Tuesday- Upper back and biceps.
Hammer curls- 1 warm up x8 then 3x8,
EZ bar curls- 3x8
Pull ups- HIT sets with slow 4-5 second descent and pull up. Try to do at least 5 reps a set. do 4 sets.
Power clean high pulls- set the pins below the knees and pull like a clean but into a high pull. Do 3-4 sets of 5. Use some weight on these.
Arrow Pulls- 3x12
Thursday-
The Guys: New Max effort Squat. warm up and then try for new max single. Do one set @ 85-90% for as many reps as you can do.
Stiff leg Deads- 1 warm up x5, then 3x5
Banded Donkey kicks- 3x15
Abs- Ab wheel- 20 reps, Body ups- 20 reps.
George- I am doing Eccentric less training.
Squats- 72.5% x6x3 as fast down and up as possible.
Deads- same as above.
Stiffs- 1 went 225x5, 315x5, 335x5, 355x5
Abs same as above.
Extra work done thursday morning-
Plyo push ups (Tribdeau style) 4sets. on the bench.
Incline flyes- 3 sets x10-12 I went up to 50's. Easy, just wanted to do some work.
Arrow pulls- 3x12 I couldn't do them last night. Green/mini.
Thursday, March 31, 2011
Tuesday, March 29, 2011
Monday
The guys-
Floor bench Max Effort. warm ups x5 then try for new max. Then do 1 HIT set @ 72.5% to failure
Db single arm Shoulder press- 1 warm up x5, then 2x5
laterals- 3x10
Dips- 1 warm up x8, then 3x8
Abs- Body ups 40 reps
George-
Eccentric less training- CB shoulder press 75% x6x3, CB bench 75% x6x3
Laterals- 3x10
Push downs- 75 reps
Floor bench Max Effort. warm ups x5 then try for new max. Then do 1 HIT set @ 72.5% to failure
Db single arm Shoulder press- 1 warm up x5, then 2x5
laterals- 3x10
Dips- 1 warm up x8, then 3x8
Abs- Body ups 40 reps
George-
Eccentric less training- CB shoulder press 75% x6x3, CB bench 75% x6x3
Laterals- 3x10
Push downs- 75 reps
Monday, March 21, 2011
Monday
The guys-
Floor bench- warm ups x5's and then try for a Max Effort 5 reps.
Standing Shoulder press- 1 warm up x5, then 3x5
Laterals- 3x10
Banded pyramid push ups- 3x10
Abs- Butte style sit ups- 2x15
Coach P- Shirt work: warm ups (raw) x5, then put shirt on. (Rage X 48) I went 365x3 to pins set on 7, 405x2 pins set at 7, 455x1 to the pins, 455x1 1board, 465x1 1board (miss by an inch at the top). I felt good and today was a pr in this shirt at this weight (225), so I should be happy, but I am not! Never be satisfied!
Standing SP- I went 135x5, 175x5, 190x5, 200x4 These were ok, but my right shoulder didn't feel right.
Laterals- 3x10 went up to 35's
Floor bench- warm ups x5's and then try for a Max Effort 5 reps.
Standing Shoulder press- 1 warm up x5, then 3x5
Laterals- 3x10
Banded pyramid push ups- 3x10
Abs- Butte style sit ups- 2x15
Coach P- Shirt work: warm ups (raw) x5, then put shirt on. (Rage X 48) I went 365x3 to pins set on 7, 405x2 pins set at 7, 455x1 to the pins, 455x1 1board, 465x1 1board (miss by an inch at the top). I felt good and today was a pr in this shirt at this weight (225), so I should be happy, but I am not! Never be satisfied!
Standing SP- I went 135x5, 175x5, 190x5, 200x4 These were ok, but my right shoulder didn't feel right.
Laterals- 3x10 went up to 35's
Saturday, March 19, 2011
There can be only one! ED COAN!
http://www.powerliftingwatch.com/node/18392
The best who has ever lifted in powerlifting. Ed did a 545 bench in a t-shirt at 220, and that wasn't even his best lift of the day. His 901 is the greatest lift ever for someone weighing 220.
George
The best who has ever lifted in powerlifting. Ed did a 545 bench in a t-shirt at 220, and that wasn't even his best lift of the day. His 901 is the greatest lift ever for someone weighing 220.
George
Thursday
The guys-
Leg press- 2-3 warm ups x8 then 4x8
Belt Squats (Ironmind belt) 1-2 warm ups x10 then 3x10
Bicycle hams- 3x30 sec. Purple bands
Romianian deads- 60%x5, 3x6 at 80% 3x6, Use deadlift max for percentage.
Abs- 50 Bent knee sit ups-50 reps, 30 v-ups.
Coach's-
Squats- Max effort gear work- warm ups x 5, 3's, then briefs and squat suit on straps down. 455x2, 515x2, 565x1, 585x1, 625x1 Reverse bands, 640x2 reverse bands.
Rack pulls- pins set 1 inch below normal- 225x3, 315x3, 405x1, 495x1, 435x4.
Front squats- warm ups and then 255x4x3
Banded bicycle hams- 3x30 sec.
