tag:blogger.com,1999:blog-72848176412075558182024-03-13T15:12:30.032-06:00Cody the Clydesdale"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly comes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precise moment in life than this, the WHITE MOMENT, and you will work hard for years, just to taste it again."Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.comBlogger1264125tag:blogger.com,1999:blog-7284817641207555818.post-47972543831269777242021-09-24T10:53:00.001-06:002021-09-24T10:53:49.603-06:00Attempt #2 at the 1500 meter<p> I made some mistakes when I gave up powerlifting and tried to start training for the 1500. I tried running every other day for thirty minutes, and cycling every other day for 30-60 minutes. After a little over two weeks my knees and ankles hurt so bad a had to quit. I begrudgingly went back to powerlifting. I wasn't happy about it. I was still burned out with powerlifting and I still really wanted to train and compete in the 1500 meter. After having gone back to powerlifting and contemplated on the things I did wrong I think I'm ready to give this another attempt. Last time I made the mistake of trying to run every other day for thirty minutes and I tried increasing my distance %10 every week. Those are solid plans. That's what I did back in 2006 when I decided to start training for triathlon. I weighed 292lbs back then. I ate well and trained hard every day. Made consistent increases in volume. I got faster and built more endurance. But it didn't work this time. Simply put, I'm 45 years old and close to 330lbs. My body can't handle what I did at 29 years old. I have to start out easier and build more gradually. So my plan starting on Sunday is to walk briskly every other day for 30 minutes, bike every other day, and once a week jog for twenty minutes. Just once until I drop some weight, build some endurance, get rid of years and years of fast twitch muscle, and build some slow twitch muscle. There's something that is pulling me to the 1500. I can't explain it. I'm obsessed with it. I'm excited about this new adventure. </p>Cody the clydesdalehttp://www.blogger.com/profile/13957453698270231746noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-75592909849315717312021-07-10T10:19:00.000-06:002021-07-10T10:19:40.396-06:00First week of track and field training<p>My first day of track training, training for the 1500m or 1 mile, was June 29th 2021. I'm doing what I learned from triathlon training a long time ago. I'm running and cycling zone 1 & 2 until I drop some weight and build a base. I've already increased my heart rate controlled speed. Not a ton. But I'm only 4 days of training I've increased my speed an average of 40 seconds per mile. 4 days ago I ran 2 miles averaging a 17:36 pace, warm up and cool down included. Today I ran the same distance at the same heart rate in 16:56. </p>Cody the clydesdalehttp://www.blogger.com/profile/13957453698270231746noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-49404734578831702742021-07-02T19:38:00.005-06:002021-07-02T19:43:06.509-06:00back to blogging? or switching sports?This season I qualified and was training for the tested powerlifting national championships in July and the IPL tested world championships in November. I asked my coach to let me push harder this year in training. He said he thought that was a bad idea but he'd program it if I wanted him to. Well apparently it was a bad idea, just like he said. I got my first two lifting related injuries. Nothing terrible. A pulled glute and a pulled oblique. They were bad enough I had to bail out of the national championships. I still had time to train have a good showing at worlds though. But when I was fully healed and got back to training I found I was severely burned out with powerlifting. So after about a month of contemplating I decided to switch sports top training for the 1500 meter, or mile track and field meet. It's not too terribly out of the blue. I competed in the 2018 and 2019 New Mexico games track and field 100, 200, and shotput taking 2nd, 3rd, and 1st respectively. <div><br /></div><div>One thing I noticed was blogging about powerlifting was BORING! But for done reason blogging about endurance athletics I have always enjoyed. Now that I started endurance athletics again I guess I'll start blogging again. </div>Cody the clydesdalehttp://www.blogger.com/profile/13957453698270231746noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-32338081246794138012020-04-23T09:29:00.001-06:002020-04-25T20:19:41.452-06:002020 USPA. national championshipsSeptember 7th I'll be competing in the 2020 tested USPA national championships. Last year I competed in the national championships for the 1st time. I only lifted my meet based on what i felt i could lift. I didn't care what anyone else lifted. This year i feel my only real competition is Tobias Elmer, 42 years old. This year I'll be basning my lifts on both what i can do and what he's doing also.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-36999593859571772522020-02-23T12:22:00.001-07:002020-02-23T12:22:59.578-07:0045-49 tested and non-testedI'm aging up to the 45-49 age group in November. I'm pretty excited to age up because I've never been able to make the qualifying totals for the USPA non-tested national championships in the 40-44 age group. I'm strong enough to qualify for the non-tested in the 45-49 age group. So if things continue as well as they are now I'll be qualifying for and competing in both the tested and non-tested national championships next year.<div><div>275 tested 45-49: 1166lbs<div>275 non-tested: 1320lbs</div><div><br></div><div>308 tested 45-49: 1276</div><div>308 non-tested 45-49: 1353</div></div></div>Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-50304775078544274532019-07-21T18:34:00.001-06:002019-07-21T18:34:49.205-06:00USPA qualifying totals<p dir="ltr">Tested nationals for 40-44<br>
