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2011-02-26T18:44:00.001-08:00

MY NEW BLOG....check it out!!

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TEAM CANADA RAW WORLDS

2010-10-04T10:58:00.001-07:00

3 amigos

Re-post: tony gentilcore rant

2010-08-16T15:53:00.000-07:00

Little Dose of Tough Love

Posted on Aug 16th, 2010 by Tony Gentilcore Tags: fad diets, fat-burning zone, Women training

Note from Tony: Today is a guest blog by one of my distance coaching clients, Laura. To be quite honest, I think this entire post hits the nail on the head with regards to women and their expectations when it comes to training and nutrition. You might need to put on your ear-muffs occasionally (Laura has the mouth of a sailor), but she’s keeping it real, which is why I love it so much. Enjoy!

Last month, Tony’s blog applauded a Nike ad that featured a fantastically trim and muscular model, with copy that ends, “My butt is big and that’s just fine and those who might scorn it are invited to kiss it.” Hell yeah. The ad celebrated the beauty of glutes shaped by “ten thousand lunges,” encouraging women to get out there and, of course, just do it.

I was struck that some of the comments to this blog were critical of Nike for choosing a model who was “traditionally thin” and “skinnier than 80% of the US female population.” At the time, I commented that I thought those posters were missing the point, but this guest blog isn’t about that. It’s about anger. Righteous fucking anger, but in my opinion, seriously misplaced anger.

There was a real level of bitterness in the posts critical of that ad: anger at Nike for picking a “thin” model, anger at corporate America for creating unrealistic body expectations, and anger at a culture where women don’t love and accept their bodies enough. Who are these angry ladies, anyway? Are they writing their blog comments while eating Cheez Doodles and watching Oprah and Dr. Phil, never breaking a sweat except while walking through the all-you-can-eat buffet line? I don’t think so. That’s an easy caricature but it doesn’t hold up, and it lets us avoid asking whether there really IS a problem here.

I know a fair amount of overweight women who never exercise and who eat too much of the wrong things, and generally speaking, they aren’t the ones with chips on their shoulders about female body image. In my experience, these women tend to be pretty realistic about where the blame lies for their size and shape. They know that they are eating too much and moving too little.

When it comes to body image, the really pissed off women are the ones who ARE actually trying. Truly. But they have bought the boatloads of bullshit on diet and nutrition that leads to empty wallets, snail-speed metabolisms, and fat in the can: Lean Cuisine. Sketchers Fat Burning Shoes. Low Fat/High Carb. 30 mins/3-days a week walking. Wii fit. Yoga for fat loss. Elliptical machines. Fat Burning Zone. Bosu stability training. Ab/Adductor machines. And on and on and on.

Click over to Prevention Magazine, considered to be virtually a visit to the doctor’s office, and read all about the Flat Belly Diet. This diet promises no crunches! No exercise! The featured recipes on the home page of this diet are “irresistible walnut brownies,” “chocolate cake with maple frosting,” “chocolate cranberry quesadilla,” and “chocolate zucchini snack cake.” The cover of the associated cookbook (order now!) features a picture of three luscious cupcakes. Flat belly, here I come!

And let’s take a look at some exercise advice. We can visit the local gym and work our guns. Check out the bitchin’ bicep curls this gym (which actually has a great free weights department) advertises on its home page. My wallet weighs more than that dumbbell. And Lifetime Fitness will help you get to 18% bodyfat in 6 weeks by making sure you keep your exercise in the fat-burning, non-anerobic zone.

Sometimes you can find everything you’re looking for in one place. Check out the July cover from Women’s Day Magazine, which is a twofer of diet and nutrition advice.

Celebrate summer with watermelon. Not real, sweet, low-calorie, in-season watermelon, silly! A CAKE watermelon!! But don’t worry about getting fat! Just follow our advice to “Walk Off Weight Plus: Get Your Diet On Track!”

Or you can go to the opposite extreme, and try to function on a diet of 300-calorie frozen meals from the likes of Lean Cuisine. This glazed chicken might have high fructose corn syrup as its second-listed ingredient, but at least it will help you get “lean,” right?

It’s really hard not to be bitter when you eat only 1000 calories of foodlike products per day and you spend hour upon hour in the gym doing elliptical workouts and Inner Thigh Fat Blaster classes, sending hundreds of dollars a month to some 22 year-old meathead who spends your workout hour talking about his dating life while counting your reps of 5lb dumbbell bicep curls, and DESPITE ALL THIS, you still have to shop in the Women’s Department.

