I love Sunday mornings! Our family has a big breakfast together as we get ready for the upcoming week. Today was similar to other Sunday mornings. I try to get my most difficult and strenuous training session in on Sunday mornings. It gives me the best opportunity for recovery during the week, and I get the lift done before 11am.
Training is starting to ramp up a bit. Week 1 called for 4 x 8. Week 2 called for 5 x 7. Week 3 called for 5 x 7 with a 10% increase in weight per exercise. I'm not training for strength, yet. I'm getting my body ready for the rigors of what is yet to come. I probably won't reach the strength levels I had when I was 26 years old, but that is ok. I'm not training for a powerlifting meet. I'm training to get my body ready to throw over 50m again. I turn 36 this February. I'm looking forward to throwing in a meet again.
Below you can watch my C1/C2 complex-Incline Bench Press immediately followed by Deadlifts.
Below you can watch the A1/A2 complex-Safety Squat Bar Squats and Military Press
I think it’s safe to say that everyone at one time or another in their life reflects back on what might have been. I had one of those moments a few weeks ago. I was moving some boxes around in my basement and came across a box I hadn’t opened since my wife and I moved into our house three years ago. The box had remained closed since 2010. When I opened the box, I found one of my journals.
Yes, I kept a training journal and throwing journal. In my orange journal, I tracked my throwing workouts. In my purple journal, I kept track of my weightroom training sessions. A few pages from the back of the orange journal I found a post-it note sticking out. On that particular page, back in April of 2008, I listed out 25 things I wanted to accomplish-goals if you will. Here is a summary of some of those goals:
Shortly after finding my journal, I received an email from Master’s USATF. I may just have the opportunity to represent the United States after all. As I was scrolling down the calendar of events for Master’s throwers, I noticed that the 2020 Master’s Track and Field World Championships are going to be held in Toronto, Ontario Canada. It got me thinking. This might be the meet that I get the chance to represent the United States after all.
As I looked closer into the details of the meet, I was able to find the qualifying standards for the meet. There are no qualifying standards for the meet. That means that all I have to do is enter the meet. Now I started thinking some more. Pretty low hanging fruit. Not hanging really. Pretty much on the ground. I’m a very competitive person. There is no way I can just enter the meet.
I had a serious conversation with my wife about it. She was open to the idea. As the weeks have passed, she has become more supportive of the idea. I knew I was going to marry my wife a few months after we started dating. She didn’t blink when I asked her if she wanted to travel to track meet with me a few months into our relationship. That is when I knew. Anyway, back to 2020. We discussed some goals and commitments. I cannot just enter the meet outright. I need to “qualify” for this meet. Really, I do not want to embarrass myself on such a big stage. I’ll turn 36 in February of 2018. I’ll be 38 when this meet comes around. So, I set a distance goal for myself. I will share that at a later date. My commitments for this season are:
This will serve as my online journal. I just wrapped up my first week of training. I took a couple of throws today after our high school kids finished their throwing session. I hope you join me on this ride. I have not figured out what meets I’m going to throw in. That isn’t really that important right now. Probably a meet in May and another one in June or July. I hope you join me on this ride.
I turned 35 years old on February 23rd. This means that I am now able to compete in the 35-39 year old sub-master division in some powerlifting federations. I can however, still compete in the open division.
My original plan was to compete at a USPA meet in the end of May in Niagara Falls. The meet was moved up a weekend, to Mother's Day weekend. That is graduation weekend at St. John Fisher College.
The new plan is to compete at Victory Baptist Church on Saturday, June 24, 2017, in a WNPF meet. I have competed in many WNPF meets in the past few years. They are fun to compete in, are run really well, and lifter friendly.
The current goal is to compete in the 242lb. weight class. Nothing specific yet with squat/bench/deadlift goals. Getting to the meet healthy and in the 242lb. weight class are specific enough for right now.
