Jax Raw

Vince Pulls 846 Raw

2011-06-06T15:12:00.002-04:00

A massive hook-gripped pull!

Vince is currently looking for sponsors to send him to America's Strongest Man Competition this year in Hot Springs, Arkansas. For more information e-mail: urbankstrengthteam@aol.com

Southern Strongman Challenge

2011-04-04T17:37:00.000-04:00

Vince's Article with RX Muscle

Photos courtesy of the Augusta Chronicle

Offline for a little bit.

2011-03-09T10:59:00.000-05:00

We are currently getting ready for Vince's Strongman Show: "Southern Strongman Challenge", a Platinum plus level show (which means if Vince wins he will get his Pro Card). So we are a little distracted by that right now. That and my current injury will keep us from posting much until after his show on the 26th.

Big Deadlift---making it happen. OBB meet write up..

2011-03-01T10:28:00.002-05:00

Im sitting down in a cheap hotel conference room chair, I cant hear anything because I have headphones blaring some loud classic rock (Van Halen, Scorpions, Bon Jovi, etc). Im not really listening to the music, more like using it to drown everybody out because I dont feel like hearing any chit chat, Im getting in the zone. The bottom half of my deadlift suit is digging into me and my stubbed toe hurts. I want to go now, I wanted to make this deadlift hours ago, yesterday, I just want to get it over with. Lindsey tells me I am three-out, I take the headphones off stand up and have Brian Carroll and Kieth Price help me pull my suit straps up. I chalk my hands, tighten my belt and then I hear "Bar's Loaded, 840 pounds!". I come storming out, square up to the bar, reach down and lock in my hook grip, then drop my hips a little and went for it. Pushed my feet down and tried to get as much speed coming up as I could. I felt it blow off the floor easy and I knew right then I had it, it slowed a bit as it neared my sticking point just below my knees. I shook a bit and lost a bit of momentum, but now I was in my lockout (strongest part of my deadlift) so I just held on and kept pulling, lockout was easy and got the down signal. At this point I proceeded to go apeshit and run around and yell a little bit, but give me a break, I was pretty excited.

840 pound deadlift on the books and much more to come, I feel like I'm just starting to figure like one or two little things about training...just enough to be dangerous. This was the completion of a short term goal and an indicator of a successful training cycle. Here is what my deadlift training looked like leading up to this meet.

Been following a 3-day a week split for a while now and I feel I am able to make great strength gains by allowing myself 4 rest days a week. Split before this meet was; Monday: press/upper body, Wednesday: deadlift/lower body, Friday night or Saturday morning: Squat/lower body.

On deadlift day I pick one primary deadlift movement (deficit pull, rack or block pull, band pull, reverse band pull). I warmup and work my way up to max effort for 1-2 reps with that deadlift movement, then go down and do a drop set of max reps at 60-80% but not to failure. Next I pick another lower body exercise (Heavy sled drag, front squat, leg press, high rep squat) and warmup and do a heavy 5x5 or sometimes 5x10. After this I do support work, which changes every 3-5 weeks but an example would be.

Supported or bent over row. warmup then 5x8-15

wide and narrow lat pulldown 4x10-20 each

dumbell row 4x10

dumbell curl 3x10-20 with 20lb dumbells, just to stretch and cool down my biceps from all the heavy rowing.

The primary deadlift is done 2-3 weeks on and 1 weeks off. Everything else is done every week.

I have not focused on my deadlift much over the past year or so because I felt that while my deadlift was strong I had many other weaknesses that I needed to prioritize working hard on first. Now that my press is coming up and my squat is coming along, I will be getting on the road to hitting some huge deadlifts in the next few years. The goal is to join the 900lb club (in a meet, no straps or hitch) and then beyond! Thanks again to everybody that has helped me and been supportive along the way!

Lindsey Maxes Out

2011-02-25T21:12:00.003-05:00

So after a few weeks of hard training, good diet, and a few supplements (HMB {thank you MTI}, protein and creatine). It's time to see where I'm at and where my weaknesses are.
My best gym lifts (on video) have been
215 squat
148 bench
260 deadlift

Monday I maxed on squat and hit 235.

Wednesday I benched and hit 155.

