Cygen Labs/Pitchfork NY Athlete-- Rich Machell

Back On The Blog - Two Workouts

2013-12-04T23:30:00.000-05:00

I am back on the blog wagon... so many things have been on my mind. So many things in life had me occupied which were more important. I will touch on that at a later date but here is my latest two workouts...

Saturday Morning at CROSSFIT TRENT -
6AM

Log Press -
160 x 5 x 2 sets
210 x 3 x 2 sets
260 x 5
280 x 3
290 x 2 *Rep PR!!
260 x 4 x 2 sets
210 x 6 strict

Farmer's Walk-
150 x 80ft with turn at 40ft
150 x 80ft with turn at 40ft
200 x 80ft with turn at 40ft
250 x 40ft x 2 sets
270 x 40ft

Pull Ups-
4
4
3
3

*Not much grip left after Farmer's

160lbs LOG Clean and Press... Crossfit Inspired GRACE!!!

30 reps and finished in 4:29 mins. This will be one of my conditioning tests every 4-6 weeks.

Tuesday @ Home in Garage

Standard foam roll and mobility work for warm up

20 Rep Squats using a Safety Squat Bar

150 x 8

150 x 7

*240lbs x 20 reps beltless!

I started low but it wasn't easy with this bar. with go a full six week cycle of this adding 5lbs per workout twice a week End of 6 weeks should mean I can get 300 x 20 with the SSB.

Rack Pulls (double overhand grip and beltless)

135 x 5

225 x 3

315 x 3

405 x 3 deadstop reps

405 x 3 touch n go

*used straps last two sets to maintain double over grip

A1. 100lbs Sandbag Carry (on shoulders) - 600ft, 600ft, 600ft

A2. Push Ups - 15, 15, 15

B1. Slingshot Push Ups - 25, 25

B2. Hammer Curls - 30lbs x 20, 20 per arm

Band PullAparts and Face Pulls for high reps afterwards.

I have really changed my training up lately. I am down to two strength sessions per week but also include, yoga, mile running, Brazilian Jiu Jitsu and soon wrestling into the mix. It's working for me so let's go with it.

I'm having fun and my conditioning is improving quickly!

Military Pressing and Some OLYMPIC Action!

2013-08-17T17:23:00.003-04:00

Hey Everybody! (response: Hey Dr, Nick!)

If you are a Simpson's fan then you'd understand the opening comment. If not then you are missing out!

Last weekend was the World's Natural Strongman Federation USA Grand Prix 2013 in Bridgeport West Virginia. I will have a full contest write up shortly, just waiting on some of the comp footage.

Long story short... I placed 5th out of 11 athletes from Canada and the USA and qualified to compete in Hungary at the Laszlo Classic in December!!!!

So pumped considering I am hosting a WNSF show here at home on Oct 5th!! WNSF is my home.

Anyways, here are my two workouts after West Virginia.

Thursday @ Home 8:30pm

Foam Roll, Mobility Work

Military Press (neutral grip bar)
bar x 15 x 2 sets
170 x 3 x 2 sets
185 x 5
200 x 5
210 x 9 **PR!

Strict Circus Dumbell
75lbs x 5 x 3 sets per arm

Overhead Lockouts
210 x 8 x 4 sets

Dumbell Extensions
30lbs x 15 x 3 sets

Green Band Full Contact Twists
20 reps x 3 sets

Frog Kicks (off bench)
20 x 2 sets

Saturday at Crossfit Trent 7:30am

Foam Roll, Mobility work

Snatch
95 x 3 x 8 sets
135 x 1 x 2 sets
*working on form was tough

Cleans (with squat)
135 x 3
175 x 2
205 x 2
205 x 1 x 4 sets (full bottom squat with each clean rep)

Deadlifts (5/3/1)
275 x 2 x 2 sets
315 x 5
365 x 2
**All sets were using a double over grip
405 x 5
425 x 5
455 x 5
**My back and legs were exhausted after all this posterior work! It made my last set of deads hard work.

The fire burns again! Self belief is an amazing thing.

RECHARGED!

2013-07-28T20:28:00.002-04:00

Hey Folks!

I always get pumped up to get blogging my workouts and experiences but there comes a time when I fall off on my promise to myself. Why? Life gets fucked.

My last blog had me dedicating my next Strongman competition with the World's Natural Strongman Federation to my father-in-law. Read my last blog and you will understand why. After I made that post I hit training events again with a determination like never before. I was zoned in.

Super Yoke, Monster Dumbell pressing, Husafell Stone etc... PLUS transport pulling in prep for a HUUUUUUGE Strongman comp I am promoting in my neck of the woods. That will be in October by the way. Details are being planned as we speak...

Something happened though... after Pop got out of the hospital and came home it was different. I was losing the drive to practice the events and just started fitting my workouts in when I could. In my spare time or on days off, all I wanted to do was hang out with my father-in-law. When I would hit my "gym" workouts then I would smash it but when it came to events training my head wasn't into it. I knew how important those sessions were but dedicated #StrongmanSundays were fit into Thursdays or even broke up over a couple workouts in the week.

I had the support of my boys Ian, Adrian, Jon C, J-Howw, Joe Doran, Austyn and Collin. I just wanted to hang with Pop. When I wasn't around him I just needed to hear his voice on the phone saying that he had a 'good' day or see it for myself in person.

The WNSF show in Maryland that was supposed to happen this weekend fell through. Now what? Well, the US promoter bailed but the World's Natural guys scrambled to put something together. I now will be road trippin' down on Aug 9th to Bridgeport West Virginia!

