It's been a long time.

I am back!

Lots of stuff going on in my life. Life is crazy sometimes. Ok, I'll be posting my workouts and some thoughts I have on strength training. I am a certified Westside Barbell coach and I very much follow the Westside way, but I also train alot of police man and military guys, as well as runners and tri athletes. I also train football players at Reno High school, which is one the largest high school in the Reno area. So, I have developed lots of different styles of training for each of the athletes I train, but I always fall back on my Westside foundation.

Monday's training:

Lat rolling with a foam roller.

Barbell Sitting behind the neck shoulder Press- Pins set at ear height.
1 warm up with the bar x10 reps.  6 sets x 3 reps starting at 95 lbs.  I went up to 165 x 3 reps.
I tried 185 and got 1 reps.   All reps are stop and go at the bottom. No bouncing on the pins.

Sitting db shoulder Press- Most reps in 2 mins. I got 65 reps with 30 lbs db's.

Phipps laterals- hold the db's like your doing hammer curls at the mid way point, and then raise the elbows until your elbow and the db's are parallel with the floor.  4 x 10

Cable chest pulls- 4x12

Abs- Rocky sit ups- 40 reps, Hip Ups- 35

Coach   

  

Deadlift work from last Thursday

Conventional Deadlifts- Do 5 reps in all sets. Work up to a Max Effort 5 reps.
I topped out at 455 x 3 reps.

Reverse Hypers- 4x12  I worked up to 250 on these.

Side bends- 3x10  I did 75's here

No abs today

Have fun with this workout. I love heavy dead work.

Coach 
 

Tuesday

Tuesday

Leg day!

Box Squats- 6 sets of 5 reps. My last set was with 385 x4
Step ups with Db's- I used 20, 25, 30 all x 10 reps on each leg.
Bicycle Hams with orange bands for 30 seconds- I did 3 sets.
V- Ups- 50 reps, Hip Ups- 35

Have fun,
Coach

I am back

Hi Everyone,

I am back! It's been crazy the last few months, but I am back.
I 'll be posting my latest workouts and some of my thoughts on powerlifting and strongman.

This weeks workouts

Monday- 
Incline Bench- 10, 8, 8, 6, 4 I finished with 205
Incline Flyes- 3x10 I finished with 60's
Pull Ups- 4x10
Db Rows- 4x10 My last set was with- 105's
Abs- Weighted Bent Knee Sit Ups- I used 30 lbs on my head for these.

Have fun,
Coach

Coach's Training Thursday 6/8/17

Ok Everyone,

Let's do a Power Circuit for your Back and Chest.

Supported Machine Rows- 12 reps. (220 lbs.)
Db Rows- 10 (125 lbs.)
Push Ups- 25 I did 45 reps on the last set.
Incline Db Flyes- 10 (50 Lbs)
Ab Wheel- 15 reps

Do 3-4 sets as heavy as you can.

Coach

Coach's Training Tuesday June 6, 2017

Hi Everyone,

Legs and Deads tonight.

Prowler Ryan Pushes- These are backward pushes down 30 yards and back. I had 180 lbs. on a 75 lbs sled.  We did 3 sets.

Sumo Rack deads- I used blocks so that the plates were 2 inches off the floor. We did 6 sets of 5 reps.
I finshed with 455 x 4 reps.

No abs!

Coach

Coach's Training Monday 6/5/2017

Shoulder work-

Push Presses- 6x3 I worked up to 190 x3

Db Alternate Shoulder Press- 5x5  I worked up to 75's

Banded Laterals- 5x15

Abs- V-Ups- 30, Toe Touches- 30, Body Curls- 20

Enjoy,
Coach