Tuesday

I did Bench today as I was too tired on Monday.
Here what I did: Bench warm ups x5, I usually do 5 sets x5. then I put on my Karin's Double Denim open back shirt, I love this shirt, 335x3 3 boards, 365x5 3 boards, 405 x3 3 boards, 425x1 2 boards, 455 reverse bands (purple bands) 1 board miss. I missed at the top.

Sitting behind the neck Shoulder Press- warm up 135x5, then 185x5, 175x5.

Feet on a bench banded push ups (elbows out) 3x12-15 I used a medium band for these. (green)

Band part aparts- Light band (purple) 3x15. Grab the band with both hands about shoulder width apart, keep your arms straight, and then pull the band apart until you arms are in a crucifx position. Do sets of 15. These work the rear delt and build shoulder stability.

Abs- 50 crunches, 50 Denise Austin Hip ups.

My shoulder is still jacked up, but I was please with tonight. I think I'll get some more ART care in the next two weeks and that should help. It will be nice when I'll have two arms again.

George    

Monday

Banded Bench: ( I like to use a light or medium band pulled around the back and held in your hands.) This adds about 50- 60 lbs. to the top of the moment. This teaches you to explode off the chest and to drive through to the top. The Tri's get blasted this way.
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.

Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.

Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.

Abs- 50 Crunches, 50 V-ups        

Brian Shaw the strongest man in the world

http://www.youtube.com/watch?v=WNe7DLNdWYw

http://www.youtube.com/watch?v=yXr4es-KAs0

Congrats Brian on de-throning the Big Z!

Enjoy everyone.

George

Sam Byrd breaks Jesse Kellum's squat record

http://www.powerliftingwatch.com/node/21469

This is some incredible squating. I hope Sam heals up well after his injury. Enjoy.

George

Thursday- the guys

This week has been great as a bunch of my former players from Reno high have shown up to train and its been great. I love having the guys back.

Pin Squats- several warm up sets x5, then one heavy warm up x3. Work set- 1 Top set of 90%x3+. Try to do as many as possible with your 90%. You need to get at least 3. Austin Witt beat me tonight. Austin got 5 reps at 365, and I got 4 reps at 410. I loved the competition.
Next lower the weight to 80% and do as many reps as you can. Austin got me again he did 10 reps at 315, and I did 8 reps at 365.

Rack Pulls- 1-2 warm ups x3. Your back is already warm so no need for a bunch of warm up sets here. Do 1 top set for 3 reps. This is a true Max effort x3 reps. The pins should be set shin high, which is about 2-3 inches off the floor. Austin and Joey did 405 x3. I did 495 x3. These are hard after all the squating.

Banded Leg curls- (use two green bands) 3x15
Abs- Crunches 50 reps, Incline Knees to chest 50 reps

I loved tonight. I loved the competition and I loved having the guys back. It was nice to have Joey back and seeing Jake and Matt was awesome. Thursday nights are what I live for. Lift heavy or go home!

George     

Tuesday

Hang cleans- 1 warm up x5 then do 3x5 try to add weight on each set. I am doing these first to help balance my shoulders out. Use good technique on these.
Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Db Rows- 3x10
Banded Close Grip Lat Pull Downs- 3x15
Abs- Body curls- 30 reps, Incline Hip ups- 20

I had a blast tonight, as I had a whole group of my Reno High guys with me. It was big fun.

Monday

Bench Press- Warm ups x 5's do as many as you need to get warm. I usually do 85%x3-5 reps as my final warm up. Then do 90%x3+ try to get 4-5 reps. Push your self here and get what you can.
Incline Bench- 1 warm up x 6 then 2x6 the last set should be the heaviest 6 reps you can get.
Tricep Hell- Use 70-75% x5's Do four boards x5, rack the weight, three boards x 5, rack the weight, two boards x5, rack the weight, one board x 5, rack the weight, then start over and repeat, you should start to fail on these just do what you can try to keep your elbows in and use a close grip. The only rest you get is when the boards are changed. Enjoy! Just do one set.
Laterals- 3x10
Abs- 65 V-ups