I have always been fascinated with family crests. They are symbols that represent a family name and what they stand for. I asked a friend of mine to create/develop a crest for Forza Powerlifting Club. The more I thought about it, the crest would not only represent my club, but my family as well. Over the years I have tried to research as to whether or not the 'Infurna' name had a crest, or something along those lines. I have yet to find something. A quick internet search of the name 'Infurna' will bring about some people with the last name scattered across the United States and Italy. Besides my uncle, there are not that many people with the last name Infurna. There is a family in the Niagara Falls area that has the same last name. There are also some people in Florida and the Midwest. Not that many at all.
The first thought of creating a family crest came in elementary school. I do not recall the grade exactly, but my teacher assigned us a project to detail our family history, and to include a crest if one was available. Luckily for me, my maternal grandfather was able to give names as far back as the 1800's. You may be thinking maternal grandfather...My parents were born in a small farming village on the south coast of Sicily. Everyone knew everyone, and he lived their about forty years or so before moving to America. He was a very intelligent and respected man. This is not an 'official' family name crest as of yet. It will represent Forza Powerlifting Club.
Week 6-Day 1
Yesterday my wife and I painted our living room and dining room. Never thought of painting as a workout, but 5 hours of holding a paint brush gave me a nice shoulder workout.
After our son went to bed, it was time to get a training session in. This was my first session in the last 10 days. Not great by any means, but I feel good getting ready for my WNPF meet on August 2nd. My goals are 550/325/550. If anyone has any advice on how to train around a tricep repair please let me know. I had tricep surgery almost two years ago now and I still feel like I cannot get the bench or deadlift going like I once did (405 raw bench max/600 raw deadlift max)
Bench: Bar/10/10, 95/10, 135/10, 185/10/10/10/10
Green Band Face Pulls: 4x15
Red Band Tricep Pushdowns: 4x20
EZ Bar Bicep Curls: 50/10, 70/10, 80/10/10
Last week I did not get the chance to train as much as I would have liked. I did not get any training sessions in with weights, but I got some pretty good GPP sessions in.
Since purchasing our new house, my wife and I have a few landscaping ideas. We have a nice pool in the backyard, with a couple of sheds behind it. In between the pool and the sheds were three "shrubs". We decided to take the shrubs out. I do not own a chain saw, so I used a hand saw to cut the branches down as much as I could. Then it was time to dig the stumps out.
It was probably not the most efficient way to dig out the stumps, but I was knee deep in roots. It gave me a great cardio session, and a good pump in my lower back and hamstrings from using the shovel. Maybe that is how Clark Griswald felt in the opening scene of National Lampoon's Christmas Vacation...
Week 4 Day 3
I am starting to feel more comfortable benching since I started again a few weeks ago. Tonight I added another top end work set.
Bench: 3x10 45/45/95, 4x10 135/185/185/185
BW Push-ups: 4x15
Mint Band Tricep Pushdowns: 4x20
EZ Curls: 1x10 25/35/35/35/35
Seated EZ Concentration Curls: 3x10 15lbs+bar
Week 4 Day 2: Squats
I didn't have long to train tonight, but I did accomplish something I have not done in about five years...I took 325lbs. in the squat for two sets of ten reps. In the last training training cycles I completed before my WNPF meet in Philadelphia, I did not complete more than six reps in any set of squats, except to warm-up. All of my working sets were six reps or lower. I am starting this cycle out with more volume to help build a better base that can handle heavier weights. In my last meet I gave 525lbs. a ride and received 2 white lights. In August I want 550lbs. in the 242lb. class.
I posted a video of my first set at 325lbs. at my Forza Powerlifting Club page on facebook. Be sure to check it out!
Squats: 2x10 bar/bar, 1x10 135lbs., 1x5 225/275, 2x10 325lbs.
Barbell Shrugs: 4x10 135/135/225/225
Green Band Goodmornings: 4x10
Dr. Infurna is an active powerlifter and thrower. He has recently shifted his focus to training for Triathlon races. His next race is the Rochester Sprint Triathlon at the end of August, 2019.