Decided, since I am off from work this week, to do some cardio on an empty stomach. I started by doing 20 minutes on the elliptical machine bright and early. After that I put some protein in my stomach and got to training.
This mornings training looked like this:
DB RDL's
4 sets x 55's x 12 reps
Pull Throughs
4 sets x 150 x 15 reps
Seated Leg Curls
4 sets x 225 x 12 reps
45 degree back extensions
4 sets x 10 reps
After words, we took it to Philadelphia. I did extra cardio this week just to compensate for this trip today. All in all I didn't do too badly, having one Papa Luke at Tony Luke's early on, and one Roast Pork sandwich with Provolone and Broccoli Rabe in the afternoon at Tommy DiNic's. Considering we walked a ton, my hamstrings were torched, and I got some extra GPP work in as well.
Back at it tomorrow in the morning with Bench Press assistance training. The bands and my ab strap came via UPS from Elite today, so I am excited to get them in to my training again!
Morning Session (@Skiba's Barbell Club Carteret NJ):
Moderate Special Bar Squars
Deep Camber Bar Box Squats
60 x 5; 150 x 5; 200 x 3; 240 x 3; 290 x 3; 330 x 3; 380 x 3; 420 x 3
Speed Deadlifts
135 x 1; 225 x 1; 315 x 1; 405 x 1
GHR's (Glute Ham Raises)
3 sets x 6 reps
Ab Solo Sit Ups
3 sets x 25 reps
Afternoon Session (@World Gym, Dunellen NJ)
Special Exercise
Standing Overhead Press
45 x 10; 135 x 1; 165 x 1; 195 x 1; 225 x 1; 235 x failed to lockout
185 x 1 rep x 2 sets
135 x 15 reps
DB Bench Press
105 's x 6 reps x 3 sets
DB Incline Press
75's x 15 reps x 3 sets
JM Press
115 x 8 reps x 4 sets
Standing Overhead Cable Extensions
150 x 15 reps x 4 sets
Only did the double session to catch up post Hurricane Irene. Eastside was cancelled yesterday, World Gym was closed, and I had no way to get out and get to Skiba's yesterday to squat. Clint was at my house at 7 am and we shot down to Skiba's this morning. Clint ran the monolift for me between his own work sets, and I was able to get in some squat work. I didn't want to do too much, but I didn't want to miss a second week of Squat and Pull work. I feel I got in enough work, with a more difficult bar, yet one of my personal favorites (cause I am strong with this particular bar).
Back at it again at 4pm with my regularly scheduled Special Exercise in my bench program. I chose to get after the Standing Overhead Press. I first did these on July 17th and I hit 225. This was my second time with this exercise in a long time and I was confident I'd hit a PR. I guess the fatigue from the double session hit me, after smoking 225, I failed 235 at lock out. For the record when I do the standing overhead press, I use absolutely no leg drive, I begin from a dead rest position with the bar sitting on the top of my chest, then I lock out the bar fully and hold it in lock out position for a couple of seconds before putting the bar down.
The double session was killer, and I am sure I would have been able to hit a Overhead press PR today if it was my only focus. Truth be told, it's not part of my meet, and it is just a special exercise. The squat and pull work was absolutely necessary. Glad to be caught up! Back at it tomorrow with GPP, then posterior chain asssistance Wednesday,
Awaiting a new Spuds Long Ab Strap and the Band Pack from Elite. Yes Elite finally got the band pack back in stock! Best news I've gotten in awhile!
Chest Supported Horizontal DB Shrugs
50's x 12 reps x 3 sets
Face Pulls
150 x 15 reps x 3 sets
Bucket Rows
25's x 15 reps x 3 sets
Cambered Bar Curls
60 x 10; 80 x 10; 100 x 10; 110 x 10; 130 x 10
One Arm Preacher Machine Curls
120 x 10 reps each x 2 sets
Preacher Machine Curls
120 x 20 reps x 2 sets
It looks like a lot of volume, but its all supplemental work and I had the whole thing done in an hour. I don't play on Saturday mornings, and the goof level was low at the World Gym this morning. Only one guy worked my nerves, some rook who was talking on an ear piece. I calmed my rage and allowed him to live, telling myself he won't be back. I cut it today cause I wasn't sure what to expect with the impending Irene. My plan for today was to do some abs and about 20 minutes of cardio. The plan was Squats and Deads tomorrow at Eastside, and a Special Exercise Monday morning at World. Our group would surely be cancelled so I was considering going to Apollon to squat with the crew today at 11, after this session so I opted out of abs and cardio in case. Tomorrow Eastside is cancelled, World is closed, and Henri Skiba will have his doors open at 10 am in Carteret, the question is will it be safe to drive to Carteret, or will Carteret be part of the Arthur Kill by 10 am. I'm guessing double session Monday, or maybe I train Special Exercise here tomorrow and find someone to run a monolift for me Monday. Damn Irene, I hate when people or hurricane's screw with my training plans.