I also just got back from a cottage on Weslemkoon Lake (2+ hour drive from my house) this weekend. We went with the whole family and enjoyed it so much. Although I am doing a little more cardio and watching my diet (trimming down for overall health reasons) I enjoyed whatever was put in front of me the last two days. YOLO?

It has been a long haul since Pop had his brain surgery and his radiation treatments. We are all exhausted but especially Nan & Pop. It was amazing to see them laugh and actually enjoy life for a change. We were on an amazing lake in a beautiful cottage. Pop has made so much progress and even got to fish a little.

One of the highlights for me this weekend was drinking a pot of coffee with him this morning while talking and looking out at the lake. It was a shock when I went inside for a pee and saw that it was noon!! Four hours of coffee and having a "Big Boy and Pop" talk. Loved it.

After seeing how great of a time everyone had, it feels ok to relax a bit. The batteries have been recharged so to speak. So it looks as if I must bust my ass before I deload into the WNSF West Virginia show!!!
I say this again... time to start blogging again!!

Events tomorrow!

Let's Start Posting F'N Workouts Again! From June 6th, 2012

2013-06-07T21:45:00.003-04:00

On July 27th I will be competing for the World's Natural Strongman Federation again in a Team Canada vs Team USA show!   It will be held in Columbia Maryland, USA and I couldn't be happier.   Walking away from the sport didn't last too long but I still am sporting the new attitude. I am where I need to be mentally... FINALLY!!

Anyways...   here is my workout from June 6th.

Warm Up- 30 mins of PVC rolling, LAX ball, Mobility work, physio rehab shit for left shoulder impingement

Front Squats- beltless
135 x 4 x 2 sets
225 x 3 x 2 sets
275 x 3
300 x 8    *was supposed to hit 6 but forgot and drilled eight
*Felt awesome with lots of power

Slingshot Bench Press-
135 x 8
225 x 12
275 x 8 x 3 sets
*Nothing too crazy, just jacking up the tri's for a big overhead press!

A1. Barbell Rows (underhand) - 135 x 12, 225 x 8, 10, 10
A2. Face Pulls (green Rogue short bands off Yoke) - 12, 12, 12

B1. Landmines - +25lbs x 26, 26, 26
B2. Hammer Curls - 30lbs x 20, 20, 20

Great workout in my garage! Time to rep Canada baby!!

I am dedicating my performance on July 27th to my father-in-law Steve "Pop" Keech. He recently underwent surgery to remove a brain tumor which was successful but he was admitted into ICU after complications with excessive swelling. He just got out of ICU into a semi-private room this afternoon and now the journey continues with radiation and chemo. He is really showing me how to be a strong man.

Keep it up Pop!

How To Deadlift ...

2013-03-20T14:47:00.001-04:00

My first question from BT Paintball.ca ...

"How can I strengthen my back without getting injured?"

As simple as I can make it. Enjoy!

Walking Away -- Hoping I Did Not Forget Anyone

2013-03-18T14:51:00.000-04:00

It's been 8 years since I first entered a Strongman competition. The summer of 2005 I grew some balls and jumped into two back to back shows. As I have said before... I was hooked. I have seen the sport I love grow rapidly. My first contest had a 160lbs log press. Can you imagine that now? 160lbs is the weight of the empty log we use in training now... just a warm up. Farmer's Walk was 204lbs per hand. When I did the WNSF show in Calgary it was 330lbs per hand! I dropped it numerous times and didn't even finish at my first show. In Calgary I finished in a respectable time with NO drops. My first competition had a 500lbs tire. In Calgary it was 1000lbs!

For me personally Strongman helped me overcome some obstacles. I had a fear of performing in front of people. I hated public speaking of any sort let alone play to the crowd in a sporting event. I learned so much from training, I learned even more from my injuries. I made a ton of friends and acquaintances and felt at home. This sport has egos but a majority of those egos are also willing to help the less experienced. Those egos were pushed aside for the love of our sport.

I have put so much into training and competing in Strongman with little in return. It's not why I did it. I put my heart into promoting shows and demonstrations with little in return. Some people thank you, some people piss on you. I have brought a good number of guys into the sport and/or just the way of training to help them. Once again I did it for nothing in return.

So going into the spring of 2013 I have made a decision. Strongman consumed me for many years. It is time to walk away. I will still be using strongman style exercises in my workouts but for different reasons. I will still be doing feats of strength for charities. I am however walking away from the 'sport' of strongman.
I will still be involved in powerlifting but have added some different aspects of weight training into my routines to be a healthier and more athletic individual. What sports will I be involved in? I have a little while to try some things. First on my list is boxing and grappling. I also have a great friend in Joe Doran who does the Olympic Weightlifting movements... I'd like to work on those. The next couple weeks you will see videos of my attempts at these things. Stay tuned.

So why am I walking away? Many reasons. Those who are close to me know why. I have touched on a few things over the last year but there is more. I can't change those things so I need to walk away. My wife and daughter deserve it as well. They also deserve a husband and father who isn't 300lbs and wheezing up the stairs. I have consumed their time as well. When I was obsessed with strongman that is all I thought about. I wouldn't have any drinks of alcohol if we were out with friends and I would be looking to go to bed early on a Saturday night just to get up and train for 4 hours on Sunday morning. Guess what... I have had some drinks and relaxed twice in a month. I'm not a drinker by any means but I indulged and had a few beer. I got up and danced. I had many laughs. Did I still hit a workout on Sunday? Fucking right. I was just more flexible with my schedule recently.

