Monday

Had a good day at the Garage yesterday, packed with good people and good lifts.  Making some good progress with everyone along the way and I hope they are enjoying there time, because I know I am.
That being said it's back to work for me no more rest days! Going to hit some lifts today mainly work Cleans since I worked the Snatch on Saturday.  I am waiting on my fractional plates now for the second time with the second company which are now somewhere lost in the mail apparently.  The first one was ordered from Catalyst and was a Werk San set but they forgot to mention that Werk San wasn't making weights anytime soon and those were out of stock, so I waited a month before I told them to cancel the order and ordered from Muscle Driver who I have had a very good relationship with so far and this time somehow the delivery truck couldn't find the house and decided to bring it somewhere else to someone who refused the order rather than just saying no the house is over there! It's very frustrating because I should have my weights and I don't.  It would be nice if I could have them soon because I really would like to play! Ha.

AM Session
Anyways working Cleans today at the Garage for a little while, I will hit some Pulls and some Clean Dead lifts in the morning.

PM Session
Pause Squats
Strict Press
Abs/Back Work

Should be a busy day, a tough day. 4 weeks out from Competition I am starting to move into high gear.
I am easing into the day with a nice Espresso and will get some breakfast soon so I can move my ass! The Score is on so I will be a little lazy for a bit.

Comment your own caption for this photo.

Sunday

For today, I will be chilling out coaching a bit but mainly just relaxing. A much needed second rest day. Yesterday I hit snatch singles off a 3" deficit which was the first time I tried that.  And 3" was a big deficit. My starting position was so low the bar kept flying away and I had to fight with it to keep it close. I worked up to 110 which is my 90% so I feel pretty good about that.

I still get squat scared though. I squatted afterwards and hitting my 90% on that for a double was tougher than I think it should be, because its been my 90% for over a year now and I have hit it for 3 sets of 5.  So I need to man the fuck up and stop being afraid of the weight. When it all comes down to it, its a matter of... do you have the balls to conquer this weight? I have to find that drive and confidence with my squat and my other lifts as they approach my max. No fear. I need to be confident trust my training has served me well and fucking own that weight like its my bitch. There is no reason I should be stuck at a 405 squat for over a year.  I think I can do more I just need to trust myself and fucking do it. Just move it!

Some shenanigans from last night...

Thanks to Eleonor and Curtis for inviting us last night to their house! Was a great time! Happy Birthday  and we will see you soon!

Friday

Its Friday and time for a rest day! Ahh rest day, how I've longed for you this week. I will use you wisely and never take you for granted. I will eat the good foods and not the bad and enjoy sitting for long periods of time to rest my legs. Oh rest day, my second favorite day, after my birthday of course. Embrace the rest day for they are few and far between.

With a meet coming up on October 25th, I have to start focusing my lifting and hitting everything proper. No more fucking around. 4 weeks out I have to buckle down and hit some solid lifts. I don't want to be embarrassed again like last time. Focus is strength.

Enjoy your Friday! If you aren't resting I suggest lifting heavy ass fucking weights... properly though. Safety first. Be in control and attack the weight, don't let the weight attack you because I assure you it can be very cruel! Attack!

Some pics from last nights Garage Session.

Wednesday

Boom we made it to Wednesday! I forgot to do an entry yesterday, but that's only because I was making that sweet video with Rocco.  I am not sure if he was commentating on the right video though he may have been watching something else but I didn't want to ask him at the risk of becoming a Terranova!

I will be programming a lot more accessory work.  I feel that my programs have fallen short in that department and it is a necessary evil to reach you goals properly.  You want short cuts? Hit major lifts and all of the accessories, that's the short cut! So in a nut shell... Do the WORK! No Short Cuts here!

Today I am going to hit some lifts, Snatch and Cleans in the AM see what I can work up to!

In the PM I will do some pulls and some Olympic body building! Keep it tight!

