Yoganator

I love Weightlifting!

2010-12-31T09:39:00.005-06:00

I have always been curious about Olympic Weightlifting. I have finally started training Oly WLing on a regular basis, and I love it! I still suck... I throw the bar forward and jump forward when I snatch (a big no no). I muscle up my cleans. My jerks are a disaster on so many different levels; I lead with my big butt, I pitch forward and I often press out the bar (pressing out is a DQ in a meet). The cool part about my lack of skill is the fact I get to LEARN and improve!

Powerlifting is like the Iyangar Yoga asana in the world of strength. Lots of emphasis on alignment and technique. Weightlifting is the Vinyasa of the strength world. Moving the barbell from the floor to overhead. The better your path and technique, the more weight you can move, but you have to find your own way.

Some snatch highlights from last week's training...

The Oly lifts can be frustrating... I feel like I am making the correct movement, but when the lift falls apart before I can stick the landing is proof I took a wrong turn. I focus my efforts on leading the upward movement with my traps, but cast the bar out, or I focus on keeping the bar close and pulling my hips to the bar and totally forget about pulling the bar with my traps, lol! About 1 out of 10 lifts I will magically connect the dots and the lift sails up almost effortlessly. Once I actually felt like if I wasn't holding on the the bar it would have been flung through the roof, then I effortlessly received the bar in a full squat. That is the best feeling in weightlifting... like the clouds part, a ray of sunshine shines down on me and the angels sing! Hallelujah! I finally did it right. So far, I get a PR every time I train! I am up to 46k snatch and 59k C&J. Nothing to brag about, but progress.

The best part about learning is having a coach. It's almost like cheating, I have someone who watches me move and gives corrections. My coach is Roger Sedecki. Roger is patient and has a sharp eye for movement. When he assigns a wight for me to lift, I know I can do it because I trust him. I also have a fantastic group of people I get to lift with at Twin City Barbell. So far, it seams like the group is dominated by women, and these women are strong and fast! Even though I do not seek out group activities, lifting with a group of serious people has a way of making me feel stronger. Learning something new makes me a better teacher.

Something New

2010-12-19T09:35:00.004-06:00

I've been a competitive Powerlifter for a little less that 3 years. In that time I have competed at several local meets, 3 national meets and the Arnold Sports Festival. I have met some of the biggest names in the sport of Powerlifting (Sioux-Z Hartwig, Ed Coan, etc.) and I have worked with some fantastic coaches (Mark Reifkind, Matt Gary). Best of all, I met some of the most generous and helpful people. Powerlifters are a welcoming group, eager to hand out training tips and tricks. I love Powerlifting!

Competition has taught me more about how to train, training cycles, strength, recovery, nutrition and mental focus than anything else. I have always said, Powerlifting has done more for me than I have done for Powerlifting. I am a much better trainer for having trained for competition.

I'm a curious person, I have always wanted to check out Olympic Weightlifting. Hurling barbells overhead has always appealed to me. Now I know it's more like hurling yourself under the barbell, lol! I'm working with a new coach, Roger Sadecki. The group at Twin City Barbell Club is great! It's exciting learning something new, especially something so incredibly technical like Weightlifting.

I was looking over some of my old Powerlifting videos and it was interesting to watch my form change and improve. Here are two videos marking the beginning of my learning Weightlifting. I am awkward and unsteady... still making tons of mistakes.

Snatch - 83lbs at BW ~128lbs

Clean and Jerk - 123lbs at BW ~128lbs

Training and Learning

2010-09-30T10:27:00.003-05:00

After competing at the Raw Unity Meet in January I planned on taking some time away from powerlifting to regroup, balance out, and work on my bench press. I continued to train and work the percentages like usual. I added in one day a week of Olympic weightlifting, I worked on stretching and mobility. I added more yoga asana, actual yoga postures, different from stretch and mobility work. I also added more fun to my life, which meant actually skipping training to have fun with family and friends. This all seamed to work out pretty well. I pulled an easy 325lbs back in April, knowing I wouldn't have another heavy deadlift until the Hudson meet. Something for your viewing pleasure...

Now I am back to a (mostly) strict training schedule. Training has been going well. I had a brief training scare a few weeks ago in the form of an extremely terrible training week. Everything felt heavy, I struggled to pull 300lbs for a single, where only a couple months before I was pulling 300lbs for 3 sets of 2. I missed a squat at 240lbs... I was actually considering not competing at Hudson. I wondered if maybe I should schedule a full body scan, I wondered if I had cancer.

Lucky for me I have lots of good experienced people around me to give advice. I called Mark Reifkind right away, he suggested doing some speed work. Brenda Gnerrie told me I was probably over trained. I felt over trained, but I didn't see how that could be. I wasn't doing anything all that different.

After taking their advice, doing some speed work, lifting smaller loads, less kettlebell work, and a restful weekend, I had an excellent training day on Monday. My scheduled working weight was supposed to be 4 sets of 2 at 225lbs. The bar felt so light I had to double check the weight on it. I threw in a 5th set just because I didn't feel like I really did anything. Here is what it looked like...

The changes I made in my training were small, but they made a huge difference! A month ago I was struggling with 215lbs!

What I have been up to....

2010-07-18T12:55:00.002-05:00

Long time, no post. I quit blogging for a while because nothing exciting was going on in my life of strength after competing in the Raw Unity Meet. I decided to take some time off from competition because of meet burnout. Plus, my kettlebell training business starting getting much busier, which left me fried by the time I got home. The truth is there was some excitement in the past few months. Here is how the past six months went down...

March 2010 - Mid February I found out my beloved Press Gym was going to be sold or close for good. I got a two week notice that my kettlebell home base was going to have to move. Yikes! Lucky for me only three weeks prior Kate Klaers of the Athlete Lab Crossfit Gym called to discuss the possibility of combining forces. We met, I got to check out her totally awesome gym (complete with a pull-up jungle gym, bumper plates, med balls, etc.). It was love at first sight, but I really had no reason to move away from the Press Gym. Then Dan gave me the news about the Press closing. It was bitter sweet... I was going to leave my first love (the press gym) for somewhere new and exciting. With help from one of my favorite students, I packed up my kettlebell collection and moved a mile north to The Athlete Lab. What a great fit! I love having someone like Kate to collaborate with and the space is perfect. I even participate in Kate's CrossFit classes once a week. Life is good.

June 2010 - Olympic lifting class with coach Mike Burgener. I have always wanted to learn olympic weight lifting, but I always felt like I needed a coach to give me some guidance. Olympic lifting is very technical. Contrary to what most people think, I am not terribly coordinated. When I found out Kate was hosting a CrossFit Olympic lifting cert I was on it! I was probably the least experienced (with o-lifting) person in the group, which means I probably sucked the most. I didn't care, I was going to learn how to hurl barbells over my head! How cool is that? Here is a video of training the snatch with Kate Klaers. It is only a couple days after the Oly Cert, so I am very new the this lift. My biggest problem is how slow I am. Someone said I look like a ballerina with a barbell, lol!

July 2010 - RKC 2. I never had any real desire to go to RKC 2, but when my BFF Tracy Reifkind told me she had signed up to get her RKC 2 here in St. Paul, suddenly the idea of RKC 2 was much more appealing. It's always more fun to suffer through with a friend than alone. Plus, I like to discuss my experience with someone going through the same thing. Analyzing what I learn makes the learning stick better. Thanks to very good coaching I passed the RKC 2 requirements. More on this latter.

Future Plans - I took the summer off from competition. I even missed a few training days, which felt weird. I learned some new movements. Starting in August I will be training for the Hudson Natural Open Powerlifting meet. Even though I don't really care to compete, preparing for a meet keeps me honest and focused. I like structure in my training. I'm back on the blog.

Raw Unity Powerlifting Meet

2010-02-03T10:03:00.003-06:00

This marks the 5th meet I have participated in in the past 12 months. The USAPL recommendation is 3 per year. I think I have mentioned in the past that I don't really care to compete. My plan behind doing 5 meets this year was to move past the anxiety I generate before each competition, and build some confidence. I realize that it is going to take more than 5 meets for me to move past that. I was just as nervous and stressed out for RUM as I was for the Arnold last year, lol! I've ended up canceling the Arnold because of meet exhaustion... I am really sick of doing meets. They are not that much fun for me, it is better to do less.

So, here are the details of how it all went down for me...

Making Weight
Probably the second most difficult time making weight in the two years I have been competing. Not fun at all. I started at Christmas time, I was weighing in around 129lbs. I did my best to keep the treats reigned in, limited alcohol and did some high volume kettlebell training. I didn't gain weight over the holidays, and sometimes maintaining is a form of moving forward. Two weeks out from the meet I gave up corn chips, my all time favorite treat. No grains a week before the meet, not much fun there. I also followed Matt Gary's water protocol which made me very cold. In the end, I made it down to 123lbs. It wasn't fun, but I did it, and am happy I found a way to make it work. I don't know how much longer I will be able to compete in the 123's. I don't have a problem moving up the the 132's, but I don't see the point of moving up if I can't move a lot more weight. So, we will see where I go in the weight class department.

Coaching
I had an actual professional coach for this meet. Matt Gary was already coaching his wife Sioux-z, so he took me on as well. I can not express how nice it is to have someone thinking for you during a meet. Matt planned and timed all my warm-ups. We already discussed my attempts, so that was preplanned. Matt offered encouraging words and kept me on track. I missed Aaron, but was happy to have Matt running the show. I hope I can do what he does one day.

Squat
Squat training has been going great. I have been using a progressive overload by percentage technique. Matt Gary from Supreme Sports Performance and Training wrote a program for me a while back. I learned a ton from his program. I've recycled it and made a couple small modifications along the way. I moved past 85%, to 90+% toward the middle and end of the squat cycle. I feel like I need to learn how to move heavy weight without panicking, so right now it is important to me to go heavy occasionally.

I opened with an easy 231lbs, second attempt was 248lbs and I ended up squatting a nervous 259lbs. on my third attempt for a 4 pound pr.

Here is my last heavy squat of 250lbs I did about two weeks out from the RUM.

Deadlift
This was my most unpredictable lift. I hope I am not speaking too soon by saying "was my most unpredictable lift"... for the past two meets I nailed my 3rd attempt. This is after always missing my 3rd attempt. Again, I moved past the recommended 85-90% and nailed some heavy singles at my old pr of 315lbs at both the middle and end of the cycle.

I opened with an easy 286lbs, second attempt was an easy 308lbs, I ended up pulling a smooth 319lbs, another 4 pound pr.

Bench Press
I do not have the words to express how frustrated I am with this lift. I've had twitchy shoulders since I was a teenager. When I say twitchy, I mean some days it feels like someone has poured a bucket of sand in my shoulder joints. On the pain days I can't brush my teeth or pull on a tee shirt without mind numbing pain. If it hurts to brush my teeth, bench pressing more than 100lbs is pretty much out of the question. Seriously... I am pretty much at the same place I was a year ago. I know I am doing something wrong. I will not be competing until I can get this lift moving in the right direction. I ended up with 115lbs on my second attempt. I failed on the 126lbs I tried on my third attempt. In case you might think 115lbs is good, it is not. Anything under body weight is nothing special and for a competitor, anything under body weight is a joke. I am determined to fix this lift, but won't be competing until that happens consistently.

