The Pity Party is Over

As I have made abundantly clear, I had a rough day at the Olympia. Not only did I only pull my opener, I couldn't even move my second and third attempts. The weight felt so heavy, I thought it was a misload. Of course, it wasn't...it was just heavy. And I shouldn't have been that surprised. My training has been anything but optimal...and my preparation for the meet was even worse. I knew this going in, but thought it wouldn't matter. I have done this before...trained normally, not powerlifting, and still able to handle some heavy weight at the meet. Last weekend, however, was not the case...and it was humbling...so humbling, I actually contemplated quiting. Sure I would still workout, but maybe I was done with competitive powerlifting. Done competing, really?

In retrospect, Vegas was not that bad...in fact, I actually had a great time. I was able to hang out with the sport's best, spending much of my time with the greatest, such as Ed Coan, the prolific powerlifting icon, and Stan Efferding, one of the strongest raw powerlifters of all time. Mark Bell, my coach and mentor, allowed me to be a part of his booth. Heck, strolling The Strip with my teammates Juan and Jim was definitely classic. Still, for some reason, I couldn't shake my performance and all the fun in powerlifting just left me...and quiting was contemplated. But thankfully, time heals all wounds and I am ready to get back at it. I just need to face reality.

I am not 20 anymore and my recovery time has slowed. While I am still a firm believer that you can lift heavy at any age as long as you take care of yourself, you still have to be realistic. My buddy, Treston, simply said when you train, "your overtraining." What's annoying is he's right. What is even more annoying is that I preach against overtraining all the time, and here I am overtraining. So here's the deal...I need to lift smarter and lift like a powerlifter. I am not a bodybuilder anymore and don't have to do curls every week; I am sure my arms will get plenty of work from holding 600 lbs in my hand. Actually do some true speed work and pull conventional. I will mix it up, but most importantly; I just need to be smart...and maybe listen to my training partners a little too.

Who knows when my next meet will be? But one thing is for certain, there will be another meet.

Hello...Miss Me?

Yes, it has been over five months since my last post...but this doesn't mean I had stopped training. It has just been different. In my new job, evening work is often required and getting to the gym at night, especially after attending a dinner or event, is very difficult. Morning training sessions have become the norm, and as such, I find myself training alone.

I have only competed once since the transition; a bench only at that. When you compete in gear, it is damn near impossible to train for a full power without the help of your training partners. They help with your gear, they spot you, and most importantly, they motivate you. I am hoping, now that the Legislature is out until January, I will be able to get back with the team and dial it back in.

I am shooting for my first multi-ply meet in November. It's a local meet, hosted by my powerlifting team. And perfect to help me get back in the game. If I pull it off, it will be my first full power meet since January. Let's see how it goes.

On another note (and one more pressing) is the Mr. Olympia in Las Vegas this weekend (September 16-18). I started a tradition of going to the Olympia last year. Yes, its only year two but I plan to keep it going. As for the powerlifting, I figured since I am there, I may as well compete. But in what? I am in no condition to do a full meet. How about the deadlift only? This is the one lift that is a bit easier to do solo...and it happens to also be my best lift. Sounds like a winner.

I have three more days to make weight...165 lbs. So far, I am on track. The one part that sucks is the night before weigh-ins is my birthday, and nothing says happy birthday like trying to make weight. As for the lift itself, I am shooting for anything over 633 lbs, which is my current 165 lbs weight class personal best. But if I am off that day, oh well...I am in Vegas.

I leave on Friday, compete on Saturday, go big Saturday night, and leave on Sunday. Sounds like a good weekend.

And as always, good times.

The Man Purse

"It's where I keep all my things. Get a lot of compliments on this. Plus, its not a purse, its called a satchel. Indiana Jones wears one."

Ha! Just one of the many hilarious quotes from the movie, The Hangover...and a quote that is thrown at me almost daily. Why? Well, I am one of those folks that actually utilizes the satchel, or "man purse" if you will.

Its not because I have a new job. Its not because I am trying to be fancy. And its not because it's a "Coach" (although I dig Coach...thanks Alli!) It is...yes folks...where I keep all my things.

By things, I really mean food, supplements, and all else needed to keep me on track. To some extent, the purse has become more prevalent due to the new job but to be fair, it existed long before. In the morning, I grab my supplements and my food and throw it in my bag. A glorified lunch pale I guess. Then, at work, when I need to leave my office for a long period of time, I grab my purse and out the door I go. Come noon or 2 pm or whenever, when it is time to eat, I go to the bag. The food in the Capitol is not known for its health content (unfortunately) and is limited. So this thing becomes a life saver. I grab my chicken and tortilla...or my protein powder and shaker...and go on with my day.

