Saturday comes and that means day 2 of the learn to train seminar and without a doubt this was where the action took place. We were put into groups based on strength so I was with the beefy crew who resembled washed up NFL defensemen. First station was the Q/A table with Matt Ladewski, Julia Ladewski and Landon Evans. There was a wealth of information there and i wasted no time in picking their brains about programming and nutrtion. Landon Evans said something that most people will not agree with. That meal frequency does not matter. There is more to it, but he believes in the leans gains approach. You can find out more at
After the q/a table, it was on to the squat station with Brian Caroll coaching us on squats. Brian is a beast on squats and hit I believe a 1030 squat that morning before coaching us, so not a bad guy to learn from. Made some tweaks and I'm confident I'll hit what I want to hit in July. Yes Greg, I know you told me first.
Next was the assessment station with Mike Robertson and Dr. Ryan Smith. It was rough, I hated it, hardest station of all, but I needed to see how my mobility was. It stinks like donkey ass is the short answer. It will get better though with time and patience.
After the assessment was the Bench Press station coached by Joey Smith, Jeremy Frey and Steve Diel. Biggest thing that was affected was my arch and grip on the bar. I caught a hard cramp during my first set because I honestly do not remember my set up being THAT tight. I was out of breath with just the bar. But Joey Smith said that none of this is supposed to feel good so get that shit out your mind.
Bench was done and my group went on to the deadlift which was coached by powerlifter/bodybuilder Matt Kroc. He explained the differences between sumo and conventional and we worked up to 405. I didn't want to go heavier because I had strongman next but we talked a bit about nutrition, how bodybuilding and powerlifting training are pretty well close in terms of training, and his future plans in bodybuilding.
The strongman station was next and Steve Pulcinella and Andy Deck had that station. I was throwing around the idea of doing a strongman meet in my mind, but after this station of log press, axle press and farmers walks, I decided against that. I will say that it will be useful in my training, The over head pressing also showed me how weak my triceps are and how that cannot be tolerated in the grand scope of things.
I have to say that it was a great weekend. I will try and make the next one and hopefully learn even more on my quest for elite status.
Wednesday, May 18, 2011
Sunday, May 15, 2011
This past week
As a lot of you already know, I graduated from Harold Washington College this week. I won't harp on it too much but I will say that it was a journey that took 3 years and it finally setting in that I graduated. I have to thank everyone that was there for me including my sister Tracey, Miguel, Kenisha, Tom Hagler, Greg, Troy, Big Mike and a host of others, but most importantly I have to thank God because it was through His strength I was able to finish.
After the ceremony on Wednesday, I was on the road on Thursday with Dominic Rivera and we rolled to London, Ohio for the EFS Learn to Train Seminar. For those that don't know Elite FTS is a strength training website that has a roster of athletes that have a background in primarily powerlifting, but are also versed in bodybuilding and nutrition. The people that are apart of the team helped lecture and coach on all things related to programming, movements, business, the history of the company, powerlifting gear usage and life in general.
The first day was lectures and I was looking forward to James Smith (Otherwise know as The Thinker of EFS) presentation of The Block Periodization Training Methodology: Application and Adaptability. Block Periodization has been something I have been interested in for awhile mainly because of the results that people have gotten from it. James went through 39 slides that were each well explained and broken down into terms that anyone could understand. Long story short, I wanted to try a block model for my training but I found out that looking at the numbers I currently have and seeing that Block Periodization is mainly for the elite athlete, I'm not ready for it just yet. James also answered questions that I had on putting together a Block model for when I am ready and he pointed me to different resources in which to find out more about it.
The next presenters were Jeremy Frey and Brian Caroll who Went through a Q/A about the squat, bench and deadlift. Premise of the hour without going into minute detail was that you need to be strong. Shut up and do work if you want to be good, and it dont matter if youre a raw or multiply gear lifter, you still need to be strong.
Mike Robertson and Ryan Smith showed up and gave us a talk about corrective exercise and it's impact on our total. We had a few messed up bodies there so this one was all ears by everyone. They went in-depth about mobility and stability in regards to warm-ups and we went through some sample exercises on Saturday which I'll save for another post.
Steve Pulcinella and Andy Deck did a presentation on Strongman and Pulcinella was hilarious! Andy and Steve went into their background and how to train for strongman. I was curious about trying to do strongman and quickly reversed my decision about that after an axle press on Saturday. I was surprised at how big Andy Deck is. He is a SOLID 240 and my 240 is not like his! Mine is sexier though!
Matt Kroc went into nutrition and here is the bottom line. You dont have to be fat to be a powerlifter, lose some weight, gain some mass and train.
After all that, we had and open Q/A with Jim Wendler and Dave Tate. I have to say that if you have an opportunity to hear either gentleman speak, DO IT! As far as what was said, if you weren't there, then you just wont know. ;-)
Ill have more tomorrow as Saturday was a training day.....that I am currently feeling right now in my entire posterior chain.
