Christmas Week Training

On Monday, my family and I traveled to Redding for my family's Christmas. This meant I would be training in foreign territory, which (in my opinion) is always good to put a spark in your training. Example: I was going to deadlift on Tuesday but my mom wanted me to train on Wednesday to "show me off." So, just for my mom, I lifted a little heavier. Merry Christmas Mom.

Here is my week of training:

12/22/09

Deadlifts

565 x 2 x 1

Speed Deadlifts

475 x 3 x 5

Three Circuits of the following:

Stiff leg deadlifts

315 x 8 x 3

Bent Over Rows

225 x 8 x 3

Underhand Lat Pulls

140 x 8 x 3

Back Ext. Mach

Rack (220 lbs) x 8 x 3

Concentration Curls

45 x 8 x 2

Straight Bar Curls

115 x 8 x 2

12/24/09

Bench Press

255 x 5 x 2

Narrow Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2

Standing Military Press

135 x 8

155 x 5 x 2

Side Laterals

40 x 8 x 3

One Arm Dumbell Exts

50 x 8 x 2

Tricep Ext. Mach

100 x 8 x 2

12/26/09 (Back at my gym)

Box Squats w/ green bands (lowest box in gym with blue mat and one board) - Used the new SuperLift Monolift

325 x 2

375 x 2

415 x 2

415 x 2

415 x 2 (added one mat)

415 x 2

235 x 20

Front Squats w/ Mastodon Bar

240 x 8 x 3

Sled (1 rep equals up and back twice)

210 x 1

250 x 1 x 2

Standing Calf Raise

220 x 15

275 x 10

330 x 15

330 x 10

Dumbell Calf Raises

100 x 15 x 2

12/27/09

Speed Bench Press w/ double black band

135 x 8 x 2

185 x 8 x 1

225 x 8 x 3

135 x 8 x 1

Abs

Note: Toyed around with Mark Bell's benching apparatus that looks like a big knee wrap. That thing is amazing...takes a lot of pressure off of my shoulders. I will use it again and post a video. Great device.

No Bake Low Fat, Low Sugar Pumpkin Pie Recipe

This is basically three recipes in one. I took one no bake pumpkin pie recipe, part of a traditional pie recipe, and added my own flare with ingredient substitutions. I made it for the first time at Thanksgiving and have to tell you, it was not bad.

One note: be careful of the Splenda. My original recipe called for one cup but it made the pie a little too sweet. So the sweetener doesn't dominate the pie, I changed it to 3/4 cup. Much better but ultimately, it depends on the level of the sweet tooth. Also, I use a prepared pie crust which isn't necessarily low in fat. I am on the quest for a lower fat version but in the meantime, it will do.

Here is the recipe. Enjoy!

Spencer's Simple Low Fat, Low Sugar Pumpkin Pie

Ingredients:

1 package (.25 ounces) unflavored gelatin

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 ground nutmeg

1/2 teaspoon salt

1 can (14 ounce) non fat evaporated milk

3/4 cup Splenda

4 egg whites

1 can (15 ounces) pumpkin puree

1 prepared graham cracker pie crust

Directions:

In a saucepan, combine gelatin, cinnamon, ginger, nutmeg, and salt. Stir in evaporated milk and egg whites. Whisk ingredients until well mixed. Let it stand for about a minute and then place on burner under low heat. Stir mixture occasionally for about 10 minutes. Gelatin should be well dissolved and the mixture should start to thicken.

Stir in pumpkin puree and whisk thoroughly. Pour mixture into pie crust. Place in refrigerator and chill for at least 3 hours before serving.

Happy Holidays!

Squat Training - 12/19/09

With the cold in the morning, I am having a heck of a time warming up my hips. This day was especially tough since I was using a lower box. I felt strong going into the end of the squats but as you will see at the end of the videos, I bit off a bit more than I could chew. I also threw in a video of Mark Bell doing some dynamic squat work...great form and intensity no matter what the weight.

Squat Training

Box Squats (Blue Tape Box and one board)

325 x 3

325 x 2 w/ 2 chains (each side)

415 x 2 w/ 2 chains

415 x 2 w/ 4 chains (added suit and straps down)

465 x 2 w/ 4 chains (added suit and straps up)

505 x 1 w/ 4 chains (added one more max to board)

505 x 1 w/ 5 chains

505 x 1 w/ 5 chains

525 x miss w/ 5 chains

525 x miss w/ 5 chains (added one more thin mat)

Front Squats

225 x 6

275 x 6 x 2

Sled (1 set equals up and back gym floor twice)

185 x 1

215 x 1 x 2

Standing Calf Raise

180 x 15 x 1

270 x 10 x 2

505 lbs w/ 5 chains

525 lbs w/ 5 chains - Missed (when the chains caught, I got stuck)

Mark Bell and Band Squats

Deadlift Training - 12/16/09 and Bench Press Training - 12/18/09

Here is my training for the week before Christmas.

12/15/09 - Deadlift Training (Third Week of Coan/Philippi Routine)

*All lift performed raw (weight x reps x sets) and after a flight back from LA.

Deadlifts
535 x 2 x 1

Speed Deadlifts
445 x 3 x 6

3 Circuits of the following lifts:

-Stiff legged Deadlifts
315 x 8 x 3
-Bent Over Rows
225 x 8 x 3
-Undergrip Lat Pulls
140 x 8 x 3
-Good Mornings w/ Buffalo Bar
225 x 8 x 3

12/17/09 - Bench Press (5th week of Coan Routine)

I have three Christmas parties to attend tonight so I needed to get it done in the morning. It is a little tough with the cold but I actually felt strong. Good times.

Bench Press
245 x 5 x 2

Narrow Grip Bench Press
215 x 5 x 2

Incline Dumbell Press
70 x 8 x 1
80 x 5 x 1

Standing Push Press
115 x 6 x 2

Side Dumbell Laterals
40 x 6 x 2

Bent Dumbell Laterals
50 x 8 x 1
60 x 6 x 1

Lying Tricep Extensions (Dumbell)
35 x 8 x 2

Cable Pushdowns
110 x 6 x 1
100 x 12 x 1

Yes, Good times.

