Heavy deads and squats today.
Sqauts- 135x5, 225x5, 315x3, 365x3, 405x3 (Adam only got a single today, he was off today), Adam did 315x5, I did 365x5. I was not feeling it this week. Been too long since we squated heavy and it showed.
Rack pulls (bar set three inches off the ground) 225x5, 315x5, 365x3, 405x3 (Adam missed the last one) I went to 475, but it was too much today. I dropped down to 425x3.
Abs- Body hip ups: This is a new one. Legs out straight then brought up and back like a body curl but stopped and then raised into a hip up. These are done slow and controlled. 25 reps, 35 bar twists.
Friday, October 29, 2010
Wednesday, October 27, 2010
Tuesday's workout
This was a upper back & bicep work out.
Pull ups- 30 reps
Tower single arm bent rows- 3x15
High pulls (upright rows)- 3x10
Arrow Pulls- 3x10
SUPERSET- Do 3 sets of each.
Hammer curls- 10 reps
Alternate curls- 10 reps
Abs- Body curls-20 reps, Incline Denise Austins 20 reps.
Pull ups- 30 reps
Tower single arm bent rows- 3x15
High pulls (upright rows)- 3x10
Arrow Pulls- 3x10
SUPERSET- Do 3 sets of each.
Hammer curls- 10 reps
Alternate curls- 10 reps
Abs- Body curls-20 reps, Incline Denise Austins 20 reps.
Tuesday, October 26, 2010
Phipps Invitational
Hi everyone,
I am planning a Phipps Invitational powerlifting meet for the second weekend in January.
The rules are squat briefs, knee wraps, wrist wraps, and belts only. No bench shirts or squat suits. All squats are to parallel. All benches are done raw and with a pause. This will be a three lift meet, but if you want to do bench only that will be ok. Everyone competing will put $15 in a pot and the best lifter on forumla will win a gift certificate. All money left over will be used for pizza and beer afterwards.
Bob and Tammy Lopes, as well as my daughter Karina will be the judges. I have invited Big Chad Aichs, Ethan, Scott and Larry who train with Chad and the guys who train with me at the house. My son Matt will be trying to take down his dad, and I am inviting all of you if you would like to come. It will be at the weight room at Reno High and closed to outsiders. It should be alot of fun.
George
I am planning a Phipps Invitational powerlifting meet for the second weekend in January.
The rules are squat briefs, knee wraps, wrist wraps, and belts only. No bench shirts or squat suits. All squats are to parallel. All benches are done raw and with a pause. This will be a three lift meet, but if you want to do bench only that will be ok. Everyone competing will put $15 in a pot and the best lifter on forumla will win a gift certificate. All money left over will be used for pizza and beer afterwards.
Bob and Tammy Lopes, as well as my daughter Karina will be the judges. I have invited Big Chad Aichs, Ethan, Scott and Larry who train with Chad and the guys who train with me at the house. My son Matt will be trying to take down his dad, and I am inviting all of you if you would like to come. It will be at the weight room at Reno High and closed to outsiders. It should be alot of fun.
George
Monday
Hi Guys,
Sorry about taking so long to post. I went to S.F to see my wife last wed and didn't get back until friday evening, and then I was real busy. Anyway here is tonights work out.
Light Week
Monday- Wide grip banded push ups- these were done with push up handles and very wide. 2 warm ups with reg push ups 2x10, then 3x12 +purple bands.
Flyes- 3x10 I went up to 60's on these.
40 rep shoulder press with db's- I went 40's, Adam did 30's and 25's.
100 reps tri push downs.
50 rep over head tri extensions with purple bands.
100 Bent knee sit ups.
Sorry about taking so long to post. I went to S.F to see my wife last wed and didn't get back until friday evening, and then I was real busy. Anyway here is tonights work out.
Light Week
Monday- Wide grip banded push ups- these were done with push up handles and very wide. 2 warm ups with reg push ups 2x10, then 3x12 +purple bands.
Flyes- 3x10 I went up to 60's on these.
40 rep shoulder press with db's- I went 40's, Adam did 30's and 25's.
100 reps tri push downs.
50 rep over head tri extensions with purple bands.
