Well its official- Im back to square one it seems.
Three weeks later after being sick, feverish, complete loss of appetite, and just feeling miserable I can tell most of my lifts are down almost 10%. I am also down almost 15 lbs total bodyweight since I got whatever it was that I had. Now Im trying to let my lungs recover since I am still having a hard time breathing.
So I hit the weights pretty hard this morning. Yep, 6am lifting brought on by my fresh batch of NO Shotgun. I definitely had a renewed sense of purpose and Nate (one of my throwers) put it best "its like getting really amped up for a fight you know you are going to get your ass kicked." That was about 95% true. Everything felt heavy and I just feel soft now. I looked back at my old workouts and I am roughly back to November as far as upper body. I dont know the damage of my lower body just yet but Ill figure that out tommorow morning.
Either way heres how today went-
Shoulder pre-hab work
Bench press 5x6@225, 5x225 w/light bands (way down)
DB Incline press 12x70, 10x70, 8x65, 8x65, 9x60
Bentover Row 5x6@210, 8x210 w/mini bands (think i hurt my back already)
Pullups 4,5,5 - Eccentric pullups 2x5
DB Overhead press 3x8@40lbs, 12x40lbs
T-band Row , micro band 3x15
So here we go again. Im rewinding all the way back to November so I can hopefully restore all this lost muscle and strength I used to have.
...and things were going so damn good.
Monday, February 28, 2011
Tuesday, February 8, 2011
Failed test week
Eff-you Bronchitis.
If I were to sum up this week (yes, I realize its Tuesday only) that first phrase would fit it perfectly.
I want to say 6 weeks of training went to waste but I'm not 100% sure just yet. I'm probably long overdue for a good de-load week or two and perhaps being sick will just reinforce that. Trouble is I really feel like I was getting strong as hell the past 3 weeks and this week is just frustrating now.
I'm not even going to bother squatting this week. I tried benching yesterday and just feel miserable. Shoulder hurts, foots sore, and everything is sore just from two exercises (failed attempt at max bench and some face pulls with a mini-band. I wanted to work up to a single rep max in bench and could tell something was off right from the get go. My shoulder took way longer than normal to get warmed up and 225 felt extremely heavy. Two weeks ago just messing around I repped 225 a lifetime PR of 18 reps and 5 felt difficult last night. Well I worked up to 315 and my intention was to hit it twice. One rep made me realize that was NOT going to happen. So just throwing caution to the wind I went straight to what should have been a 5lb single PR- 345. Got it off the rack. Brought it down. Never had a shot at going back up. So much for a big PR I was looking forward to. This is even more frustrating as just a week ago I hit new PRs with 350x1 with a 2-board and 370x1 with a 3 board. In fact I really felt that 405 on a 3 board is just right around the corner considering not even 2 months ago I couldn't even budge 365 off 4 boards.
I have video of nearly dropping 345 on me off the rack and struggling with 315 but figured that crap ain't even worth posting up anymore. I do have some decent footage of my throwers putting in work, however. So I figure once we get some big lifts in to finish off this week I get those vids posted.
I'm probably more to blame than anything since this whole weekend was just a blur. Friends birthday on Friday and our track fundraiser Saturday led to a really groggy Sunday. I missed most of the Super Bowl due to just being exhausted. Took a nap at around 6:30pm after only getting 4 hours of sleep Saturday night which followed a very limited night of rest Friday. So really this train wreck got rolling Friday afternoon with a good hard workout but then I probably got less sleep the next 2 nights then I would a normal night.
So moral of the story? Got to get my priorities right. Last weekend was just bad timing to go on a bender and now Im paying for it. So now its chicken noodle soup, a gallon of water, and sitting in bed until this thing passes.
If I were to sum up this week (yes, I realize its Tuesday only) that first phrase would fit it perfectly.
I want to say 6 weeks of training went to waste but I'm not 100% sure just yet. I'm probably long overdue for a good de-load week or two and perhaps being sick will just reinforce that. Trouble is I really feel like I was getting strong as hell the past 3 weeks and this week is just frustrating now.
I'm not even going to bother squatting this week. I tried benching yesterday and just feel miserable. Shoulder hurts, foots sore, and everything is sore just from two exercises (failed attempt at max bench and some face pulls with a mini-band. I wanted to work up to a single rep max in bench and could tell something was off right from the get go. My shoulder took way longer than normal to get warmed up and 225 felt extremely heavy. Two weeks ago just messing around I repped 225 a lifetime PR of 18 reps and 5 felt difficult last night. Well I worked up to 315 and my intention was to hit it twice. One rep made me realize that was NOT going to happen. So just throwing caution to the wind I went straight to what should have been a 5lb single PR- 345. Got it off the rack. Brought it down. Never had a shot at going back up. So much for a big PR I was looking forward to. This is even more frustrating as just a week ago I hit new PRs with 350x1 with a 2-board and 370x1 with a 3 board. In fact I really felt that 405 on a 3 board is just right around the corner considering not even 2 months ago I couldn't even budge 365 off 4 boards.