Squat Training - 12/14/09

Today was a bit off schedule. It is typically dynamic effort bench day at the gym but with me being home yesterday watching Macaela and the gym hosting a competition, I missed my squats. I need my squat workout...at least some type of it. So today, I came in and performed one of my old school routines. Even though I have progressed more into a Westside/Coan style powerlifter, I still think this routine is great for those that don't powerlift but want to do the lifts to get stronger. In a few days (after I return from my hearing in LA), I will post the whole routine. Here is my squat work today.

weight x reps x sets

*all lift performed raw

Squats

420 x 6 x 3

note: the depth in my first set was very high. It was cold and I needed to warm up my hips. My second set was lower but still at parallel. Finally, my third set included some that were at and below. It took me awhile, but I got there!

Walking Good Mornings/Lunges w/ safety squat bar

Bar x 1 x 3 (1 rep equals one distance on the turf)

note: This was tough. I am not sure if it because I am still recovering from being sick last week or it I am just out of shape. Regardless I need to do this and/or more sled work. I was definitely winded.

Hip band pulls

Blue band x 20 x 3

Standing calf raise

180 x 15 x 3

Standing dumbell calf raises

105 x 12 x 3

A relatively light day but happy I got it in.

Deadlift Training Day - 12/8/09 and Bench Training - 12/10/09

Last weekend, I caught a nasty virus and was sick all Saturday night. Started to feel better on Sunday but was still relatively weak. Went to work on Monday and felt strong enough to train on Tuesday, which was also a day I needed to be in LA for work. Fortunately, I am only on my second week of my deadlift training cycle and am still in the lighter phase. Not going to lie, the weight on Tuesday felt heavy and for my Thursday Bench, I was unable to complete the number of reps I wanted. I weighed myself and I was actually at my competitive weight, meaning I lost five pounds. Not good when it is a result of being sick. Still, no rest for the wicked. Here is my training for those two days.

12/8/09 - Deadlift

(weight x reps x sets)

Deadlifts

505 x 2 x 1

Speed Deadlifts

410 x 3 x 8

3 Circuits of the following:

Stiff Legged Deadlifts

315 x 8 x 3

Bent Over Rows

225 x 8 x 3

Undergrip Lat Pulls

140 x 8 x 3

Back Attack Mach.

110 x 8 x 3

12/10/09

Bench Press

235 x 8 x 1

235 x 6 x 1

Narrow Grip Bench Press

195 x 8 x 1

195 x 6 x 1

Incline Bench Press

185 x 8 x 1

185 x 6 x 1

Hammer Strength Shoulder Press

185 x 7 x 1

185 x 8 x 1

195 x 6 x 1

Rear Delt Laterals

45 x 12 x 1

50 x 10 x 2

Good Times

Squat Training - 12/5/09 (with videos of box squats)

This was another good day on the squats. I decided to stay raw and used only a belt and knee sleeves. It was a very cold morning so I spent some time warming up my hips with hip band pulls. Eventually, I am going to video those things so folks know what I am talking about. I did manage to video my two highest squats though. This video not only documents, what I believe to be a few personal bests, but also how I am using the chains.

Here is my training for today.

(Weight x reps x sets) *All sets performed raw (only a belt and knee sleeves) Box Squats (blue tape) with thin foam (used monolift) 375 x 2 w/ 2 chains (on each side) 415 x 2 w/ 2 chains 415 x 2 w/ 3 chains 415 x 2 w/ 4 chains 435 x 2 w/ 4 chains 465 x 1 w/ 4 chains 465 x 1 w/ 5 chains 325 x 15 w/ 3 chains As you will see, about 3/4 of the chains settle on the floor when I hit the box and about 1/4 remain on the ground when I rack. While it is almost a complete deload at the bottom, man it feels heavy when I start to rise. Still, I am pretty sure the 465 w/ 200 lbs of chains is a raw personal bes

435 with 160 lbs of chains for two reps

465 with 160 lbs of chains for one rep

465 with 200 lbs of chains for one rep

*personal best

...more training

Safety Squat Bar 225 x 10 x 3 Hip Band Squats Blue/Green x 15 x 3 Standing Calf Raises 170 x 15 x 3

good times

Deadlift Training Day - 12/1/09 and Bench Training - 12/3/09

The meet on November 7 cut off my Mark Philippi deadlift program so I was never able to finish. So, to give it a fair shake and to see if it will actually add 25 lbs to my raw conventional deadlift, I am back at it. Here it is.

P.S.

I am start to video my lifts again. There is no better way to explain a lift (or to critique it).

(weight x reps x sets)

Deadlift

475x2x1

Speed Deadlifts

385x3x8

3 Circuits of:

Stiff Legged Deadlifts

315x8x3

Bent Over Rows

225x8x3

Pull Ups

Bodyweightx8x3

GHR's

Greenbandx8x3

*90 sec rest between each exercise and two minutes rest between each circuit

Bench Training

Again, I am sampling (what I am told) is an Ed Coan Bench Routine. After talking to Ed in Vegas, who knows what online is actually his workout. But still, I want to give it a try. I also threw in some shirt work today...which proved I need to do much more.

Bench Press

225x8x2

Close Grip Bench Press

195x8x2

Bench Press with F6 Titan Shirt

315x1

335x1

As you can see, I need much more work in the shirt to get my bench up. Currently, my shirted bench is only about 20 to 25 lbs more than my raw bench. Clearly, something is wrong

2 sets of dumbell kickbacks

2 sets of cable rope pulldowns

2 sets of concentration curls

2 sets of dumbell hammer curls

Good times

Squat Training - November 28

Had a very good day on the Squats. Not sure if it was just one of those days or all the calories I ingested over the past several...but regardless, felt strong.

I continue to use a wider stance, even when squatting raw. This will train my hips and improve flexibility. I am just at parallel at the bottom and need to loosen the hips to sink deeper. If I can do this with a wider stance, I am guaranteed to hit a personal best at my next meet. Good times.