Wrap-up
My total was 694lbs, a 9 pound pr. I placed 6th of 13. Right in the middle again this year. The same people out lifted me this year as last year. I can't say I had a bad meet. I had three pr's (squat, deadlift and total). I also have my work cut out for me. Improving my bench press will take some time, but I have lots of resources. Matt Gary is one of the best coaches in the country. I also plan on doing some training with Kevin Stuart, another world class lifter and coach. Maybe I will even get some barbell time with my mentor Mark Reifkind. Plus I have people like Angela Simmons and Shawn Cain here in my back yard to help me out. Training is the best part of competing for me. It will be interesting to see how 2010 unfolds.

Make Training Fun

2009-11-19T17:55:00.003-06:00

I usually have all my training planned out weeks in advance. I have always had a "plan" but with my new interest in competitive powerlifting I have to be precise. I am usually on the verge of being over trained so it is important to stick to the plan. As my BFF Ellen Stein says "There is a reason behind every pound, every set and every rep... that's why I am a six time world champion and you all are injured".

When I saw on Randy Hauer's FB Page he was planning on doing a workout consisting of double snatch, overhead squat and sots press, I felt jealous! I haven't done a Sots press in months... I never practice them. I can't remember when I last did double snatches or double overhead squats. I certainly don't practice them either, but I wish I did. The problem is I have too many other weakness that I need to work on for powerlifting.

Squats were on the schedule for today. After training my competition squat at 80% and doing RDLs I was supposed to do Ham-Glute machine, abs and push-ups. I decided to stray from my training schedule... I gave the double swing, snatch, overhead squat and sots press a try.

I started light, double 8's, super easy. Double 10's, easy, double 12's, easy! Then I grabbed the 14kg, I was amazed I could actually get 5 reps in! Then I gave the 16kg a try, I managed to get 3 reps in before my form started to go. I had a great time trying something different. Don't forget to try something fun in your training!

Hudson Natural Open Powerlifting Meet

2009-10-31T18:38:00.004-05:00

Finally, a decent meet. Here is how it all went down...

*Preparation - I trained a lot less hard for this meet than I did for the last one. I trained so hard and was so attached to doing well at the TCO, when I missed all my 3rd attempts I was crushed. I pouted like a jilted teenager for almost a week. Doing the Hudson meet was like getting back on a horse after being thrown to the ground. I was scared, I didn't really want to do it, but I knew I had to. I already gained a lot of strength training for the TCO with Matt Gary's program, all I had to do was maintain, so I took it pretty easy.

*Making Weight - This time I let myself gain more than I usually do. Last meet I was vigilant about sticking close to 123lbs. I let myself get up to 128lbs this time. In fact, I was weighing 128lbs on Monday, that is almost 5 pounds over my weight class of 123.2. I really had to cut weight hard this time. Anyone who thinks weight doesn't make a difference in strength, try cutting weight or try staying 5-8lbs below your "comfort" zone. Weighing more makes you stronger. I just barely made weight this time, I was actually weighed in at 123.4 this morning, I had to spit, sweat and pee out .2 pounds then weigh in again. Last meet I weighed in at 121.5, almost 2 pounds heavier this time. Two pounds make a difference.

*Squat - My plan was to go for the numbers I missed last meet. I opened with 230lbs, a little heavier than I would have liked to open with, but I wanted to keep my jumps small. Three white lights, easy lift, even one of the judges commented on my great form. Second attempt was 245lbs, I was feeling nervous because of the debacle from TCO, my form wasn't as pretty, but it went up easy. Third attempts was 255lbs., I was feeling pretty nervous, and again my knees rolled in a little, but the weight still went up with hardly a sticky point at all. 255 was a pr!

*Bench Press - My nemesis... I just don't understand how I can press a 53lb kettlebell anytime I want, but still cannot bench press my body weight. I even got some coaching from Angela Simmons. I opened with 105lbs... easy. Second attempt was 115lbs. moved slower, but went up no problem. Third attempt - 120lbs; got stuck 1/2 way up and failed. I nailed 121lbs at the Twin Ports Meet in June, but have not put up 120 since... I am really sick of sucking at the bench press. My yoga teacher William would say I am lucky, the bench press is my guru and I will learn by having such a profound weakness to work on.

*Deadlift - My most unpredictable and frustrating lift. Last year at the Hudson meet I pulled 280lbs, but missed 290lbs. I got some coaching from Shawn Cain in preparation for the Arnold Sports Festival back in February. Shawn fixed my form and I ended up pulling 315lbs at his gym. Since then I have competed in 3 meets, my best pulls were; ASF - 308lbs (missed 319), TPO - 281lbs (missed 303 and 308), TCO - 303 (missed 314). So, finally it is official, I can pull 315lbs in a meet. I think I even shouted FINALLY after I put the bar down.

Summery - I do not like to compete. I like doing well in competition, but preparing for a meet sucks, I had nightmares about missing weigh-ins all night. I don't like taking a week off, I don't like scaling back on my kettlebell training, I don't like worrying about my weight. Mark Reifkind has given me a ton of help training for powerlifting, we both agree that meets get in the way of our training, which is the fun part. I actually decided to not go to the Arnold this year. I learned that competition is stressful, I am going to have to limit the number of meets I do.

TCO Powerlifting Meet

2009-09-19T16:40:00.004-05:00

Here is how it all went down...

Getting into my weight class was a breeze! Again, I stuck close to my weight class, so I didn't have much to cut. I was constantly weighing in at 125lbs for the past week. That is less than 2lbs from the weight class I compete in; 56kg or 123.2lbs. I weighed 123 exactly last night right before bed time, and weighed in at 121.7 this morning at the meet. I had a calm, relaxing day on Friday. My BFF Tracy Reifkind is in town visiting this weekend, we had time to visit and ate lunch together. I slept well and felt really good when I woke up. I had a ton of snacks packed, weigh-ins and equipment check went smoothly.

Best of all I had Aaron by my side. The last meet I did 3 months ago I was on my own. It is very nice to have someone running numbers, timing my warm-ups, and generally watching over my well-being. Having him along at meets is a real luxury!

*Squat - I started warming up at 9am, lifting started almost on time at 9:35. Warm-up went exactly as planned. I smoked 220lbs, my first attempt. I smoked 237lbs. My third attempt 253 never came up. I went down, came up about 1/4 of the way, then crumbled like a sand castle. I'm not sure what happened.

*Bench Press - Warm-ups went well. 105 went up easy. 115lbs got one red light from a side judge for a "belly bench". This was pure BS. I had a chalk line from the bar on my singlet that was clearly on my sternum, which I pointed out the red lighting judge, it didn't make any difference, the lift was good with 2 white lights. I guess the red light shook me up a little because I missed 121lbs. I missed it because I brought the bar too high and was out of my usual groove. Mental note; don't change your groove to make one fussy judge happy. This would have been a white light anywhere else including National Meets. Sometimes judges are wrong and you still have to live with it.

The bad news is I am feeling discouraged because I am having a terrible meet. So far I have no squat pr and I couldn't even tie my last pr on the bench press from 3 months ago. Good news is I haven't lifted anything heavy yet, so I should have a ton of energy left over for the Deadlift.

*Deadlift - This is usually where I crash. Today, my energy is good despite feeling extremely disappointed with how things have been going. My last warm up at 260 felt heavy and my back is now starting to tighten up. I opened at 281lbs, which flew up and felt better than 260. My second attempt of 303lbs. went up alright, but felt like a challenge. I may have missed my groove a little. My third attempt 314 simply stuck to the floor.

As you can imagine I am extremely disappointed with every lift. I don't really know what went wrong. I felt like I had a good training cycle, plenty of rest before hand and a good plan for the meet itself. At least I got all my second attempts this time, I have had meets where the only lift I get is the opener. I would have to say the only meet that went worse than this one was Raw Nationals. There is another meet in 6 weeks, back to the drawing board, blow it up and start over with a new plan.

Training Up-date

2009-09-06T07:32:00.004-05:00

No new messages posted lately, but I have been training hard. Lots of changes for me this training cycle. The meet I am preparing for is the Twin Cities Open, September 19. Here are some highlights...

Probably the biggest change for me was training time. Business has picked up for me and I have been working early in the morning, I needed to start training during the day instead of at night. This meant not training with my long time training partner; Bench Press Champion Maura Shuttleworth. The good news is I had a lot more energy in the morning, bad news is training without Maura is lonely.

I have been getting some direct coaching from Matt Gary of Supreme Sports Performance and Training. Matt has me using the Conjugate Method. Mark Reifkind suggested this method way back when I first started messing around with powerlifting. I was simply overwhelmed, I didn't really "get" how the Conjugate Method worked. I needed someone to spell out exactly what I needed to do, and that is what Matt did. Training under the guidance of a coach is invaluable! I have learned more from the coaching I get powerlifting than I can express. I used pistols as one of my conjugate exercises. It's one of my "show off" moves, I eventually worked up to 28kg X 2/2.

Bench Press - Still a weak lift for me and challenge. Getting tight and staying tight is what I am trying to focus on.

Squat - Going well! I like this lift and Matt has me doing a much different volume/weight scheme. Here is a video for your viewing pleasure...

Deadlift - I will be deadlifting heavy for the last time before the meet on Monday. Deadlift is a hit and miss lift for me. My best pull is 315lbs, done in Tarman's basement. My best meet pull is 308lbs done at the ASF in March, I missed 319lbs. I had an extremely disappointing pull in June at the TPO meet. So, who knows, hopefully things go better this time.

New Training Cycle and PR

2009-07-06T20:57:00.007-05:00

I am finally able to press the 24kg. I have not been specifically working toward a 24kg press, but I have been wanting to press that pig for a long time. Every month or so I give the 24kg a try... suddenly I can press the 24kg, no problem. I have pressed it 5 times now. Twice on the 4th of July before we left to spend the weekend with Aaron's parents. Today, Monday I have pressed it 3 times. I can't get a double in yet, but I feel like that should come soon. I haven't been able to press it with the left arm either... only on the right side so far. Here is something for your viewing pleasure.

In other news, I have a new training cycle mapped out specifically for me by Matt Gary. Yep, I am finally going to get serious about powerlifting. Matt coaches Team Quest as well as his wife Sioux-z Hartwig-Gary. I know I am going to learn A TON from working with Matt. My cycle is "Shieko Like". I can't wait to see what happens with my strength. I was inspired by Becky Rich who is training with Wild Iron in California; she just put 20lbs on her squat, 17 pounds on her Bench Press and 13 pounds on her deadlift. WOW!! That is amazing improvement. I want those kind of numbers! Check out Powerlifting Watch!

Friday July 3 I did a max effort deadlift day. I was able to pull 305lbs, no problem... but missed 315lbs. I was still just too tired from meet in Duluth and the long drive. My back really tightened up on me after our drive up to Alexandria. Not a nice feeling. This happened to me a few years ago when I first learned how to dl. Deadlifting + Long drive = sore back.

Also, a bench press. Not my strength, but getting better. Long monkey arms; but I do have a great arch. Check it out if you feel like you need a laugh...

