Deadlift work from last Thursday

Conventional Deadlifts- Do 5 reps in all sets. Work up to a Max Effort 5 reps.
I topped out at 455 x 3 reps.

Reverse Hypers- 4x12  I worked up to 250 on these.

Side bends- 3x10  I did 75's here

No abs today

Have fun with this workout. I love heavy dead work.

Coach 
 

Tuesday

Tuesday

Leg day!

Box Squats- 6 sets of 5 reps. My last set was with 385 x4
Step ups with Db's- I used 20, 25, 30 all x 10 reps on each leg.
Bicycle Hams with orange bands for 30 seconds- I did 3 sets.
V- Ups- 50 reps, Hip Ups- 35

Have fun,
Coach

I am back

Hi Everyone,

I am back! It's been crazy the last few months, but I am back.
I 'll be posting my latest workouts and some of my thoughts on powerlifting and strongman.

This weeks workouts

Monday- 
Incline Bench- 10, 8, 8, 6, 4 I finished with 205
Incline Flyes- 3x10 I finished with 60's
Pull Ups- 4x10
Db Rows- 4x10 My last set was with- 105's
Abs- Weighted Bent Knee Sit Ups- I used 30 lbs on my head for these.

Have fun,
Coach

Coach's Training Thursday 6/8/17

Ok Everyone,

Let's do a Power Circuit for your Back and Chest.

Supported Machine Rows- 12 reps. (220 lbs.)
Db Rows- 10 (125 lbs.)
Push Ups- 25 I did 45 reps on the last set.
Incline Db Flyes- 10 (50 Lbs)
Ab Wheel- 15 reps

Do 3-4 sets as heavy as you can.

Coach

Coach's Training Tuesday June 6, 2017

Hi Everyone,

Legs and Deads tonight.

Prowler Ryan Pushes- These are backward pushes down 30 yards and back. I had 180 lbs. on a 75 lbs sled.  We did 3 sets.

Sumo Rack deads- I used blocks so that the plates were 2 inches off the floor. We did 6 sets of 5 reps.
I finshed with 455 x 4 reps.

No abs!

Coach

Coach's Training Monday 6/5/2017

Shoulder work-

Push Presses- 6x3 I worked up to 190 x3

Db Alternate Shoulder Press- 5x5  I worked up to 75's

Banded Laterals- 5x15

Abs- V-Ups- 30, Toe Touches- 30, Body Curls- 20

Enjoy,
Coach

Coach Training Thursday

Ok,

Lets do a power circuit-

Prowler Push sleds-  Push down and back 30 yards. I started at 180 lbs plus the sled and worked up to 280 lbs.

Vertical Leg Press- 6x10 worked up to 525 lbs.

Power Lift Good Mornings- These are done in a power rack. The pins are set so that your shoulders are at the same height as when you deadlift.  Start from your normal squat stance and slightly bend your knees and then push your butt back as far as possible until you touch the pins and then lift the weight back up with just your back. Don't use your legs.  6x5  I finished with 405.

Banded Leg Curls- Grey bands- 3x25

Abs- Bent Knee Sit ups- 30, Toe Touches- 30, Denise Austin's- 30

Coach

Coach's Training Tuesday

Hi Everyone,

Let's get back to work!

Sitting Db Shoulder Press- 6 sets or 5 reps. I finished with 75's on these.  Make sure that you lock out each rep.

Standing Strict Shoulder Press- 5x8. I finished with 145 on these, again make sure to lock out every rep.

Banded Side Laterals- I use the monster mini band for these- 3x15

Abs- Ab Wheel- 20 reps, 30 toe touches. 30 Hip Ups (Denise Austin style)

Have Fun,
Coach

Coach's Training Tuesday 5/17

Ok guys,

Here we go!

Squats- 6 sets of 5 reps. I worked up to 435x5

Power Cleans- 5x3  I went up to 185. I was so rusty. It had been 20 years since I did Power Cleans. I coach this lifter every week, but I haven't done them in a long time.

