Montreal Barbell The PR GYM

DEADLIFT DAY

I was at the 'rec center' in Dunbar West Virginia - they have iron plates with 6 sides, but there is a secret stash of regular 45 plates so I could deadlift. 

10 x 135 (5 conv/5 sumo)

8 x 185 (4 c / 4 s)

5 x 225 conventional (with lether body builder belt that was hanging on the wall)

The first deadlifts, I was huffing and puffing and felt tired...then as I warmed up they became easier, I became more serious. I started to enjoy lifting again - been a while

Seated rows

6 x 140 / 150 / 160 - yeah

Pull Downs

6 x 135 / 150 / 135

One arm rows

6 x 60 x 2 sets

Drove to GNC, picked up multi-vitamins, protein - going to try to get back at the 3 prong attack - EAT, SLEEP, TRAIN

Steady as she goes...

Wednesday February 3, 2011

The meet was fantastic. So many great lifts - from first-timers to pros - from 100 pounds to 1160 pounds - it was an incredible day. I was honored to judge the meet.

Congratulations to our team - Shawna, Ghislain, Joanick, Joffrey and Chris - fantastic job - we have got to find a way to get Ghislain to lift in the meets as he does with us each Sunday...we will.

Team members who also were volunteers did an incredible job - Big Leo, Leo the Greek, Shany, Jarod, Mike, Carmine - incredible work on the platform, spotting, loading, keeping our lifters safe and motivated. I was very proud of our efforts to run the meet safely, smoothly and fairly. Big shout out to Phil who ran the platform all day long - checking weights, keeping the loaders loading - incredible effort. Scott not only benched but also worked the mike, keeping the meet running smoothly...Nicole was everywhere and her efforts were so appreciated - starting Friday night...Pam did a fantastic job manning the scorer's table - could not have done without you...too many people to thank...makes it impossible to get everyone - will likely leave people out - fantastic day and incredible effort from those who performed on the platform to all those who supported their heroic efforts. Bravo.

So - where the heck is my training? Since the meet December 5, 2010, I have been traveling a little too much, sleeping a little too little, sick a little too often - and yes, shamefully training a little too often and a little too light.

Wednesday February 3, 2011 - Light Bench - Getting back at it

Last night I found a new gym in Charleston and it was 'light bench' day. I benched up to a plate for 3 reps, then did pausees with 115 - and some support exercises - my body was shakey from the effort, but I felt pretty good.

So steady as she goes I will work my way back up - 

Wednesday December 15, 2010 

Just enough to keep the blood flowing - hotel gym (will try to find proper gym in Charleston West Virginia next week)

15 minute - bike (slow amble - my bike could have had a basket on the front)

one arm snatches - 10 x 30; 8 x 35; 6 x 40

decline bench - 10 x 30; 8 x 35; 6 x 40 (dumbbells)

one arm db rows - 8 x 50 x 3 sets

bicep curls - 8 x 30 x 2

tricep behind the head db push ups 8 x 40 

Had a great day at the meet in Lake George. I was nervous because I did not feel prepared for the squat. I kept thinking - I was only going to do a push/pull..what was I thinking...I'm not ready to squat...my training last weekend was poor...I was very nervous, slept poorly...Ross told me to open low in the squat, treat it like a training meet...don't worry about the squat, you came to do the bench and deadlift, but might as well get a total. This helped relieve some of the pressure I was putting on myself.

So, the squat ended up going well. I opened with 425, went to 465 (which was mediocre) Ross told me to be aggressive with the third, take it down low and if you don't come up, you don't come up - but don't come up early - you don't want a gift. Five hundred was my most solid of the three. I was very pleased. Sebastien Burns was back spotting me and when I started to get a little stuck on the way up he told me head back...then I came right out of it instead of letting it push my back down. (Sebastien was very encouraging throughout the day to me and many of the lifters - he always is cheering you on, giving great advice.

Ross and Shawna helped Joanick and I throughout the day. Shawna handled me the most with the details...Ross wrapped my knees into knots (sure to take you out of any hole you might find yourself)...the day would not have been the same without Ross, Shawna and Joanick - again, although we were small, we were a force all day - Ross was helping other lifters, but never lost focus for Joanick and I - as always I was proud to be Metal Militia Montreal, proud of our coaching, attention to detail, professionalism, sportsmanship, friendliness, spirit, love for the sport...

Anyway, back to the lifts. Bench was solid - opened with 250 - easy. 280 flew up faster than ever. Then the great Janet Faraone convinced Ross to go to 305 instead of the planned 300 (her reasoning was - you've done that!!). 305 was solid. Then the infamous Bill Crawford even weighed in - told Ross I should do a fourth attempt - 315. We decided not to - to save myself for the deadlift.

I pause again...the meet was longer than it needed to be and not as organized as we are used to...but I can say that the people directly invovled with the lifters went beyond themselvees to help ensure we were safe and that every attempt was important.

The deadlift. I have been trying some bigger deadlifts in the gym, but decided to lower my opener from the planned 400 to 375 to secure my squat and bench. So I went 375, 425, 450. I considered trying 475 as a fourth, but with fading energy (it was now 7pm...after starting the day at 10am) Ross said you have had a great day - you can do 475, but if you miss it, thats what you will remember - maybe you should be happy with the day and walk away with this feeling. He was right again. 

In sum - 1255 total (first time I broke 1200); 500 squat - more solid than pro-am in May; 305 bench - coming along; 450 deadlift - more to come.

Joanick had a tough day - but he handled it like a pro, learning every step of the way.

