Upper body training-
Push ups off your knees- do 3x10
Db Flyes- 3x10
DB Laterals- 3x10
Wide Grip Lat Pull Downs- 3x12
Db Single Arm Row with your hand supported on a bench- 3x10
Abs- Denise Austin Hip Ups- 25, Straight leg Toe Touches- 20 reps.
Cardio- Go walk for 20-30 mins wear good shoes, and your knee braces.
Have fun George
Thursday, May 31, 2012
Tuesday, May 29, 2012
Tuesday- the guys
Db Floor Bench- 2-3 warm ups x 10 reps, then 3 heavy sets of 10 reps. I went up to 125's on these.
Single Arm Db Shoulder Press- 1 warm up x10 reps, then 3x10. Go as heavy as you can on these. I went 70's.
Feet on the Bench Banded Push Ups- green bands: 3x15
Overhead Banded Tri Extensions- 3x15
Abs- Denise Austin style Crunches- 50 reps, Knees to Chest- 50 reps
Single Arm Db Shoulder Press- 1 warm up x10 reps, then 3x10. Go as heavy as you can on these. I went 70's.
Feet on the Bench Banded Push Ups- green bands: 3x15
Overhead Banded Tri Extensions- 3x15
Abs- Denise Austin style Crunches- 50 reps, Knees to Chest- 50 reps
Saturday, May 26, 2012
My Huskies
Hi Everyone,
We didn't train Thursday night due to the fact that I was preparing for the Northern Nevada Weightlifting Competition. The competition was Friday night at Reno High School. We had more lifters than ever before. The night started off great as my Reno High Junior Varsity lifters tied for first place with McQueen High school. In the over 25 years of this contest Reno had never won the JV division, so this was sweet.
The varsity meet got started and I was missing one of my best lifters due to the fact that he punched a wall and broke his hand. (Dumb Ass) I knew going in that Reed High would be tough as they were loaded with many good lifters, and sure enough those guys had great nights. My Huskies came up a little short and lost for the first time in three years. Reno had won the last two in a row and three of the last four, but Friday night was Reed's night. I was super proud of all my lifters and look forward to getting our crown back next year.
We didn't train Thursday night due to the fact that I was preparing for the Northern Nevada Weightlifting Competition. The competition was Friday night at Reno High School. We had more lifters than ever before. The night started off great as my Reno High Junior Varsity lifters tied for first place with McQueen High school. In the over 25 years of this contest Reno had never won the JV division, so this was sweet.
The varsity meet got started and I was missing one of my best lifters due to the fact that he punched a wall and broke his hand. (Dumb Ass) I knew going in that Reed High would be tough as they were loaded with many good lifters, and sure enough those guys had great nights. My Huskies came up a little short and lost for the first time in three years. Reno had won the last two in a row and three of the last four, but Friday night was Reed's night. I was super proud of all my lifters and look forward to getting our crown back next year.
Tuesday, May 22, 2012
Poundstone training
Here is something to inspire you. If this doesn't get you off the couch and into the gym. You need help, real help. More than I can give you. For everyone else enjoy!
http://www.youtube.com/watch?v=_zR_fRgnOJA
http://www.youtube.com/watch?v=_zR_fRgnOJA
Monday- the guys
More Strongman style training. This type of training is used by guys like Jamie Reeves and Magnus Ver Magnason, and Gary Taylor. The reps are in the 8-10 range and you use the heaviest weight you can handle for good reps.
Bench- 2-3 warm up sets and then 3x10. I went 265 and 275 on these.
Incline DB Bench (45 degree angle) 3x10 I went 85's
Incline Flyes- 2x10 (I went 60's)
Superset- Tri push downs 3x15, Overhead banded Tri extensions 3x15
Abs- 50 Denise Austin style crunches (chin up and chest up, back clears the floor and no higher), Ab wheel- 20 reps
Bench- 2-3 warm up sets and then 3x10. I went 265 and 275 on these.
Incline DB Bench (45 degree angle) 3x10 I went 85's
Incline Flyes- 2x10 (I went 60's)
Superset- Tri push downs 3x15, Overhead banded Tri extensions 3x15
Abs- 50 Denise Austin style crunches (chin up and chest up, back clears the floor and no higher), Ab wheel- 20 reps
Thursday, May 17, 2012
Thursday- the guys
Squats- warm ups x5 then 3x10 at around 65% (I started at 350 and went down to 315) These suck, I hate rep work.
Body building Good Mornings- legs close together slight knee bend and bend to almost 90 degrees. No belts on these. 3x10 (I went up to 205 on these)
Step ups- 3x10 on each leg. I did 30 lbs Db's in each hand.
Banded Leg curls- 3x15
Abs- Crunches- 30 reps, Denise Austin hip ups- 30 and 40 v-ups
Tonight was rough. Austin hurt his foot and I am afraid that I might lose him for the weight comp next week. I can only hope for the best.