Olympic Body Building Exercises include:

Snatch Press (Most Commonly Referred to as the Sotts Press, however Incorrect)
Sotts Press- Press from a Front Squat Position, much more difficult therefore the former was used.
DB Shoulder Press (1 Arm or Both)
Behind the Neck Strict Press
Incline Bench- (Dumbbell or otherwise)
Triple Set Tricep Work (Skull Crusher, Pull Overs, Press)
Close Grip Bench
Thrusters- My least Favorite exercise after anything Cardio
Lunges (Barbell or Dumbbell)
Step Ups
Pin Squats
Pause Squats
1 1/4 Squats
Pendlay Rows
Strict Rows w/ Pause
Kroc Rows
Strict Dumbbell Rows
Bench Pulls
Handstand Push Ups
Push Ups
Pull Ups
Dips


That's a bunch of exercises I am going to incorporate into my routine weekly.  I think the Accessory work is just as important as the main lifts.  For every main lift you need to incorporate 2 - 3 Accessory Exercises. Strength Building! Let's get Fuckin' Strong!


"Gotta make a move to a town that's right for me, town to keep me movin', keep me groovin' with some energy" 


- President Calvin Coolidge, Inaugural Address 1923.

Monday

Got up early this morning, couldn't sleep.  Was super pumped from yesterday's meet, was a long day and a lot of lifting.  Dan Casey and Mike Basciano put up good efforts, both taking second place in the 77kg and 85kg classes.  Good guys to train with I hope I can make it out by them to get some good lifts in soon.  I also got to hang with the great Marc Chasnov, one of the Best coaches in the country.  Solid day all around saw a lot of people I hadn't seen in a while so I'm glad I made it out there yesterday.

TODAY, got some work to do.  I have to finish up some video work, the Beth and Fredo video should be finished later today.  I also have some lifting to do! Going to hit some Snatch and Cleans off the blocks again work up doubles to 80% roughly. Some Pulls and Squat in the late session.

Got a big week ahead this week.  A full week of lifting, coaching and awesomeness.  Let's hit it hard this week and focus on form and precision.

For all the Power Lifters Out there:

If you want to check out a cool Power Lifting meet, South Brooklyn Weightlifting Club is Hosting a USAPL sanctioned meet on October 18 and 19.  I'm going to be there to watch on the Sunday for Thomas Maresca.  It should be a good time, come check it out.

Power Lifter Program for the day:

Squat- work up in triples to a heavy triple 2 drop sets.
Competition Bench- Work up in doubles to a heavy double 2 drop sets
Deadlift- work up in triples to a heavy triple and 2 drop sets

accessory work-  Super Set
Lunges- 4 x 6 (each leg)
Dumbbell Thrusters 6 fast reps

Do it Right, Do it Light!

Sunday Special

Today the Rudy Sablo Memorial is happening in Garden City. I will be heading out there as soon as I finish in the Garage. Have a couple of friends lifting, I hope I catch their lifts! Should be a good day.

Enjoy your Sunday, watch lots of football and eat lots of awesome foods! I'll bring home some updates and hopefully some video for tomorrow! Let's go Gui!

Finally Friday

It's finally Friday, which means I'm resting. I think Tuesday and Thursday workouts should be considered active rest days because they were so blahh, but them be the breaks.  However yesterday the team had a decent practice.  The energy in the room yesterday was intense, I wish I could have worked out with you guys last night because everybody was into it, had a good attitude and I wish I could have been a part of the lifting, but I will take Coaching.  Big Shout to Erin for her PR in the Jerk at 61kg.  The unfortunate thing was that she didn't tell me she was going to hit it on her third rep and I put the camera away after she had missed it twice.  She did a lot of reps prior to that PR also and then she just picked it up and threw it over her head like a Pro.  I think we all did double takes when she hit it.  It was pretty Awesome, Great work Erin.

Today I'm resting and have a few people coming to check out the Garage for some GAINZZ!  It's all about Gainz people, if you don't have 'em you're just wasting your time.  Should be a busy day at the Garage so I am looking forward to working today.  If you haven't checked out the Garage, I only have this to say... "WHAT ARE YOU WAITING FOR?!?" Odds are you're probably busy or it's too far away, but it would be cool if you could come check it out.  Just sayin'.  Tomorrow I will be at the Garage at 10:30ish hitting lifts, if anyone cares to join me I will be there hopefully making a lot of noise because of Big Lifts.  I'll catch you guys later and as always, You Stay Classy Brooklyn.

The Classiest Motha 'Ucka Around.