Look, I have been busy in my new gig and it has been difficult to get to the gym. But I have still managed. If it weren't for my ability to keep a positive nitrogen balance (constant source of protein) and keep my energy up throughout the day, I can tell you that making it to the gym would be that much more difficult.

So, I will continue to wear my "purse" and you can continue to mock me. But please keep in mind, the next time you pass out in the middle of your workout or fail to make it in entirely; I hope you don't mind a little ribbing. Long live the purse. Good times.

New direction

After almost 15 years with the State Legislature, I decided it was time to pursue a new - albeit related - career. Professionally and personally, it was the right move...but definitely not one taken lightly. I am expecting a change. In my new role as a lobbyist, I am certain to have many busy nights that may interfere with my training. And since many of those nights will be attending social affairs, my diet could easily take a hit as well. My goal...stay on track.

Right now, my training schedule is Monday mornings, Tuesday nights, Thursday nights, and Saturday morning. Monday...no problem. Why? Few work requirements at 6 am. So if this is the case, why not Saturday? For the most part, Saturdays are safe...but there are times, such as a weekend in April, that will require my attendance to out of town events.

As for the evenings, Thursdays should be fine since Members are gone and few events happen that late in the week. But Tuesday - one of the busiest nights of the week - is another story. So what to do?

First, I just need to plan ahead. Few events happen without notice...so for those weekend events, I will train on Friday. I have a few training partners that can make themselves available on Fridays; all I need is to give a little notice. For Tuesdays...and while it may suck...it looks like another morning workout. Deadlifting is tough enough but in the morning, its a whole new element. But what's worse: training in the morning or missing it all together.

Look, no matter what change in my life, I will continue to do what I do. On April 15, 2009, my daughter was born. On May 24, 2009, I entered a meet on a whim and pulled 650 lbs, which to date, is my best competitive deadlift. My bench and squat weren't too bad either. My point...life changes are inevitable...but it should never be used as an excuse to quit training.

Trust me, I have heard it all...but all I heard...were excuses. Keep on and good times follow.

Energy Supplements (and the deadlift)

I am trying out this new supplement called Rage. It's made by Universal Nutrition; you know the one with the "Animal." I love their product line and since they became a sponsor of powerliftingwatch.com, I figured I would give Rage a try. In terms of a jolt of energy, I have to say the thing does the trick. The only problem is - once in a while - I experience a little tingling in the ears. It could come for the beta alanine which has cause reaction before, so its not that big of a deal.

I only take Rage on days I train...specifically about 30 mins before. On all other days, I use Optimum Nutrition Amino Energy. I really like this product. The caffeine source comes almost entirely from green tea and green coffee. Amino Energy comes in two flavors: grape and fruit fusion. Both taste good and make a good substitute to coffee.

I feel comfortable recommending Amino Energy to anyone not sensitive to caffeine. However, I would tell all others to use Rage with a caution...only because of its intensity.

On a side note, Mark Bell told me today - or I should say reminded me - that I just simply need to back off the heavy deadlifts. I will be the first to admit that it is tough for me to stay light...especially after a good couple weeks. But eventually, your body just says uncle. I know this but sometimes, I just need to be told. The is especially true now that I am dabbling in multi-ply. Multi-ply really taxes the nervous system and squatting in the gear week after week is going to take a toll...especially for a newbie. Not a great day in deadlifts today and so for awhile, I am just going to work on getting stronger...maybe some deficit deadlifts, rack pulls, and band work. At the end of April, I will test my strength again. Maybe...hopefully...I will get closer to 700 lbs. All the Rage in the world is not going to get me there...smart training will.

New favorite supplement supplier

Quick post and a shout out to my new favorite supplement supplier. Nothing against bodybuilding.com, but prosource.net has great quality product, namely their brand. Their amino acids are produced by the Japanese company, Ajinomoto; a company known for producing the highest quality protein and amino acids. Also, their creatine is derived from Creapure, a high quality product from Germany. All good stuff and at greatly reduced prices. While delivery to the west coast (they are based in NJ) can take a week, it is well worth the wait.

Add my protein powder from trueprotein.com and you have a great arsenal.

www.prosource.net

www.trueprotein.com

Wine...too drink or not too drink.