Friday I deadlifted and did kinda shitty because I was wore out from maxing out and wasting so much energy on 2 missed 265 attempts. First time I set-up and starting pulling over the bar. Second attempt I broke ground but had no energy left (as there are no videos of these attempts, we will accept it in the "didn't happen category). I'm max out again in 6-8 weeks.

I need to focus a lot on my technique. I have a horrible, horrible tendency to muscle up weight. I need to use more glutes and legs in my squat, keep my torso more up right, and may need to say farewell to my oly shoes.

My bench press, I need to tuck my elbows in evenly, hit low, and push the bar down and away. Especially with that high arch; I can't have the bar coming up on me.

My deadlift, I need to work on my set up. My weights were coming up off the floor a lot faster than they used to. So I will keep with the bands and chains, work in rack pulls, do some part-part-whole shit.

Other than my DL epic fail, things are going pretty well, and I seem to be on track to get a 650 raw total at 105 this year and maybe a 700 total down the line. I hope I can keep this up.

A huge thanks to:
Team Jax
My Vince
As well as:
Advanced Muscle Science
Optimum Nutrition
ABB
MTI
for all the supplements, they were all awesome and a huge help. I hope to put up a big total soon and make you all proud.
(Then maybe I'll get all cute and do a figure show, if I really like you. haha)

Finally pulling my weight around

2011-02-12T00:58:00.000-05:00

Reverse Band Deadlift (about 60/65 off the floor and 0 at the top)
135x10
185x5 (3 sets, each different width:conventional, narrow sumo, wide sumo)
225x5 (3 sets etc)
275x3 (3 sets etc)
315x1 (only got them sumo and wide sumo)
325x1 (only got it narrow sumo)

I did pull most of my warm ups using straps, but shredded them for the 315's and 325 pull.

Split Squats
65x10
65x10
85x10
85x10

Shrugs
135x5
95x10
95x10
95x10
95x10 (snatch grip)

Blob Deadlift
4x10 with 70lb kb

Bicep Curls
2x10 with bar

Abs on decline with 10lb weight
3x20

I am really happy with the gains that I have made so far, and using only a few supplements (HMB, Creatine, Caffeine, and PROTEIN [protein is in all caps because it's that important] ). I hope they continue! I'll be ready to deload soon.
They guys were super helpful today, especially Joe who helped me set up everything for my Deadlifting while all the guys were on the mono doing squats. We had a visitor today, a guy I had my second meet ever (SPF, Brute Strength Gym 2/20/2010) with, he was prepping for a meet and happened to be in the area so he squatted with the boys. For a skinny guy it was some pretty decent weight.

Got home and ate 2 whole chicken breasts, and 2 sweet potatoes, and some bacon, and a shake (I'm eating more chicken now). It was awesome.

Vince is taking some time off for his meet on the 19th. We are going to get a massage together for V-day, and may try to make a heart-shaped husafell stone (if we can find enough lead).

The Inner Bench

2011-02-09T22:00:00.001-05:00

Reverse band benching.
barx10
95x10
115x10
135x10
145x5
155x5
165x3
175x3
185x3
195x3
205x1
215 fail

Probably spent a little too much time warming up there. haha. I didn't expect to be able to go up that high, I figured 185 and I'd be out, but it just kept surprising me. Next time I'll know what to expect

Swiss Bar
85lbsx5
85lbsx5
85lbsx10 (once I got a handle on the balance this thing was FUN)

Skull crushers with Swiss bar (I like these sooo much better than the straight bar)
35lbsx20
45lbsx10
45lbsx10

Band Rows
3x30

Pull-ups
3x10

Push ups
3x10 with 25lbs
1x15 with 25lbs
(no, I never get tired of push ups. PFTs, you'll be good at them. You'll be PTing so fast people will think you're real drill instructors, you'll compete against real drill instructors, you'll beat real drill instructors and get sent back to MCRD)But seriously, it is my favorite bench assistance work. Working back up to 45lbs for 10 reps.

Pull-a-parts
3x10

My arms were shaking afterward. First time in a while that my triceps really felt like they were getting a good thrashing. My arch was feeling pretty good, but I need to focus on pushing my heels to the floor, grip the bar harder, concentrate on extending my elbows and pulling the bar apart. I'm still trying to push with just my chest, and it's kind of fucking me over. I've got a 155 bench in me waiting to get out. And that bench wants out NOW!

