Strength Obsession

Warmed up to

70% for 3×10

Banded leg curls 4 x 10
Hanging leg raises 2 x 10

As usual Tony and Christy put on a great meet. It was a little rushed at times because of a flood of last minute entries. This on had the largest field to date, and required two platforms to get everyone in. They hired Texas Strength Systems to do the warm up room set up, and it was great. Four separate areas, and more weights than necessary. With five flights, we started at 8:45 and got finished at about 3:30, with the awards ending about and hour later. There was some really great lifting and some very strong competition. There were numerous State and American records set in many different weight classes.

My meet ended up like this:

Squat- 611#

Bench-436#

DL- 551#

Not my best showing by far, but with my meet prep being crap, I wasn’t expecting to do great. I made some mental mistakes that cost me some weight. The bench was once again my Achilles heel, but I will get that fixed before the next meet.

Overall a good meet, and a chance to see some people I only see when the meets come around. Congrats to all on a solid day.

My wife and I did the Austin Muddy Buddy race this past weekend. Contrary to my initial expectations, I Lived!! This is a far cry from the usual competitions I am used to coming from powerlifting. It is a bike-run buddy race, where one person starts on the bike and the other running. At the end of each mile (roughly), you go through an obstacle then switch .  The race was actually held just outside of Austin, between Henly and Johnson City. The race venue was great. They had the usual sponsor vendors, and mixed in some food vendors for last minute breakfasts. There were 900 teams. (1800 competitors!) They even had a last minute race the day before with 400 teams. Even with that many teams, everything went off without a hitch. That just goes show how much work these race directors put into getting everything just right. On our race day there were 7 waves. We were in the fifth wave, and I was the first biker since my wife is a much better runner.(The first biker rides three legs, and the first runner runs three legs) Well once we started, that turned out to not be the best strategy. Bike leg number one was considerably easy, but the second was very technical with most of it down hill over very rocky trails. My wife is a good rider, but she lacks trust in her riding skills. (she is better than she thinks) The course proved to be very challenging, with just about every racer having to dismount the bikes to walk them up and down hills. Four inches of rain in Austin helped make the race even more interesting. I found myself running uphill and having to walk downhill areas to stay on my feet. There was creativity put into the race trail. Each leg of the race had an area that made it different than the last. This was the most fun I have had at any competition in my adult life. There are Muddy Buddy races all over the U.S. and I suggest you find and buddy and get signed up. We will be doing the other race here in Texas in October in Dallas. Hope to see you there.

I want to finish by saying  Thank You to my wife. She is very competitive, but let that go so we could have fun. I wonder how a mix of endurance and powerlifting training will go?

Well the meet at Spring Fitness to day was fast. There were seven people there trying to get a high enough total to qualify for USAPL high school nationals. All but one was able to get in the lifts required. Overall very quick and a good experience for them all. Good Luck to them at nationals.

SO I was discussing the progress of  Strength Obsession with my wife. I was talking about how it was progressing slower than I had hoped, and things of that nature. She listened quietly as she always does, and then when I finished talking, she said something that at the time made me very angry. She simply said ” maybe you don’t want it bad enough.” WHAT do you mean! I was instantly enraged. I mean I study training styles, methods, and new approaches daily. How is it that I don’t want it enough? So she explained how she had come to this conclusion, and I had a rebuttal for every one.

Well needless to say she was finished talking with me about it, so I was left to ponder everything on my own. I thought about what she said. How could she say I didn’t want it enough? So I started going through all the things I do to better my knowledge base. All the training I have, the reading and practicing I have done, but there was one thing that kept not coming up often enough. I was not putting myself in front of the people I need to be trying to get into the gym. I do not advertise, vocalize, or knock on doors (figuratively) enough. Dang it, it happened again, she was right. No matter how bad I want this to take off, it is not going anywhere if no one is coming through the door. Well after an apology, we went over some thoughts I had on things I can do, and she gave me hers. Which as usual were probably better.