Box Squats (w/ 1 board and black tape box) - used Monolift

325 x 3

375 x 2 w/ 1 chain (on each side)

375 x 2 w/ 2 chains

415 x 2 w/ 2 chains

415 x 2 w/ 3 chains

415 x 2 w/ 4 chains

415 x 2 w/ 4 chains

475 x 1 w/ 4 chains ( added suit with straps up)

495 x 1 w/ 5 chains

515 x 1 w/ 5 chains

515 x 1 w/ 5 chains (removed 1 board and went deeper onto box)

Front Box Squats w/ Mastodon Bar

240 x 6 x 3

Hip Band Pulls (duck stance - wide with side of feet pressed against platform)

Green/Blue Band x 15 x 3

Standing Calf Raise

180 x 12 x 3

Thanksgiving Morning Training - 11/26/09

Came to the gym bright and early. My wife, daughter, and I were walking the Run to Feed the Hungry in Sacramento so I needed to get in and get out. Still managed to get some modest training in but my bench felt REAL heavy. Not that my bench is awesome to begin with but I am pretty sure the rack pulls with bands two days earlier didn't help. Those things tear you up. I started back up at the beginning on the Ed Coan Bench Press Training Cycle. Again, let's see how it goes. Of course, after talking to Ed at the Worlds, who knows if this is his actually workout...there are a lot of imitations out there.

All work done without equipment

Bench Press

*warm up to 215

215 x 10 x 2

Narrow Grip Bench Press

185 x 8 x 2 (I am supposed to do 10 but ran out of steam)

Incline Bench Press

175 x 8 x 2 (again, supposed to do 10. The Incline is definitely a weak point)

2 sets of Dumbell Kickbacks

2 sets of Cable Rope Pulldowns

Now off to eat some bird. Good times.

P.S.

I modified a no bake pumpkin pie recipe to make it low sugar and low fat. If it turns out well, I will post it on my blog.

Deadlift Training Day - 11/24/09

With Thanksgiving coming up, my schedule will be modified for the week. Today, I trained in the afternoon (late lunch) as I had plans in the evening. Tomorrow, I will train chest and bench.

As for today, the gym seemed extra cold so I decided to do some warm ups with plyometrics. Those things get your blood flowing and did a great job warming up the hips. I may make them a staple as warmups before squat and dead training. I opened with rack pulls in lieu of deadlifts. Rack pulls with bands are great because they really challenge your grip and get you used to handling big weight. When pulling from the rack, I like to start the bar mid shin...it is amazing how much more weight you can pull by starting just a few inches more from the floor.

Anyway, here is my training.

Rack Pulls w/ quad black bands (rack set at low pin)
315 x 6
405 x 4
495 x 2 add belt
495 x 2
505 x 2
505 x 2
525 x 1
525 x 1

Bent-Over Rows
225 x 8 x 3

Undergrip Lat Pulls
140 x 8
160 x 8
150 x 8

Stiff legged Deadlifts
315 x 8 x 3

Fast Food Choice of the Day - Starbucks Reduced Fat Turkey Bacon Breakfast Sandwich

Now...I know the best choice for breakfast is what you make at home...egg whites, oatmeal, whole wheat toast, fruit, etc. However, we all know how hard it is to get to work on time, let alone be able to make breakfast. So, instead of going without, when you make a trip for your daily coffee (which we all find time for), don't forget about actual healthy calories. Starbucks has done a fine job catering to those on the go. For those that know me, they know Starbucks is my second home, so I was pleased as anyone when they came up with their breakfast menu. Their reduced fat turkey bacon breakfast sandwich is fantastic. High in fiber and protein, not to mention tasty. It does have a little more fat than I would like but giving the alternative (which would be nothing), it is a great choice. Here is the nutritional breakdown:

Calories: 340

Fat: 10 gms.

Carbs: 47 gms.

Protein: 22 gms

Fiber: 3 gms.

Good times...

Squat Training - November 21

First squat training in two weeks...post layoff from meet.

Typically, I am a narrow stance squatter but as any powerlifter will tell you, the power is in the hips. The wider your stance, the more hips and hamstrings doing the work. A good wide stance requires some flexibility in order to break parallel...and this is something I will be working on. This day's squat session featured the monolift, foam box squat, and a much wider stance. All in all, I felt good. I will keep working on and incorporate it in my next meet.

11/21/09

Box Squats with foam and green bands w/ chains

*all sets performed with green band on each side

325 x 2

325 x 2 w/ 1 chain (each side)

325 x 2 w/ 2 chains

345 x 2 w/ 2 chains

375 x 2 w/ 2 chains

375 x 2 w/ 2 chians

235 x 20

Front Box Squats

145 x 12

235 x 8

235 x 8

Hip Band Squat Pulls

Blue & Green Band x 15 x 3

Standing Calf Raise

180 x 15

230 x 15

230 x 15

Dumbbell Calf Raise

105 x 10 x 3

NOTE: I did perform a bench workout this week but it was just for a few sets to get me back in the routine. Thanksgiving will make next week tough but I will get my training in. Good times.

Return to Training - Post Meet

This is my first training session since the Nov 7 meet and the first non-meet training in two weeks. So, I didn't push it too much but did manage to get to one max set.

One of the issues I rediscovered at the meet is that not all federations use the same type of bar for the deadlift. The USAPL for example uses the same bar for all three lifts. If you squat and bench with it, you deadlift with it. In training, I have been using a deadlift bar that has a flex to it. The bar at the meet did not have a flex and it caused me some difficulty. So I figured the best way to prepare for something like that is to train with a "worst case" scenario bar...the Mastodon. The Mastodon weighs 15 lbs more than the standard bar, has no flex, and is the thickest bar I will ever wrap my hands around to pull. If I do more work with this heavy bar, I should be prepared for anything that is thrown my way.

Deadlift w/ Mastodon Bar and Chains
420 x 2 w/ 2 chains
420 x 2 w/ 6 chains
420 x 2 w/ 6 chains
470 x 2 w/ 6 chains
510 x miss w/ 6 chains

Close Grip Rope Pulls
100 x 12
110 x 12
120 x 12
130 x 12

Bent Over Rows
225 x 10 x 3

GHR's
Thin Blue Band for 3 sets

WPF Worlds in Las Vegas

I just returned from the World Powerlifting Federation World Championships in Las Vegas...and I had a blast.

