Tuesday, January 29, 2013

Just one of those days

Damn I really thought going into today I was going to have a better training session than what I walked out with. But work was tough. Sleep has been lacking. And apparently only going 2 days last week actually worked against me than helped me rest because today I just felt tired. In fact I think I felt better during days 4 and 5 during my 6 day week then last week and today. So who knows. I think after week 6 (the 6 day week) Im going back to my old workout. Unless I smash some serious PRs next week Im not really sold on this program I've been messing around with.

Clean for triples
133
177
241
246
251 failed miserably

Front squat for triples
135
185
225
245
265 for one single rep. Eff....

Finished out with fat bar overhead press for triples
155x3
and burnout sets at 125

Swiss bar floor press
4 sets, leave two in the tank @115

Heavy rope work and v-ups with 30lb med ball. At least more core strength is still there. I swear since my back injuries all those years ago I just cannot get my strength back. 

Monday, January 28, 2013

Things that piss me off in public gyms - Part 1

So as I lay here trying to get to sleep Im thinking back to earlier while training an athlete to some of the nonsense I see around me. And it makes me realize I really need to get my own place....again. permanently.

So heres a short list to compile part 1 of a series.

Guys wrapping a towel around the smith machine bar to do what actually amounts to 105lbs for half reps.

Old bros setting up on a bench for 20 minutes only to apparently give up and walk away without touching the bar

Crazy lady with clown caked on makeup wearing what appeared to be leggins, under cutoff shorts of some sort, a vest?, a zip up hoodies, and a flower in her hair.

Giant beats head phones. Only slightly hypocritical of me since mine came with my phone. Earbuds are whatever but the full headphones are overkill.

Curls in the squat rack...yea yea this one is a widespread epidemic but it holds true.

On a related note- deadlifts in the squat rack. Seriously...you dont need the damn rack for that shit.

Lifting in your jeans and work boots. When did high end gyms become prisons or a lumber yard? Course if Im outside flipping tires in the mud then this is a different story.

Shitty bars and screw on bolts. The damn thing shouldn't bounce with 4 plates on it.

Kettlebells that only go to 20. Thats planet fatness standards right there.

Bros talking training for sports and the conversation ultimately will only include bench, curls, and abs. Or the awesome "well im gonna do chest and tris this day....and back and bi's this day...."Then theres the ultimate "well I read in muscle and fitness that....."
 have you ever played a sport? 


Well thats it for now. Im going to bed.



Youngstown Track Meet Recap

Well the streak was destined to end sometime. We had two great meets then YSU had to happen. Granted it wasn't all for naught as Jake, Austin, and Megan had some decent throws. In fact I think Jake double PR'd and Megan PR'd in shot. Yea, Im pretty sure they did. Its raining ice outside right now and in my car is where my notes are written down. Lot good they are out there.

Anyways, I can only hope the showing we had was a result of not being able to train outside like normally due to the arctic temperatures Ohio has been going through. That will change this week. We do still have testing to deal with this week but regardless we need to continue progressing forward if we hope to be competitive for outdoors.


Thursday, January 24, 2013

Training update 1/24/13

Well I think I prd again with front squat. I actually forgot what I tested with 4 weeks ago but it definitely wasnt 295 that I hit today. I took a shot at 300 but I'm just damn tired and got stuck in the hole. Snatch was uneventful. Still stalled out at 199. It felt really good. So good I went at 209 but got denied right from the get go.

Snatch - work to single rep
Front squat - same
Bentover row / fatbar - worked to 5 rep max. 3x5 at 255 then two rep outs at 185. I think I hit around 12 reps
Kb swings - 125x10 for 4 sets

Next week is 4 days so I'm going to try and get some volume in instead of just maxing out all the time with oly lifts. Squat is still going very well. Before warming up I even checked out my vertical and still hit 28" which is nice since I havnt trained my jump in a really long time.

Other news I'm heading down to Columbus tonight for the OATCCC clinic so I'll be sure to report back on that soon. Then Youngstown meet Thia weekend for the highschoolers. Oh yea and its some stiffs bday tomorrow. Busy weekend indeed.

