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.