Monday, June 30, 2008

Amazing Week...

My blog messages have been at large for the past week. I just haven't had the time to post my workouts or what I have been up to. There was an RKC level 2 in town this weekend. I didn't participate... which was a disappointment, but I made up for it by spending time with friends from blogosphere and crashing the Meet and Greet on Thursday night.


It all started on Wednesday afternoon. Our friend Taikei from Japan arrived in Minnesota. Aaron picked him up from the airport, and I arrived home shortly after the guys got in. I put some food together and picked up (kettlebell) Katie Hawbaker from her hotel. We all shared a meal and then headed off to The Press Gym for my regularly scheduled kettlebell class. Taikei, Aaron and Katie were good sports and participated in my class. After that we headed off to the powerlifting room. Taikei and Aaron did some deadlifting, Katie and I did some bench pressing. Katie is very strong and easily put up 95lbs for 3 reps, which was the same workout I did.

Thursday morning Katie and I went to William's yoga class. It was restorative day, which was just what we both needed. William is a world class instructor, and I was thrilled to have Katie (who is also a kettlebell driven yogi) visit my class.


Thursday night Aaron and I crashed the Meet and Greet. I finally got to meet Lauren Brooks after reading her blog for over a year. Betsy, who has partnered up with Geoff Neupert was there. It was nice seeing her again. I met Christine, Lauren's friend from New Jersey. I had a chance to talk number strategies with Rif, my long distance powerlifting coach. Brett and Pavel were there and both men are always a pleasure to see. My best bud Tracy Reifkind was there, it is always nice to see her.


Friday Morning I took Tracy to Neti-Neti for Lisa's Vinyassa yoga class. She did great! Plus it was really nice for me to show off my friend. That evening we had a little BBQ at our house. Locals Jim Ryan, Mike Nelson and Jodie joined us along with our blog friends; The Reifkinds, Lauren, Christine, Taikei, and Katie. It was so nice for us to have our friends over to our home.


Saturday morning Tracy and I headed off to the Saint Paul Farmers Market, then to The Press Gym for Kettlebell Class. Tracy is an awesome instructor. I would say her specialty is endurance training and targeting fat loss. Every time I get to spend time with Tracy, I always learn so much! If you ever have a chance to train with Tracy, take it! She is really good!




There is so much more to tell about this weekend. I will have to save it for another time. Good friends make life so much more meaningful.

Monday, June 23, 2008

Squats on my own...

Maura is off in Prague for Bench Press Worlds. Pretty great for her. I am here, training on my own. Boo hoo for me. Well, it wasn't really that bad. Brad Madvig and Jim Cahill were training at The Press tonight, which was actually pretty nice for me. Having such a big, strong guy like Madvig there to give me a spot is an extra boost of confidence. How nice is that? Any ways... here is how it went down for me.

Back Squat
95X5
135X3
165X2
195X2
205X2X4

Box Squats
135X3
155X3
175X3
165X3
~ I really had to goof around with the technique here. I felt like the 175 was more like a Good Morning.

Over all, not a bad night for being on my own. Everyone asked me about Maura...

Friday, June 20, 2008

Sometimes it's Difficult...

Tonight was deadlift night at The Press Gym. It was Maura Shuttleworth's last heavy bench press workout before World's. She is leaving on Sunday for Prague. How cool is that? Shawn and Aaron Friday joined us, as usual. My limit for bench press hand-off is 160lbs... so good thing our bench press technician Shawn was there to help Maura.

It was a difficult workout for me tonight. I think the problem started last week with lots of heavy rack pulls. Then on Monday, heavy walk-outs. On Wednesday, bench press was difficult and I only felt like I had 105lbs. I went easy on the assistance lifts.

I had to reconfigure my deadlift workout due to lack of attention to timing. My plan is to go 255lbs this week, 265 next week, 275, then 290lbs two weeks out from the meet. Tonight... five days after the heavy walk-outs, and I am still feeling low on energy. Here is how it all went down...