You’re doing everything right! And if you’re doing everything right, then this must just be the way you’re supposed to look. You’re working hard and you’re still curvy (which, you admit to yourself as you invest in more Spanx, is a euphemism for lumpy).

So obviously, Curvy-Plus-Sized needs to be accepted as the norm, as healthy. And anyone who doesn’t get that, any company that continues to use “skinny” fitness models must be out to push women into unrealistic, objectified boxes. Screw Nike! And screw those men on Madison Avenue, most of whom are probably fat themselves, who just don’t get how impossible it is to meet their Photoshop-created standards. There’s a lot of anger out there.

And you know what? I think that anger is righteous. And in fact, I think there are grounds for more of it. I’m pretty pissed off myself.

But not at Nike. Our outrage is just, but it’s aimed in the wrong direction. Why aren’t we mad at Stouffer’s for suggesting Lean Cuisine is a realistic way to become lean? Why aren’t we furious at the magazine publishers who cynically offer month after month of layouts suggesting you can get that beach body by eating cake and walking at the mall three times a week? Why aren’t we ENRAGED at the fitness gurus who recommend cardio, cardio and more cardio while discouraging lifting heavy weights? Who perpetuate the myth of women “bulking up”? Who recommend using soup cans as an alternative to dumbbells? (And, as an aside, who never train that way themselves). These people know that if they were honest, they would lose their market, and that’s just bullshit.

All of which isn’t to say that women are just dupes who aren’t responsible for figuring out why they are stuck in size 16 mom jeans. Come on, the math isn’t that hard. Nobody who passed high school math could honestly believe that 30 minutes of walking 3 times a week and 3 sets of 10 whatevers at a weight lighter than a half gallon of milk could “sculpt” that “red carpet body.” The truth is out there for those who want to do a little legwork to find it and, more importantly, who are willing to be pretty uncomfortable while exercising. (Hint: if you can recite last night’s episode of Real Housewives of NJ to your workout partner, scene by scene without taking a break, you’re not working out hard enough.) Not everybody is up for that. Fine. But again, not Nike’s fault.

But call me naive — I think far more women don’t even know that they’re in the dark than have knowingly rejected what is proven to work.

And that makes me really fucking angry

675 Squat in Training

2010-07-26T00:15:00.000-07:00

At the end of my 3 week Smolov squat cycle, I took a testing day on the Wednesday following my final smolov session on the Saturday.
I tied my PB Squat(competition) on a training day.THIS IS HUGE! AND i attempted a 700lb squat and hit a ceiling coming out of the hole. But even just attempting it, almost getting it...and now having the confidence to unrack it again made my day great......

Verdict.....SMOLOV SQUAT CYCLE TWO THUMBS UP!!

Heres my training squat 675lbs @ about 226lbs bodyweight.

http://www.youtube.com/watch?v=vLVXJnA241Y

Last meet

2010-07-10T17:04:00.001-07:00

Jay Nera Goes 1,819 at the CPF Raw Nationals | Powerlifting Watch

www.powerliftingwatch.com

This past weekend at the CPF Raw Nationals in Toronto, Jay Nera (a light 242 weighing only 222) squatted 678 pounds, bench pressed 452 pounds, and deadlifted 689 pounds to total 1,819 pounds. He won the meet's best lifter award. Here is video of his competition:

MY TRAINING NEXT 3 WEEKS

2010-06-28T21:07:00.000-07:00

New Training Cycle for the next 3 weeks

SMOLOV SQUAT and BENCHCYCLE

I have decided to incorporate the Smolov Squat cycle into my training for the next 3 weeks to change things up a bit. I think dropping my assistance work and increasing my volume in my primary movements could wreak some drastic adaptations. I have dropped the deadlift for the next 3 weeks as it seems to be unaffected whether or not I train it frequently.

I will be Benching using the Smolov template as well.

Here is what my next few weeks will look like. ( I am going off of a 678 1 RM SQ and a 452 1RM BP)

WEEK 1:

MONDAY: SQUAT – 475 x 9 reps x 4 sets

BENCH PRESS – 315 x 9 reps x 4 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

WED: SQUAT – 510 x 7 reps x 5 sets

BENCH PRESS – 340 x 7 reps x 5 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

FRIDAY: SQUAT – 540 x 5 reps x 7 sets

BENCH PRESS – 360 x 5 reps x 7 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

SAT: SQUAT – 575 x 3 reps x 10 sets

BENCH PRESS – 385 x 3 reps x 10 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

WEEK 2:

MONDAY: SQUAT – 495 x 9 reps x 4 sets

BENCH PRESS – 325 x 9 reps x 4 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