Got home and chugged a protein shake with a scoop of protein, 8oz of milk, and 2 raw whole eggs. I'll do some ab work and a few more push ups before I pass out hardcore.

Front Squat-age

2011-02-07T20:45:00.002-05:00

Not trying to make excuses, but absolute worst cramps I've ever had during a work out. I was literally in the fetal position in tears between sets. Haha, still not as bad as deadlifting til I puke.

Front Squat
60lbsx5
80lbsx5
100lbsx5
110x5
130x5
150x1 (I felt like my form was way off, I should have been able to triple this. Wish I got a video)
150x1
140x3x3

Seated good-mornings
3x10

Goblet Squats
3x5

Dl
135x15
135x15
I really should have done 20, but I pussed out.DL actually felt like the best thing I did all day.

I really should have added in some Bulgarian split squats and blob dl's as well. But I'll settle for some lunges and ab work at home.

The new kids are doing a great job. Yuri, Joe, Jordan and Paul were pressing and dl'ing together. Paul is new and he's catching on very quickly. He learned alternate grip and hook grip today and used them on his dl and ended up getting 355x5. Jordan is going to be pretty epic, he's only 19 and hitting 500x5. I'm really looking forward to seeing them in a meet soon.

Trying to get my diet on point. Drinking more raw eggs, eating more protein and less carbs.

Benching like a beast

2011-02-03T21:53:00.000-05:00

Ate 5 raw eggs:

Won a fatbar this week from silver back strength equipment, and we got it in yesterday, so today I got to play with it.
Felt very, very sluggish today (lots of family stuff going on and it's hard to get my head in the game).
Things were a little hectic since almost everyone was benching today. We got to play musical bench.

Bench with bands (+70@top) (played around with the grip width)
barx5
65×5
85×3
85×3

Push ups with 25lbs
three different widths: diamond, military, wide
9 sets of 5

Iso-lateral DB Bench (soooo slow on these)
30×20
35×20
40×10
45×6

Fatbar Bench
70×5
90×5
110×5
120×5

Chest Fly
3×10

Pull ups
3×5 (no dead hangs)

Band Rows
4×10

Push Downs
2x15

I got a whole lot of volume done
Love the fatbar!

Press day and thoughts on deloading for upcoming meet.

2011-02-01T20:13:00.003-05:00

I am now 18 days out from Orlando Barbell meet, where I will be bench pressing and deadlifting. I planned on going heavy tonight but not to max effort, I am at the back end of about 10 weeks of heavy training so Im feeling kinda beat down and this deload will be just what I need.

Took it easy on the overhead press, warmup 3 sets with bar then;
135x15
135 4x10
Went really light on these, just wanted to get the shoulders and arms warmed up for some bench. I had planned to warmup then do a max set of reps on the bench with 405lbs but the guys convinced me to slingshot bench with them. Sets went like this;
225x10
315x10
405x2 (really explosive, made the plate hit the bottom of the bar at lockout, great speed)
add slingshot
500x2
525, felt really light but I drifted back over my face and had the spotter take it, didnt want to push it too hard today.
take off slingshot
315x16

Did some delt and tricep support work
rope pressdown
2x20
2x15 heavy these hurt real bad

rear/side delt raises
5x15

tricep pressdown
4x10 heavy

overhead tricep extension
4x15

All in all a good day and pretty much my last heavy, high volume day before the meet. I think I will be opening at 450-460 then taking 501 as a second attempt, then base my third attempt off of how 501 feels.

2nd Week of Reverse Band Squats

2011-01-31T21:41:00.002-05:00

Reverse Band Squats
150×5
240×3
290×3
310×3
330×1 (took it down way too fast)
330×1 (a little better, but still ugly as sin)

I need to work on taking the bar down in a more controlled manner, and coming back up explosively. 3-0-1. There are a lot of fine points in my squat I need to concentrate on, and if my next meet is going to be a push/pull it will give me a lot of time to work on my form rather than weight.

Good Mornings
4×10

Goblet Squats (real wide stance to work on my glutes)
4×10 45, 55, 55, 55

Step ups
3×5 65lbs

Squat Thrusters
4×10 45, 55, 55, 55

I've had a cold the past few days, but it's no excuse to not be 100% and work as hard as I can if I am physically capable of doing so.
I felt so broke off after-wards, I almost puked. Going to eat a huuuuuge meal, right after my post working ON pro complex shake (yay samples).