Duluth Twin Ports Powerlifting Meet

2009-06-27T20:10:00.006-05:00

Just got home from Duluth, learned A LOT, just like I do at every meet. Here is how it all went down...

Making Weight
I stuck pretty close to my weight class since competing at the Arnold in March. I did need to cut a pound and a half, which was really pretty easy. I woke up this morning weighing 122lbs, which is almost 1 pound under. Great news, that means I can drink coffee on the drive up to Duluth.

Travel Time
Maura Shuttleworth and I decided we didn't want the expense of a hotel room in Duluth, so we drove the 2.5 hours this morning. That meant we had to leave at 4:30 am. I got up at 3am, which isn't that different than my usual 4:30-5am wake up call. No biggie.

Maura drove her Mustang, which was pretty nice for me, but a two and a half hour drive, no matter how nice the car or how great the company is still awful. By the time Maura and I got to Duluth we were hungry and thirsty and all we wanted was to eat and drink.
* No more long drives the day of the meet. Had to learn the hard way.

We got weighed in right away, which was really nice. I had about an hour to eat, drink and get rack heights. Chit chat with some of the other lifters. Relax from our drive.

Squats
Time to start warming up for Squats. I had my warm-ups and first two attempts all planned out. I was feeling very prepared. About 10 minutes into warm-ups, there was a meeting to explain the rules, which lasted 20 minutes. I don't usually take 20 minutes of rest between lifts. The extra long rules meeting left the first flight of 10 lifters about 10 minutes to finish warming up, before lifting began. This didn't seam right to me, so I complained. We got an extra 5 minutes. When I finally found out I was 9th in the line-up, I decided to take my last warm up when the first lifter was called. That seamed to workout pretty well, except the next flight stripped my weights. Thank you Sid Reid for reloading for me!

My first squat was 226lbs. Easy, just how it should be. Great choice. Second attempt was 242lbs, my Meet PR from the Arnold in March. I had squat 240lbs lots of times in the gym, I was feeling very confident. The confidence was a mistake, 242lbs felt heavy and went up slow. My plan was to go for 253lbs, which would have been an overall PR, but the slow moving 2nd attempt forced me to choose 248lbs instead for a Meet PR. I absolutely smoked 248lbs. I instantly felt regretful for not choosing my original weight of 253lbs. Oh well, better to start a meet strong with a small pr.
*Treat every lift seriously! Trust your training cycle! This is the second time I felt regretful for choosing a smaller third attempt on squat.

Waiting
This was a 4 flight meet of 43 lifters. Instead of dividing up the meet into two sets of two flights, (a morning session and afternoon session), the four flights ran consecutively. This left me with about an hour and half to rest up for bench press.

Bench Press
Bench Press is my weakest lift. Luckily Pavel gave me and Ellen Stein a private bench press lesson in April when I was an RKC Assistant. He showed me a technique to use my lats more. I really felt like I made an improvement form what I learned. I felt like that training cycle went really well, until two weeks ago. My last heavy bench press workout went terribly. This left me feeling worried... but I had Mike Seigler (who has a 600lb raw bench @ 242lbs) lifting off for me. I opened with 99lbs - super easy. Next was 110lbs - again, super easy. 3rd attempt was a all time pr of 121lbs, which also flew up easily! I think I might have even had 126lbs in me that day.
*A terrible workout two weeks out is no sign of how things will go down in a meet.

More Waiting
Another 1.5 hours between bench press and deadlift. I snacked on food I brought from home, plus two Famous Dave's Pork sandwiches. Now I have a headache, and my back is starting to tighten up. I am seriously running out of gas. Plus it is hotter than hell in the venue. Mike Seigler is sweating just standing next to me.
*Long meets are a challenge for me... I have to figure this one out somehow. I don't normally eat food like Famous Dave's (sugary sauce, white bread, preservatives, stabilizers, etc.), better to stick to my food I got from home.

Deadlift
I start warming up for deadlift as the big guys are finishing up on the bench press. Almost all warmed up, then I find out there will be a 10 minute brake between bench and deadlift. Wow, that would have been nice to know a little earlier. The 10 minute break turned into a 20 minute break... sheesh. I'm not really sure what to do at this point. I planned to open with 281lbs, I already pulled 265lbs, (which felt heavy), my back is achy, my head is throbbing. I decide I am better off just not lifting any more and reserving what little energy I had left.

My first pull at 281lbs was a train wreck. I have a grip and rip style which is great when you hit your mark... well I missed my mark... by a lot. I ended up re-gripping and pulling so ugly I got one red light from Shawn Cain. Shawn coached my deadlift when I was preparing for the Arnold back in February. I'm not sure what the technical error was, maybe the red was for sheer ugliness. Second attempt at 303lbs was nailed to the floor, I had no juice left. Three weeks ago I pulled 300lbs for two easy singles. I felt like I had 319lbs in me. Third attempt was no better, I move up to 308lbs, which I pulled easily at the Arnold in March. I am stuck with my opener of 281lbs, what a colossal disappointment.
*I really thought my Deadlift cycle went well... a great workout 3 weeks out is no guarantee of a good performance.

This meet was disappointing to me, but I'm not discouraged. Disappointments like this are fuel for change, growth and learning. I KNOW I can overcome the fatigue of a long meet. How do I do that? Other lifters didn't have this problem, it is just a matter of figuring it out.

I had a chance to talk to Shawn Cain, who was side judge, about what went wrong with my deadlift. In short... bad setup, bad execution. I also had Mike to get feedback from. Plus Maura and I had 2.5 hours to talk over the meet. Learning from other lifters is invaluable.
*It pays to know a judge and have friends to talk to. Competition is a learning experience.

I placed 2nd in the women's class by Wilks formula. Now I have a big ugly trophy reminding me of the wrong turn this meet took. I don't regret going... it was a learning experience.

Week of Rest

2009-06-22T19:39:00.005-05:00

Even though I haven't been a good blogger, I have been training for a powerlifting meet. I have been trying to put all my programing research to use. I made a spread sheet based on percentages, factored in rest, reps, and assistance work. I had to make a few adjustments, but stuck to the plan for the most part.

The most difficult part for me is trusting the program, waiting until the meet to test a 1RM. I like to KNOW I can make the lift before I try it in a meet, but that isn't how it works. You are not supposed to test your lifts before you try them in a meet. In fact, you aren't really supposed to lift more than 90% of your 1RM in training.

Right now I am supposed to be resting and getting ready for the meet. Because I teach kettlebell classes, I have to do a few swings, snatches, cleans and squats everyday, but I am keeping the weight low, and trying to back off a little. Everyone has to move, and kettlebell movement is normal everyday activity for me, so that shouldn't interfere with my preformence at the meet.

Goals for this meet; getting more comfortable in competition. I am what you call a "gym lifter". That is someone who does better in the gym than in a meet, that is no good. I'm not a natural preformer, I have to practice competing to get better at it. This will be meet number 5. After competing at The Arnold, the little Duluth meet should be cake...

Training Up-date

2009-06-08T08:04:00.002-05:00

Wednesday I worked some lightish bench press. I believe I did 95lbs for sets of 3. Not terribly light for me, but allowed me to work the lat technique Pavel showed me back in April.

Friday was for deadlifting. Here is how it all went down...

Sumo Deadlift
135X5
185X5
225X3
245X1
275X1X7
~I'm back to "grip & rip" on 45lbs plates. Feels great. I was only scheduled to do 6 singles, but I wanted to groove my technique one last time. I feel like I got 2/7 nearly perfectly. This is going to have to improve.

Conventional Deadlift
225X3X3

Good Mornings
135X5X3

I'm doing less work on training days. Sometimes I feel borderline over trained.

Saturday Bench Press.
Normally I bench press on Sundays with Maura, but I went up to Alexandria with Aaron to visit Ralph, my father-in-law. I benched alone early Saturday morning.

Bench Press
45X8
75X5
95X3
110X2X5

TGU
12kg 3X2

2" Board Press
125X2X3
~Lucas showed up and gave me a lift off, lucky for me.

More Training

2009-06-02T18:02:00.002-05:00

Monday
Back Squat
95X5
135X5
165X3
195X2
220X2X4
~220 felt challenging but doable

Pause Squats
135X8
140X8
145X8

BSS
16kgX5
12kg/12kgX5X2

Sunday
Bench Press
45X5
75X5
95X3
105X2X6

2"Board Press
120X3X3

Bad Blogger

2009-05-30T07:04:00.002-05:00

I have been training... I just haven't been blogging about it. I am planning on doing the Duluth Twin Ports Meet at the end of June. Last night was deadlifting. Here is how it went down...

Sumo Deadlift off 35lbs. Plates
115X5
165X5
215X3
255X1X10
~I'm not doing my typical Ellen Stein "Grip and Rip" technique when I pull with the little plates. I am grooving the techniques I picked up from Shawn Cain. I think I got the best pull on the last one. Who would think picking up a barbell off the floor could be so technical? LOL!

Conventional Deadlift
255X2X3
~Went up fine.

Friday nights are low energy nights for me. I am going to have to play around with changing up deadlift night next cycle. I am trying a "Less is More" approach to training. I really wanted to do set of 3 for conventionals, but just didn't have the juice. I also wanted to get one more night of rack pulls before the meet, but felt too tired. Oh well. It will be interesting to see how this next meet goes for me.

Deadlifting and Squats

2009-05-18T22:12:00.002-05:00

Friday
Deadlift Training

Sumo Deadlift off 35lbs Plates
115X5
165X5
195X3
225X1X12

Conventional Deadlift
225X5X3

Rack Pulls
275X3
315X2
315X1
~low on energy, couldn't finish rack pulls

Sunday
Skipped Bench Press

Monday
Squat Training

Back Squat
95X5
135X5
165X5
195X3X7

Walkouts
245
275
300
~Wow, heavy.

Pause Squats
135X8
140X8
140X8

Ham-Glute Machine
8
8 + 5lbs
8 + 5lbs.
~I seam to suck at these more...

Bench Press

2009-05-14T21:17:00.002-05:00

Maura and I are back in the groove of training. Wednesday is our regular bench press day. Here is how it wend down for me...

Bench Press
80X5X5

Close Grip Bench Press
80X5X3

Pull-ups
5X3

Chest Supported Rows
45X8X5

TGU's
12kg - 3/3,2/2, 1/1

abs.

Squat Training

2009-05-12T07:42:00.002-05:00

Last Monday was my first day back to pl training. Wow, my butt and legs were really sore for 3 days! I'm back on track to my regular training cycle. Here is how it went down for me...

Back Squat
95X5
135X5
165X3
185X3X8
~Oops, I was supposed to do only 180lbs. Some sets I wore my belt, some sets not. The weight was challenging, but very doable.

Heavy Walkouts
235
265
285
~Wow, heavy.

Front Squats
135lbs 5X3

Ham-Glute Machine

Bench Press

2009-05-10T14:40:00.002-05:00

I spent some time with my mom and sister this morning in honor of Mother's Day, then off to the gym to train some bench press. Here is how it all went down for me...

Bench Press
45X5
75X5
95X3X8
~At the RKC in April Pavel took some time to help me work on lat activation to help out my pathetic bench press. I felt honored to have had some personal attention from the Chief Instructor himself in an effort to fix my weakest lift.