This was my first international event and it was amazing to see lifters from all over the globe recognize and respect Team Supertraining. Mark Bell has done a fantastic job with this sport and I only expect greater things for the future.

This is my first long distance meet in support of my teammates and now I am wondering why it took me so long. Janet Loveall, our star female athlete, had an outstanding day and was just edged out for best lifter by phenom Liz Freel.

Greg Buffington also had a great day on Thursday...which included a controversial two red light call on the deadlift for letting the bar down "to fast." This call messed up his strategy which otherwise would have allowed him to pull big to win his class. Regardless, he successfully pulled his third attempt and finished it with a deliberate "shhhh" finger to his lips...prompting a roar of laughter from the crowd.

Now, I know Mark was hoping for a better day but he still amazed the crowd with his lifting. He broke two world records...one in the bench and one for Total in the 308 lbs class. It was a great week if you ask me.

However, I have to say the highlight of the week was being able to hang out with powerlifting legend Ed Coan. What Michael Jordon is to basketball...Ed Coan is to powerlifting. He is the great one. And there I was...having a beer and joking around with this guy. While we didn't talk much training, he did say he was impressed with my deadlifting which...honestly...is crazy! The fact that Ed Coan associates with Supertraining and hangs out with us as equals just shows how lucky I am to be a part of this team. It was truly remarkable and I can't wait to get back to the gym.

P.S.

Sacramento Kings and The Palms casino owner, Gavin Maloof, was in attendance. Apparently, he has an interest in powerlifting and is even thinking of hosting a meet at his casino. Wow is all I have to say.

Oh yeah...

Qualified for Nationals but did not perform as well as I wanted

I was hoping to acquire an elite total but failed with a 1476 total...in fact, I have yet to break 1500. I don't know why I can't transfer my success at training to a meet. I definitely have some work to do.

Anyway, I did 551 lbs at the squat (need to get over 600 lbs), 325 bench (need to at least get 375 lbs), and 601 deadlift (need mid to high 600's).

I had a weird experience at the deadlift. On my first attempt, I held the bar too far from my body and used most of my back. 601 lbs is still a lot of weight and it completely pulled me forward. As I placed the weight down...it flung me forward and right into the head judge. Needless to say, I received two red lights and had to perform the same attempt on my second lift. I was successful but missed an attempt at a state record of 666 lbs. Oh well, next time.

Goals for tomorrow's USAPL meet in San Fernando Valley - 11/7/09

It is the day before the meet and I am right at my competitive bodyweight (165 lbs)...feeling good. I haven't trained since last Saturday and even then, I was only testing my squat suit. I did run into a problem this week with work as we pulled one allnighter which wreaked havic on my sleep. With that and cutting weight, I am a little tired but will suck it up.

While my lifts will ultimately depend on how I feel tomorrow, here are my initial goals:

1. Qualify for Nationals - this requires a 1400 total. The only reason I do not get this is if I bomb out...which will NOT happen.

2. Achieve an Elite Total - this requires a 1527 total. This will take a few USAPL personal records but not out of the question.

3. Break a 1600 lb Total - This will only occur if I go 9 for 9. It is a bit of a lofty goal for an athlete that hasn't competed in this federation for some time. But I can do it if I hit PR's on all three lifts. If it doesn't happen Saturday, no worries...I will get it another time.

Good times.

Deadlift Training and Bench Press Training

I am ramping down my last week of training before my meet next weekend. I will use next week to recover and focus on making weight. Didn't do any maximum lifts this week but still trained slightly heavy (80-85% of raw max)

10/27/09

Deadlift

535 x 2 x 1

Speed Deadlift

440 x 3 x 3

Power Shrugs

395 x 5 x 3

Stiff Legged Deadlifts

315 x 5 x 3

Bent Over Rows

225 x 5 x 3

Undergrip Lat Pulls

180 x 5 x 3

Buffalo Bar Good Mornings

200 x 5 x 3

10/29/09

Bench Press

225 x 5 x 2

Close Grip Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2

Standing Overhead Dumbbell Extensions

110 x 8 x 2

Lying Dumbbell Extensions

50 x 9 x 2

Saturday will be my last full workout. I will do some light squats and try to work into my squat suit a little more. After the meet, I plan on taking another week off and post some nutritional tips on my blog. Good times.

Shoulder Training - Monday, Oct. 26

10/26/09

Behind Neck Presses - Standing

115 x 10 x 3

Front Lateral Raises

35 x 10 x 2

Side Lateral Raises

35 x 10 x 2

Bent Lateral Raises

60 x 10 x 2

Concentration Curls

40 x 12 x 1

50 x 10 x 1

Hammer Curls

65 x 8 x 2

I decided to stand, rather than sit, during my shoulder presses today. Standing adds a different element to the lift as it requires you to keep your core tight during the entire movement. Instead of simple hitting your delts, you will actually get a little abdomen and lower back work as well. I just needed to be careful and not thrust the weight up with my hips. This is a shoulder exercise primarily and not a push press/jerk. Good work tonight.

Squat Training - 10/24/09

10/24/09

Two weeks from the meet.

I am primarily a raw lifter. But since this meet is equipped, I had to break out the squat suit. To play it safe, I am sticking with the same suit, both style and size. However, the one I used for this session was brand new which adds a whole new element (the older one had tear in it which makes it illegal).

Brand new squat suits are a bitch to put on...and today was no exception. It took me over an hour. However, once it was on, I started to work it in....and as my training progressed, I felt more comfortable. Here is my log for Saturday.

Squats

375 x 2 x 1

495 x 2 x 1 (add suit)

505 x 2 x 1

525 x 1 x 1 (add knee wraps)

545 x 2 x 1

I took the 525 set almost to the ground, which was exhausting and allowed me to do only one rep. On my last set, I didn't like the depth of the first rep and took the second one much lower but only to legal depth...which is all I need. As I completed each set, I grew my more confident in my gear.

