Training since the Meet

Wed Feb 1
Cambered Bar Goodmornings- worked up to 205 for 3 sets of 5 reps;
reverse hyper, wide grip pulldowns, hamstring curls on reverse hyper, pallof hold, pulldown abs

Thurs Feb 2
Close Grip Bench against choked purple band- worked up to 135 for 2 sets of 5 reps;
db shoulder press, hammer low rows, db front raises, db side raises, cable face pulls, cable pushdowns, grip work

Sat Feb 4
Safety Bar Squats to 12in box- worked up to 245 for 6 sets of 2 reps;
Vogelpohl rows, back raises w/ssb, glute-ham raise, pulldown abs

Mon Feb 6
Close Grip Bench w/ reverse green band- worked up to 315x1, then 295x1 for 2 sets;
flat db bench, barbell rows, overhead triceps, db external rotations

Wed Feb 8
Sumo Deadlift- worked up to 450x1 in my squat suit (the weight i missed TWICE at the meet...);
reverse hypers, pull ups, pulldown abs, hamstring curls on reverse hyper, pallof hold

Fri Feb 10
Close Grip Dead Stop Bench(at chest level)- worked up to 175 for 2 sets of 5 reps;
db shoulder press, hammer low rows, db side raises, cable face pulls, cable pushdowns, grip work

Sat Feb 11
Cambered Bar Box Squat- worked up to 245 for 10 sets of 2 reps in suit bottoms;
Vogelpohl rows, back raises w/ssb, glute-ham raise, pulldown abs

Mon Feb 13
Close Grip 3board Bench Press- worked up to 260x1, missed 265, then did some sets of 5reps in the SlingShot, working up to 225 for 2 sets of 5 reps;
flat db press, t-bar row, overhead triceps, db external rotations

Wed Feb 15
Sumo Deadlifts standing on 2 mats- worked up to 275 for 5 sets of 3 reps;
reverse hypers, pull ups, hamstring curls on RH, pulldown abs

Fri Feb 17
Close Grip Push Press- worked up to 155 for 5 sets of 5 reps;
1 arm rows, chain JM press, db side raises, cable face pulls, cable pushdowns, grip work, reverse crunches

Sun Feb 19
Cambered Bar Box Squat- worked up to 295 for 5 sets of 2 reps, then 315x1 all in suit bottoms;
glute-ham raise, pulldown abs, back raises against mini band

Mon Feb 20
Bench Press w/pinky on rings- worked up to 225x1, then added SlingShot and worked up to 300x1;
flat db press, Vogelpohl rows, overhead triceps, db external rotations, reverse crunches

Wed Feb 22
Sumo Deadlift standing on 2 mats- worked up to 405x1, then a gross miss with 405, then 315x3;
reverse hyper, 1 arm rows, cambered bar goodmornings, hamstring curls on RH, straight-arm pulldown abs

Fri Feb 24
Close Grip Push Press- worked up to 185 for 5 sets of 3 reps;
chain JM press, pull ups, db side raises, cable face pulls, cable pushdowns, reverse crunches

Sun Feb 26
Cambered Bar Box Squat- worked up to 360x1 in suit bottoms;
glute-ham raises, pulldown abs

Training has been going great and I actually feel stronger in everything than before the last meet, which was only a month ago. Decided that my next meet will be the IPA York, Pa meet in late June. That gives me roughly 4 months to dial everything in and crush my last total. This coming Saturday is the XPC meet in Columbus, OH where a few of my training partners will be competing. I'll be heading out there Friday morning with Big Steve and Eric. Should be an awesome weekend! Vogelpohl, Carroll, and Yarymbash will all be competing so it's gonna be a spectacle. And it's Arnold weekend so Columbus should be crazy.