What was the last bit of rambling about? Balance. I threw away many opportunities to have some fun just to lift some heavy shit. If I indulged at those moments would it have affected my abilities in Strongman? Nope. I am talking about having a beer in my father-in-laws garage, having a few drinks while curling with my boys at work even having a couple drinks with my wife by our pool. Those would not have hurt me one bit. I was obsessed. Lately I see more and more things I have missed out on. I refuse to let that happen again. If I miss a meal then fine. I will make up for it next time. If I lose a few pounds on my bench press because I have increased my cardio performance then so be it. Some will ask why I can't just alter my Strongman programming and life decisions to stay in the sport. I will tell them this.
It is hard to change old habits, I find it more manageable to take control of new habits. It makes sense to me.

I need to thank a whole shitload of people... hoping not to forget anyone...
Dan McAuley, Dave Elmy, Amy Doyle, Grant Buhr and Ontario Strongman, Scott MacDiarmid, Brian Dunham, Brad Reid, Giles Sharpe, Jill Steenburg, Trenton Family Dental, yes even Bruce Millward despite recent differences, Ed Jouwstra, Andre Avigdor, Cher Lepine, Quinte Fitness, Copperfield's Fitness, the Harbour Club, HAI Waterjets, Kevin Fast,Joe and Ben, The Mohawk Fair Council, Sean Kennedy, Evan King, Mike Sheppard, Dave McCue...Inside Fitness Magazine and the World's Natural Strongman Federation. My father-in-law - Steve Keech for building my equipment and having our talks in the garage...Thanks Pop!! All of these people have been instrumental in helping me learn about myself and perform in front of a crowd to showcase what we do.

My sponsors...
Dr. Dave Gendron - You sir are a classy guy. You have been on my team since the very beginning. We have worked through MANY injuries and snags with training and competition. I couldn't have done it without you buddy.

Cygen Laboratories-Joel and Jeff... It is an honour to be part of your brand. The generosity and hospitality you have shown me in the industry is top notch. I hope to continue bringing awareness to the brand and ingesting your supplements. I look forward to grow as an athlete carrying the Cygen flag.

Pitchfork NY Hardwear- Warren I want to thank you for taking a chance on a dude you didn't even know. Our relationship has been short so far but the love from PF and it's family has been incredible... cheers to a Decade Of Hard Times !!

To my boys at work...
Andrew, Buck and Gammon... I won't be as fat when we go curling, boating, golfing and Rock Banding... watch out muthafuckas... You guys bust my balls but deep down... I know you care and support. Thanks guys!!

To my long distance bruthas... Paul Vaillancourt, Dave Finistauri, Jordan Foley and Torey Hunt...
My body has gone through many changes over the years. It has come from 'food road trips' with Dave, training and mentoring from Paul and Jordan and long distance phone calls of encouragement from Torey.
You guys I consider good friends. You have helped me as much as anyone else. In the health and fitness industry we all know about smoke and mirrors. All four of you have no bullshit attitudes and have told me what's real. Thank you.

A special paragraph of thanks needs to go out to the following guys. Jason Howes, Jon Cavanagh, Adrian Kimmett, Joe Doran, Greg Compton and Ian Dawe. Through training we started our group. Through that we have become friends. You guys have really talked me into some shit and out of some other shit. We've had so much fun destroying our bodies but we always would support each other. We talk about training through text, FB and phone. We shoot the shit during training and get the job done. Your words of encouragement have been a big part of reaching the highest level in drug tested Strongman... the WNSF. You have really helped me believe in myself and push my body and mind to the limits. Let's see what happens in the future! Thank you, Thank you, Thank you.

Most importantly though... Amie and Sydney. I tear up as I write this. Whether I come in last place or 1st it didn't matter to you guys. You have put up with my training and competitions, the travel and costs. If you couldn't make the trip I would always try to hurry home just to update you on my performance. It's not easy being gone from you two but receiving those texts saying "Good Luck Richie" and "You'll do great Honey" just made my day despite competition placings. I love you both. XOXOXO

Thursday's and Friday's Workouts!

2013-03-09T19:53:00.001-05:00

Thursday after work @ YMCA

Foam roll total body, band dislocates and pull-aparts, hip mobility work, balance board movements

Rack Pulls-
135 x 4 x 2 sets
225 x 3 x 2 sets
315 x 3 x 2 sets
405 x 1 x 2 sets
*All double overhand grip beltless
405 x 1
455 x 1
475 x 1
495 x 1
*added belt and switched to over/under grip, needs work but up 10lbs from last time I did rack pulls.
Still a hard movement for me at this height... definitely a weak point. Rotating my big lifts Cube style feels great.

Overhead Jerks-
135 x 3 x 2 sets
185 x 2 x 2 sets
225 x 2 x 2 sets
245 x 1
255 x 1
265 x 1
*working on speed and technique, 300 is there. Need to turn around in rack and not face the mirror, it throws off timing.... yes I am looking at myself

Unilateral Leg Press-
3 plates per side x 15
4p x 15
5p x 15
6p x 15
7p x 15
*Love it. Quads were blasted.

Pull Ups-
6, 5, 5

Standing DB Press-
65 x 15
80 x 11

Retracted Scap DB Raises- thumbs up
10lbs x 15 x 2 sets

Friday Night Pumpfest

Banded Incline Skullcrushers s/s with Close Grip Presses (same bar and focused on pressing straight)
65lbs x 10 + 10 reps x 3 sets
*Best tri exercise ever

Barbell Curls- (varied styles ie. top half, bottom half, 21's)
65lbs x 10 + 10 x 3 sets
*24" pythons

Ab Pulldowns-
100 x 15
115 x 15 x 2 sets
*Ab cramping

YTI's-
10lbs x 10 reps per letter x 3 sets

One Leg Plyo Box Jumps-
5 per leg x 3 sets

Drop Long Jumps-
5 x 2 sets

Half Bosu Thing Mountain Climbers-
10 per leg x 2 sets

**Sweatin' like a muthafucka!!

Great training this week, feel strong and healthier.

