Strength Training in California's Capital

The Pity Party is Over

2011-09-28T20:33:00.000-07:00

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?

2011-09-13T22:48:00.000-07:00

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

2011-05-09T20:48:00.000-07:00

"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

2011-04-03T20:47:00.000-07:00

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)

2011-03-26T18:14:00.000-07:00

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

2011-03-09T21:20:00.000-08:00

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.

2011-02-13T21:20:00.000-08:00

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

2011-02-05T13:22:00.001-08:00

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

2011-02-01T22:01:00.000-08:00

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

2011-01-23T13:18:00.000-08:00

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!

2011-01-09T13:40:00.001-08:00

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

Some more entries (and let the meet prep begin)

2010-11-15T21:02:00.001-08:00

I am entering my last two training sessions. I know I am missing a bit more entries but I figured if I kept telling myself I needed to enter all of them, I never would. So here are the two.

Also, this is the start of my training program for the LA Fit Expo at the end of January. I am doing the full power meet (squat, bench, and deadlift) so I need to get in my training, especially in gear. I benched raw this last session but my squat was geared and it went well. Good times.

November 11, 2010 - Bench Press

Incline Flyes

65 x 10 x 3

Side Laterals

35 x 10/12 x 3

Rear Laterals

40 x 10/12 x 3

Bench Press

275 x 4 x 1 on 1/2 board

300 x 2 x 1 on 1/2 board

315 x 2 x 1 on 1 board

325 x 1 x 1 on 1 board

335 x 1 x 1 on 1 board

135 for numerous reps to work on tucking the elbows

November 13, 2010

@ Capital Athletic Club

Leg Press

720 x 10 x 1

810 x 8 x 2

855 x 6 x 1

Toe Presses

630 x 7/8 x 3

520 x 9 x 1

Leg Extensions

250 x 8 x 3

@Supertraining Gym

Safety Bar Box Squats w/ black inzer single ply suit (knee sleeves)

425 x 2 x 1 w/ low box and 4 mats w/ blue foam (13 inches minus foam)

475 x 2 x 1

515 x 2 x 1

565 x 2 x 1

565 x 2 x 1 (removed one mat)

605 x 1 x 1

625 x 1 x 1

Calf Raises

180 x 20 x 3

Another Long Delayed Journal Entry

2010-10-20T12:17:00.000-07:00

I will try to do better and even leave more videos like in the past. My calendar has just been busy and I haven't been able to consistently train with my powerlifting team. Hopefully, I can start back up on that after the election. I will post some videos from the Olympia (backstage during the powerlifting events, etc.) at my next entry...stay tuned.

Anyway, I had a great time in Vegas. I worked with Juan Lajia for his bench competition and then had the pleasure of helping Stan Efferding during the Worlds Strongerst Bodybuilder Competition. Most of my time, however, was used helping Mark Bell at his booth that highlighted one of his most remarkable inventions, "The Sling Shot." If you haven't seen it, check it out at howmuchyabench.net. I have been having shoulder issues and this thing has helped me not only overcome the pain, but allow me to bench a whole heck of a lot more weight. You will see this on some of bench workouts below. If you have been following my blog, you will know that I am not a strong bencher, even in a bench shirt. The Sling Shot is "stupid cool."

NOTE: I believe I left out a couple of journal entries from my first entry here to my last entry. I must have misplaced the log. Anyway, here you go. This is most of my training since the Olympia Expo.

October 2, 2010
*My family and I traveled down to the USC vs. UW game in LA. The day of the game; we stayed with her sister in Valencia aka Awesometown. Not willing to miss another workout, I got a day pass at LA Fitness and got some work in. I actually had a pretty good workout. Remember, the code is "weight x reps x sets."

Leg Press
720 x 8 x 1
810 x 6/7 x 2

Hammer Unilateral Leg Extensions
100 x 10 x 1
120 x 8 x 2

Squats (w/ belt and knee sleeves)
405 x 8 x 1
455 x 6 x 2

Seated Calf Raises (Nautilus XPlode)
180 x 8 x 3

Machine Calf Raises (Seated Nautilus Plus)
140 x 8 x 2

Standing Calf Raises (Cybex)
300 x 10 x 2

October 5, 2010
Deadlifts (note: this is the second deadlift training session after a two month layoff)
405 x 8 x 1
455 x 8 x 1
675 x 1 x 1 w/ reverse green bands (I jumped in someone elses exercise, ehem Treston, and pulled it. Not going to lie, not the smartest thing I have done and definitely burnt me.
455 x 8 x 1

Close Grip Lat Pulls
160 x 8 x 3

Pulls Ups
Bodyweight plus 25 x 6 x 3

GHR's
Blue Band x 8 x 3

Concentration Curls
50 x 12 x 1
60 x 10 x 2

Hammer Curls
60 x 8 x 2

October 7, 2010
Bench Press w/ Sling Shot (narrower grip)
-after warm up sets
275 x 8 x 1
295 x 6 x 1
295 x 4 x 1
305 x 2 x 1
*I actually broke form and fought against the Sling Shot, actually aggravating my arm. I need to let the Sling Shot do its thing and just go with the motion. Still need some work.

Incline Dumbell Flyes
75 x 10 x 1
80 x 8 x 1
80 x 6 x 1

Double Hitchhiker (with light dumbbell)
5 x 12 x 3

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Cable Pushdowns (EZ Bar)
110 x 8 x 1
130 x 6 x 2

Dumbbell Kickbacks
50 x 3 x 3

October 9, 2010
*@ Supertraining Gym

Squats w/ knee wraps (after warm-ups)
420 x 8 x 1
490 x 4 x 1
510 x 4 x 1
530 x 2 x 1

*@ Capital Athletic Club
Leg Press
720 x 8 x 3

Toe Presses
630 x 10 x 1
720 x 8 x 2

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

AbCore
25 (Top), 25 (Bottom) x 15 x 1
50 (Top), 25 (Bottom) x 15 x 2

Abench
Bodyweight x 20 x 2

October 12, 2010
Deadlifts
315 x 8
405 x 8
455 x 6
495 x 2 x 4

Neutral Grip Cable Pulls
160 x 6 x 3

Barbell Rows (Overhand Grip)
225 x 8 x 3

GHR's
Purple Bands x 10 x 3

Concentration Curls
55 x 10 x 2

Hammer Curls
55 x 10 x 2

October 14, 2010
Incline Dumbell Flyes
65 x 10 x 1
75 x 10 x 3

Bench Press w/ Sling Shot
225 x 8 x 1
245 x 8 x 1
275 x 6 x 1
295 x 6 x 1

Side Laterals
35 x 8 x 3

Bent Laterals
45 x 8 x 3

Dumbbell Kickbacks
45 x 12 x 1
55 x 10 x 1

Cable Pushdowns
100 x 10 x 1
120 x 8 x 2

October 16, 2010
*Going off of memory because I missplaced my log for this day
Squats
415 x 8 x 1
465 x 4 x 2 (not to complete depth but felt good nonetheless. Belt and knee sleeves only)

Sled
3 sets

Kettle Bell Leg Extensions
3 sets

Standing Calf Raises
3 sets

October 20, 2010
*Had accupuncture therapy on Tuesday so I couldn't train that day. I put it off until Wednesday morning.
Deadlift (w/ Q Bar)
405 x 8 x 1
495 x 6 x 1 (Tore calus but had one of the trainers at the gym tape my hand. I was good to go after)
545 x 2 x 3 (did not do my fourth set as I felt tightness in my neck. I am trying to lift smarter and not get any setbacks.)

Close Grip Lat Pulls
140 x 10 x 1
160 x 8 x 2

Dumbell Rows
80 x 12 x 1
100 x 8 x 2

Superwide Sumo Stiff Legged Deadlifts
225 x 8 x 3 (THESE WERE A KILLER!)

Concentration Curls
55 x 8 x 2

Straigh Bar Curls (minimal rest between sets)
Bar Only x 20 x 3

Another journal entry before heading to The Olympia in Vegas

2010-09-23T11:57:00.000-07:00

September 2, 2010

-Bench Press Day (missed journal entry)

September 4, 2010

I started a new training regime on Squat Days. I will start at my commercial gym (Capital Athletic Club) and then move on to Supertraining Gym. This not only allows me to fit in some accessory exercises, but my hips and legs are all warmed up and ready for a session of squats. And believe or not, my legs are not spent at all by the time squats begin.

