http://www.youtube.com/watch?v=WNe7DLNdWYw
http://www.youtube.com/watch?v=yXr4es-KAs0
Congrats Brian on de-throning the Big Z!
Enjoy everyone.
George
Sunday, January 29, 2012
Thursday, January 26, 2012
Sam Byrd breaks Jesse Kellum's squat record
http://www.powerliftingwatch.com/node/21469
This is some incredible squating. I hope Sam heals up well after his injury. Enjoy.
George
This is some incredible squating. I hope Sam heals up well after his injury. Enjoy.
George
Thursday- the guys
This week has been great as a bunch of my former players from Reno high have shown up to train and its been great. I love having the guys back.
Pin Squats- several warm up sets x5, then one heavy warm up x3. Work set- 1 Top set of 90%x3+. Try to do as many as possible with your 90%. You need to get at least 3. Austin Witt beat me tonight. Austin got 5 reps at 365, and I got 4 reps at 410. I loved the competition.
Next lower the weight to 80% and do as many reps as you can. Austin got me again he did 10 reps at 315, and I did 8 reps at 365.
Rack Pulls- 1-2 warm ups x3. Your back is already warm so no need for a bunch of warm up sets here. Do 1 top set for 3 reps. This is a true Max effort x3 reps. The pins should be set shin high, which is about 2-3 inches off the floor. Austin and Joey did 405 x3. I did 495 x3. These are hard after all the squating.
Banded Leg curls- (use two green bands) 3x15
Abs- Crunches 50 reps, Incline Knees to chest 50 reps
I loved tonight. I loved the competition and I loved having the guys back. It was nice to have Joey back and seeing Jake and Matt was awesome. Thursday nights are what I live for. Lift heavy or go home!
George
Pin Squats- several warm up sets x5, then one heavy warm up x3. Work set- 1 Top set of 90%x3+. Try to do as many as possible with your 90%. You need to get at least 3. Austin Witt beat me tonight. Austin got 5 reps at 365, and I got 4 reps at 410. I loved the competition.
Next lower the weight to 80% and do as many reps as you can. Austin got me again he did 10 reps at 315, and I did 8 reps at 365.
Rack Pulls- 1-2 warm ups x3. Your back is already warm so no need for a bunch of warm up sets here. Do 1 top set for 3 reps. This is a true Max effort x3 reps. The pins should be set shin high, which is about 2-3 inches off the floor. Austin and Joey did 405 x3. I did 495 x3. These are hard after all the squating.
Banded Leg curls- (use two green bands) 3x15
Abs- Crunches 50 reps, Incline Knees to chest 50 reps
I loved tonight. I loved the competition and I loved having the guys back. It was nice to have Joey back and seeing Jake and Matt was awesome. Thursday nights are what I live for. Lift heavy or go home!
George
Wednesday, January 25, 2012
Tuesday
Hang cleans- 1 warm up x5 then do 3x5 try to add weight on each set. I am doing these first to help balance my shoulders out. Use good technique on these.
Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Db Rows- 3x10
Banded Close Grip Lat Pull Downs- 3x15
Abs- Body curls- 30 reps, Incline Hip ups- 20
I had a blast tonight, as I had a whole group of my Reno High guys with me. It was big fun.
Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Db Rows- 3x10
Banded Close Grip Lat Pull Downs- 3x15
Abs- Body curls- 30 reps, Incline Hip ups- 20
I had a blast tonight, as I had a whole group of my Reno High guys with me. It was big fun.
Monday
Bench Press- Warm ups x 5's do as many as you need to get warm. I usually do 85%x3-5 reps as my final warm up. Then do 90%x3+ try to get 4-5 reps. Push your self here and get what you can.
Incline Bench- 1 warm up x 6 then 2x6 the last set should be the heaviest 6 reps you can get.
Tricep Hell- Use 70-75% x5's Do four boards x5, rack the weight, three boards x 5, rack the weight, two boards x5, rack the weight, one board x 5, rack the weight, then start over and repeat, you should start to fail on these just do what you can try to keep your elbows in and use a close grip. The only rest you get is when the boards are changed. Enjoy! Just do one set.
