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
Friday, December 30, 2011
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.
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.
Friday, December 23, 2011
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.
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.
Thursday, December 22, 2011
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
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.
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.
Tuesday, December 20, 2011
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
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.
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.
Sunday, December 18, 2011
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
I would like to wish all of you a Merry Christmas and a Happy New Year.
George
Thursday, December 15, 2011
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.
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.
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, December 12, 2011
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
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
Saturday, December 10, 2011
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
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
Thursday, December 8, 2011
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
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
Thursday, December 1, 2011
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
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
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
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