*at Capital Athletic Club

Unilateral Leg Press
405 x 8 x 1
495 x 7/8 x 2

Leg Exts.
250 x 10 x 3

Seated Calf Raise
180 x 10 x 3

*at Supertraining

Cambered Bar Squats w/ blue tape box, 1 mat, and 1 foam cushion
330 x 4 x 1
420 x 2 x 3
470 x 2 x 3
490 x 2 x 1

Pull Throughs
Blue Band x 15 x 2

Standing Calf Raise
270 x 10 x 3

September 6, 2010

Double Hitchhiker
5 x 15 x 3

Strict Side Laterals
30 x 8 x 3

Strict Bent Laterals
35 x 8 x 3

Upright Rows (Barbell) - false grip
65 x 10 x 3

Bench Press w/ chains (1/2 board)
185 x 2 x 2 w/ 1 chains
185 x 2 x 2 w/ 2 chains
185 x 2 x 2 w/ 3 chains

Concentration Curls
35 x 12 x 3

Straight Bar Curls
95 x 8 x 3

September 7, 2010

Zercher Harness Pulls (Sumo) @ 32 pin
405 x 6 x 1
495 x 6 x 1
585 x 2 x 1
605 x 2 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 1
180 x 7 x 1

Lat Pulls
160 x 6 x 3

GHR's
purple band x 8 x 3

September 9, 2010

Incline Flyes
60 x 15 x 1
70 x 12 x 1
80 x 10 x 2

Bench Press w/ slingshot
245 x 6 x 1
275 x 6 x 1
295 x 5 x 1
315 x 5 x 1
335 x 2 x 1
365 x 1 x 1 (good in training but "touch and go"/no pause
225 x 8 x 3

Cable Pushdowns (Straight Bar)
100 x 8 x 1
110 x 8 x 2

Rope Pushdowns
70 x 9 x 2

September 11, 2010

*at Capital Athletic Club
Leg Extensions
200 x 10 x 1
280 x 8 x 3

Machine Leg Press
400 x 10 x 3

Seated Calf Raise
180 x 10 x 1
225 x 8 x 2

*at Supertraining Gym
Standing Calf Raise
270 x 15 x 3

Straight Bar Box Squats w/ blue tape box and foam cushion
325 x 4 x 1
415 x 2 x 1
465 x 2 x 1
505 x 2 x 3
525 x 1 x 1
415 x 12 x 1

September 14, 2010

GHR's
Double Purple Bands x 10 x 3

Zercher Harness Pulls @ 33 pin (w/ belt)
405 x 8 x 1
495 x 4 x 3

Pull Ups
Bodyweight x 15 x 1
Bodyweight x 12 x 1
Bodyweight x 11/5 x 1

Neutral Grip Rows
160 x 8 x 2
140 x 9 x 1

September 16, 2010

Incline Dumbell Flyes
60 x 20 x 1
70 x 15 x 1
80 x 12 x 2

Bench Press w/ 1/2 board
225 x 8 x 2
245 x 6 x 2
255 x 6 x 1
255 x 5 x 1

Overhead Cable Rope Exts.
50 x 14 x 1
70 x 8 x 2

Straight Bar Pushdowns
100 x 8 x 1
110 x 8 x 1

In Victoria, B.C. for a week. Had a quick leg workout on September 18, 2010. But for the most part, I just did A LOT of walking and ate/drank badly. Back at in when returned home...actually, only a few hours after I arrived back in Sac. And it was a good workout.

September 22, 2010 (merged squat and back day. Did not do pulls or biceps)

*at Capital Athletic Club

Squats
415 x 8 x 3 (had a lot of energy and good depth. I could have done a few more but wanted to take it easy after a week break)

Leg Exts.
250 x 8 x 1
250 x 10 x 2

Standing Calf Raise
580 x 15 x 3

Leg Curls
160 x 8 x 1
160 x 6 x 1
160 x 8 x 1

Iso Lateral Hammer Rows
275 x 8 x 3

Iso Lateral Hammer Pulldowns
225 x 8 x 3

I will have one more workout (Bench Press) before I head off to Vegas. It will be on September 24 and will likely be in the early morning.

...Next journal entry will includ a Olympia/Vegas report. Good times.

Long Delayed Training Entry

2010-09-02T17:01:00.001-07:00

...I have a whole month of training that I still need to post. Busy...busy month at work and I am happy I was still able to train. I need to start recording more sessions and will start posting those soon.

August 7, 2010

Pull Throughs
Blue Band x 20 x 3

Box Squats w/ Monolift and Blue Tape Box with 1 board and foam
325 x 2 x 1 w/ 2 chains
375 x 2 x 1 w/ 3 chains
415 x 2 x 1 w/ 3 chains
415 x 2 x 3 w/ 4 chains
415 x 2 x 1 w/ 5 chains
415 x 12 x 1 w/ no chains

Sissy Squats
45 x 8 x 3

Kettle Bell Standing Leg Exts.
35 x 8 x 3

Standing Calf Raise
270 x 12 x 1
320 x 10 x 3

Kettle Bell Knee Ups
35 x 12 x 2

Crunches
Bodyweight x 245 x 2

August 10, 2010 @ Capital Athletic Club

Straight Bar Good Mornings
225 x 10 x 1
315 x 8 x 3

Hammer Lat Pulls
225 x 10 x 1
275 x 6 x 2

Close Grip Cable Rows
150 x 10 x 1
170 x 8 x 2

Hammer Rows
225 x 10 x 1
275 x 8 x 2

Seated Leg Curls
205 x 8 x 3

Ab bench
bodyweight x 30 x 2

Bench w/ Carpet
275 x 6 x 1
295 x 6 1
315 x 5 x 1
225 x 10 x 1 (low chest)
135 x 10 x 1 (low chest)

Incline Dumbell Presses
55 x 15 x 1
75 x 12 x 2

Dumbell Flyes
50 x 12 x 1
60 x 10 x 2

Concentration Curls
50 x 10 x 3

Hammer Curls
60 x 10 x 3

August 14, 2010

Squats w/ green bands (tensors) and black tape box
325 x 2 x 2 w/ 1 mat
345 x 2 x 2 w/ foam (no 1 mat) - add suit straps down (protect hip)
375 x 2 x 6

*completed training at Capital Athletic Club
Leg Press
540 x 10 x 1
630 x 10 x 1
720 x 8 x 2

Leg Extensions
210 x 8 x 3

Standing Calf Raise
580 x 8 x 3

Seated Calf Raise
160 x 10 x 3

August 17, 2010

Zercher Harness Pulls (33 pin in white rack)
315 x 8 x 1
405 x 6 x 3

Barbell Rows (felt pain in shoulder)
225 x 8 x 3

Neutral Grip Rows
140 x 8 x 1
150 x 7 x 2

GHR's w/ 2 purple bands
bands x 8 x 3

August 19, 2010

Bench Press Day (training journal missing)

August 21, 2010

*started training at Capital Athletic Club
Unilateral Leg Press
405 x 10 x 1
495 x 8 x 2

Leg Extension
250 x 8 x 3

Seated Calf Raise
180 x 8 x 3

*finished training at ST
Box Squat w/ green bands (tensors) - black tape and 1 mat and 1 wood mat
330 x 3 x 2
350 x 2 x 1
380 x 2 x 3
420 x 2 x 1

Standing Calf Raise
270 x 15 x 3

August 25, 2010 (work interrupted August 24 workout)

Zercher Harness Pulls (32 pin)
405 x 8 x 1
495 x 4 x 1
545 x 2 x 4
565 x 2 x 2
*pin is too low...hurt lower back

Close grip lat pulls
160 x 8 x 3

T-Bar Rows
90 x 8 x 3

GHR's
2 black mini-bands x 6 x 3

August 26, 2010

Incline Flyes
45 x 15 x 1
55 x 12 x 1
60 x 12 x 2

Cable Crossovers (mid pulley)
40 x 12 x 2
60 x 8 x 2

Bench Press w/ carpet
225 x 10 x 1
245 x 8 x 3

Rope Pushdowns
90 x 12 x 2

Dumbell Kickbacks
45 x 8 x 2

Dips
Bodyweight x 30 x 3

August 28, 2010 (quick training session and sore back) @ Capital Athletic Club

Squats (no belt and knee sleeves only)
405 x 8 x 1
425 x 6 x 1
455 x 4 x 1
*not full depth

