Body weight push ups- (off the knees) Try to do 8-10 reps for 3 sets. Try to keep your back flat, and butt down.
Db Shoulder Press (sitting) 3x8
Laterals- 3x10 Make sure not to pass parallel with your arms
Tricep Push Downs- 3x15
Abs- Denise Austin hip ups- 3x20
Cardio- Try spinning for 30 mins or take a walk for 20-30 mins. Make sure to use good shoes to protect your ankles and knees. Also if you have bad knees use knee braces.
Have fun George
Tuesday, May 15, 2012
Monday- the guys
We will be doing mostly strongman style training for the next four weeks. Its a nice change of pace from powerlifting. We will be doing a lot of 8's and 10's during this time. The results will be good solid tissue building and a fresh mind set to start powerlifting again.
Bench- 2-3 warm ups x 8 reps, then 3x8. Try to use as much weight as you can, this is not bodybuilding. LOL!
Sitting Behind the Neck Shoulder Press- 1 warm up x8 then 3x8. Again use some weight on these.
Feet on a Bench Wide Grip Banded Push ups- (green band) 3x12 reps.
Dips- 3x10-12 reps. Add weight with a dip belt or chain if needed.
Abs- 50 Body Curls
Bench- 2-3 warm ups x 8 reps, then 3x8. Try to use as much weight as you can, this is not bodybuilding. LOL!
Sitting Behind the Neck Shoulder Press- 1 warm up x8 then 3x8. Again use some weight on these.
Feet on a Bench Wide Grip Banded Push ups- (green band) 3x12 reps.
Dips- 3x10-12 reps. Add weight with a dip belt or chain if needed.
Abs- 50 Body Curls
Recovery work
You should always do recovery work after a meet. It's the only way to help your body heal from all of the trama you have put it through.
Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls
Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps
Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25
Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls
Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps
Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25
Back in the saddle
Hi everyone,
Well last week was mostly recovery work and nothing special. I will out line for you what we did later. The Vegas meet was alot of fun, it was an adventure for sure. First it is 400 miles from Reno to Vegas, and one of our football coaches didn't believe that I could drive the 400 miles in six hours. He even stated that he would buy me sushi if I could pull it off. Will he lost I did the 400 miles in 5 hours and 59 mins. LOL! Most of the trip we had the heater on and I was wearing winter gear to go deer hunting. I was 4 lbs. over when we left. I lost 15 lbs in three day, not a good thing. Everyone had to indure 6 hours with the heater on and me smelling up the truck. I weighted in at exactly 198.2. Totally naked. OH yea! We went to the MGM Grand and pigged out which was not a good idea. We all eat too much and I didn't sleep well all night.
The meet was held in a large gym, which was pretty nice. The equipment was good and the judging was spot on. In fact it was the best judged meet I have ever attended. All of us struggled in the squat. The weight loss and the trip took its toll on all of us. Two of my lifters bombed in the Squat, but were allowed to continue in the push pull part of the meet. Dan did well in all three lifts and had a nice day. Joey and I had struggled but squated ok. Joey got 534, and I got 523. I bombed in the bench. I was spent from the weight loss and squats killed me. It was only the second time in my career that I have bombed out of a meet. Joey went on to have a good day. All in all it was a good time. Powerlifting is not about competing against others, powerlifting is all about competing against your self. If you are like me you will enjoy the quest to always try to be better than before. I hope to be able to post some pictures and video of me and Joey squating. I hope all of you are doing well.
George
Well last week was mostly recovery work and nothing special. I will out line for you what we did later. The Vegas meet was alot of fun, it was an adventure for sure. First it is 400 miles from Reno to Vegas, and one of our football coaches didn't believe that I could drive the 400 miles in six hours. He even stated that he would buy me sushi if I could pull it off. Will he lost I did the 400 miles in 5 hours and 59 mins. LOL! Most of the trip we had the heater on and I was wearing winter gear to go deer hunting. I was 4 lbs. over when we left. I lost 15 lbs in three day, not a good thing. Everyone had to indure 6 hours with the heater on and me smelling up the truck. I weighted in at exactly 198.2. Totally naked. OH yea! We went to the MGM Grand and pigged out which was not a good idea. We all eat too much and I didn't sleep well all night.