I have video of nearly dropping 345 on me off the rack and struggling with 315 but figured that crap ain't even worth posting up anymore. I do have some decent footage of my throwers putting in work, however. So I figure once we get some big lifts in to finish off this week I get those vids posted.
I'm probably more to blame than anything since this whole weekend was just a blur. Friends birthday on Friday and our track fundraiser Saturday led to a really groggy Sunday. I missed most of the Super Bowl due to just being exhausted. Took a nap at around 6:30pm after only getting 4 hours of sleep Saturday night which followed a very limited night of rest Friday. So really this train wreck got rolling Friday afternoon with a good hard workout but then I probably got less sleep the next 2 nights then I would a normal night.
So moral of the story? Got to get my priorities right. Last weekend was just bad timing to go on a bender and now Im paying for it. So now its chicken noodle soup, a gallon of water, and sitting in bed until this thing passes.
Wednesday, February 2, 2011
600lb Box Squat - A really heavy journey. Part 1
So I wanted to start a log and track my progress with my box squat. to the seasoned lifter, especially one in my weight class, 600lbs really is not that great of an achievement. There is one major influence to my entire training program. A little over a year I suffered a pretty bad back injury. MRIs are expensive so I could not afford a proper diagnosis although an Xray from my chiropractor showed two tilted vertebrae. Specifically from a side angle you can clearly see the bottom of T-10 and the top of T-11. More than likely this has caused ,at the least, herniated disc and possibly a rupture.
End result? Couldn't do a damn thing. My athletes would joke on me as I was stuck riding around practice in a golf cart, using crutches during meets, and overall felt worthless. This was when the sciatica symptoms started kicking in. Worst pain ever. Putting my shorts on was a chore. Drop something on the ground? Had to hope someone could help me pick it up. Strength was gone. Motivation- gone. Enthusiasm- gone. Definitely a tough spot.
I eventually considered a career change. How could I train athletes when I couldn't do anything myself? Well I got lucky and a good friend of mine recommended me to a chiropractor. Now I hate doctors. My opinion is they just look at you and write you some drug prescription and send you on your way. So with that in mind I really did not know what to think of seeing a guy who's intentions were to bust my back apart and just do some sadistic crap to me in hopes of making me feel better. Well turns out I was right for the most part. Just in a good way I suppose.
I scheduled a twice a week package for the first month. It was only after 2 weeks I realized my sciatica only acted up when I aggravated the condition but at least I could sleep again. After the first month I was back in the gym doing some light rehab exercises. Mostly stability work, planks, partial bends, and a lot of stationary bike. I could still bench but not much and had a few working parts on me that I trained normally but anything that was weight bearing through the back or hips was out of the question.
So there's a lot more in details there but to save time ill fast forward about 5 months of annoying, repetitive, and painful rehab to August. I decided to try box squatting again. Crazy stuff but I was feeling ballzy. I hate belts but figured Id need to start wearing one and got to a few light sets around the 225 range. Felt pretty good. So I moved up to about 315. I knocked out 5 reps. Outstanding. So my meat head side took over and said "let's go see what we got!" Next thing I know I got 405 on my back and squeezed out a single. Holy shit. I decided to stop there since my back was getting sore but the fact remained- I can squat again.
(skip towards the end to see the 405)
So I started training again. Full tilt. Balls out squatting till I wanted to puke, benching till my shoulders were on fire, and throwing and running gain. Now mind you it wasn't all great. I couldn't run MUCH and I had many sessions that were limited due to were soreness or aches. I had to be careful and listen to my body for once. The bottom line though was I was still getting stronger.
Fast forward to December roughly 3 months later and I hit a monster lift- 455x5. Unfortunately my camara died but I did get the 425x2 on film. I stopped at 2 because I just KNEW I had more in me. Coincidentally I also revamped my program and not only mine but my throwers lifts were, and still are, shooting through the roof. Thanks Westside and Joe DeFranco as those were two major influence to the new program.