Pull-Ups
BW X 3
10lbs X 3
15 X 2
20 X 1
25 X 1
20 X 1
20 X 1
15X 1
10X1

DB Skull Crushers
18lbs X 8
20lbs X8
25lbs X 3
20lbs X8
25lbs X 3
20lbs X 8

Face Pulls
60X10
70X10X4

Getting back into the Groove

2009-05-10T07:58:00.002-05:00

I am lucky enough to have a training partner who is very consistent about training. We have mapped out a schedule that has worked for us for over a year and a half now. I think that is pretty amazing. One thing that makes it easy to have a schedule like this is that Maura is not only my training partner, she is also my friend... our friendship grew from training and competing together other over the past months. We are two women in a male dominated sport who just happen to train at the same gym, be close in size, and have totally different strengths.

Any way, after my Hawaiian vacation, it has been hard for me to get back into the groove. I have a possible meet coming up at the end of June in Duluth. I had better get with it. Here is what went down this past week.

Wednesday

Bench Press
85lbsX3X8

Pull-ups
3X6

Friday

Sumo Deadlift
135X5
185X5
225X3
255X1
285X1,1,1
~Goofed around with my set up a little. Felt heavier than I expected. I do feel like I can pretty much pull 285lbs at any give time.

Conventional Deadlift
225X2X3
~Felt heavy.

Two weeks off!

2009-05-04T21:56:00.002-05:00

Well, that felt weird.... For the past two years I have been training kettlebells full tilt boogie. For the past year and a half I have also been training powerlifting with hardly a break at all. My last workout was April 19, a squat workout with Ellen Stein after assisting at the RKC.

Today I broke my training fast with a squat workout. Here is how it all went down...

Back Squats
95X5
135X5
165X5
175X5X5
~High volume for me!

Front Squats
135X3X3

BSS
Double 12kgs 5X3

Ham-Glute Machine
8,8,8

I have been a bad blogger...

2009-04-16T07:49:00.002-05:00

I have been crazy busy getting ready for a vacation to Hawaii with my husband Aaron and his family. Plus, I finally get to be an assistant for the RKC this weekend. Any whooo... here is what I have been doing for formal training...

Monday April 6
Back Squat
95X5
135X5
165X3
195X2
225X2X4

Box/Band Squats
115+BandsX3X8

Wednesday
Bench Press
Bench Press with Bands
Can't remember what else

Friday April 10
Sumo Deadlift
135X5
185X5
225X3
245X1
265X1X8

Conventional Deadlift
245X3X3
~used wrist straps

Sunday
Bench Press
45X8
75X5
95X5
110X2X5

Monday April 13
Back Squat
95X5
135X5
165X3
195X2
225X2
240X2
240X1
~I meant to do two set of two at 240lbs buy on the second set the first rep went a little wonky... so I called it quits early.

Wednesday April 15
Bench Press + Bands 5X5
DB Skull Crushers 20lbs 8X3

Deadlift Night

2009-04-03T21:54:00.002-05:00

Maura and I had the power room to ourselves tonight. For the first hour we trained we were the only people in the power room. I guess everyone wanted to be outside in the nice weather. It is supposed to snow this weekend. Oh well, here is how it went down for me....

Sumo Deadlift
135X5
185X5
225X3
245X1X10
~My hip was bugging me a little. My yoga practice has been suffering for the past couple weeks. I need to get my practice going.

Conventional Deadlift
185X5
225X5X3
~Wow! These felt great!

Good Mornings
135X5
155X5X3

Monday Night Squat Party!

2009-03-31T08:25:00.002-05:00

Maura and I had a special surprise at the gym, Tammy Dian and Anna White showed up to join us for training. Tammy competes in the 123's. She has the state record in the raw division for bench press. I was very happy someone finally blew my old bench press record out of the water. Anna competes in the 132's and holds all the State records in the raw division. Anna went to Raw Nationals last year with us. Both women are great lifters and it is really nice when they visit us. It is looking like the four of us are going to compete at the Twin Ports meet in Duluth this summer.

The power room at the Press was already busy. The four of us set up two racks for squatting. I always feel stronger surrounded by other strong people. Here is how it all went down for me...

Back Squat
95X5
135X5
165X3
195X3
215X5
215X2X5
~The set of 5 was an experiment... I wanted to see if I could do 5 reps at 215lbs. Otherwise, everything felt great.

Box Squats with Bands
Bands are about 70lbs at the top
95X3
115X3X6
~I wanted to show our guests my favorite squat assistance exercise. All four of us cycled through the box and band set up.

Ham-Glute Machine
8,8,8

Deadlift Training

2009-03-28T18:33:00.002-05:00

I scheduled a little deadlift lesson for my kettlebell students on Friday evening. Maura and I met up early on Friday for deadlift training. It was kind of nice lifting earlier in the day. Here is how it went down for me...

Sumo Deadlift
135X5
185X5
225X1X12

Conventional Deadlift
185X5
205X5X3

Sumo Rack Pulls
225X3
275X3
315X2
335X2
335X2
~I have really started to like this lift.

Squat Training

2009-03-23T22:19:00.004-05:00

I got to try out my brand new squat shoes tonight. It was pretty exciting... I was joined by Maura and Aaron. Here is how it all went down for me tonight...

Back Squat
95X5
135X5
165X3
190X3X7
~felt great, I think it was the shoes.

Box Squats with Bands
Bands give about 70lbs at the top
55X5
105X3X8
~I love this lift.

Ham-Glute
8X5

Ab roll outs
8X5

Friday Night Deadlift Party

2009-03-20T21:51:00.002-05:00

Maura and I have put deadlifts back on Fridays. It's nice to be training deadlifts again. Aaron was there. Jesse and Russ joined us as well. It was a good crew tonight. Here is how it all went down for me...

Sumo Deadlifts
135X5
185X5
205X1X15
~I don't really like this part of the cycle. It is hard for me to feel if I am getting the set-up right if there isn't much weight on the bar. Oh well, something is better than nothing.

Conventional Deadlift
165X5
185X5X2
~Didn't feel too bad...

Good Mornings
95X5
135X5X3
~Felt it in my abs

2H KB Swing
32kgX10X5
~Blasted it to about eye level

Good work out tonight! Feels great to be back in the gym.

Squating on Monday

2009-03-17T06:49:00.003-05:00

Monday is for squats once again. I wore my new Reband knee sleeves Ellen Stein gave me at the Arnold. When you are as good as Ellen, you can help out other lifters, you can even give them some of your equipment. I hope I will be that good one day.

I also ordered new squat shoes. The squat shoes I have been using were a gift from Mark Riefkind, they were actually his shoes. A very nice pair of Adidas weightlifting shoes. Aaron has been training over head lifting and Zurcher deadlifts. He mentioned he wanted to start doing squats. I told him he should try my shoes. The Adidas shoes I have been using actually fit his feet, I have been wearing a couple pairs of socks to make Mark's shoes fit. So, I ordered myself a new pair of Adidas weightlifting shoes. I am sad to let go of my gift from Mark (Tracy's idea), but Aaron and I are a team... what benefits him, benefits me. I am happy he has a good pair of lifting shoes to wear.

Any who... here is how it went down for me...

Back Squat
45X8
95X5
135X5
165X3
180X3X8
~I am doing the same program I have been doing for the past year. I know it won't work forever, but I can't see changing what is working right now. The knee sleeves felt weird and hot, but when every good lifter wears them, I should at least give them a shot.

Front Squats
135X5X3

Bulgarian Split Squats
2/12kgX5X2
2/16kgX5

Ham-Glute Machine
6,8,8

Training was tough. Maura and I decided that we don't really need a whole week off training. We already take a week off before the meet, another week means two weeks.

Back to Training

2009-03-17T06:26:00.002-05:00

I made a discovery at the Arnold. I love to train. I enjoy training more than competition, that's for sure! I could have started training as soon as we got back. I sort of did, I started moving a little more weight with my kettlebell classes. I do a lot of "I go you go" style of training with my kb classes (Andrea and Tracy do the same). I finally got to pick up something heavier than a 12kg.

Sunday Maura and I started back under the bar. We got a bench press workout in. Here is how it went down...

Bench Press
45X8
75X5
95X5X5
~Worked on the new breathing technique Ellen Stein showed me.

Pullups
3X6

OH Press
45X6
65X5
75X3X3

Highlight from the Arnold

2009-03-09T10:20:00.016-05:00

Rich Edinger, me, Brad Madvig, Maura Shuttleworth, Jim Cahill

Lifting in the USAPL Raw Challenge was the reason I went to Columbus Ohio for the Arnold Sports Festival. A year ago I didn't even know what the Arnold Sports Festival was... when I was invited to lift, I didn't think I even wanted to go. Lucky for me, Brad Madvig and Maura clued me in. The Arnold is THE place to check out if you are a fan of strength training. There were a ton of celebrities from the world of strength. Best of all, my lifting partner Maura Shuttleworth qualified to go as well.

My first celebrity sighting was Lou Ferrigno. He was sitting in my airplane seat on the way to Columbus from Minneapolis; I had to ask him to move. He was a little bleary eyed having just connected flights to Columbus from California. I wanted a photo, but I was afraid the Hulk might appear. I met up with Lou again at the airport in Columbus on the way back to Minneapolis. We were on the same flight again; we exchanged a little small talk. I still wanted a photo for my collection, but Aaron wouldn't let me bug him for one. Probably the right thing to do, poor guy was hassled through the airport by loads of adoring fans. He looks great by the way.

My BFF Ellen Stein introduced me to Ed Coan, a man considered to be the best powerlifter who ever lived. He is a humble man of few words, very typical of powerlifters. He spoke a little after the powerlifting meet on Friday. He doesn't compete anymore, but is still lifting.

The Govenator, Arnold himself showed up and actually interrupted the big geared men lifting on Saturday to speak a little. He stayed for a while to watch the deadlifts. He also looked great. Ellen shamelessly trolled for a photo op, she never got a photo, but got a handshake instead. How cool is that?

We got a special treat after all the Raw powerlifting was over. Three members of the German Olympic weightlifting team showed up to give a demonstration. WOW! Amazing lifters! Two men and one woman were lifting weight that was close to their personal bests! I was feeling really tired and hungry after competing, then running numbers for both Mad and Cahill... but it was worth hanging in there to watch some truly awesome athletes lift.

Hometown boy Brad Gillingham won the Deadlift challenge on Saturday. Also competing in the Deadlift only event were Jon Krogman and Nick Tylutki from Brad Gillingham's Jackals Gym in Minnesota. We have a strong state! Two other Gillinghams were at the Arnold as well. Maura and I took the opportunity to bug them all for a photo. It's not like we couldn't get a picture back home in Minnesota. We see Brad regularly... but we have never seen all 3 Gillies (Wade, Carl and Brad) together. Lucky us!

There was traditional kettlebell Girevoy Sport going on. Aaron knows Matt from blogosphere, and cheered for him as he competed. I got to meet John Wild Buckley in person. I also met Catherine Imes, first woman to be awarded Master of Sport, a big deal in the world of kettlebell training. I also met Steve Cotter after watching him compete in the 10-minute kettlebell jerk competition. He was a very nice man, just as I expected.