Sumo Deadlift
135X5
185X3
205X1
225X1
235X1
255X1X5
~Warm up lifts felt great! The first four pulls at 255lbs. felt more difficult than they should have. Finally the 5th attempt at 255 felt good.

Conventional Deadlift
205X5

Ham-Glut Machine
5,5,5

My energy was low after the sumo deadlifts, so I reigned in my plans for lifting tonight. I lowered my plan for conventional DL's. I called off the rack pulls, and went easy on the HGM. I feel bad for not having a strong workout. But, I have to have get strong again soon, hopefully I will bounce back soon...

Monday, June 16, 2008

Squat Night at The Press Gym

Anna White joined us for squats again tonight. In fact half of our Press Gym Team for Raw Nationals was training tonight. Jim Cahill was pulling on the deadlift platform and Brad Madvig took the good spot on the squat platform. Pretty nice evening for training at The Press Gym. Here is how it all went down for me...

Back Squat
95X5
135X3
165X3
185X2
195X2X6
~The squats felt great tonight! It must have been all the great lifters in the powerlifting room tonight at The Press Gym! I think the 5th set felt the best.

Box Squats
135X3
155X3
155X3

Heavy Walk Outs
225
245
255
265
~Cripes! I could just feel my thoracic spine compress. Great training though... I feel stronger for it!

Saturday, June 14, 2008

Deadlifts and Other Stuff...

I am starting a new Deadlift cycle. Thank god I have Mark Reifkind to let me know I need to cycle the style of lift I will competing with, so I had to make an adjustment form last week. This is the last cycle of deadlifts before Raw Nationals in July. Here is how it all went down...

Sumo Deadlift
135X5
185X3
205X1X15
~Felt easy and explosive. Each lift flew up... but then again it is only 70% of my 1RM...

Conventional Deadlift
205X5
~Off a block. I meant to do a %... so I goofed this one up. Felt great, though...

Rack Pulls
225X5
275X3
315X1
315X1
335X1
335X2
335X3
~ I had to goof around with my grip a little. At 315 I started to loose it...

Ham-Glut Machine
6
~Oops, i meant to do a bunch of these, but I got distracted by the KB action in my kettlebell room.

Here is a video of Aaron, my better half. Nice job love...

Monday, June 9, 2008

Squat Night

Monday is squat night, and Anna White joined Maura and me. I think this is the first squat party. We are training for Raw Nationals, all three of us are on the Press Gym Team! How cool is that? Here is how it all went down...

Back Squat
95X5
135X3
165X3
180X3X7
~Squats felt great!


Pause Squats
115X8
125X8
125X8
~Anna has never done pause squats before... we had to show her this cool assistance lift! Good Stuff!

Bulgarian Split Squats
16/16kg kettlebells - 5/5X3

RKC Weekend


Aaron, Mike, Jodi, Sean and I made it down to the RKC weekend to watch and cheer for a couple of candidates we knew!

My friend Angela Josphes finally had her chance to get certified. She passed with flying colors of course! Congratulations Ang!

Aaron and I got to meet our friend from blogosphere, Franklin Herman. It is alway so cool to meet someone you have know on the internet for the first time in person. Franklin was riding high from the weekend of kettlebell intensity. We couldn't let him just go back to his hotel room... he and Sean joined us for a impromptu BBQ.

The other great thing about going to the RKC graduation workout is seeing the other RKC's! I got to meet Juliet Deane, fellow powerlifter and RKC. Geoff Nuepert was there. Brett Jones gave me some advice on my squat technique, which was much appreciated. Pavel inflated my ego with a compliment on my pull-ups. My bud Joe Pavel was there... Katie, a level 4 Z trainer was going through the RKC this weekend. It was so nice to see everyone.