Abs- V-ups 50, Denise Austins- 25
Leg press- 2-3 warm ups x8 then 4x8
Belt Squats (Ironmind belt) 1-2 warm ups x10 then 3x10
Bicycle hams- 3x30 sec. Purple bands
Romianian deads- 60%x5, 3x6 at 80% 3x6, Use deadlift max for percentage.
Abs- 50 Bent knee sit ups-50 reps, 30 v-ups.
Coach's-
Squats- Max effort gear work- warm ups x 5, 3's, then briefs and squat suit on straps down. 455x2, 515x2, 565x1, 585x1, 625x1 Reverse bands, 640x2 reverse bands.
Rack pulls- pins set 1 inch below normal- 225x3, 315x3, 405x1, 495x1, 435x4.
Front squats- warm ups and then 255x4x3
Banded bicycle hams- 3x30 sec.
Abs- V-ups 50, Denise Austins- 25
Wednesday, March 16, 2011
Tuesday
Ez bar curls- warm ups x8, then 3x8
Db curls- 3x8
One arm bent rows- (HIT sets) 3 sets. Pick a weight that you can get 6-7 reps.
Banded lat pull ins- 3x10
Db high pulls- 3x10
Abs- Body curls 20, body ups 15 reps, Ab wheel 15 reps.
Db curls- 3x8
One arm bent rows- (HIT sets) 3 sets. Pick a weight that you can get 6-7 reps.
Banded lat pull ins- 3x10
Db high pulls- 3x10
Abs- Body curls 20, body ups 15 reps, Ab wheel 15 reps.
Tuesday, March 15, 2011
Monday
Bench- warm ups and then Eccentric less bench: 72.5%x6x3. Move the bar as fast as possible.
Db alternate Shoulder press: 1 warm up x5, 3x5
Tricep Hell- 1 set. (Dave Tate video Tricep hell found on youtube.)
Laterals- 3x10
Abs- Straight Leg Sit Up weight on the head: 3x20
My shirt training- warm ups and then shirt on (Rage X 48) 345x3, 405x2 pins at 7, 455x1 pins at 7, 455x1 2boards, 475x1 2boards. 495 reverse bands (purple choked) 2x2.
Db alternate sp- 1 warm up x5, 85's x2x4-5, 70's x8
Db alternate Shoulder press: 1 warm up x5, 3x5
Tricep Hell- 1 set. (Dave Tate video Tricep hell found on youtube.)
Laterals- 3x10
Abs- Straight Leg Sit Up weight on the head: 3x20
My shirt training- warm ups and then shirt on (Rage X 48) 345x3, 405x2 pins at 7, 455x1 pins at 7, 455x1 2boards, 475x1 2boards. 495 reverse bands (purple choked) 2x2.
Db alternate sp- 1 warm up x5, 85's x2x4-5, 70's x8
Friday, March 11, 2011
Thursday
Max Effort Squats and Dead day.
Squats- warm ups x5 and 3's then put on Inzer power pants and Inzer Hardcore Squat suit.
Straps down 405x3, 475x2, 525x1, 585x1, 605x1, 605x2
Stiff leg deads- 1 warm up x5 at 225, 315x5, 335x5, 355x5
Everone else-
HIT squats- warm ups x5 then 75%x HIT (5-7 reps) 4 second descent and explode out of the bottom.
Stiff leg deads- 1 warm upx5, then 2x5
Leg Press- 4x10
Banded leg curls- 3x15
Abs- Body ups- 35
Squats- warm ups x5 and 3's then put on Inzer power pants and Inzer Hardcore Squat suit.
Straps down 405x3, 475x2, 525x1, 585x1, 605x1, 605x2
Stiff leg deads- 1 warm up x5 at 225, 315x5, 335x5, 355x5
Everone else-
HIT squats- warm ups x5 then 75%x HIT (5-7 reps) 4 second descent and explode out of the bottom.
Stiff leg deads- 1 warm upx5, then 2x5
Leg Press- 4x10
Banded leg curls- 3x15
Abs- Body ups- 35
Wednesday, March 9, 2011
Max Effort exercises for squats and deads and ass. work
Squats- Max effort work
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.
Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10
Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.
Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.
Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10
Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.
Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.
Max Effort and Ass, exercises for current training
Bench Training-
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.
Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5
Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.
Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5
Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.
Poundstone playing with 200Lbs DB
http://www.youtube.com/watch?v=whzdZ3ZIxHQ&feature=related
Derrick recently hurt his back before the Arnold strongman contest. I hope Derrick will be back at it and will be ready for the WSM contest.
George
Derrick recently hurt his back before the Arnold strongman contest. I hope Derrick will be back at it and will be ready for the WSM contest.
George
Tuesday, March 8, 2011
Tuesday
Morning work out- I didn't have time to finish my work out last night so I finished up this morning. It's ok to do this and there is no fear of over training.
Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.
Laterals- 4x5 with 30's
Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.
Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.
Laterals- 4x5 with 30's
Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.
Monday
Max effort shirt work
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.
Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5
Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225
Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.
Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5
Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225
Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls
Tuesday, March 1, 2011
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