Aaron, Maura and I bummed around on Sunday. We took in the Bench Press Bash, but left early because it was so boring. The big guys kept missing their lifts due to missing the grove of the bench shirt. I do not understand geared bench-pressing, so I lack interest.

I saw little tiny kids doing gymnastics. We watch some teen-agers compete in Olympic weightlifting. I ate enough protein treats in the expo hall to give me a stomachache from hell. Maura and I shopped for out-fits. I also got to meet Tazzie Colomb; body builder and powerlifter. Watch out ladies, if you lift heavy, you might bulk up!

Competing at the Arnold

2009-03-08T22:20:00.007-05:00

Karen Poyner, Becky Rich, Me, Maura Shuttleworth, Sioux-z Hartwig-Gary, Ellen Stein, Katerine Clark

I have just competed in my fourth powerlifting meet at the Arnold Classic Sports Festival. There are thousands of people here in Columbus attending the Arnold. The festival is named for Arnold Schwarzennegger, as Columbus Ohio is his American hometown. It started out as primarily a body building event, but now it the host to; powerlifting, Olympic weight lifting, fencing, MMA, Strong Man, ping-pong, and a ton of others sports events. This was by far the biggest venue I have ever competed in. It was a huge honor just to be invited.

Here is how the meet went down for me…

Squat – First squat attempt was 220lbs, which I moved fine, but I made a beginners mistake and forgot to wait for the “Squat” command. This is a terrible way to start a meet. Luckily, I wasn’t shaken too much, I chose to go with 237lbs as a second attempt which was lower that my planned 242lbs. We each have 1 Minute to get our next attempt into the scoring table. If we fail to get our attempt in on time, the scoring table will simple assign you the next higher option... well, this is what happened to me for my third attempt. I wanted to go for 248lbs, but some how the scorer’s table didn’t get my next attempt on time. Aaron was running my numbers, and anyone who knows my husband knows he doesn’t fuck around. I have a feeling the scorers made the mistake.

~Here is my second attempt on the squat. That is Brad Madvig reminding me to wait for the commands.

Bench Press – My nemesis. Everything went as planned… 100lbs, 110lbs, and a meet pr of 115lbs. All the lifts went up great. I feel like I bench better in a meet than in the gym. I feel like this lift is going to improve a lot for me in the next few months.

Deadlift – I opened with 281lbs, which seamed like an appropriate choice. I was really hoping for a 319lb pull, but I was stuck with my second attempt, which was 308lb. My third attempt I lost tension and missed the lift. Three lift meets are exhausting, I lost mental perseverance. I need to work set-ups more.

Overall – I am content with how I did (not thrilled). My total was 667lbs (302.75 kilos), which is a pr of 42lbs. All my lifts were meet pr’s (not to be confused with gym pr’s), which is nothing to cry about. I placed 5th out of 9 lifters, solidly in the middle, which is better than I expected.

Here are some observations I made…

I made a plan ahead of time; I planned out all my lifts and attempts in both pounds and kilos. I even planned out my warm-ups. Only mistake, I should have planned my warm-ups in kilos too.
I know my biggest challenge is nerves. Shawn Friday gave me a book that has been enormously helpful regarding finding a calm state. I don’t like competing, but I know it is good for me and will make me a better trainer and coach.
More confidence and better focus. I got red lighted on my first squat because I didn’t wait for the “squat” command. Then, I second-guessed my second attempt. I went with 237lbs instead of my planned 242lbs. In hindsight, I should have just stuck to my original plan.
Find a balance between risk and contentment. Shawn Cain gave me great advice… my second attempt should be something I can live with if I miss my third. I applied that advice to the Deadlift. I am pretty disappointed I got stuck with 242lb squat. Just barely a meet pr. I have squatted 250lbs in the gym and was hoping for 253lbs in competition.
I need to learn the kilo system better. I already know how to convert pounds to kilos; this needs to be second nature. Thank God for Matt Gary, he did all the converting for me during warm ups.
My direct competition in the 123lb weight class, Katherine Clark of Seattle Washington totally kicked my ass, again. She placed second overall. We met up for the first time at Raw Nationals. It is good to have direct, stiff competition. Katherine is a very nice woman as well as an awesome lifter, I can’t cry too hard about losing to her.
Competing with national level lifters is a HUGE! I am at the point where it will be the little things that make a big difference in my lifting. Watching what the more experienced lifters do is EXTREMELY helpful.
Ellen Stein gave me some advice on breathing in the bench press. I used it for my 3rd attempt at 115lbs and the weight moved up easier that the 110lbs. She also showed me how to step back from the squat rack more efficiently. I can’t wait to start training these new techniques.

Last Workout...

2009-02-27T21:59:00.002-06:00

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.

Last Deadlift Workout...

2009-02-23T22:26:00.001-06:00

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.

Bench Press Workout

2009-02-22T17:24:00.002-06:00

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.

Snow and Squats on Friday

2009-02-20T20:47:00.002-06:00

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.

From Wisconsin with Love...

2009-02-16T21:52:00.004-06:00

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.

Squat Training

2009-02-13T22:20:00.002-06:00

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.

Deadlift Monday

2009-02-09T22:26:00.003-06:00

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.

Squat Training

2009-02-07T00:40:00.003-06:00

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.

Deadlift Training

2009-02-02T22:43:00.003-06:00

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!

Squat Training

2009-01-30T22:22:00.003-06:00

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.

Wednesday - Light Bench Press

2009-01-29T09:04:00.002-06:00

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.

Squat Training

2009-01-26T22:06:00.002-06:00

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 Bench Press

2009-01-25T16:46:00.002-06:00

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.

Deadlift Training

2009-01-23T22:06:00.002-06:00

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.

Zhinkas and Bench Press

2009-01-21T22:05:00.003-06:00

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

Squat Training

2009-01-19T15:44:00.004-06:00

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!

Thank God for Lifting Partners!

2009-01-18T18:08:00.003-06:00

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

Deadlift Training

2009-01-16T22:34:00.003-06:00

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.

Bench Press

2009-01-15T20:49:00.003-06:00

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

Squat Training

2009-01-12T19:13:00.002-06:00

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.

Saturday Bench Press

2009-01-11T08:28:00.003-06:00

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.

Deadlift

2009-01-09T21:49:00.004-06:00

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.

Bench Press with Maura

2009-01-07T22:41:00.003-06:00

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

If it ain't broke, why change it?

2009-01-05T22:31:00.003-06:00

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.

New Year

2009-01-04T08:44:00.006-06:00

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.

Yet Another Squat PR...

2008-12-31T16:13:00.004-06:00

I suppose everyone is getting sick of hearing about all my PR's of lately... Well, I have another one! Anna White joined Maura and me for a New Year's Eve workout. Maura was on the bench press and Anna and I did some squats. Here is how it all went down...

Back Squat
95X5
135X5
165X3
195X3
225X1
250X1 - PR
165X5
~I wasn't totally sure what my plan was going to be... if I felt strong I was going to try for another pr. I managed to get a huge energy boost with my super strong lifting partners in the room. Plus there were three out of town powerlifters training in the power room with us. They said there are no "girl powerlifters" at their gym. I decided to take advantage of the three big dudes being there and got a spot for my 250lb attempt. There was a video SNAFU... so only the photo above for evidence.

Front Squats
135X5X3

OH Presses
65X5
75X3
80X1
80X1
75X5
75X4
~Maura was doing them, looked like fun.

Bench Press

2008-12-30T08:41:00.002-06:00

I almost skipped training on Monday... then Anna White showed up at The Press Gym. We decided to work on some bench pressing. Here is how it all went down...

Bench Press
75X5
95X3
100X3X4
~My shoulders are starting to bug me again...

Face Pulls
60X10
70X10X4
~I love this lift, made my shoulders feel better

Windmills
12kg - 3l/3r
12kg - 5l/5r
16kg - 5l/5r
16kg - 5l/5r
~For shoulder health

Pull-ups
3,3,3,3,3

Thanks for showing up Anna!

Deadlift Training

2008-12-24T19:58:00.002-06:00

Maura is out of town this week visiting her family for the holidays. Aaron and I spent a little time at The Press before going to my mom's house for treats and a holiday visit. I've been gearing up to test my 1RM on the deadlift. Here is how it went down for me...

Sumo Deadlift
135X5
185X5
225X3
255X1
275X1
285X1
285X1
~I wasn't sure where I was going to end up... I was planning to pull at least 275lbs, when that went up pretty easily, I decided to give 285lbs a try. The last time I pulled 285lbs was toward the end of May. I missed 286 at Raw Nationals and I missed 290 at Hudson. I have since learned a couple new techniques from Ellen Stein and I have also started taking creatine. One of my new techniques is a "grip and rip" sort of style... the down fall is sometimes I grab the bar unevenly. Not a big deal, as you can see in the second pull on the video. Any way, 285 went up much smoother today than it did in May. Here is something to look at...

Conventional Deadlift off a block
225X2X3
~No belt. Felt easy.

I goofed around with a couple other lifts after that. My energy was low and Aaron was ready to go so we called to quits a little early.

Bench Press

2008-12-22T07:42:00.002-06:00

It was a cold morning, but some how I managed to meet up with Maura on Sunday to work my Bench Press. Mike and Jane Siegler were there and Paul Balyeat joined us as well. Here is how it all went down for me...

Bench Press
75X5
95X5
105X3
110X1
115X1X5
~I paused the lifts up to 115. I am still struggling to gather and maintain tension when I press up off my chest.

Pull-ups
3,3,3,3,3
~Super set with OH Presses

BB OH Press
45lbsX8
65X5
75X3
80X2
85X1X3
~I was inspired by Melissa Byers to give this lift a shot. I used to train this lift regularly... then I started to bench press. I don't remember where I left off... I will say 85lbs was a real challenge, I missed one at this weight, but came back to nail it. Chest up, abs tight!

Close Grip Bench Press
85X5
90X5X5
~I am really hoping this lift will give me more on the bench press.

Another Squat PR

2008-12-20T16:05:00.004-06:00

Well, my training schedule is all goofed up because of the holidays and fun time. Wednesday night I did some work on the bench press, which I didn't bother to record, mainly because I am sick of typing the same tiny little numbers over and over again. I went out with a couple girls I went to high school with last night which caused me to miss deadlift night. Maura and I met up after my two Saturday kettlebell classes to train at 12 noon today. Maura was on deadlifts, I decided to squat today and save deadlifting for Monday... complicated, I know. Any whooo... here is how it went down for me.

Back Squat
95X5
135X5
165X3
195X2
225X1
245X1 - pr by 5lbs.
~This is another squat pr for me, only 5lbs. I can't believe how easy it felt, especially after all the greasy crap I ate last night (which left me with a stomach ache) and teaching two kettlebell classes. Mitch Edlestein gave me a spot, Cheryl Anderson and Maura Shuttleworth were there to cheer me on. It must be a combination of the creatine and being surrounded by strong people. Thanks guys! Here is something to look at, I am wearing my lucky red velour plants...

Box Squats w/Bands
monster mini bands - 70lbs each
55lb+bands - 5
105+bands - 3X8
~I really like box squats with bands. Really had to drive through a spot about 3/4 to lock out. Felt great, really like this lift. I think this might be my new favorite assistance lift...