Laterals- 3x10
Abs- 65 V-ups
Incline Bench- 1 warm up x 6 then 2x6 the last set should be the heaviest 6 reps you can get.
Tricep Hell- Use 70-75% x5's Do four boards x5, rack the weight, three boards x 5, rack the weight, two boards x5, rack the weight, one board x 5, rack the weight, then start over and repeat, you should start to fail on these just do what you can try to keep your elbows in and use a close grip. The only rest you get is when the boards are changed. Enjoy! Just do one set.
Laterals- 3x10
Abs- 65 V-ups
Thursday, January 19, 2012
Thursday- the guys
I love Thursday nights.
Box Squats- (wendler 85%x5+) The goal is to do as many reps as possible at 85% of max. You have do at least 5, but 6 or 7 is the goal. 6 or 7 reps is tough stuff.
Warm ups x 5 reps, do several sets, then 1 set at 85% x 5+. Austin did 5 and half, Doug did 4. I did 6 reps at 385, I might of had one more rep but it would have been close.
HIT- Next we did 1 set of HIT (high intensity) Slow descent 4-5 seconds and then explode up. Go to failure. Use 70% of your real max for this set. Austin and I both did 8 reps.
Powerlift Good mornings- 1 warm up at 225x5, I did 315. Set the saftey pins just above paralell, slight bend in the knees and push you butt back, keeping your back arched until you hit the pins then push the weight back up. I went 385x5 on my last set. Do 2x5
Banded leg curls (green bands) 3x15
Abs- 65 V-ups
Tonight was great I loved competing with the young guys.
Box Squats- (wendler 85%x5+) The goal is to do as many reps as possible at 85% of max. You have do at least 5, but 6 or 7 is the goal. 6 or 7 reps is tough stuff.
Warm ups x 5 reps, do several sets, then 1 set at 85% x 5+. Austin did 5 and half, Doug did 4. I did 6 reps at 385, I might of had one more rep but it would have been close.
HIT- Next we did 1 set of HIT (high intensity) Slow descent 4-5 seconds and then explode up. Go to failure. Use 70% of your real max for this set. Austin and I both did 8 reps.
Powerlift Good mornings- 1 warm up at 225x5, I did 315. Set the saftey pins just above paralell, slight bend in the knees and push you butt back, keeping your back arched until you hit the pins then push the weight back up. I went 385x5 on my last set. Do 2x5
Banded leg curls (green bands) 3x15
Abs- 65 V-ups
Tonight was great I loved competing with the young guys.
Wednesday, January 18, 2012
Tuesday
Upper back and biceps
Hammer curls- 4x8 (the reason we do curls first is to exhaust the biceps so that they don't help too much when we want the lats to pull weights.)
Alternate Db curls- 3x10
Pull ups- 30 reps total.
Single Arm Db Rows- 2x12
Rear delts cable pulls- 3x15
Abs- crunches 50 reps, Denise Austin Hip ups 40.
Hammer curls- 4x8 (the reason we do curls first is to exhaust the biceps so that they don't help too much when we want the lats to pull weights.)
Alternate Db curls- 3x10
Pull ups- 30 reps total.
Single Arm Db Rows- 2x12
Rear delts cable pulls- 3x15
Abs- crunches 50 reps, Denise Austin Hip ups 40.
Monday, January 16, 2012
Monday-the guys
We are starting to train for an up coming SPF meet in Sacramento Ca, March 1st.
Bench- warm ups Do as many as it takes to get good and warm and then do a Max 5 reps. Drop 25 lbs. off the bar and do 1 HIT set. Slow 4 second descent and then press the weight up as fast as possible. Work to failure.
Board work- 3 and 4 boards- do 3 or 4 sets of 5 reps. work up to your max weight for 5 reps.
I did 385x5 4 boards, 405x4 4 boards, 365x6 3 boards.