Thursday

I feel like I just became a legit Coach. I have to give a big hand to Shaun Quay for the progress he has made in 2 WEEKS! This guy for those of you who don't know, is, well was, one of the most immobile people I know who wants to do Oly. For 6 months that I have known him, he has been battling flexibility and a reoccurring knee injury. For 2 weeks and he will be doing this for a while longer, I have had him doing crazy mobility stuff in his warm ups and yesterday for the first time I saw him do a pretty decent front squat! That may not be huge to you but I gotta say I felt like a parent watch his kid take his first steps. Was pretty awesome I wish I got pictures by my phone was dying. Either way keep up the good work Shaun. Baby steps towards big goals!

In other news, just going to work some jerks today and some light pulls off the blocks. I love these blocks. I put them through a good test yesterday dropping 300lbs on them and they held up. Lets see how long they last, hopefully one day drop 400 on them, optimistic. 

Got to run around today training and figuring things out so it looks to be a busy day, coffee will keep me running. Lift responsibly my friends and always stay thirsty!

Wednesday

Middle of the week blues. 
I enjoy reading other lifters blogs and articles and lately I have been reading a lot of Donny Shankle's articles.  If you guys get a chance I suggest checking it out.  He is an incredible athlete and he is competing at such a high level on the road to Rio in 2016.  Good luck Donny, I hope you make it!

Middle of the week, find that attitude you were missing and fucking make those lifts you didn't think you were capable of. Light ass weight, so fucking move and get it! If you don't, work on it and try again. There is no reason you can't do it. The only thing that stops you from getting over that hump is you! Have some attitude and be positive and move fast beyond your limits.

Im going to do some block work today,
Snatch off blocks
Clean off blocks
Squats

Playing it by feel and if I feel stuck I'm going to suck it up find some attitude and hit it hard. Bulgarian style lifting.

Tuesday

Block Building Exercise '99! Going to use the morning to build some Pull Blocks.  Wish me luck because I am very bad with power tools.  I get to use a big Saw though so that could be potentially very dangerous.  If tomorrow I do not post it's because I accidentally cut the wood the wrong way and I am super pissed and hiding in my room hoping the world goes away!

I am going to take the day to do some Snatch Pulls (From the Blocks) and some Push Presses/Jerks.
Doing a light day today. Hit it hard again tomorrow.

I noticed that if it is very difficult to keep from jumping up in weight when you are by yourself.  Yesterday I worked off the blocks in my PM workout and I feel like I went just a little too heavy with the weight.  I was missing a little away from me on my extension and it was a got a little sloppy.  Being a novice with block work I tend to want to push and push myself even though I should make sure I am hitting the weights properly.  I should have stopped at 115/120 but instead went to 125.  I hit it for 4 doubles but they weren't ideal reps.  Ego gets in the way sometimes and you need to curb that and make sure you hit perfect reps, perfect practice make perfect performance.  If you are sloppy and undisciplined it will effect your performance at heavier weights.  Stay in control and work the execution over and over again at manageable weights and increase as you can as long as the it remains tight.  Sloppy simply will not do.  Be Disciplined.

  "Discipline, the difference between good and great!"

Monday

Hope everyone enjoyed the weekend and got some good REST! Gonna hit the Garage around 10 AM with some squats! Then I am going to head to Home Depot and grab some wood to build some pull blocks! It's going to be a busy day today.

AM Workout:

Squats 8 x 3 Ascending Weights then 2 Drop Sets Keep Form Tight
SGDL 3 x 3 110% of Snatch

PM Workout:

Block Work Cleans 4 x 2 Work up to something heavy Tight form
Pulls 5 x 3 100% Clean

Good Mornings 4 x 6
Leg Raises 50


I better get started if I want to do it all.

What better way to get started then with a big ass plate of bacon!

Power Sunday

Workout this week was great got some good lifts in.  I ended up hitting about 7 sessions this week plus a hike.  Which isn't bad.  Today I'm doing some active rest and recovery coaching at the garage.  Power hour and some Oly stuff.

Going to be a good time at the Garage. I might do a little mini competition soon at the garage,  throwing around the idea.  Let me know your thoughts on a dead lift comp or a Clean comp.  Maybe can throw that together soon with some beer and bbq to follow. It could work.  Let me know if anyone is interested in that.

Some Oly Practice today, I will be sure to get some good pictures for the page so everyone can check out how awesome it is to train at the Garage! Gainz!

"If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month."