WED: SQUAT – 530 x 7 reps x 5 sets

BENCH PRESS – 350 x 7 reps x 5 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

FRIDAY: SQUAT – 560 x 5 reps x 7 sets

BENCH PRESS – 370 x 5 reps x 7 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

SAT: SQUAT – 595 x 3 reps x 10 sets

BENCH PRESS – 395 x 3 reps x 10 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

WEEK 3:

MONDAY: SQUAT – 505 x 9 reps x 4 sets

BENCH PRESS – 330 x 9 reps x 4 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

WED: SQUAT – 540 x 7 reps x 5 sets

BENCH PRESS – 355 x 7 reps x 5 sets

WIDE GRP PULLUPS STRICT – 25 reps x 4 sets

FRIDAY: SQUAT – 570 x 5 reps x 7 sets

BENCH PRESS – 375 x 5 reps x 7 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

SAT: SQUAT – 605 x 3 reps x 10 sets

BENCH PRESS – 400 x 3 reps x 10 sets

WIDE GRP PULLUPS STRICT – 25 reps x 2 sets

PL PROGRESS CHART FOR LAST YEAR

2010-06-28T21:02:00.000-07:00

KILOS
Date	Meet	Squat	Bench	Deadlift	Total KG
may 30 2009	CPO Nat	290	185	280	755
oct 3 2009	RAW Worlds	302.5	195	300	797.5
jan 9 2010	B o M	295	205	310	810
june 12 2010	CPF NAT	307.5	205	312.5	825
Sept4 2010	RAW Worlds	312.5	215	330	857.5

POUNDS
Date	Meet	Squat	Bench	Deadlift	Total LBS
may 30 2009	CPO Nat	639.5	407	617	1664.5
oct 3 2009	RAW Worlds	667	430	661	1758
jan 9 2010	B o M	650	452	683	1785.5
june 19 2010	CPF NAT	678	452	689	1819
sept 13 2010	RAW Worlds	689	474	727	1890

*****Looking at my deadlift progress seems a little bit of an odd jump. Reason- I recently switched to semi-sumo and am thinking some big things are going to happen. :)

2010-03-10T11:04:00.000-08:00

Myself, Will and Konstantine Konstantinov(KK), a 30 year Latvian/freakazoid known for his crane like strength and egg-shell-upper back technique in the deadlift. At approximately 6’2 280lbs(with abs), Konstantine is a massive presence wherever he goes. Even amongst some of the freakiest monsters competing or even just walking around(ie. Misha Koklyaev, Dmitry Klokov, Kiril Sarychev) at the 1st Raw World Championships, in Rostov, Russia, Konstantine stands out, argueably the silverback in this festival of the freaky primates.

Here are some videos:
380kg x4 reps, no belt raw: http://www.youtube.com/watch?v=cA8s17YIbSY&feature=related

426kg (939lbs) raw no belt
http://www.youtube.com/watch?v=wh-ikyBAQr8&feature=related

55 pullups : http://www.youtube.com/watch?v=boLl8rGhJvE&feature=related

DMITRY KLOKOV

2010-03-10T11:00:00.000-08:00

Myself and Klokov at the 1st Raw World Championships in Rostov, Russia 2009.

Out of all the strength athletes I had the privilege of meeting in Russia. Klokov was my favourite.
I was walking back into the grand hall for the bench press portion of my meet and I heard a Russian accent yell at me, “Hey Canada!! Nice squat!!” I turned and looked over my left shoulder to greet my praises and instantly recognized the barbarian. I was getting respect from my favourite Olympic weightlifter, Beijing Silver Medalist in the 105kg class Dmitry Klokov. “Holy F*$&!! DMITRY KLOKOV!!” I responded with excitement.

Beijing Men’s Weightlifting 105KG mix LOVE THE PRIMITIVE AGGRESSION!!

http://www.youtube.com/watch?v=KTQnNOsZ0OY
Klokov Snatch
http://www.youtube.com/watch?v=J3cqc2Er6hY

I was not able to discuss anything in depth with Klokov because our translator was busy with the show but some notable things are that he started weightlifting seriously when he was 13 years old. This shows how much dedication it takes to master a sport that not only involves so much raw strength, power, and speed, but also the amount of time it takes to apply those attributes to a specific technique.
He also mentioned that he loved competing at the Arnold’s which I wish I would have gone down to see last weekend