So why bands, or reverse bands?

The use of bands and reverse bands allows a maximal amount of force to be applied throughout the range of motion by utilizing accommodating resistance. the closer you are to lock out the more force you can apply, bands and chains apply more and more force the closer you get to lock out.

A biomechanical analysis of the squat through several experience levels of powerlifting has show that more experienced lifters have a higher rate of upward acceleration when compared to novice lifters.

Bands and chains allow for one to focus on controlling the weight during the descent and exploding during the ascent.

Just be careful not to fall into the fallacy that low-weight reps performed at a high velocity will translate into a higher 1RM. It's a lot like falling into the trap of a high muscular circumference will translate into a higher max(If this were true bodybuilders would beast us all in powerlifting). This is where some specificity comes into play

Specificity: You get what you train for. If you lift quickly you will get better at lifting quickly. If you lift heavy you will get better at lifting heavy

I'm still learning, so what I'm writing are my theories, not law. And I'm just as likely to fuck up as anyone else in my theories (if not more so)

We had 2 new kids come to the team, so we've got 4 kids on their proby period, so all the seasoned vets have to keep on eye out on them. The kids are pretty naturally athletic, but this is the first time they have done this kind of lifting, so it's still a learning experience. It's nice that our pack is growing and more and more kids are getting interested in powerlifting and getting in contact with the team.
The new kids are learning about progression, training, and are fixing their form and bar path with the guidance of our senior members. The kids have great work ethic.

Deadlift with Bands

2011-01-28T21:30:00.001-05:00

So tonight I did deadlift with bands
Deadlifting with bands helps with explosiveness (it reminds me a lot of when I did Olympic Style lifts, if you don't get the shit up quick, it's not going up at all). It assists with lock out (which after breaking ground is one of my biggest sticking points), and is great for grip (which I also really need to work on)

135 for 5 reps with the wimpy black bands at three different stances
conventional
moderate sumo
super wide sumo

All the reps went up very quickly, felt very crisp and explosive at all stances
After the first set with each stance I increased the band tension.

135 with peach bands (about 125-150lbs tension at lock out)
3 conventional
5 sumo
5 super wide sumo

They still felt very quick and clean. So we added more band tension.
135 with peach and black bands (circa 170-180lbs band tension at lock out)
conventional fail
sumo failx2
super wide sumo x1 (yay)

I kept stalling out mid-thigh on my conventional and sumo. I could hold that shit at mid-thigh for a good 5 seconds and not move a millimeter. I need to work on that hip drive and my upper back. All I had to do was pull my shoulder back to lock that last bit out, or shoot my hips through, and it would have been a done deal. The lock out on the wide sumo took a hot second but it was good.

snatch grip rack pull
135 x5
135 x5
135 x5

Split Squat
2x10 with 60lbs

Sumo squat to low box with KB
10 with 45
10 with 45
10 with 55
10 with 55

Hammer Curls

3 sets of 10 with 20lbs

I really need to work on my hips and grip more. I will probably work in some pull throughs, heavy rack pulls, and farmer's walks.

We ran out of protein so Vince got me to chug raw egg whites as my post-lift shake ( holy crap it's like drinking a giant loogey). We'll be going to get more protein tomorrow. Practically our shopping list down here.

Bamboo Benching

2011-01-27T11:18:00.001-05:00

Bamboo bench for the first time.
65lbx10
85lbx10
95lbx5
95lbx5

I used a much narrower grip than my competition style. I was a thumb's length in on the knurling rather than having my pinky-middle finger on the ring. I felt more stable at the narrow grip while doing bamboo bench.
It was pretty unstable, I could definitely feel it utilizing a lot of my stabilizing muscles. The follow up with the DB Bench also seriously taxed my deltoids.

Iso-lateral DB bench
30lbx20
40lbx10
40lbx10

I'll have to use 45's or 50's next time, 40's are getting too easy.

Skull crushers
3x10

Push downs
4x10

Pull Downs
4x10

KB Row
4x10

Pull ups (1/2's to save my shoulders)
3x5
I still felt this in my shoulders. My back strength isn't nearly what it was, weighted pullups used to be my favorite, and so good for grip.

Chest fly
4x10

Push ups
9x10
3 different widths: diamond, military, and wide. Push-ups (especially weighted) are by far my favorite Bench Assistance work.