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

August 29, 2010

Standing Shoulder Press
60 x 10/11 x 3

Side Laterals
30 x 10 x 3

Bent Laterals
35 x 12 x 3

Double Hitch Hiker
3 x 15 x 1
10 x 12 x 2
12 x 12 x 1

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

Hammer Curls
60 x 10 x 2

September 1, 2010 (exhausted so this workout was lucky to even happen...had to work late the night before)

Zercher Harness Pulls (Sumo Stance) - Black Rack at 5th hole from ground
375 x 6
485 x 2 x 6
505 x 2 x 2

Neutral Grip Lat Pulls
160 x 8 x 1
180 x 6 x 2

Close Grip Lat Pulls
160 x 8 x 3

GHR's
Red Bands x 8 x 1
Red Bands x 6 x 1
Red Bands x 8 x 1

Bench Press Training - 8/5/10

2010-08-05T21:19:00.000-07:00

I took about a week off (relax the body, vacation, work, etc.) but went back at it tonight...so back to the log. Not deadlifting for a few months so hopefully my shoulder will start to bounce back...my bench is starting to feel stronger.

8/5/10

*weight x reps x sets

Bench Press (with carpet - bar touching black tape on thin side)
285 x 6 x 3

Dumbell Flyes
45 x 10 x 3

Low Pulley Cable Flyes
30 x 8 x 3

Push Ups
Bodyweight x 40 x 2

Side Laterals
30 x 8 x 3

Bent Laterals
35 x 8 x 3

Concentration Dumbell Curls
35 x 12 x 3

Hammer Curls
40 x 10 x 3

Good. Times.

...to recap my old school training

2010-07-07T21:02:00.000-07:00

Check out my post on Thursday, April 22, 2010. This post contains the program that got me into powerlifting. I would recommend it to anybody...whether they are looking to powerlift or bodybuild. This program built my foundation.

The Last Three Sessions...Happy Independence Day

2010-07-07T20:25:00.000-07:00

Paying homage to my old school training style continues...all lifts done without any equipment (no gear, no belt, no knee sleeves/wraps, etc.) Still doing my core lifts but also incorporating some commercial gym accessory work to give my body break.

July 1, 2010

*Training completed at Capital Athletic Club

Bench Press

225 x 10 x 3

Weighted Dips

45/bodyweight x 10 x 3

Shoulder Dumbell Press

65 x 10 x 3

Bent Laterals

40 x 12 x 1

45 x 10 x 2

Concentration Curls

45 x 10 x 2

Straight Bar Curls

95 x 10 x 2

July 3, 2010

*Training completed at Redding gym

Squats

365 x 8 x 3

Leg Extension

120 x 12 x 3

Hip Adductors (inner thighs)

150 x 12 x 3

Seated Calf Raise

180 x 10 x 3

Donkey Calf Raise

400 x 10 x 3

July 7, 2010

*return to Supertraining (albeit on a Wednesday)

Conventional Deadlifts (w/ Q Bar)

425 x 10 x 3

Close Grip Cable Pulls

100 x 12 x 1

120 x 10 x 2

Pull Ups

Bodyweight x 10 x 3 (a couple of the last reps may have been partial)

Back Attack

90 + band tension x 8 x 3

Straight Bar Tricep Extensions

95 x 8 x 2

Dumbell Kickbacks

45 x 10 x 2

Good times...

Return from Nationals - Let it begin

2010-06-30T21:45:00.000-07:00

While I didn't do as well as I wanted in Nationals, I still want to keep with the plan and take a little break from pure powerlifting. I am going back to my old school training to give my body a bit of a break and build some new muscle. Come September, I will get back at it.

June 30, 2010

NOTE: All of my bar work was done using the new Q Bar in the gym. This is the official bar used by the USAPL. My goal is to adapt to the bar and have no surprises come meet time.

Conventional Deadlifts (raw, inc. no belt)

405 x 10 x 3

Barbell Rows

225 x 6 x 3

Undergrip Pull Ups

Bodyweight x 10 x 3

GHR's

Purple Band x 8 x 3

Cable Pushdowns

100 x 6 x 1

80 x 8 x 1

Dumbell Kickbacks

45 x 10 x 2

Good times.

USAPL Nationals in Palm Springs Report

2010-06-22T01:56:00.000-07:00

A quick report from Palm Springs.

Had a mixed nationals. On the plus side, I finally achieved a total above 1500 lbs in the 165 lb weight class (1504 lbs to be exact) and hit a PR squat of 562 lbs.

On the downside, I missed hitting an Elite total and my chance to qualify for the Quest Invitational at the Arnold by 23 lbs. I was also hoping to get a squat closer to 600 lbs but just didn't have it in me that day. Additionally, I only achieved my deadlift opener of 601 lbs. I pulled 628 lbs for my second but was called for hitching. I attempted it again on my third but just couldn't hold on to the bar...slipped right out of my right hand when the bar slowed. My deadlift form was subpar to say the least.

One other shiny spot was in my bench. Even though I missed my third attempt, it was probably one of my best efforts, full range, in my Katana. I just need to get stronger at lock out.

On a side note, a special thanks to Hoss, Jim McD, and Mark. They all came down to support and help me out. I could not have done any of this without them. So you thank you guys!

Anyway, I am happy with my total and am excited to get back at it. The Elite total is not going anywhere and with powerlifting, there is always a meet around the corner.

In the end, my family and I had a great time in Palm Springs and would recommend that city to anyone.

The week of Nationals

2010-06-13T21:56:00.000-07:00

Going into the last week of preparation. Last week, I did some light training, some in gear and some raw. The point was to get a feel for the weight, stay trained, and NOT GET HURT!

June 10, 2010

Bench Press with medium "Sling Shot"

275 x 4

295 x 2

315 x 2 x 6

Dumbell Flyes

55 x 12 x 2

70 x 8 x 2

Seated Shoulder Press

55 x 12 x 2

70 x 8 x 2

Side Laterals (Strict)

25 x 12 x 3

Cable Pushdowns

100 x 8 x 2

superset w/

Concentration Curls

45 x 10 x 2

June 11, 2010

Squats

405 x 6 w/ belt only

455 x 4 w/ belt and suit straps down

455 x 4 w/ belt and suit straps up and knee wraps

475 x 1 w/ belt and suit straps up and knee wraps

545 x 10 sec. - walk and hold

Deadlifts w/ full gear straps up

405 x 1 x 2

455 x 1 x 2

505 x 1 x 2

Now I will relax, stretch, and work on making weight. I compete on Friday, June 18 at 1:30 pm. There are six competitors in my open weight class...and I have the lowest qualifying total of all of them. There is some top competition here and it should be fun. I just want my elite total.

Good times.

Just over a week out

2010-06-09T19:18:00.000-07:00

With all the walking I did for the campaign, my bodyweight has come down pretty low. Right now, I am 167 lbs in the morning. With still a week to go, I don't want to drop too fast...and will increase my calories a bit. My goal is to come in at 164 lbs. If I hit all my second attempts at that bodyweight, I will also qualify for the Arnold Sports Festival's Quest Invitational. Lofty goal but..why not.

Anyway, this is my last week of training. I have pulled back on the heavy deadlifts and squats. Yesterday morning, I focused on Zercher Harness rack pulls. It felt good.

Today, I went to my Chiropractor who performed some active release therapy (ART) on my neck. With a week off of heavy deadlifts/squats and some ART, I should be in good shape next Friday.

Here is yesterday's training:

June 8, 2010

Zercher Harness Rack Pulls (31 pin on one mat) - Conventional Style

405 x 2 x 3

495 x 2 x 3

515 x 2 x 3

Pull Ups

Bodyweight + 25 x 6 x 3

Lat Pulls (undergrip)

160 x 8 x 3

GHR's

Blue Band x 8 x 3

Good times.

Two Weeks Out

2010-06-07T06:59:00.000-07:00

For some reason, I can't find my log for 6/1/10. I did Good Mornings and then some back and hamstrings accessory work. The Good Mornings went up to 535 lbs but were done a little higher than usual so I wouldn't strain my back.