Squats with no belt

325 x 10 x 1

345 x 10 x 2

Hip Band Pulls

Blue & Green x 15 x 3

Band Calf Raises

Blue x 10 x 1

Blue & Green x 15 x 2

Standing Calf Raise

140 x 20 x 1

190 x 15 x 2

Today (Sunday, Oct. 25) was a meet hosted by my gym. Jack, Ryan, and Bill (all teammates) did very well. This was Jack's first meet and he was strong. It is nice to see the principles used at the gym translate come meet time. Hopefully, in two weeks, it will be no different.

Bench Press Training - 10/23/09

This session included some work in my bench shirt. I usually train raw but with my meet coming up on November 7, I needed to get some work in. I may do it one more time but all in all, this was a good workout.

Bench Press

245 x 5 x 2

315 x 1 x 1 (with shirt)

325 x 1 x 1 (with shirt)

335 x 1 x 1 (with shirt)

365 x miss x 2 (with shirt)

-I do believe I have 365 lbs in me but I really need to work on my form. The first one just came off the chest too fast and out of control. I got out of the groove and the weight just came down on my chest. The second attempt was a little better as I focused more on pressing to my face. Still missed it but it was much improved from my previous attempt.

Close Grip Bench Press

205 x 8 x 2

Incline Bench Press

195 x 8 x 2

Dumbbell Kickbacks

55 x 10 x 2

One Arm Dumbbell Extensions

50 x 9 x 2

Good times...

Shoulder Training - Monday, Oct. 19 and Deadlift training - Tuesday, Oct. 20

I was so preoccupied with my encounter with that darn supplement, I forgot to post my shoulder training session.

10/19/09 - Shoulder Training

Smith Military Press - Behind Neck

135 x 10 x 3

Front Lateral Press

35 x 10 x 2

Side Lateral Raises

35 x 10 x 2

Rear Lateral Raises

55 x 10 x 2

Dumbbell Preacher Curls

25 x 10 x 1 (right arm)

25 x 15 x 1 (left arm)

25 x 12 x 1 (right arm)

35 x 10 x 1 (left arm)

Concentration Curls

40 x 14 x 1 (right arm)

45 x 14 x 1 (left arm)

45 x 10 x 1 (right arm)

50 x 10 x 1 (left arm)

Again, notice the difference between the right and left arm; this is due to my coming back from bicep tendonitis. I don't see any reason to starve the left arm from working hard just because the right is on the mend. Eventually, the right arm will catch up...I don't want the left arm to lose strength as we wait.

10/20/09

Since I am competing on Nov. 7, I needed to modify my Ed Coan/Mark Phillipi program so I can find an opening deadlift. I ended getting a PR.. and only halfway through the program. Something is working.

Sumo Deadlift (suit and belt)

605 x 2 x 1

660 x 1 x 1

This deadlift is a 10 lb personal best. I did 650 lbs at the APF meet in May. I think the key is to continue to train conventional style (Ed Coan program) and train the lower back. When competition time comes around, I will switch to sumo and utilize the core power I developed doing conventional.

Conventional Deadlifts

410 x 3 x 3

Power Shrugs

365 x 5 x 3

Stiff Legged Deadlifts

315 x 5 x 3

Bent Over Rows

225 x 5 x 3

Undergrip Lat Pulldowns

180 x 5 x 3

Good Mornings

145 x 5 x 3

I still managed to finish the program but I backed off the weight. Need to make sure I rest my back after the deadlift.

Be sure to read the label

While the title implies nutritional advice, I am actually publishing this post in shame. Rarely do I put any food or supplement in my mouth without understanding exactly what's in it. Today was not one of those days.

I order supplements through Bodybuilding.com. And as usual, they threw in some sample packets of a product to try out. In this case, it was MuscleTech's Nitro Tech Hardcore. I am familiar with Nitro Tech as a protein powder (although not a big fan). Still, it was free so I thought I would try it. But here is where I went wrong. This was not just Nitro Tech...it was Nitro Tech HARDCORE. Not only did it have protein, but it had creatine and L-arginine. Now, I take creatine and L-arginine as it is, but I have discovered a strange reaction to certain versions. Muscle Tech manufacturers one of those versions; a arginine NO2 supplement that contains an accelerator that is way too intense. And of course, it was in that drink. As I was half way through it, I felt my skin get flush and itchy. I asked a coworker if my face looked red and without hesitation, the answer was "yes." I thought I was going to puke. Not too big of a deal, just annoying. And it took about an hour to work out of my system. Not fun...not fun at all.

Moral of the story: read the labels. And if you are new to taking certain supplements, start with small doses and work up your tolerance. If you have a low tolerance, move on to something else.

Squat Training - 10/17/09

Good day of squat training. Trained with Mark Bell who is preparing for next month's WPF Worlds in Las Vegas. I have also decided to do an upcoming USAPL meet in L.A. in three weeks. Both meets require the lifters to walk out their squats. Walking out squats properly is crucial to a successful attempt. You need to be efficient as possible, maintain control, and conserve your energy. Some people take way too many steps (four or five) when walking out. This is a waste of energy that could be better used for the lift itself. I limit myself to three steps (two large steps and one more for balance).

Today we used chains which adds an extra challenge when walking out. If the chains get moving, you can easily be thrown off balance. It is important you stay in control and keep your core tight.

10/17/09

(weight x reps x sets)

Squats with Chains

275 (w/ 5 chains each side) x 2 x 1

325 (w/ 5 chains each side) x 2 x 4

345 (w/ 5 chains each side) x 2 x 1

375 (w/ 5 chains each side) x 2 x 1

385 (w/ 5 chains each side) x 2 x 1

This first video posted below is 375 lbs with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only. It looks like I cut the depth.

This second video is 385 lbs (a little heavier) with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only again. I focused on depth and believe I hit the first one pretty deep.