James Neilinger stopped by to chit chat today, which was very nice. James is a great guy and I feel lucky to have him in the same town.

A Squat PR - finally

2008-12-16T21:23:00.004-06:00

Now that I have been training squats pretty hard for the past year, PR's don't come along very often. I finally got a PR on Monday night. Here is how it all went down...

Back Squat
95X5
135X5
165X3
195X2
215X2
220X2 - PR
~I forgot to use my belt on the 195 double. I didn't even notice until Maura pointed it out. The double on 220 is a PR only by 5lbs., but hey, I will take it where I can get it. Felt easy enough. Here is something to look at...

Romanian Deadlifts
135X5
165X5
185X5X3
~Used wrist wraps. Felt great.

Bulgarian Split Squats
Double 16kg 5l/5rX5X3
~love this lift...

I also did some ham-glute machine and abs. Can't remember exactly what though...

An extra day of Bench Press...

2008-12-15T08:30:00.002-06:00

I really want a better bench press number. That means more training. I am throwing in an extra day of bench press this week in an effort to get something a little better. I don't usually go to the gym on Sunday, but I did this week. Here is how it all went down...

Bench Press
75X5
85X5X5
~Focused on a solid pause between every rep, and exploding off the chest.

Close Grip Bench Press
85X5X5
~Triceps training.

Pull-ups
3,3,3,3,3
~Super set these with the close grips.

Deadlift Training

2008-12-12T22:00:00.002-06:00

The days are still getting shorter... the nights are long and cold. It is hard to feel motivated to do anything other crawl back under the covers and sleep. What can I say... my inner time clock says "time to hibernate". I didn't go to bed early tonight, I went to the gym for deadlift training. Maura was taking a night off of heavy lifting, she busied herself on the hamster wheel (aka treadmill). Chris Joseph was doing some box squats. John Hanson showed up later to join me, and Aaron was spending some time under the bar (pressing) so I wasn't totally on my own. Here is how it went down for me...

Sumo Deadlift
135X5
185X5
225X1
255X1X6
~I was scheduled to go to 245 tonight, but I was feeling greedy... Reps 1 and 2 felt a little heavier than I expected. Reps 3 and 4 flew up, easy. I finished the set feeling good.

Conventional Deadlifts
225X2X3
~Low back training. No belt. Easy, easy, easy.

Good Mornings
135X5
155X5
165X5
165X5
~ab training.

I also did some pull-ups and back extension.

Bench Press Training

2008-12-11T17:00:00.003-06:00

I have not been consistent with a workout plan in the bench press department. It is not for a lack of planning, but for a lack of projected strength. Wednesdays tend to be a long day, so, by bench press time rolls around, sometimes I am strong and sometimes I am weak. Maura and I met up on our own, but we were lucky enough to have lift off expert John Hanson join us. Here is how it went down for me...

Bench Press
75X5
95X3
1" Board
105X5X5
~ The first 3 reps flew up, no problem. Rep 4 made me work, the last rep was a challenging grind. Felt great!

Close Grip Bench Press
85X6
95X4
95X3
95X3
~the last rep was a challenge.

Pull-ups
3,3,3,3,3

A day without Sunshine....

2008-12-08T21:30:00.002-06:00

I was on my own for squats tonight due to a snow storm which kept Maura in Stillwater. I shorten-uped my squat workout by the suggestion of my husband. Here is how it went down for me (by myself)...

Back Squat
95X5
135X5
175X3
205X2X4
~Easy, easy, easy. Chit chatted with Mike Sampson, cross-fit dude who occasionally attends my kettlebell classes.

Box Squats
135X3X6
~Easy, got board, cut it short...

Solo Deadlifting

2008-12-05T19:10:00.004-06:00

I was on my own for my deadlift workout tonight. Here is how it went down...

Sumo Deadlifts
135X5
185X5
215X1
235X1X8
~I'm at 80% this week, which is easy. Set the Gym Boss for 1.5 minutes to keep me on track. No belt.

Conventional Deadlifts
225X2X3
~Felt good. No belt.

Good Mornings
135X5
155X5X3
~Felt it in my abs.

Punch the Clock

2008-12-03T21:18:00.004-06:00

Bench Press at The Press Gym...

Bench Press
75X5
95X3
2"Board
110X5
1"Board
110X3X3
~I was planning on going for 5 reps with 110 to the 1" board... but the weight was heavy and rep 3 was a struggle, so I decided to stop while I was ahead.

Close Grip Bench Press
75X5
85X6X3

Pull-ups
3,3,3,3,3
~Super-set these with the close grips...

Windmills
12kg - 3l/3r
16kg - 3l/3r
16kg - 3l/3r
~Love this lift... highlight of the evening.

I also did some pullovers with a 16kg kb on a stability ball and some over head presses with the 16kg. I also pressed the 12kg plenty with my kb classes today. I started taking creatine today upon the suggestion of my mentor Ellen Stein. Hopefully that will help pull my bench press out of the toilet. LOL!

Squat Training

2008-12-02T07:52:00.004-06:00

Anna White joined Maura and me again for some squat training at The Press Gym. Here is how it went down for me...

Back Squat
95X5
135X5
175X3
205X2X5
~I goofed up my lifting schedule... I was only supposed to lift 195 tonight, I am now a week ahead of schedule.

Pause Squats
115X8
135X8
135X8
~Wow, the bar felt really light after squatting 205! Felt Great!

Bulgarian Split Squats
Double 16kg kettlebells, 5l/5rX3
~I love this lift.

Ham-Glute Machine
6,6,6
~this thing is always tough

abs.

Deadlifts

2008-11-28T16:12:00.004-06:00

Maura and I were joined by Aaron for an early deadlift session. Were all enjoying a day off after Thanksgiving. Here is how it went down for me...

Sumo Deadlifts
135X5
185X3
215X1X12
~Focused on making my deadlift look like Ellen Stein's. The Ready Aim Fire technique. Ellen looks like a little cat when she grabs the bar, quick and smooth. Here is a visual for your viewing pleasure...

~Ellen pulling 314 at Raw Nationals

~Me channeling Ellen... Ready - Aim - Fire! Quick like a little cat.

Conventional Deadlift off a Block
215X2X3

Good Mornings
95X5
135X5
155X5
165X3
165X5
165X5

Pull-ups
3
10lbsX2
15X1
15X1
10X2

KB Swings
32kgX10X3

abs.

Wednesday Bench Training

2008-11-28T15:59:00.002-06:00

Met up with the National Bench Press Champion Maura Shuttleworth for some work on the bench press. I had a long day... starting with a 6am Kettlebell class at Vitality. I was on the go all the way up to 7pm. Unfortunately I was a little low on energy by workout time. Here is how it all went down...

Bench Press
75X5
95X3
2 Board
105X5
1 Board
105X5
Chest with a Pause
105

Close Grip Bench Press
75X5
75X5
85X5
85X5
85X5

Pull-ups
3,3,3,3,3,3

Squats

2008-11-24T21:41:00.002-06:00

It was just Maura and me for squats tonight at The Press Gym. Here is how it went down for me...

Back Squats
95X6
135X5
165X3
185X3X7
~felt great, worked on keeping my feet even.

Box Squats
135X3
155X3
175X3X3
~felt good, 175 was challenging, but doable.

Front Squats
135X5X3
~felt easier than last week

Ham-Glute Machine
6,6,6

abs.

Mini FMS

2008-11-22T19:20:00.006-06:00

Brett Jones is putting on a day and half FMS Workshop in Minneapolis. I really wanted to do the DD 4 day FMS, this little workshop fits in my little kettlebell business budget much better. I am thrilled.

We spent the day learning how to administer the screening. Tomorrow we will learn the corrective exercises. So far, FMS fits really nicely with my Z training. I even had a chance to chit chat with Mr. Jones a little about this very subject.

I also got to meet James Neidlinger, Spencer Bradford and Laura McCabe. They are three local kettlebell folks I haven't had the chance to meet yet! How lucky am I? James, Spenser and I were in a group practicing the assessments. Laura works at CES as a trainer/kettlebell instructor. Here are a couple shots of Brett, Spencer and James in action...

James N preforming the Rotary Stability test
I would call this a "3"

Brett Jones checking up on us... Spencer measures James' femurMe with Laura McCabe, another Yoga driven Kettlebeller

Deadlifts

2008-11-21T21:42:00.002-06:00

Maura and I met up for a new cycle of deadlifting. It was a large group of us tonight... Sean Schneiderjan, the Friday brothers (Shawn and Aaron), and Russ Roque showed up to pull with us. Maura and I are preparing for The Arnold in March. Here is how it went down tonight...

Sumo Deadlifts
135X5
185X1X15
~I was working on speed and perfecting my form.

Conventional Deadlift off a Block
135X5
155X5
155X5

Pull-ups
BW - 3
10lbs - 2,2,2
BW - 3
~my pull-up all of a sudden stink... I better work on this.

Bench Press...

2008-11-20T08:01:00.004-06:00

It is known by everyone how pathetic my bench press is. It is, by far, my weakest lift. How can I bury a double body weight squat and still not be able to press my body weight even once? My case is so sad, Mike Siegler took pity on me and gave me a bench press lesson on Sunday. I have added a couple new strategies to this troubled lift.

The cycle I trained before Hudson had lots of missed training time in the bench press department due to sick shoulders. I have some catching up to do, here is how it went down for me tonight...

Bench Press
75lbsX8
95X3X5
1"Board
105X3X3
~My plan for this cycle is to work with reps of 3 in an effort to keep my shoulders healthy. The presses at 95lbs were done with a pause, which was challenging, but very doable. The board presses with 105 felt good. I kind of feel like this is cheating, but I have been assured by many lifters this is the way to go if I want to get stronger. Shoulders felt fine tonight.

Face Pulls
60X10
70X10X2
~I feel like I need this movement to counter act all the internal rotation of the bench press.

DB Floor Press
20lbsX10
30lbsX8X2
~Triceps work... I think this might be a weak link.

My plan was to include some over head presses, windmills and pull-ups, but I just got too tired. I actually did some double over head presses with my class earlier. I will do the windmills and pull-ups today sometime.

Squat Training, New Cycle

2008-11-17T22:46:00.005-06:00

Anna White joined us for squats tonight, which is always a special treat. I wanted to post a picture of us because Anna was left out of the group photo from Hudson. She was busy giving a sample for a drug test when it was picture time. Anna placed second in the Women's Raw division. Anna is a great lifter with lots of potential and we love having her around.

Maura and I have been invited to lift at The Arnold Sports Festival. This is a huge honor, especially for me. The Arnold is March 6-8, so we have a few months to prepare. Today is our first day back at training. Here is how it all went down for me...

Back Squat
95lbsX5
135X5
170X3X8
~Felt great! Weight flew up.

Front Squat 135X5X3 ~I need to work on FSQ's more. These felt heavier than I remember.

Bulgarian Split Squats
12/12kg kbs - 5/5
16/16kg kbs - 5/5
16/16kg kbs - 5/5
~I love this lift.

Ham-Glute Machine 8,8,6,6

abs. hate abs.

The Mini Titans

2008-11-09T08:36:00.009-06:00

Maura Shuttleworth, Me, Cheryl Anderson

Maura Shuttleworth is my regular training partner and National Bench Press Champion for the past 6 years! Maura captured the State Record in Bench Press this weekend with a 190lb press at 114lbs. Maura is invited to the Arnold Sports Festival along with me and she took second in the Women's Geared Division.