Tuesday Night @ YMCA Quinte - Front Squats and Speed Bench

2013-03-05T20:25:00.002-05:00

Went earlier tonight to avoid the evening rush. It worked... nobody was using the squat rack!

I warmed up at home with foam rolling, stretching and mobility work.

Front Squats- worked up to 70% as prescribed, all sets beltless
135 x 4 x 2 sets
185 x 2 x 2 sets
185 x 4 *felt perfect
*230lbs x 8 and it felt easy! Solid

Speed Bench- 60% 8 sets x 3 reps
215lbs x 3 x 8 sets
*Kept speed throughout all eight sets, no wrist wraps

GHR- 10, 10, 8 * best glute and hamstring exercise ever
Hanging Leg Raises- 20, 15 *major cramping again
Chest Supported Row- 150 x 15, 170 x 12, 190 x 8 *huge upper back pump
Back Extensions +10lbs plate held straight out- 15, 15 *lower back just on fire!

This workout was pretty good. After my two main exercises all the assistance work was done in straight sets but only a minute between sets. My body feels so much better this way. I am rotating my main lifts Cube style but the split and assistance work is based off a Jordan Foley program he did for me in the past.

Can't wait to see how this goes. I know it feels better than ever.

I have a gastro-scope tomorrow so no food after midnight and none until 3:30pm. I will make up for it tonight and tomorrow night. Gluttony rules.

Just for the hell of it, here is part of our conditioning session on Sunday!

Weekly Recap

2013-03-04T20:00:00.001-05:00

Saturday Feb 24th, 2013

A1. Box Jumps- 15, 15
A2. Med Ball Plyo PushUps- 15, 18
A3. DB Swings- 30, 30
A4. Med Ball Mountain Climbers - 20, 20
**Wanted to puke!

B1. Elliptical - 10mins
B2. Hand Bike- 5 mins
B3. Recumbent Bike- 10mins
**Felt good to do some work like this

Tuesday Feb 26th, 2013

Warm up consisting of foam roller, ankle work on balance board, stretching

Speed Deads (some sets with green bands approx 120LBS tension at top of movement)-
135 x 3 x 2 sets *bands
225 x 3 x 2 sets *bands
275 x 3 *bands
330 x 3 x 8 sets *straight weight

Bench Press-
135 x 8 x 2 sets
225 x 4 x 2 sets
Slingshot-
225 x 4
275 x 4 x 2 sets
315 x 2
335 x 2 x 3 sets

GHR- 12, 10, 8
CSR- 150 x 12, 170 x 12, 170 x 12

Back Extension Machine - 130 x 15 x 2 sets
Medicine Ball SitUps (different variation every cpl reps) - 16lbs Med Ball x 25 reps
*Major ab crampage!!

Thurs Feb 28th, 2013

Warm up consisting of foam roller, ankle work on balance board, stretching
Overhead Barbell Jerks-
135 x 3 x 3 sets
185 x 3
225 x 2 x 2 sets
245 x 1
255 x 1
*Good speed

Uni-lateral Leg Press-
2plates per side x 10
3p x 12
4p x 12
5p x 12
6p x 12
*Hard when it's not a fixed foot platform... used really low foot position

Standing DB Presses-
70 x 10
80 x 10
80 x 10 (one arm at a time)
*Huge shoulder pump and short rest periods

DB Rows-
90 x 25
100 x 15
100 x 15
*Fast paced and short rest periods

Ab Pulldowns-
85 x 15
100 x 15 x 2 sets

Retracted DB Lateral Raises- (top 1/3 of movement)
12.5lbs x 15 x 2 sets
*Upper back on fire!

Saturday Mar 2nd, 2013

One Leg Box Jumps- 5 reps x 3 sets
Med Plyo PushUps - 15 x 2 sets
DB Snatches- worked up to 80lbs x 3 each arm x 3 sets
Explosive Backward Lunges off box- 10 x 3 sets
Mountain Climbers off half bosu ball- 8 x 3 sets

Sunday Mar 3rd, 2013

Foam roll and stretching

160lbs Log Clean and Press- 3 sets x 5 reps, 18 reps in 90 secs
10 reps 160lbs Log C+P superset with 35lbs Kettlebell Swings x 1 mins **ugghhhhh
110lbs Farmer's Walk - 100ft downhill + 100ft uphill +120lbs sandbag x 200ft
110lbs Farmer's + 120lbs Sandbag on Shoulders x 150ft
120lbs Sandbag x 400ft
***wow, loved this session surprisingly

100% RAW Meet Recap -- Garbage

2013-02-21T21:46:00.003-05:00

The meet last weekend was shit. Not due to the organizers or other lifters (although we were running late), just due to my performance. Thank you to Barry McEvoy and crew!
Despite the illness I had 2 weeks ago and a heavy head cold going into the meet I still thought I had more in my tank. Losing twelves pounds in one week apparently hurt me. Once again, shit happens. Time to plan my next meet.

As you can see, when I touched the bar to my chest on bench it was quite high. I should have got my head clear and focus.
For deadlifts I think more speed off the floor would have helped but still not guarantee all whites. Just didn't have it that day.

Next phase of training equals more volume! More muscle equals more strength.