I recently read an article in Food & Wine magazine on the calorie content of wine. While I enjoy my share of wine, I am also not dillusional in thinking it doesn't take a toll on my diet. I know...I know. I am a powerlifter...who the hell cares? Well, old habits die hard, and honestly, most powerlifters - at least the good ones - do care about what they put in their body. That said, we have our vices and mine is wine. So everytime I see an article that alludes to wine's health benefits, I am quick to read it. This was one of those cases.

Before I begin, this article reeked a lot of the "Eat This, Not That" guy, so please take it in with the "no duh" factor. But even so, it was interesting.

First with the obvious. The amount of calories in a glass of wine is dependent - primarily - on the amount of its alcohol. Like carbohydrates with 4 calories and fat with 9 calories per gram, alcohol has 7 calories. So logic tells you, the higher the alcohol, the more the calories. Now comes the article...

A Krispy Kreme doughnut has approx. 190 calories. This is the equivalent to one and half glasses of pinot noir. Not so bad. Some of you may choose the doughnut...I mean, those things are pretty delicious. But man, a glass of pinot ain't bad.

Moving on...one large McDonald french fry equals 500 calories...this equals nearly 4.3 glasses of cabernet sauvignon. Wow. But here is a big kicker...a taco bell taco salad equals 775 calories, which, my friends, is the equivalent of a bottle and a quarter of chardonney. Hey, if I had the chose of drinking a bottle of wine or eating a fat laden taco salad, there is no question....oh waiter...

But before we break out the bourdeoux, in the famous words of college football's Lee Corso..."not so fast my friend." There is more to this story.

As we know, wine has its health benefits. Red wine has resveratrol; a known antioxidant tied to prolonging cell life and overall health. Wine - in moderation - also does a fine job reducing the stress of the day. Wine, however, lacks the macronutrients of some of the magazine's comparisons. For example, a taco salad may be high in fat...but that fat is also an essential nutrient your body can use. Also, and most importantly to the powerlifter, it has protein...and quite a good amount. In my own research, I learned your standard fiesta taco salad has 27 gms of protein. Yes, it comes with 42 whopping grams of fat. But considering alcohol calories are empty and basically worthless, it might be worth a second look.

So, what is the purpose of the entry? The purpose is to show that it is okay to drink a glass (or two) of wine; and enjoy life. But also realize that wine is not a substitute to food. The "Eat This, Not That" guy will use these comparisons like they are apples to apples. But if you have a hard workout, eat the fricking taco salad and save the wine for your social hour.

You can be strong and lead a happy life...neither wine or a burger will kill you. Just be smart about it.

Making the move into multi-ply gear

When I first starting training with Supertraining, you never would have heard me say "yeah, I will give double-ply gear a try." Well, times have changed. With the Fit Expo done and the elite total achieved, I am going to give multi-ply a run. I have an elite total in raw (SPF) and an elite total in single ply (USPA)...so, of course, why not look into multi-ply?

To achieve a pro total in the SPF, I will need a 1650 total. If I can find the right gear for both my deadlift and squat, I should achieve this with little difficulty. However, to be competitive at this level, I will need a total near 2 grand. This, my friends, will take some serious time and effort, especially since my bench sucks so bad. My deadlift compares very nicely to rest of the folks, single or multi-ply. A squat in multi-ply gear should bump up a good amount. My bench, however, needs some work. I can barely stand a tight, uncut single ply...so moving into reinforced bench shirts will probably blow my mind. Your bench is your bench and I have to move it up if I think I have any shot of competing with the "big" boys.

As for my training this week, on Thursday, I did some quick bench work (basic reps and sets) and then today (Saturday) I box squatted with the buffalo bar, using a pair of my teammate's, Greg Buffington, metal ace briefs. I went up to five plates with a couple of chains on each side. The bar moved fast and I was able to achieve a fairly wide stance. As for the gear, the briefs fit a little big on the waist but snug on the legs. I am going to get myself a pair and, if necessary, have them taken in. As soon as I get comfortable, its go time.

Fit Expo Weekend

Well alright. The Fit Expo has come and gone and the American Cup was a success! While I came in second to a strong ass 148 pounder, I finally...FINALLY...got me Elite total and two personal records at 165 lbs.

The day started off kind of shaky. For whatever reason, I was very nervous. It's funny that you spend all this time training, but when it comes to game day, all confidence goes out the window. During my squat warm-ups, I was just not feeling it. So to be safe, I dropped my opener from 551 to 540. Although it was only 11 pounds, it was enough to settle my mind. I promptly went out and squatted. I followed with a second and successful attempt of 573 lbs...this was a personal best at 165 lbs. For my third attempt, I had 600 lbs. on the bar. While I went down and came back up with it, I cut the depth and was red lighted. I knew it too; the weight came up way to easy.