242- 1209<br>
275- 1249<br>
308- 1277<br>
SHW- 1303</p>
<p dir="ltr">Non-tested nationals<br>
242- 1376<br>
275- 1414<br>
308- 1448<br>
SHW- 1478</p>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-17554035603293782402019-07-03T14:51:00.001-06:002019-07-03T14:51:22.920-06:00The 2019 New Mexico games track and field<p dir="ltr">On Saturday June 29th I competed in the New Mexico games track and field. I ran in the 100 meter, 200 meter, and shotput. I finished in last place in the 100 & 200. But I finished in first place in the shotput with a throw on 10.95 meters, or 35 feet, 11 inches. This was the first time I'd thrown shotput since 1989, when I was in 8th grade 😁</p>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-21125899600668289592019-06-06T15:37:00.001-06:002019-06-06T15:37:44.031-06:00Reverse diet on Avatar nutrition<p dir="ltr">I'm approximately 5 weeks out from the USPA <u>tested</u> powerlifting national championships. Starting today I <u>switched</u> from Avatar nutrition's conservative weight loss to a conservative reverse diet in the hopes of gaining as much strength as I can for the meet. This will be my first powerlifting national championships. I'll be lifting as a 308 in the 40-44 raw open division.</p>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com1tag:blogger.com,1999:blog-7284817641207555818.post-49531017815643262802019-05-31T07:39:00.001-06:002019-05-31T07:39:53.754-06:002019 NASA powerlifting state championships<p dir="ltr">In April 2019 my two son's and I competed in the NASA New Mexico powerlifting state championships. Cody set 4 national records, 4 state records, and won the state championships in his division. Rion set 3 National powerlifting records, 4 state records, and won the state championships in his division. I was still recovering from competing the weekend before and only did one light squat, bench, and deadlift. Since I was the only one in my division I still won my 9th powerlifting state championship! </p>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-8108350158129825352019-05-31T07:32:00.001-06:002019-05-31T07:34:19.351-06:00Tested USPA NM powerlifting state championships<p dir="ltr">I haven't posted much in a long time. For some reason I couldn't log into my blog on my phone and I never have enough time to blog at home on my home computer. I just found out Blogger has an app. Perfect!  </p>
<p dir="ltr">Summer last year I qualified for the USPA national powerlifting championships as a super heavyweight (SHW). I looked up the totals from last year and saw that the the SHW division has some monsters! I went back to CrossFit, this time at Black Box Fitness here in Albuquerque, and sprint distance track training to try and loose enough weight to drop a weight class. It worked! By December at the USPA New Mexico tested powerlifting state championships I had lost 42lbs and competed as a 308. Not only did I win 1st place as a 307 40-44 age group, I qualified again for nationals in the new weight class 😀. That was my 8th state championships win! <u>Now</u> I'm 5 weeks out from competing in my first ever USPA powerlifting national championships! </p>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-44210368289857773422019-05-19T20:45:00.000-06:002019-05-19T20:45:20.053-06:00USPA New Mexico tested powerlifting state championshipsIn April 2019 I competed in the USPA New Mexico tested state championships. I lifted 462, 319, 522.5. In kilos it was 210, 145, 237.5. I qualified as a 308 for the USPA national championships that will be held in July in Las Vegas NM.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-2577788826708209042018-12-17T17:26:00.001-07:002018-12-17T17:26:00.862-07:00USPA powerlifting state championshipsOn Dec 1st 2018 I competed in the USPA powerlifting state championships in New Mexico. I set lifetime best lifts in all three lifts. I lifted a 502.5/355/577.5/1430. I qualified for the 2019 USPA powerlifting national championships that will be held in July in Las Vegas Nevada.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-53106551109998405692018-12-17T17:14:00.000-07:002018-12-17T19:39:16.077-07:00The RKU 1st annual invitational weightlifting meetOn 12/15/18 my son and I completed in the RKU 1st annual weightlifting invitational.<br />
<br />
My son is 11 and weighed in at 30.6k. He went 5/6 and lifted a 15/21/36. His clean and jerk was a lifetime best.<br />
<br />
I weighed in at 138.8k. I lifted in the 40-44 AG SHW division. I lifted lifetime best lifts of 101/128/229. I took 1st place in my division. My clean and jerk was high enough to break the New Mexico state record if we had lifted in New Mexico instead of Texas.<br />
<br />Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-71766090686284379982018-10-11T09:40:00.001-06:002018-10-11T09:40:45.879-06:00Max dayOn October 20th 2018 my powerlifting coach Vernon Smith is having me do a test day. I'll be attempting a 470 squat, 330 bench, and 520 deadlift. Those will all be lifetime best lifts. Based off of those numbers hell build the last part of the program for the Dec 1st USPA New Mexico state championships. I'm hoping to qualify for my first powerlifting national championships.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com1tag:blogger.com,1999:blog-7284817641207555818.post-17074788518539162332018-09-20T21:21:00.000-06:002018-09-20T21:26:00.233-06:00Powerlifting coach and life motivator<div dir="ltr" style="color: purple; font-family: sans-serif; font-size: 12.8px;">
