Tuesday, October 27, 2009

Deadlift Training 10-27-09

Tonight was max effort for lower body and decided to hit up deadlifts. Sets went as:

135 X 10
225 X 8
315 X 6
405 X 4
475 X 2
545 X 1
595 X 1
635 X 3 (personal record)
585 X 5 (personal record)
495 X 5

After that my posterior chain was shot so did leg extension & curl as well as some calf work.

My next meet is the APF Illinois Raw Power Challenge in Willowbrook, IL where I will be competing in the 220 lb class and hope to break 700 lb deadlift and total raw elite (1551 lbs by 100% Raw Standards).

Right now I'm weighing in at around 230-233 so I will probably start cutting 3-4 weeks before the meet to ensure I make weight.

Here is a video of the 635 X 3


Sunday, October 25, 2009

Congratulations to Team Norton members for another great weekend

Isabel and I attended the NANBF USA Championships this past Saturday. As usual, Dave Yeates puts on a first rate show and the competition was very good. It was a super pro qualifier and so quite a few high quality competitors came out to vie for the pro cards. We were exstatic to see Team Norton members Ryan Irwin and Amy Sedlatschek (aka AmySuds) walk away with two of the pro cards. Ryan won a very competitive short class to nab his pro card. He told me that he had done over 20 shows and this was by far the best he had looked. It was great to see the look on his face as they announced his name in first place.

Likewise watching Amy win the overall figure title and a pro card was equally as compelling. Unbeknownst to most people in the audience, Amy threw out her back a week before the show and couldn't do any cardio, lifting, or even hardly get out of bed the last week. At various points she was in excruciating pain onstage. It came to climax when the judges asked for the girls to hit their favorite pose during the overall as shown in the picture below. Amy could have easily done an easy pose, but she went ahead and did a pose that I know must have put her back in excruciating pain; but she was not going to be denied her pro card, and rightly so. Amy has worked extremely hard for it and to see her hard work rewarded was absolutely fantastic.

Also competing in his first show, Team Norton member Mike Randall won the Men's Novice Short class! Mike has been working at the gym I train at for the past year as a personal trainer. He did absolutely fantastic and his posing was that of a seasoned veteran. He certainly has a very bright future and had a mile wide smile after the show!

I would also be remiss if I did not sent out a huge congratulation to Dave Crisafi for winning his first overall at the OCB Tidewater, the final show of his career (he announced his retirement from competing a few months ago). What a way to go out, congratulations Dave, we are really proud of you!

Here are pictures from the show, we had a great time, and it just makes me want to thank everyone who allows me the opportunity to work with them. Novice or pro, I enjoy the process of seeing someone take the journey and achieve their goals. It re-emphasizes the point that I absolutely have the best job in the world and I cannot express to our Team how much I appreciate it!

Friday, October 23, 2009

Leg day speed work

Some of you may be wondering what some of my powerlifting training has been looking like. Of course I do typical heavy work but I also do repeated speed work. When performing speed work I use accommodating resistance (ie bands & chains a lot) here are some photos of me doing box squats and a video of me doing speed work with 405 lbs on deads using bands. Today I did:

Box squats: 335 lbs + average bands for 8 sets of 2 reps
Deadlifts: 405 lbs + average bands for 4 sets of 2 reps
2 rounds of 4 sets of occlusion training on leg extension
4 sets of glute ham raises: BW for 8-12 reps
4 sets of seated leg curl with the stack for 15-18 reps
5 sets seated calf raises & 5 sets donkey calf raises

Tuesday, October 13, 2009

Here is some video from my training tonight. I hit 585 lbs for 3 reps on a 3.5" box; a 20 lb personal record for me. I also did another set for 2 reps and then a final set with 545 for 3 reps. Currently 8.5 weeks out from the APF Illinois Raw Power Challenge!


Saturday, October 10, 2009

Updated Blog

Hi Everyone,
I'm assuming you've all noticed the new BioBlog format. It is going to make it much easier for me to keep you all updated on what is going on. Much more user friendly. Today Isabel and I are actually part of a wedding for bodybuilding royalty. WNBF Pro Kera Harle is tying the knot with IFPA Tommy Jeffers, both good friends of ours. We are honored to be a part of their wedding and wish them well. Even though I am traveling I will be driving a good 25 minutes to the nearest gym so I can get leg day in. I now realize I am less than one year away from my pro debut and looking at all the talent in natural bodybuilding I realize that it is going to take nothing less than absolute 100% all out effort, and that's what I'm willing to give. Only everything I have got will be good enough.

Back to work!