-ups.

If this doesn't get you motivated nothing will

http://www.youtube.com/watch?v=FGsXf7fX548&feature=feedrec_grec_index

Poundstone is awesome!

Coach

Thursday

Belt squats-(using Ironmind belt squat) 3-4 warm up x10, then 3 work sets of 10 reps +. I went up to 390 lbs for 12 reps. Joey went 390 for 20 reps! Joey was awesome on these.

Sumo stiff leg deads- 2 warm ups x 5 rep, then 2-3 work sets of 5 reps. I went 365 x5, and then 405x3

Bicycle hams- (purple bands) 3x30 sec.

Abs 50 v-ups

We had a great night.

Tuesday

Hammer curls- 1 warm up x8 then 3x10
Db curls- 3x8
Supported db rows HIT style- 3x10 I went 75's here.
Barbell high pulls Olympic style- 3x5 I went up to 225 here.
Arrow Pulls- 3x10-12
Abs- 100 bent knee sit ups.

Monday

Db banded floor press- 3-4 warm ups, then 2-3 sets working for a 3 reps max. I went green band and 105's x3.
Alternate db shoulder press- 1 warm up x5 then 2x5 trying for a max 5 reps. I went 85"s x 5

Laterals- 3x10

Weighted dips- 1 warm up x10, then 3x10 I went up to 60 lbs x 8 reps.

Abs- Denise Austins- 30 reps, Denise Austin Knee ins weighted (15 lbs. ) 40 reps. These are tough.  

Thursday

HIT squats @ 75%- warm ups 3-4 sets by 5 reps. We squatting down to the pins which are set at parallel. The 2 HIT sets @75% to failure. Slow negitive 4-5 second descent and then explode off the pins. You should get 5-7 reps.

Stiff leg deads- 1 warm up x5, then 2x5 heavy

Glute ham raises- 3x10

Abs- Knees to chest 50 reps, Ab wheel 15 reps, Denise Austin's- 20 reps

This was a very tough workout.

Tuesday

Upper back work

Db curls- 2 warm ups x8 then 3x8
Hammer curls- 3x8-10
Db bent rows (HIT) 3x8-10 or failure
Banded Db high pulls- 3x10
Windmills-(kettle bells) 3x10
 

Monday

Bench day- 5-3-1 + HIT

Warm ups- I usually do 4-5 sets to warm up mixing 5's and 3's.
Work sets- 85% raw max x 5+ I did 7 reps.
HIT- 2 sets of 75% of RM (4 second descent and explode up go until you fail.)
Standing Shoulder press- (HIT) 1 warm up x6 then 2 sets of HIT using a weight you can do for 4-6 reps.
Laterals- 3x10
Feet on the bench banded triceps push ups- 3 sets to failure.
Abs- 40 body curls
  

Tuesday and Thursday

Tuesday- Upper back and recovery for the lifters who just competed.

Hammer curls (HIT) warm ups and then 3x6-8 HIT reps to failure.
Pull ups- 35 reps
Db bent rows- (HIT) 3x failure. Pick a weight that you can do for at least 6 reps.
Db High pulls- 3x10
Abs-

Thursday-Eccentric less training
Squats-Normal warm ups and then do 80% of your 90% for 6 sets of 3. Wave the weight taking 20 lbs. off and then back on. Drop as fast as possible and explode up as fast as possible.

Deads- use the exact same sets, reps, and percentages as Squats. Move the weight as fast as possible.

Bicycle hams- 3x30 sec.

Abs- 45 body curls. 

Monday

The guys-
Bench- warm ups and then 2 sets of HIT @75% to failure.
Db shoulder press- warm up x6 then 2 sets of HIT to failure.
Laterals- 3x10
Ball push ups- (purple bands) 3x10-12
Abs- Knee ins-40, Body curls 15 2 sets.

Darwin will have a MRI some time this week and we'll find out how bad the tear is.

George

The meet

Well, the meet was a big hit. Big Chad Aichs took the 400 dollars for the open lifters with a 2015 total. Austin Witt won the teen money worth 100 dollars. My son Matt beat his dad by 5lbs in the Phipps family civil war. Matt went 1370, and I went 1365. Great job son! Darwin English tore his right pec pretty badly, so that was a bummer. We all hope that Darwin will be back on the platform again, so get well Darwin.

I have to say thanks to Coach A for letting us use the weight room, Thanks to Dale, Karina, and Bob for doing a great job judging. Bob also supplied the bench, squat rack, deadlift bar, and squat bar. Thank you Bob. A big thanks to Fill Dena who did a great job at running the scoring table. A special thanks to my wife for putting up the cash prizes.

Next year I hope the meet will be even better.

Coach Phipps 

Monday and tuesday

Coach A- Worked up to a opener on the bench and then was out.
Adam Hill, Doug, and Witt also did openers.

Everyone else did- Bench Press: 3-4 warm ups x5 then 2 x5 with the last set being and AO set.
Alternate Db Sp- 1 warm up x5 then 2x5-6 AO sets.
Laterals- 3x12
Aichs Tri presses- 4 x10
60 V-ups

Tuesday
Several guys who were not here Monday did the bench work out. Dale and Ray did a Japaneese Tabata work out.

Tabata-
Pull ups- 15-20 sec. as many as possible.
Jumping Jacks-     "                        "
Bent knee sit ups- "                       "
Kettlebell get ups-  "                     "
Squat jumps-         "                      "
Plate raises-           "                     "