Day after meet...@ YMCA
Overhead Jerks-
worked up to 205lbs x 1 x 3 sets
Standing DB Press-
40 x 15
50 x 15
60 x 15
70 x 12
Side DB Raises-
25lbs x 10 x 3 sets
Rear Delt Row Machine (high pull)-
70 x 12 x 4 sets

Monday (Family Day) @ YMCA
Rack Pulls (below knee)
worked up to...
455 x 1
475 x 1
485 x 1
Parallel Grip Pull Ups- 5,5,5,4
Wide Grip Pull Ups-3,3,3
Chin Ups- 3,3

DB Curls-
40 x 8 x 2 sets
Unilateral Curl Machine-
70 x 12,12,8

GHR-
10,8,8

Wednesday Night @ YMCA
Bench-
215lbs x 3 x 8 sets
*kept speed on all sets, beautiful

Incline DB Press-
55 x 13
90 x 15
100 x 10

Dips-
5,6,5,5
Standing Barbell Tri Extensions-
60 x 30,25,25

Pumped as fuck and out in 70 mins complete with warm up.

All workouts preceded by 15 mins warmup consisting of foam rolling, band work and stretches.

Next week I will be pretty much doing the same type of split but adding in more bodyweight assistance work and circuits. The main lift will be rotated through max effort work, rep work and speed training just like Brandon Lilly's Cube Method. The assistance work will be modified to focus on more weak points and functionality instead of bodybuilder-ish. Why? I am taking up grappling for now which just may evolve into more serious fight training in the near future. Until then... I have a date with a 400lbs bench press and 600lbs deadlift. I BELIEVE I can achieve this following my plan.

Prep Starts For 100% RAW Federation Meet!

2013-01-13T21:22:00.003-05:00

It actually started last Sunday but it was a busy week so no blog post. I will update you though.

So far training has been more fun lately than it has ever been. I have moved some strongman equipment of mine into Crossfit Belleville and we have resurrected Sunday MASS training. Our crew consists of Joe Doran, Jason Howes, Jon Cavanagh, Adrian Kimmett and new CF Belleville owner Ed Jouwstra. Soon to be joining us will be Ian Dawe! Our goal... become stronger, smarter and help others do the same.

Enough of the intros ... I tend to get excited when plans come together. Why? Passion for the sport.

Next Meet : 100% RAW Federation Powerlifting Meet @ Variety Village in Scarborough on Feb 16th

**I will only be doing the Bench Only and Deadlift Only (PushPull) categories**

Last Sunday -- It Starts!

Deadlift Singles Routine found on Maryland Powerlifting site
Week 1- 15 sets of singles with 1-2 min rest between sets @ 65% of 1rm (560)
365 x 15 sets x 1 rep
*Used green Rogue mini-bands for first 7 sets (added 100-120lbs tension at top)

These were cheek busters! I have very little experience with using band tension but am enjoying it so far.

Prowler - 315lbs backward drags x 50 ft
Prowler Arm Over Arm (standing) - 315lbs x 3 sets x 50 ft
Prowler Pushes - 485lbs x 2 Hi/Low sets 50ft each

GHR- 3 sets x 6 reps (hard as fuck)

Monday-

A1. Lunges - 15 reps/leg x 2 sets
A2. Incline Push Ups - 15,15
A3. Scap Push Ups- 20,20

B1. DB Extensions- 30lbs x 15/arm, 40lbs x 15/arm
B2. Fat Gripz BB Curls - 65lbs x 12, 85lbs x 8, 105lbs x 4
B3. Face Pulls ss w/ Band Angels (shoulder re/pre-hab) - 20, 20

Lower Leg Raises- 12, 12

Wednesday- deload session

Foam Roller x 30 mins
Mobility Stretching x 30 mins
Multi-Angle Calf Raises - (single leg, off stairs, toes inward, toes outward etc) 10 reps x 5 sets
Green Band Hip Abduction - 4 sets x 15 reps

Bench Press (Fat Gripz) - 135 x 8, 135 x 20, 135 x 20
A1. Band Face Pulls - 20, 20
A2. Band Pulldowns - 15, 15

Sunday MASS @ home

Deadlifts-
Week 2- 12 sets of singles with 1-2 min rest between sets @ 70% of 1rm (560)
**Used green bands on all warm up sets up to and including 315lbs bar weight (435ish total at top)**
392lbs x 12 sets x 1 rep

Sumo Rack Pulls (beltless)-
315lbs x 3 reps x 3 sets

Green Band Ab Pulldowns- 3 sets x 20 reps
Green Band Full Contact Twists- 2 sets x 15 reps

Pretty good week for rest and recovery. I got to deload some work in the middle of the week. It only gets harder from here. I am up for the challenge... a 600lbs deadlift is my goal for the first quarter of 2013. VLOG coming!

BEAT THE WINTER BLAHS!

2012-12-15T13:00:00.000-05:00

I am not an actor (it's obvious)... just my opinion on how you can beat the winter "blahs". I was asked for my opinion on this topic so that is what YOU receive!

Someone has a case of shifty eyes.

Super Squats Round 2!

2012-12-03T18:09:00.000-05:00

Ok before I get to the 20 Rep Squat workout check my latest overhead session!

Typical Warm-up..
PVC Roller, SMR Stick, Mobility stretches

Military Press (parallel grip)
bar x 10
130 x 8
130 x 8
175 x 5 EASY
200 x 3 EASY
225 x 1 Felt pretty solid as it should
245 x 1
255 x 1 *Had strength to spare, it`s all feelin good!
150 x 10 reps x 5 sets

Chin Ups-
5,5,5,5,5

Hammer Curls-
45lbs x 15
45lbs x 15

Band Face Pulls-
15, 15

Off to work on Friday night, booooo!

Sunday MASS-

PVC Roller, SMR Stick, Mobility Stretches

Squats - SSB, No Belt
150 x 5
150 x 5
240 x 5
240 x 5
300 x 1 *just wanted to feel the weight
300 x 20! No mistaking the count here plus did it with no belt. I prefer 20 reppers this way.
Next squat workout... add 5lbs and do it again!

