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