Wikipedia:
Dmitriy Vyacheslavovich Klokov (Russian: Дмитрий Вячеславович Клоков) (born February 18, 1983)[1] is a Russian weightlifter competing in the 105 kg category. He is 182cm tall.
Klokov was born in Balashikha, Moscow Oblast.[2] He is the son of World Champion Vyacheslav Klokov, who also competed in the Heavyweight category.[3][4]
He became world champion at the 2005 World Championships, with a total of 419 kg.[1][3]
Klokov also participated at the 2005 and 2006 Arnold Sports Festivals in Columbus, Ohio.[5]
At the 2006 World Championships and 2007 World Championships he ranked 3rd.[6][3]
Klokov won the silver medal at the 2008 Summer Olympics, with a total of 423 kg.[1]

TRAINING LOG#2

2010-01-25T20:18:00.000-08:00

Next Comp is not until June 19^th

********GOALS for JUNE 19^th 2010, RAW Nationals

SQUAT: 310kg(683lbs) , BENCH PRESS : 215kg(474lbs), DEADLIFT 320kg(705lbs) = TOTAL 835kg(1841 lbs) @ 100kg(220lbs) bodyweight

For the next couple of months training will be very simple and non-intensive. I will be incorporating the powerlifts as usual but not as intensely as usual and my volume will be sticking to the lower side of things to let my nervous system, joints and body in general relax a bit. Every now and then I may be doing some interval work for fun. I am most excited to do some Olympic lifts again as the CLEAN is my favourite barbell exercise.

_________________________________________________

January 11^th

Did a very quick and casual Bench Press and Chins training session

BP(Every rep paused): Warm up: 70kx8, 90kx5, 110kx2, 130kx2, 140kx2,

Work sets(every rep paused): 160kx3(easy), 190kx1(smooth), 200kx1(tough)

180kx2(good), 180kx2(good), 180kx2(good), 180kx2(good)

Pull Apart Ring Chins – 4 sets of 15

____________________________________________________

January 12^th

Warm up w Front squats: 70kx5, 120kx3, 140kx2

Backsquats: 160k x2, 180k x 2, 210kx1, 240kx1, 270kx1, 290kxFAIL

Backsquat downset: 230kgx8, 230kgx10

Basically, I felt like maxing out today to see if I could up my training max. My last two meets I’ve lifted very well a couple days after so I thought I would try it out again.

____________________________________________________

January 13^th

Feet up close grip Bench Press: Warm up- 70kx8. 120kx3, 140kx2

Worksets- 160k x 5 x 4 sets

Handstand Push ups : 3 sets of 12

Chins: 3 x 25

Ring Pullapart chins 3x 10

____________________________________________________

January 14^th

Conventional Deadlifts: warm up -120kx5, 170kx3, 220kx1

Worksets – 250kx5x4sets

____________________________________________________

January 15^th

Bench Press (Paused)

70kx5

110kx3

140kx2

160kx1

180kgx2

180kx2

180kx2

180kx2

180kx2

160kgx6 (no pause)

Ring Pullapart Chins: 7 x 10

____________________________________________________

January 16^th

Front Squat Warm up – 70kgx5, 120kgx3, 140kgx2

Backsquats:

170kgx2

220kgx1

255kgx3(decent)

255kgx3(good)

255kgx3(good)

255kgx3(good)

255kgx3(smooth)

255kgx3(good)

255kgx3(easy)

Was a good session. Practiced good quality reps with no grinds.

____________________________________________________

January 17^th - Went out for sushi last night. Spent a good portion of the night standing in 2 inches of my own vomit in the shower.

Needless to say: I TOOK TODAY OFF

____________________________________________________

January 18^th Feeling better. Body aches a lot but no nausea.

Bench press(All paused):

70kgx5

120kgx4

140kgx2

160kgx2

170kgx3

178kgx3

179kgx3

downset 165kgx6(no pause)

Ring PullApart Chins : 7 sets of 10 reps

____________________________________________________

January 19^th

Front Squat Warm up – 70kgx5, 120kgx3, 140kgx2

Backsquats:

170kgx2

200kgx1

230kgx1

240kgx6(decent)

240kgx6(good)

240kgx6(good)

240kgx6(decent)

____________________________________________________

January 20^th

Feet up close grip Bench Press:

70kgx8

110kgx5

140kgx2

165kgx4(easy)

165kgx4(good)

165kgx4(good)

165kgx4(decent)

165kgx3(decent, didn’t go for 4^th rep)

Handstand Push Ups: 3 sets of 15 reps

____________________________________________________

January 21^st – working up to a heavy single then a downset. Very low volume.

