personal training

2011 NASA KS State Meet Recap

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This last weekend I competed in my first powerlifting competition.  I didn’t lift as well as I would have liked but I at least got 1 good lift on each event to get a total.

Squat-

I was ridiculously nervous for my first attempt and just didn’t get set up right which is why I missed depth. After that first lift though I got back into the groove a bit and hit my next attempt. My third attempt I had Scott wrap my knees and it was my best lift of the three. I’m pretty sure I had another 15-20 pounds in me.

Bench-

Smoked my first attempt and then just made to big of a jump and got pinned on the next two attempts.

Deads-

This was the one lift that I thought I was going to perform well in but it turned out not be to so. I pulled my opener fairly easy, then pulled my second but got called for hitching. Since my first two events hadn’t gone that great I wanted to get a good lift at 450 since it was something I knew I could pull but I was just worn out and it didn’t happen.

The meet only had about 30 lifters so it went faster then I had anticipated and I didn’t really eat anything once the meet started. I also spent at lot of time walking around between attempts and events which probably wasn’t smart. Whatever the reasons, I didn’t lift as well as I had liked but it was a good first meet. There is another meet in July that I think I’m going to do and I’m looking forward to competing again!

Cavo Profundus

Taubes vs. Oz

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A couple weeks ago author Gary Taubes went on the Dr. Oz show to debate proper diet.  Before I go any further, you need to read Taubes “Good Calories, Bad Calories”.  It’s a great book (I’m only about 100 pages into it and it’s excellent) on why the whole diet-heart hypothesis is crap and why cholesterol doesn’t really mean jack.

Basically the Oz show tried to make Taubes look like a hack.  I won’t go into a ton of detail because I have a link to the actual show and then Tuabes response on the Livin La Vida Low Carb Man show.  Taubes was also on Oz’s radio show several months prior to the taping of the Dr. Oz TV show and it was a much better interview.

Radio Show Part 1: http://www.youtube.com/watch?v=lMUGUZ3EEEo

Radio Show Part 2: http://www.youtube.com/watch?v=Sbw_8vRvbg0

TV Show: http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-1

Taubes Response Part 1: http://www.youtube.com/watch?v=IQKH3sqjcDU

Part 2: http://www.youtube.com/user/livinlowcarbman#p/u/1/l1StzKkyqNA

Part 3: http://www.youtube.com/watch?v=cBHPUhi25CA

Oh Snap! Tony G. and Brett C. taking ass and kicking names!

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If you have a little time for some knowledge bombs to be dropped your way these articles are worth reading.  You need to read these in order for them to make sense.  They’re a little long but well worth the read.

#1- Just Say NO!– Life in Synergy

#2- Here We Go Again– Tony Gentilcore

#3- You Just Got Served– Brett Contreras

#4- Woe Be Unto Ye Who Contradicts the Glute Master!– Tony Gentilcore

You obviously have links to Tony’s blog so if you want to read more of Brett’s ramblings check out http://bretcontreras.com.

Squat/Dead Day 3 (Cycle 2)

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Big Al's Dino Gym- A thing of beauty!

Click the picture for a full picture tour of Al’s facility.

My numbers are all screwed up because all the plates at the gym we were at are in kilo’s instead of pounds.

Squat-
330 x 1
340 x 1 (cut it high though)
315 x 1

Sumo DL-
450 x 1

The plan was to head out to Al’s and just hit a couple decent singles and figure out my opener for the meet. I actually ended up deadlifting too so that I can hit some assistance work at home over the next few days and rest a bit. I did more sets then what I have listed but my weights were all messed up because of the kilo’s instead of pounds. For instance my first set of squats I thought I had 315 and it was actually 330. On deads I thought I went 315, 365, and then was going to jump to 405. It actually my first set was 350 and my second was 400. Since 400 moved pretty quick I went up to about 420 and then finished up with a 450 pull.

Once everything here gets dried out I’m going to break out the sled and drag it. I’m also going to do some heavy(ish) swings and some single limb assistance training over the next couple of days.

Bench Day 3 (Cycle 2)

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Bench Press-
185 x 3
205 x 3
225 x 1
235 x miss
235 x miss

Paused Fat Bar CG Press-
85 x 8
175 x 5
195 x 5
205 x 4

This week’s arrangement is changed around because I need to get all 3 lifting days in before Friday. This week I’m just aiming figuring out my openers. I thought I had the 235 but I wasn’t even close. I’ve never trained with a pause before and I trained my grip width in the last week too. I’ve always been more comfortable benching with a closer grip and I widened out just for the purpose of the meet. It’s not working out at all though so I’m going back to a closer grip. On Monday and Tuesday next week I’ll hit my squat and bench openers again so I’ll probably try 235 again.

Deadlift Day 2 (Cycle 2)

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Sumo DL-
315 x 3
365 x 3
405 x 2

DB Shrugs-
95 x 10
105 x 10, 10

That was pretty much it for the day. Opted not to push for the 3rd rep with 405 because my lower back tightened up pretty good during second rep. Tried some DB curls but something was jacked up in my left forearm so I called it quits. Trying some openers for the meet next week.