Unrelated note: just ordered and destroyed a burrito bowl. Still hungry. #meatheadproblemz

Congo with burrito maker:
Me- yea double rice, chicken, and everything else
Her- sour cream.and cheese?
Yes, everything on it
Guacamole too?
All of it......

I didn't know how I could've been more clear.

Tuesday, January 22, 2013

Training Update 1/22/2013

So I PR'd today. Again. Thats 3 in 7 days. Can't say they are true PR's but its been long enough.

Regardless this week represents the week of rest. Just 2 days on the menu. One day for pressing movement and back squat and the next for pulling and front squat.

So for today did the usual warmup routine with some extra upper stretching work. Damn shoulders felt tighter than usual. Plus had to give some extra attention to the hip flexors as they were sore as hell still.

Power cleans are getting better although rather slowly. Im still getting stuck hitting anything over 265 from the floor but 260 seems to be getting easier each session. Today I just worked up to singles and quickly moved to 272, gave it 4 attempts and said 'fuck it'.

Squatting went much better.
135x10
225x5
315x3
365x2 (felt tough)
385x1 (some reason felt light)
405x1 (even better)
425x1 (ugly as all get out but I got it)

I definitely need to work on my low back strength. That last set my ass shot straight up while my back struggled to keep everything steady.

Ohio HS Top 25 Throwers as of 1/22/2013

Listings are for Division 1 only. Top 25 can declare for the Indoor State Meet while the best 16 of those will qualify.

Girls Weight Throw
1. 58-11 Gabby Figueroa Austintown Fitch 2014 01/13/2013 Youngstown State HS Meet #1
2. 50-11 Erica King Cuyahoga Falls 2013 01/19/2013 Kent State HS Open #1
3. 46-3.5 Dajsha Avery Wayne 2013 01/06/2013 Lady Eagles Throwaround 2
4. 44-10 Rachael Aikens Wayne 2014 01/06/2013 Lady Eagles Throwaround 2
5. 42-8.5 Teria Mackey Wayne 2014 01/20/2013 University of Findlay High School Invite I (Div 2/3)
6. 42-6.5 Brianna Jumper Wayne 2013 01/20/2013 University of Findlay High School Invite I (Div 2/3)
7. 40-5.5 Ashley Freshkorn Hamilton Township 2013 01/12/2013 Ohio Wesleyan HS Open**
8. 40-4 Tradazia Merchant Austintown Fitch 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
9. 39-10 Natalie Helenthal Ashland HS 2014 01/13/2013 Youngstown State HS Meet #1
10. 38-11 Sydney Jones Brunswick 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
11. 36-7 Baylee Geiss Brunswick 2015 01/19/2013 Akron Jerome Fields Meet OPEN HS
12. 35-9.5 Kaylee Antill Tri-Valley 2015 01/12/2013 Ohio Wesleyan HS Open**
13. 33-2 A'reyna Hughes Wayne 2013 01/06/2013 Lady Eagles Throwaround 2
14. 31-8.5 Kacy Wilson Brunswick 2014 01/12/2013 Oberlin HS Invitational #1
15. 31-4 Britteny Jackson Wayne 2013 01/20/2013 University of Findlay High School Invite I (Div 2/3)
16. 30-3 Arlesha Cospy Trotwood-Madison 2014 01/06/2013 Lady Eagles Throwaround 2
17. 29-0 Chelsea Carpenter Walnut Hills 2014 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
18. 28-9.75 Monique Frazier Pickerington Central 2013 01/12/2013 Tiffin University High School Indoor Meet #1
19. 28-3 Emily Wolf Kings 2014 01/19/2013 University of Findlay High School Invite I (Div 1)
20. 28-2 Maddie Ziccardi Cuyahoga Falls 2014 01/19/2013 Kent State HS Open #1
21. 27-7.5 Sarah Cooper Geneva 2013 01/18/2013 SPIRE Scholastic Open
22. 26-3 Vanessa Vodan Berea 2016 01/13/2013 Youngstown State HS Meet #1
23. 26-2 Kandis Mascall Wayne 2014 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
24. 25-9 Payton Breehl Cuyahoga Falls -- 01/19/2013 Kent State HS Open #1
25. 24-0 Margaret Mcafee Saint Joseph Academy 2015 01/18/2013 SPIRE Scholastic Open