Single Arm Db Shoulder Press- 1 warm up x6 reps, 2x6 Use the heaviest weight you can.
Banded perfect push ups- 3x12-15 reps ( light or super mini's)
Abs- Knees to chest 50 reps, V-ups 50 reps
Bench- warm ups Do as many as it takes to get good and warm and then do a Max 5 reps. Drop 25 lbs. off the bar and do 1 HIT set. Slow 4 second descent and then press the weight up as fast as possible. Work to failure.
Board work- 3 and 4 boards- do 3 or 4 sets of 5 reps. work up to your max weight for 5 reps.
I did 385x5 4 boards, 405x4 4 boards, 365x6 3 boards.
Single Arm Db Shoulder Press- 1 warm up x6 reps, 2x6 Use the heaviest weight you can.
Banded perfect push ups- 3x12-15 reps ( light or super mini's)
Abs- Knees to chest 50 reps, V-ups 50 reps
Saturday, January 14, 2012
For my friends in Russia
http://www.youtube.com/watch?v=xAnWOC4Pf_Y&feature=related
David Rigert was one of my hero's when I was just a boy. I remember seeing him lift on wide world of sports. He was amazing. Enjoy my brother's in strength.
I will post something for my friends from Germany on Monday.
George
David Rigert was one of my hero's when I was just a boy. I remember seeing him lift on wide world of sports. He was amazing. Enjoy my brother's in strength.
I will post something for my friends from Germany on Monday.
George
Thursday- the guys
Kettlebell clean and press for 3 sets of 10. The kettlebells weigh 47 lbs. each. I did this for a warm up.
Bench press- warm ups 3 sets of 5 reps, then 3x6 The last set is the most weight you can do for 6 reps.
Sitting behind the neck shoulder press- 1 warm up x6, then 2x6. Again the last set should be the heaviest you can do.
Hammer curls- 4x10
Tricep push downs- 4x15
Abs- Body curls- 50 reps.
I did this as a whole body workout to stay sharp until next week. Next week we will begin to train for a SPF meet March 1.
George
Bench press- warm ups 3 sets of 5 reps, then 3x6 The last set is the most weight you can do for 6 reps.
Sitting behind the neck shoulder press- 1 warm up x6, then 2x6. Again the last set should be the heaviest you can do.
Hammer curls- 4x10
Tricep push downs- 4x15
Abs- Body curls- 50 reps.
I did this as a whole body workout to stay sharp until next week. Next week we will begin to train for a SPF meet March 1.
George
I am back
Hi everyone,
I am back from New Orleans. It is good to be home again and its good to be back in the saddle. My son Matt, his friend Bruno and I had a great time with Jesse Kellum. We worked out with Jesse last Friday at St.Paul's high school in Maneville, LA. Jesse coaches there as the strength and conditioning coach. Jesse had us do a 2 hour strong man style work out which included flipping a 450 lbs. tire, strong man style log clean and press, and swinging a sledge hammer with a 65 lbs. head. I am guessing that the over all weight of the hammer is close to 80 lbs. We did ten reps on everything for 3 sets. We were beat up after ward but I loved training with Jesse. Jesse is a true gentleman and a great friend. We went to dinner afterward and had a great time. I am sorry I didn't get any pictures we were to focused on training.
George
I am back from New Orleans. It is good to be home again and its good to be back in the saddle. My son Matt, his friend Bruno and I had a great time with Jesse Kellum. We worked out with Jesse last Friday at St.Paul's high school in Maneville, LA. Jesse coaches there as the strength and conditioning coach. Jesse had us do a 2 hour strong man style work out which included flipping a 450 lbs. tire, strong man style log clean and press, and swinging a sledge hammer with a 65 lbs. head. I am guessing that the over all weight of the hammer is close to 80 lbs. We did ten reps on everything for 3 sets. We were beat up after ward but I loved training with Jesse. Jesse is a true gentleman and a great friend. We went to dinner afterward and had a great time. I am sorry I didn't get any pictures we were to focused on training.
George
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