Back In Focus

On Nov. 8th of 2008 the North Carolina State Powerlifting championships were held in Bunn, NC.  I competed in the Bench Only category.  I competed in the 165lb category even though i weighed in at 157.4lbs.  This was my first ever meet so i was alittle nervous but i never doubted my ability and strength.  The state record perviously held in the open category was 275lbs in the RAW devision.  I smoked that with a bench of 305lbs.  I ended up setting 3 new state records that meet.  Not bad for competeing in my first every meet.  This past year i’ve learned so much about training.  And all the training methods and periodization methods and how to organize trainging sessions.  Thats what i do thats my profession.  i am majoring in excersise science and going to graduate school for exercise phisiology and human performance.  i love this stuff and i cant get enough of it.  I’ve read so much on Block/linear/western periodization methods and the different phases and what to expect from that.  And i’ve read so much on Conjugate Periodization and Westside Barbell periodization methods.  I incoporate both styles and best as i can into my schedule.  I’ve watched seminars with louie simmons i’ve watched instructional videos with joe defranco.  i’ve become an expert in knowing what exactly to do in training and how to train to gain the most out of your potential and performance.  As of right now i’m getting ready for my 2nd ever powerlifting meet.  Battle on the Border in Charlotte NC.  This will take place at the YMCA on March 21st.  i’ve used a bench workout that i will share with everyone.  I got this from Ryan Kennelly "The Bench Monster" who holds the world record at 1075lbs.  I am using this to get ready for my meet in March and i’m looking to smash the hell out of my pervious record and go to nationals and dominate!!!!

Tuesday- 55% of one rep MAX ex. 315- 175lbs 8sets of 3reps/ Thursday Speed Bench 60%- 190lbs.

Next week go up by 5percent…. speed bench is the same

when i hit 75% i drop the sets down to 4*3 235lbs…. speed bench the same

85% i drop down to 2*3…. speed bench the same

95% 1*3

100% your at 315 and you will do 1set of 315 at 3reps

your new max is around 340lbs!!!!!

Thats what i’m looking for!! thats what i’m looking for in my workouts.  Now the rest of the week i do back work and arms and shoulders and supplemental work.  I do bodybuild but when its chest day and leg day i westside barbell lift… conjugate style… for power and strength!!!

Wanted to share you this with you guys hope it helped alittle if you have any questions what so ever on training or training methods on hypertrophy phases.. sets and reps (muscle growth phase) or MAX effort phases ( maximal effort 92/100%) or dynamic effort phases ( 45/85%) just hit me up i can formulate bodybuilding routines for you or powerlifting routines anything you need.  I also assit the strength and conditiong program here at UNCP so i’ve use to all sports and implementing and formulating all kinds of different programs for different needs.

i cant wait for March 21st i’m excited and pumped!!! Records are gonna be shattered i promise you that!!!!

Lift HARD!!! or go HOME!!!

Just been watching the 2008 Olympics lately, I’m not a big swimming fan or follow it at all really but obviously we’ve all heard of Micheal Phelps and i gotta give him his props, this dude is killin everyone and everything, breaking world records and has already gotten 4 gold medals with 4 new world records breaking his own, pretty much bettering his personal bests.  It must be amazing breaking your own records and have them be world records at the same time haha.  He’s now the greatest Olympian ever and is going for a record breaking 8 gold medals in one Olympic Games lol thats absolutely incredible and i hope he does it and wish him the absolute best.  Go Team USA!!!

After training very hard for a Pro Football Combine in GA in November and doing very well. (40yd 4.38, 225bench press reps- 17, 20yd shuttle- 3.98, vertical leap 37in)  In December i got invited to the New York Dragons football training camp in the Arena Football League.  For a week i competed for a spot on the team at the wide receiver position and kick returner position and needless to say i didn’t make it.  But thats only motivated me more.  This summer i had to take some time off from lifting heavy, which i know we all ****ing hate doing, do to a pinched nerve in my lower back!!  Theres nothing i hate more then missing important lifts do to a nagging injury.  Now its seemed to heal up good, I’m flexible again and very eager to get back in the gym and lifting hard and heavy with a lot of intensity.  Back to doing my deadlifts and squats and power cleans, power snatches all my olympic lifts that i use for explosive force and movement to jump higher and run faster.  I’m so amped and so excited to get back into the gym and lfiting heavy again!!! I love the feeling in the gym of just being so ****in focused and blocking all that other outside bullshit out, school, the relationships the other bitch lifters that bring there little ****ing notebooks that they write in, the mother ****ers that spend 10min trying find a ****in song on there ipod to listen to.  Just ****IN TRAIN!!!  I’m an avid reader over at Animalpak.com they write some serious and good shit over there to read.  Very motivational and very inspiring as a bodybuilder and a powerlifter.  I encourage any body and everybody to visiting they’re site if you havent already.  There products a awesome too.

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