In approximately 6 weeks I will be stepping on this platform for the World Natural Powerlifting Federation (WNPF). It will be my 3rd powerlifting meet in 11 months. I don't often get the opportunity to squat out of a monolift, but I will start spending time training at Victory Baptist Church in Rochester, NY. This is the venue for the meet on August 2nd, and they have a powerlifting team. I'm going to start training there this upcoming week.
Tonight's session was what I consider a maintenance day. I very rarely train bi's/tri's in isolation. Tonight I worked those beach muscles, along with some barbell shrugs and sled pulls.
Barbell Shrugs: 45/15/15, 135/10, 185/10, 235/10/10/10
Red Band Tricep Pushdowns: 20/20/20/20/20
EZ Bar Curls: bar plus 50lbs.10,, bar plus 80lbs.10/10, bar plus 100lbs. 5/5/5
Red Band 1 Arm Overhead Tricep Extensions: 10/10/10 each arm
Green Band Upright Rows: 15/15/15
Sled Pulls: 200lbs./5 laps around the backyard in 13 minutes and 20 seconds-totally gassed out on these
I am going to start incorporating some sled pulls in my regular training sessions. I will add them to the end of my training session. I don't feel comfortable having them come at the beginning of the session. Especially on a a leg day. I read almost daily on the various social media sights that people warm-up for their training sessions with bodyweight sled pulls, or some variation. I don't think I could warm-up with 273lbs. right now for five or ten minutes. It is certainly an acquired taste, but I would rather taste it at the end of the workout rather than before things get really started.
My thoughts going into last night's training session were to take a deload in the bench and to attempt some ring dips. That was basically it. Well, as I have mentioned before, even the best laid plans do not work out as well as we would like.
My workout went like this:
Bench: 45/15/15, 95/10, 135/10, 185/5, 225/3, 275/3, 315/3/3/3 (Huge Post Surgery PR)
Orange Band Assisted Pull-Ups: 5/4/4/4/4
Ring Dips: 1/2/3/3/2/1- I did not attempt a ladder workout on purpose. That is just the way it worked out.
Ring Rows: 5/5/5/5/5
After my tricep surgery in June, 2012, any major lifting accomplishments are tagged with a post surgery PR. Before my surgery, what I consider my best bench workout took place in 2008. Taken from my training journal back then; 315/5, 365/5, 405/5, 425/3/3/3. That really isn't that great in the big scheme of things, but I thought and still think that is pretty good. I am not sure I will ever get to those weights again, but time will tell. When I was throwing back in 2007 and 2008, I was convinced that if I had a good bench session the week of a meet, I would have a PR. I completed this training session on a Tuesday night, after school. That Saturday I competed in a meet at Baldwin Wallace College. It was a type of last chance qualifier for hammer throwers in the OH, NY, & PA area. I PR'd in the hammer by about 3m (10') that meet, and still finished about 50' behind the top guys. That was my trend back then. Whether by coincidence or not, every training session I benched over 405lbs. in I had a PR that meet week. As you can imagine, it did not happen very often. I went two years, from 2005-2007 without a hammer PR. I was still able to manage great performances and finishes, but without the PR.
As a side note, my training partner and I are entered in a Powerlifting/Olympic Lifting type competition on August 16, 2014 at Crossfit Boomtown in Rochester, NY. The meet consists of 6 events; squat, bench, deadlift, front squat, snatch, and clean & jerk. Each person on the team will complete 3 of the events. The total amount of weight lifted in all 6 events will be added together, then divided by their combined bodyweight. The team with the best weight lifted to body weight ratio will be declared the winner. It will take a little bit of strategy in figuring out which events each of us will participate in. I am not and have never been a very good Olympic weight lifter. My best gym lifts are 260# in the snatch and 335# in the clean & jerk, at a bodyweight of about 290#. This was back in the summer of 2008. I say gym lifts because I have never competed in an official Olympic weight lifting meet. I will probably complete the squat/bench portions of the meet. My partner will complete the snatch and clean
We had a very busy weekend here at the Forza Powerlifting Club home. Between taking the little man out and the usual home items, I didn't have much time to train. Last night I attempted a squat training session, but their was no gas left in the tank. I started warming up as usual. I even included some military presses to start the workout.
Military Press: 45/10/10, 75/10/10/10-Loaded up 135, but it was a horrible attempt, and I am not counting it in the session
Squat: 135/10/10, 225/5, 315/1-That is it, a whole rep at 315
Good Mornings: 135/5/5/5
Barbell Shoulder Shrugs: 135/10/10, 225/10/10/10
Green Band Upright Rows: 15/15/15
I am going to take this week as a deload week. In my last training session, I hit 445 for 7 in the squat. Last night 315 felt like a ton. With the little man being sick the past week, sleep has been pretty much few and far between. My meet is about 7 weeks away. I still have plenty of time to get back on track and implement a strong 6 week cycle before hitting my openers the week before.
Getting back to my tricep surgery, two years ago today I had my appointment with who would become my orthopedic surgeon. It was a long few minutes in the waiting room. My arm was not really sore, but I had a huge bump at the top of where my right tricep should have been attached. My arm was not really swollen, and I actually slept well the night before.
Dr. Raymond walked in and immediately asked me how I was feeling. I told him I was feeling pretty good, and not really that sore. I told him what happened as he was examining my right wrist and arm. I told him I went to the urgent care the night before, and that my x-rays came back negative. That was the best news of the day. He put his thumb right above the point of my elbow, gave a little pressure, and without any hesitation said I ruptured my right tricep tendon. He also said that the bump at the top of my arm was my tricep muscle that tore and rolled up my arm. I was not that black and blue. There was some discoloration, but nothing like when I broke my right pinky in high school. That little break caused my whole arm up to my elbow to turn black and blue.
I asked Dr. Raymond how he knew that my tendon was ruptured. He took my thumb, and placed it above my left elbow. He then placed my thumb above my right elbow, and I could feel a hole. He said the tendon should be attached there. He scheduled me for surgery the next morning. I also went to get and MRI done after I left his office. He just wanted to make sure my tendon was indeed ruptured.
I went to have my MRI done, and within twenty minutes of completion, I was officially scheduled for surgery. I received a call from the outpatient surgery office, and finalized what I could and could not do 24 hours before surgery. For the first time in my life, I was scheduled for surgery.
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