So after some direction, and self-realization, I am moving forward. I will be sending out more mailers, emails, and posting more on the social media networks. I am also setting up a referral service. (still working on that one) SO keep your eye out and start a list of people you know that are looking for a trainer.

Shelby Starnes of Troponin Nutrition has a new book out called ” A Simple Guide to Very Low Carb Diets.” This is a definite book to check out for anyone who finds they are carb sensitive, or if you just want to experiment with this sort of diet program.

In the book Shelby starts with what the goal of insulin manipulation is, and who the diet would be best for. From there he goes into the set-up for a typical diet, and even gives an example of an average daily intake for you to go off. Re-feeds are the next subject. He tells you what they are, then when and how to make them count. The tip of using them at the end of the day was a great one for me. If you start off with one, you are more likely to ruin the entire day. There are several pointers throughout the point to make sure you are getting the most from every aspect. The next chapter has to do with Cardio and Training on the diet. Many will be happy to know that the cardio can be cut back from what you are probably doing now. He also lets you know what to expect as far as fat loss on a weekly level. The supplementation section lets you know what to take due to the things you are not eating as part of the diet, and things you should be taking anyway. He also tells you the best source for each. Just like in his Macronutrient book, he gives you a list of the best protein and fat sources, and the nutrient content of common measures of the foods. This is followed by a list of supplies you need to pick up on your next trip to the grocery store.

The manual is a great read overall and another good resource from Shelby and Troponin.

Here is a link to where you can pick it up for only $9.95:

http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=3371

Why are so many people not willing to push themselves to the next level?  Are they afraid of what they may find out about themselves? It drives me crazy to see people complacent, when they have the potential to be better at their sport. Maybe it is the people they choose to surround themselves with. Their training partners do not aspire to move up, or they hold them back by not taking the risks themselves. Maybe everyone in the group wants to move up to the next goal, but none of them are willing to stick their neck out enough to say anything. Some people are surrounded by risk takers, yet never step up to the task. Why? Without pushing on for the goal, you never know your true potential. Yes there are factors like failure and injury. So what? Just hang around and dream of what it would be like? No thanks. Not for me. Wouldn’t you rather fail and know your limits?

I love the sport I have chosen. Powerlifting has given me an outlet for competition that I can continue for years to come. What makes me laugh is what people say and do when I tell people what I do for fun. Most guys grab their belly and say “yeah me too hahaha”. The funny thing about that, is that most of the big names in the sport have big guts. Anyway, I think the main reason they have an immediate reaction is the fact that most of them have no structured exercise program for themselves. I see it with my wife also. She tells people that she is a distance runner, and they always make some comment about how they don’t run unless chased. To me it is sad that people don’t want to train. The difference that 10 push ups, 10 sit-ups, and a 1 mile run can make on your quality of life is astounding. A 10 lb. difference in bodyweight can add years to your life, and nobody says you have to have visible abs. You don’t need a trainer to get going.  Just wake up and roll out of bed and  knock out a few push-ups, maybe some sit-ups, or walk around the block for starters. If you don’t like the idea of that first thing in the morning, then do it when you get home. I know I know, your busy. We are all busy. Trust me doctor visits are very time consuming. Just give it a try.

Get moving,

Cameron

Well…I am 8 weeks out from the American Open in Denver, CO.  I just looked up past results and last year the winner had a 700 kg total (1540 lbs).  This is a high goal.  I’m shooting for a 1400 total which is very fair – 500 squat, 400 bench and 500 dead lift.  With my new commitments to church, regular training is very difficult, but I’m committed for the next 7 weeks to kick tail.  This will include not going home for Thanksgiving.  I really want to do this meet and do my best possible.

On Saturday, I did a very light bench work out with supplemental work

155 lb x 5 sets of 3 reps.  Speed work

Triceps (overhand and underhanded) – 3 sets of 8 reps – 50 lbs and 35 lbs

Seated Rows – 4 sets of 8 reps – weight varied between 120 and 160 on the stack -

Lat pull downs – 4 sets of 10 reps – weight varied between 75 and 110 on the stack.  I am very week towards the bottom of the pull.  I can do between 160 and 170 on the stack, but most of the pull is momentum.  So I lower the weight so that I get a good workout on the bottom squeeze.