George
Body building Good Mornings- legs close together slight knee bend and bend to almost 90 degrees. No belts on these. 3x10 (I went up to 205 on these)
Step ups- 3x10 on each leg. I did 30 lbs Db's in each hand.
Banded Leg curls- 3x15
Abs- Crunches- 30 reps, Denise Austin hip ups- 30 and 40 v-ups
Tonight was rough. Austin hurt his foot and I am afraid that I might lose him for the weight comp next week. I can only hope for the best.
George
Tuesday, May 15, 2012
Tuesday- the guys
Hammer Curls- 4x10
Supported Bent Rows- 3x8
DB High Pulls- (upright rows) 3x10
Supported Rear Delts- 3x10
Abs- 50 Crunches, 50 Denise Austins
I am hoping to be able to have the video's up from the Vegas meet soon. I hope everyone is doing well.
George
Supported Bent Rows- 3x8
DB High Pulls- (upright rows) 3x10
Supported Rear Delts- 3x10
Abs- 50 Crunches, 50 Denise Austins
I am hoping to be able to have the video's up from the Vegas meet soon. I hope everyone is doing well.
George
Ladies
Body weight push ups- (off the knees) Try to do 8-10 reps for 3 sets. Try to keep your back flat, and butt down.
Db Shoulder Press (sitting) 3x8
Laterals- 3x10 Make sure not to pass parallel with your arms
Tricep Push Downs- 3x15
Abs- Denise Austin hip ups- 3x20
Cardio- Try spinning for 30 mins or take a walk for 20-30 mins. Make sure to use good shoes to protect your ankles and knees. Also if you have bad knees use knee braces.
Have fun George
Db Shoulder Press (sitting) 3x8
Laterals- 3x10 Make sure not to pass parallel with your arms
Tricep Push Downs- 3x15
Abs- Denise Austin hip ups- 3x20
Cardio- Try spinning for 30 mins or take a walk for 20-30 mins. Make sure to use good shoes to protect your ankles and knees. Also if you have bad knees use knee braces.
Have fun George
Monday- the guys
We will be doing mostly strongman style training for the next four weeks. Its a nice change of pace from powerlifting. We will be doing a lot of 8's and 10's during this time. The results will be good solid tissue building and a fresh mind set to start powerlifting again.
Bench- 2-3 warm ups x 8 reps, then 3x8. Try to use as much weight as you can, this is not bodybuilding. LOL!
Sitting Behind the Neck Shoulder Press- 1 warm up x8 then 3x8. Again use some weight on these.
Feet on a Bench Wide Grip Banded Push ups- (green band) 3x12 reps.
Dips- 3x10-12 reps. Add weight with a dip belt or chain if needed.
Abs- 50 Body Curls
Bench- 2-3 warm ups x 8 reps, then 3x8. Try to use as much weight as you can, this is not bodybuilding. LOL!
Sitting Behind the Neck Shoulder Press- 1 warm up x8 then 3x8. Again use some weight on these.
Feet on a Bench Wide Grip Banded Push ups- (green band) 3x12 reps.
Dips- 3x10-12 reps. Add weight with a dip belt or chain if needed.
Abs- 50 Body Curls
Recovery work
You should always do recovery work after a meet. It's the only way to help your body heal from all of the trama you have put it through.
Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls
Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps
Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25
Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls
Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps
Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25
Back in the saddle
Hi everyone,
Well last week was mostly recovery work and nothing special. I will out line for you what we did later. The Vegas meet was alot of fun, it was an adventure for sure. First it is 400 miles from Reno to Vegas, and one of our football coaches didn't believe that I could drive the 400 miles in six hours. He even stated that he would buy me sushi if I could pull it off. Will he lost I did the 400 miles in 5 hours and 59 mins. LOL! Most of the trip we had the heater on and I was wearing winter gear to go deer hunting. I was 4 lbs. over when we left. I lost 15 lbs in three day, not a good thing. Everyone had to indure 6 hours with the heater on and me smelling up the truck. I weighted in at exactly 198.2. Totally naked. OH yea! We went to the MGM Grand and pigged out which was not a good idea. We all eat too much and I didn't sleep well all night.
The meet was held in a large gym, which was pretty nice. The equipment was good and the judging was spot on. In fact it was the best judged meet I have ever attended. All of us struggled in the squat. The weight loss and the trip took its toll on all of us. Two of my lifters bombed in the Squat, but were allowed to continue in the push pull part of the meet. Dan did well in all three lifts and had a nice day. Joey and I had struggled but squated ok. Joey got 534, and I got 523. I bombed in the bench. I was spent from the weight loss and squats killed me. It was only the second time in my career that I have bombed out of a meet. Joey went on to have a good day. All in all it was a good time. Powerlifting is not about competing against others, powerlifting is all about competing against your self. If you are like me you will enjoy the quest to always try to be better than before. I hope to be able to post some pictures and video of me and Joey squating. I hope all of you are doing well.