[youtube]GvflXESv-VM[/youtube]
So here we are today. I'm rushing this a little since I got to get leaving soon but this past Monday I once again hit another rep PR of 425x3 with the average bands. If you're not familiar with them they are rated at 75lbs a piece which on paper means that bar weighed around 575 or more at lockout. Truthfully I have no idea. I'm 6'1 and the bands are wrapped tightly around the pegs at the floor so ill let you figure out the math. Either way that blows out any number I thought Id hit 4 months ago. Next Monday I am regular testing and plan on going straight to 500 for reps.
Here's to a healthy back.
End result? Couldn't do a damn thing. My athletes would joke on me as I was stuck riding around practice in a golf cart, using crutches during meets, and overall felt worthless. This was when the sciatica symptoms started kicking in. Worst pain ever. Putting my shorts on was a chore. Drop something on the ground? Had to hope someone could help me pick it up. Strength was gone. Motivation- gone. Enthusiasm- gone. Definitely a tough spot.
I eventually considered a career change. How could I train athletes when I couldn't do anything myself? Well I got lucky and a good friend of mine recommended me to a chiropractor. Now I hate doctors. My opinion is they just look at you and write you some drug prescription and send you on your way. So with that in mind I really did not know what to think of seeing a guy who's intentions were to bust my back apart and just do some sadistic crap to me in hopes of making me feel better. Well turns out I was right for the most part. Just in a good way I suppose.
I scheduled a twice a week package for the first month. It was only after 2 weeks I realized my sciatica only acted up when I aggravated the condition but at least I could sleep again. After the first month I was back in the gym doing some light rehab exercises. Mostly stability work, planks, partial bends, and a lot of stationary bike. I could still bench but not much and had a few working parts on me that I trained normally but anything that was weight bearing through the back or hips was out of the question.
So there's a lot more in details there but to save time ill fast forward about 5 months of annoying, repetitive, and painful rehab to August. I decided to try box squatting again. Crazy stuff but I was feeling ballzy. I hate belts but figured Id need to start wearing one and got to a few light sets around the 225 range. Felt pretty good. So I moved up to about 315. I knocked out 5 reps. Outstanding. So my meat head side took over and said "let's go see what we got!" Next thing I know I got 405 on my back and squeezed out a single. Holy shit. I decided to stop there since my back was getting sore but the fact remained- I can squat again.
(skip towards the end to see the 405)
So I started training again. Full tilt. Balls out squatting till I wanted to puke, benching till my shoulders were on fire, and throwing and running gain. Now mind you it wasn't all great. I couldn't run MUCH and I had many sessions that were limited due to were soreness or aches. I had to be careful and listen to my body for once. The bottom line though was I was still getting stronger.
Fast forward to December roughly 3 months later and I hit a monster lift- 455x5. Unfortunately my camara died but I did get the 425x2 on film. I stopped at 2 because I just KNEW I had more in me. Coincidentally I also revamped my program and not only mine but my throwers lifts were, and still are, shooting through the roof. Thanks Westside and Joe DeFranco as those were two major influence to the new program.
[youtube]GvflXESv-VM[/youtube]
So here we are today. I'm rushing this a little since I got to get leaving soon but this past Monday I once again hit another rep PR of 425x3 with the average bands. If you're not familiar with them they are rated at 75lbs a piece which on paper means that bar weighed around 575 or more at lockout. Truthfully I have no idea. I'm 6'1 and the bands are wrapped tightly around the pegs at the floor so ill let you figure out the math. Either way that blows out any number I thought Id hit 4 months ago. Next Monday I am regular testing and plan on going straight to 500 for reps.
Here's to a healthy back.
Wednesday, January 26, 2011
So this is it...
Day 1
My version of "The Decision".
Today I realized what it is that I truly what out of what I am doing- my own gym. A sanctuary for the hardcore athlete and lifter. A haven for the refugees sick of health clubs and planet weakness gyms. A place to get away from the frat boys and magazine lifters trying out the latest fad in fitness.Those who are committed to a cause and need a facility to help them achieve these goals.
So what the hell am I going to call it?
I had a couple ideas so far. One being my blogs name but not sure I want the word 'fitness' to be associated with what I plan on doing. Fitness is a by product. A side effect. Its something that is just to be expected and therefore not a goal in my training.
One name I am starting to like is Body Shop Athletics or BSA. This was inspired not only by the idea of starting a gym in a garage or warehouse but also the notion that every athlete I have worked with in the past 10+ years has all gone through some major body modifications. With my latest program and my athletes this season thus far speaks volumes to this. Hell, I got one kid that has been training for about 12 weeks since football ended has packed on almost 20lbs and is stretching out of his shirts. So I am definitly putting that at the top of my list.