Anyone else interested in competing in this meet? I would love to put a powerlifting team together and support those interested in competing. If interested, drop me an email at firstname.lastname@example.org.
Ever since I started training with Rob Saeva, owner of No Coast Strength and Conditioning, a few months ago, the initial goal was to lose weight and get into better shape. Extremely vague goals, with no real thought put into them. With my doctoral program at St. John Fisher College easing up a little bit (expected dissertation defense of Fall, 2016), I thought that I should train more seriously. Along the lines of training for another powerlifting meet.
I still have to take a class in the Fall, 2016 semester. Skipping class this late in the game for a powerlifting meet is out of the question. However, a great meet that is being contested on an open weekend is the USAPL New York State Powerlifting Championships on October 1, 2016. The last meet I competed in was a USAPL meet held just outside of Albany. As of today, we are 13 weeks out.
Below you will find what I have been doing to get ready for my competition.
Squat 55% + 25% band tension
2" Deficit DL: 70% 5x3
Farmer's Walk: 6 x 50' with 55lb. db
Daily Max Bench: Up to 295lbs.
Tricep Banded Pushdowns:
Daily Max Squat: Up to 505lbs.
Bench: 55% bar weight + 60% band tension 60%
Box Squat: 8x3 @ 55%
Daily Max Bench: Up to 315lbs. (biggest bench in 3 years)
Daily Max Squat: Up to 505lbs.
Daily Max Bench: Up to 325lbs. (biggest bench in 3 years along with unracking the weight alone. Even Rob told me this was crazy!)
Daily Max Squat: Up to 515lbs. (biggest squat in 3 years)
8x2 @ 85% 435lbs.
I post videos daily on my Instagram feed @forzathletics. As always, thanks for reading~Charles
You never know how out of shape you are until you find out you are out of shape! I came to this realization a couple of weeks ago when our team attended a track meet at Houghton College. A fantastic facility with a great atmosphere to compete in. My eye opening experience occurred on the way into the facility. As embarrassing as it is, I got out of breath and visibly tired going up two flights of stairs into the facility. At 33 years old, I couldn't make it a couple of flights of stairs to enter a building. Truth be told, I've never been this out of shape before in my life. I'm not the heaviest I've been, but certainly the most out of shape.
In comes Project 230. In my last competition as a college athlete, May, 2004, I weighed 230lbs. My goal for the remainder of this 2015-16 collegiate season with my athletes is to get back down into the 230's. To help me reach my goal, I reached out to Rob Saeva, owner of No Coast Strength and Conditioning. We met a couple of times at Crossfit Boomtown. He has a great track record of success with working clients, and I'm looking forward to the journey up ahead.
Wrapping up Day #1 on Sunday.
Day #2 in the books.
Thank you for reading!
Looking back on a very eventful 2015, I'm excited and more than looking forward to a fruitful 2016. Events to look forward to, in no particular order:
What are you most looking forward to in 2016?
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Our original plan for today was to take some throws, then get a nice lifting session in. Unfortunately, the weather turned for the worse, so we spent more time in the weightroom. After Taylor was warmed up with the Snatch, we started getting a little more cautious with the weight selection of her working sets. Taylor worked up to to 130#. Her demeanor changed after hitting the lift. Unfortunately, we had a couple of missed lifts in a row. Our conversation went a little bit like this:
Taylor: I'm afraid to have a lot of weight overhead
Me: You are strong enough to easily lift this weight
Taylor: I don't feel comfortable
Me: Ok, let's try some overhead squats out of the cage to get you feeling more comfortable with the heavy weights
Taylor: Sure, let's try it
Me: (25 minutes later) You just OHS 225lbs. with ease!
Taylor: Thanks coach.
Sometimes athletes need a bit of a paradigm shift to help them reach their goals.
Thanks for reading!
Dr. Infurna is the Owner of Forza Athletics. Dr. Infurna's athletes have gone on to break National and State Records in the Weight Throw and Hammer Throw