No abs-

Have fun everyone

Coach

Coach's Training Monday 5/15

Hi Everyone,

Ok, here is my Monday night training.

Sitting behind the neck Shoulder Press- 6 sets x 5 reps. I worked up to 165 x5. My right shoulder was bothering me, so that pissed me off.  So, I sucked it up and pushed through.

Push Jerks- 6x3  I worked up to 185 x 3. Shoulder still bothered me, but you just got to push through sometimes.

Banded Side laterals- 3x15

Abs- Bent Knee Sit Ups- 50, Denise Austin Hip Ups- 50

Coach  

Gary Taylor 1993 World's Strongest Man

My strongman training is based off of Gary's 1994 training. Gary is a bad ass. He is one of only a few men to ever beat Magnus Ver Magnusson who won 4 WSM titles. Gary did a record 462 lbs Push Press in the 1995 WSM contest. He also won a silver medal in the Snatch at the 1984 Olympic's.

Here is a video of Gary's WSM win in 1993: https://www.youtube.com/watch?v=qI_U_AIULH0

Enjoy!

Coach

Coach's Training Friday

Hi Everyone,

Here is my Friday night's training.

Perfect Push Ups with my feet on a bench. I did 6 sets x 25 reps

Incline Flyes- 6x10  I finished with 50's  (Remember I have a partially torn right Pec.)

Cable Tri Push downs- 6x15

Banded Overhead Tri Extension- 5x15

Abs- Bent Knee Sit Ups- 40, Toe Touches- 25, Hip Ups- 25.

Coach's Training Thursday

More Strongman training:

Db High Pulls- 6x6  I worked up to 75's on these.

Db Rows- 6x10  I worked up to 107's for these. Don't use straps. Build your grip strength.

Alternate Db Curls- 5x8.  My last 3 sets were- 50's 2x8, and 40'sx10

Arnold Knees to Chest- 100 reps

Have fun!
Coach

Coach's training Tuesday

let's go!

Box Squats- 6 sets of 5 reps. I worked up to 365 x5.

Stiff Leg Deads- (Conventional)  5x5  I worked up to 365 x5.

Bicycle Hams- Orange Bands- 3x 30 seconds

No Abs


Coach

Coach's Training Monday

Ok, here is my Monday's training day.

Db Sitting Shoulder Press- (No back rest)  6x6  I worked up to 65's x6. Make sure to lock out each rep.

Standing Barbell Shoulder Press (strict reps- no legs) 5x5  I worked up to 155 x 5.

Banded side laterals- 3x15

V-Ups- 50 reps,  50 Denise Austin Hip Ups.

Good stuff tonight.
Coach

Coach's Friday workout

This is my chest day:

Incline Bench- 6x8  I worked up to 195 on these.

Incline Flyes- 4x10 I worked up to 45's

Tri Cable Push Downs with a rope.  I did 5 sets of 12

Abs- 75 Franco sit ups

Enjoy!

Coach

Coach's training Thursday

Ok,

Lots of work today.

Barbell Bent Rows- 5x5 I hadn't done these in years. I went up to 225 x 5. Back in the day I did 315x5.

Barbell high pulls from the pins in the power rack.   Pins are set just above knee height.  5x5

Sitting Db Curls- 5x8

V-ups- 100

This was a good workout! Make sure to get the most out of every set.

Coach

Coach's training Tuesday

Leg press on a vertical leg press machine. If you don't have one do single leg presses on a standard leg press machine.  I do 6x10 add weight each set the last set should be a ball buster.

Side Step Ups- Use a box or bench that when you step up your thigh is parallel with the floor. I did 3x10 with 40 lbs db's. Step up on the box side ways and then step over and then back up. That is one rep.

Conventional Rack Pulls- (the bar is 2-3 inches below your knees) 6-7x3 the last set should be all you can do.

