Co-Owner Training Session
Frank worked up to a solid bench of 225/1. His first bench session in three weeks. I worked up to 325/1, which is what I wanted to hit in 9 weeks. It is time to re-evaluate my bench goa...l!
Bench: 45/15/15, 95/10, 135/10, 185/5, 235/5, 275/3, 305/1, 325/1 (Huge Post Surgery PR)
Green Band Assisted Pull-Ups: 10/6/6/6/6
Orange Band Seated Press: 15, Added Red Band, 15/10/8/8
Green Band Overhead Tricep Extensions: 20/20/20/20/20
While I was completing the rest of my session, Frank took on the Crossfit workout Cindy. Cindy consists of 5 pull-ups, 10 push-ups, and 15 air squats for 20 continuous minutes.
After all was said and done, Frank completed 15 full rounds, plus 7 reps (5 pull-ups/2 push-ups). From what I have seen on Facebook and other Crossfit message boards, that is a respectable total.
Updated Gym Pictures
Bench Training Session
I got a great training session in tonight. The little guy went to bed early, so I was able to lift before 9pm. It certainly made a big difference.
Bench: 45/15/15, 95/10, 135/10, 185/5, 225/4, Work Sets--275/4/4/4
Green Band Assisted Pull-Ups: 7/7/7/7
Orange Band Seated Press: 15/15/15/15
Green Band Tricep Pushdowns: 20/20/15/15/15
EZ Curls: 35lbs. on each side/10, 45lbs. on each side/6/6/6/6
My goal for my upcoming WNPF meet is 325lbs, but at the pace I'm going I know I will be able to exceed that goal.
Squat & Deadlift Session
Tonight I got a pretty good training session. I hit the deadlift for the first time since my last powerlifting meet in November, 2013. It was not heavy by any stretch of the imagination, but I got it in and am confident I will hit my goal of 500lbs in August.
Squat: 45/10/10, 135/10, 225/5, 275/3, 315/1, Worksets 375/4/4/4/4
Deadlift: 135/5/5, 225/5/5/5
Bench 11 weeks out
Tonight I got a quick lifting session in.
Bench: 45/10/10, 95/10, 135/10, 185/5, 235/5/5/5-much better than last session
Green band pull-ups: 6/6/6/6
Green Band Pushdowns: 20/20/20/20
EZ Curls: 35s on the bar 10/10/10/10
I got a lot of yard work done today. With track wrapping up, it will be easier to get more work done around the house. Today I planted an apple tree and blueberry bush for my wife. Hopefully they take off like the mulberry tree I planted a couple of weeks ago. That is good GPP, planting trees, digging up old trees with the roots, and trimming everything in sight so I don't hit myself when I mow the lawn.
It was a great day!!!
Nothing to special last night in Forza gym. I got a quick squat session in, working up to 365/5. Then I hit some barbell shrugs 135/10, 185/10/10/10/10.
This weekend I will be tentatively planning my training cycle for my meet on August 2, 2014. My training partner Tim will be competing as well. We competed a couple times in the fall, but have not stepped on the platform since November.
Tim is primed for a big total. He has great squat numbers, and an even better pull. Once he gets his bench on track, he will easily total over 1300 at 181.
I am still planning on a 550/325/500. Nothing really special in the big picture of raw numbers, but big enough for me. I am confident I will hit those numbers come August. I have a fantastic support system in place and a fairly well-equipped garage gym that meets my needs at this time. Most importantly, my wife continues to be supportive and understanding during this time. I train at night, when our son goes down for the evening. This is usually between 8pm and 9pm, after the house has been cleaned after dinner.
Squat: 45/10, 135/10, 185/5, 225/5, 275/5, 315/5, 365/5
Barbell Shoulder Shrugs: 135/10, 185/10/10/10/10
Training and Throwing...
Today was an interesting training day for me. I only have one athlete left competing at Nazareth College this postseason. He is qualified for the East Coast Athletic Conference (ECAC) Championships in two weeks in the hammer. Today, against my better judgement, I decided to throw the hammer with him. Up until today, I have not thrown the hammer in five years. The last time I threw was in October, 2009, at a meet at Bowling Green. That was not my best day, hitting a mark just over 52 meters. Today I hit 3 throws over 50 meters! I am still shocked that I was able to do that after not picking up a hammer in 5 years.
My training session did not go as well as my throwing session, but everyday cannot be an amazing day. Just gotta keep on keeping on.
Bench: 45/15/15, 95/10, 135/10, 185/5, 215/5, 235/5
Ring Pull-Ups: Attempted one, but my right elbow would not let me have it today. I felt the screws get tight, and that was it.
Green Band Pull-Ups: 5/5/5
Bodyweight Push-Ups: 10/10/10
Orange/Red Band Face-Pulls: 10/10/10/10
12 Weeks Out
Tonight I got a really good workout in. I am really excited about competing again in August. It will be my 3rd powerlifting meet in 11 months.
Squat: 45/10/10, 95/10, 135/10, 185/5, 225/5, 275/5, 325/5/5/5
Barbell Shrugs: 135/10/10/10/10
KB Single Leg DL: 28/5/5/5/5 each leg
Rogue Sled Pull w/ 90lbs: 10 minute walk, not sure on the distance
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.