A testament to my improved GPP. I left the house earlier today and headed on a walk, I was considering walking like 5 miles, but I got to the corner of Clinton and Myrtle in Plainfield (about .75 miles from my house) and it started to pour, I ran and jogged home. By the time I got home I was winded and my calves and upper back were slightly tight, but I made it! A couple of months ago I would have had no chance. The fact that I can not only jog, but actually run today is great! My lung capacity has expanded, and I should be down to the 308's come November 20th for IPA Nationals.
To everyone in Jersey and in Irene's path be safe tomorrow. I can't believe we are fearing something called Irene. Maybe the next real bad hurricane should be Omar. Then like the Wire we can say, Omar is coming yo! and it will strike fear.
Dynamic effort bench press
45 x 3 reps x 3 sets
135 x 3 reps
205 x 3 reps x 6 sets (alternated grips)
T-Bar Rows (weight listed does not count 45 lb bar)
90 x 5; 135 x 5; 180 x 5; 225 x 5; 270 x 3; 315 x 2; 340 x1
Lat Pulldowns
270 x 5 reps x 5 sets
JM Press
115 x 10 reps x 4 sets
Cable Pressdowns
150 x 20 reps x 4 sets
Straight leg dumbbell situps
50 lb db x 15 reps x 3 sets
Today was a real cool day at the World Gym. Clint came to train in a great mood, and had a solid deload session. I was proud of Clint as he registered for classes today. I told him yesterday I'd be more proud of him when he gets his Bachelors degree than I would be of any powerlifting accomplishment in his future. Jack McAdoo came to train with us, and Jack will be leaving for his freshman year of college tomorrow. Jack was a kid who I had the pleasure of working with on and off over the past 2 years. Jack will be throwing in college, and has competed in a couple of meets so far.
To my surprise Zach Even Esh showed up at the World Gym today. I'm used to seeing Zach on Monday's when I go down to Apollon to bench. His Underground Strength Gym is across the parking lot from Apollon. Zach sends out daily emails, and some of them are quite kick ass. I got one awhile ago that spoke about big guys who had all sorts of issues. I didn't want to fall in to that mold, as I envision myself being able to run around with my kids for years to come. This email inspired me to begin conditioning, and seeing Zach I decided to weigh myself. I haven't weighed myself since the Iron Asylum meet, but I feel confident I will make 308 in November without dieting as long as I continue to condition. I thanked Zach for the motivation, and we talked for some time. He suggested I get into sled training, so I will consider this.
In other news, Elite FTS has finally gotten bands in stock!!! I have been waiting so long for this moment!
In closing Henri Skiba of Skiba's Gym put up yesterday's video of Clint squatting:
Today we took the ride down to Skiba's Barbell Club in Carteret so that Clint (FC) could get his first taste of the monolift in preparation for his December 10th debut meet, the WNPF Sarge McCray meet. Clint had a good day getting acclimated quickly to the mono. He successfully RAW squatted 390, before failing on 420. At that point he took the 420 with a reverse band, ad doubled mini band, and then took 450. He pulled 495, and 545 for singles. Then he pulled 565 all the way up, just with some slight hitching. This is a good gauge for us 17 weeks out as to what to expect come meet day. Right now his numbers look as: 405, 255, 545. I'd like to get some definite improvement for him between now and meet day. I have written out a training schedule for him to prepare him right for this meet. Thanks again to Henri Skiba, for opening his doors to us and allowing us to come down and use his facility. Once again if you are in the Central or North Jersey area and are looking for a club give Skibs a call at 732-598-9369.
My training looked like this:
Banded Good Mornings
4 sets x Blue (strong) Bands x 10 reps
Got in to Newark late was able to take a nap, then off to work, grabbed another hour nap and off to train.
It was a disappointing bench session, especially after my first week in this shirt where I felt like Super Man. I know the lack of sleep (and food) did not help, but it showed me that if I choose to move forward with this shirt it will need some alterations. I have 2 other potential options for shirts, before I decide to call Ginny Phillips for alterations.
Monday's training looked like this:
Bench (Raw warm ups)
135 x 10; 185 x 5; 225 x 3; 275 x 2; 315 x 2
Bench (Shirted)
365 x 1 Very High
405 x 1 High
455 x 1 Managed A Touch
485 x Fail x 2 sets
Seated Overhead Rack Lockouts
45 x 3; 135 x 3; 185 x 3; 225 x 3; 275 x 3; 315 x 1; 345 x Fail
Thick V-Handle Triceps Pressdowns
100 x 40 reps x 2 sets
100 x 20 reps x 2 sets
JM Press
115 x 10 reps x 3 sets
I figure fatigue must have been an issue, as I have recently Raw rack lock out'ed 590 with a close grip, so I know 485 should not have been an issue. I also benched 520 easily April 30th at Iron Asylum. It just felt to me like as I got to lockout that there was nothing in the right arm of the shirt. Quite disappointing especially after my solid first week to the 1 board with 2 singles of 545. Inability to lockout 345 overhead in the rack was disappointing as well, especially considering I have seated overhead pressed 315 with a lock out. Quite Disappointed. Oh well, life goes on, and I kept on. Saved the day with some triceps work. Next Monday is Special Exercise and I plan on working up again with Overhead Pressed.