Hip Band Undergrip Squats

Blue and Green Band x 15 x 3

Front Squats

225 x 10 x 1

245 x 10 x 2

Standing Calf Raise

180 x 15 x 1

250 x 15 x 2

Standing Dumbbell Calf Raise

115 x 15 x 2

Bench Press Training - 10/15/09 - Week 3 of new program

So far, I am really feeling this routine. Using lighter weight has forced me to give my shoulder a break but the lower volume has allowed me to focus on each set. I am feeling good...but let's see when the weight starts to get heavier.

10/15/09

(weight x reps x sets)

Bench Press

235 x 8 x 2

Close Grip Bench Press

205 x 8 x 2

Incline Bench Press

195 x 8 x 1

195 x 7 x 1

One Arm Dumbbell Exts.

55 x 8 x 1

40 x 12 x 1

Cable Pulldowns

100 x 8 x 1

80 x 10 x 1

On a side note, it looks like I will be doing the USAPL Southern California Regional powerlifting meet. Probably premature but I would like to do a USAPL meet. We will see how it goes.

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Fourth Week of Coan/Phillipi Deadlift Training Program

Moving to the fourth week of my new deadlift routine. My lower back is getting some serious work and so far, I am digging it.

This is the last week of the circuit training. Next week, I will continue the exercises but they will be in standard set form. Additionally, I will be incorporating power shrugs.

Anyway, here is what I did tonight...it looks like I am right on track.

10/13/09 - Deadlift training

(all lifts performed without equipment, including no belt)

(weight x reps x sets)

Deadlift

(after warmup sets of 225, 315, 405, and 495)

565 x 2 x 1

565 lbs is equal to 90% of my desired 1 rep raw max of 630 lbs. The video below shows this two rep max. which was actually a two rep PR without using a belt. With the exception of bending my back on the second rep, it felt good. I even think I could have pushed for a third.

(565 for two reps)

Speed Deadlifts

475 x 3 x 5

475 lbs is equal to 75% of my desired 1 rep raw max of 630 lbs. Mark Bell was there to help with my form. He reminded me to focus on straightening my legs and pushing my hips into the bar. Mark always comments on how it appears my arms actually get longer as I pull. This is optimal...the less you actually have to pull the bar, the better and more efficient the lift. When Mark first explained to me this concept, it made perfect sense. The difficulty is keeping this form as the weight gets heavier, fighting the urge to shrug the bar. Less pull, quicker lockout...that's the goal.

Circuit Training

(3 circuits of the following exercises. 60 - 90 sec rest between sets and two minute rest between circuits)

Stiff Legged Deadlifts

315 lbs x 8

Bent Over Barbell Rows

225 lbs x 8

Undergrip Lat Pulls

160 lbs x 8

Good Mornings (with Cambered Bar)

225 lbs x 8

Recipe of the Week - Chicken Cordon Bleu (low fat)

I found this recipe in a magazine a few years ago and it quickly became a staple in our dinner rotation. It was created by Laura Creavalle; a former professional bodybuilder known for her creative recipes. Creating a healthy lifestyle necessitates creativity. Unless you are training for your next bodybuilding competition, there is no need to have a complete spartan meal plan. On the flip side, you can't eat burger and fries every day and expect results. You need to find a happy medium and this is one of those meals that fits that criteria. It is my hope to include a recipe every week that will fit this criteria. Give it a try and let me know what you think.

Ingredients

4 skinless, boneless chicken breasts (approx. 4 oz each)

4 slices of fat-free or reduced fat swiss cheese

4 slices of low fat deli ham (usually, low fat means 1 gm fat per slice)

1/2 cup seasoned bread crumbs (such as Progresso)

Italian seasoning (or any other favorite seasoning)

Preheat oven to 350 degrees and coat a baking sheet with cooking spray.

Pound chicken breasts to 1/4 inch thickness and sprinkle both sides with seasoning. Place one slice of swiss cheese and one slice of ham on each chicken breast. Roll up each chicken breast and secure each with a toothpick. Place each breast on the baking sheet with seam side down, sprinkle with bread crumbs (amount depends on your liking). Bake the chicken for 30-35 minutes or until the chicken is no longer pink.

Each breast has approx. 350 calories and has a high amount of protein (approx. 45 grams), moderate amount of fat (approx. 10 grams), and a low amount of carbs (approx. 15 grams). Perfect evening meal

NOTE: A good side dish with this meal is asparagus or broccoli. Both complete the dish very well.

Oh yeah, I also trained tonight...

Shoulder Training - 10/12/09

Behind Neck Shoulder Presses

115 x 10 x 1

135 x 8 x 2

Front Dumbbell Laterals

35 x 10 x 2

Side Dumbbell Laterals (strict form - shoulders down and neck relaxed)

25 x 12 x 2

Machine Rear Delt Laterals

140 x 8 x 1

120 x 11 x 1

EZ Bar Curls (Strict - Back against the wall)

70 x 10 x 1

80 x 8 x 1

Cable Concentration Curls

30 x 12 x 1

40 x 10 x 1

Good times...

Squat Training - 10/10/09

Squats went real well today. Did some work with the chains, which I haven't done in awhile so it was a nice change. Like the bands, the chains add accommodating resistance that really help you fight through your weak points and allow you to get more out of the lift. I have attached a link to an article written by the man who revolutionized this technique. Also, I posted two videos below...the videos demonstrate the great improvement I have made in my squats. Chains work...plain and simple.

http://westside-barbell.com/westside-articles/PDF.Files/04PDF/Chains%20and%20Bands.pdf

Today's Training

(weight x reps x sets)

note: each chain weighs 20 lbs

Box Squats with Chains

375 w/ 1 chains (each side) x 2 x 1

375 w/ 2 chains (each side) x 2 x 1

375 w/ 3 chains (each side) x 2 x 1

375 w/ 4 chains (each side) x 2 x 3

395 w/ 4 chains (each side) x 2 x 1

415 w/ 4 chains (each side) x 2 x 1

Front Squats

225 x 8 x 1

275 x 6 x 1

275 x 6 x 1 (pause during set due to bar slipping off front shoulders)

Hip Band Pulls

3 sets of 15 using green and blue bands

Weighted Knee Ups

35 x 15 x 3

Weighted Side Bends

100 x 15 x 3

I posted two videos below. One is from earlier this year...the other is from today. You will notice the improvement

The squat below was done in January 2009. It was 410 lbs with 120 lbs of chains for one rep. No box. Belt and knees sleeves were used.