June 3, 2010

Bench Press with Rage Shirt

275 x 1 (Rage size 44)

305 x 1

325 x 1 (should be my opener)

335 x 1 off 2 board (Rage size 42)

365 x 1 off 1 board

365 x miss x 2 (no board)

*The shirt was way too tight. In fact, I really hurt my neck and shoulder (my good side). Today is Monday and four days after the workout. I still have some lingering pain but it is much better. One thing is for sure, I will not be wearing the size 42 at the Meet.

Incline Dumbell Press

75 x 10

80 x 10

100 x 8 x 2

Close Grip Bench Press

225 x 4 x 2

Rope Pushdowns

100 x 6 x 2

Dumbell Kickbacks

65 x 10 x 2

June 5, 2010

Squats with Chains

405 x 6

405 x 6 (added suit with straps down)

455 x 4

455 x 2 w/ 2 chains each side

455 x 2 x 4 w/ 3 chains each side (straps up)

Deadlifts

325 x 8

415 x 4

505 x 2

555 x 2 (added suit with straps up)

605 x 1

Reverse Sled

225 x 2 x 2 (1 rep = up and back track)

Standing Calf Raise

200 x 20 x 3

Last week of training...then focus on making weight...then Meet Day.

Deadlift 413kg(910lb) raw,no belt

2010-06-06T22:42:00.000-07:00

Less than three weeks from Nationals

2010-05-31T10:04:00.001-07:00

Man, my body is tore up. Looking forward to June 19 and resting my body. As you can see by the last few days of training, I may be pushing it too hard. I have three weeks left, it is now time to deload, repair, and prepare to put up some big numbers.

May 20, 2010

Bench Press (ER Rack set at 12 pin)

245 x 4

275 x 2

275 x 2 w/ 2 board

315 x 1 w/ 1.5 board

335 x 1 w/ 1 board

345 x 1 w/ no board

365 x 1 w/ no board

385 x miss x 2

335 x 1 x 2 w/ no board

note: I probably placed the bar too low and need to focus on hitting my sternum.

Close Grip Bench Press

245 x 5 x 2

Dumbell Flat Bench Press

100 x 8 x 2

One Arm Dumbell Extensions

55 x 5 x 1

50 x 8 x 1

Rope Pushdowns

80 x 8 x 3

May 22, 2010

Squats (ER Rack set at 11 pin)

415 x 6

445 x 3

415 x 2 with suit (straps down)

505 x 2

535 x 2 with suit (straps up)

565 x 1

600 x 1

415 x 6 (no suit)

Standing Calf Raise

290 x 15 x 3

Front Squats

145 x 20 x 3

May 25, 2010

Deadlifts (Sumo) w/ multipurpose bar

405 x 8

495 x 4

585 x 2 added suit w/ straps down

615 x 2 added suit w/ straps up

625 x 2 x 3

Pull Ups

body weight + 25 x 6 x 3

Barbell Rows

225 x 8 x 3

Back Attack

90 + purple/green bands x 8 x 3

Dumbell Concentration Curls

55 x 12 x 2

Straight Bar Curls

105 x 6 x 2

May 27, 2010

Bench Press

185 x 8

225 x 8

245 x 4

265 x 4

275 x4 x 2

Close Grip Reverse Band Bench Press

275 x 8

315 x 6

315 x 4

335 x 2 x 4

Shoulder Dumbell Press

50 x 10 x 1

55 x 8 x 2

Side Lateral

40 x 8 x 3

Cable Rope Pushdowns

90 x 8

80 x 8 x 2

Dumbell Kickbacks

50 x 10 x 2

May 29, 2010

Front Squats

225 x 8

275 x 6 x 2

Squats

405 x 8

455 x 3 added loss suit (Buffington's Suit) w/ straps down

495 x 3

525 x 2 x 2

545 x 2 x 2

405 x 8 (raw)

Sled (up and bank = 1 rep)

210 x 2

265 x 2 x 2

Standing Calf Raise

290 x 15

380 x 10 x 2

May 30, 2010

Bench Press (w/ Katana Shirt)

275 x 2 w/ 2 board

315 x 2 w/ 2 board

315 x miss w/ no board

335 x miss

315 x 1

325 x miss

335 x 1

I may have done more or less successful attempts. I can't remember. But I do remember being frustrated and looking back at my log, bench pressing on Thursday probably didn't help. Again, fear of overtraining setting in.

Incline Dumbell Press

55 x 20

65 x 20 x 2

Kettle Bell Shoulder Press

35ish x 15

55ish x 12 x 2

Bent Dumbell Laterals

55 x 12 x 3

Skull Crushers

115 x 10 x 2

Tricep Dips

body weigth x 30 x 2

*Future plan until meet day

1/1/10

Good Mornings plus accessory work

1/3/10

last day in shirt (open with different shirt and then switch to Katana) plus accessory work

1/5/10

speed squats in gear and with chains

deadlifts in gear and pull only up to opener (605 lbs)

1/8/10

Light Cambered Bar Squats plus sled and accessory work

1/11/10

light squat in gear (455 lbs max - 75% of max)

light pulls in gear (495 lb max - 75% of max)

Five weeks until Nationals - Deadlift Training

2010-05-19T20:13:00.000-07:00

May 18, 2010

Deficit Conventional Deadlifts w/ deadlift bar on 2 mats (one and one half inch deficit)
405 x 8 x 1
495 x 6 x 1
545 x 4 x 1
565 x 2 x 3

Pull Ups
bodyweight + 25 x 6 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 2

Reverse Hypers
160 x 10 x 3

Concentration Curls
55 x 8 x 2

Alt. Dumbbell Curls
45 x 8 x 1
50 x 7 x 1

Good day of deadlifting

2010-05-04T22:48:00.000-07:00

In preparation for USAPL Nationals in June, I wanted to train my central nervous system with some heavy deadlifts. I don't train in my gear that often and so I need to be more consistent, adapting to heavier weight. Today was a good day.

In the USAPL, they don't allow a deadlift bar and so I have been training with a multi-purpose bar. It is not the USAPL official Q Bar but it does have less flex and a higher degree of difficulty. So far...so good. We will see how it translates next month.

May 4, 2010

Sumo Deadlifts (w/ gear and belt) w/ multi-purpose bar

495 x 6 w/ belt

545 x 2 added suit w/ straps up and belt

585 x 2

605 x 2

635 x 2

655 x 1

605 x 2

605 x 2 (definitely heavier...moved slow)

Pull Ups

bodyweight +25 x 8 x 3

T-Bar Rows

130 x 8 x 3

Stiff Legged Deadlifts (light)

135 x 10 x 3

A good PR day. Good times.

Trying to catch up on my training log

2010-05-02T21:08:00.000-07:00

Way behind on my log. Partly busy...partly lazy. But, I still got my training in...and here it is.

April 11, 2010

Bandbell Bench Press

20 kg kettle bells x 6 x 5

Bench w/ shirt (katana) - ER Rack (13 hole) - one board

315 x miss

335 x 1

345 x 1

365 x 1 (pulled shirt out of belt) - bar a little shaky going down

380 x 1 (pulled shirt out of belt)

400 x miss (need to stay tighter)

Floor Presses w/ Fat Bar

230 x 6 x 3

April 13, 2010

Sumo Deadlift (Raw)

405 x 8

500 x 14 1/2

545 x 6 x 2

Pull Ups

25 and bodyweight x 6 x 3

GHR's

Double Purple Mini-Bands x 10 x 3

Concentration Curls

50 x 10

60 x 8

Hammer Curls

70 x 6 x 2

April 16, 2010

Bench Press

220 x 10 x 2

Close Grip Bench Press

195 x 8

195 x 10 (more rest for second set)

Incline Dumbell Press

80 x 10 x 2

Side Laterals (Strict)

30 x 7 x 2

30 x 8 x 1

Bent Laterals (Strict)

40 x 8 x 3

Lying Kettle Bell Exts.

