Friday, February 27, 2009

Last Workout...

I like to tell my kettlebell class to enjoy the workout, even when it is really difficult, because when it is over they will be sad. Well, now I am sad because Maura and I had our last workout before the Arnold. That means no more workouts, and no more powerlifting for a whole week. I have no idea what I am going to do with myself. Any who, here is how it all went down for me...

Back Squat
95X5
135X5
165X3
195X1
215X1
225X1

Bench Press
45X8
75X5
90X3
100X1

I am still working out the details of openers and attempts for my lifts at the Arnold. More importantly I have been doing extra restorative yoga asana. More on that latter.

Monday, February 23, 2009

Last Deadlift Workout...

Maura and I met up for our last deadlift workout before the Arnold tonight. Here is how it all went down...

Sumo Deadlift
135X5
185X3
225X1
255X1
275X1X3
225X1X3
~ I was going to planning on going a little heavier, but 275 wasn't flying up like it was a week ago, so I thought I should back off a little. If there is one thing I learned from Raw Nationals is more rest is better right before a meet. I backed down to 225 to practice some set-ups.

Ham-Glute Machine
8,8,8

Abs.

Sunday, February 22, 2009

Bench Press Workout

Count down to the Arnold Sports Festival. Maura and I have exactly 11 days until lift off... It was our last heavy bench press workout today at The Press Gym. Maura loves bench press, I like bench press. I am a little sad that heavy bench press is going to be over for the next 11 days. Since I haven't been reporting what we have been doing on bench press day, I will post this workout and it will reflect pretty much what I have been doing for the past 6 weeks. Here is how it all went down for me...

Bench Press
45X8
75X5
85X3
95X2
105X1
110X1
115X1X5
105+weight releasersX1X3
~My right shoulder started out bugging me a little, but it worked itself out eventually. The 115's felt strong and felt good.

Pull-ups
5,4,3,3,3,3

Sieglers showed up today. It is always nice to chit chat with Mike and Jane.

Friday, February 20, 2009

Snow and Squats on Friday

No Maura thanks to a very snowy night. The whole gym was pretty quiet actually. It was Aaron and me in the power room tonight. This is the last heavy squat day before the Arnold. I am always sad when the squat workout is over, especially right before a meet. Here is how it all went down for me...

Back Squat
95X5
135X5
165X3
195X2
225X2X3
~The first set of 225 I went really deep and it was some effort to get back up. Second set I videoed and it looked a little high (after I had a look at it at home, depth looked fine). I decided to deviate from the plan and throw in a third set, depth actually sucked.

Pause Squats
115X8
135X8X2
~I have really grown to love this lift. These felt really great. I was happy to end on a strong note.

No Maura = no abs.
~Actually I worked out with my kb class tonight. We did some doubles work and bear crawls which is pretty ab intense.

I have noticed I simply don't have the energy for squats on Friday that I did when we trained on Monday. I don't work very hard on Fridays, so no excuse there. Recovery must be very important.

Monday, February 16, 2009

From Wisconsin with Love...


Maura and I took another trip out to Wisconsin for a deadlift lesson with Shawn Cain. We trained in Jeff Tarmin's basement, a very nice home gym with everything a serious lifter would need. Plus a couch for lounging between lifts. It was a real treat for us, which is saying a lot because The Press Gym is a very nice gym. There is something special about a home gym.

I had another amazing deadlift session under the watchful eye of Shawn Cain. His direction is easy for me to understand and I work well with his cues. Here is how it all went down for me...

Sumo Deadlift
135X5

185X3
225X1

255X1

275X1

300X1 - Went up ugly... bad start, goofed up grip.
305X1 -
PR by 5 lbs. Prettiest of the 300's
315X1
- PR. First time I ever struggled in the least to lock out a lift. I wanted to stand there an hold it for a while. Shawn had to tell me to put the bar down. LOL! A video for your viewing pleasure...