Tuesday:
Walked from my house to Columbia Park in Dunellen, then walked Columbia Park, and proceeded to walk home. It was slightly over 4 miles and I made it in an hour, not bad considering I was pushing my son in his little blue car. Made for good cardio, as it got my wind up.
So I sit here at Cincinnati Airport in Hebron, Kentucky awaiting 430 praying that I get on my newly re-scheduled flight to Newark Airport. My flight had to be moved up due to the weather.
My flight left Newark as scheduled at 155 on Friday, and I arrived in Cincinnati as scheduled. At that time I was picked up at the airport by Turfway Ed and his wife Dana Lindsley. Great people, more on them later. I arrived at the hotel around 615 expecting to meet John Bott, Anthony Ditillo and Mike 'Paper' Stuchiner around that time. I was greeted in the lobby by Dave Kirschen who informed me I was the last flight out of Newark to Cinci that day. That our lifters (Anthony and Mike Paper) flight had been cancelled. We didn't really have rooms situated or anything. We stayed in the lobby bar lounge area til close to midnight when we had things resolved. (At one point we were joined in the lounge by Michael Keck and his wife Jennifer, who I found to be great people.) Our guys were the last flight out of Newark and would be headed to Colombus, Ohio, where they would rent a car and then drive the 2 hours to our hotel in Covington, Kentucky. With that we situated rooms and I went to sleep. Our guys got in at 430 am, and were scheduled to weigh in at 8 am.
Friday at the hotel I ran in to a friend from Rhode Island, 'Sleeping Andy' Vale and his friend Joe from his club. I offered Andy my services. Our guys weighed in and went on as planned despite no sleep. Andy Vale had a great day squatting a PR (personal record) 925, benching a PR 560 bench press (with me as his lift off guy) and deadlifted 640 for a PR total of 2125, a 65 pound PR from his previous 2060 total. Anthony Ditillo had an amazing day going 9 for 9 in the 275's on no sleep! Ant squatted 850, benched 635, deadlifted 650 all PR's on way to a PR total 2135. Mike Paper had a bit of a tougher day, but it just exemplified why I admire Mike so much. Mike is the epitome of a dedicated powerlifter. He finished the meet, and handled everything excellently, while keeping his composure throughout the entire experience.
I had the pleasure of meeting the guys from Bad Attitude Gym in Dallas Texas who have all my respect. Mark Swank (sp?) warmed up with our guys and Andy Vale, and that was our warm up crew. Mark was there with Henry Thomason. Mark had a solid day Saturday on the amateur day moving big weights. For the most part these Bad Attitude guys had great attitudes, were very friendly, and lifted in Titan poly gear! Shout outs to Ken Anderson, these boys are strong!!! Henry squatted in just a Titan suit, no briefs and on his third attempt Sunday he tried 1270, a 5 pound World Record attempt over Donnie Thompson's new 1265 World Record. Henry missed the attempt, but has all of my respect!
It was a pleasure to talk with guys like Louie Simmons, Jason Pegg, Donnie Thompson (who set a new world record 1265 squat this morning), Steve Gabrielson, Greg Damminga, and Billy Mimnaugh. If I left anyone out I am sorry.
It was a great weekend and will be a perfect weekend if I can make it home to my family safely tonight! I'm sitting here praying and killing time writing this post on my cel phone.
I want to give an endorsement to the city of Covington, Kentucky. A city with wonderful people, and a nice way of life. I had my first taste of Waffle House (we need these in NJ) and my first and second tastes of Skyline Chili (this stuff is amazing)!
I was picked up at the airport Friday by the Lindsleys. A terrific couple of people who I had the pleasure of meeting and spending some time with. They took me to their home, fed me my first taste of Skyline Chili, and showed me the way of the land. Then dropped me off at the hotel. I would have liked to have spent more time with them while I was here.
They just announced the boarding of the delayed 130 flight to Newark. Praying I make it on that 430 flight and we take off.
Bent Over Barbell Rows (strict)
135 x 5; 185 x 5; 235 x 5; 285 x 5; 335 x 2
Close Grip Lat Pulldowns
280 x 4 reps x 6 sets
Ab Pulldowns
120 x 15 reps x 4 sets
Straight Bar Preacher Curls
135 x 5 reps x 3 sets
Preacher Machine Curls
120 x 20 reps x 3 sets
JM Press
115 x 8 reps x 4 sets
Cable Pressdowns
150 x 20 reps x 5 sets
Today was a solid training day. Steve and FC both benched new Raw PR's. Steve handled 405 with ease, while FC smoked 255, then missed 265. I'd like to get him comfortable to where he can hit 265-275 for a third attempt come December. Jack MacAdoo came down from Skiba's Gym today to join us for some bench work. Jack has gotten big and strong, he hit 370 in his first shirted bench meet in York recently. Jack was doing a 'Russian' program and he did 275 for 3 sets of 3 today.