Deload Deads-
315 x 5
315 x 5
315 x 5
*Double over grip and beltless, easy.

Full Contact Twists-
20 per side x 2 sets
*hard ab contraction throughout

I won't take video of all my 20 rep sets... it gets pretty boring after 5lbs increments. Tomorrow night will be my very first MMA workout.....................WTF.

Squat Lung Buster

2012-11-30T12:33:00.001-05:00

Thursday...

Warmed up in typical fashion... PVC Roller, SMR Stick, Mobility work

Squats- Safety Squat Bar
150 x 5
150 x 5
240 x 5
240 x 5
330 x 5
370 x 3
420 x 1 *Felt very strong
300 x 18 *thought I hit 20 but miscounted. Hard to count on these when the oxygen is not hitting your brain.

Weighted Crunches +35lbs
20, 20

Physio Work-
Multi Angle Calf Raises (inward, outward, straight, donkey)
20, 20, 15, 15

Fried.

Pushin' and a Pullin'

2012-11-27T11:43:00.003-05:00

This post will cover my last two sessions plus a video of heavier singles after the main lift each day...

Always doing 20-30 mins of PVC roller, SMR stick, mobility work each sessssshhhhhhhhuuunnnn.

Sunday Deads- working sets... @ Apollo Barbell Club
380 x 5
435 x 3
485 x 1
512 x 1
512 x 1

Deficits + Shrugs (standing on bumper plates)
242 x 8
242 x 10
242 x 10
242 x 10

Waiters Bow
25kg x 20 reps x 2 sets

Plank-
One set x 1 min
One set x 30ish secs with 25kg bumper on back

Monday Bench- working sets...
250 x 5
285 x 3
320 x 1
340 x 1
350 x 1
360 x 1 *All time PR!

Speed Bench-
185 x 2 reps x 5 sets

Barbell Rows- underhand
185 x 15
225 x 15
245 x 15

SlingShot PushUps-
30
25

*Pull Ups were done between each set of speed bench
5,5,5,5,5

BELIEVE.

Squattin' !

2012-11-21T19:49:00.001-05:00

Warmed up and done in 90 mins.... not bad.

PVC roller, SMR stick and mob work

Squats-
135 x 6
135 x 6
135 x 6
225 x 5
225 x 5
280 x 5
325 x 5
370 x 5
*Last set felt the best.... hard to fully warm up when I train in my garage at this time of the year. It takes awhile before my little heater makes it comfortable.

One Leg BW Squats- a recommendation from Physio...
8 reps per leg x 3 sets

More Physio work....
Some ankle roll extension type thing, multi angle two foot calf raises, ankle band rotation work

Planks-
1 minute 8 sec
*Major ab crampage... done

Well my confidence is increasing with this ole calf of mine. It is still a little swollen and actually sore today. The strength is coming back though which is a positive. Just have to be patient... I am anxious to do some indoor strongman training in the new gym. Still a ways off unfortunately. Until then I just focus hard on the deads, squats, bench and military pressing.

Crossfit Quinte..... OPENING SOON!!! and my BENCH Workout

2012-11-19T20:00:00.000-05:00

I will just say it. By December the Quinte area will finally have a gym where REAL athletes will have a place to call their own. CROSSFIT QUINTE will have 2500lbs of bumper plates, climbing ropes, squat stands and racks, dumbells, sleds and Prowlers, medicine balls, ARTIFICIAL TURF, Crossfit workouts, Olympic weightlifting and powerlifting coaches, STRONGMAN training implements (atlas stones, log press, kegs, farmer's walk, super yoke etc), training seminars (GLEN PENDLAY is locked in already for April), nutrition seminars AND SO MUCH MORE!!!! Athletes need to come here!

2013 will see an improved Rich. :) Here's a sneak peek at Crossfit Quinte...

And here's my bench workout...

20 mins warm up consisting of PVC roller, SMR stick and mobility work

Bench-
135 x 12
135 x 12
225 x 1
225 x 1
225 x 5
250 x 5
285 x 10
*Got the groove!

Slingshot-
285 x 8 x 3 sets

Body Rows-
15
15
15

*Pull Ups between Bench sets...
5,5,5,5,4

Nice and fast paced this morning before work. Calf and ankle work tonight!

Last Two Workouts and Guest Appearance from Faith No More!

2012-11-18T20:01:00.002-05:00

It was a fine Friday afternoon. The wind was calm and the dogs weren't barking. Time to make some noise in the garage.

20 minute warm up consisting of stuff like this..... once again... time to LEARN!!! Take it away Paul Vaillancourt...

Military Press (using parallel grip bar)-
150 x 5
150 x 5
150 x 5
165 x 3
190 x 3
210 x 9 - Felt awesome in the hands!

Chin Ups- Real ones.
5,5,5,5,5
*All sets were done between press sets

Standing DB Press-
40 x 10
55 x 10
55 x 10

Barbell Curls-
bar x 10
65 x 10
65 x 10
65 x 10
65 x 10
*Used Fat Gripz all sets, slow reps and strict... turned 65lbs into feeling like 165!

Side/Rear DB Raises-
25 x 10 reps each direction x 3 sets

Was feelin' pretty pumped after this workout.

Deadlift Day - Easy Like a Sunday Morning!

Deads-
135 x 5
135 x 5
225 x 5
225 x 5
315 x 2
315 x 1
330 x 5
385 x 5
435 x 5
*reset each rep... no touch n go's

Snatch Grip RDL's-
225 x 10
225 x 10
225 x 10
*Huge upper, lower back pump

SSBar GM's-
60 x 15
80 x 15
80 x 15
*quality reps

A1. Full Contact Twists - 20, 20 per side
A2. Frog Kicks- 20, 20

Finished with multi-angle calf raises x 15 reps, ankle strengthening exercises from physio.