I go on and on about how awesome my powerlifting coach is. Every week I always send my coach a report on how training is going. I didn't this last week. He never lets anything fall through the cracks. He misses nothing. So he contacted me to see how everything was going. Here was our exchange. As you can see, he really is awesome.</div>
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<div dir="ltr" style="color: purple; font-family: sans-serif; font-size: 12.8px;">
Coach,<br />
I was a little distracted this week I did all the workouts. But i didn't take any notes. But I was confused why all my numbers were going up except my pull-ups. I'm back up to 300lbs. Which explains both the strength gain and getting worse at pull-ups.</div>
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Thanks for the reminder.<br />
Cody</div>
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Hi Cody,</div>
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I imagine you’re feeling pretty disappointed about that. What do you think has led you back up that road? Life stressors? Boredom? Want for strength gains? </div>
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The first step back on the weight loss wagon can be the hardest. I’ve felt that hopelessness too. It helped me to remember that it is only one step, though. Get back on the diet for one day, then two days, then a week, then it slowly becomes a habit again. It’s one hard step, but it’s one step I know you can take when you’re ready. </div>
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<br /></div>
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Vernon</div>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-59129626452298323862018-08-27T06:06:00.000-06:002018-08-27T06:06:13.905-06:00<div style="color: #454545; font-family: sans-serif; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Phase 2 of training for the Dec 1st meet</span></div>
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<span style="font-size: medium;">Day</span></div>
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<span style="font-size: medium;"> 1</span></div>
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<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 340x5, then do 2 back down sets of 5 reps with 320.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 3 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 240). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 3 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).</span></div>
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<span style="font-size: medium;">Side planks - 3 sets of a 40 second hold on each side.</span></div>
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<span style="font-size: medium;">Day 2</span></div>
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<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 375x5, then do 2 back down sets of 5 reps with 355. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 3 sets of 8 (warm up with 135x5; your working sets will all be with 170).</span></div>
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<span style="color: #454545; font-family: .SFUIText; font-size: medium;">Pull ups - 3 sets of 6-8.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 3 sets of 12 with a 35 lb. DB.</span></div>
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<span style="font-size: medium;">Day 3</span></div>
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<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 255x5, then do 2 back down sets of 5 with 240.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 3 sets of 5 with 225.</span></div>
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<span style="font-size: medium;">Horizontal Cable Rows - 3 sets of 10 (try ~150 lbs.).</span></div>
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<span style="font-size: medium;">Close grip bench press - 3 sets of 8 with 165. </span></div>
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<span style="font-size: medium;">Heavy DB carry - 3 sets of 150' with 80 lb. DBs. </span></div>
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<span style="font-size: medium;">Day 4</span></div>
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<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 3 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 3 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 3 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 3 sets of 10 (try about 120 lbs.).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 3 sets of 10 (use ~75 lbs. for these).</span></div>
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<span style="font-size: medium;">Day 5</span></div>
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<span style="font-size: 12.8px;"><br /></span><div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 350x5, then do 3 back down sets of 5 reps with 325. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 4 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 245).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 120).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 4 sets of a 45 second hold on each side.</span></div>