After the ceremony on Wednesday, I was on the road on Thursday with Dominic Rivera and we rolled to London, Ohio for the EFS Learn to Train Seminar. For those that don't know Elite FTS is a strength training website that has a roster of athletes that have a background in primarily powerlifting, but are also versed in bodybuilding and nutrition. The people that are apart of the team helped lecture and coach on all things related to programming, movements, business, the history of the company, powerlifting gear usage and life in general.
The first day was lectures and I was looking forward to James Smith (Otherwise know as The Thinker of EFS) presentation of The Block Periodization Training Methodology: Application and Adaptability. Block Periodization has been something I have been interested in for awhile mainly because of the results that people have gotten from it. James went through 39 slides that were each well explained and broken down into terms that anyone could understand. Long story short, I wanted to try a block model for my training but I found out that looking at the numbers I currently have and seeing that Block Periodization is mainly for the elite athlete, I'm not ready for it just yet. James also answered questions that I had on putting together a Block model for when I am ready and he pointed me to different resources in which to find out more about it.
The next presenters were Jeremy Frey and Brian Caroll who Went through a Q/A about the squat, bench and deadlift. Premise of the hour without going into minute detail was that you need to be strong. Shut up and do work if you want to be good, and it dont matter if youre a raw or multiply gear lifter, you still need to be strong.
Mike Robertson and Ryan Smith showed up and gave us a talk about corrective exercise and it's impact on our total. We had a few messed up bodies there so this one was all ears by everyone. They went in-depth about mobility and stability in regards to warm-ups and we went through some sample exercises on Saturday which I'll save for another post.
Steve Pulcinella and Andy Deck did a presentation on Strongman and Pulcinella was hilarious! Andy and Steve went into their background and how to train for strongman. I was curious about trying to do strongman and quickly reversed my decision about that after an axle press on Saturday. I was surprised at how big Andy Deck is. He is a SOLID 240 and my 240 is not like his! Mine is sexier though!
Matt Kroc went into nutrition and here is the bottom line. You dont have to be fat to be a powerlifter, lose some weight, gain some mass and train.
After all that, we had and open Q/A with Jim Wendler and Dave Tate. I have to say that if you have an opportunity to hear either gentleman speak, DO IT! As far as what was said, if you weren't there, then you just wont know. ;-)
Ill have more tomorrow as Saturday was a training day.....that I am currently feeling right now in my entire posterior chain.
Saturday, May 7, 2011
Way overdue update
Well, I was going to put up this past weeks training, but I realized that I left my log back in my locker. But I can give rough estimates of where my top sets were for this week
Squat: 405/5
Bench:280/5
Deadlift: 460/5
With that being said, this is my "light" week in which I only go up to 85% of my training max which is 90% of my actual max (or somewhere in that ball park). I have a busy week next week and will have to put gas on. I have.....
-Spanish test on Monday
-Business Law test that I could really give to damns about. I should've never taken the class anyway in hindsight.
-Paper due in ethics
-at some point I have to wash my clothes so I don't have the scent of "Urban Musk" or otherwise known as funk.
I have military presses later in the afternoon if youre reading this and i have work at 7pm and then Sunday at 3pm.
Hitting a rough spot financially, but we all do at some point. But responsibilities come first as much as we don't want to take care of them. And if it looks like you take two steps forward but four back, just know that even in the rain, God is still shining.
95% week next week. And I will post a bench video. I have put it in my mind I will NOT have anymore bad bench sessions. The bar will move the way I want it to move and as fast as I want it moved. I will press 425 in July. PERIOD!
Squat: 405/5
Bench:280/5
Deadlift: 460/5
With that being said, this is my "light" week in which I only go up to 85% of my training max which is 90% of my actual max (or somewhere in that ball park). I have a busy week next week and will have to put gas on. I have.....
-Spanish test on Monday
-Business Law test that I could really give to damns about. I should've never taken the class anyway in hindsight.
-Paper due in ethics
-at some point I have to wash my clothes so I don't have the scent of "Urban Musk" or otherwise known as funk.
I have military presses later in the afternoon if youre reading this and i have work at 7pm and then Sunday at 3pm.
Hitting a rough spot financially, but we all do at some point. But responsibilities come first as much as we don't want to take care of them. And if it looks like you take two steps forward but four back, just know that even in the rain, God is still shining.
95% week next week. And I will post a bench video. I have put it in my mind I will NOT have anymore bad bench sessions. The bar will move the way I want it to move and as fast as I want it moved. I will press 425 in July. PERIOD!
Wednesday, April 13, 2011
Fridays deadlift training and Mondays Squat training
April 8th Deadlift training:
Combined deadlift with military press after
Deadlift:345/5, 405/5, 450/5
GHR: BW/10,6,10,8
Military Press: 120/5, 140/5, 160/5
Some assistance work.