Done. No Abs!

Coach

Coach's Training

This Training is based off of Gary Taylor, the great strongman from Wales, and Westside Barbell.

Monday- Standing Single Arm Shoulder Press, strongman style. I did 40 lbs.x5, 50 lbs. x5, 60 lbs.x5, 70 lbs. x5, 80 lbs x5, 85 lbs x 3 reps.

Push Jerk- push press into a shallow front squat catch. (Pyrros Dimas the greatest Olympic lifter ever cleaning and push jerking a huge weight.  https://www.youtube.com/watch?v=nOWcrqOSevs)
 I did 5 sets of 3 reps working up to 145 x3.

Plate Raises above your eyes- 3x12

Banded side laterals- 3x12 (Monster mini band)

Abs- V-Ups- 75, Hip Ups- 30

Lots of work,
Have fun
Coach

This is for coach A

Power walks- try using 3 plates to start. Walk down 20 yards and then back. Do 3 sets.

Side Shuffles- Use the same weight as Power walks. Do 3 sets.

Leg Extensions- 3x15

Reverse Hypers- 3x20

Calf Raises with a db- 3x20

Abs- Ab wheel-20, Hip Ups- 35

Have fun ,
Coach

Back in the Saddle

Hi Everyone,

Well I have been sick for the last three weeks, but now I am back in the saddle again.

Starting my new Strongman training.

Behind the neck shoulder press- 5x5. I did 95x5, 115x5, 135x5, 155x5, 165x5. Wow! this felt heavy. Oh well soon I'll have my mojo back.

Squat Jerks- 4x5  I did 135 on all sets. I am very rusty.

Strict Db Shoulder Press- first set 55's x8 reps, then 2 sets x8 @ 60's.

Banded Side Laterals- 3x15

Abs- Franco sit ups- 50 reps

It felt good to be back in the gym. It always amazes me how much I lose when I get sick. Oh well, I am back now. I wish all of you the best,

Coach  

Back and legs

Ok, lets move some big weights.

Power Lift Good Mornings- start with sets of 5 reps, and then do 1 heavy set x 3 reps. Next do a Max Effort single.

Db Single Leg Stiff leg deads- 3x10

Prowler Sled pushes- 4-45 lbs plates and push 25 yards both ways. Do 3 sets. If you don't have a sled Do Long Jumps- 25 yards down and back. Do 3 sets.  

Banded Pull Throughs- Use grey or black bands- 3x15

No Abs!

Coach

Big Arm night

Ok Everyone, let's build some arms.

Ez Bar Curls- 4x10
Tri Cable Push Downs- 4x15
Sitting Db Curls- 3x10
Db Skull Crushers on the floor- 3x15

Abs- Ab Wheel- 20-25 reps, Bent Knee Sit Ups- 50 reps

Have fun!
Coach  

Bench night

Ok, guys here we go, let's move some weight.

Floor Bench- warm ups x 5 reps. Do 2-4 warm sets x 5 work up to something heavy. Then do 1 set x 3 reps. Next we are going for a new Max Effort single. Go until you fail. Don't lift your ass off the floor, and both elbows must touch the floor at the same time.

Dips- 4x10 add weight if you can with a dip belt and a db.
Plate Raises- 3x10 Plate must be raised with arms straight and above your eyes. Do 3x12

SUPERSET:
Barbell Skull Crushers- lower the bar to your forehead- 4x15
Bench Dips between two benches- Lower youself to parallel. Do 4x20

Abs- V-ups 75 reps

Coach

Monday Squat day

Lots of work tonight, so I hope you're all ready. Let go!

Box Squats- warm ups x 5 reps until heavy and then do 1 set x 3 reps, and then start singles until you do a Max Effort single. This is your best for this night.

Static Lunges- 3x10 + db's

Laying Leg Curls- 4x20

Calf Raises- 4x20

No Abs!

