Cardio and a bench session
Over the course of the past couple of months I have noticed that a lot of people are posting training sessions of themselves on social media while wearing a weighted vest. The exact weights have varied, but none-the-less it seems as though the training sessions have been much more difficult. For the first time, last night I experienced what it may feel like to complete a training session while wearing a vest.
My wife and I were outside last night playing with our son. I did not get a chance to mow the lawn over the weekend, so I decided to mow the lawn. For a brief moment I was out of the eye sight of my son. He began to cry. I thought it would be a good idea to wear the carry pack as I mowed the lawn. My wife loaded my son into the pack (that looks like a book bag), I strapped myself in, and away we went. The total weight of my son plus the bag was probably close to 35lbs. I began mowing the front of the yard without any issues. As soon as I transitioned to the backyard, it suddenly hit me that my core was on fire, and that I was getting a non-typical cardio session in. After about five minutes of mowing the backyard, I felt my son get really comfortable. He placed his head at the base of my neck/upper back, and fell asleep. How he was able to sleep in that position is beyond me. It took about an hour and fifteen minutes to mow the lawn. Not a bad cardio session after all.
After dinner and reading to the little man, I was able to get my bench training session in.
Bench: 45/15/15, 95/10, 135/10, 185/3/3/3 with monster mini band, 185/3/3/3 with monster mini band and mini band, 185/3/3/3 with monster mini band, mini band, and double choked micro band
Band Assisted Pull-Ups: Light Band 5/5/4, BW 2/2 An accomplishment I am proud of!
Inverted Ring Rows: 5/5/5/5/5
I feel really good heading into this meet coming up on August 2nd. I am a little more than 3 weeks out, and am looking for a PR raw total. Looking back through my last training journal, I have added volume to my 12 week program, and my training weights are slightly higher than last summer at this time. At around this time last summer I hit 315lbs. for my 3rd attempt. I received 3 white lights. The other day I hit 325lbs. for 3. I am looking for 350lbs. in a few weeks.
Hitting my squat opener
Today I had the great pleasure of training at Victory Baptist Church, in Rochester, NY. My plan for today was to hit my squat opener, three weeks out from the competition. The competition will have a monolift, so I won't have to walk the weight out of the cage. Victory does not have a monolift, but being able to walk out heavier weights will definitely prepare me better for hitting the big numbers at the WNPF Upstate Championships.
We were ten guys lifting in the main cage, so it set itself up nicely for lifting in a flight similar to one at a powerlifting meet. Our bodyweights ranged from 130lbs. all the way up to 285lbs. Our ages could not have been farther apart as well, with guys still in high school all the way up to 62 years old. After watching Jimmy hit 315lbs. for 2x2 at 62 years young, it makes me greater appreciate what I am physically capable of achieving in the weight room and platform.
I worked up to a solid single of 525lbs. A far cry from a workout I completed in August of 2005, 505lbs. 2x5. I hit 505lbs. before my 525lbs. attempt. There was no way I was taking 505lbs. for 2x5 today. I would like to someday get back to those types of workouts, but it will take a consistency that I have not been able to quite master in this past year.
Squat: 45/10/10/10, 135/10, 225/5, 315/5, 405/3, 455/1, 505/1, 525/1
I think 525 for an opener might be a bit much. I feel comfortable hitting 505 for my opener, moving to 530 for my second (which would be a 5lb. PR), and then hitting the WNPF New York State Open Raw 275. record of 550 on my third. The current record is 545lbs. With a couple more squat training sessions to come, I know I will be able to hit 550 and break the record.
I have noticed a significant increase in motivation and focus when training with the guys at Victory Baptist Church. Being held accountable to show up, train, and put forth 100% effort has brought out two very solid training sessions. I hope that I have been able to add to the intensity and focus of the team. I have attempted to train with groups of other powerlifters in the past, in various gyms around Rochester, and have never really felt that I fit in with everyone else. I feel welcomed at Victory. I also feel that by having like minded individuals working together towards a common goal (in this case, getting better at powerlifting), everyone is better able to accomplish and meet their goals. I do not always feel the same when I train alone in my garage gym. I think it takes a similar amount of discipline to train alone, when nobody is watching. It is much easier to say that I will take tonight off because of whatever reason. Even though my gym is five feet from our living room, it still is difficult at times. It makes me appreciate the team at Victory that much more.
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.