George
Well last week was mostly recovery work and nothing special. I will out line for you what we did later. The Vegas meet was alot of fun, it was an adventure for sure. First it is 400 miles from Reno to Vegas, and one of our football coaches didn't believe that I could drive the 400 miles in six hours. He even stated that he would buy me sushi if I could pull it off. Will he lost I did the 400 miles in 5 hours and 59 mins. LOL! Most of the trip we had the heater on and I was wearing winter gear to go deer hunting. I was 4 lbs. over when we left. I lost 15 lbs in three day, not a good thing. Everyone had to indure 6 hours with the heater on and me smelling up the truck. I weighted in at exactly 198.2. Totally naked. OH yea! We went to the MGM Grand and pigged out which was not a good idea. We all eat too much and I didn't sleep well all night.
The meet was held in a large gym, which was pretty nice. The equipment was good and the judging was spot on. In fact it was the best judged meet I have ever attended. All of us struggled in the squat. The weight loss and the trip took its toll on all of us. Two of my lifters bombed in the Squat, but were allowed to continue in the push pull part of the meet. Dan did well in all three lifts and had a nice day. Joey and I had struggled but squated ok. Joey got 534, and I got 523. I bombed in the bench. I was spent from the weight loss and squats killed me. It was only the second time in my career that I have bombed out of a meet. Joey went on to have a good day. All in all it was a good time. Powerlifting is not about competing against others, powerlifting is all about competing against your self. If you are like me you will enjoy the quest to always try to be better than before. I hope to be able to post some pictures and video of me and Joey squating. I hope all of you are doing well.
George
Wednesday, May 2, 2012
Las Vegas Meet
I am hoping to be able to post videos and pictures from our USPA meet this coming weekend. Joey and Austin are pretty good at posting videos to Youtube, so I am hoping they'll have some good pictures and video to share with everyone. I hope all of you are doing well and getting stronger.
George
George
One for the ladies
Ball Squats- warm up with just your body weight and do 10 reps, then add 10 or 15 lbs. Db's in each hand and do 3 sets of 10 reps. Make sure to stay on you heels and not allow your knees to go forward.
Low box Step ups- Use a low box or bench to step up on. Do 3 sets of 10 on each legs. You can add weight if you want to make these harder. Just add 10 or 15 lbs. Db's in each hand.
Leg Curls- 3x15
Calf Raises- 3x15
Abs- Crunches- 15 reps, Denise Austin's- 20 reps
Cardio- You can spin or walk on a tread mill, but I really like walking, just make sure to wear good shoes to protect you knees and shins. In order for cardio to do any good you have to go for at least 20 mins. Anything over 20 mins is a bonus. Have fun.
George
Low box Step ups- Use a low box or bench to step up on. Do 3 sets of 10 on each legs. You can add weight if you want to make these harder. Just add 10 or 15 lbs. Db's in each hand.
Leg Curls- 3x15
Calf Raises- 3x15
Abs- Crunches- 15 reps, Denise Austin's- 20 reps
Cardio- You can spin or walk on a tread mill, but I really like walking, just make sure to wear good shoes to protect you knees and shins. In order for cardio to do any good you have to go for at least 20 mins. Anything over 20 mins is a bonus. Have fun.
George
This week
Hi Everyone,
This week everyone is off due to the up coming meet in Las Vegas this weekend. Most of us are losing weight and doing cardio. The best way to lose weight and not lose strength is to Hyperhydrate. How you do this is to consume one and a half to two gallons of water every day. You also have to cut out all carbs. No carbs at all this week. Make sure to salt all of the food that you eat as well. 24 hours before the meet stop drinking water and stop eating any food. Your body will dump fuild like crazy over the next 24 hours. I have dropped 5-7 lbs. in 24 hours, and I have had some of my lifters drop 10 lbs. After weigh ins you start drinking Gatoraid and eating good proteins and carbs. In 24 hours you can put 5-7 lbs. back on before the meet. If you do everything right you won't lose any strength. This is not a fun week, but oh well this is what we do.
George
This week everyone is off due to the up coming meet in Las Vegas this weekend. Most of us are losing weight and doing cardio. The best way to lose weight and not lose strength is to Hyperhydrate. How you do this is to consume one and a half to two gallons of water every day. You also have to cut out all carbs. No carbs at all this week. Make sure to salt all of the food that you eat as well. 24 hours before the meet stop drinking water and stop eating any food. Your body will dump fuild like crazy over the next 24 hours. I have dropped 5-7 lbs. in 24 hours, and I have had some of my lifters drop 10 lbs. After weigh ins you start drinking Gatoraid and eating good proteins and carbs. In 24 hours you can put 5-7 lbs. back on before the meet. If you do everything right you won't lose any strength. This is not a fun week, but oh well this is what we do.
George
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