Another idea was Olympus Athletics and Fitness. Once again I dont like that fitness word being in there. Everyone just tags that onto their treadmill health club just to attract the resolution or spring break crowd. So how about Olympus Athletics? Maybe. OA? Not much a ring to that. Plus it has the Greek theme to it that I really dont relate to at all. Im mostly German/Irish so thats about the farthest away from Greece you can be while still being in the same Continent...moving on.
I could just go with Praters Training Systems- PTS. Then I would feel like Im ripping off DeFranco and thats just an insult to the man who I have pulled more than a few ideas from. Then again I can't rule it out.
Location?
Right now I found a few warehouse locations in the Berea area. I would like to stick to either Strongsville, Berea, or possibly Middleburg. Biggest issue I am having is pricing for the lease and proximity to a major road. Just being realistic I need to be by people and easily accesible.
Pricing?
This ones tricky. How can I keep prices low enough to attract clients but high enough to stay afloat and keep the club somewhat private. In other words every commercial gym charges 10-20 bucks these days just attract thousands of clients and hope that only 20 of them regularly use the place. My plan is to have 30-40 clients paying either a monthly premium around 30-50 a month or the typical style of programming and the athlete pays for a training package.
Packages?
This ones trickier. Ive been looking at ideas for training packages of 4-12 weeks in duration and 1,2,3, or 4 days a week training periods. Id expect the 1 a week clients to pay the most per session (probably 15) while the 4 a week would be around 8 bucks or less. Overall the 4x/wk would be more but there programs would be the most effective and time consuming.
Lastly, I need to look at training camps. I figure my primary clients are going to be Football, Track, Baseball, and maybe Wrestling. A big one will be pre-season training and Combine Preperation. Lets face it these are not my specialities but bills need to be paid and exposure given. Nothing better than producing a few big name D1 athletes and peoples heads will start turning your direction. So not only do I need equipment but some more training myself. Heres what I got so far....
-Several bands. Probably 3 dozen total varying from micro (5lbs) to a single Monster (200lbs).
-About 150kg in bumper plates
-A few predesigned training programs (although I will personalize when I can)
-4lb, 6lb, 8, 10, 12, 15, and 18lb medicine balls
-A bigass dream
...yea I got a long way to go.
My version of "The Decision".
Today I realized what it is that I truly what out of what I am doing- my own gym. A sanctuary for the hardcore athlete and lifter. A haven for the refugees sick of health clubs and planet weakness gyms. A place to get away from the frat boys and magazine lifters trying out the latest fad in fitness.Those who are committed to a cause and need a facility to help them achieve these goals.
So what the hell am I going to call it?
I had a couple ideas so far. One being my blogs name but not sure I want the word 'fitness' to be associated with what I plan on doing. Fitness is a by product. A side effect. Its something that is just to be expected and therefore not a goal in my training.
One name I am starting to like is Body Shop Athletics or BSA. This was inspired not only by the idea of starting a gym in a garage or warehouse but also the notion that every athlete I have worked with in the past 10+ years has all gone through some major body modifications. With my latest program and my athletes this season thus far speaks volumes to this. Hell, I got one kid that has been training for about 12 weeks since football ended has packed on almost 20lbs and is stretching out of his shirts. So I am definitly putting that at the top of my list.
Another idea was Olympus Athletics and Fitness. Once again I dont like that fitness word being in there. Everyone just tags that onto their treadmill health club just to attract the resolution or spring break crowd. So how about Olympus Athletics? Maybe. OA? Not much a ring to that. Plus it has the Greek theme to it that I really dont relate to at all. Im mostly German/Irish so thats about the farthest away from Greece you can be while still being in the same Continent...moving on.
I could just go with Praters Training Systems- PTS. Then I would feel like Im ripping off DeFranco and thats just an insult to the man who I have pulled more than a few ideas from. Then again I can't rule it out.
Location?
Right now I found a few warehouse locations in the Berea area. I would like to stick to either Strongsville, Berea, or possibly Middleburg. Biggest issue I am having is pricing for the lease and proximity to a major road. Just being realistic I need to be by people and easily accesible.
Pricing?
This ones tricky. How can I keep prices low enough to attract clients but high enough to stay afloat and keep the club somewhat private. In other words every commercial gym charges 10-20 bucks these days just attract thousands of clients and hope that only 20 of them regularly use the place. My plan is to have 30-40 clients paying either a monthly premium around 30-50 a month or the typical style of programming and the athlete pays for a training package.
Packages?
This ones trickier. Ive been looking at ideas for training packages of 4-12 weeks in duration and 1,2,3, or 4 days a week training periods. Id expect the 1 a week clients to pay the most per session (probably 15) while the 4 a week would be around 8 bucks or less. Overall the 4x/wk would be more but there programs would be the most effective and time consuming.