April 11th Squat day
Squats:345/5, 390/3, 440/1, 495/1, 520/1
Reverse Hypers: 100/10, 150/10
Felt good putting that much weight on my back and handling it pretty well.
Program points:
Cardio on a more consistent basis
Better nutrition through more foods. That means getting my ass over a stove a get to cooking more
Dropped to 3 days a week right now for lifting. Took a clip out of a strong man competitors play book. Clint Darden from elitefts.com combines his overhead pressing after deadlifts. That way I can recover over two days and comeback fresh on Monday.
13 weeks.............
Combined deadlift with military press after
Deadlift:345/5, 405/5, 450/5
GHR: BW/10,6,10,8
Military Press: 120/5, 140/5, 160/5
Some assistance work.
April 11th Squat day
Squats:345/5, 390/3, 440/1, 495/1, 520/1
Reverse Hypers: 100/10, 150/10
Felt good putting that much weight on my back and handling it pretty well.
Program points:
Cardio on a more consistent basis
Better nutrition through more foods. That means getting my ass over a stove a get to cooking more
Dropped to 3 days a week right now for lifting. Took a clip out of a strong man competitors play book. Clint Darden from elitefts.com combines his overhead pressing after deadlifts. That way I can recover over two days and comeback fresh on Monday.
13 weeks.............
Wednesday, April 6, 2011
Bench Training
Worked up to 280 for 5 reps. I really did 6 though. I took a wider grip on the bar and utilized my fat gripz also. Fat Gripz are attachements you can put on a dumbbell or barbell and it mimics the effect of a fat bar. Fat bars take stress off the elbows a bit (at least for me) and gives you a stronger grip over the long haul. I bought them after reading an article by Charles Poliquin on the the effects of using a fat bar. I'll be using these attachements on the regular as I am having elbow issues. And I'll also use them for arm exercises as you get more fiber recruitment using a fat bar with barbells and dumbbells.
It's nothing really heavy this week. I work up to 95% of my training max next week and I need my head in the game. Gonna get a nice bloat going for squats on Monday so I can work up to around 500.
This is a video of Dave Ricks. International level powerlifter. And he's over 55. Whats your excuse? Thats right..........you dont have one
It's nothing really heavy this week. I work up to 95% of my training max next week and I need my head in the game. Gonna get a nice bloat going for squats on Monday so I can work up to around 500.
This is a video of Dave Ricks. International level powerlifter. And he's over 55. Whats your excuse? Thats right..........you dont have one
Squat Monday
Worked up to 390 for 5. Used a belt and felt good and fast. Also bought some Rehband knee sleeves and took those for a ride today. The heavy knee sleeves I use from elitefts.com are illegal in competition or the federation I compete in.
No words can describe this video.
No words can describe this video.
Friday, April 1, 2011
Bench Training from Wednesday
This was one of those things that started out as a good idea, but as things went on, things went a bit south. Not that it was a bad thing, but I'll get into that in a moment. But right now, lets break the workout down.
230/3
265/1.
300/1
330/1
365/1
405/ two misses
This workout was still a success in my eyes in that it showed me I'm have a long way to go and made my weak points even more apparent.
Weakness one: Set up and technique are the things that come to my mind first. I lose tightness and fall out of the groove in the bench.I need to learn how to keep my shoulder girdle tighter also.
Weakness two: Weak triceps and some forearm and elbow pain have been getting lately. I will have these area worked on soon. I'm gonna go H.A.M on triceps training now. Close grip, board press, floor press, extensions. You name it, I'm doing it( except kickbacks because I'm positive that they serve no purpose at all for bodybuilding, powerlifting or general strength and fitness training and because they aren't manly)
Weakness three: Mental. I need to learn how to come back strong after a "defeat". My head wasnt right after that missed attempt and I let the first miss get to me in the head. This has even affected me in meets. I cant let it go on.
Onward. I'm only as strong as my weakest link and my weakest is my bench.
230/3
265/1.
300/1
330/1
365/1
405/ two misses
This workout was still a success in my eyes in that it showed me I'm have a long way to go and made my weak points even more apparent.
Weakness one: Set up and technique are the things that come to my mind first. I lose tightness and fall out of the groove in the bench.I need to learn how to keep my shoulder girdle tighter also.
Weakness two: Weak triceps and some forearm and elbow pain have been getting lately. I will have these area worked on soon. I'm gonna go H.A.M on triceps training now. Close grip, board press, floor press, extensions. You name it, I'm doing it( except kickbacks because I'm positive that they serve no purpose at all for bodybuilding, powerlifting or general strength and fitness training and because they aren't manly)
Weakness three: Mental. I need to learn how to come back strong after a "defeat". My head wasnt right after that missed attempt and I let the first miss get to me in the head. This has even affected me in meets. I cant let it go on.
Onward. I'm only as strong as my weakest link and my weakest is my bench.
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