Cheryl Anderson trains regularly at The Press Gym and is a two time National Champion. Cheryl set a new State Record in the Deadlift this weekend with a 335lb pull at 105. Cheryl took first place in the Women's Geared Division.

I set a new State and American record in the Raw Division with a 240lb squat in the 123lb class. I also took First Place in the Women's Raw Division!

Maura, Cheryl and I were lucky enough to be featured in a You Tube video made by Mike Seigler jr. Here is a condensed version of the Hudson Natural Open and how it all went down for the three of us ...

Hudson Natural Open Powerlifting Meet

2008-11-08T18:17:00.007-06:00

Border Battle Winners!
Team Minnesota

This is meet number 3 for me. Here is how it all went down...

I had to do a little dieting because I no longer walk around at 121lbs any more. I usually weigh in around 125lbs. There is no way I am going to compete in the 132's, so I have to reign it in when I compete. This is good for me on a couple levels. It keeps me from running wild in the weight department and it teaches me compassion for people who have to change their diets to lose weight. I was on a no treat, no corn chip, no booze diet for the past week. I weighed in at 121.5 this morning and I am about 121 now. So, not bad.

Squat was my main focus since Raw Nationals. I goofed up my last attempt on the squat at a meet and was stuck with 226lbs, when my plan was to nail 242lbs. Today I nailed 240lbs, no problem! American Record for the Women's Raw 123lbs class!

~Here is 240lbs on my third attempt.

Bench press is nap time for me. I don't like this lift, I am not good at it, and I guess I don't care about it that much. I do care a little because I do train the lift. I might like it more if I didn't suck at it. For now I try to use this time to recover and get ready for the Deadlift. Any way... 105 flew up no problem, but 115 was a no go. So, I was stuck with 105lbs.

Deadlift, the last lift of the meet. I used to love this lift... now it is a point of frustration. A year ago in September I competed in my first TSC and pulled 260lbs. The meet I did in February I pulled 281. I pulled 285 in the gym in May. Now I feel like I am hit and miss on this lift. My sticking point is off the floor. If I can break the floor, I can nail the lift.

I opened with 260, the bar flew up, no problem. My plan was to go for 285 on my second, but I backed down to 280 because I was feeling low on energy and I didn't want to get stuck with 260. Well, 280lbs flew up. It was probably my strongest 280 pull ever. I placed my third attempt at 290 for a pr... well, I missed the lift. I made the mistake of watching the two people before me miss their lifts. My brother-in-law pointed this out. Oops. The second problem was the fact that I just ran out of gas... I will write more about the dynamic of competing and meets.

~Here is my second attempt at 280

My total was 625lbs and I took first place in the Women's Raw division. I had a great time and learn a lot!

Last workout, time to chill

2008-11-04T09:13:00.003-06:00

I had my last workout before the Powerlifting meet in Hudson Wisconsin.

On Sunday Maura and I got in the last of our bench pressing. Paul Balyeat brought along some weight releasers, which are way cool. I have never used weight releasers before... I can't wait to try them for squats. I did a few singles with 105lbs plus the weight releasers (16lbs/ 8 each). I also did some presses with commands. I always wonder if I would like bench press if I didn't suck at it so much...

I haven't done much for my bench press these past few months. My shoulders seam to be defective, I get painful flair ups that come out of nowhere, for seemingly no reason. According to the FMS I have impingement. I'm not sure what I am supposed to do about that. The past couple months, bench pressing has been bugging my shoulders. Thankfully, I am pain free right now.

Last night I did my opening squat and deadlift. I am feeling very strong in the squat. Here is the specifics...

Back Squat
95X5
135X5
165X3
190X1
210X1
~I am planning to open with 210, which felt very light and easy last night.

Sumo Deadlift
135X5
185X3
225X1
255X1
~I am actually planning to open with 260lbs. I goofed up on loading... oops! I have such a quick drop off in regards to breaking the floor, 255 flew up no problem.

For the rest of the week I will be doing mental training. I am working on being calm and relaxed, thinking positive thoughts... at the same time keeping volition, intensity and focus. At Raw Nationals, I was so stressed out and nervous it ruined my strength. Getting psyched out is a huge energy drainer. I refuse to let that happen this time.

I am also cutting weight. I am trying to be a little more gradual about it this time. At Raw Nationals I had to fast the last half of the day before the meet. I even had to sit in the Sauna a little bit. I really don't want that to happen this time. I was 123.5 two weeks ago. I am 126 this morning. I have a crappy scale and my weight seams to fluctuate by a couple pounds, so who knows what I truly weigh... that is it for now.

Half and Half

2008-10-30T18:17:00.002-05:00

With the meet getting closer, I am trying to get my last few workouts in before I rest up. Wednesday is usually my bench press day. I met up with Maura and here is how it all went down...

Bench Press
75X5
95X3
105X1
With Commands
105X1
105X1
110Xnl
105X1
110X1
~According to Maura, I was a little bouncy on the bottom. Maura is a mean bench press judge... but I got my lifts and my shoulders felt plenty healthy. I missed 110, not really sure why... probably because I don't like bench press, or more likely, I lost tension at the bottom.

Sumo Deadlift
135X5
185X2
225X1
255X1
275X1
~I was feeling insecure about my last DL workout. I felt like I needed one last time to work on form, so I threw in DL's just because. Good news 275 felt GREAT. It flew up no problem.

Last Squat Workout...

2008-10-27T22:21:00.004-05:00

Maura and I were thrilled that Anna White showed up for our last squat workout before Hudson. Paul gave us some coaching and we all gave it our best. Unfortunately, I forgot my camera at home, so no video this week. Here is how it all went down...

Back Squat
95X5
135X5
165X3
185X2
200X1
210X1
230X1
235X1
185X3
~I am planning on opening with 210lbs. I though I would check out to see how a 20lb jump would feel. I was feeling pretty nervous... but the lift felt great! In fact it felt so great I thought I would give 235 a shot, which also felt great. Ellen, that last set of 185 was for you.... no, really I just wanted to work on perfecting my form a little more.

Front Squat
135X5X3
~I meant to work these earlier in the cycle. Easy and felt great.

Pause Squats
115X8
135X8X2
~I worked on keeping my chest up and driving through the sticking point. Actually 135 felt a little light.

Deadlift and Mental Training

2008-10-26T10:23:00.004-05:00

I will be competing in the Hudson Open, a full powerlifting meet on November 8. This will be my 3rd meet. I have learned so much about training since I started competing. Competition doesn't come naturally to me... I have never participated in sports when I was in school, in fact I have never participated in any sort of competition before PLing last winter. So far, the mental part of competition is the most challenging for me.

Friday was deadlift night. I have been stuck on my deadlift for nine months now. Hopefully I can make a break-through soon. Here is how it all went down.

Sumo Deadlifts
135X5
185X5
225X2
245X1
260X1
270Xnl
265X1
270X1
~I was more than a little surprised that I missed that first 270... 260 flew up, 265 flew up. The second attempt at 270lbs was slow and difficult, at least it went up.

Ham-glute Machine
Back Extensions

Pressing

2008-10-22T22:37:00.002-05:00

My defective shoulders are finally feeling better! Lots of back bends in William's yoga class this morning. I did a little swinging and a few presses with my classes today. My shoulders felt so good, I tested them out by pressing the 20kg three times on the right and twice on the left. That is pretty good for me! Felt great! Maura and Paul met up with me tonight for some bench presses. Here is how it went down...

Bench Press
75X5
95X3
105X2X3
105X1X3

Chin-ups
3,3,3,3,3,3,3

Close Grip Floor Presses
65X8
75X8X2

Face Pulls
70lbsX10
60X10X2

Squat Training

2008-10-20T22:16:00.003-05:00

Maura and I met up for our second to last squat workout before the big meet on November 8. I am feeling really good about how squat training has been going. Here is how it all went down tonight...

Back Squat
95X5
135X5
165X3
185X3
205X2
215X2X2
~This is the best 215lbs ever felt! Ellen, I know my knees look weird, I can't help it. Any who, here is a little something to make my blog interesting; First set of 2 at 215lbs.

Foam Box Sqauts
145X2X12
~Might have been a little light... worked on keeping my chest up, staying tight and exploding off the box.

Bulgarian Split Squats
16/16kg Kettlebells
5L/5RX5 Sets
~I started getting a butt cramp on the last two sets.

Invisible Ninja Club

2008-10-19T16:15:00.010-05:00

We are invisible... but we still enjoy muffins and Chicken Noodle Soup!

Marty Larson invited Joe Pavel, Jim Ryan and me over to her home in Stillwater for a day of Z-Health practice and discussion. We missed Brad Ellingson... I believe it was Joe Pavel who came up with the name Invisible Ninja Club. This is because Dr. Cobb referred to our group of Z-Health candidates (from R&I) as the kind of group who will gravitate toward looking for the answers the hard way... we are a group who always had a "what if?" scenario. You know, there is thinking outside the box and thinking waayyy outside the box. As in "What if we were attacked by invisible ninjas on the way to take out our garbage?"

Anyway, we had a great time discussing what we were doing with Z for ourselves and our clients. We took turns evaluating each others gait. We practiced doing drills and cueing. It was really a nice way to learn. We spent as much time as we wanted doing drills, discussing and collaborating.

Joe needed to do some thoracic work... nice class 3 gait!

There were 4 of us, so with one getting evaluated, the other three could discuss what we saw. We each gave an idea for a drill, including the person being evaluated, which was really nice because body awareness and intuition was being evaluated as well.

If there is a group of Z trainers in your area, I strongly suggest forming your own group. It is a great way to think outside the box, and come up with strategies of how to fight off invisible ninjas if they attack you on the way to taking out your garbage.

We are all moving better and feel great!

Deadlifts

2008-10-17T22:03:00.002-05:00

Maura and I met up for our deadlift workout. Here is how it all went down...

Sumo Deadlifts
135X5
185X5
205X2
225X2
245X1X6

Good Mornings
95X8
135X5
155X5X5

Back Extensions
BWX8X2
10lbsX8
25lbsX8X3

Bench Press

2008-10-15T21:55:00.002-05:00

After my little mishap on the box squat I really aggravated my left upper trap. Plus, my shoulders have been acting badly... giving me pain to the point of losing sleep. I wasn't sure I would be able to make it through bench press training tonight... Good news, I ate a couple ibuprofen this morning before yoga class with William, and did a few little Z drills and shoulders are almost all better. My right gave me some trouble, but nothing like I expected. Here is how it all went down...

Bench Press
75X5
95X3
2 Board Press
115X3
115X3
125X1
1 Board Press
125XNL
2 Board Press
125X1
125X1
125X1
~There was some pain in my left shoulder, which meant my movement just wasn't that nice, not to mention weak. I have decided that I don't care if I suck at bench press. I will simply do the best I can and be happy with that.

Pull-ups
5,5,5,5,4
Chin-ups
3,3
~I am starting to suck at these... I better get serious about these again.

