Friday, January 30, 2009

Squat Training

I know, it is supposed to be deadlift night. Maura and I are going to Wisconsin on Monday (squat day) to see a certain local lifter for some work on our deadlift. We decided to swap our training days around. Monday will be deads until the Arnold, that means Friday's are squat days now.

The usual crowd showed up for a gym night. Aaron joined us. Russ and Jesse were there. John Hanson, Mad and Keith were lifting tonight. I have a 5:30pm kettlebell class. I warmed up with some snatches, bear crawls and double clean and press. Here is how it went down in the power room...

Back Squat
95X5
135X5
165X3
195X2
225X2X3
~ First time to rep 225. I am surprised how easy these felt tonight.

Box Squats with Bands
45+ Bands X 5
95+ Bands X 3
105+ Bands X 3X8
~Tough, but doable.

abs.

Thursday, January 29, 2009

Wednesday - Light Bench Press

Wednesdays are long days for me. I teach a 6am kettlebell class, at 7:30 I have my yoga class with William in Minneapolis. This is a great way to start my day, but it also makes for a long day. I have started making Wednesdays a very light bench press day, and I am much happier for it. Here is how it went down for me...

Bench Press
45X8
75X5
85X5X5
~Had a short pause between each press. Weight felt real easy.

Close Grip Bench Press
85X5X3
~Felt easy

Pull-ups and Chin-ups
3X10
~I varied my grip doing only 3 reps. Wanted to get some volume in while keeping it easy.

Monday, January 26, 2009

Squat Training

It was a cold night at The Press, but Maura and I gut it out under the bar in the power room any way. Here is how it all went down for me...

Back Squat
95X5
135X5
165X3
190X2
215X2X5
~Felt good. Maura noticed I seam to narrow my stance as the weight increases. I planned on only do 4 sets, but did a 5 to work on keeping my stance normal.

1/4 Squats
245X1
265X2
275X3~Thought about Ellen at Raw Unity
~As the weight got heavier, the movement got easier. I'm just not good at these yet. Ellen Stein got a 275lb squat at the Raw Unity meet. She placed second over all! Nice job Ellen!

Ham-Glute Machine
8,8,8
~I feel kinda stupid admitting this... I only now just figured out how to do these right. Much easier than what I was doing. LOL!

Abs.

Sunday, January 25, 2009

Sunday Bench Press

Strong man Paul Balyeat joined Maura and I for a day of bench press. Here is how it all went down for me...

Bench Press
45X8
75X5
95X1~Crunchy left shoulder
95X3~Shoulder felt better
105X1
110X1
115X1X5-Set 3 was a short pause, after that touch and go

BB OH Press
65X5
75X3
75X2 plus 1 PP
80X2 PP~not sure what happened here... no gas, failed lift
85X1~no problem flew right up.
~Paul does a lot training with pressing... he gave me some advice...goofed around with some PP'es

Pull-Ups
5X5

Chest Supported Rows
55lbs 8X3

Good day of training. As always, I was a little sad when training was over. Fun day.

Friday, January 23, 2009

Deadlift Training

There was a big crew of us deadlifting tonight. Anna White showed up with her friend Tammy Dian, an up an coming lifter in the 123's. Russ and Jesse were there. Of course Maura and Aaron were there. The two platforms were being used, so I had to set up my 35lb plate outfit on the floor, next to the squat rack where Gary Edwards was training squats. Here is how it went down for me...

Sumo Deadlifts off 35lb Plates
115X5
145X5
185X3
205X1
220X1
245X1X3
250X1X4
~245 and 250 were difficult, but doable. Here is something to look at...


Conventional Deadlift
225X3
245X1
245X1
~I cannot understand how anyone can move weight this way... it is a journey from the floor to lock out.

Rack Pulls
225X1
275X1
315X1X3
~225 and 275 were conventional, 315 sumo. These seamed much more difficult than last week, so I quit early.

abs.
~god... I hate doing isolated ab exercises. If it were not for Maura, I would have skipped this one tonight.