I think I need to do more work with my latts, because I use them a lot in my lift. I'm also debating bringing my bench press grip in a little. Decisions, decisions.

It's my third work-out using HMB. I haven't been feeling too broke off after lifting, even though I am getting back into the huge volume that I used to do. Before when I did huge volume, I'd wake up in the middle of the night in pain from DOMs. I can't say it's the HMB helping tx DOMs or prevent it, or increasing my work capacity, because it could also be muscle maturity or the caffeine (400mg prior to lifting, via VaporXT by AMS)or the creatine that I am taking co-currently with the HMB, but I do know that right now I'm usually much more miserable. I haven't been experiencing the loss of ROM that I normally have when I get DOMs either. Still a little stiff and sore, but not walking around like a zombie or feeling like one.

Pressing like a gangster is where its at

2011-01-25T19:45:00.002-05:00

Had my upper body/press day today. I only do upper body once a week right now so I have to really make it count.

Today we trained with a skeleton crew, Just Lester, Lindsey and myself. The dudes were pressin' and the chick was squattin' (Isnt it funny how the chick is the one doing the real work?) But hey, you gotta do upper body sometime.

Started off with oly bar strict press out of the rack, I usually pick 2 or 3 press movements for ME upper day and I ALWAYS switch it up. I helped Lester work on his form a bit (The powerlifters in our crew dont like to overhead press, but I have been peer pressuring them nonstop until they give in and do it just so they dont have to hear my mouth anymore. All sets were done strict with no leg drive.

My sets looked like this today:

bar 3x5
135 2x5
225 2x3
275 1x3
320 miss
320 x1 smokeshow (just got out of my groove on the first one) 5lb pr!

Next we took it over to the bench. I am just over 3 weeks out from my push-pull meet, so I wanted to hit a small bench pr.
Sets went like this:
bar 4x5
135 2x5
225 2x3
315 x3
405 x2
455 x1
505 x1 pr!

All sets were done as explosively as possible, I kept the volume down on purpose today.

Then I did a bunch of super-secret-underground-cool looking support work.

And now Im smoked so I am going to spend the rest of the night eating like 4000 calories and tons of protein so I dont feel like a bombed-out pile of crap tomorow. Vince out

But bands and chains excite me

2011-01-25T16:01:00.002-05:00

Reverse Band Squat Day
It was an awesome lifting day today, just me, Vince and L, so I got tons of shit done and it felt amazing. L gave me a belt (yay) and it has a lever (my first real belt). It's about 8 inches too long so Vince and I are going to alter it a little.
Rev Band Squat to a Box
(I still don't have a belt, all these were raw)
150x3
240x3
290x3
330x1 (fail) I lost the shit coming off the box, but it felt pretty good. I'll get it next time.

Good Mornings
3x5

Goblet Squats
4x10

Step ups
3x5

Blob Deadlift
4x10 55, 65, 70, 80

Squat Thrusters
3x10 35, 45, 55

Abs
3x10 weighted

Bands and chains are still a hot topic in some circles. More collegiate coaches are incorporating them, more lifters regularly integrate them into cycles and even the occasional punk-ass bench warrior knows what the fuck they are for.
And because they are being used by more people, they are being used by more stupid people. Here's a rough over view of what bands and chains do for you, and how to use them optimally (or just how not to look like a total fucking idiot).

Accommodating Resistance: Increasing resistance as lifters force increases through range of motion.(meaning it gets harder the closer you are to the top of the motion e.g. locking out)

Studies have shown that using bands and chains in strength and conditioning programs even for trained athletes show improvement over conventional training.

Why it's good: It gets your body adjusted to moving and handling heavy weights. Like doing heavy rack pulls to assist with DL or heavy picks or yoke walks to assist with squats.

Why it will never replace a full ROM: You will lose your shit in the hole if this is all you do. If you don't train that range of motion you won't be good at it. (friends don't let friends squat high)

Basic use

At the top you should have little or no assist from reverse bands,
With regular bands you should have little resistance in the hole (you can add more resistance as you get more comfortable with them),
Chains should still be touching the ground at the top.
Please use them in a mono, set up directly under the bar. It is do-able in a rack, but it takes a little more time to learn to manage. Walking out with bands needs to be practiced, don't get screwed by a rubber band or folded like a cheap suit.
Don't do it alone. (Well, you guys that want to end up in the "Natural Selection F'd-up When You Were Born" section, you go ahead, dooooo iiiiiiit.)
Make sure they are even on the bar, check, check and check again. Tape them if you need to, get little plates on the inside so they don't move. Whatever it takes, just don't have the buggers getting you off kilter.
Don't get carried away.
Move some damn weight.