I always knew sumo deadlifting was a technique driven lift,
here is the much prettier 305lbs. which went up after a very ugly 300lbs. LOL!



John Hanson took us out for Bison Burgers, at Barker's in Hudson Wisconsin. They tasted great after pulling a pr.


Well, I put 30lbs on my deadlift in two weeks with some coaching from Shawn Cain. That is an amazing feeling. Shawn is convinced I have another 10lbs in me right now. Having a (or a few) good coach is invaluable. Hands on guidance is exactly what I needed.

Friday, February 13, 2009

Squat Training

It was a punch the clock workout tonight. Maura and I are counting down to the Arnold. Here is how it wend down for me...

Back Squat
95X5
135X5
165X3
185X2
200X2X6
~Two hundred pounds felt a little heavy tonight. I worked on perfect form and speed... however, my form was neither fast nor perfect.

Bulgarian Split Squats
Double 12kgs - 5/5X3

abs.

Monday, February 9, 2009

Deadlift Monday

Maura and I are adjusting to our new lifting schedule. Deadlifting is on Monday and squats are on Friday now, which is fine. Here is how it all went down...

Sumo Deadlift
135X5
185X3
225X1X10
~Work on set-ups. Practiced the instructions from Shawn Cain. I learned the more calm and relaxed I am, the better the pull.

Conventional Deadlift
225X2X4
~Used wrist straps and a double overhand grip.

Ham-Glute Machine
3X8

abs.

I actually did a bench press work out yesterday. It was nothing exciting, so I didn't bother to post it. I worked with some weight releasers and did some heavy (for me) singles.

Saturday, February 7, 2009

Squat Training

My training schedule has been disrupted again this week. I actually did some bench press training on Wednesday. My energy was so low, I fell asleep on the couch before I could bother to blog about it.

There is going to be a powerlifting meet at The Press Gym on Saturday. That means they need to close the gym early on Friday in order to set up for the meet. Maura got her training in Thursday. I was too wiped out to train Thursday night, I did my training Friday afternoon with Aaron. Here is how it all went down for me...

Back Squat
95X5
135X5
165X5
195X3
215X1
235X1
255Xnl
245X1
~ I hit a sticking point about 2/3 up on 255, I just didn't have the energy to gut it out. I have only missed about 3 squats in my life. Here are the last 4 squats including the missed lift.



Box Squats
145X3
175X3X5
~I thought after missing 255 I should work on driving through that sticking point.

It is always disappointing to miss a lift. I don't feel too bad about it, I was low on energy. I feel like I own 245, which is a nice feeling. I still have a month to get it together for the Arnold.

Monday, February 2, 2009

Deadlift Training

Fellow powerlifter John Hanson drove Maura and I over to Wisconsin for a deadlifting lesson with Shawn Cain. Most everyone in USAPL knows who Shawn is. I know him as the head judge at my first powerlifting meet last year, the Minnesota State Open.

John Hanson gave me the idea to ask Shawn Cain for some help a couple weeks ago. John sometimes trains with Shawn Cain, Jim Miller and a few other guys in the basement of Jeff Tarmin. Jeff has a very nice home gym. The guys use York plates, so you know they are accurate. Most of the equipment is made by Shawn Cain, which is probably the nicest powerlifting equipment I have ever used.

Mr. Cain was not training himself tonight. He was competing this last weekend in the Wisconsin State and Open meet. I can't remember his exact numbers, other than they were big... I can never tell if the weight moved was impressive or not. Men's numbers seam crazy huge to me. How can someone squat 600lbs?

With coaching from Shawn I managed a decent deadlift. Here is how it went down for me...

Deadlift
135X5
185X5
225X1,1
245X1,1
265X1
175X1
285X1
290X1 ~PR
300Xnl
300X1~PR
~The last lift felt the best. Worked on tension; getting tight and staying tight. Need to do a lot of work here... Worked on moving the shoulders with the hips and knees. More on this latter.

Huge break through tonight. Hard to be unemotional or detached about this one. FINALLY!