The meet was held in a large gym, which was pretty nice. The equipment was good and the judging was spot on. In fact it was the best judged meet I have ever attended. All of us struggled in the squat. The weight loss and the trip took its toll on all of us. Two of my lifters bombed in the Squat, but were allowed to continue in the push pull part of the meet. Dan did well in all three lifts and had a nice day. Joey and I had struggled but squated ok. Joey got 534, and I got 523. I bombed in the bench. I was spent from the weight loss and squats killed me. It was only the second time in my career that I have bombed out of a meet. Joey went on to have a good day. All in all it was a good time. Powerlifting is not about competing against others, powerlifting is all about competing against your self. If you are like me you will enjoy the quest to always try to be better than before. I hope to be able to post some pictures and video of me and Joey squating. I hope all of you are doing well.
George
Wednesday, May 2, 2012
Las Vegas Meet
I am hoping to be able to post videos and pictures from our USPA meet this coming weekend. Joey and Austin are pretty good at posting videos to Youtube, so I am hoping they'll have some good pictures and video to share with everyone. I hope all of you are doing well and getting stronger.
George
George
One for the ladies
Ball Squats- warm up with just your body weight and do 10 reps, then add 10 or 15 lbs. Db's in each hand and do 3 sets of 10 reps. Make sure to stay on you heels and not allow your knees to go forward.
Low box Step ups- Use a low box or bench to step up on. Do 3 sets of 10 on each legs. You can add weight if you want to make these harder. Just add 10 or 15 lbs. Db's in each hand.
Leg Curls- 3x15
Calf Raises- 3x15
Abs- Crunches- 15 reps, Denise Austin's- 20 reps
Cardio- You can spin or walk on a tread mill, but I really like walking, just make sure to wear good shoes to protect you knees and shins. In order for cardio to do any good you have to go for at least 20 mins. Anything over 20 mins is a bonus. Have fun.
George
Low box Step ups- Use a low box or bench to step up on. Do 3 sets of 10 on each legs. You can add weight if you want to make these harder. Just add 10 or 15 lbs. Db's in each hand.
Leg Curls- 3x15
Calf Raises- 3x15
Abs- Crunches- 15 reps, Denise Austin's- 20 reps
Cardio- You can spin or walk on a tread mill, but I really like walking, just make sure to wear good shoes to protect you knees and shins. In order for cardio to do any good you have to go for at least 20 mins. Anything over 20 mins is a bonus. Have fun.
George
This week
Hi Everyone,
This week everyone is off due to the up coming meet in Las Vegas this weekend. Most of us are losing weight and doing cardio. The best way to lose weight and not lose strength is to Hyperhydrate. How you do this is to consume one and a half to two gallons of water every day. You also have to cut out all carbs. No carbs at all this week. Make sure to salt all of the food that you eat as well. 24 hours before the meet stop drinking water and stop eating any food. Your body will dump fuild like crazy over the next 24 hours. I have dropped 5-7 lbs. in 24 hours, and I have had some of my lifters drop 10 lbs. After weigh ins you start drinking Gatoraid and eating good proteins and carbs. In 24 hours you can put 5-7 lbs. back on before the meet. If you do everything right you won't lose any strength. This is not a fun week, but oh well this is what we do.
George
This week everyone is off due to the up coming meet in Las Vegas this weekend. Most of us are losing weight and doing cardio. The best way to lose weight and not lose strength is to Hyperhydrate. How you do this is to consume one and a half to two gallons of water every day. You also have to cut out all carbs. No carbs at all this week. Make sure to salt all of the food that you eat as well. 24 hours before the meet stop drinking water and stop eating any food. Your body will dump fuild like crazy over the next 24 hours. I have dropped 5-7 lbs. in 24 hours, and I have had some of my lifters drop 10 lbs. After weigh ins you start drinking Gatoraid and eating good proteins and carbs. In 24 hours you can put 5-7 lbs. back on before the meet. If you do everything right you won't lose any strength. This is not a fun week, but oh well this is what we do.
George
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