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.
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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. 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 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 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 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 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. 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 |
Charles InfurnaDr. 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. Categories
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