-Theodore Roosevelt

If you're not going to lift today, Do something American and watch Football! 'Merica! Go Yankees.

Saturday

Saturday Mornings are fun days. Lets get out there and lift some heavy shit, properly.  Be in control and hit some lifts like you were born to destroy weight.

I want to thank everyone for spreading the word of Marble. ANYONE interested in coming to check it out today, I will be there around 11am! 3472080841 if you have any trouble. Come lift with me, against me, for me, for you, for any reason. Come check it out and lets have some fun. I got pop tarts and waters! Carbs are important and all part of a balanced diet.

See you guys at the top. Btw Jose, I'm coming for you brother!

Friday

It's Friday.

Heading up to the mountains for a hike today to check out the scenery and see if any mountain goats want to train at the garage. You never know where you are going to find people so look everywhere. As my active rest I'm going to charge my way up the Mohonk place, thanks Greenpoint for giving us this great idea. I wish we could have gone with you guys but nevertheless this should be a great trip. 

Today I want you guys to do me a favor if it isn't too much trouble. I'm trying to start this gym in the garage and if anyone at all could help me spread the word I would greatly appreciate it. I will have better hours for next week and anyone interested and coming out to try it,  tomorrow I will be at the garage beginning at 10am. I will be throwing down myself,  so come out and let's lift some shit!

Thursday

Its September 11th.

A moment of silence for those who died in this terrible tragedy. 

'Merica!

My upper back is completely shot at this point, time to take it down a bit and do some active rest. Legs are pretty demolished also. Might take a nice couple of rest days today and tomorrow. I think its well deserved.  Get back on it Saturday. 

Until then I will continue to build the garage up. My hours are subject to change. Anyone just hit me up for availability, I will make time somewhere for you. 

Going to build some blocks I think soon. I see a trip to Lowe's in my future. Lots of wood needed. 

"Don't start no shit, there won't be no shit."

- Andrew Jackson. 

Every time after he won a duel he would say this! Why? Because America doesn't fuck around and neither should you! 

Wednesday

Wednesday 

The middle of the week blues man! Joe Marble feeling the back soreness set in! 

Today will be some light squat doubles maybe hit 140 see how I feel this morning.  Work form and drive on the way up. 

After that have some Pop Tarts and Grill some Chicken.  The Pop Tarts are my fruit for the day.

Tonight gonna do some cleans off the blocks.  Work up to something Fun.  Some Pulls and call it a day.  What's fun about doing work this way is you get a little recovery time in between.  A luxury I am trying to take advantage of as long as I can.  For Now it's breakfast time and I fancy me some eggs and toast with some Iced Coffee.  A Winning combination.  Man I wish I had bacon!

Arnold is Really excited to watch you workout!

Tuesday

Yesterday Did some Squats and Block work.  I took my squats way down to 130 and hit Triples there. Reworking the Squat is one of the most frustrating things but I think it is completely necessary to improve my strength.  I need to keep my form better and the only way to do that is to practice, practice, practice.  At Night I hit some Snatches off the Blocks which went well.  I noticed that if I take a long time to set up and stay in position too long I lose a lot of energy, I ended up missing a couple of easy reps and then immediately hitting it after I missed because I just let it get to my head a little too much.  Don't think just go! Clear your mind.  

Today I'm going to work some Power Cleans in the morning.  Work up to something a little better than last weeks 100.

At night I will work some Jerks and Jerk Squats.  Keep it easy today.


Eats for the day:

Eggs and Toast
Grilled Chicken
Grilled Eggplant
Salads
and More.

"Wish that I could stay forever this young, not afraid to close my eyes. Life's a game made for everyone and love is the prize."

-Cesar Romero

Monday FunDay

Busy Day ahead of me today! Got the mats thanks to a friend and I'm going to set that up and finish the platform.  I'm very excited I hope I don't mess up cutting the mats!! As soon as I set that up I'm going to do some SQUATS!

Today I'm going for perfection. I'm going to work up to something that feels heavy with perfect form and repeat and repeat.  Then it is possible I will work some accessory Lunges.

As per my nighttime routine, going to be working on some Snatch stuff.  Maybe take it off the blocks today and work up to a nice Double.

Then some Pulls and if there is time I will hit Some RDLs. BUILD THAT BACK SON!

Enjoy the Day.