35 x 10 (r)/12 (l) x 1

44 x 8 (r)/9 (l) x 1

Kettle Bell Tricep Dips

24 x 12 x 3

April 17, 2010

Box Squats w/ cambered bar and foam

330 x 4

380 x 2

420 x 2

440 x 2

470 x 2 x 2

490 x 1 x 2

330 x 17 x 1

Front Squats

225 x 10 x 3

Reverse Sled

180 x 2

270 x 2 x 2

Standing Calf Raise

230 x 15 x 1

230 x 6 x 1 (5 sec holds)

140 x 10 x 1

April 20, 2010

Zercher Harness Deadlifts (From The Ground)

315 x 6

405 x 4

455 x 3

495 x 2 x 3

545 x miss

405 x 8

Pull Ups

bodyweight +25 x 8

bodyweight + 30 x 6 x 2

T Bar Rows

135 x 6

115 x 8

90 x 10 x 2

Stiff Legged Deadlifts

315 x 6 x 3

Concentration Curls

55 x 10 x 2

Hammer Curls

45 x 12

55 x 10

April 22, 2010

Bench Press

230 x 10 x 2

Close Grip Bench Press

205 x 10 x 2

Incline Dumbell Press

105 x 6 x 2

Side Laterals

30 x 10

35 x 8 x 2

Bent Laterals

60 x 8 x 3

Dumbell Kickbacks

60 x 10

70 x 8

Lying Extensions

45 x 8 x 2

April 24, 2010

Squats

415 x 6 x 3 (no belt)

465 x 2 (added knee wraps)

505 x 2

525 x 1 (added suit w/ straps up)

555 x 1

575 x miss

575 x 1 (a little high)

Pull Throughs

Blue band x 15 x 3

Standing Calf Raise

220 x 15 x 1

330 x 10 x 3

Sissy Squats

35 x 10 x 1

45 x 10 x 2

April 27, 2010

Conventional Deadlifts

425 x 4 x 3

425 x 4 x 1 w/ 4 chains

425 x 4 x 1 w/ 6 chains

425 x 4 x 1 w/ 8 chains

Pull Ups

bodyweight + 25 x 7

bodyweight + 25 x 6 x 2

Barbell Rows

225 x 6 x 3

Concentration Curls

45 x 8 x 2

Hammer Curls

65 x 7 x 2

April 29, 2010 (bodyweight of 173 lbs @ 6:25 am - supplements only before weigh-in)

Bench Press

240 x 8 x 2

Close Grip Bench Press

215 x 8 x 2

Incline Dumbell Flyes

55 x 10 x 1

65 x 10 x 2

One Arm Dumbell Exts.

45 x 8

55 x 6

Cable Pushdowns

100 x 6 x 2

April 30, 2010

Safety Bar Squats w/ 3 chains on each side

275 x 3

275 x 3 (add suit w/ straps down)

275 x 3

300 x 2

365 x 2 x 7

Sled

3 sets forward

3 sets backward

Standing Calf Raise

270 x 20 x 2

270 x 15 x 1

May 2, 2010

Bench Press w/ katana bench shirt (pulled out from belt to loosen)

315 x 2 - 2 board

335 x 1 - 1 board

365 x 1 - 1 board

365 x 1 - 1/2 board

365 x miss x 2 - full range

315 x 1 - full range

335 x 1 - full range

Push Press

145 x 6 x 3

Side Laterals

45 x 6 x 3

Kettle Bell One Arm Extensions

44 lbs x 8 x 3

Tricep Pushdowns

100 x 12 x 1

110 x 10 x 1

I promise to do a better job with my log. Good times.

My Original Training Program

2010-04-22T23:35:00.000-07:00

I have been meaning to put this up for some time now. This is the training program that reintroduced me to both deadlifting and heavy training...and eventually led to powerlifting. I started training this way back in 1992, when I read an article in Muscular Development. It was called the "testosterone boosting workout." The premise was that you train core lifts [deadlift, squat, and (to a lesser extent) bench press] which require full body work. The theory is that these lifts help increase the production of testosterone in your system, and this rise in testosterone can remain in effect for several hours as you continue your workout.

The key to this program is that you don't overtrain and limit the number of sets and reps, but taking each rep to failure. The rep range is between 6 to 10. The goal is start with 6 reps at each weight. Continue training with that weight until you are able to reach 10 reps. Once you reach 10 reps, you increase the weight until you are back to benching only 6 reps until failure. And so on.

Here is the workout format:

Day 1

3 sets of Deadlift: 6 - 10 reps

3 sets of one row exercise: 6 - 1o reps

3 sets of one pull exercise: 6 - 10 reps

3 sets of one hamstring exercise: 6 - 10 reps

2 - 3 sets of one tricep extension exercise: 6-10 reps

2 - 3 sets of one tricep push exercise: 6 - 10 reps

Day 2

rest

Day 3

3 sets of Squat: 6-10 reps

3 sets of quad press exercise: 6 - 10 reps

3 sets of quad pull/extension exercise: 6 - 10 reps

3 sets of calf raise exercise: 6 -10 reps

3 sets of another calf raise exercise: 6 - 10 reps

2-3 sets of abs

Day 4

3 sets of Bench Press: 6 - 10 reps

3 sets of Chest exercise: 6 - 10 reps

3 sets of Shoulder Press exercise: 6 - 10 reps

3 sets of Shoulder Raise exercise: 6 - 10 reps

2-3 sets of bicep dumbell exercise: 6 - 10 reps

2-3 sets of bicep barbell exercise: 6 - 10 reps

Day 5

rest

Day 6

Repeat Cycle

For the novice powerlifters or for lifters who want to try something different (especially those with limited time), this is a really good workout. Check it out!

More Training News

2010-04-09T07:01:00.000-07:00

Good couple of weeks of training. I actually backed off deadlifting for a few weeks and I can already feel my shoulder feeling better. It still hurts but not nearly to the level it was...and my bench has gotten better.

April 1, 2010

Bench Press w/ carpet

290 x 3 x 2

Close Grip Bench Press w/ carpet

255 x 3 x 2

Incline Bench Press

235 x 3 x 2

Push Ups (30 sec rest between sets)

Bodyweight x 50

Bodyweight x 25

Barbell Upright Rows

95 x 6 x 3

Bent Over Laterals

55 x 8 x 3

25 x 10 x 2

Dumbbell Overhead Exts.

40 x 8 x 2

Tricep Dips

45 x 12 x 1

70 x 8x 2

April 3, 2010 (in Redding, CA)

Squats

405 x 6

425 x 4

405 x 6

Leg Extensions

255 x 8 x 3

Leg Press

630 x 6

720 x 6

810 x 6

Toe Presses

540 x 10 x 3

Standing Calf Raise

395 x 8 x 3

April 6, 2010

GHR's

Bodyweight x 12 x 3

Rack Pulls w/Zercher Harness and Sumo Stance

(rack was set at 33rd hole and stood on one mat)

405 x 8 x 1

455 x 4 x 1

495 x 4 x 1

545 x 2 x 1

615 x 1? x 1 (I cheated by grabbing the rack...if you're not cheating, you're not trying)

Good Mornings w/ Zercher Harness and Conventional Stance

315 x 8 x 3

Pull Ups

Bodyweight plus 25 lbs x 6 x 3

T-Bar Rows

90 x 8 x 1

115 x 6 x 2

Concentration Curls

50 x 8 x 2

Straight Bar Curls

95 x 8 x 3

April 8, 2010

Bench Press

275 x 2

285 x 2

300 x 2 x 2 (last rep of second set was completed with help from spotter)

Close Grip Bench Press

265 x 2 x 2

Incline Dumbell Presses

80 x 10 x 1

100 x 6 x 2

Dumbbell Shoulder Press

65 x 6 x 2

Side Laterals

30 x 8 x 2

Bent Laterals

70 x 6 x 2

Overhead One-Arm Dumbbell Exts.

40 x 6 (right arm)/8 (left arm) x 1

45 x 6 (right arm)/8 (left arm) x 1

Double Dumbbell Kickbacks

55 x 8 x 1

60 x 6 x 1

Good times...

"Deadlift" Work

2010-03-30T21:51:00.000-07:00

March 30, 2010

I wanted to give my shoulder and neck a break...so I won't be deadlifting for a few weeks. In its place, I will do some good mornings. And tonight went well. I positioned my body into a deadlift like position while standing on 2 mats, using a suspended cambered bar.