A day on diet

2011-01-24T19:46:00.002-05:00

So some typical eating that goes on at the house.

Me:
Breakfast
2 eggs
oatmeal
black coffee

Snack
ON 100% Whey Protein Shake

Lunch
Chicken Breast
Broccoli

Snack
Sardines (I actually like them)

Dinner
Ground Beef
Green Beans

Vince's breakfast:
Eggs, more eggs, egg whites, milk

Meat

2011-01-21T22:48:00.000-05:00

For your viewing pleasure

Meat Salad, careful tossing.

Meat: don't be a pussy

What is protein? Some basics (really, really simplified)

-A series of amino acids that are the building blocks for enzymes, DNA, hormones and muscle.

Sources of complete proteins: Meats, milk, eggs, fish and nuts all provide the necessary essential amino acids.
Please note: the best foundation of any diet is a solid one, meaning real solid food. Liquid diets are for beauty queens and drag queens.

So meat is an awesome source of amino acids to build muscle mass, but when meat isn't readily available, or you've eaten so much the site of edible mammals makes you queasy, there are other options.

What are the benefits of supplementing protein?

If you're lifting rather than being a lazy fat ass, increasing your protein intake can
· Increase lean muscle mass
· Improve body composition (muscle to fat ratio)
· Increase strength
· Improve exercise recovery

What kind of protein should I take?
There are many different types of protein. Each has its own benefits and drawbacks.

Protein quality is measured by:
· Amount of essential amino acids
· Ease of break down into amino acids
· How much can be used by the body

Whey Protein Isolate
· Milk protein
· Considered the highest quality
oEasily digested
o Well Utilized by the body
oGreat amino acid profile
· Fast protein
oRapidly broken down and digested
· Ideal protein to take near a work-out (pre, during, or post)
· Most popular
oInexpensive
oEasy to find
oDozens of flavors

Casein
· Milk derived protein
· Slow protein
oTakes longer to digest
oDelayed and continuous release of amino acids
oMay help prevent muscle from being broken down between meals
· Ideal for between meals or before bed
· Doesn’t have as much of certain essential amino acids as whey protein isolate

Egg Protein
· From egg whites
· High concentration of essential amino acids
· Easily digested and used by the body
· Contains almost no fat or carbohydrates
· Excellent alternative for lactose intolerant

Soy
· Great choice for pussies

How much protein should I take?
Enough. Honestly the range can be pretty insane depending on your weight and activity level, anywhere from .7 to 2 grams/lb

When should I take protein?
· Immediately before, during or after exercise
oFast protein
· Between meals
oSlow protein
· Before bed
oSlow protein

Will taking protein alone make me bigger and stronger?
NO, don't be a dumb ass. If you want something quick and easy, make like a tree and piss off.
· Excess calories can lead to fat gain (so if you add more protein, you need to take in less other shit)
· Exercise or resistance training program must be implemented
-OR-
· There must be very high day to day physical demands

But, studies have shown that just by increasing intake of essential amino acids, protein synthesis can increase.

Deadlift training

2011-01-21T14:48:00.002-05:00

Went in to Team Jax training spot today with the intention of pulling my planned second attempt for Orlando meet (830). Right from the start I was feeling like crap because I havent slept well at all the last three nights...

Warmed up raw, dont remember the weights. Put my new blue suit on and pulled a slow, lazy, nasty 750...wasnt heavy but it was slow and it made me mad. I switched to my black suit which is a little tighter and pulled another slow and nasty 800, same deal, wasnt difficult but it was just slow.

It was so damn slow that by the time I locked out my thumbs were killing me! (hook grip)

I rested for a few min then proceeded to miss 835 twice with an over/under grip...just not enough pop today.

I need to get this fixed asap because pulling like that isnt going to cut it on the 19th.

So now Im just going to eat and be pissed off the rest of the day about how bad my pull sucked...that will ensure that I do a better job come meet day.

A few adjustments and I will be right back on track.