The next event was the bench press. Again, my mind was all scattered. I went into my opener of 330 and completely it succesfully. I jumped to 352 which ties my personal best at any body weight. I needed this press because it would basically seal my Elite...requiring only 606 lb deadlift. While I did press the weight, it was far from easy...felt heavy and my body was very shifty. I put 363 on the bar next and only managed to move it off my chest...I was just not feeling it. Besides, the bench press is the time I relax between the squat and deads right? Ha!

On to the Deadlift. Long story short....I went 3 for 3. To officially seal my Elite total, I opened with 606 lbs...brining my total to 1531. I entered a second attempt of 622 and then a third attempt of 633 (personal record at 165 lbs). This brought my Elite total up to 1560. This was the highest total I ever completed at 165 lbs...and it felt great!

Still, I have much improvement. My next two goals are a 1600 lb total and a 372 lb bench press. I may just enter a bench only meet to try and focus on that event. The only way I can safely secure a 1600 lb total is if my bench press improves. I can get a 600 lb squat; I can get a 650 lb deadlift BUT I don't want to have to rely on it. My bench is embarrassing and it needs to improve.

Also, while my deadlift is my bread and butter, my coach, Mark Bell, reminds my that my deadlift is good because I am strong...not because I am a master technician. If I can seal my technique and be consistent with it, why not pull 700 lbs? Seriously.

Anyway, that is the meet report.

Also, I have actually already squeezed in a quick workout. I pulled conventional tonight just to get a feel of the weights. Here is my workout for tonight.

February 1, 2011


Conventional Deadlifts
375 x 8 x 4

Pull Ups
BW x 12 x 1
BW x 10 x 1
BW x 8 x 1

Dumbell Rows
80 x 10-12 x 3

Next meet could be as early as March...if it is, it will be a bench only. Good times.

One week from the Fit Expo

So far, I seem to be right on track to lifting well at the Expo next weekend. I did all my openers two weeks ago and spent the past week just fine tuning my technique and simply training. I currently weigh between 169 and 170 in the morning and should be right on the money at 165 come Friday. Excited to compete and get this one under my belt. Here is my training, with a side note on how I will make weight.

January 11, 2011

Sumo Deadlift - Opener
405 x 6 x 1
495 x 6 x 1 add belt
545 x 2 x 1 add suit and belt
575 x 2 x 1
605 x 1 x 1

605 moved well but slower than I want. I still need to focus on pushing my butt to the floor and getting my chest up. One trick Mark Bell told me was to actually push my back toward the wall behind and pull my shoulders back. If I can stay consistent with that movement, I should be on target

Straight Bar Close Grip Pulls
140 x 8 x 1
160 x 6 x 2

Wide Grip Lat Pulls
160 x 6 x 1
150 x 8 x 2

GHR's
26 lb kettle bells x 8 x 3

January 13, 2011

Bench Press - Opener
225 x 10 x 1
255 x 2 x 1
275 x 2 x 2
315 x 1 x 1 on 2 board
335 x 1 x 1 on 1 board
335 x 1 x 1

Good clean opener. I just need to focus on pulling the bar to my chest by pulling my shoulder blades together. I load up like a spring and then unwind.

Dumbbell Curls
60 x 10 x 1
70 x 10 x 2

Band Pushups
Green Band x 10 x 2

Dumbbell Press
100 x 8 x 1
100 x 6 x 2

Concentration Curls
45 x 12 x 1
55 x 10 x 2

Hammer Curls
45 x 9/10 x 2

January 15, 2010

Squat - Opener
325 x 2 x 2
415 x 2 x 1 w/ legless briefs
465 x 2 x 1 w/ briefs and suit straps down
505 x 1 x 1 w/ briefs, straps up
525 x 1 x 1 w/ briefs, straps up, knee wraps
555 x 1 x 1 w/ briefs, straps up, knee wraps

555 really moved well. The key was to keep air in my core and squat fast; I really need to drop quickly in the hole and let the knee wraps and suit help me rebound. Another key is to preroll the knee wraps so that they go on tighter; I, by the way, will wrap my own knees at the meet. Finally, instead of a usual narrow grip of bar, I will actually hold the bar this time a little wider; this will help me keep my shoulders back and chest up.