RPS Jersey Meet Recap

Last Saturday morning, I competed in the 198lb weight class in the multi-ply division of the Revolution Powerlifting Jersey State Meet. It was a fun day, but I did not perform the way I had planned to. My squat attempts went better than planned. I opened with 375lbs for an easy lift. Then went to 415lbs and it felt even better than the opener. My training partners had projected my 3rd attempt to be somewhere around 430-440, but with how easy 415 went, we decided to go to 450 on my 3rd. Smoked it! I have never felt tighter, faster, and better squatting than at this meet.

Next was the bench press. After some crazy issues early in the meet cycle, and about 4 shirt changes, we finally settled on a bigger Titan F6 an the rest of the training cycle went great. I opened at 265lbs and missed it because I beat the press command and I also allowed the bar to travel up and down on the way to lockout. These were technical and mental mistakes that could have easily been avoided. Now I know better for next time. I re-took 265 on my 2nd attempt and smoked it. I then went to 300 on my 3rd. My training partner Anthony cranked my shirt down so I got a ton of support, and 300lbs moved like an opener! I was hoping to go with about 325 on my 3rd, but even though I didn't, I know I'm good for it and will crush it next meet.

Now for the deadlifts. This is the lift I usually worry the least about. Unfortunately, it just wasn't my day. Pulled an easy 395lb opener. Went to 450lbs for a 15lb PR. Pulled it just about to lockout, when my left hand's grip slipped and the bar fell before getting a "down" command. I take 450 again on my 3rd and final attempt of the day. This time I switch from hook grip to over-under and wrap my wrists. I locked the weight out, but got red-lighted by all three judges for a hitch.

Here's video from the meet:

<iframe width="420" height="315" src="http://www.youtube.com/embed/gCDMBqWDMVM?rel=0" frameborder="0" allowfullscreen></iframe>

(If the above embedding doesn't work, just click here: http://www.youtube.com/watch?v=gCDMBqWDMVM )

I ended the day going 6 for 9 and totaling 1145lbs. My goal was a 1200lb and I did not achieve that goal. However, this was my first geared meet and a huge learning experience for me. I came away from the day knowing that anything can happen on meet day no matter how well-prepared you are. And even better is the fact that I am so fired up to get back on the platform in June and demolish all of my PRs! I'd like to thank my training partners for all their help and guidance, because I wouldn't be anywhere near these numbers were it not for them. Congratulations to Anthony Ditillo for bench and deadlift PRs Saturday, and to Mike Romeo for PRs in each lift and his total (big 1700 weighing 190lbs).

5 Days Out!

If you haven't read it or I haven't mentioned it, I'll be competing this Saturday in Newark at the 2012 RPS North America & New Jersey State Championship. I'm getting really excited to crush some weights Saturday. We've decided on what all of my openers will be, and we pretty much know what my 2nd and 3rd attempts will be too. My goal is to go 9 for 9, which isn't necessarily easy, but is very attainable. I'd like to leave the meet knowing I had more in me so that next meet cycle I will be determined to annihilate my PRs. Here's a breakdown of my training the past 2 weeks:

Mon Jan 9: Bench Press (shirt) up to 315x1(touch), then 335x1 (2 board); JM Presses w/ 2 chain; BB Row w/ 2 chain; reverse pec deck; fat bar pushdowns.

Wed Jan 11: 30inch box jumps; GHR w/ 45lb; pull ups; hypers w/ 25lb behind head; planks w/ 25lb on back.

Thurs Jan 12: Close Grip 3 board Press w/ 1 chain per side up to 185 x3 x3; hammer low rows; dip machine triceps; cable curls; cable face pulls.

Sat Jan 14: Squat (straps up, knee wraps on) up to 375x1(opener); Deadlift up to 395x1(opener); pull ups; GHR w/ 35lbs; band pulldown abs; pallof hold; wheel rollouts.

Mon Jan 16: Bench Press (shirt) up to 265x1 (touch; opener); JM Press w/ 3 chains; BB Row w/ 3 chains; reverse pec deck; fat bar pushdowns.

Wed Jan 18: Deadlift - 225 for 3 singles (light for technique work); pull ups; hypers; reverse hypers; hanging knee raises.

