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.