Hi Everyone,
Upper Back and Biceps- Db Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Rows- 3x10
V-handle Lat Pull ins- 3x10
Cable Arrow Pulls- 3x10
Abs- Crunches- 50, V-ups- 40
I found a Golds Gym here in Vancouver, and it was great. Old School style with db's and straight bars, and just enough machines to make it worth while. I loved it. The best part was the cute little Asian gal at the counter give me a free VIP pass for three days. Oh yea! The city is beautiful and the people are nice. I also did 25 mins. of cardio, which I hate, but I have to cut weight for the up coming comp in Vegas. I hope everyone is doing good. Sleep well, eat well, and be thankful everyday.
George
Monday, April 23, 2012
Hi Everyone
I am in Vancouver BC with my wife. I ll try to train while I am here, so I hope to find a Gold's Gym so I can train. I am two weeks out from Vegas, so I need to train bad. I hope everyone is doing well out there. I don't know if there are any ladies still following the forum but I 'll post a ladies workout soon. Eat well, sleep well, and thank God for His blessings. Rejoice in being strong.
George
George
Thursday the guys
Squats- Pre comp. workout.
Warm ups x 5 reps. Last warm up 90% (raw max) x3 then suits on. Raw Guys do an opener for a single at 92% and then do 85%x5+.
Gear Guys- suits on Do several sets of 3's until ready for singles. Do and opener 90% x2, make sure that your at at depth. After opener do 1 set at 95-98% x1.
Dealifts- warm ups x5 then do 3's once you are above 85%. Do 1 opener at 90-92% x1. Then do 85%x5.
Abs- Incline hip ups 20 reps, Crunches 25 reps, Toe touches- 25 reps.
Warm ups x 5 reps. Last warm up 90% (raw max) x3 then suits on. Raw Guys do an opener for a single at 92% and then do 85%x5+.
Gear Guys- suits on Do several sets of 3's until ready for singles. Do and opener 90% x2, make sure that your at at depth. After opener do 1 set at 95-98% x1.
Dealifts- warm ups x5 then do 3's once you are above 85%. Do 1 opener at 90-92% x1. Then do 85%x5.
Abs- Incline hip ups 20 reps, Crunches 25 reps, Toe touches- 25 reps.
Tuesday, April 17, 2012
The Guys- Tuesday
Ez Bar Curls- 4x8
Supported Db Rows- 3x10
Banded Lat pull pull ins- 3x12
Db High Pulls- 3x8
Abs- Ab wheel- 15 reps, Incline Denise Austin hip ups- 20 reps, Crunches- 40 reps
Dan- Squats- warm ups (raw) x 5 reps. Work up to an opener. Appox. 90-92% of max. Do opener x1 rep, then do 85%x5+.
Deadlifts- warm ups (raw) x5 reps. Work up to an opener, then do 1 rep. Followed by 85%x5+
Abs- same as above.
Coach Phipps- I did upper back work on Monday, so I Benched tonight.
Warm ups x5 up to 295x5. Then shirt on. (Rage X single ply 46) 345x3 3 boards, 365x3 3boards, 405 x3 three boards, 425x1 2 boards, 425x1 1 board, 440 x1 1 board.
Tricep Cable push downs- 5x15 Until Tris explode.
Abs- same as above.
Tonight was a great night. Dan had a great night and is lifting the best I've seen him. Joey and the boys are doing great. I had a good night. My bicep tendons are strained and hurting me, but this is powerlifting and you have to suck it up. I was happy with 440 tonight. If I can do 440 in Vegas I will be happy.
Coach Phipps
Supported Db Rows- 3x10
Banded Lat pull pull ins- 3x12
Db High Pulls- 3x8
Abs- Ab wheel- 15 reps, Incline Denise Austin hip ups- 20 reps, Crunches- 40 reps
Dan- Squats- warm ups (raw) x 5 reps. Work up to an opener. Appox. 90-92% of max. Do opener x1 rep, then do 85%x5+.
Deadlifts- warm ups (raw) x5 reps. Work up to an opener, then do 1 rep. Followed by 85%x5+
Abs- same as above.
Coach Phipps- I did upper back work on Monday, so I Benched tonight.
Warm ups x5 up to 295x5. Then shirt on. (Rage X single ply 46) 345x3 3 boards, 365x3 3boards, 405 x3 three boards, 425x1 2 boards, 425x1 1 board, 440 x1 1 board.
Tricep Cable push downs- 5x15 Until Tris explode.
Abs- same as above.