Conventional DL

120kgx5

170kgx3

200kgx2

230kgx1

250kgx1

270kgx1

280kgx1

290kgx1

270kgx4

____________________________________________________

January 22^nd – working up to a heavy single then downset

Bench Press(paused):

70kgx8

110kgx3

140kgx2

170kgx1

180kgx1

188kgx1

193kgx1(tough)

205kgx1(off board)

165kgx5 + 2 reps off board

3x10 Handstand Push ups

____________________________________________________

January 23^rd – Am training session. Have to help mother move into new house today. Lots of fun ahead J

Front squat to warm up: 70kx5, 120kgx3, 140kgx2

BackSquat:

170kgx2

220kgx1

240kgx1

255kgx4(decent)

255kgx4(good)

255kgx4(good)

255kgx4(decent)

255kgx4(decent)

Workout # 2 of day: Carry all types of random stuff into and out of moving truck and out of old house and into new house…..walking walking carry carrying…stairs stairs….fun stuff.

___________________________________________________________

January 24th

· OFF

___________________________________________________________

January 25^th

· Band Bench Press (purple bands off each end approx 60 pounds at top)

60kgx5

80kgx3

100kgx3

120kgx3

140kgx3

160kgx2

140kgx5

140kgx5

140kgx4

140kgx4

· Bench Press: 160kgx4x3 sets

· Handstand Push ups : 12x4 sets

· Ring Chins: 12 reps x 7 sets

Bands are a good change for feeling tension. Not something I’ll be using regularily but definitely a good tool to pull out every now and then. Chest and tri’s feel lit.

___________________________________________________________

January 26^th

Warm up with front squats as usual. 70kg x 5, 120kg x3

BackSquat:

170kgx2

220kgx2

240kgx1

260kgx3(decent)

260kgx3(good)

260kgx3(good)

260kgx3(smooth)

260kgx3(good)

260kgx3(decent)

Training Log

2009-12-21T21:55:00.000-08:00

TRAINING LOG for 3^rd competition

Here is a basic outline of my recent training. It involves the basics but I do not necessarily include all of the small things that I do for fun on my spare time ie: lever and let-down attempts using the rings or practicing muscle ups on the bars. I generally train 6 days a week. 3 Upper body days and 3 lower body days(2 push, 1 pull). I do not consider my upper body days to be taxing on my nervous system at all so training this way has given me consistent gains over the years. My next meet is January 9^th where I will be competing in Montreal. I will be lifting RAW(the only way to lift in my eyes) although there will not be a RAW division at this competition. Being a sport that is more about testing yourself than beating others I do not care and am just using the competition as a day to test my maximums. A testing day.

A lot of people, including my training partner, often think I am overtrained. But in my eyes, that’s how a person should train. The definitions of overtraining may be inconsistent across discussions, but in general, I do not agree in always feeling your strongest and fresh all the time…..feeling strong and fresh is for the day of your competition. So over the next 5 weeks, I will be lifting heavy and often…and as I approach my competition I will simply enjoy the rebound effect I get as my body supercompensates from a longer period of ‘planned overtraining.’

***Last Meet – Raw World Championships in Russia my lifts were : SQ 302.5kg, BP 195kg(430lbs), DL 300kg(661lbs) for a 797kg Total…my goal for Russia was 800kg. Had I hit my 3^rd attempt BP of 197.5kg or increased my DL to 302.5 kg I may have hit my goal….but ‘IF’s aren’t what testing yourself is about.

FOR MY UPCOMING MEET/TEST MY GOALS ARE : SQ 300kg, BP 200kg, DL 315kg and Total 815kg

**DEC 1 -4 planned overtrain ( Originally I wanted to compete at the CPO Provincials in Brantford on the 7^th but had a sore knee so I decided to sit out as its tough to squat a tone of weight when you are thinking about your knee)

December 1st

Backsquat: 550x5(decent)

550x5(tough)

550x4(decent)

550x3(decent)

550x3(smooth)

550x4(tough)

_________________________________________________

December 2nd

1)Conventional DL SUPERSETtwith Benchpress

8sets of 3 reps @550lbs and 8sets of 3 reps 370lbs(pause on chest)

2)3 sets of Hipswings 40 kilos x 25

_________________________________________________

December 3rd

RingChins 12x12

RingShrugs 3 xburnout(25-40)

Ring Let Downs x burnout (7-12)

_________________________________________________

December 4^th

Backsquat: 260kgx3 x 5sets w Benchpress 360lbsx4x8sets

Trapbar Deadlift 516lbs x 10 x 2 sets

_________________________________________________

December 5th to 7^th off( competition in Brantfrod, I just helped coach)

_________________________________________________

December 8th

Worked up to a 1rm in the backsquat at 280kg then did 260kg for 6 triples and failed on the second rep of the 7^th set.