Wednesday, January 21, 2009

Zhinkas and Bench Press


You may know that The Press Gym (where I train) is the Zubaz gym. Owner Dan Stock is a co-founder of the original Zubaz pants from the early 90's. Dan's wife Kim has just come out with the Lady's version of the famed gym pants. They are called Zhinkas. The Zhinka pants come in the signature wild print as well as a more subdued black with print accents. Of course Maura and I had to have a pair. I am wearing the traditional zebra black and white, Maura got the pink pair.

Bench press was on the menu for tonight. Here is how it went down for me...

Bench Press
45X8

75X5
85X5X5

~My left shoulder started out feeling a little twitchy... but felt better with every set.


Close Grip Bench Press

75X6X4

Face Pulls

70X10X3

Pull-ups

4,4,4,4,4

Monday, January 19, 2009

Squat Training

I love squats, almost as much as Maura love bench press. That is probably because it is the only lift that has been going my way lately... Maura and I got our squat training in a little early today thanks to MLK day. We had the chance to train along side of some of the Press Gym lifters we don't usually cross paths with. Mitch Edlestein was squatting some pretty huge weight today. Angela Simmons was doing some front squats. Jo Rivette showed up to do some deadlifting. Here is how it all went down for me...

Back Squat
95X5
135X5
160X3
185X2
200X2X6
~Lifting at 11am feels different than lifting at 7pm...

1/4 Squats
225X3
245X3
265X2
265X2
~Wow, first time for this lift... these were really difficult. 265 felt oppressive, simply walking out the weight was a real chore. Seriously, walking out the weight was more difficult that the squat. Weird.

Glute-Ham Machine
8,6,6
~I suck at these.

abs.
~Kettlebell French Twists 16, 20, 24, 24... Decline bench with a 25lb plate. These are actually getting easier.

Squatting made Maura and I super hungrey! We went to Granite City in Roseville for Bison Burgers. What a great way to spend MLK day!

Sunday, January 18, 2009

Thank God for Lifting Partners!

Bench press day at the Press Gym today. I am so lucky to have Maura Shuttleworth as my lifting partner. I do not love the bench press, but Maura has enough love for the bench press for both of us. Here is how it went down for me...

Bench Press
45X8
75X5
95X3
105X1
110X1
115X1X5
2 - Board
125X2X3

OH Press
45X5
65X5
75X3X3

Face Pulls
70X10X3

Chest Supported Rows
55X8X3

Pull-ups
4,4,3

Friday, January 16, 2009

Deadlift Training

It was a good night to train at the Press Gym. Maura, Aaron and Amy were good enough to make it down for some good gym time. Here is how it went down for me...

Sumo Deadlift off 35lb Plates
115X5
145X5
165X3
185X1
220X1X12
~Double overhand grip with straps

Conventional Deadlift off 35lb Plates
220X3X3
~Double overhand grip with straps

Box Squats
Bar + 70lb Bands X5
95lbs+BandsX3X8
~Love box squats

Sumo Rack Pulls
225X3
275X3
315X1
345X1 - belt
365X1 - belt
~Over under grip. Grip was tough for both 345 and 365. I almost thought I might drop the bar.

Thursday, January 15, 2009

Bench Press

It has been cold here in Saint Paul... but that didn't stop Maura and I from bench pressing on Wednesday night. Here is how it went down for me...

Bench Press
45X8
75X5
95X5
95X3X3

Close Grip Bench Press
95X3X3

Face Pulls
80lbsX10X3

Chest Supported Rows
45X10
55X10
60X10
60X8

Monday, January 12, 2009

Squat Training

We are having a small snow storm here in Minnesota. Maura lives in Stillwater, which is a good 20 minute drive from the Press, so she opted for staying safe at home today and will get her squats in tomorrow. It is really so nice to have a lifting partner. I always miss her a ton when I train without her. Lucky for me Aaron joined me for my squat workout. Here is how it all went down...

Back Squat
95X5
135X5
165X3
190X3X7
~I was surprised at how easy 190lbs feels. Each set felt better than the set before.

Good Mornings
95X5
135X5
155X5
165X3X4
~Really felt pretty good for a scary lift.