100 Bent knee sit ups.
Monday, October 18, 2010
Monday's workout
ME bench- Adam and I went in shirts tonight. One month out from the world's.
Raw warm ups- then put on the shirts. Adam did a real nice 425 opener in his Titian Fury. I went 455 in my 46 Rage X, which went up real nice. WE put Adam in my Rage X 48 and he missed 475, but came back to smoke 455. I went 475 and could'nt quite touch one board but made the weight. I was playing around with shirt sets and I think I have it figured out, but we'll see.
Raw work- Adam 245x6, 225x5, George 260x5, 235x5 this was 82.5% for both of us. Next heavy we'll be at 85%.
Everyone else worked hard, and finish the workout,which Adam and I will finish tomorrow.
Abs- 40 Denise Austins, and then 60 bent knee situps.
Raw warm ups- then put on the shirts. Adam did a real nice 425 opener in his Titian Fury. I went 455 in my 46 Rage X, which went up real nice. WE put Adam in my Rage X 48 and he missed 475, but came back to smoke 455. I went 475 and could'nt quite touch one board but made the weight. I was playing around with shirt sets and I think I have it figured out, but we'll see.
Raw work- Adam 245x6, 225x5, George 260x5, 235x5 this was 82.5% for both of us. Next heavy we'll be at 85%.
Everyone else worked hard, and finish the workout,which Adam and I will finish tomorrow.
Abs- 40 Denise Austins, and then 60 bent knee situps.
Sunday, October 17, 2010
Donnie Thompson squatting huge.
http://www.powerliftingwatch.com/node/16832
Donnie Thompson currently has the biggest total ever at over 2900. He is working to move that even higher.
Coach
Donnie Thompson currently has the biggest total ever at over 2900. He is working to move that even higher.
Coach
Saturday, October 16, 2010
More on diet to get lean and mean
Here is some more info from what I have learned from Franco.
Eat fish- If the goal is getting lean fish is the best way to do that. Tuna, sole, red snapper, trout, salmon, and halibut are the best choices. Most of these can be purchased fresh and fairly cheap. If your goal is gaining mass eat beef and lots of it.
Eat green vegs- Broccli, green beans, peas, celery, ice burg lettuce.
Eat fresh fruit- pineapple, apples, plums, cherries, grapes, bananas, blueberries, rasberries. They must be fresh!
Drink 8-10 glasses of water, but not too much with your meal, as you will dilute your stomach acid and hinder digestion.
Drink wine or beer with your meals. Red wine is better, but white is ok. Beer is good for you just don't have more than one with your meal. I drink Samuel Adams lite, which only has 9 grams of carbs and tastes great.
Avoid- wheat produces of all kinds. Avoid corn as well. Rice is ok if your trying to gain weight.
Limit protein drinks because they are "dead protein". The reason Franco describes them as dead protein is because they are not flesh. Because they are not flesh they don't digest the same as flesh. The body can tell the difference.
I hope you'll add to your wisdom as I have and begin to apply these things into your diet.
Coach
Eat fish- If the goal is getting lean fish is the best way to do that. Tuna, sole, red snapper, trout, salmon, and halibut are the best choices. Most of these can be purchased fresh and fairly cheap. If your goal is gaining mass eat beef and lots of it.
Eat green vegs- Broccli, green beans, peas, celery, ice burg lettuce.
Eat fresh fruit- pineapple, apples, plums, cherries, grapes, bananas, blueberries, rasberries. They must be fresh!
Drink 8-10 glasses of water, but not too much with your meal, as you will dilute your stomach acid and hinder digestion.
Drink wine or beer with your meals. Red wine is better, but white is ok. Beer is good for you just don't have more than one with your meal. I drink Samuel Adams lite, which only has 9 grams of carbs and tastes great.
Avoid- wheat produces of all kinds. Avoid corn as well. Rice is ok if your trying to gain weight.
Limit protein drinks because they are "dead protein". The reason Franco describes them as dead protein is because they are not flesh. Because they are not flesh they don't digest the same as flesh. The body can tell the difference.
I hope you'll add to your wisdom as I have and begin to apply these things into your diet.
Coach
Subscribe to:
Posts (Atom)