Focused on Upper Back as my chest is still pumping from that deload Monday for some reason, also since I will be at the pro am I will miss my Saturday upper back training. We were told to bring briefs, a belt, and chucks so I expect to squat and pull while in the Northern Kentucky / Cincinnati area. Flight leaves at 1:55 tomorrow from Newark, and my fathers friend Turfway Ed will be picking me up at the airport.
No work this morning, I used a vacation day, so I hit the gym at 6 am. World Gym was totally different at 6am. The older generation of brospehs band together and actually train with some camaraderie. I realized that a broseph in their 20's most likely becomes a country cop in their 30's.
Yesterday I hit my 3 miles as I usually do on a Tuesday. I actually jogged and ran some parts of it. That was the first time I truly ran since my last year playing football, which was 2008, I believe. Funny in training camp that year I ran a 4.95 40. Since then I fell off on conditioning, and now I am back on and becoming an advocate for conditioning.
Today's Training looked like this:
Dumbbell RDL's
4 sets x 50's x 12 reps
Lying Leg Curls
3 sets x 100 x 15 reps
Seated Leg Curls
3 sets x 225 x 10 reps
45 degree Back Extensions superset with Decline Sit Ups
3 super sets x 10 reps & 10 reps
Cardio:
Half an hour on the elliptical machine
You might be a Broseph if: (PART 1)
You are in to spiky hair and mirrors, you might be a broseph
GTL sounds like a plan to you, you might be a broseph
You wear wrist straps to the gym, you might be a broseph
Curls in the power rack are all the rave for you, you might be a broseph
You need your training partner to spot you tight at all times, you might be a broseph
Two man movements make up half your training, you might be a broseph
You quote Ronnie Coleman frequently, you might be a broseph
You go to the gym on Thursdays to get pumped up for college night, you might be a broseph
You wear khaki shorts and a polo to the gym, you might be a broseph
You dont train legs because you gotta fit in to your Diesels, you might be a broseph
True story, this one guy at Red Brick Gym wouldn't train legs because he said he had to fit in to his Diesels. This guy was all juiced up, and had huge shoulders (from spot injections) and miniscule legs. He couldn't train them or he wouldn't fit into his Diesels. Whatever the hell that means.
I'm off to Jets training camp today. Steve and FC are getting it in at 3 pm. Usually we go up to Albany for Giants camp every summer, but since the lockout switched things around this summer, and the Jets are training in Florham Park we are headed over there. At Giants camp the only guy who truly impressed me as a big guy was Chris Snee. I'm looking forward to seeing what D'Brickashaw Ferguson and Nick Mangold look like up close. My training partner Andy Williams was once a member of the Jets training staff and he said DeVito was the strongest guy in the weight room. I'm looking forward to seeing how DeVito and that entire defense look today.
I had no idea how badly I needed a deload until I hit the gym today for my scheduled deload. Everything fell in to place for a deload, it was due, my World Gym bench training partner Enis was out of pocket today, and I was beat to shit. All day my upper back was super tight, which I assume was a result of the pin 3 rack pulls against quadrupled mini bands yesterday. My entire upper body was sore, more so than usual as well. I summed it up to 2 things: 1) Dips on Saturday morning were not a good idea, and 2) I did not pre apply liniment before training upper body pressing movements as I usually do. I wanted to deload with dumbbells to get some muscle work and for a change of pace from the barbell deloads to 275, where I usually sneak in a single at 315, because I feel obligated to. I kept everything light today, and went through the motions. The entire training session was over in 30 minutes and it hurt far more than most max effort bench sessions.
Today's Training looked like this:
DB Bench Press
4 sets x 75's x 10 reps
Incline DB Flyes
4 sets x 55's x 10 reps
Chest Supported Front DB Raises / Laterals
2 sets x 25's x 10 reps
Chest Supported Side DB Laterals
2 sets x 25's x 10 reps
JM Press
4 sets x 115 x 10 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Below is a video of Dave Kirschen showing how to do the JM Press for those out there who have never done one. Think of a skull crusher slightly modified to take away the pinching at the elbow, and to in my opinion really hit the triceps hard. When staying light I use a false grip as I feel the removal of the thumb from the bar, alleviates the little bit of stress on the elbow entirely.