Face Pulls
70X8
70X8
~only 2 sets... my back was gassed

DB Floor Presses
20X8
25X8X4
~I suppose I could have gone heavier... but my shoulder was starting to really bug me.

abs. which I still hate.

KB's with the Jasons and Squat Training

2008-10-13T21:57:00.004-05:00

I had the honor of having Jason Marshall of Lone Star Kettlebells and Jason Woods of How do you Move, join me for some kettlebell fun at The Press Gym this morning. How lucky am I??? I got the guys to put me through some of the FMS screens, I learned and practiced the new and improved TGU, Jason M showed me a way cool jump rope drill to work the bent press. It was a general exchange of ideas... well, mostly me stealing there ideas.

Jason Marshall is going to go far in the RKC. He naturally a very good coach, and has a quiet enthusiasm. Is able to recognize a good thing and apply it appropriately. He has the coolest looking kettlebell t-shirts (he gave me one for Aaron). Plus, he is just a nice guy.

Jason Woods is full of enthusiasm... you can't help but want to try what ever it is he telling you about. He is experimental and open minded regarding movement, which makes him a fun guy to train with. He has a natural talent for Z-Health and is great at applying it.

I am glad I had a few hours to chill out before it was time for me to do my squat training. Marua and I met up with Paul for squats tonight. Here is how it all went down...

Back Squats
95X5
135X5
165X3
185X2
200X2X4
~Felt great! Worked on keeping tight in the hole and chest up as suggested by Paul.

~This is the 4th of 4... just something to look at.

Box Squats with 55lb bands
135lbs+BandsXNL
95lbs+BandsX2X7
~Oops, I over estimated my squat power and got stapled to the box! Maura had to get Paul from the other room to come help me off the box, LOL! After an appropriate weight adjustment squats were challenging and explosive. The fear of possibility getting stuck again gave me explosive power.

Heavy Walkouts
225, 245, 265

A little bit of abs.

RKC Weekend!

2008-10-12T21:29:00.016-05:00

I missed my friend Tracy Reifkind so much this weekend. I can't believe she didn't get to make to out here to Minnesota for a visit. Boo hoo for me. I trained bench press with Maura this morning. After that Aaron and I headed off to the RKC for Graduation Workout. The weather was PERFECT! Slightly overcast, yet warm and breezy. Here are some highlights from the weekend...

Mike and Adam join in cheering for the RKC candidates Graduation Workout

Everyone is all smiles... the graduation workout is about to begin!

Already fatigued from a weekend of arse whoppin' Sean Schniederjan guts it out.

Jen Bryan is looking strong

Jen Crosses the finish line with coach Sandy Sommers cheering her on!
Sean's family shows up to show support...

Jen and Aaron
I finally meet DV8 Fitness Phil Scarinto in personLonestar Kettlebells Jason MarshallMe with Pavel... How cool is that?

Then off to Great Waters for some fun! Jason Wood and I teach some R-Phase drills to our table mates.

Then things got crazy! Card ripping and other Feats of Strength, including Dave Whitely pressing me! I am no light weight... I am weighing in at 126lbs, plus a tummy full of beer and french fries so closer to 130lbs! Check it out!

Deadlifts and Z-Health

2008-10-11T20:53:00.002-05:00

I met up with Mike Nelson for a Z-Health assessment before deadlifts. I didn't have any particular problems, other than a stale deadlift. I wanted a scar checked as well as eye position check. Well, to make a long story short, I now have some pretty funky drill to work on.

Maura joined Mike and me for deadlifts after my Z session. Here is how it all went down...

Sumo Deadlift
135X5
185X3
205X3
230X2X3
230X1X5
~The last 3 singles I pulled Mike helped me with corrective eye positioning.

Romanian Deadlifts
135X5
185X5X3

Heavy Kettlebell Swings
32kgX6X2
20/20kgX6X2

abs. which I still hate.

Bench Press Night

2008-10-09T12:43:00.002-05:00

I had a great start to my Wednesday with William's yoga class. We did lots of back bends, which I have neglected lately. Back bends always make me feel great, and give me a ton of energy!

After yoga class, I met up with fellow RKC Michael Rendle. I feel so lucky to live in a community of kettlebell enthusiasts who are eager and willing to share information. Mike and I spent the morning chit chatting about training, business, and all things kettlebell.

I had a couple classes to teach, then it was my turn to train hard. It is Wednesday, which means bench press day for me and my training partner Maura Shuttleworth. Paul Balyeat also showed up to do hand offs for us. Paul is very knowledgable and has a good eye and Maura and I are happy to have him around. Here is how it all went down for me...

Bench Press
75X5
95X3
2 Board
115X3X4
1Board
115X1
~My shoulders were not feeling the greatest... no pain but I was fatigued going into training. The more I presses the better I felt.

Pull-ups and Chin-ups
3,3,3,3,3,3,3
~I switched it up my grip and I used Paul Olympic rings. Good stuff!

Reverse Rows
5,5,5
~I used the rings for this.

OH Presses with Kettlebell
16kg - 5/5X3

Squats, back on track

2008-10-06T22:03:00.004-05:00

I am back to my original program Mark Reifkind gave me. This program has served me well, I have made plenty of gains from using it so far. I did have to make a small deviation... because I was goofing around with some new things, I am a little behind the scheduled. Any who, Maura and I met up at The Pres Gym and here is how it all went down...

Back Squat
95X5
135X5
165X3
185X3X6
~felt great! This is 77% of my one rep max. I am focusing on hitting depth with out going too deep.

Heavy Walkouts
225, 245, 265
~I may have lost some height in my thoracic spine.

Box Squats
145X2X8
~Focused on exploding off the box.

Abs... 2 sets of 8

What a great workout! Everything felt great... even the walkouts. Having a good training partner is really something special.

Deadlifts

2008-10-04T07:50:00.002-05:00

Well, I was going to try something new, but it was just too big of a change for my comfort zone. Plus, I just didn't know what I was doing. Now my training is all goofed up... I am still planning on doing a meet on November 8. I've adjusted my goals to simply participating and maybe a 240 something squat. Oh well... Here is how it all went down...

Sumo Deadlift
135X5
185X5
215X2X5
~I have only 3 more Deadlift workouts before the competition.

Romanian Deadlift
135X5
165X5
185X3
185X5
185X5
~I am using wrist straps, it is an experiment.

Back Extensions
8,8,8,8,8

Abs
~still hate 'em

Bench Press

2008-10-01T22:02:00.002-05:00

I had to do some overhead pressing with my class tonight... so I used up some of my pressing juice before I got under the bar. Good news is I finally tried actual board presses tonight. Here is how it all went down...

Bench Press
75X5
95X3
2 Board Press
105X5
115X3
125X1
125X1
125X1
125Xnl
Bench Press
95X3
~Wow, presses to a 2 board are much easier! I misses a press due to joking around and lack of focus.

Pull-ups and Chin-ups
5,5,4,3,3
~These were difficult for some reason.

Floor Presses
20lbsX10
30X6
30X8
30X8
30X8
~Elbows tucked and focus on triceps.

Max Effort Day...

2008-09-29T22:04:00.002-05:00

I am trying some new stuff these days in the gym. Today is my max effort day. Maura and I met up in the gym for some squatting fun. Here is how it all went down...

Box Squat
95X5
135X3
155X3
165X3
175X3
185X2
185X2
190X1
190X1
~190 was a pr for me.

Heavy Walk Outs
225
245
255
~Wow... heavy.

Front Squats
135X3X4
~I know 4 sets is a weird number... that is just the way it worked out for us.

Dynamic Lifts

2008-09-26T20:44:00.006-05:00

Maura and I met up for our usual Friday night workout. We had to make it quick, because we wanted to catch the Presidential debates. I am trying some new things in an effort to break through a plateau in the deadlift. Maura's friend Paul brought his bands so, I gave bands a shot for the first time.

Box Squats with Bands
Bar/2-55lb Bands - 3,3,3
65lbs/2-55lb Bands - 2X12
~Rif warned me not to try bands yet... but Paul was there, he knew how to set them up, so, I though I would take advantage of his knowledge. The bands took a little getting used to... but after I got the hang of them I really liked bands! I probabaly could have gone with a little more band tension and a little heavier weight. The bar rode up higher on my shoulders, which was wierd.

Good Mornings
95lbsX3
135X3X5

Romanian Deadlifts
135x5
135X5
155X5X3

Ham-Glute Machine
6,6,4,6,6

Board Presses

2008-09-24T22:26:00.003-05:00

Rif has been on me to do some board presses for months now. When I saw him at the RKC weekend he would hear none of my whining about how my deadlift is stale because I only cherry pick his advice. Now Ellen Stein is telling me to do board presses... wellat the risk of pissing off two accomplished lifters and getting no more advice I finally gave it a shot tonight. Here is how it all went down...

Closer Grip 2 Board Press
75lbsX5
95X3
105X3X5
~I actually used my Z Health half foam roller, which is about a 2 boards thick. Wow, this was much easier on my shoulders. I think I like board presses.

TGU's
16kgs 3L/3R
~Not my usual squat style... I am trying to learn the new tgu. I am not sure I really get it. Maybe I am doing it wrong...

Pull-ups
5,5,5,5,4
~I just couldn't gut out that last one.

Low Energy Squats

2008-09-22T21:38:00.002-05:00

My great aunt died last week. She lived to be almost 99 years old. She was a feisty, good hearted old lady who was mentally sharp up to the very end. She wasn't afraid to die and bravely passed on to the next stage existence free of fear. Aaron and I went to her funeral this morning, which was very draining for me. I couldn't miss squats, but I did scale it back a little. Here is how it all went down.

Back Squat
95X5
135X5
165X3
195X2
120X1
115X1X4
~I probably could have gut out something heavier... it just didn't feel right. I worked on hitting depth without going too deep or too high.

Box Squats
135X3X5
~Good stuff

abs
~still hate abs

Deadlift Night

2008-09-21T08:57:00.003-05:00

I was really looking forward to deadlifting on Friday night, especially now that I only pull every other week. The gym was closing early in preparation for the Twin Cities Open Powerlifting meet, so we had to make it a quick workout. Here is how it all went down...

Sumo Deadlifts
135X5
165X5
205X3
225X1
255X1
265X1
270X1X1
~270 didn't go up the way I thought it would... it was a little tough off the ground.

Bench Press

2008-09-17T22:05:00.000-05:00

I do not love the bench press. If you know me... you already know my dislike for bench press. Lucky for me, my training partner is the bench press champion or I would never be a powerlifter at all. Tonight Maura and I got under the bar for some bench pressing, here is how it went down for me...

Bench Press
75X5
95X3
105X2
95X3
95X3
~Not a good night for me. My right shoulder is acting bad, giving me pain from hand off to lock out. I did have one good set, the second to last set with 95lbs. The rest pretty much sucked and I not only went light, but I ended the workout early.

Face Pulls
60lbsX8
60X8
70X8
70X8
~The first set sucked, my right shoulder hurt. Second set felt great, third set was alright, fourth set was great.

I tried to do some triceps work, but, I was done. Pain from my shoulder was radiating up my shoulder to my neck and face. Such as life. I am just barely a three lift lifter. Lucky I learned to arch, or I would never bench press.

I am planning a visit to Mike Nelson. I will post the results. Hopefully I can get the shoulder thing worked out.