Lastly, I need to look at training camps. I figure my primary clients are going to be Football, Track, Baseball, and maybe Wrestling. A big one will be pre-season training and Combine Preperation. Lets face it these are not my specialities but bills need to be paid and exposure given. Nothing better than producing a few big name D1 athletes and peoples heads will start turning your direction. So not only do I need equipment but some more training myself. Heres what I got so far....
-Several bands. Probably 3 dozen total varying from micro (5lbs) to a single Monster (200lbs).
-About 150kg in bumper plates
-A few predesigned training programs (although I will personalize when I can)
-4lb, 6lb, 8, 10, 12, 15, and 18lb medicine balls
-A bigass dream
...yea I got a long way to go.
Wednesday, October 13, 2010
Time to start blogging
Well this whole blogging thing is new to me but I look at it as an oppurtunity to finally get my business started, advance my coaching career, and begin a path as a personal trainer.
So just in case if this seems very adlib and thrown together, well, it is.
So where to start? Well I was born and raised in Brunswick, Ohio. Went to Brunswick High School where I lettered in 4 sports (Football, Wrestling, Swimming, and Track and Field). Track has always been my favorite sport and I really believe is what led me to my current career path. Almost the day I graduated I began coaching a peewee football team and I was hooked. We started as an unknown 1-7 team to within 3 years becoming division champions and undefeated the last 2 years I coached. I was then offered a position to work with the defense at Woodridge Junior High and was excited to be getting paid for what I love doing. In the two years I was there we had compiled a record of 15-0-1 (middle school does not have overtime unfortunately) with a total of teams scoring on average less than 7 points a game. At this same time period I also began coaching Jr. High Track at Brunswick. This was still voluntary but provided some invaluable experience. First two season I had 5 conferance champions! This actually led to my hiring as the Varsity coach and thus led what first started as a struggling program to having some of the best throwers in Ohio.
Current highlights;
Girls Discus Record- 147'7"
Boys Shot Put Record- 60'2.25"
Boys Discus Relay Record- 444'10"
Girls Shot Put Relay Record- 101'8"
Boys Indoor Weight (25#)- 61'
Girls Indoor Weight (20#)- 43'
1- All-American
1- State Champion
4- State Runner ups
9- All State
8- Conference Titles
In the 7 short years Ive been the coach at Brunswick's Throws program I have also worked extensively with the sprinters to develop strength, power, and also injury prevention. I also have been entrusted with the position of Fall Strength and Conditioning for not only T&F but also Wrestling and Baseball. I will say during my years at Kent State was incredibly helpful as I had my internship from there through Kris Lewandowski of SPI (Sports Performance Institute). Through my past training and experiences I am very confident in the upcoming seasons and wish good luck to everyone of my athletes.... all 95 of them.
So just in case if this seems very adlib and thrown together, well, it is.
So where to start? Well I was born and raised in Brunswick, Ohio. Went to Brunswick High School where I lettered in 4 sports (Football, Wrestling, Swimming, and Track and Field). Track has always been my favorite sport and I really believe is what led me to my current career path. Almost the day I graduated I began coaching a peewee football team and I was hooked. We started as an unknown 1-7 team to within 3 years becoming division champions and undefeated the last 2 years I coached. I was then offered a position to work with the defense at Woodridge Junior High and was excited to be getting paid for what I love doing. In the two years I was there we had compiled a record of 15-0-1 (middle school does not have overtime unfortunately) with a total of teams scoring on average less than 7 points a game. At this same time period I also began coaching Jr. High Track at Brunswick. This was still voluntary but provided some invaluable experience. First two season I had 5 conferance champions! This actually led to my hiring as the Varsity coach and thus led what first started as a struggling program to having some of the best throwers in Ohio.
Current highlights;
Girls Discus Record- 147'7"
Boys Shot Put Record- 60'2.25"
Boys Discus Relay Record- 444'10"
Girls Shot Put Relay Record- 101'8"
Boys Indoor Weight (25#)- 61'
Girls Indoor Weight (20#)- 43'
1- All-American
1- State Champion
4- State Runner ups
9- All State
8- Conference Titles
In the 7 short years Ive been the coach at Brunswick's Throws program I have also worked extensively with the sprinters to develop strength, power, and also injury prevention. I also have been entrusted with the position of Fall Strength and Conditioning for not only T&F but also Wrestling and Baseball. I will say during my years at Kent State was incredibly helpful as I had my internship from there through Kris Lewandowski of SPI (Sports Performance Institute). Through my past training and experiences I am very confident in the upcoming seasons and wish good luck to everyone of my athletes.... all 95 of them.
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