Post workout nutrition >>>>>>>>> 3 scoops of Nutri-Whey from CYGEN LABS

Feeling refreshed and eating like a mutha f'r!

Squattin' ...Power Greens and Mob Work

2012-11-14T21:05:00.001-05:00

I woke up this morning and started my day off with some Power Greens from Cygen and a trip to my chiropractor for some ART!!

Dr. Dave Gendron went to work and hit my calf up with some active release technique therapy. Everything is healing great!

Yesterday I went to physio and they put the laser to it, hooked up a stim machine so I could perform calf raises for ten minutes while this thing fires away. I also had to balance on some squishy foot pad to build up my ankle strength. All the lifting I do and I end up looking like a bitch on small little exercises. It's working though.

Back to today... SQUATS.

There is a video of my squatting my the camera died on my last set 2 reps shy. Meh... I may upload it tomorrow.

20 mins of PVC rolling, mobility work like the following...

Thanks Jordan... I did these prior to my squats. It helps me get better positioning... no need to do these if you do partial squats like a douche on a Smith machine. This is to help people who want to perform with good form and prevent injury.

Squats-
135 x 6 x 2 sets
225 x 3 x 2 sets
275 x 3
275 x 1 belt added
305 x 3
350 x 3
390 x 5
*decided not to do heavier singles, didn't feel like my lower was recovered enough from Sunday's deadlift session

Bulgarian Split Squats-
10 per leg x 3 sets
10 left leg
10 left leg
*extra sets for lagging left strength

Full Contact Twists-
20 reps x 2 sets per side

Physio-Given Exercises-
Multi Angle Calf Raises x 3 sets (10, 15, 15 reps)
Ankle Stability Movements with Bands

Ended with some lower stretching! Not bad, squats need work for sure.

Monday Benchin' n Stuff + 1 Video

2012-11-13T20:29:00.003-05:00

Monday Night Bench-

20 mins warm up consisted of pvc roller, SMR stick and some mobility work like this below for my shoulders from Jordan Foley http://jfoleystrength.blogspot.ca/. Go to his site and learn something.

Bench-

135 x 10 x 2 sets

185 x 3 x 2 sets

225 x 3

235 x 3

270 x 3

300 x 9* possible PR...unofficial until I check my training log

315 x 1

340 x 1*smoked it! My previous competition best is 356.8lbs. That will be destroyed in February.

Speed Bench-

185 x 2 x 5 sets

Incline Push Ups-

20, 15, 10

*gassed fast on these

Barbell Rows- underhand grip and slow controlled reps

185 x 15

205 x 15

Neutral Grip Pull Ups (did a set between each working set of bench)

4,4,4,4,4

Awesome session, cut 30 mins down off my normal training time and even had time for a cooldown.

New Goals... Out of UFGyms Push/Pull... DEADLIFT DAY

2012-11-11T19:35:00.001-05:00

When December rolls around everyone is excited. The malls are packed, egg nog is flowing, Christmas parties are plentiful and cookies are in my belly. It's definitely my favorite time of year but not just for Christmas. The annual Ultimate Fitness Gym's X-MASS Push/Pull became a tradition the last couple years. It is probably the best gym I have stepped foot in and there have been many. The atmosphere is incredible.
Unfortunately due to work and my daughter finally getting her foot surgery (fractured/Turf Toe) I will not be competing there. Work sucks and I have no problem using a sick day to lift but Sydney has been needing this for a long time. Daddy is staying home.

Looks like I will be gunning for the 100% RAW meet in February. Full meet and looking to set the bar high. My training has no strongman event days for the next little while. All I am going to worry about is my squat, bench and deadlift. Let's see what happens. :)

Sunday Morning- DEADLIFT Day

Deads- worked up to...
360 x 3
410 x 3
460 x 5
500 x 1 *lots left

Deficit Deads-
225 x 10 x 3 sets

Good Mornings-
95 x 15 x 3 sets

Cable Ab Pulldowns-
weight?? x 20 reps x 3 sets **Good hard squeeze throughout, maybe too light

That's it, good session. Went to Adrian's and had the Hatebreed cranked!!! Next up... bench day!

Sunday Workout- Deads, Bench

2012-11-06T09:56:00.002-05:00

Worked afternoons all weekend, I absolutely hate inventory. Glad it's over for a couple days anyway.

Sunday morning...
20 mins on roller and using SMR stick and mobility stretches

Deadlifts- worked up to...
330 x 5
380 x 5
435 x 5 *beltless, harder than it should have been today.
455 x 1

Bench- worked up to...
235 x 3
270 x 3
300 x 3
Slingshot-
320 x 1
365 x 1
385 x 1 *More in the tank, will ramp up closer to UFGyms PushPull.

That's it! Looking at a change up in training next week, can't wait!

Recovery/Weak Links/Bodybuilding Wannabe

2012-11-02T18:36:00.002-04:00

This morning was a scheduled training session but nothing impressive like squats, deads or log presses.
Jordan has given me a day to work the "fine tuning exercises" and extra accessory work. It's actually a fun day. I get the biggest pump ever and feel all "swole". That word is still stupid in my opinion.

Cossack Squats- 2 sets x 15 per leg
Push Ups- (used hands on DB's to increase ROM)- 20, 20, 15
Scap Push Ups- 15, 20, 20

One Arm DB Extension @ 30lbs - 20, 20, 20
Barbell Curls (used Fat Gripz) - 65lbs x 12, 85 x 10 *drop set, 85 x 10 no FG's
Band PullAparts- 20, 20, 20

Ab Wheel- 12, 12, 12 barely
Calf Raises- 3 sets x 10 reps slow and controlled/deep stretch/varied foot angles
Hip Lifts- 10, 10, 10 each leg

No heavy weights but my muscles were engorged! Nice to have days like this. Finished with 3 scoops of NutriWhey. Mmmmmmm, chocolate.