The squat below was done in October 2009. It was 415 lbs with 160 lbs of chains for two reps. No belt. Only knee sleeves were used.

I am taking more videos on my lifts so I can critique my technique. In this case, I am focusing on keeping my core tight and chin up.

Bench Press Training - 10/8/09 - Week 2 of new program

This is week 2 of a new bench program I am trying. So far, I like it. It feels like a hybrid of my workouts I did before powerlifting and the training I have done recently. Hopefully it works. The goal is to add 30 lbs to my bench which is pretty lofty but not unrealistic either.

(weight x reps x sets)

Bench Press

225 x 8 x 2

Narrow Grip Bench Press

195 x 8 x 2

Incline Bench Press

185 x 8 x 2

Overhead Dumbell Exts.

105 x 8 x 2

Weighted Dips

90 x 8 x 2

...good times

Third Week of Coan/Phillipi Deadlift Training Program

In my quest for a new deadlift max, here is week three of the routine:

Again, all lifts were done without equipment (including no belt).

Conventional Deadlift (warm-up with sets of 135, 225, 315, 405)

1 set of 2 reps @ 535 lbs

8 sets of 3 reps @ 445 lbs (focused on speed)

3 circuits of the following lifts (resting 90 secs. between each exercise and 3 minutes between each circuit):

Stiff-leg deadlift - 8 reps of 315 lbs (overhand grip)

Bent over row - 8 reps of 225 lbs

Underhand grip lat pulldowns - 8 reps of 160 lbs

Good mornings - 8 reps of 205 lbs

Barbell Seated Calf Raise

3 sets of 20 reps @ 225 lbs

Standing Dumbell Calf Raise

3 sets of 15 reps @ 110 lbs

Reps felt a little slower than last week but still seeing progress. Next week, I will do 565 lbs for two reps...I will get it but I am more interested in how heavy it feels.

My primary focus is to keep my core tight and focus on form (i.e. chest up and butt down). This form needs to stay consistent as the weight gets heavier.

Pre and Post Workout Meal Plan

One of the most common questions I am asked is what to eat before and after training. While it is difficult for me to prescribe an exact plan, I can share what has worked well for me. This is a plan based on recommendations discussed in numerous journals and magazines...I like it and here it is:

1. Immediately before and during my workout, I gradually drink 20 grams of whey protein and about 50 gms of carbohydrates...a powder mixture. The whey protein is a faster burning protein that your body utilizes immediately to help power you through a workout. I try to choose a carbohydrate that is slow burning and will last the duration of my workout. Read the label...you want something that is or at least mimics a complex carbohydrate.

Some people like to eat food. But eating actual food burns more energy...and this is energy you want for your workout. Also, who wants to workout on a full stomach? If you are training as hard as you should be, you are not going to be digesting that meal much longer...instead you are going to be seeing it on the gym floor.

2. Immediately after training, I take approx. 5 grams of Branch Chain Amino Acids and 5 grams of L-Glutamine. Both of these amino acids are essential in the recovery of your muscles.

3. Within 30 mins. after training, I drink a mixture of 40 grams whey protein and 100 grams carbohydrate. This time, I choose a simple carbohydrate...one that my body will burn almost immediately.

A hard workout will tear down your muscles and deplete your glycogen stores. Before you can rebuild your muscles, you need to replenish the glycogen stores in your muscles and do it fast. This mixture will do just that.

4. Between 90 mins. and 2 hours after your workout, I ingest a minimum of 40 of protein. I get this protein either through food (chicken, steak, eggs, or other meat) or a casein-based protein powder (casein is a slower burning protein). Your glycogen stores are full and it is time to rebuild your muscles. This is the meal that does it.

Put it together and you will be recovered and ready to hit your next workout.

Rarely do I detour from this plan. If I do, it is either by mistake or I am just unable to do it. Let me tell you, nothing irritates me more than not being able to stick to this plan. It is a key to recovery.

Give it a shot!

Shoulder Training - Sunday, Oct. 4

Getting in a Sunday workout is tough, however, if I want to improve my bench, I need to find some way to fit in a shoulder focused session. In the past, I trained my shoulders immediately after I trained my chest. Unfortunately, by the time I finished my bench training, the day was late and I ended up rushing through the rest of my workout. The result was a poor, unfocused shoulder workout.

I read Ed Coan is a true advocate of heavy specific shoulder training. While it's common knowledge that strong rotator cuffs and deltoids are assets to a good bench, I have never really put much effort into them. Well...with my bench the way it is and the fact Coan can bench a small car, I am going to do my best to treat shoulder day like any other training session...no longer secondary. Here is today's training log:

Behind-the-Neck Shoulder Presses

1 x 12 x 105 lbs

2 x 10 x 115 lbs

Front Lateral Raises

2 x 10 x 30 lbs

Side Lateral Raises

2 x 10 x 30 lbs

Bent Lateral Raises

2 x 12 x 50 lbs

Dumbbell Preacher Curls

1 x 6 x 30 lbs - right arm

1 x 12 x 30 lbs - left arm

1 x 8 x 30 lbs - right arm

1 x 9 x 40 lbs - left arm

(note: you will notice that there is a significant difference in strength between my arms. I have a slight case of bicep tendonitis in my right arm which is recovering but slowly. I honestly think that one of the main reasons I developed the tendonitis is that I stopped training my biceps all together, which I think could have weakened my tendons. It is just a theory but I didn't have this problem when I trained my arms. So...back to biceps I go)

"Cheat" Barbell Curls

2 x 8 x 115 lbs

Box Squat Training - speed and band work - 10/3/09

This morning, I wanted to focus on the speed of my squats. One of the best ways to develop your speed out of the bottom of the squat is to use bands. In today's training, I used green bands and a box with a thin foam.