Sat Jan 21: Squat up to the bar for 3 sets of 12 (just practicing technique); close grip floor press up to 135 x 12 reps x 2 sets (light work, missed Thursday's session); reverse hypers; hammer low rows; neutral pulldowns; pulldown abs.

The rest of this week is basically nothing. maybe some light stuff here or there to keep blood flowing and definitely getting to the chiropractor early this week. Can't wait to compete!!!

CrossFit Kids

CrossFit is a very polarizing issue. On the one hand you have people saying that it's incredible because it focuses on all aspects of fitness, while others claim that its general lack of progression is a dead-end street so to speak. I'm not going to get into the pros and cons of CrossFit because in the end it's just an opinion and opinions are like assholes... What I will say is this: I think CrossFit Kids is awesome! Let me explain why.



Everybody hears everyday about the increasing obesity/health problem in the United States. The blame for it lies in no one single cause, although lack of activity definitely plays a part. CrossFit Kids offers an alternative to classical team sports like football, baseball, and soccer. Sure, CrossFit still has a competitive nature to it, and I think that is crucial to any sport. But, the idea of winning and losing is not as woven into CrossFit as it is in these other sports. Today isn't the day when I want to talk about the philosophical arguments of whether or not any games/sports should have winners and losers. Briefly, I do think sports need winners and losers because life has winners and losers. That's just a statistical fact. (We could delve into talking about what the definition of "winning" really is as it pertains to our society, but that's well outside the scope of this post.)

In any case, some kids and parents simply are not attracted to a winning/losing type of recreation program. CrossFit Kids is a viable alternative for parents who want their kids to grow up with physical fitness as a cornerstone of their lives, without the intense pressure to constantly win. Moreover, the fact that the WODs are timed actually allows the child to "compete" with his or her previous times and will show improvement over a period of time (this could be thought of as CF's "progression"). It could be argued that kids would still be competing against other kids to have the lowest time, but I believe that the children should be heavily encouraged to beat their previous best rather than to beat a time set by someone else. This does not mean that I don't think kids should be encouraged to break others' records. I do. But, I think that can be saved for middle school-aged kids and up. The Gauntlet, CF Kids's version of the CrossFit Games, is a great idea because it allows athletes and coaches from all over to come together not just to compete, but to share ideas and become friends.

Another reason I like CF Kids is the teaching of movements. By that, I'm referring to children being taught proper movement patterns. Kids growing up usually don't have anyone that can/will explain the difference between a squat and a hinge, or why they should sit and walk with their shoulder blades down and back. Watch this video and notice the technique:

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

While performing the barbell thrusters, you can see the athlete keeping a neutral spine, forcing his knees out, and getting his head through at the top. I know this specific example is really good, and I know you can search YouTube and probably find videos of kids performing WODs with horrible technique, but that speaks more of the specific coaches than the institution itself. Athletic injuries result from repetitive bad positioning and the associated imbalances/weaknesses. If we can teach our children how to move well from a very young age, they will be healthier, less prone to injury, and can grow up appreciating the role of physical fitness in their lives.

Finally, CF Kids exposes young children to a whole different world of competitive athletics. In school, when are most kids taught about Olympic lifting, powerlifting, strongman, or the highland games? Practically never. CrossFit offers a glimpse into most if not all of these sports. If a kid happens to be really fond of one of these sports that he or she was exposed to through CrossFit, he or she can, with the parents' help, become more involved with that specific sport. In the United States there is constant debate about why our Olympic lifters are inferior to those from other countries. There are always several reasons, but one of which is the fact that America's youth has very little exposure to Olympic lifting as well as the other strength sports. CrossFit Kids could almost be thought of as a feeder system for other strength sports. It doesn't hurt that these kids will be much more well-rounded and athletic than if they had picked a single team sport (such as baseball) and did nothing other than that. As a powerlifter, I would love to see more young people involved in the sport. CrossFit Kids won't make anyone a world class powerlifter, but it could act as a bridge to powerlifting for tons of kids who would have never discovered it otherwise.