The day was special because Kuma was in the gym all day - trolling through the audience for food; sleeping peacefully while the speakers vibrated through the cool hall. We stayed at the hotel - Kuma had a ball - elevator rides, going from bed to bed. 

The day was special because of the support from Ross, Shawna and Joanick. 

Finally, the day was special because I know there is more to come - 

Was hoping for a big day, but maybe not quite ready to make the effort. I tried, but again was not as sharp and aggressive as I need to be to hit the bigger numbers with solid form. I did my job, got up to an opener but depth was only to parallel and I struggled to sit back enough and keep my core tight and upright...so thats enuf about what went mediocre. Basically, I'm strong and will be fit for the meet on the weekend and I am trying to view it as a 'training meet' rahter than a high pressure event. 

I was inspired again by Joanick's effort and skill. He is a great lifter and teammate. 

10 x 55 x 2

6 x 145 (briefs)

3 x 235

1 x 325 (suit)

1 x 375 

1 x 415 (wrap)

1 x 465

1 x 450

I have not quite found my form on the squat, but am ready to rest and eat this week and see what I can do this weekend. It seems a long time since I pulled 455 and I have not pulled since...so I will be fresh there. I am trying to eat some extra carbs this week and should add a couple of pounds for weigh-in...

Ross is the best coach and friend in the world - he knows how to handle me when I am scared, when I have doubts, when I get too cocky - and of course how to help me with form issues and gage my training needs. So, rest and eat - thats this week's preparation -  

A very fun night - very motivating with Ross, Joanick, Big Leo, New guy Chris (going to be called just Chris soon) and me.

My night was mediocre again, but the spirit of the evening start to get me flowing again and focused on getting ready for the UPA meet next weekend in Lake George. I went up to my opener - 260 - it is not difficult for me so I ended up pushing straight up - maybe to make it more difficult!!

Joanick was on fire - 500 looked so fast and easy for him - incredible. He is ready for the meet next weekend!

Big Leo impressed us all with his incredible strength and work ethic. 

And 'the new guy, Chris' showed incredible determination and head strength working his way up to 405 in a shirt - FOR THE FIRST TIME - amazing.

So, it was a perfect start to begin getting my head right for the meet next weekend. 

10 x 45

6 x 95

5 x 135

1 x 165

1 x 185 (miss - ouch)

2 x 225 (shirt)

1 x 250

1 x 260

ACCESSORIES - holding boards for Leo while he worked himself silly

It was late, I was tired, I had more work to do...decided to skip the workout...the guilt was killing me, then I read Joanick's log and felt even worse - he made a big effort with a busy job, 2 small children and a girlfriend at home... sore hips, with sore pec (on Sunday, Tuesday and Wednesday). And he will travel 2 hours to train this Friday at Montreal Barbell and 2 hours again on Sunday - 

Its our teammates who make us stronger, the simple ruleS we need to follow are eat, sleep and show up for training. It will be a long time again before I miss a workout again - THANK YOU JOANICK!

LIGHT BENCH - Tuesday November 29 at Bally's

7/10

One of those nights where you get your job done. I was concerned that I kept losing weight so I decided to eat as much as I could on Tuesday - all was fine except I ate about 30 brazil nuts - about 1200 calories - they bloated in my stomach and I felt stuffed until 10pm...workout at 8pm was uninspired - the 7 was for showing up.

10 x 45

6 x 95

6 x 115

5 x 135

5 x pauses with 115 (shoulder was hurting a little from squat on Sunday)

ACCESSORIES

Light pull downs

Light rows

Felt more solid under the weight today. I am finding my line again (thanks to the screaming encouragement from the stereo and the Team). Had trouble finding depth but built up my confidence  to keep my back straight, knees out and get down there – knowing I will come back up – the last squat of the day was 5 plates and it was the best.

So tonight I will go to sleep in the warmth of Florida thinking about air in stomach, tight core, knees out, arched back, chest up and STAAAAY TIGHT and SIT BAAAACK. Thank you all.

10x55

10 x 105

6 x 145 (brief)

3 x 235

3 x 285 (knees wanting to come it – SIT BACK!)

3 x 325 (suit)

1 x 375

1 x 415 (wrap)

1 x 455

1 x 505

ACCESSORIES – Shower and rush to airport…

EAT

Weight was 157 this morning. Will try some creatine to see if I can hydrate muscles, add a little size

Eating well, just a little lean I guess.

REST

Great week of rest – full sleeps of 8-10 hours every night

STUFF

Good to be home – lots going on, a little busy and maybe a bit of stress – but all is well. Happy.

IF YOU HAD WATCHED SHAWNA BENCH and deadlift on Tuesday night as I did, you had no choice but to do something special yourself the next night. I was not feeling great in my body, but knew it would not affect my strength - 

8x135 (4 conv, 4 sumo)

3x225 (conv)

1x315 (brief)

1x365 (brief and suit)

1x405

1x455 (yeah, PR)

I was as thrilled as I could be. Ross was seeing how quickly I could build up to maximize strength for big lifts - I think we decided to add one more step to the mix.

The top was solid, but not quite as crisp as I like, but I was thrilled. Before 450, 475 came off floor fast but I was in no position to finish - tonight the pull was slower, more deliberate and the weight did not have a chance because I was in a position to keep puling.

ACCESSORIES

Heavy Pull Downs

Heavy seated rows

One arm rows 6 reps x 3 sets with 70lb dumbbell

 EATING

Weight is hovering around 158 which is making my gear a little loose. Could be cooler weather make it harde for me to drink volume of water I am used to (makes me feel cold) So focus is to keep eating and drink.