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.