Reverse Sled for 20 mins
180 x 20 mins

Calf Raise
145 x 20 x 1
235 x 15 x 2

Blue Band Pull Throughs
Blue Band x 15 x 3

Since my openers, I did a few more sessions of training. I did some cardio and trained my shoulders and triceps at my local health club on Jan. 17. I did some reverse band pulls in gear, working up to 655 for a double, and finished up with some back work on Jan. 18. On Jan. 20, I did some more shirt work but only 2 sets to make sure I keep my technique...and don't forget; I finished up with some dumbbell chest work and some biceps. FInally, I did some walk out squats with chains (no gear) on Jan. 22. I worked up to a bar weight at 290 (inc. 60 lb Mastodon bar) and about 5 sets with 4 chains. As luck would have it, I actually tweaked my lower back a bit on the walk out...not big deal, just a muscle spasm. It will be all healed up come this weekend. Good times.

A bit on my weight cut...

In recent competitions, I often would be at my competitive weight over a week before the meet. While it was nice not having to worry about making weight, the end result was me actually coming in too light. At my last meet, I weighed just under 161 lbs...not ideal when you are used to training about 10 lbs heavier. My gear was loose and I probably lost some muscle (and strength) along the way. This time, I am doing things differently. I did some preliminary cutbacks to get my weight to about 170 lbs at a week out. From this time, I will rely on cutting five pounds of water to make the Friday weigh-ins. This particular meet allows for 24 hour weigh-ins (USAPL meets are only 2 hours) and I am going to use that advantage to the fullest. I will weigh in and then gain as much weight back as I can. I will keep my blog updated on my progress. It's go time.

Happy New Year folks! Let the last month of training before the Fit Expo American Cup begin!

Alright...alright. I have been absolutely horrible at updating my blog. So, one of my New Year's resolutions is to be more consistent. My wife graciously gave me an iPad for Christmas so I should have no excuse. So, to get the party rolling, I will enter the first few sessions of 2011.

On a side note, I have really beat up my body. My whole right side of my body feels like I have been hit with a baseball continuously. After the Fit Expo at the end of January, I look forward to some time off for repair.

January 2, 2010

Feels groggy from the long weekend...I still managed to squeeze in a quick chest, shoulder, and tricep session. The problem: lost my journal entry.

January 4, 2010

Feeling a little beat up and trying to expand my recovering time, I opted for a true speed deadlift day.

Conventional Deadlifts - I averaged about a minute or less between sets; all done raw

405 x 2 x 1
405 x 2 x 2 w/ 2 chains total
405 x 2 x 2 w/ 4 chains total
405 x 2 x 2 w/ 6 chains total
425 x 2 x 2 w/ 6 chains total
405 x 2 x 2 w/ 2 chains total
405 x 2 x 1

Wide Neutral Grip Lat Pulls
140 x 8 x 3

Undergrip Straight Cable Bar Rows
140 x 8 x 1
150 x 8 x 2

GHR's
Blue Mini Band x 8 x 3

January 6, 2010

Bench Press
225 x 10 x 1
275 x 2 x 1
315 x 2 x 1 off one board (added my Rage X shirt)
335 x 1 x 1
345 x miss x 1 (I came down a little too crazy and lost control of the bar near the top end)
275 x 2 x 2 off a 1/2 board
315 x 2 x 1 off a 1/2 board
315 x 2 x 1
325 x 2 x 2
345 x 1 x 1
345 x 1 and missed second (set the bar on chest way to high) x 1

Dumbbell Bench Press
70 x 12 x 1
75 x 12 x 2

Straight Bar Curls
115 x 6 x 1 (too heavy and bad form)
95 x 8 x 1

Concentration Curls
55 x 10 x 1
65 x 8 x 2

January 8, 2011

Cambered Bar Squats - Lost actual rep/set information when my phone - where I log my journal - went out. So I based the ino below on memory. Also, I used a loose pair of legless briefs for a little more support. I have never worn those before but the rules of my next meet allow them under suit. In the end, I don't believe they will give me much extra support BUT the extra material will serve to help tighten the looseness in the hips of my competition suit.

Started with straight weight and then started to add chains. I worked the weight up to 390 x 2 x 2 with 3 chains and then dropped the chains and moved up to 450 x 1 x 1.

Kettle Bell Lunges
24 kgs x 10 x 3

Overhead Squats w/ bar only - this is the first time in a long time I have utilize this movement. I did it primarily to help keep my shoulders back and back tight. No tightness in core or hunched over, you cannot perform this exercise.
55 x 10 x 3

Standing Calf Raises
230 x 15 x 1
320 x 10 x 2