Boys Weight Throw
1. 63-7.25 Lovell Peterson Wayne 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
2. 61-10 Aaron Zedella St. Edward 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
3. 58-6.5 John Maurins Mentor 2014 01/18/2013 SPIRE Scholastic Open
4. 56-3 John Brandon Hudson 2014 01/19/2013 Kent State HS Open #1
5. 53-11.75 Austin Crist Lancaster 2014 01/12/2013 Tiffin University High School Indoor Meet #1
6. 53-2.75 Robert Landers Wayne 2015 01/20/2013 University of Findlay High School Invite I (Div 2/3)
7. 51-1.5 Rehmaan Rafique Austintown Fitch 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
8. 50-2.5 Bryce Burnside Findlay 2013 01/19/2013 University of Findlay High School Invite I (Div 1)
9. 49-5 Jared Ballenger Fremont Ross 2014 01/20/2013 University of Findlay High School Invite I (Div 2/3)
10. 49-2 Logan Kusky Austintown Fitch 2016 01/13/2013 Youngstown State HS Meet #1
11. 49-0.5 Nate Hunter Brunswick 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
12. 48-10 John Zedella St. Edward 2015 01/13/2013 Youngstown State HS Meet #1
13. 48-10 Tim Breiding Cuyahoga Falls 2014 01/19/2013 Kent State HS Open #1
14. 48-7 Max Seipel Avon Lake 2014 01/19/2013 Kent State HS Open #1
15. 47-7.5 Dan Jindra Brunswick 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
16. 43-11.5 James Eblen Centerville 2015 01/19/2013 University of Findlay High School Invite I (Div 1)
17. 43-4 Tim Roop Centerville 2015 01/19/2013 University of Findlay High School Invite I (Div 1)
18. 42-11.5 Nick Zak Brunswick 2015 01/12/2013 Oberlin HS Invitational #1
19. 42-10.25 Nik Curtiss Lancaster 2016 01/12/2013 Tiffin University High School Indoor Meet #1
20. 42-9 Jake Dorbish Austintown Fitch 2016 01/13/2013 Youngstown State HS Meet #1
21. 41-10.25 Seth Tribby Lancaster 2014 01/12/2013 Tiffin University High School Indoor Meet #1
22. 40-11 Christian Herold Lancaster 2015 01/12/2013 Tiffin University High School Indoor Meet #1
23. 40-7 Jr Ballenger Lancaster 2015 01/12/2013 Tiffin University High School Indoor Meet #1
24. 37-6 Austin Monyak Brunswick 2013 01/12/2013 Oberlin HS Invitational #1
25. 36-8.75 Ricky Hyman-llyod Mentor 2015 01/18/2013 SPIRE Scholastic Open

Girls Shot Put


1. 40-11 Christine Bohan Avon Lake 2013 01/19/2013 Kent State HS Open #1
2. 39-5 Kaylee Antill Tri-Valley 2015 01/12/2013 Ohio Wesleyan HS Open**
3. 38-7.5 Ashley Freshkorn Hamilton Township 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
4. 38-0.75 Chelsea Carpenter Walnut Hills 2014 01/19/2013 Ohio State University Buckeye High School Qualifier #1
5. 37-5 Teria Mackey Wayne 2014 01/20/2013 University of Findlay High School Invite I (Div 2/3)
6. 37-0.75 Dajsha Avery Wayne 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
7. 36-6.5 Gabby Figueroa Austintown Fitch 2014 01/13/2013 Youngstown State HS Meet #1
8. 35-7.75 Cari Pallini Medina 2013 01/13/2013 Youngstown State HS Meet #1
9. 35-6.5 A'reyna Hughes Wayne 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
10. 34-9.5 Tradazia Merchant Austintown Fitch 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
11. 33-11.25 Ashlei Gard Tri-Valley 2013 01/19/2013 Ohio State University Buckeye High School Qualifier #1
12. 33-10.75 Brianna Jumper Wayne 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
13. 33-8 Arlesha Cospy Trotwood-Madison 2014 01/06/2013 Lady Eagles Throwaround 2
14. 33-7 Paige Caldwell Bishop Hartley 2013 01/12/2013 Ohio Wesleyan HS Open**
15. 33-5 Haley Lyle Westlake 2014 01/12/2013 Oberlin HS Invitational #1
16. 33-5 Erica King Cuyahoga Falls 2013 01/19/2013 Kent State HS Open #1
17. 33-1.5 Rachael Aikens Wayne 2014 01/20/2013 University of Findlay High School Invite I (Div 2/3)
18. 32-10 Monique Frazier Pickerington Central 2013 01/12/2013 Tiffin University High School Indoor Meet #1
19. 32-4.5 Kandis Mascall Wayne 2014 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
20. 31-9 Kacy Wilson Brunswick 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
21. 31-9 Maddie Komorowski Solon 2015 01/19/2013 Akron Jerome Fields Meet OPEN HS
22. 31-7 Maddie Ziccardi Cuyahoga Falls 2014 01/19/2013 Kent State HS Open #1
23. 31-2.5 Erionna Bush Centerville 2013 01/19/2013 Ohio State University Buckeye High School Qualifier #1
24. 30-7 Sarah Cooper Geneva 2013 01/18/2013 SPIRE Scholastic Open
25. 29-1 Sydney Jones Brunswick 2014 01/12/2013 Oberlin HS Invitational #1