Bicep curls – 2 sets of 10 reps

Warmed up

Put suit on and did 4 sets of 3 of 405.  Still getting used to my suit.  Did straps down with knee wraps.  Feeling really good about wearing the suit.

Had to go to Summit Leadership meeting to couldn’t do anything else.

Deadlift Raw – 4 sets of 3 – 365.  It wasn’t difficult but I did not feel good that night

Pause Squat 3 sets of 5 – 135 -

Had to work quick as I had Koinonia to go to.

After not being able to train on Monday, I was excited to get back into my workouts.    I took one scoop of some powder Byron had and it gave me a bit of a boost.

Warm ups:  bar, 95, 140, 185, 230.

Put on my shirt – 319 off a two board (easy),  330 off a two board (easy),  336 of one board (easy),  343 off one board easy, 363 off one board (easy).   I did doubles of all weights except the 363.

I’m getting used to my shirt and starting to learn how to use it.   Of course, I thank all my lifting buddies for taking the necessary time in helping out.

Close grips – 3 sets of 8:  185, 195, 200

Front shoulder raises:  first with 35 lb plate, then with cable machine – 40 and 45

Weight Ab Work

Although everyone is planning on doing the Longhorn, I still have my sights on Denver (Dec 5).  I’ll know in the next week whether I am going for sure.

3 sets of 3 with 365 (sumo)- 100% raw

3 sets of 8 with 225 (conventional)

leg press machine – 3 sets of 5 – 5 plates.

Bent over rows – 2 sets of 8 (155) – wide grip; 2 sets of 8 (155) – medium grip

wrist curls

abs: 3 sets of 10 with 40 pound bar.

shrugs – 3 sets of 8 (275; 2 x 325)

Not a good bench day.  I think Mondays workout took it out of me for Wednesday.  225 felt heavy which isn’t normal

Warmed up as normal: 95, 135, 185, 225

(Shirt Work) Pops with 275.

Took 315 to 1 board for 2 reps;  335 to 1 board for one rep;  Then 335 to chest for one rep.

3 board:  365 at first it did not budge.  Refocused and came back doing it for a single and then a double.

Finished.

Very pleased with my squat workout today…First time I repped 275 since leaving for Sudan.

Squat – 5 sets of 5: 275

Straight legged deads – 3 sets of 8: 225

Leg Extensions – 3 sets of 10 – 160, 200, 220

Calf Raises: 3 sets of 10 – stack

Abs on machine.

I’m re-learning how to squat.  I was sitting back too far and in doing so my chest would come down.   I’m now not sitting back so far and I believe its helping my leverage as I’m staying underneath the bar.  I’m not doing a good morning half way up.

Deadlift workout

Warm up: 135, 225, 285

Reps: 4 sets of 4 of 345 (75%)

Pause Squats: 3 sets of 5 (2 count) of 175.   Learning to sit the bar higher on my back…helps me keep my back straight.

Forearm curls: 4 sets of 8

Bent over Rows:  2 sets of 8 wide grip – 135,  2 sets of 8 medium grip – 135

Only the second time I’ve put on a bench shirt in a year. Very pleasesd with my performance
Warm up Raw
1 set bar, 2 sets 95, 1 set 135, 1 set 185, 1 set 225, 1 triple of 245.

In Shirt
Pops with 275
On Two Board: doubles of 315, 330, 345, 365

Close grip bench: 4 sets of 8 with 185
Dips: 3 sets as many as you can do (15, 9, 6)

Second time in shirt went very well. I’m getting used to the shirt again and learning where I need touch to get the pop.

Jay one arm 100 lbs dumbell press.

This is how you train around an injury.

Tony’s annual powerlifting meet will be this weekend at Spring Fitness in Spring. Anybody who is close should come. It is always an interesting meet with people from all over. Plus they have best awards I have seen it is usually iPods and some sort of gear.