Bulgarian Split Squats
16/16kg - 5
20/20kg - 5X2
~I really like this lift. I think it makes a big difference in my squat strength.

Sunday, January 11, 2009

Saturday Bench Press

I had a busy Saturday morning, but that didn't stop me from getting a bench press workout in. Thank God for lifting partners. If I hadn't promised Maura I'd be at The Press at 12 Noon, I probably would just gone home.

I had to get a bench press workout in on a Saturday because Sunday (the day I normally bench press) is a Strong Man Competition in Minneapolis. I know a few of the competitors, which makes the event extra special. Maura and Aaron will be joining me, it should be a lot of fun.

Here is how it went down for me...

Bench Press
75X5
95X3
105X2
110X1X3
~Paused 110lbs. Felt easy.

Close Grip Bench
95X4,4,3

OH BB Press
45X5
65X5
75X3,3,3
65X5
~Suddenly I ran out of gas. 75lbs felt difficult.

Friday, January 9, 2009

Deadlift

Met up with Maura for deadlifting tonight. I am trying a few new things in an effort to get my deadlift out of the toilet. Here is how it all went down...

Deadlift - Sumo off 35lb Plates
115X5
165X5
185X3
205X5,3,3,3
~Double overhand grip with straps

Sumo Deadlift
205X1,1,1,1,1
~Focused on speed

RDL
135X5
165X5
185X5,5
~Double overhand grip with straps

Rack Pulls
225X3
275X3
305X3
315X3
345X1
~Used belt for 345lbs. Over under grip.

I had a great time tonight and I feel great. However, now that I look back at everything, it looks like kind of a lot... oh well.

Wednesday, January 7, 2009

Bench Press with Maura

It was a long day for me... I have been running around like my hair is on fire. Stopped off for William's yoga class...

William's yoga class. Standing asana, headstand, shoulder stand with a sandbag on my feet, some backbends and a few arm balances. I love yoga class!

Met up with Maura for training tonight. Here is how it all went down...

Bench Press
45X8
75X5
95X5X5
~Closer grip.

Close Grip Bench Press
75X6X5

Pull-ups
4,4,4,4,4

Face Pulls
70X10
80X8
80X8
80X10

Windmills
16kg
3/3,3/3,4/4

Monday, January 5, 2009

If it ain't broke, why change it?

I know no program works forever... but until it stops working, why mess with a good thing? I hope I am doing the right thing. Any who, time to start a new training cycle for squats. Maura and I met up at The Press Gym. Here is how it went down for me...

Back Squat
95X5
135X5
155X3
175X3X8 - 70%
~Easy stuff.

Good Mornings
115X5
135X5X4
~I feel this in my abs more than in my back. I hope I am doing it right.

Bulgarian Split Squats
Double 16's - 5L/5R X5X3
~Still my favorite.

Some abs. Maura's idea, of course.
Good stuff. It is always nice to start over.

Sunday, January 4, 2009

New Year


It is New Year Resolutions time. I don't really make resolutions for the new year. I am not a goal oriented person. I never participated in sports as a kid, I was never on a team. When I was 23 I discovered yoga, which is not (supposed to be) competitive or goal driven.

In the practice of yoga there are 8 limbs. First limb is Yamas (personal conduct) - non-violence, truthfulness, non-stealing, sexual responsibility, and abstinence of greed. Pretty much universal behavior. Second limb is Niyamas (personal observance) - cleanliness, contentment, austerity, self-study, and self surrender.

The Niyamas are interesting to me... Austerity, Contentment and Self-Study are the most interesting to me. Tapas, which is weird to translate, means Austerity or "practice with fervor". Santosha is translated as Contentment, accepting where and who you are at in life. Svadhyaya is translated as Self-Study. For me, this is where Powerlifting and Yoga meet. This is how I am applying the Niyamas to my training/practice...

Tapas - Get serious about training. Work toward balance, using my whole potential, staying focused.

Santosha - Don't over reach or over train. Accept failures and pr's with emotional detachment.

Svadhyaya - Find my weaknesses and imbalances (in all parts of my life), then fill them in.