Good Mornings

420 x 4 x 3

470 x 2 x 1

Cable Rows

180 x 8 x 1

210 x 6 x 2

Pull Ups

25 and Bodyweight x 6 x 3

Sled

200 x 4 x 2

GHR's

Bodyweight x 8 x 2

Alternate Dumbell Curls

50 x 6 x 2

Concentration Curls

50 x 10 x 1

60 x 8 x 1

Good Times

A couple more days of training...good times

2010-03-29T20:02:00.000-07:00

March 25, 2010

Bench Press

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press

230 x 3 x 2

Side Laterals

40 x 12 x 3

Bent Laterals

55 x 8 x 3

One Arm Tricep Extensions

50 x 7 x 3

Dumbbell Kickbacks (two arm)

55 x 8 x 2

March 27, 2010

Sled (1 rep = 1 length of turf)

205 x 4 x 3

Squats (walk outs)

330 x 4 x 1

330 x 2 x 1 w/ 3 chains each side

330 x 2 x 2 w/ 5 chains each side

380 x 2 x 3 "

400 x 2 x 1

Standing Calf Raise

200 x 20 x 3

March 28, 2010 (Bench Shirt Work)

Shirted Bench Press

315 x 2 w/ 2 board

345 x 2 " (shirt in regular placement)

365 x 1 " (shirt in more jacked placement)

365 x 1 " (shirt in regular placement)

Push Ups

body weight x max x 3

As you can see in this video, I have good explosion off the two board but my lock out still needs some work. Using Roy's advice, I need to work more triceps. I will admit my tricep work has been lacking lately...you can see that the bar actually descended at the top. If this were to happened at a meet, it would not be a legal lift.

Training - 5 sessions

2010-03-24T06:32:00.000-07:00

March 13, 2010

Squat Training

Pull Throughs

Blue Band x 15 x 2

2 Blue Bands x 12 x 2

Squats w/ mastodon bar

240 x 8

330 x 6

420 x 4

470 x 2 (added knee wraps)

510 x 2

420 x 6

Front Squats

225 x 6 x 3

Standing Calf Raise

320 x 12 x 3

Dumbbell Calf Raise

110 x 12 x 3

March 16, 2010

Deadlift Training

Conventional Deadlifts w/ purple bands

315 x 8

405 x 6 x 3

Bent Over Barbell Rows

185 x 8 x 3

Lat Pulls

160 x 8 x 1

GHR's

purple bands x 10 x 3

One Arm Tricep Extensions

50 x 8 x 2

Cable Pushdowns

100 x 10 x 2

March 18, 2010

Bench Press Training

Bench Press

265 x 5 x 2

Close Grip Bench Press

235 x 5 x 2 (needed assistance on 5th rep)

Incline Bench Press

220 x 5 x 1 (stopped one inch short of chest)

220 x 4 x 1 (used carpet)

Side Laterals

30 x 10 x 2

Front Laterals

30 x 8 x 2

Bent Laterals

55 x 8 x 2

Concentration Curls

50 x 10 x 1

60 x 7 x 1

Standing Barbell Curls

95 x 6 x 2

March 20, 2010

Squat Training

Box Squats w/ Chains

330 x 2 w/ 3 chains (on each side)

380 x 2 w 3 chains

420 x 2 w/ 3 chains (added suit - straps down)

470 x 2 w/ 3 chains

Front Squats

145 x 10 x 1

235 x 8 x 1

285 x 6 x 1

Pull Throughs

Blue Band x 15 x 3

Standing Calf Raise

180 x 15 x 1

270 x 12 x 2

Dumbbell Calf Raise

110 x 12 x 2

510 x 2 w/ 3 chains (straps up)

510 x 2 w 3 chains (no box)

March 23, 2010

Deadlift Training

Rack Pulls (off the "one pin") - RAW (no belt)

495 x 6

495 x 6 w/ 1 chain (on each side)

495 x 4 w/ 2 chains

495 x 4 w/ 3 chains

495 x 2 w/ 4 chains ( 160 lbs of chains)

Bent Over Barbell Rows

285 x 6 x 3

Lat Pulls

160 x 8 x 1

180 x 6 x 2

GHR's (slow and concentrated)

bodyweight x 6 x 3

Concentration Curls

50 x 12 x 1

55 x 12 x 1

Standing Dumbell Curls

30 x 14 x 1

35 x 12 x 1

A week and a half of training...sorry for the delay! March 6 through March 11

2010-03-12T19:53:00.000-08:00

It has been so long since I entered in my training blog that I have forgotten what I did for bench a week ago. But here is what I did after...not a bad week.

March 6, 2010

3 sets of sled (2 @ 280 and 1 @ 210)

Pull Throughs

2 blue bands x 15 x 3

Box Squats with Mastodon Bar and Foam (Black Tap Box) - Raw

420 x 4 x 1

440 x 4 x 2

470 x 2 x 1

510 x 1 x 1

520 x 1 x 1

Standing Calf Raise

220 x 15 x 3

Blue Band Calf Raise

Blue Band x 15 x 3

March 9, 2010

Conventional Deadlifts

505 x 6 x 1

505 x 4 x 1 w/ 2 chains

505 x 3 x 1 w/ 4 chains

525 x 3 x 1 w/ 4 chains

Barbell Rows

275 x 6 x 3

Lat Pulldowns

160 x 8 x 1

180 x 6 x 2

Stiff Legged Deadlifts

295 x 6 x 3

Dumbell Kickbacks

55 x 8 x 1

65 x 7 x 1

Cable Pushdowns

110 x 8 x 2

March 11, 2010

Bench Press

255 x 5 x 2

Close Grip Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2 (stopped 1/2 inch from chest)

Standing Military Press

135 x 6 x 3

Dumbell Side Laterals

30 x 10 x 3

Concentration Curls

45 x 10 x 1

55 x 6 x 2

Hammer Curls

60 x 8 x 2

Deadlift Training Day - 3/2/10

2010-03-02T21:51:00.000-08:00

Deadlift Training

Well, it looks like my squat training on Saturday was too good...feeling a little sore today. And it showed in my deadlifts. So, I kept it simple...once again.

Conventional Deadlifts (used a standard rack pull bar)

495 x 4 x 3

Bent Over Rows

225 x 8 x 3

Lat Pulls

140 x 8 x 2

160 x 6 x 1

Front Sled

225 x up and back twice x 3

Concentration Curls

50 x 10 x 1

55 x 8 x 2

Hammer Curls

65 x 8 x 3

The weight felt a little heavy once again. I think next week I will be moving away from deadlifts...maybe do some rack pulls instead.

Squat Training - 2/27/10

2010-02-27T11:56:00.000-08:00

Squat Training. I had a great raw squat day today. One of the things that has been bothering me for the past month or two has been my right hip. Every time I would go deep, I would feel a great pull on my tendon near my groin. And when I locked out, the pain would strike again. As a result, my mind focused on that area and not the lift itself...totally distracting. Well, that week off was good for me. It allowed the inflammation to subside and for me to focus on my strength. Although I didn't max out, I felt strong and confident that my 500 lbs plus raw squat is back in play.

Finally, this squat workout was full range, no box. I have been doing box squats for so long it was nice to take it away and get back that kinetic energy. Amazing how much box squats make you work. I will return to them next week.

Squat with Mastodon Bar (Walk Out) - Raw (knee sleeves and belt only)

330 x 6 (no belt)

420 x 4

440 x 2

440 x 3

440 x 4

460 x 2

Front Squats w/ T Bar

225 x 6 x 2

275 x 5

Pull-Throughs

Two Thick Blue Bands x 12 x 3

Standing Calf Raise

270 x 15

320 x 12 x 2

Blue Band Toe Presses

Double Blue Bands x 12 x 3

It also probably helped that I didn't kill myself on deadlifts on Tuesday. Lessen learned.

Bench Press Training - 2/25/10

2010-02-26T00:07:00.001-08:00

Bench Press training. We are moving offices this week so I was stuck at work a little late and then had to come home for a neighborhood meeting. I wasn't able to get to the gym until after 8:30 at night and opted to train at the Capital Athletic Club (for warmth). But luckily, I am still at the start of my bench program so a spot was not necessary.