Week 1 of Squat & Deadlift Program for IPA Nationals 11/20/2011
Today's Training Looked Like This
Dynamic Effort Buffalo Bar Hard Foam Box Squats
50 x 5 x 2 sets
Added Blue Bands
50 x 3
140 x 2
190 x 2
230 x 2
250 x 2 x 6 sets
Repeated Effort Pin 3 Rack Pulls vs. Quadrupled Mini Bands
135 x 3 x 2 sets
185 x 3
225 x 3
275 x 3 x 6 sets
Mikesell Pull Throughs vs. Purple (light) Band
4 sets x 15 reps
45 degree Back extensions superset with Ab Pulldowns
4 sets x 10 reps s/s with 4 sets x 15 reps x 70 lbs
Today was a good day. Solid way to begin the cycle for York in November. I kept the box free of mats today, to allow me to squat a little deeper, and also since I wouldn't be sinking so much in to the hard foam with only 250 of bar weight on my back. I was very fast off the box today and really focused on set up, technique, and speed. This may have been my most explosive speed session ever. Pulls went well. I made it through the 6 sets, I believe we may have done 7 but we all lost count so whatever. It is always better to do more than less, I suppose. I foam rolled before and after today as my lower back was tight this morning, then again after training when I got home. All in all a good day. Next week I will be at the SPF Powerstation Pro-Am in Northern Kentucky helping out 2 of my training partners. We were told to bring our belt, chucks, and a light brief and be prepared to free squat. I'm gonna feel like Hoss Cartwright or something walking through Newark Airport with my gym bag and my belt draped over my shoulder.
Low Cable Horizontal Shrugs
150 x 15 reps x 3 sets
Bucket Rows
25's x 15 reps x 2 sets
DB Shrugs
60's x 15 reps x 2 sets
Barbell Curls
45 x 15
135 x 8 reps x 4 sets
Low Cable Curls
150 x 10 reps x 3 sets
One Arm Preacher Machine Curls
120 x 20 reps each x 5 sets
It looked like a lot of volume but the whole session was done in 50 minutes. I was happy with the dips, and surprised at the pullups. I was able to do 4 close to full range pull ups, I figure another 2 weeks of trying and I will be banging out full range pullups. I haven't done pullups since Red Brick Gym in East Newark, so that was 2004-2005. Damn I miss Red Brick Gym, what a great gym that was. This was my first time doing shrugs since April when they irritated a left clavicle issue. Thankfully that issue has healed and I am pain free today. Back at it tomorrow with the first week in our training cycle for squats and deadlifts in preparation for IPA Nationals in York PA on November 20, 2011.
45 x 3 reps x 3 sets
135 x 3 reps x 3 sets
205 x 3 reps x 3 sets
Close Grip Lat Pulldowns
6 sets x 270 x 4 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Bodyweight Dips
3 sets x 5 reps
Incline DB Tate Presses
50's x 6; 55's x 6; 60's x 6; 65's x 6
JM Press
3 sets x 95 x 10 reps
Cable Pressdowns
3 sets x 120 x 30 reps
Today was a 40 degree day. Big Steve is progressing in the shirt, and we are fine tuning some things for him. 500 in December no problem. We tried a tuck and flare exercise for FC who doesn't understand flare. As in flare the elbows on the press portion of the bench. I told him to go home and practice flaring the elbows in the bathroom mirror for an hour or so. Once the kid gets the flare, he will put 30 pounds on his raw bench no problem. I'd still like to see him get close to 300 raw in December.
This was my first time doing the JM Press. I really liked these, much easier than a skull crusher. I didn't go heavy enough to worry so I used a thumbless grip to alleviate some of the stress on the elbow. I will be doing these more often.
Haven't done body weight dips in quite some time. I was surprised how easily I pumped out 3 sets of 5 reps. Not surprising because my triceps are super strong, but surprising since I weigh 315-320. And yes I did full range dips, not that shit I have to watch the clowns do on Saturday mornings with the 3 inch range of motion.
Banded Good Mornings
4 sets x Green (average) Band x 20 reps
Banded Lying Leg Curls
5 sets x Doubled mini bands x 20 reps
Romanian Deadlifts
3 sets x 225 x 8 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Plank Holds (Ab stability)
2 sets x 45 x 30 seconds
Pull Throughs
2 sets x 150 x 15 reps
Decline Sit Ups
2 sets x 15 reps
FC was unprepared to squat today so he joined Steve in week 5 of Coan- Phillipi deadlift program. Steve pulled 565 for a reset double and did his back off sets with 465 for 3 sets of 3 reps on a 1 inch deficit. FC pulled 495 for a reset double, and did his back off sets with 405 for 3 sets of 3 on a 2 inch deficit. It was a good pull day for FC. I expect him to open no lighter that 500 in December at the WNPF Sarge McCray. He is roughly 16 weeks out and it is time to dial it in for this meet. In 2 weeks Steve is on vacation, I figure FC and I will road trip it that week. The tentative plan is for FC to Free Squat and Max Pull that Wednesday at Skibas, and do bench work and assistance Thursday at Jeff Bodine's Synergy Fitness of Perth Amboy. It is always good to get out and hit different gyms as it is important to use conjugated periodization in your training as not to get stagnant.
I realized today how similar powerlifters are to boy scouts. It is very important to be prepared!!!! Its also good to be thrifty, brave, courteous and all that other shit too.
