1/30/2009

This month is all singles for max effort work. We have done triples and doubles with this same exercise one and two months ago. This is an all time record for me. So things are working so far. My bodyweight was up to 260 last week. Now that our baby is born we are not eating as muh junk. I will try and take off 5-10 pounds before my next meet. I would like to compete at 242.

SSB box squat 13 inch box with foam on top.
Here is the video my squatting today.



365, 405, 455, 495, 515x1 miss with 535

arch back good mornings
135, 225, 405, 495x6

short strap (outside of plates) reverse hypers
295 3x12

stability ball leg curls
3x12

barbell lunges
135 2x8 each leg.

Later today
ab wheel, band leg curls

1/28/09 Training log

Speed bench with monster mini band 185 6x3

Ass boards or a version of tricep death (2,3,4 boards with band still on)
225 x 2 reps on each board
255 x 2 reps each board
275 x 2 reps each board



Next three done as a circuit
rotator bar pulldowns 170 3x12
barbell shrugs 275 3x15
curls with ez bar 70 3x12

This evening will be band pushdowns, band pull aparts and leg raises.

Training 1/27/07

This is the first week of this training cycle and I am preparing for a meet that is about 12 weeks out. I will write a review of the last few months of training later to get you up to speed.

Morning workout

Speed squat green band and 2 chain. 315 6x2
speed pulls against monster mini 315 5x1
short strap hypers 9strap outside of plates) 240 3x10
pulldown abs 3x10

Video of squats and deadlifts.


afternoon
24kg kettlebell swings against purple band 3x12
green band round back gms 3x12

Thoughts
I am pushing with my feet first instead of my head. That is why you see my hips come up first in a number of my squats. We just finished using the rackable camber bar so that may have something to do with it. I am also working on lowering my box height. I took out one rubber mat for this three weeks and will remove another for the next three. I need to push up my ab and hamstring work more. I have upped my quad work which has helped my deadift so that will continue.

Squat Depth

I hear lots of people always asking, "How high/low should my box squat box be?", or "If I'm free squatting, how deep should I squat?"

First of all, you need to be aware of what is legal depth for the federation you lift in (if you compete). If you don't compete, know that a "good" squat is parallel, meaning top of the thigh at the hip is even with the top of the knee. For the athletes I work with, I'm not a huge stickler for squat depth. If someone is obviously too high, then we correct it. But we're not judging a powerlifting meet, so if their box height is a 1/2 inch high, I'm not going to go berserk over it. After all, athletes are athletes, not powerlifters. So my main concern is squat technique and getting them stronger.

Having said that, your training should be based around that squat height. Sometimes squatting lower, sometimes higher. The majority of our max effort training consists of using a box that is lower than or at parallel. However, we will do some "overload" type training that would allow us to use a heavier weight be anywhere from 1-4 inches above parallel.

If you are using dynamic squats, you should always be at parallel or one inch below. Keep this consistant.

Holiday Tips Manual

Check it out. Dave Tate and the rest of us Q&A'ers on EliteFTS.com have all contributed to help put together this Holiday Tips Manual. For a minimum donation of $10, pick one up. ALL proceeds go Make-A-Wish. This could be a great gift for someone that is sorta new to the whole working-out thing.

Contributers include:

Dave Tate—Founder of Elite Fitness Systems; renowned speaker and author and professional powerlifter
Mike Hanley—President of Hanley Strength Systems, LLC and Owner of The Training Studio in Morganville, NJ
Jim Wendler—Senior Editor and Sales Manager of Elite Fitness Systems
The Thinker—Parts Unknown, but a student of Soviet and Eastern Bloc training methodologies.
Alwyn Cosgrove—International Tae Kwon-Do champion; Renown personal trainer, writer and motivational, personal training and business speaker
Zach Even-Esh—Personal trainer and operator of Underground Strength Coach
Jim “Smitty” Smith—Strength Coach with the Diesel Crew
CJ Murphy—Owner and Head Instructor at Total Performance Sports
Shelby Starnes—Nutritionist at Troponin Nutrition
The Angry Coach—When someone is this angry, you learn not to ask
Brian Schwab—No. 1 ranked powerlifter at 148 pounds; WPO Lightweight Champion
Marc Bartley—Owner of Total Gym in South Carolina; One of the premier powerlifters at 275 pounds
Chad Aichs—WPO competitor in the super heavyweight division; Holds AWPC records in all three lifts and the WPO three-lift bench press record
Julia Ladewski—Sports performance coach and No. 1 ranked female powerlifter at 132 pounds Matt Kroczaleski—One of the top powerlifters in the world at 220 pounds; 2006 WPO World Champion Scott Yard—Top bench press and world record setting powerlifting competitor
Chris Clark—Super heavyweight division competitive powerlifter
Justin Harris—Owner of Tropinin Nutrition and the reigning Jr. USA Super Heavyweight Bodybuilding Champion.
Jeremy Frey—Head Strength and Conditioning Coach at the collegiate level; champion powerlifter
Scott Cartwright—Competitive powerlifter who has achieved Elite status in both the 275- and 308-pound weight classes
AJ Roberts—Director of Personal Training and Youth Fitness at a health club in Owensboro, Ky.; Ranked among the top powerlifters in the world in two weight classes.
Jason Ferruggia—Renowned strength and conditioning specialist in the New York/New Jersey area; has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations
Rob Pilger—Known for producing winners and champions in several sports; people seeking fat loss and lean muscular gains have enjoyed much success with his methods
Mike Szudarek—Elite-level powerlifter in the 220-pound weight class; serves on the advisory board for the American Powerlifting Federation.

Get your copy here!!

We've been MIA...

Julia here... Sorry for the lack of posting lately... things have been crazy. With a bathroom remodeling project finally finished and trying to get the house in order for the baby (due in January), we're back.

Just a few things I've been thinking of lately that I thought I'd share.

1. Why don't I use my kettlebells more often? That's right... they sit all lonely in the corner. I don't know if I just forget about using them or what. But there are SO many things you can do with them. And I love using them with my athletes. It's easier to teach than an Olympic lift and really teaches them how to use their hips explosively. Cleans, swings and snatches are a staple, but I also like to use them for single arm presses, tricep extensions and even overhead lunges.

2. Why don't I do my hip mobility more often? I used to do it religiously... before every workout and sometimes even on my off days. When I got pregnant with my daughter, I fell off the wagon and since then, my hips ache more, my back hurts more and my hamstrings are always tight. I admit it... I've been lazy. But don't underestimate how important this can be.

3. How much is life really going to change with 2 kids? I've heard the transition from 1 to 2 kids isn't bad... it's the 2 to 3 kids transition that's tough. Let's hope that's the case. My daughter will be 20 months when the baby is born, so I'm hoping that she adjusts quickly (as opposed to an older kid who has been an only child for 3 or 4 years). Either way, life will be hectic as it already is. Good thing I have a garage gym to escape to....

Now, GO VOTE!

Deadlifting tips

If you pull conventional.

If you are weak off the floor turn your toes out for more leg drive but a harder lockout.
Push your knees out to the side.
Line in the bar with the top of your quads before you pull.
Know what eyelets line up under the bar so you can be consistent.
Drive your heels thru the floor.
Pull the tension out of the bar.
Pull back not up when locking out the weight.
Use your weight as a counter balance.
Let your upper back round some.
Use your belly to push off your legs
It should be hard to get to the bar if you have enough air in your belly.
It is okay to start with your head down.

If you pull Sumo.

Squat the weight up.
It will be slow off the floor keep pulling.
If you tend to lose your balance turn your feet forward some.
Push your knees out.
Start with you head up.
Keep your torso upright.
Pull back.



Other things to try or think about

Deadlift off mats
Go heavier for speed pulls (60-70%).
Low box squats work great.
Deadlift against bands will make you work.
Close stance box squats will build the start of your conventional pull.
Ultra wide deadlifts will build the start of your sumo pull.