Tonight my Reno Huskies won the Northern Nevada Weight lifting Competition for the third time in four years, but this win was the most special, becuase of the struggle. I am very proud of my lifters and all of the people who helped to judge and run the scoring tables. The meet was the biggest meet ever held in Northern Nevada, and it was a huge blessing to win. God is so good to me.
George
Saturday, May 28, 2011
Tuesday, May 24, 2011
ladies and gentleman
If you have comments or need help with anything please sign up and post your comments and questions, and I'll answer them. I hope that everyone is doing well, and that you are improving.
George
George
Tuesday's workout
The guys- Normally Tuesday is for upper back work, but Thursday night I'll be busy at Reno High working on setting up the weight comp. So, Tuesday became a heavy squat night.
Box squats- Max effort 3 reps: warm ups x5 reps and then 3 reps, then go for a new Max Effort 3 reps. I went 435x3, 455x2. I was not happy with the 2 reps at 455. Then drop down and do 82.5% x as many reps as you can. I went 405x5.
Stiff leg deads- 1 warm up x5, then try for Max Effort 3 reps. I went 405x3.
Bicycle hams- 3x30 sec.
DB High Pulls- 3x10
Abs- 20 crunch style sit ups with a 25lbs plate, 20 body curls, 20 ab wheel.
It was a good night tonight. Coach A showed up, which was a nice surprize and John and Elliott were here again, which was great. .
Box squats- Max effort 3 reps: warm ups x5 reps and then 3 reps, then go for a new Max Effort 3 reps. I went 435x3, 455x2. I was not happy with the 2 reps at 455. Then drop down and do 82.5% x as many reps as you can. I went 405x5.
Stiff leg deads- 1 warm up x5, then try for Max Effort 3 reps. I went 405x3.
Bicycle hams- 3x30 sec.
DB High Pulls- 3x10
Abs- 20 crunch style sit ups with a 25lbs plate, 20 body curls, 20 ab wheel.
It was a good night tonight. Coach A showed up, which was a nice surprize and John and Elliott were here again, which was great. .
Monday, May 23, 2011
Ladies- make sure to do the Ball Squats
Ok Ladies,
Make sure to do the ball squats that Jamie Eason does in the video I posted. These will not hurt your knees and you should sub them for Squat Jumps in her plyo workout. Deal out your three cards and do the number of reps on Ball Squat insead of squat jumps. You should also be doing step ups on a chair or bench with lite DB's in each hand. Make sure that the chair/bench is not too high, again deal out your cards and sub step ups for jumping lunges. This will really boost the workout to a new level and hit the butt and thighs big time. Have fun.
George
Make sure to do the ball squats that Jamie Eason does in the video I posted. These will not hurt your knees and you should sub them for Squat Jumps in her plyo workout. Deal out your three cards and do the number of reps on Ball Squat insead of squat jumps. You should also be doing step ups on a chair or bench with lite DB's in each hand. Make sure that the chair/bench is not too high, again deal out your cards and sub step ups for jumping lunges. This will really boost the workout to a new level and hit the butt and thighs big time. Have fun.
George
Monday- for the guys
Bench press night.
Floor bench- several warm ups x5 reps, then try for a new Max Effort 3 reps. I went 295x2 and just missed the third. Then do 1 set at 82.5% x as many reps as you can do.
Single arm DB Shoulder press- 1 warm up x5, then 3x5. I went up to 95's on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- 30 body curls, 20 Ab wheel.
Good night all in all, Joey and Adam Hill didn't do much as they will be competing Friday night in the High School weight lifting competition.
Floor bench- several warm ups x5 reps, then try for a new Max Effort 3 reps. I went 295x2 and just missed the third. Then do 1 set at 82.5% x as many reps as you can do.
Single arm DB Shoulder press- 1 warm up x5, then 3x5. I went up to 95's on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- 30 body curls, 20 Ab wheel.
Good night all in all, Joey and Adam Hill didn't do much as they will be competing Friday night in the High School weight lifting competition.
Friday, May 20, 2011
Ladies with A and O blood
If you have looked at the two lists you will have noticed that diary- especially milk and most cheese are not on your list of foods that you can eat. This can be a very bad thing for women, especially women who are over 40 because women who are over 40 begin to lose bone density, which leads to osteoporosis. The other thing that contributes is that most women over 40 do no strength training. The combination of low calcium and little or no strength training destroys the bones and the muscles, this one of the major reasons why older women fall and break major bones, and then are disabled. So, please take my advise, follow my strength training advise and please eat properly and take a good women's mulitple vitamin (GNC or Twin lab) and a calcium suppliment. (GNC or Twin lab) Be strong and healthy.
George
George
Thursday's workout
The guys-
Pin squats- warm ups x5 reps, and then 1 heavy set of 3 before going for a Max Effort 5 reps. I went 405x5. Adam Hill did a nice single at 405.
Leg press- 3-4 warm ups x10, then 3x10. I went 655x10
Power good mornings- 1 warm up x5, then 3x5. I went 385x5, then 405 x3.
Banded Leg curls- 3x15 (purple bands)
Abs- 45 body curls.
It was a good night over all. Adam did some power clean work and is now ready for the High School weight comp coming Memorial weekend. I had a good night and feel good about my training.
George
Pin squats- warm ups x5 reps, and then 1 heavy set of 3 before going for a Max Effort 5 reps. I went 405x5. Adam Hill did a nice single at 405.
Leg press- 3-4 warm ups x10, then 3x10. I went 655x10
Power good mornings- 1 warm up x5, then 3x5. I went 385x5, then 405 x3.
Banded Leg curls- 3x15 (purple bands)
Abs- 45 body curls.
It was a good night over all. Adam did some power clean work and is now ready for the High School weight comp coming Memorial weekend. I had a good night and feel good about my training.
George
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