Hi to all,
Well the last five years has been a crazy time in my life, with lots of ups and downs. But, I am still standing. After all of the bullshit I am still here. Life is just that way. Life is filled with lots of disappointment and loss, but it also has its times of great joy and happiness. Life is a wave we all have to ride, so grab your board and let's go. Enjoy the great times and over come the bad times, and with every new wave enjoy the adventure.
Coach
Tuesday, July 31, 2018
Tuesday, March 27, 2018
It's been a long time.
I am back!
Lots of stuff going on in my life. Life is crazy sometimes. Ok, I'll be posting my workouts and some thoughts I have on strength training. I am a certified Westside Barbell coach and I very much follow the Westside way, but I also train alot of police man and military guys, as well as runners and tri athletes. I also train football players at Reno High school, which is one the largest high school in the Reno area. So, I have developed lots of different styles of training for each of the athletes I train, but I always fall back on my Westside foundation.
Monday's training:
Lat rolling with a foam roller.
Barbell Sitting behind the neck shoulder Press- Pins set at ear height.
1 warm up with the bar x10 reps. 6 sets x 3 reps starting at 95 lbs. I went up to 165 x 3 reps.
I tried 185 and got 1 reps. All reps are stop and go at the bottom. No bouncing on the pins.
Sitting db shoulder Press- Most reps in 2 mins. I got 65 reps with 30 lbs db's.
Phipps laterals- hold the db's like your doing hammer curls at the mid way point, and then raise the elbows until your elbow and the db's are parallel with the floor. 4 x 10
Cable chest pulls- 4x12
Abs- Rocky sit ups- 40 reps, Hip Ups- 35
Coach
Lots of stuff going on in my life. Life is crazy sometimes. Ok, I'll be posting my workouts and some thoughts I have on strength training. I am a certified Westside Barbell coach and I very much follow the Westside way, but I also train alot of police man and military guys, as well as runners and tri athletes. I also train football players at Reno High school, which is one the largest high school in the Reno area. So, I have developed lots of different styles of training for each of the athletes I train, but I always fall back on my Westside foundation.
Monday's training:
Lat rolling with a foam roller.
Barbell Sitting behind the neck shoulder Press- Pins set at ear height.
1 warm up with the bar x10 reps. 6 sets x 3 reps starting at 95 lbs. I went up to 165 x 3 reps.
I tried 185 and got 1 reps. All reps are stop and go at the bottom. No bouncing on the pins.
Sitting db shoulder Press- Most reps in 2 mins. I got 65 reps with 30 lbs db's.
Phipps laterals- hold the db's like your doing hammer curls at the mid way point, and then raise the elbows until your elbow and the db's are parallel with the floor. 4 x 10
Cable chest pulls- 4x12
Abs- Rocky sit ups- 40 reps, Hip Ups- 35
Coach
Tuesday, October 10, 2017
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
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
Thursday, October 5, 2017
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
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
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
Friday, June 9, 2017
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
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
Wednesday, June 7, 2017
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
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
Tuesday, June 6, 2017
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
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
Monday, June 5, 2017
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
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
Thursday, June 1, 2017
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
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
Thursday, May 18, 2017
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
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
Tuesday, May 16, 2017
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
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
Saturday, May 13, 2017
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
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.
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.
Friday, May 12, 2017
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
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
Wednesday, May 10, 2017
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
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
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
Saturday, May 6, 2017
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
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
Friday, May 5, 2017
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
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
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
Subscribe to:
Posts (Atom)