For the bands, as you sit back in the squat, the tension lessens and allows you to explode out of the bottom. As you rise up, the tension increases and actually adds more weight to your lift. The box also increases the difficulty (or at least is intended ) as it takes away the kinetic energy from the downward motion of your squat and forces you to work harder to get out of the hole. I find the foam helpful on days I feel a little stiff in the hips. Here is what I did today.

(weight x reps x sets)

Box squats with foam

325 x 2 x 1

375 x 2 x 1

325 x 2 x 6

Front Squats

225 x 10 x 1

275 x 8 x 2

Sled (backward) superset w/ undergrip band squats

(1 sled rep is up and back on the turf)

220 x 2 x 2 sled superset w/ green and blue band squats

Dumbbell side bends (ab work)

3 sets of 45 lbs

Knee ups

3 sets (10 lbs on ankles)

I am also not wearing a belt as I want to focus on strengthening my core.

One of the things I really need to work on is keeping my core tight during the entire lift. I have a tendency to relax when I hit the box and get loose in the hips. When this occurs, the weight moves slower and feels much heavier. In the first video, you can see I was a little loose and my chest started down.

However, in this second video and 6 sets later, I stayed much tighter and chest up. As you can see, moved a little faster and more efficiently.

Bench Press Training - 10/1/09

In an effort to tackle my weakest lift, I started a new bench program today. It is a 12 week long program, based on a training cycle by Ed Coan. This workout is based on a raw one rep max of 300 lbs. The goal at the end of the program is to improve the one rep max to 335 lbs. Let's see how it goes.

Bench Press

(warmup of bar, 135lbs, and 185 lbs)

2 sets of 10 reps @ 215 lbs

Narrow Grip Bench Press

2 sets of 10 reps @ 185 lbs

Incline Bench Press

2 sets of 10 reps @ 175 lbs

Overhead dumbbell exts.

2 sets of 8 @ 105 lbs

Weighted Dips

2 sets of 10 @ 145 lbs (plus body weight)

upcoming...

In the next few days, I am going to detail a workout I used most consistently over the past 17 years. I actually began this program in 1992 and believe it is responsible for building the powerlifting foundation I have today. stay tuned...

Second Week of Ed Coan/Mark Philippi Deadlift Workout

Second week of a new deadlift routine. This is the same routine that Scott "Hoss" Cartwright is trying as well. Good to mix it up once in awhile. Here is what I did tonight (9/29/09).

All lifts were done without equipment (including no belt).

Conventional Deadlift

(warm-up with sets of 135, 225, 315, 405)

1 set of 2 reps @ 505 lbs

8 sets of 3 reps @ 415 lbs (focused on speed)

3 circuits of the following lifts (resting 90 secs. between each exercise and 3 minutes between each circuit):

Stiff-leg deadlift - 8 reps of 315 lbs

Bent over row - 8 reps of 215 lbs

Underhand grip lat pulldowns - 8 reps of 160 lbs

Good mornings - 8 reps of 205 lbs

Barbell Seated Calf Raise

3 sets of 20 reps @ 205 lbs

Standing Dumbell Calf Raise

3 sets of 12 reps @ 100 lbs

So far, I am digging this routine. It requires a lot of work and feel it will help build my stamina.

Now, I admit that the deadlift is probably the one lift that should be the least of my worries. But as evidenced by my poor showing at the last meet, there is always room for improvement and if I hope to one day pull 700 lbs, I need to work harder and try all things.

upcoming...

In the next couple of days, I will be post my current diet and supplement plan.

for comparisons...here is the first week of the Coan/Philippi routine

9/22/09

Conventional Deadlift

2 sets of 2 reps @ 475 lbs
8 sets of 3 reps @ 385 lbs

3 circuits of the following exercises (note: rest of 90 sec between exercises; however, sometimes my rest period went a little long or was too short. Need to focus a little more. a couple of minutes between each circuit)

Stiff-leg deadlifts
8 reps
Bent over rows
8 reps
Reverse grip lat pulls
8 reps
Arched back good mornings
8 reps

Apparently, Johnnie Jackson beat Ben White for "World's Strongest Bodybuilding Builder." Ironically, I just trained with the world's strongest professional bodybuilder a few weeks back...and it wasn't Johnnie Jackson. Here is some footage...

http://www.youtube.com/watch?v=lc345JlAE2M

AND...here is some footage of the "competition" at the Mr. Olympia, with a guest appearance from our main man, Stan.

http://www.rxmuscle.com/videos/c-interviews/800-johnnie-jackson-defeats-ben-white-at-the-2009-olympia-worlds-strongest-bodybuilder.html

first video - 585 lbs with double purple band tension; second video - 515 lb raw box squat

Most of the guys are in Las Vegas for the Mr. Olympia so it was a quiet day at the gym. With my competition just last Saturday, I needed to take it easy anyway. Did the some light squats as follows:

(weight x reps x sets)

380 x 2 x 1

305 x3 x 8

While the Westside methods are still the foundation of my workouts, I am starting to incorporate some workouts based on those of powerlifting legend Ed Coan. I am also looking at some periodization training.

I am going to try them all. I mean, why not?

Welcome to the first entry of my blog. In this blog, I will be discussing my life and training in Sacramento, California. I currently train in one of the strongest gyms in the country, Supertraining Gym. Mark Bell, who was recently featured in the acclaimed documentary "Bigger, Stronger, Faster*", not only owns the gym but serves as coach and training partner. Other well known powerlifters, such as Scott Cartwright, Stan Efferding, and Janet Loveall, train here. They, as well as my other teammates, have proven instrumental in my success.

I compete in the 165lb class and with their help, I have become one of the better (albeit not the best) 165lb lifters in the nation. There is always room for improvement and my goals are never ending.

The biggest challenge in achieving these goals is balancing my professional (I am currently a consultant for the California State Legislature) and family life (my wife and I recently had our first baby girl). Plus, I like to have a social life outside of the gym. Although this balance act can be challenging, it is not impossible to enjoy it all. And I will utilize this blog to prove it.

Also, I will be posting strength and endurance event information. Please continue to check in for updates.

Thanks and enjoy!