Bench Press (warm up raw sets)
135 x 10
225 x 5
245 x 3
260 x 2
280 x 1
315 x 1
Put on Metal Pro Bench Shirt for the first time
365 x 1 2 board
405 x 1 2 board
405 x 1 1 board
435 x 1 1 board
455 x 1 1 board
475 x 1 1 board
495 x 1 1 board
525 x 1 1 board
545 x 1 1 board x 2 sets
Thick V-Handle Triceps Pressdowns
3 sets x 75 x 25 reps
Today's training was a good session. I trained down at Apollon Gym in Edison today. My meet is roughly 15 weeks out and the goal was to bench 550. Until today I wasn't too confident about that number. After today's training session I feel I can exceed that number. This was my first day in an old Metal Pro Bench Shirt, and it was a hug improvement over the Super Katana I have been using. Gaining confidence in the bench press. My issues aren't strength issues but rather technical issues. So if I focus on technique between now and the meet I figure the bench will come together for the meet.
I am on a rotating 4 week bench cycle. The cycle will not focus very much on raw bench movements. The cycle is as follows:
week 1 - Heavy singles to a board shirter
week 2- Raw deload
week 3- Singles to touch
week 4- Special exercise
I will make Overhead Press my special exercise for the first week 4 in this cycle.
Deload Box Squat
55 x 5 reps x 4 sets
145 x 3 reps x 2 sets
195 x 2
235 x 2
285 x 2 reps x 2 sets
325 x 2 reps x 2 sets
355 x 2 reps x 2 sets
385 x 2 reps x 2 sets
Speed Pulls
135 x 2
225 x 1
315 x 1 x 2 sets
365 x 1 x 2 sets
405 x 1 x 4 sets
Banded Good Mornings
4 sets x Green (average) Band x 15 reps
Planks (Ab stability)
2 sets x 45 x 30 seconds
45 degree back extensions
4 sets x 10 reps
Seated calf raises (ankle pre-hab)
4 sets x 70 x 20 reps
Today was a deload for the whole group. 2 of the guys are now done and will be doing the Pro Am in Northern Kentucky in 2 weeks. The other 4 of us are going to begin our training cycle for IPA Nationals in York on November 20th next Sunday.
I had some lower back tightness and a stiff groin early. The 4 sets with the bar were to loosen up my groin and they succeeded. My lower back stayed tight throughout training. My assistance work was geared towards getting blood flow to the lower back to loosen it up some. I know I need to do more foam rolling, and plan on doing some later on today.
We made some slight adjustments on my squat today. I went to the pinky-less grip on the bar. I felt it made it much easier to lock in under the bar. We also adjusted my bar position some. I really felt it all dialed in on my last set today.
Speed pulls were solid today. I really like speed pulls because I feel it helps me to dial in the timing and technical aspects of the lift. I set every one up like it is my heaviest set. I believe this will only help me when it comes time to lift those heavy weights.
My squat and deadlift are where they need to be for November. Tomorrow I get working on my bench. My bench goal for November is 550, and I will need to put in the work to achieve that goal. I don't feel it to be an unrealistic goal after hitting a meet PR 520 in April. But I need to put the work in to find that desired 30 pounds.
Yesterday I hit four and a half miles of conditioning work. My lung capacity is really improving from the conditioning.
This mornings training looked like this:
Shoulder retraction on Lat Pulldown (warm-up)
70 x 10 reps
Lat Pulldowns
220 x 8 reps x 4 sets
Stiff Arm Pulldowns
70 x 15 reps x 2 sets
Bucket Rows
35's x 10 reps x 3 sets
Barbell Curls
45 x 15
135 x 5
155 x 3 reps x 5 sets
Standing Alternating DB Curls
40's x 8; 45's x 8; 50's x 8; 55's x 8
One Arm Preacher Machine Curls
100 x 20 reps x 5 sets each arm
Tomorrow we have a deload scheduled. A much needed deload. I really feel strong as hell after training on the training cycle of my training partners getting ready for the pro am. I feel like my squat and pull are where they need to be. I need to get working on my bench to hit my 550 target for IPA Nationals in December. Monday I will be at Apollon taking Bench with the guys and getting my work in.
There are a good number of deadlift issues which could keep you from having your best pull numbers.
TYPICAL DEADLIFT ISSUES
1) Improper Technique, Stance, Hand Position
Find what is right for you. Are you best suited to pull conventional or sumo? Once that choice has been made, getting right with technique should be the next issue. Head up, proper air, back arched, chest up, proper and even hand position of the bar. Find videos of top level powerlifters on you tube who pull similar to you. Watch their videos and see how you compare. For me this means watching videos of Andy Bolton and Donnie Thompson. Talk about humbling, these guys can pull!
2) Grip issues
Many dead lifters have grip issues where they lose the bar on grip alone. Here it is a necessity to strengthen ones grip. First recommendation, pull with an over under grip on the bar. Then take to doing some grip strengthening work. This does not mean wrist curls. Also I have found that heavy rack pulls, and deficit work suck as the Coan - Phillipi program really dials in the grip. I fortunately have never had a grip issue on the dead lift. MOST IMPORTANTLY: NEVER EVER TRAIN WITH WRIST STRAPS FOR ANYTHING IF YOU ARE TRYING TO IMPROVE YOUR GRIP!