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<span style="font-size: medium;">Day 6</span></div>
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<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 390x5, then do 3 back down sets of 5 reps with 360.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 175).</span></div>
<div style="font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: .SFUIText; font-size: medium;">Pull ups - 4 sets of 6-8.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.</span></div>
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<span style="font-size: medium;"><br /></span></div>
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<span style="font-size: medium;">Day 7</span></div>
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<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 265x5, then do 3 back down sets of 5 with 245.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 230.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 4 sets of 10 (try ~155 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 4 sets of 8 with 170. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Heavy DB carry - 4 sets of 150' with 80-85 lb. DBs. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 8</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 4 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 235).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 4 sets of 10 (try about 125 lbs.).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 4 sets of 10 (use ~75-80 lbs. for these).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 9</span></div>
<div>
<span style="font-size: 12.8px;"><br /></span><div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 345x1) to 360x5, then do 4 back down sets of 5 reps with 330. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 5 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 250). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 125).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 4 sets of a 50 second hold on each side.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 10</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 405x5, then do 4 back down sets of 5 reps with 365. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 180).</span></div>
<div style="font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: .SFUIText; font-size: medium;">Pull ups - 4 sets of 6-8.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 11</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 275x5, then do 4 back down sets of 5 with 250.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 235.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 4 sets of 10 (try ~160 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 4 sets of 8 with 175. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Heavy DB carry - 4 sets of 150' with 85 lb. DBs. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 12</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 5 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 245).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 4 sets of 10 (try about 130 lbs.).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 4 sets of 10 (use ~80 lbs. for these).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 13</span></div>
<div>
<span style="font-size: 12.8px;"><br /></span><div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, and 315x1) to 2 sets of 3 reps with 325. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 2 sets of 3 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x1; your working sets will all be with 225). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 2 sets of 3 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 2 sets of a 30 second hold on each side.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 14</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 2 sets of 3 reps with 365. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 2 sets of 8 (warm up with 135x5; your working sets will all be with 165).</span></div>
<div style="font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: .SFUIText; font-size: medium;">Pull ups - 2 sets of 6-8.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 2 sets of 12 with bodyweight.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 15</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 2 sets of 3 reps with 250.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 2 sets of 5 with 205.</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 2 sets of 10 (try ~145 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 2 sets of 8 with 155. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Heavy DB carry - 2 sets of 150' with 70 lb. DBs. </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 16</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 2 sets of 3 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300). </span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 2 sets of 3 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 2 sets of 3 (warm up with 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 2 sets of 10 (try about 115 lbs.).</span></div>