Bench Press

235 x 8 x 2

Close Grip Bench Press

195 x 8 x 2

Incline Dumbell Press

80 x 8 x 2

Dumbell Shoulder Press

55 x 10 x 2

Side Lateral Raises

35 x 8 x 2

Bent Lateral Raises

40 x 10 x 2

Overhead Dumbell Exts.

100 x 10 x 1

100 x 6 x 1

Full Range Cable Pushdowns

170 x 7 x 1

170 x 6 x 1

Good times.

Back at it...Old School Training

2010-02-23T22:54:00.000-08:00

Well, I took a week off to both let my body heal from some minor injuries and to deal with a busy work schedule. While my body responded well, I didn't want to come back to fast and hard and destroy myself once again. So for today, I kept the work high reps and low sets. This workout was similar to my training from years past. I may continue to do it just to keep my body in check.

Of note, I went snowboarding this weekend and caught a slight cold...this set me back a little physically and I felt it tonight. I even threw up a little bit after training...but still, it was nice to be back at the gym.

Deadlift

405 x 8 x 3 w/ 2 chains

Bent over rows

225 x 8 x 3

Undergrip lat pulls

140 x 8 x 3

Buffalo Bar Good Mornings

225 x 8 x 3

Again, light day but felt good.

Week of February 9 - President's Day

2010-02-15T20:49:00.000-08:00

February 9, 2010

Deadlift Training

*All Lifts Performed Raw

Deadlift

490 x 2 x 1

Speed Deadlifts (varied grip)

390 x 3 x 8

3 Circuits of the following lifts:

Stiff Legged Deadlifts

315 x 8 x 3

Bent Over Row w/ T-Grip bar

225 x 8 x 3

Underhand Grip Lat Pulldowns

160 x 8 x 3

Glute Hamstrings Raises (GHR's)

Blue Band x 10 x 3

2/11/10

Bench Press Training

Bench Press

235 x 8 x 2

Close Grip Bench Press

195 x 8 x 2

Incline Bench Press w/ Carpet

190 x 8 x 2

Front Laterals

25 x 12 x 2

Side Laterals

30 x 12 x 2

Bent Laterals

35 x 12 x 2

Concentration Curls

45 x 12 x 2

Straight Bar Curls

115 x 6 x 2

Hammer Curls

55 x 10 x 2

2/13/10

Squat Training

Pull Throughs

Thin and Thick Blue Band x 15 x 3

Front Squats w/ T-Grip Bar

185 x 10 x 1

225 x 8 x 1

275 x 6 x 1

Box Squats

225 x 4 x 1

325 x 4 x 1

415 x 2 x 1

505 x 2 x 1 (add suit and belt)

525 x 1 x 1

555 x 1 x 1

575 x 1 x 1

Standing Calf Raises

230 x 15 x 3

Dumbell Calf Raise

115 x 12 x 3

2/15/10

Chest/Accessory Training

Dumbell Flyes

45 x 15 x 1

55 x 12 x 3

Wide Grip Floor Press

135 x 8 x 1

185 x 8 x 1

225 x 6 x 4

Lying Dumbell Tricep Exts.

45 x 8 x 3

Cable Pushdowns

100 x 6 x 3 (Partial)

60 x 6 x 3 (Full)

Bench Press Training - 2/4/09

2010-02-04T22:37:00.000-08:00

For one reason or another, the meet in LA a few weeks back really took a lot out of me. I feel like I am still recovering. My bench went back to "suck" and so I need to start the program over - yet again.

Bench Press

225 x 10 x 2

Close Grip Bench Press

185 x 10 x 2

Incline Bench Press w/ carpet pad on chest

175 x 10 x 1

175 x 9 x 1

Dumbbell Shoulder Press

55 x 12 x 3

Dumbbell Side Laterals

45 x 15 x 3

Concentration Curls

Hammer Curls

Good Times!

Video from Fit Expo

2010-02-03T21:41:00.000-08:00

Great video of my lifts at the Fit Expo from a variety of perspectives.

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

Week of January 25-January 31

2010-02-01T06:41:00.000-08:00

This was a weird week. Since it was the week after my deadlift competition, I took Tuesday off to give my body some more recovery time. On Thursday, I did my usual bench press work. Friday I came in to do some squats and deadlifts...which is unusual on the same day but didn't push it too hard (at least on the deadlifts). I was supposed to go snowboarding on Saturday but my buddy became sick so had to cancel. Probably smart since my legs were still aching from Friday. On Sunday, I did some quick dynamic bench work and some triceps.

Additionally, my powerlifting gym may be featured in its own reality show and the producer was there with his camera. If this thing takes off, I am really going to have to try hard to ignore the fact a camera is three inches from my face. There was also quite a bit of overacting in the gym do to the cameras and that also helped add to the distraction. Still, I got my training in and next week, back to normal. Here is what I did for this "weird" week.

Bench Press Training - January 28

Bench Press (warm up with 225, 275, 245, 275, 285)

300 x 2 x 2

-2nd rep with help on both

Close Grip Bench Press

265 x 2 x 2

Incline Bench Press w/ carpet

255 x 1 x 1

235 x 3 x 2

245 x 2 x 1

Dumbbell Flyes

55 x 10 x 3

Side Laterals

30 x 10 x 1

40 x 6 x 2

Standing Military Press with Squat Bar

145 x 5 x 3

Concentration Curls

55 x 10 x 2

Hammer Curls

65 x 10 x 2

Squats and Deadlift Training - January 29

Box Squats with low box, one board, and foam - Green band and Chains

325 x 4 x 1

375 x 2 x 1 with 2 chains and green band

415 x 2 x 1 with 2 chains and green band

435 x 1 x 1 with 2 chains and green band

435 x 1 x 1 with green band

435 x 1 x 1 with 1 chain and green band

435 x 1 x 1 with 2 chains and green band

Conventional Deadlift - no belt

495 x 4 x 3

Front Squats

235 x 8 x 3

Speed Bench Press Training - January 31

Bench Press with thin black bands

135 x 8 x 1

155 x 4 x 1

135 x 4 x 1

155 x 4 x 1

155 x 3 x 1

Tricep Rope Pulldowns

100 x 4 x 3

Lying Tricep Extensions

35 x 8 x 2

The Fit Expo

2010-01-25T20:48:00.000-08:00

Just returned from the Fit Expo in Los Angeles. Had a great time. On Saturday, I watched and helped my fellow Supertraining teammates compete in the American Cup. On Sunday, it was my turn as I competed in the Deadlift challenge, with $250 on the line. After weighing in at 163.4 lbs the day before, I was ready to go on Sunday. Here is the breakdown:

Opener: 606 lbs

2nd attempt: 628 lbs (CA State Record)

3rd attempt: 661 lbs - miss

My second attempt was enough to win best lifter and the cash prize. It was also a personal best at 165 lbs. I really want 661 lbs...that day will come.

January 11 - January 17 Training

2010-01-18T21:41:00.000-08:00

I recently decided to enter the deadlift only meet at the Fit Expo this weekend in LA. Since I am going to be there anyway, I figured why not...It is on Sunday and doesn't interfere with the other competitions. The only downside is that I have to halt my training this coming week and of course, make weight. Regardless, it is good to get some more meet experience...if only for one event. Not to mention the winner gets $250...could pay for my hotel!

Win or lose...my goal is to get somewhere in the mid-600's. We shall see.

Here is my training for this week:

(weight x reps x sets)

1/12/10 - Deadlift Training

Deadlifts

545 x 2 x 1 (w/ suit - straps down)

605 x 2 x 1 (w/ suit - straps up)

565 x 2 x 1 (no suit - belt only)

Speed Deadlifts

445 x 3 x 3

Power Shrugs

455 x 5 x 2

Stiff Legged Deadlifts

335 x 5 x 2

Bent Over Rows

265 x 5 x 2

Reverse Grip Pulls

160 x 5 x 1

180 x 5 x 1

Concentration Curls

50 x 12 x 1

65 x 6 x 1

Hammer Curls

70 x 6 x 2

1/14/10 - Bench Training

Bench Press (Warm up 155, 205, 255, 265)

290 x 3 x 2

Close Grip Bench Press

255 x 3 x 2

Incline Bench Press

235 x 3 x 2

Standing Military Press

145 x 6 x 3

Side Laterals

35 x 12 x 1

40 x 7 x 2

One Arm Dumbell Tricep Ext.