Tonight was a great night. Dan had a great night and is lifting the best I've seen him. Joey and the boys are doing great. I had a good night. My bicep tendons are strained and hurting me, but this is powerlifting and you have to suck it up. I was happy with 440 tonight. If I can do 440 in Vegas I will be happy.
Coach Phipps
The guys- Monday
Bench Press- (warm ups) several sets by 5 reps, then 90%x3+(try for as many reps as you can)
Joey and Kyle- warm ups x5 up to 90%x3, then shirts on. Try for 90% (shirted max) x3 and then do singles until failure. Kyle made 365, and Joey did 385. Joey missed 405 twice, but was very close.
Standing DB Shoulder Press- 1 warm up x5, then 2x5 as heavy as you can.
DB Flyes- 3x12
Superset- Aichs Tri's- 3x10, and Overhead banded Extensions- 3x15
Abs- 50 Body curls
Tonight was a good night everyone worked hard and the gym flowed well. 3 weeks until the 3 lift meet in Vegas.
Joey and Kyle- warm ups x5 up to 90%x3, then shirts on. Try for 90% (shirted max) x3 and then do singles until failure. Kyle made 365, and Joey did 385. Joey missed 405 twice, but was very close.
Standing DB Shoulder Press- 1 warm up x5, then 2x5 as heavy as you can.
DB Flyes- 3x12
Superset- Aichs Tri's- 3x10, and Overhead banded Extensions- 3x15
Abs- 50 Body curls
Tonight was a good night everyone worked hard and the gym flowed well. 3 weeks until the 3 lift meet in Vegas.
Wednesday, April 11, 2012
Tuesday- The Guys and Coach
Barbell Curls- 4x8
Hang Cleans- warm up and add weight until you can't do 5 reps. You want to do 2 heavy sets.
Banded Lat Pull downs- 3x15
Plate Shrugs (100 lbs. plates) 3x15
Arrow Pulls- 3x15 (purple or Green bands)
Abs- Body Curls- 25 reps, Incline Hip Ups- 25 reps, Knees to Chest- 25 reps.
Coach- (Shirt work)
Warm ups- 6 sets x5 reps, Shirt on (Karins Double denim) This shirt is old and I use this just to train in.
335x3 3 boards, 365x3 3 boards, 385x3 1 board, 395x3 1 board, 405x2 1 board.
Heavy Tri Push downs 4x15
Over Head Banded Tri Extensions- 4x10
Abs- same as above.
Tonight was a good night, everyone worked hard and I was happy with how things went. My shoulder is not healed, but getting better. But, now my bicep tendons are strained and bothering me, but what can you do? You have to keep working through the pain and discomfort, this is powerlifting, not ball room dancing.
Hang Cleans- warm up and add weight until you can't do 5 reps. You want to do 2 heavy sets.
Banded Lat Pull downs- 3x15
Plate Shrugs (100 lbs. plates) 3x15
Arrow Pulls- 3x15 (purple or Green bands)
Abs- Body Curls- 25 reps, Incline Hip Ups- 25 reps, Knees to Chest- 25 reps.
Coach- (Shirt work)
Warm ups- 6 sets x5 reps, Shirt on (Karins Double denim) This shirt is old and I use this just to train in.
335x3 3 boards, 365x3 3 boards, 385x3 1 board, 395x3 1 board, 405x2 1 board.
Heavy Tri Push downs 4x15
Over Head Banded Tri Extensions- 4x10
Abs- same as above.
Tonight was a good night, everyone worked hard and I was happy with how things went. My shoulder is not healed, but getting better. But, now my bicep tendons are strained and bothering me, but what can you do? You have to keep working through the pain and discomfort, this is powerlifting, not ball room dancing.
Monday- The guys
Reverse Band Bench- Warm ups (raw) do several sets of 5 reps, then do 1 set at 90%x3, then set up reverse bands. Use purple or green bands tied from the top of the rack. Start at 100% of your raw max and do 3 rep, keep adding weight until you fail at 3 reps. After you fail drop 20 lbs. and work to failure.
Wide Grip Perfect Push ups with Bands- 3x12-15 Use purple, green or blue bands.
Single Arm Db Shoulder Press- 1 warm up x5 reps, then 2x5 (heavy)
50 rep Tri Push downs- Try to do these in 3 sets.
Abs- V-ups 65 reps
Wide Grip Perfect Push ups with Bands- 3x12-15 Use purple, green or blue bands.
Single Arm Db Shoulder Press- 1 warm up x5 reps, then 2x5 (heavy)
50 rep Tri Push downs- Try to do these in 3 sets.
Abs- V-ups 65 reps
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