<div style="color: #454545; font-size: 12.8px; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 2 sets of 10 (use ~70 lbs. for these).</span></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-76351368390138416782018-08-16T19:21:00.000-06:002018-08-16T19:21:24.510-06:00Finally quit CrossFitThere was a three or four year period where I was struggling to decide if I wanted to do powerlifting or weightlifting. Dec 2017, after changing my mind a thousand times I decided to stick with powerlifting. I've been training and competing in powerlifting for 9 months and love it more and more every day.<br />
<br />
Another struggle I've had is trying to figure out if I should do CrossFit or track and field training for cardio. I've been doing CrossFit since December and hate it. CrossFit is more effective than anything else I've ever done at making me lose weight. But the problem is I absolutely love training for track and field and despise CrossFit. It's not as effective as CrossFit. But I enjoy it more. Sunday I made a decision. After 9 months of lamenting I cancelled my CrossFit membership and started track training. Today was my first day of track and field full time for my cardio. I had a blast! I think I made a great decision.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com1tag:blogger.com,1999:blog-7284817641207555818.post-87939563876446032742018-07-30T10:08:00.000-06:002018-07-30T11:20:13.998-06:00Training block for Dec 1st 2018 USPA NM state championships<div class="mail-message expanded" id="m1720" style="font-family: sans-serif; font-size: 12.8px;">
<div class="mail-message-content collapsible zoom-normal " style="margin: 35px 0px; zoom: 2.72561;">
<div class="elided-text" style="color: purple; zoom: 1;">
<div dir="ltr">
I keep accidentally erasing my training program and having to have me coach email it to me again. I'll keep it here so I don't delete it again.</div>
<div dir="ltr">
My numbers are based on a 451lb squat, 320lb bench, and 501lb deadlift.</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Day 1</div>
<div dir="ltr">
<div>
<span style="font-size: medium;"><br /></span>
<div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 295x10, then do 2 back down sets of 10 reps with 275. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 3 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 210). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 3 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 3 sets of a 30 second hold on each side.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 2</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 325x10, then do 2 back down sets of 10 reps with 300.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 3 sets of 10 (warm up with 135x5; your working sets will all be with 155).</span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: "sfuitext"; font-size: medium;">Pull ups - 3 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 3 sets of 15 with a 25 lb. DB.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 3</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 225x10, then do 2 back down sets of 10 with 210.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Dips (add weight if possible) - 3 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 3 sets of 10-12 (try ~100 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 3 sets of 10 with 175 (focus on speed and form -- no elbow flare).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Farmer's Carry (use handles) - 3 sets of 75’ with 45s and 35s on each side, each handle.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 4</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 3 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 270). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 3 sets of 10 (warm up with 135x6, and 180x3; your working sets will all be with 180). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack Pulls (from just above knees; lighter) - 3 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 3 sets of 10-12 (try about 100-105 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 3 sets of 10-12 (use ~70-75 lbs. for these).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 5</span></div>
<div>
<span style="font-size: medium;"><br /></span>
<div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 305x10, then do 3 back down sets of 10 reps with 280. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 4 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 215).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 90).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 4 sets of a 35 second hold on each side.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 6</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 335x10, then do 3 back down sets of 10 reps with 305. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 160).</span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: "sfuitext"; font-size: medium;">Pull ups - 4 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 7</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 235x10, then do 3 back down sets of 10 with 215.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Dips (add weight if possible) - 4 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 4 sets of 10-12 (try ~105 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 4 sets of 10 with 180 (focus on speed and form -- no elbow flare).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Farmer's Carry (use handles) - 4 sets of 75’ with 45s, 35s, and 5s on each side, each handle.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 8</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 4 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 280). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 190). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 290). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 4 sets of 10-12 (try about 105-110 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 4 sets of 10-12 (use ~75 lbs. for these).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 9</span></div>
