Wednesday, December 29, 2010
First of all, I must have deleted one of my previous posts by mistake, it has disappeared.
Rick Phillips -
July 20, 1960 - November 23, 2010.
I miss you. I love you.
I will see you on the other side, at sunset.
Ok me - trying to get my strength on. Seems to be taking MUCH longer to bounce back this time. I did do dome squats 350 x 3 the other day. Feels like the oomph is in the legs, but not quite in the core and back. I'm still sore as all heck. It is Wednesday and we trained gams on Sunday....geeeezzzzz.
Held the weight on the benches down to 230 last night. Only did sets of 6.
Followed by weighted dips ( love them) and medicine ball plyo- push ups. Those things simultaneously suck and rock at the same time.
Corner presses for shoulders, close grip benches, and then push-downs.
GW has come back to join Rob and myself in the gym. We are the 3 musclateers again!!!
Saturday, December 18, 2010
I suppose that Rick's death, a 15 week diet that resulted in me looking like a walking anatomy chart, and a case of cellultits would be enough to do that on top of everyday doings....
Went back to the gym to deadlift last night. Trying to do a more power oriented style of training rather than the typical cross of bb and power I am accustomed to.
wanted to go to a set of 3 reps with 370 to finish with , but hah! silly me. One felt like 500 lbs here.
We weren't sure where to begin or end up with these, as we never have done them before in our training. We went
185 x I forget
I love Good Mornings.
One arm rope pulls. 3 sets each arm. (Rope is hanging from floor to ceiling. Start with you laying on supine on floor)
Face away from the cable pull down machine and do a kind of lat pullover (we'll find a name for it)
Reverse grip pullups
Tuesday, December 14, 2010
If I don't overdo it,as I have a habit of, I project my strength to come back sometime within the next few months.Walking arounf looking like death on a stick for a few months takes its toll, and that it hath done to me.
Friday, October 22, 2010
Thursday, October 14, 2010
Saturday, September 25, 2010
Coming to the final stretch here. 3 weeks to go from today as I type this. Gary changed up my diet one more time yesterday. I can't say that it is brutal, by any means, but this is going to be a looooooooooooooooooooong 3 weeks.
Rob and I are training again at the Firm Fitness Center in Rehoboth Beach. It is a nice change of pace. The owner,Paul, is a serious triathlete himself and understands what real athletes need to do to train properly. It is nice to be able to feel like we don't have to hold back for fear of offending anyone. Not that we get obnoxious or anything, but real sport athletes need to be able to do what they need to do to excel.
Anyhoooo I am getting freaky ripped, very hard, and striated everywhere. 3 more weeks to carve it all in. You shall be able to grate cheese on my striations when we present the final product!
Saturday, September 18, 2010
Thursday, July 29, 2010
How do Competitors A,B,C,and D wind up 1st, 2nd,3rd and 4th in order and less than 15 minutes later wind up 2nd,4th,1st and 3rd ???
I got to hang out with two really great friends who competed in Pittsburgh. Gary and Tim. I got a trainer pass for backstage and got to oil up lots of muscular manly physiques... I rather enjoyed that :). Met two wonderful FaceBook friends in person - Matt and John. John Casciato is in training to become a licensed massage therapist, and brought his table over to the hotel and I got the most wonderful deep tissue massage. Nothing like a 290 pound powerlifter bearing down on your sore spots...OWWW!!! (but AAAAAAAAAHHHHHHH ). If you are in Pittsburgh and seek a most competent massuere, you can probably track him down at Celli's Fitness Center, in Pittsburgh.
Had a nice photoshoot with Mark Shaffer. I wonder what Janet Kauffman needs to do to get the
I'm training totally bodybuilder style now. My arm is healing, slowly but surely. There are still many exercises I cannot do, but for the most part I have been able to pick up my training back up enough to brutaly trash myself each workout. I do so miss the heavy stuff, but I'm convinced that even after my arm heals, I'm going to need a couple of montwhs or so off to rest, recoup, recover before I dig into the power training again. I suppose that will be next year....woe is me.
Wednesday, June 16, 2010
Me, Robert with his 2 bronze medals, Mike - director of the SODE Powerlifting, and Ann Smith (Robert's mom).
Here I am spraying my friend Jon Stoklosa's mohawk purple for him! He sprays it a different color each time he competes.
Jon after completeing a big 370 bench. Jon is going to the National Special Olympics next month, as well as my friend David Hill, also a powerlifter, and Forrie Brown - basketball.