This is how to do a Cossack Squat! JACKED AND STRONG!

Squats,Deads,Bench, Chiropractic and Physio Week

2012-11-01T19:16:00.002-04:00

I am so hungry. My calf is healing so well. I am starting to ramp up my lower body training again. I am still unable to do movements like power cleans and any quick changes in direction. I am squatting again as of last night with decent weight. I was trying to do some speed work but if you aren't 100% confident you tend to hold back during an injury. My calf wasn't an issue during speed work but just having it in my mind made me gun shy.

I visit my good friend Dr. Dave Gendron once per week for some ART work. The very first treatment made me a little teary eyed, not gonna lie! haha I also go to physio once per week. While there I am treated with ultrasound and given some exercises for rehab. One thing that was identified at physio was the probably cause of my calf tear. My ankles are weak as fuck. I had a little drunk mishap as a kid in high school on New Year's Eve 2000. Y2K was the least of my worries. I jumped off a cliff roughly 15ft and tried a perfect gymnast landing. Long story short... multiple 2nd degree sprains on both feet and crutches.
I saw a doctor once in the ER but no follow up for rehab work. Thanks Mom and Dad! Anyways I have had issues over the years but just chalked it up to and old injury. I never thought it'd come back to haunt me years later. My physio doctor said it was a matter of time before some happened considering my ankles were a weak link. This time it was my calf. I now have an exercise schedule to correct this and improve my bio-mechanics. I had to ask about my knees caving in while squatting and deadlifting too. Answer- weak hips! Paul and Jordan told me that but I didn't know how to correct this except forcing my knees outward while doing those movements. I now have an exercise schedule for this as well. As much training as I do and I still have these weak links. I wish I lived closer to my trainers!! Moving on...

This week ---

MONDAY
20 mins of foam rolling, hip mobility work and used my new massage stick! Loose!
Squats-
305 x 3
350 x 3
390 x 3
405 x 1
**All beltless, stopped there. Didn't want to push the leg too much.

Bench-
220 x 5
250 x 5
285 x 5
315 x 1
335 x 1 (better than 315)

Barbell Rows-
225 x 10
245 x 10
245 x 10
**Bent 90 degrees, hard

Weighted Crunches-
135 x 20 x 2 sets

WEDNESDAY
20 mins of hip mobility, foam rolling and the new stick again! Love it

Speed Deads-
225 x 3
225 x 3
245 x 3
245 x 3
245 x 3
*Getting fast again.

Strict Log-
155 x 5
175 x 5
210 x 7

Skipped RDL's, will start adding more lower movements back in. Just doing the main lifts for now.

Chin Ups-
8, 7, 5, 5

A1. One Arm DB Press-
65 x 12
90 x 10
A2. Retracted Scap Laterals-
25 x 12
25 x 12

Good workout, things are coming along nicely. Just need to do my rehab work and increase my mobility work again K-Starr style!

Next competition... Paul and Sarah's Push/Pull in December!! http://www.ultimatefitnessgyms.com/gyms_renfrew.html

Training Catch Up and A Torn Calf!

2012-10-20T07:41:00.000-04:00

After my trip to Calgary I realized I wasn't very quick at anything. Strength is there now on most things but I definitely lack speed. Strongman is a well rounded sport.. any weak links become obvious at high level shows. My thought? ADD SPRINTS!

My buddy Gary is the trainer for the local 15 yr old Goldenhawks hockey team. They now do Prowler work and agility and speed work. I thought it'd fit into my strength program perfectly.   It may have but not 11 days ago.   Did a light jog and some stretching for warm up then first sprint I heard and felt a pop on my very first step. Yeah... very first step. I thought one of the kids smoked me with a medicine ball. I was wrong and limped to my car.

I hit my chirpractor up and it was clear with the swelling and bruising... I tore my calf. Dr. Dave Gendron assessed it and gave me some tissue treatment. So long story short I now go to Dr. Dave for tissue work and physio for my little rehab exercises and ultrasound therapy. Swelling is down as of today and my limp is less and less daily.

On to the training I can do!

This past week....

Tuesday-
20 mins on roller and some mobility work

Bench-
135 x 15 x 2 sets
225 x 5 x 3 sets
250 x 5
280 x 3
315 x 1
Slingshot- 315 x 10, 315 x 9

A1. Body Rows - 15, 15, 15
A2. Band PullAparts- 20, 20, 20

Thursday-
30 mins on roller and some mobility work

Speed Deads-
135 x 8, 135 x 3, 135 x 3
225 x 3 x 2 sets
245 x 3 x 3 sets

Military Press- (log)
175 x 5
200 x 3
225 x 5

Pull Ups (neutral grip)-
7, 6, 5, 5, 4

A1. Standing DB Press-   65lbs x 15 x 2 sets
A2. Body Rows-   10 x 2 sets

Adding in a little more each time, still not ready to really push heavy squats and deads though. Strongman events training is postponed until December while I heal up.

I always ask myself when I get an injury (this is probably my most serious injury so far) if it is worth it. After a few days of contemplating and weighing my options I decide OF COURSE IT'S WORTH IT!! This is the best sport I have jumped into.   I always have these thoughts when injured... never when healthy. haha

Of course Paul Vaillancourt told me to _____ myself and get training. Always a motivational speaker.

Next session will be my circuit day either tonight or tomorrow. Program remains the same except I have taken out Sunday MASS events training.