Coach

Assistance Work

Hi Everyone,

Ok lets work on weaknesses.

Windmills- Use a dumbell and perform a Kettle bell windmill. Check youtube for how to do this great exercise- 3x12

Db Pull Overs from the floor- Use a pair of dumbells start with your arms in a straight up position and then take a deep breath and hold it. Now lower the bells to the floor with your arms straight. Hold your breath all the way. After touching the floor raise the weights back to the top, and then exhale. Do 3x15

Arrow Pulls- 3x15

Reverse Curls- 3x10

Jump Rope- Do 3 sets of 2 mins straight with a 1 minute rest between sets.

Abs- Bent Knee sit ups- 100 reps

Have fun,
Coach

Upper Back and Biceps

Hi Everyone,

Ok lets do some upper back work.

Db High Pulls- 4x8
Bent Over Side Laterals- 3x10
Db Shrugs- 3x15
Sitting Db Curls- 4x10
Arnold Curls (concentration curls) 3x10
Abs- Sellers (side ways v-ups) 20 reps each side, Franco Sit Ups (feet supported on a bench) 50 reps

Have Fun
Coach

Tuesday Bench day

Hi Everyone,

Ok, lets bench!

Bench Press- warm up sets- start light and do 5 reps, then do another set heavier with 5 reps, and keep adding weight until it feels heavy, now do 1 set of 3 reps. Time for heavy singles. Work up to a Max Effort single. This is the best you can do on this day. If you don't have spotters use safety pins set at chest height.

Dips- 4x10  Make sure your arms are parallel with the floor.

Incline Flyes- 3x10

Close Grip Tri Push Ups- 3x15. If you need more work add a band or add reps.

French Press- single db- Do 3x12

Abs- Rocky Sit ups- 75

Have fun!
Coach

Monday's workout

This is for all of you, but especially Dan and Pat.

Max Effort Squats- warm ups- start with 5's and add weight to each set, then do one heavy set of 3 reps. and then start with singles until you reach your max for that day.

Heavy Conventional Stiff Leg Deads- do a couple of sets at 5 reps, then one set of 3 and then singles. Work up to something heavy, just not an all out max.

Side Bends- 3x15

Lopes Hams or Reverse Hypers- 4x15

No Abs!

Coach's training Thursday

Tonight is a shoulder chest night for me. I hope you enjoy this workout.

Lat Rolling- 2x5
Bent Over side laterals- 2x12

Behind the neck shoulder press- (Bar set at ear height) warm ups- 95lbs. x5, 115x5, 135x5, 155x3, 175x1, 195x1, 200x1 missed at lockout. Not happy with this! Drop weight down and did 155x6.

Banded side Laterals- I used a monster mini on these. Attach the band at the base of a power rack and then around your bend arm. Band around your forearm and then lift your arm to parallel. I do 3 sets of 15.

Franco Sit Ups- 100 reps

Have fun
Coach

Coach's training for this Monday and Tuesday

Hi Everyone,

I hope all is well with all of you, Here is how my training is going as I train for the WABDL meet in Monterey Ca.

Monday-
Sumo Rack Pulls- these were done with the bar at 4 inch off the floor. 135x5, 225x5, 315x5, 405x3, 455x1, 495x1, 545 missed at the top.

Tuesday-
Back Extensions- 4x12 I went 75x12, 110x12, 120x2x12
Db Stiff Leg Deads- 50 lbs x10, 55 lbs, 2x10
Leg Press (single leg) 215x10, 245x2x10
No Abs

Have fun everyone!
Coach

Coach's training Monday and Tuesday

Hi everyone,

Ok here is what I did this week.

Monday:
Heavy rack pulls- pins set 4 inches below the knees- I used two 2 inch boxes. Warm Ups- 135x5, 225x5, 315x5, 365x3, 405x1, 455x1, 495x1, 545x1 missed, 545 x1 missed. I was pissed about this, but oh well.