I weighed in at 164.6 the other day. I'm told I look bigger than that, but no, that's all. I attribute it to all the different techniques I've used over the past year, both in training and diet. I imagine my diet, should I continue on to the Nationals (remember, for the record - I have NOT commited yet) would begin sometime next month - YIKES!!! Though with about 25 lbs to lose I am wayyyyyyyyyy ahead of where I was last year, when I lost a total of 41.
Thursday, June 10, 2010
Wednesday, May 12, 2010
Friday, April 30, 2010
Robert has participated for the past few years, and I think we can get him up to benching and deadlifting both with new PR's.
Last week I played announcer at the Pennsylvania State Boys' Powerlifting Championships.
It was a huge meet. I was very impressed with the athletes and thier enthusiasm. The meet was well expedited. They had 4 platforms of lifters all competing at once, so my guess is there were at least 100 lifters if not more. It was held at Glen Mills Schools in Glen Mills, PA - a gorgeous, rolling and lush campus dotted with beautiful old stone buildings.
NO - I am not giving up bodybuilding!!! Hah - how many people read that statement of me being currently "sick" of it and misconstrued that statement????
My plans have to change again due to the injury, but I'm not going anywhere. I will probably be sidelined for 3 - 4 more weeks. It sucks, but this is what happens when you know you need to back off, but don't.
Sunday, April 11, 2010
I am about sick of bodybuilding - I don't even want to go there, just leave it at that I am powerlifting this year. Period. Exclamation mark! I know I'll lose my national qualification if I don't compete this year, but who the heck cares. Not I. I'll get it back next year, no doubts, no worries.
One cannot excel at both of these sports simultaneously. Key word = excel. I love my strength. I want to be strong. I have powerful goals this year. Stay tuned.
Sunday, March 07, 2010
This time the meet was cancelled due to lack of entries. Woe is me, I feel I was well prepared. My bench and deadlift were on. My squat has been up and down, but I would have at least been able to do one. My legs are starting to give me a bit of problem again, but I think I can nip it by going back to an every other week squatting regimen.
I went in on bench day and did my planned opener, 285. Went up smooth and quick. Decided on 305 for a second - I have pushed 305 legitamately several times before, but I must say, this one was the best I have ever done. Smooth and quick. That was it. What the third attempt will be remains to be decided on meet day (whenever THAT shall happen again! ).
Since almost everyone else in the world including my training partner Rob went out to the Arnold Classic this weekend, I travelled up to IronSport Gym to train deadlifts with my good friend Steve Pulcinella. I knew my dead would be decent, having pulled a good 370 x 8 a few weeks back. It is hard for me to jump out of the car after driving for 2 hours and feel like training at all, much less pulling, but it went much better than I expected. First you have the awesome atmosphere of a real hardcore gym, an ATHLETE'S gym. Then there was a small group of guys on another platform doing deadlifts as well. (yes - several real lifting platforms!) When I go back and look at these videos I can see and still feel my sluggishness, but they were good and I still had "a little left in the tank"....
Steve filmed these :
first a 405 x 4. I should have stopped at one or 2, but I was "caught in the moment" .http://www.youtube.com/watch?v=WHvr38sbOzk
Then a 440 x 1
I have been training recently at times off a 100 lb plate, and I think that is really helping my initial pull off of the floor putting more leg drive into it, however I am also not putting my back into it now as quickly. If I can do that again a little faster - hah! Look out world!!! . Actually, I havent done all that much pulling in the past year, so I am happy to have the strength back up to where it was last year - FINALLY! That bodybuilding stuff just saps me!!!
Steve popped off a nice 675. He has a shoulder injury, hence the double overhand grip and straps. http://www.youtube.com/watch?v=zbunPzKrb3M
I will be "deloading" this week - was going to anyway because of the meet, but now just because I NEED to. I feel just this side of a train wreck. I have another meet in mind to prepare for in the not too distant future. I just need to keep from falling apart.
Saturday, February 13, 2010
We have been doing this exercise for our shoulders that I like/hate. I don't know if it has a name, and I haven't yet figgered what to call it. You stick the end of the barbell in the corner, and the plates on the other end. You push up against the wall using delt "hoist".... holy moley - they work my shoulders like nothing else ever has. It is like doing real work, as opposed to a machine that fabricates motion, if that makes sense. Just one deltoid exercise, but this one was more than sufficient for trashing our shoulders.
My back is not sore from shoveling, but only because I don't own a snow shovel - HAH!!! I went out Monday searching for one at various stores, but the lesson here is Supply and Demand - don't go looking for something when everybody else needs it too. I could not find one anywhere. So I let a couple of strapping young fellows that knocked on my door shovel part of my driveway, yet I still have to wade through the snow to get to my car from my door. High steppin' cardio ?