Boys Shot Put
1. 57-11.75 John Maurins Mentor 2014 01/18/2013 SPIRE Scholastic Open
2. 56-1.75 Aaron Zedella St. Edward 2013 01/13/2013 Youngstown State HS Meet #1
3. 54-5 Grant Cartwright Olentangy Liberty 2013 01/19/2013 Ohio State University Buckeye High School Qualifier #1
4. 52-0 Max Seipel Avon Lake 2014 01/19/2013 Kent State HS Open #1
5. 51-6 Mike Hierholzer Medina 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
6. 50-2.25 Dallas Jones Madison Comprehensive 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
7. 50-0 Jared Ballenger Fremont Ross 2014 01/20/2013 University of Findlay High School Invite I (Div 2/3)
8. 49-10.5 Lovell Peterson Wayne 2013 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
9. 49-5.75 Colin Prouty Tri-Valley 2014 01/19/2013 Ohio State University Buckeye High School Qualifier #1
10. 49-4.5 Robert Landers Wayne 2015 01/19/2013 Ohio State University Buckeye High School Qualifier #1
11. 48-8.25 Jon Burwell Tri-Valley 2013 01/19/2013 Ohio State University Buckeye High School Qualifier #1
12. 48-6.5 Maurice Harris St. Francis De Sales-Toledo 2014 01/19/2013 University of Findlay High School Invite I (Div 1)
13. 48-3.25 Dorian Hendrix Wayne 2014 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
14. 47-9 Nathaniel Devers Massillon-Washington 2014 01/19/2013 Akron Jerome Fields Meet OPEN HS
15. 45-11.25 Ellery Lassiter Walnut Hills 2014 01/19/2013 Ohio State University Buckeye High School Qualifier #1
16. 45-8 John Zedella St. Edward 2015 01/19/2013 Akron Jerome Fields Meet OPEN HS
17. 45-7.25 Christian Herold Lancaster 2015 01/19/2013 Ohio State University Buckeye High School Qualifier #1
18. 45-7 Terrance Brooks Mansfield Senior 2014 01/12/2013 Western Ohio Officials Invitational at Ohio Northern University
19. 45-2 Ethan Elias Marlington 2013 01/19/2013 Kent State HS Open #1
20. 45-0 Nick Eader Watkins Memorial 2013 01/19/2013 Ohio State University Buckeye High School Qualifier #1
21. 44-10 Nick Seme Wadsworth 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
22. 44-7 Kyle Stump Mount Vernon 2015 01/19/2013 Ohio State University Buckeye High School Qualifier #1
23. 44-5 Phil Jagers Solon 2013 01/19/2013 Akron Jerome Fields Meet OPEN HS
24. 43-5.5 Dalton Coffey Geneva 2013 01/18/2013 SPIRE Scholastic Open
25. 43-2.5 Eddie Kimbrough Marietta High School 2013 01/13/2013 Marietta HS Open Meet #1