Sunday

With the Garage opening this week, we have a couple of people testing the waters today.  Gonna do Power Hours from 12-2 and then some Oly Training after that. Come get some lifts in at the Garage. Hit me up for more info.

1910 Ocean Avenue
Brooklyn, NY

Jmarblehed@gmail.com
3472080841

Saturday

It's Saturday.

Snatch doubles
Clean and Jerk doubles
Squat triples

Play it by feel.  Hopefully hit some fun weights. After that,  Reward myself with some lemonade!

Hell yeah!

Oh Friday Where have you been?

Had a weird day yesterday, my morning session went interestingly. I squatted the weight I was supposed to but looking at the video I don't think im ever going to post it because of how hideous it looked.  I think im going to take a good look at my squat and rework them from a lower weight in order to build it to a consistent strength. 

I doubt I am the only one with this issue so let me get into it.  My squat form has always been suspect.  I have had Football Squat form for most of my lifting career and needless to say it isn't the best way to go especially with the Olympic Lifts.  My quads don't work as well as my Hamstrings do.  So when the weight gets to a certain point, I revert to using my Posterior chain to finish the lift.  This needs to be addressed now.  The only way to work my squats back is to work my technique as strict as possible.  If I can't keep the tension in my posture then I need to work weights that allow me to practice as heavy as possible while maintaining proper form.  SO this means when I squat I am going to go to max effort technical failure.  If something breaks down, I need to fix it. That's the only way to get better.  Build Strength through weakness. 

I will keep my status updated from time to time. See what happens at this end of this month.  

My numbers at this point:

Snatch: 121kg

Clean and Jerk: 142kg

Front Squat: 160kg

Back Squat: 184kg

Clean Deadlift: 240kg

I have a lot of work to do if I am going to get better, but Today is a Rest day so I will actually just kick back, relax and probably clean up the garage a bit.  Enjoy the day!

Thursday Special

Wednesday was a good day, Everybody seemed to have a decent day.  I had Alvaro work on his split for the Jerk and it wasn't looking too bad.  I have a lot of work to do with him still but a good start none the less.  Erin made progress with her Power work.  Once she gets out of her head, she does pretty well.  I had a rough start, I worked on my Power Cleans in the morning and I wasn't getting enough out of it at first, but as I kept working it got better and better.  Next week I will work up a little heavier and keeping pushing it.  Then I did Jerks and worked up to 140 for a single, unfortunately no video, and moved on from there.  It was a good day and hopefully we can continue the momentum into today. 

Today's workout for me will include... Drum Roll...

Morning

Squats 5 x 5

Clean Deadlift Halting 3 x 3

Evening

Hang Cleans 5 x 3

Push Press 5 x 3

Abs

It's all about Quality.

Mittwoch

Ja, heute ist Mittwoch und wir sind hier für die gym.  Am Mittwoch wir gewichte heben mit POWER!

Power Clean in den Morgen mit eines Pulls auch.

Ja, lass mich deine seele dem herrscher der finsternis opfern, bitte!

Für die nachmittag werde ich die Jerks zu tun.

Ich weiss nicht warum schreibe ich im Deutsch aber ist sehr gut ja?


Ok back to normal.

Today, Wednesday Morning

Power Cleans. Work up to a decent weight for Hang Doubles Technique is everything. POWER
Some Clean pulls after that

Wednesday Evening

Jerks
Push Press
Jerk Dip Squats

Lets hit it today

Two a Days!

Matthias Steiner winning Gold at the 2008 Olympics. 

Tuesday

Hope Everyone had a great Labor Day, I know I did.  Now back to work! I know I have a lot of work to do and today I'm going to put some temporary mats down so I can lift a little in the garage and test it out before I officially tell everyone to come and train.

Starting with Squats:
3 x 10 @ 135ish
and hit some snatches.
and some Snatch Deadlifts.

With a lot of work to do I have no time to waste!

Lets grab some coffee and get on it!

Labor Day

Labor day is a day to get that little extra recovery time in. Get the edge on the rest of the week.  This week may be cut short but the work done within it will be just as valuable. Enjoy your family, friends and your time and just relax. Use your time wisely and always train smart.

Recommended eats:

Grilled Steak (Skirt)
Grilled Chicken
Grilled eggplant
Roasted red potatoes
Salad - your choice
Fruits

Enjoy your day!