3) Hitch Issues
From my experience there are 2 major causes of hitch issues. The first is upper back deficiency. Usually this is noticeable by significant rounding of the upper back region while pulling. For this guy it is key to get your spinal erectors stronger, as well as do a good amount of contributing upper back work such as heavy bent over rows, and lat pulldowns. Shrugs, upright rows, and things of that nature can also be beneficial. The second is a hip issue, which can be caused by lagging posterior chain, or lack of assistance work. I lost a lot of deadlifts that were locked out due to slight hitches in meets. As I brought up my posterior chain through commitment to posterior chain work, and hip flexion exercises, I have started to see these issues subside. See below this was my first ever 650 raw attempt in a meet at WNPF International Ironman 2009, 2 red lights:
4) Air issues
Another thing I have encountered is air issues. I'm sure many of the bigger guys have had some of the same issues with getting proper air for the deadlift. I found for me it was necessary to do some conditioning work to increase my lung capacity, I also had to begin to start setting up with my hips high and take my air before descending towards the bar. Another thing that kept me back was the thick power belt, I found for me I get just enough out of a bench shirt belt. Another issue I had here was taking too much air where I over inflate and it makes it hard for me to get down to the bar. One of my training partners Danny gave me the best advice for this. He told me to just take enough air and swallow it in to my belly. It has made a world of difference for me.
MY DEADLIFT
From the time I started the power lifts the Deadlift always came most naturally to me. I started training in bodybuilding gyms and I got in to the habit of doing sets of 10 with 315 and things like that. After awhile I got bored, and broke the threshold in to the fours. I was training at Red Brick Gym in East Newark and I got some pointers one day from Larry Mellilo a Newark Cop and a USAPL lifter, I took the advice and moved in to the fives. When I got to World Gym in Dunellen I started training with a crew of powerlifters like Dennis Vacarro who really helped refine my deadlift technique. Dennis was still pulling mid fives raw in his late 50's. It was a matter of time before I got to 600 in the gym. John Kavanaugh of the World Gym coached me in my first powerlifting meet where I got a 600 pull at the 2009 WNPF NJ States in June of 09. From there I started training at Skiba's Gym in Carteret and my deadlift continued to rise. My meet PR was a 628 raw at the 2009 WNPF International Ironman.
By early 2010 my deadlift was on its way to the shitter. I lost 2 attempts at 650 which I locked both out due to similar hitches to the top video. From there my deadlift continued to drop. I pulled 605 in a Spring 2010 APA NJ State meet where I only pulled. I opened at 580, as I got in to this meet the day of the meet at the urging of APA President Scott Taylor and training partner Billy Forrai. As I started warming up I remembered I pulled triples with 545 less that 48 hours ago. 605 was proud. That was the last time I touched 600 anywhere that day. I was scheduled to open with 580 at the 2010 APA Summer Bash but bombed in the squat, and never got to pull. My deadlift continued on the downslide. By the time I joined Eastside Barbell in October of 2010, I was grinding out deadlifts of 500 and 525. I was not proud at all of my deadlift. My best lift had become my worst.
THE ROAD BACK
Today I am able to see the road back, address where I got derailed, and share what I found that made the difference. I got derailed because I slacked on my posterior chain assistance. I got derailed because I was not doing enough conditioning work to have proper lung capacity. I got derailed because I needed technical adjustments. The point was I had become derailed. The road back began with making Wednesday's training a posterior chain day which is compiled mostly of hip flexion movements aimed at strengthening my hamstrings, glutes, lower back, and hips. Then I added conditioning work to help expand my lung capacity and to correct my air issues. The next step was becoming technically sound. My training partners at Eastside helped a lot here. We tried a lot of different styles of pulling, a lot of different hand positions, and feet positions until things came in to place. We worked on my timing, meaning when I descend, then when I pop up from the hips in relation to my pulling of the bar. We worked on my set up at the bar and found that I am better off with my hands out wide, my feet slightly wider, my hips high at set up, then spending a little extra time at the bottom before popping up.
Above was my third deadlift of 575 from my meet at Iron Asylum 4/30/2011. I was dealing with a clavicle issue that day, and the third was as much as my lowest opener in my powerlifting career previous to this meet. It was also the first time I ever went 3 for 3 in the deadlift at a meet, and the day I mark as the beginning of my road back. A lot of the adjustments I spoke of above have been made since this meet, so I hope the videos from the next meet are a lot better to watch. Sunday I smoked a 585 off the floor immediately after a max effort squat session. My training partners have taught me to never stop pulling the bar, and keep driving my hip in throughout the lift. This has minimized the top end hitch issues I had earlier in my powerlifting career. My goal for my fall meet is a 600 deadlift, which I am certain at this point in time will come with no problem as long as I am able to stay healthy.
And most importantly I am once again enjoying the deadlift. If you dread the deadlift I have found the lift gets harder and more tedious. When I am enjoying the pull, the numbers go up rapidly.