<div>
<span style="font-size: medium;"><br /></span>
<div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 315x1) to 315x10, then do 4 back down sets of 10 reps with 285. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 5 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 220). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 95).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 4 sets of a 40 second hold on each side.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 10</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 350x10, then do 4 back down sets of 10 reps with 310. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 165).</span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: "sfuitext"; font-size: medium;">Pull ups - 4 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 11</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 240x10, then do 4 back down sets of 10 with 220.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Dips (add weight if possible) - 4 sets of 8-10.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 4 sets of 10-12 (try ~110 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 4 sets of 10 with 185 (focus on speed and form -- no elbow flare).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Farmer's Carry (use handles) - 4 sets of 75’ with two 45s on each side, each handle.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 12</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 5 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 285). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 200).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 300).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 4 sets of 10-12 (try about 110-115 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 4 sets of 10-12 (use ~75-80 lbs. for these).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 13</span></div>
<div>
<span style="font-size: medium;"><br /></span>
<div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, and 275x2) to 2 sets of 5 reps with 285. </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (lighter) - 2 sets of 5 reps (warm up with the bar x 10, 135x8, 185x3, and 205x2; your working sets will all be with 205). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Standing Overhead Press - 2 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Side planks - 2 sets of a 30 second hold on each side.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 14</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Deadlift - warm up (135x5, 225x5, 275x3, 295x2, and 315x1) to 2 sets of 5 reps with 315.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Pendlay Rows - 2 sets of 8 (warm up with 115x5; your working sets will all be with 135).</span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="color: #454545; font-family: "sfuitext"; font-size: medium;">Pull ups - 2 sets of 6-8.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">45 Degree Back Hyperextensions - 2 sets of 15 with bodyweight.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 15</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, and 205x3) to 2 sets of 5 with 215.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Dips - 2 sets of 6-8.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Horizontal Cable Rows - 2 sets of 8-10 (try ~95 lbs.)</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Close grip bench press - 2 sets of 8 with 165 (focus on speed and form -- no elbow flare).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Farmer's Carry (use handles) - 2 sets of 75’ with 45s and 25s on each side, each handle.</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Day 16</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal; min-height: 20.3px;">
<span style="font-size: medium;"><br /></span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Back Squats (lighter) - 2 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, and 255x2; your working sets will all be with 255). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Front Squats - 2 sets of 5 (warm up with 135x6, and 180x3; your working sets will all be with 180). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Rack Pulls (from just above knees; lighter) - 2 sets of 5 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). </span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Lat pulldown - 2 sets of 8-10 (try about 100 lbs.).</span></div>
<div style="color: #454545; font-stretch: normal; line-height: normal;">
<span style="font-size: medium;">Barbell Bicep Curls - 2 sets of 8-10 (use ~75 lbs. for these).</span></div>
</div>
</div>
</div>
</div>
</div>
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</div>
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<span style="font-size: medium;"><br /></span></div>
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Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-65281410351878884682018-07-28T22:23:00.000-06:002018-07-29T18:37:11.256-06:00Undisputedly Strong throwdown 4 report<br />
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WOD 1<br />
