Rest Days are very important and Listening to your body is even more important. I need to pay more attention to myself and not always try to overdo it. Enjoy your Sunday. Be lazy and EAT!!!
Sunday, August 31, 2014
Lazy Sunday
Rest Days are very important and Listening to your body is even more important. I need to pay more attention to myself and not always try to overdo it. Enjoy your Sunday. Be lazy and EAT!!!
Saturday, August 30, 2014
Last chance to dance, Saturday
Last training session of the week, can't hold anything back now. Lets get out there and play like a champion today!
Squats @ 160kg 8 x 3
Snatch
Clean and jerk
Accessory work.
These squats are fun. Hopefully they pay off at the end of this cycle.
"Grab somebody sexy tell 'em, Hey. Give me everything tonight, for all we know we might not be here tomorrow. Lets do it tonight!"
- President John Quincy Adams, 1827
Friday, August 29, 2014
TGIF
That being said, Today is Friday and a REST DAY!!!
Today I will get some good rest and some good eats. Rest and Recover, tomorrow we hit it hard!
Thursday, August 28, 2014
Thursday Night Smack Down
My workout will consist of two options:
5 Rounds
Pull Ups 8 Reps
Box Jumps 5 Reps
Power Cleans 3 Reps
or
Power Cleans- Something Heavy but not to failure
Some Snatch Bench Pulls 5 x 5
I haven't decided what I want to do yet. It all could change when I get to it.
Hopefully set the platform today is my first priority. Let's get out there and lift some shit, Jabroni!
Wednesday, August 27, 2014
Stress of Everyday Life
Humpday
Middle of the week blues. I built most of the platform yesterday which means I'm one step closer to opening the garage for some bad ass training sessions.
Today my workout will be.... ::drum roll::
Squats!
Doing some squats today (surprise)
5 x 5 @150 ahhh
Then some cleans from the hang. 5 triples at some weight heavier than last week. Like 70% roughly.
Clean halting deadlifts @ 145 3 x 3
Rough day today. I think we should get some lemonade soon and chill the f$#! Out on a beach!
Who wants to massage my legs?
Hump day! Get some!
Tuesday, August 26, 2014
Tuesday
Monday, August 25, 2014
A Bad Case of the Monday's
Saturday, August 23, 2014
Sunday FunDay
S-A-TUR-DAY
Squat 80% x 3 x 8
Snatch 70% x 3 x 3
75% x 2 x 2
Clean and Jerk 75% x 1 x 6
Enjoy your Saturday! Get a little crazy tonight!
Tonight's movie of the night on Netflix... "12 Angry Men." The original. Brilliant movie. The voice of piglet is on this one. Glorious.
Friday, August 22, 2014
Friday
Lay on couch
Watch three tv shows
Sip lemonade 3 times. (Iced Tea is an acceptable substitute)
Snack on a leg of chicken, Turkey or rib steak. (Pork chop also acceptable)
Thursday, August 21, 2014
Power Thursday
Power Clean + Power Jerk x 2 + 1 x 5
It's been a rough week, working by feel today. Not going heavy keeping it light and keeping it tight.
Gear up for the rest day tomorrow!
Wednesday, August 20, 2014
Wednesday Workout
Squat 75% 5 x 5
Clean 65% 5 x 3
Clean deadlift 90% 3 x 3 (pause at knee and thigh)
3 sets:
15 back ext
15 ghd sit ups
"Power comes in response to a need, not a desire."
Tuesday, August 19, 2014
Blacking Out
Monday, August 18, 2014
Tuesday Workout
Power Clean + Power Jerk 65% 5 x 2+1
Squat Jump (Unloaded) 5 x 5
3 Rounds:
2 Minute Jump Rope
15 Pull Ups
Sunday, August 17, 2014
Monday Workout
Squat 65% 3 x 10
Mid thigh hang snatch 65% 5 x 3
Overhead Squat 65% 3 x 5
Mini Conditioning:
5 rounds
10 Pull Ups (Strict)
3 power cleans 70kg
Saturday, August 16, 2014
Today's Workout
Warm up with some jump rope
Overhead squat 1 rep max
Conditioning:
3 Rounds
5 nonstop box jumps - you choose height
Max rep push up take 1 min in between.
I hit a PR at 130 kg on overhead then tried 140 which ended up as a good negative. Decent session. I think I got 140 if o had my lifting shoes on and made a better effort. Happy lifting.
Friday, August 15, 2014
Rest and Recovery
It is important to take the time after any competition to rest and recover. Your body has been put through a lot training for the platform and your CNS takes a beating during the meet as well. Give your body a break, take this time to relax and ease back into your next cycle. Stay hydrated so that when you get back to practice you start with a fresh slate and you're ready to go, ya Dingus.
Today's Workout
Snatch Pulls @95% 3 x 3
Halting Clean Deadlift @110% 5 x 2 (to power position)
Conditioning: 3 rounds
250m row
12kb swings (Russian)
It is a light week after competition we will kick it up a notch next week.
Thursday, August 14, 2014
The Original Team
Andrew Gelber, David Charbonneau, Joe Marble, Joe Arias, Elie Zeitlin and Thomas Maresca |
Today's Workout
Wednesday, August 13, 2014
Introduction and some Competition Stories
2 weeks ago I had the opportunity to go to my first USA Powerlifting Competition in New Jersey (to pseudo-coach/experience) and it was a very different atmosphere than the Olympic meets I am used to. If you have not had the pleasure of going to a Powerlifting Competition, you are missing out. They are about 10 times more lively than the Olympic Meets and this one in particular had a brilliant MC who kept the energy up. There were two platforms set up and everybody was working hard to keep the competition moving forward. The warm-up area was packed with weights and athletes struggling to convert kilos to pounds, which is where I came in very handy. I stayed mostly in the warm-up area to support the SBWC team and by doing so was able to help out a few athletes with the conversion.
I had the opportunity to help a man named, Dennis Cieri. I had no idea who this man was and if you are a Powerlifting fan you will know exactly who this guy is. This guy is a Monster. I helped him warm-up, eventually taking 215kg (473lbs) as his last warm-up with the competition pause and he was ready. This guy only benched. He ended up Matching a World Record lift of 232.5kg (512lbs). It was Amazing to work with him even though he probably does not remember me. Ha, It was a blast and I can't wait to bring an athlete to a competition to be a part of it again.
The following week I had a competition of my own in Stamford, Connecticut; Connecticut Open 2014. I had 2 athletes, Alvaro Atienza (85kg) and Joe DeVitis(105kg), that I was coaching and I was competing as well. It was a great showing for us as a new team. Both of them ended up doing very well, going 6 for 6 with their lifts and hitting PRs in both lifts. Joe DeVitis even placed 3rd in the 105kg class. I am proud of them and happy about their progress. I look forward to continuing the momentum and working harder for the future. I had a tougher time with the meet, I sometimes cannot control my nerves and it throws me off my game. I ended up taking second place in the 85kg class, but I missed half of my lifts due to nerves. I hope to keep that under control in the future.
Starting this blog and this team is a big move for me. I hope to continue making progress with my athletes and myself and further educating myself in the Sports of Lifting. I will continue to pursue my goals as an athlete and a coach and hopefully share my experiences with everyone who cares to enjoy them. Special Thanks to Ron Yellin and everybody at CrossFit Greenpoint! Thanks for helping me get started! Also thanks to Marc Chasnov and Dan Casey for helping me move forward with my Education and Training! Thank everybody for Reading, Happy Lifting!