Friday, June 6, 2008

Deadlifts, Chin-ups, Yoga and SPPS

I went to Lisa's yoga class this morning. What a great way to start a Friday! Who would ever think that Powerlifting and Yoga could be such a lovely compliment? Even Dr. Cobb had a laugh. I have been practicing 4 different things.... Kettlebells, Z-Health, Yoga and Powerlifting. I have been doing a little of each almost every day. How weird of a practice is that? Sounds weird... but it seems to serve me well right now.

Deadlift party at The Press Gym tonight. I am starting a new cycle. I have decided to make it primarily a conventional cycle with only a few pulls from a sumo stance. This will be my last cycle before Raw Nationals in July. Here is how it went down...

Conventional Deadlift
135X5
185X1X15
~I figured I was good for a 265lb conventional deadlift. This was 70% of 265. It felt pretty easy and I ripped of 15 pretty quickly.

Sumo
225X1X2
~ I am going to do just enough sumo pulls as to not let my form turn to a total pile of crap. LOL!

RDL
135X5
155X5
155X5
~I super-set the RDL's with Chin-ups.

Chin-ups
BWx5
BWX5
25X1
25X2
30Xnl
BWX3
~I have decided I should have some better looking biceps. So, I am going to add chins into the mix. Plus, pull-ups are getting boring. I got a little greedy with the 30lbs. Two reps at 25lbs was pretty hard.

I goofed around with Sots Press Pistol Style... I can suddenly do this with a 16kg kettlebell. I discovered this just a couple weeks ago. Joe Pavel and I goofed around with some show-off kettlebells moves at the R-Phase this last weekend. It was a great way to blow off some steam. Joe has really nice form with everything he does.


~Here is something to look at... not the prettiest Sots Press Pistol Style I have done at this weight. It was at the end of my workout after all. It is something to look at until I post something nicer. LOL!

Wednesday, June 4, 2008

The Bench Press

It was bench night... I do not love bench night. Why? Because I am not good at bench press. Well, let me take that back. I actually have nice form, but this is a weak lift for me. As a lifer, I am competitive. Because I am competitive, I hate being reminded that I still have weak spots. How can I bury a 240lb squat and struggle with a 115lb bench? Oh, well... I suppose if everything came easy I wouldn't appreciate it.

There was a highlight to our evening... Anna White joined us. Anna is an up and coming PL'er in the 132's (thank god she is not in my weight class!). She is going to be joining us at Raw Nationals this July! She will be on our Press Gym Team! How cool is that?

Here is how it all went down...

Bench Press
75lbsX5
85X3
95X1
115X1
120Xnl
120Xnl
110X2
Pauses
105X1
105X1
~My excuse for missing 120 twice is due to the fact that I am still very low on energy. Plus I did a little bit of kettlebell training before hand. Boo hoo for me.

Face Pulls
60X10
70X10
70X10

Skull Crushers
18lbsX10
20lbsX8
20X8

Chin-ups
3X5

Over-all a good workout. It was nice to have Anna there, it made it a bit of a special occasion. Good stuff!

Tuesday, June 3, 2008

Squat Knees and Bone Rhythm...

I just finished my last weekend of R-Phase. I got to learn about bone rhythm... interesting stuff. I also had a chance to have a private session with Dr. Cobb. So, for any one who has been through R-Phase, you know it has been a very intense weekend. I learned so much... I am just trying to catalog it in my pea brain the best I can so I don't forget too much!

Any whoo... Maura and I met up for squats last night. Lucky for me it was the start of a new cycle. Here is how it all went down.

Back Squat
95X5
135X5
170X3X8
~ I make 3 videos of my knees after it was called to my attention last week that my knees don't track perfectly... here is a video of my last set of 3 reps, it look like the others. I'm not sure what to think. (Rif, what do you think) (Z People... I already know I hold a lot of tension in my jaw. I'm working on it.)



Pause Squats
115X8
120X8
120X8

OMG! In case you didn't know... R-Phase is extremely stressful on the CNS. I was gassed out and had to quit after the pause squats. Yikes!

My private with Dr. Cobb was awesome. I will have to elaborate more latter.