was 2 rounds ofof yolk carry of 410lbs, 3 175lb sandbag yolk, then 7 burpees over a 3 foot fence. I came in dead last. And I wasn't even close to the 2nd to last. It was humiliating. 45 reps.<br />
<br />
WOD 2<br />
60 seconds of max axle deadlifts of 375lb, 60 second restthen 60 second max reps of shoulder to overhead. I got 14 reps on DL and 8 for overhead press. 22 total reps.<br />
<br />
Wod 3<br />
2 rounds<br />
5 Tire flips<br />
100 ft Sled push @ 300<br />
15 Axel bar cleans 175<br />
20 calorie row<br />
On this WOD I did a lot better than I thought I would. I finished 1 entire round and the 2nd round of tire flips.<br />
<br />
Floater WOD was a max bench press. I benched 320 and took 2nd place.<br />
<br />Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-39468104281258734922018-07-28T05:00:00.000-06:002018-07-28T11:24:09.116-06:00Yesterday's WOD<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">The workout below is a prime example of why I hate CrossFit. I can't do rope climbs, handstand push-ups, muscle ups, handstand walking, pistols, double understand, etc. And most workouts have at least on of these. Its frustratedd and degrading. I don't enjoy training in a sport I'll never be competitive at. But there's something about it that helps me stay in the diet wagon. It's like some kind of black magic CrossFit voodoo. </span><br />
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;"><br /></span>
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">AMRAP 20 Minutes</span><br />
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">20 Slam Ball</span><br />
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">1 Legless Rope Climbs</span><br />
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">3 Squat Cleans 185/135lbs</span><br />
<span style="background-color: #111111; color: white; font-family: "asap" , , sans-serif; font-size: 16px;">5 Handstand Push-Ups</span>Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-25174611682933300552018-07-27T08:47:00.000-06:002018-07-27T08:49:38.235-06:00CrossFit revelationsI've posted this a bunch, but I don't enjoy doing CrossFit. I love the community, the coaches, the facilities, and I especially love the results. But after 8 months of doing CrossFit I've realized the results may not be worth it for me. I've come close to quitting a bunch of times. But my continued weight loss has kept me coming back. I think I'll try two more weeks of CrossFit. If I haven't found new and renued love or interest then I'm going to quit and train powerlifting and short distance track. I enjoy those sports. And they're cheaper to train at and be coached in. Why spend $150 a month to do something I don't enjoy when there's other sports out there that are almost as effective at weight loss and getting fit, that are more fun for me, and significantly cheaper?Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com1tag:blogger.com,1999:blog-7284817641207555818.post-86599585053018520572018-07-17T13:22:00.001-06:002018-07-17T13:22:59.561-06:00The NASA Summer Nationals powerlifting reportI competed in a poweifting meet this last Saturday. It was the Nasa Summer Nationals. I hit lifetime best lifts for all three. If I hit the same total in the USPA state championships on December 1st I'll qualify for my first ever national championships. Not bad after only 9 months of powerlifting. I know, I know, my bench sucks. But it's getting better.<br />
451lb squat<br />
314lb bench<br />
501lb deadlift<br />
1266lb totalPodium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-26617567880286711422018-07-04T15:55:00.001-06:002018-07-04T15:55:20.327-06:002018 LWC New Mexico weightlifting state championships reportSaturday June 30th 2018 I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/127/231. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 4k. So the better man definitely won. I set a new state record in the clean and jerk. But he followed me and nailed a 127k, so he'll go down in the record books as the record holder.<br />
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It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrengthPodium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-36188299018557620972018-07-02T07:08:00.001-06:002018-07-02T07:08:07.846-06:00The 2018 New Mexico LWC state championshipsYesterday I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/126/230. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 3k. So the better man definitely won. I set a new state record in the clean and jerk. But since he tied my record he gets his name in the books because he weighs less. It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and #nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrengthPodium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0tag:blogger.com,1999:blog-7284817641207555818.post-18275290158782442362018-07-02T07:03:00.000-06:002018-07-02T07:03:52.785-06:00The New Mexico games track and field meetI haven't been paying much recently. I'll give you a quick update. I ran in my first track and field meet since 1989 a few weeks ago. I place 3rd in the 40-44AG. But I also pulled my right adductor during the race. I thurouthorenjoyed the experience. I'm contemplating starting track training.<br />
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I have a NASA powerlifting meet on July 14th. Training has been going well so I think the meet will go well.Podium questhttp://www.blogger.com/profile/12175191211375084787noreply@blogger.com0