Hipswings and v-ups

_________________________________________________

December 9th

Bench Press: I worked up to a double with 400(paused) and then another paused single. 365x5, x5, x4, x4, x3, x3

Supplementary Handstand Pushups 3 sets of 12 with Chins 2 sets of 35

_________________________________________________

December 10^th

Deadlift(conventional)

255kx3

260kx3x 7sets

Supplementary Hipswings with a 40kg kettlebell, 2 sets of 25

_________________________________________________

December 11^th

Benchpress: 185kg x 8 singles Downset of 185kgx3 off foan(paused)

Supplementary handstand pushups: 3x(10-15)

_________________________________________________

December 12^th

Backsquats: 265x2, 268x2, 270x2, 273x2, 275x2

Lockouts from 9^th pin: 345kgx10

_________________________________________________

December 14^th

BenchPress: 177kgx3(paused) x 4 sets, downsets: 165x4(no pause)x2 sets

BandTricep press downs and handstand pushups(2 sets of failure each)

_________________________________________________

December 15^th

Backsquats: 253kg x 4 x 5 sets,

Lockouts from 9^th pin: 345kgx8 (rough on back)

_________________________________________________

December 16^th

Bench Press: 170kg x 3(paused) x 8sets

_________________________________________________

December 17^th

Deadlifts(conventional): 265kgx3x6 sets

Later that day: 12 sets of 12 ring chins

_________________________________________________

December 18^th

Bench Press: 168kg x4 x 5sets

_________________________________________________

December 19^th

Irritated knee wrestling buddy. Felt fine but once I hit 200kg my knee felt sore so I aborted the squat and superset (20x40kg Hipswings w 20Chins ) x 8 rounds

Did some inverted ring shrugs: 2 sets to failure

_________________________________________________

December 20^th

NOTHING KNEE WAS SORE YESTERDAY…frustrated bc knee soreness is not going away. It is affecting the decent of my squat and causing my technique to feel off… thus lowering the amount of weight being moved…..with a testing day coming up, January ninth, this is very frustrating.

_________________________________________________

December 21^st

I decided to let my knee relax completely for a few days so during my bench workout I opted to lift legs in the air. Since I wouldn’t be able to handle the same tonnage I also opted for close grip.

Close-Grip-Legs-up-Benchpress: 160kgx3 x 10 sets

_________________________________________________

December 22^nd

Ring Chins x12 SUPERSET w KettlebellSwings 40kgx20. 10 rounds (no swings last 4 rounds)

_________________________________________________

December 23^rd

Close Grip Bench Press with Feet in air: 173kg x2reps x 10 sets

Handstand Pushups 4 sets of 10

Tricep Pressdowns with bands 3 sets failure

_________________________________________________

December 24^th

Conventional Deadlifts: 270kgx3(decent)

270kgx3(tough)

270kgx3(decent)

270kgx3(grind)

270kgx3(good)

Kettlebell swings 1 set of 35 with 40kg

Ring Chins 4 sets of 15

_________________________________________________

December 25^th – OFF

_________________________________________________

December 26^th(Knee feel much better 75%)

Backsquat: 260kgx3(good)

265kgx3(good)

268kgx2(decent)

268kgx2(grind)

Downset 250kgx4(tough went for 5^th rep no go)

BenchPress: Worked singles from 170kgx1(easy), 180kgx1(smooth), 190kgx1(good), 195kgx1(decent), downset 205kg to foam x2 reps

_________________________________________________

December27th- OFF

_________________________________________________

December 28^th

Bench Press: 177kgx3 paused(smooth)

177kgx3 paused(smooth)

177kgx3 paused (good)

177kgx3 paused (tough)

Handstand Pushups 2 x 15

Ring Dips 1 set of 30

Inverted Ring Shrugs 3 sets of 50

_________________________________________________

December 29^th

I was not feeling very confident today as my right knee was still bothering me. So I really had to take the squat descent conservatively slow.

Front Squat: 70kgx3, 120kgx3

Backsquat: 170kgx2

210kgx1

240kgx1

265kgx2(tough)

268kgx2(good)

270kgx2(tough)

273kgx2(grind)

275kgxfailed set

Hipswings w 40kg Kettlebell for 2 sets of 30

*****a Little disappointed and frustrated…I am not sure how I am ever going to squat 302kg(667lbs) again when this kind of weight is feeling so damn heavy. I just need to remind myself that I am constantly taxing my nervous system.