No Abs

Tuesday:
Heavy Back Extensions on a 45 degree machine - 75lbs x12, 110 lbs x12, 120x2x10
Banded Pull throughs- Westside Style- Black band- 3x12
Banded Leg Curls sitting- Westside style- 3x15
Abs- Toe Touches- 100 reps

Coach

Coach's training Monday and Tuesday

Hi Everyone,

Ok,  Here is what I did this Monday:

Box Squats- warm ups- 135x5, 225x5, 275x5, 315x5, 365x3, 405x3 455 shut it down as my left hammy tighten up. I was not happy.

I spent the rest of the night training Katie for the WABDL Chico meet next week.

No Abs


Tuesday:

Upper body strength circuit: Each exercise is done one after another until every exercise is done. I add weight and repeat every exercise for the second set. Add weight again and do it again. I did four set tonight.

Bent Over Side laterals- 10 reps
Rack Push ups- I have special handles on my power rack to do push ups. 25 reps
Pulls Ups- 10 reps
Db High Pulls- 10 reps
Alternate Db Shoulder Press- 10 reps
Cable Tri Push Downs- 15 reps

My final set I did these weights.
Bent over side laterals- 40's
Db High Pulls- 70's
Alternate Db Shoulder Press- 60's
Cable Tri Push Downs- 100 lbs.

Have fun,
Coach

Coach's training for Monday Feb 27, 2017

Hi everyone,

Ok, here is my training for tonight. I did Max Effort Sumo Stiffs

135x5, 225x5, 275x5, 315x3, 365x1, 405x1, 455x1 this one was hard- called it here. Remember to keep your legs straight and back flat (pull your shoulder blades together before pulling the bar.) No belts are allowed.

Belts Squats off of boxes- I did 3 sets of 20 reps. I used 225 for each of the sets. Keep your chest up and keep your butt back on these. Your leg position should be the same as your sumo deadlift stance.

No Abs tonight.

It went well tonight. My best sumo stiff is 475, so 455 tonight was not bad.  

Upper Back and Bi's

Ok, here we go!

Pull Ups- 4x10
Db Rows- 3x12
Db Shrugs- 3x15
Alternate Db Curls- 4x10
Ez Bar Curls- 3x10
Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 40 reps

Have Fun!
Coach

New Workout

Hi everyone,

Ok lets do some Chest Shoulders and Upper Back

Db Bench Press- 3x12
Wide Grip Pull Ups- 3x10
Db Flat Flyes- 3x10
Db Rows- 3x10
Db Alternate Shoulder Press- 3x10
Db Shrugs- 3x15
Abs- Bent Knee Sit ups- 75 reps

Have fun!

Bench Day

For Brad and everyone else:

Bench Press- warm up ding 2-3 sets of 6 reps, then do 4 set of 5 reps adding weight to each set until you can't do 5 reps.

Dips- 3x10

Alternate Db Front Raises- 3x12

Close Grip Push Ups- 4x10-15

Tri Cable Extensions- 4x15

Abs- V-Ups- 75 reps

Have fun,
Coach

Squat day

Ok, Brad and everyone else.

Wide Stance Squats- 4-6 inches wider then your shoulders. Sit back and push your knees out. Push off your heels.

Squats- 5x8 start light and add weight. the last set should be heavy.

Leg Extensions- 4x15

Leg Curls- 4x15

Db Squat Jumps- use 10 lbs db's- Do 3x10  Jump as high as possible.

Abs- Bent Knee Sit Ups- 75 reps

Leg Day

Ok, everyone,

Lets do legs!

Wide Stance Squats- feet should be at least 4 inches wider than shoulder width. Push your butt back as you sit down push off your heals and push your knees out!  Do 4x10

Leg Press- 4x15

Laying Leg Curls- 4x15

Calf Raises- 4x20

Abs- Toe Touches- 30 reps, Bent Knee sit ups- 30-40 reps

Coach