Dont have any funny quips at the moment, because deadlifting like crap is no laughing matter!

I will get back to jokes and funny stuff once I smash some more pr's.

In the beginning there was a giant mess.

2011-01-20T22:44:00.004-05:00

So how did this all get started? Where's it going? And who the hell am I?


My AWPC best female lifter trophy and two 1st place medals

I started competing in powerlifting in December 2009. I've been in 4 APF full power meets and 1 SPF full power meet, and 1 exhibition full power meet in 10 months. And somehow managed to get 23 world records, 27 national records and 1 world champion title in that time.


Record Certificates and trophies

So what makes that special?
I have bad shoulders (I won't go into too many details, but it is congenital). I was told if I wanted to continue lifting that I should have surgery. I denied the surgery, kept lifting, and set more records.
Powerlifting was something that I set out to do on my own, and did. Which is why now is such a great time to start a blog, this is the first time I've been part of a powerlifting team. This is the first time I've had support like this, and guidance and training advice. And I want to share that.

So why a blog?

250lb Yoke at 105

More women should get into lifting. So many of them are afraid of getting big or getting hurt, when lifting can actually get them leaner and healthier! Women are strong, and strong is beautiful. Women should be encouraged to embrace this beauty. I wanted to blog to pass on any advice and experience I can give to other women (and guys too) on lifting. I wanted a blog to show them there are other options, non-conventional sports are awesome, and powerlifting is thrilling.

Also I love dogs, I am starting a third party fund raiser through lifting to donate to the Humane Society and the Pitbull Rescue. A blog is an excellent venue for getting sponsors for this fund raiser (donations are tax deductible) and get more lifters aware of this program: Kilos for Kennels. Vince and Tank both have meets coming up if anyone is interested in sponsoring them with Kilos for Kennels.

Apollo and Hera

Samson

The guys and I have a pit and 2 pit mixes, they all enjoy pulling (our dogs are strong too!), and we will post videos of them. Kilos for Kennels will work to save dogs just like ours and help them attain good nutrition and permanent homes.

Where is this blog going to go? Literally, it will go to the gym, in the kitchen, to meets, to visit other lifters.
In the grand scheme, it will be a free resource to lifters, and we will help as many people as we can. Eventually I'd like to have an entire meet where proceeds can be donated to charity.

RUM4 and Orlando Barbell Classic

2011-01-20T17:42:00.000-05:00

Well I sent an email to Eric Talmant (RUM coordinator) and asked if I could compete last minute in the deadlift only portion of RUM4 on Saturday morning. If he tells me yes then I will be shooting for a 800-810lb raw deadlift on Saturday. If not then on Friday I will be suiting up and pulling my planned second attempt of 830 for the Orlando Barbell Classic meet on February 19th.

Yea I snore...what of it.

I thrash in my sleep through dreams of delivering barehanded beatings to man and wild beast....

It will be interesting to actually keep track of my training for once...I might be as surprised as everyone else being that I have never kept a training log before

lift. eat. sleep. repeat.

The Loud, the good, and the gross

2011-01-20T12:10:00.000-05:00

I awoke this morning at 6 to some wonderful snoring. And after 2 hours I tried to go back to bed where I met with...... more snoring. So I'm cranky, it's life.

I just started taking HMB which MTI Biotech was kind enough to send me. I had my first bench night last night and it went pretty well.

Benching
barx5
65x3
85x3
95x5
95x15
105x2x10

Push ups
3x10 with 10lbs
3x10 with 25lbs

Skulls Crushers
3x10 with 45lbs

Push downs
3x10

DB Bench
2x10

Chest fly
4x10

Felt a little sluggish at first but once I got going I felt pretty nice.

Today I'm not very sore. Feel it a little in the glutes and chest. But nothing in the tri's, quads or hamms.

Diet:

6am
1/2 cup non fat yogurt
1 TBS strawberry preserves
water

11am
Creatine Monohydrate
HMB
Oatmeal
dried fruit
mac nuts
glass of milk

Got my copy of Powerlifting USA, I was the "Power Photo of the Month", pretty awesome.

Having to pick up a lot of slack in the planning, professional and social media. None of us have done a serious blog, so it's new to all of us, I just seem the most comfortable using this kind of outlet so I have the honor of starting it all up.

And someone threw up in the sink taking their amino's this morning.... *hint*hint*nudge*nudge*