_________________________________________________

December 30^th

Bench Press(all reps with a 2-count pause on the chest):140kgx2, 160kgx2, 170kgx1, 180kgx1, 185kgx1, 190kgx1, 195kgx1

Downset of 200kg x3 off of the foam

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December 31^st

Conventional DL (last Deadlift before the meet)

120kgx5

160kgx3

200kgx2

240kgx1

260kgx1

280kgx1

290kgx1

295kgx1

300kgxfail, done workout. No need for assistance as the meet is just around the corner.

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Jan 1^st – OFF

Given my sore knee situation I decided to take a few days off. This would normally be a bench day but I felt that even the leg driving involved in the bench press was slowing down recovery.

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Jan 2^nd – OFF

Saturday is normally a day when I get to take my time training, and focus on moving some heavy weight along with a decently high volume. This was also very hard for me as not training inhibits my appetite and creates tension, so given that this was my second day off in a row(which I am rarely used to) I really wanted to train.

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January 3^rd – OFF

Really wanted to train. When I woke up this morning my knee was feeling sore(nothing new) so telling myself to relax and save it for next Saturday was easy. Took some extra time to ice and heat my knee a few more times than usual today.

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January 4^th

Given that I have been nurturing my knee all weekend I decided to bench press feet up to avoid involving the leg drive. I also decided on close grip.

Close-grip-feet-up Bench Press

70kgx10

110kgx5

140kgx3

160kgx2

175kgx2(easy)

175kgx2(good)

Stop and no supplementary exercises as meet is 5 days away.

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January 5^th

My right knee was still a little bit sore but I felt uncomfortable going into a meet without activating my legs at all this week. So I opted to do some light squats

I worked up slowly and cautiously to 200kg x8 for 3 easy sets. Felt nice. Took about 15 minutes.

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January 6^th

I simply wanted to handle some weight on the heavier side of things without taxing myself. I only did singles up to a max determined by a bar speed that was no longer smooth. Also, no use of legs again.

Close-grip-feet-up-Bench Press

70kgx5

110kgx5

140kgx3

160kgx2

180kgx1(fast, easy)

190kgx1(smooth)

195kgx1(decent)

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January 7^thand 8^th - OFF

Given that for over a week I have performed practically none of the volume of punishment that I am accustomed to and that I rarely train less that 6 days a week…. I feel skinny, saggy, and weak. I have no appetite, I am having a difficult time sleeping, and I feel demotivated for my meet and anxious to see if I will rebound the way I usually do. **** While feeling this way, I note to myself that I felt the same way going to Russia to compete where I set New PR’s across the board for myself.

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January 9^th – TESTING DAY----- ITS GO TIME!!

I wake up feeling skinny-fat, weak, and groggy. No appetite. I chug some water and a shake and meet the boys to drive down to Montreal. Get to the meet to do my thing.

We get there and I weigh in at 103kg. So basically Im competing in the 110kg(242lbs) weight class 7kg(15lbs) underweight. This doesn’t really matter to me because my primary goal for this meet was to beat my total from Russia. This is why I considered it a TEST.

SQUAT:

1^st attempt: 285kg(628.5lbs) GOOD: I went into this one not sure if it was too aggressive an opener. As I hit the bottom of my squat I fell out of groove but recovered and grinding it up. I shook my head pissed off as I stood up with it. L

2^nd Attempt: 295kg(650lbs) EASY: I really psyched myself up and focused on being aggressive…this was the fastest 650lbs squat I have ever performed. Deciding on my 3^rd attempt I wanted to jump to 310kg bc 295 felt so light…but I though sensibly and just went to beat my Russia squat of 667lbs by 5 more.

3^rd Attempt: 305kg(672lbs) NOPE>>BUT A WIN IN MY EYES. It felt good on my back and I was AMPED for this lift!! I went down with it and worked my way up to a point where I thought I had it and then NOPE…. I KNOW I WILL GET IT NEXT TIME!! This was a win for me because going into this competition with a nagging knee and questioning my capabilities of ever replicating what I did in Russia and I ended up attempting more and almost nailing it. I am content

BENCH PRESS:

I have never considered the Bench Press to be taxing and even during competitions I find it to be a nice break between amping yourself up for the squat and then having to amp yourself up for the deadlift.

1^st Attempt 185kg(407lbs)- EASY

2^nd Attempt 195kg(430lbs)- EASY

3^rd Attempt 205kg (452lbs)-SMOOTH!!!!!!!

Felt awesome about this because I felt, and the judges as well, that I had a 465lbs or even 470lbs in me. I just didn’t know how hard to push it as I had never pressed so much before. ******for my first two meets I benched closegrip no arch because of a rotator cuff problem, so Over the past two months I’ve focused on finding a proper bench technique.