Bamboo Bar Bench Press
24 x 15; 50 x 15; 70 x 15; 120 x 15
Dynamic Effort Buffalo Bar Bench Press vs Doubles Mini Bands
50 x 3 x 2 sets
140 x 3
190 x 3 x 6 sets
Cambered Triceps Bar Close Grip Bench Press
135 x 8; 225 x 8; 315 x 3; 350 x 1
Bent Over Rows
135 x 5; 185 x 5; 235 x 5; 285 x 5; 335 x 1
Lat Pulldowns
220 x 12 reps x 3 sets
Ab Pulldowns
120 x 15 reps x 3 sets
Cable Pressdowns
150 x 15 reps x 4 sets
Today we took the ride down to Skibas Gym in Carteret NJ. I haven't been to Skibas since December, 2010. It was nice to take the trip down the turnpike. Skibs has quite the set up down there and we wanted to get FC some new exposures. The trip was a good time for all. I trained at Skibs for a year and a half, Steve for about a year, and this was FC's first trip. Skibs has 3 monolifts now to go along with 2 competition benches, 2 reverse hypers, a plyo swing, a back attack machine, GHR's and 45 degree back extension. Skibs also has the most extensive collection of lifting bars I have ever seen. There are just too many to list.
To all aspiring lifters in the Central Jersey area, to everyone who thinks they may be strong, to anyone who thinks Retro is hardcore, to every local high school or college lifter, take my advice. Call Henri Skiba of Skiba's Gym at 732-598-9369. Get to Skibas Gym and Get Strong!
A very special thanks to Henri Skiba for opening his doors to us today and allowing us to come down and train!
Arch Back Good Mornings
45 x 8; 135 x 8; 185 x 8
225 x 5reps x 2 sets
Romanian Deadlifts
225 x 8 reps x 3 sets
Banded Lying Leg Curls
4 sets x doubled mini bands x 20 reps
Banded Seated Leg Curls
2 sets x light band x 10 reps
Ab Pulldowns
4 sets x 120 x 15 reps
It was great to get back to hamstring assistance today. I really felt like a key piece of the puzzle was missing Sunday, which I believe was a result of me taking it back on my hamstrings on my Wednesday training. The banded leg curls were an add in, they aren't a regular but I really enjoyed them, and will probably keep them in rotation.
Big Steve trained with me today, and FC took Speed Singles to a box, then took a max effort pin 4 rack pull. FC worked up to 675, which was a total smoke show. Then had a few close goes at 725. This was a good tool for me to analyze FC's deadlift issues which seem to appear towards the top of the lift. The 675 rack pull shows me clearly that upper back is not the issue here, but rather a hip issue. So I will address this with hip flexion work for him, as well as continuing to strengthen his hamstrings and posterior chain. Nonetheless, the 675 was proud, then he ripped a lot of skin off his hands with 725. He asked me what to do for it, and I suggested that he piss on his hands. I mean it works for jellyfish or something, right?
Raw Bench Press
45 x 20; 135 x 8; 185 x 5; 225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
Incline DB Press
75's x 12; 80's x 12; 85's x 12; 90's x 12
Dumbbell Pullovers
4 sets x 105 lb db x 8 reps
Close Grip Press on Hammer Strength Press (I hate this god damned machine)
4 sets x 225 x 8 reps
Incline DB Tate Presses
45's x 8; 50's x 8; 55's x 8; 60's x 8
Cable Pressdowns
4 sets x 150 x 20 reps
Trained with Enis at the World Gym in Dunellen today. Took some raw weight which felt good despite the heat today. People were all saying can't go heavy today, it is too hot. What does that mean? Should I wait until September to SFW. Should they stop running powerlifting meets in the Summer? People are brainwashed to be stupid and lazy. I felt decent under the bar. 365 felt like a toy so I took 405 straight from there. Incline dumbbell work has been helping with the bottom end so we hit that in lieu of our normal Incline Barbell. Dumbbell pullovers are an old favorite and really help to expand the rib cage. I also think the motion is good training for the tuck of a shirted bench press. Then my least favorite machine, the one I hate almost as much as the God damned Smith Machine: The Hammer Strength Press. Enis loves this thing for some reason, so I stayed with 225 and did 4 sets of 8 with a close grip. Maybe a little too close. Then Tate Presses and Cable Pressdowns to close out. This was Enis's first time doing the Tate Presses and he liked them.
An observation: I noticed today that all the guys who are content doing absolutely nothing were all training together. Way to get ahead, train with the other goobers!
After yesterday's double max session I fell asleep on the couch around 7 pm last night, and took a nice hour and a half nap today after work. Despite the heat and the volume of work, I feel pretty good and pain free for the most part.
It was hot, and I am still tired from yesterday's session so I opted to skip out of my 15 minute cardio session post training. I will however return to my 3 miles tomorrow after work, and no, I won't let the heat deter me. I have been out there at noon in 101 degree weather already this summer.
The strong get stronger while the weak make excuses.