50 x 10 x 2

V Bar Pushdowns

120 x 10 x 2

NOTE: As mentioned in previous posts, this workout is based on an Ed Coan program I found online. My bench press is my weakness, further hampered by a banged up shoulder. However, I have really started to get some strength back and I am sure the gradual nature of this program has helped. For those who want to give it a try, here is the link: http://www.joeskopec.com/edcoanbench.html

1/16/10 - Squat Training

Box Squats w/ green bands (Black Tape Box)

325 x 2 (added two boards to box)

325 x 2 w/ 2 chains each side

325 x 2 x 5 w/ 2 chains each side (replaced on board with one thin foam pad)

Sled for distance

95 lbs for 20 minutes

Standing Calf Raise

330 x 10 x 3

NOTE: With the deadlift meet only a week away, I wanted to give my hip a break and took it easy on the squats.

A week before the meet: clean up my diet, add a little cardio, and rest up!

Good times!

January 4 - January 10 Training

2010-01-10T19:29:00.000-08:00

Start of the new year...

This was the first week of the Legislators returning to the Capitol. It including one special session order of business, the Governor's State of the State, his release of the budget, and the usual demands of having members present. To top it off, my daughter became sick and was unable to go to day care. So my wife and I needed to trade off hours watching her. Needless to say, it was a busy week.

So...I am happy (and fortunate) to be able to get some training in. Unfortunately, it was not with my team and my motivation was low...but I showed up. Here you go:

(Weight x reps x sets)

January 6, 2010 Deadlift Training

*With a sick kid and not knowing why, my focus was off but still managed to follow the program. Stiff hip...not fully recovered from Saturday.

Sumo Deadlift

535 x 2 x 1

Speed Deadlifts

445 x 3 x 3

Power Shrugs

405 x 5 x 3

Stiff Legged Deadlifts

335 x 5 x 3

Bent Over Rows

245 x 5 x 3

Underhand Grip Lat Pulls

160 x 5 x 1

170 x 5 x 2

No good mornings or bicep work today

January 8, 2010 Bench Press Training

Bench Press (after warm up of 225 x 8, 245 x 3, 265 x 3)

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press (Carpet mat on chest) - used white rack with 13 pin hole

230 x 3 x 2

Standing Military Press

145 x 6 x 3

Side Laterals

45 x 8 x 1

50 x 6 x 2

One Arm Tricep Exts.

45 x 10 x 1

50 x 8 x 1

V-Bar Pushdowns

130 x 8 x 2

NOTE: Again, the Bench Press routine is based on an Ed Coan Bench Routine. It is really working for me. Earlier this year, 280 lbs was heavy...now I can do it for three with a pause. I am hoping to get my raw bench up to 330 lbs. We shall see...but I will be happy to get it back to 315.

January 9, 2010 Squat Training

NOTE: My hip still is not feeling good. When I am at lock out, I found myself leaning left to take pressure off of my right hip/groin. This is not the first time this has happened and the pain eventually goes away. I just need to listen to it. So, I took it kind of easy today.

Box Squats (Blue Tap box w/ thin foam and one board)

415 x 4

435 x 2

435 x 2 (removed one board)

435 x 2

Sissy Squats

25 x 12 x 1

35 x 12 x 2

Dumbell Box Step Ups

60 x 12 x 3 (really 6 total sets - 3 on each leg)

Standing Calf Raise

200 x 15 x 3

Blue Band Toe Presses

Blue Band x 12 x 2

New Years Week - Welcoming in 2010

2010-01-03T20:47:00.000-08:00

New Year's Week Training.

12/29/09

*all lifts performed raw

(weight x reps x sets)

Sumo Deadlifts

505 x 3 x 3

Speed Sumo Deadlifts

410 x 3 x 3

Power Shrugs

365 x 5 x 3

Stiff Leg Deadlifts

335 x 5 x 3

Bent Over Rows

235 x 5 x 3

Undergrip Lat Pulls

180 x 5 x 3

Back Attack

120 plus green and purple band x 5 x 3

Concentration Curls

45 x 8 x 1

55 x 8 x 1

Hammer Curls

65 x 8 x 2

12/31/09

*all lifts performed raw

Bench Press

265 x 5 x 2

Close Grip Bench Press

235 x 5 x 2

Incline Bench Press (w/ carpet)

220 x 5 x 2

Standing Military Press

135 x 8 x 1

145 x 6 x 2

Dumbbell Side Laterals

40 x 10 x 1

45 x 7 x 2

One Arm Tricep Exts.

45 x 10 x 1

50 x 8 x 1

V Bar Pushdowns

110 x 10 x 1

130 x 6 x 2

1/2/10

Box Squats w/ green bands [used 13 1/2 inch box (black tape) and one board]

235 x 3

325 x 2

415 x 2

415 x 2 (removed one board and added thin mat)

415 x 2 (removed mat and went straight to box. dumped the bar at the end of my second rep)

415 x 1 (replaced one board and added squat suit w/ straps down)

465 x 1 (squat suit w/ straps up)

505 x 1 ( " )

555 x 1 ( " )

Front Squats

285 x 8 x 3

Front Sled

280 x 1 x 3 (1 rep = up and back once...heavier weight that usual)

Hip Band Squats

Blue/Green x 15 x 3

Standing Calf Raise

140 x 20 x 3

1/3/10

High Rep Bench Press

185 x 10 x 2

225 x 17 x 1

Dumbbell Flyes

30 x 15 x 1

40 x 15 x 2

Rotator Cuff Band Exercises

Ab exercises

Happy New Year and good times.

Christmas Week Training

2009-12-27T20:32:00.001-08:00

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 (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

2009-12-20T22:35:00.000-08:00

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

2009-12-20T22:02:00.000-08:00

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

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

2009-12-17T11:40:00.000-08:00

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

2009-12-13T22:38:00.000-08:00

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

2009-12-11T21:43:00.000-08:00

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)

2009-12-05T14:24:00.000-08:00

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

2009-12-04T00:21:00.000-08:00

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

2009-11-29T08:27:00.000-08:00

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

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

2009-11-26T15:46:00.000-08:00

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

2009-11-24T23:33:00.000-08:00

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

2009-11-23T21:30:00.000-08:00

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

2009-11-22T21:35:00.000-08:00

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

Hip Band Squat Pulls

Blue & Green Band x 15 x 3

Standing Calf Raise

180 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

2009-11-17T21:31:00.000-08:00

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

2009-11-15T16:44:00.000-08:00

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

2009-11-09T20:30:00.000-08:00

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

2009-11-06T11:38:00.000-08:00

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

2009-10-29T22:36:00.001-07:00

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

2009-10-26T21:22:00.000-07:00

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

2009-10-25T22:09:00.000-07:00

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

2009-10-23T20:29:00.000-07:00

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

2009-10-20T21:14:00.000-07:00

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

2009-10-19T21:36:00.000-07:00

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

2009-10-17T21:36:00.000-07:00

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

2009-10-16T10:28:00.000-07:00

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.

Bodybuilding.com - ProMera Health Con-Cret - Ultra Concentrated Creatine! On sale now!

2009-10-14T11:20:00.001-07:00

Bodybuilding.com - ProMera Health Con-Cret - Ultra Concentrated Creatine! On sale now!

Shared via AddThis

This is my absolute favorite creatine. I have tried it all and have found this to give me the best results.

Fourth Week of Coan/Phillipi Deadlift Training Program

2009-10-13T23:04:00.001-07:00

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)

2009-10-12T20:45:00.000-07:00

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

2009-10-10T19:40:00.000-07:00

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

2009-10-09T07:27:00.000-07:00

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

2009-10-06T22:24:00.000-07:00

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

2009-10-05T19:18:00.000-07:00

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

2009-10-04T19:43:00.001-07:00

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

2009-10-03T12:34:00.001-07:00

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

2009-10-01T21:16:00.001-07:00

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

2009-09-29T20:51:00.000-07:00

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

2009-09-27T10:16:00.000-07:00

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

2009-09-26T15:17:00.000-07:00

2009-09-26T11:49:00.001-07:00

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?

2009-09-25T15:03:00.000-07:00

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!