DEADLIFT:

I wasn’t extremely confident in what I was capable of but wanted to end up around 315kg or even 320kg as my 3^rd attempt. So I aggressively opened with a 300kg knowing that I can absolutely do it given that I did it on Dec 31^st in an overtrained state.

1^st Attempt: 300kg(661lbs)-NICE AND SMOOTH

2^nd Attempt:310kg(683lbs)- NOT SMOOTH BUT GOOD off the ground…rough up top

3^rd Attempt: Decided not to take a 3^rd as my 2^nd was a little rough.

TOTAL: 810kg

*** 810kg was less than my initial goal of 815kg but given that I KNOW I would have nailed a 300kg squat, and could have Benched a few more kilos, I am happy. A PR BP, a PR DL, and a PR TOTAL and all at a kilo lighter than Russia as well. Since, to me, this is a sport where my competition is, in the short run, MYSELF…..I won. And plus at the end of the day I still won my weight class and got a trophy so that was cool too!! J

********GOALS for JUNE 19^th 2010, RAW Nationals

SQUAT: 310kg(683lbs) , BENCH PRESS : 215kg(474lbs), DEADLIFT 320kg(705lbs) = TOTAL 835kg(1841 lbs)

WATER or COKE???? tough one

2009-11-20T18:54:00.000-08:00

Interesting information..........

We all know that water is important but I've never seen it written down like this before.

1. 75% of Americans are chronically dehydrated. (Likely applies to half world pop.)

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as 3%.

4. One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus

it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should everyday?

=================================================

COKE

No wonder coke tastes soooo good:

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and .......Let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a crumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the

terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham

is finished, Remove the foil, allowing the drippings to mix with the Coke

for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, And run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

FYI:

1. The active ingredient in Coke is phosphoricacid. Its Ph is 2.8. It will dissolve a nail in about 4 days.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for

about 20 years!

Now the question is, would you like a coke or a glass of water?

Have a Great Day and Share It with Others

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The above was a repost from : http://www.bhawkindustries.com/blank?pageid=26&catstart=0&prodstart=0

7 CODES OF BUSHIDO

2009-09-08T21:55:00.000-07:00

Gi – JUSTICE

Samurai meaning: (right decision) Taken with equanimity, the right attitude, impartiality, and the truth. When one must die there is no thought to giving one’s life, if it is in Gi. Rectitude.

Modern Interpretation: Fairness. The use of authority to uphold what is right.

You: DO NOT BACK DOWN WHEN BEING WRONGED. STAND STRONG FOR WHAT IS RIGHT.

Yu – COURAGE

Samurai meaning: Bravery. Heroism. Rushing towards the point of a sword without hesitation.

Modern Interpretation: Ability to face danger or hardship and keep self-esteem.

You: NEVER WAVER. HAVE THE STRENGTH TO HOLD TRUE AND THE BOLDNESS TO SEEK GLORY.

Jin – BENEVOLENCE

Samurai meaning: Compassion. A universal love towards mankind. Generosity.

Modern Interpretation: Kindheartedness. To do 'good' and be good by your own ideals. Be charitable. Unselfishness.

You: DO NOT JUDGE. SEEK TO UNDERSTAND, SHOW COMPASSION AND HELP CHANGE FOR THE POSITIVE. BE HUMAN.

Rei – POLITENESS

Samurai meaning: A most essential quality. Reishiki etiquette is the preservation of courtesy. The samurai believed it was better to lose one’s life than to be impolite.

Modern Interpretation: Show respect and be gracious. Show sophistication by being diplomatic and treating people with equality.

You: YOU ARE NEITHER ABOVE NOR BENEATH ANYONE. TAKE PRIDE IN YOURSELF AND OTHERS.

Makoto – VERACITY

Samurai meaning: Maintain truthfulness. Sincerity.

Modern Interpretation: Honesty. Accuracy. Precision. Reliability. Dependability. Righteousness. Virtuousness.

You: ALWAYS REMAIN STEADFAST.

Meiyo – HONOR

Samurai meaning: Glory without ego.

Modern Interpretation: Adherence to principles considered right.

You: TRUE STRENGTH IS IN CHARACTER.

Chugo – LOYALTY

Samurai meaning: Devotion to ones lord and teacher.

Modern Interpretation: Faithful, obedient, committed and devout to one’s family, friends, country, and ideals.

You: DEDICATION TO YOUR FAMILY AND FRIENDS. COMMIT TO YOUR DECISIONS.

The Big Picture:

IT IS BETTER TO LIVE A SHORT LIFE WITH NO REGRET THAN A LONG LIFE FULL OF REGRET.

-Ox