Last minute end of the year PR's

Nice job Joe R, lifetime Bench Press PR of 145kg and he just missed a Snatch PR lift (90kg)

I Love This Picture

Great Article, Must READ

A Strong Start
by: Bill Starr

http://startingstrength.com/articles/strong_start_starr.pdf

Bill Kazmaier

This is a very random post, but what the hell. The picture below is of Kaz squatting at a WSM. I remember this event from back when I was a kid watching the WSM on ESPN. I love this photo and it is actually what I visualize when i'm going for a heavy lift, it just reminds me to put everything into the lift.

Powerlifting & Strongman career
In 1978, Kazmaier won the IPF world powerlifting championship and the American powerlifting championship. He won the IPF world championship again in 1983. In 1981, Kazmaier became the first person to bench press 300 kg in competition. The 1981 event was the same competition in which he totaled 1,100 kg (2,425 lb). His best lifts were: 925 lbs squat (done without a suit), 662 lbs bench press, and 887 lbs deadlift.

Kazmaier won the World's Strongest Man (WSM) title three times in 1980, 1981, and 1982.

Weightlifting Season 2011 Starts Today

Today is the first day of our 2011 Weightlifting Season. The program that we are opening with is a 10 week program that will lead up to our 1st Meet (2011 Atlantic States Open). The program is a hybrid of the USA Weightlifting Club Coach Program.

A very basic over view is:


1) low volume and high volume weeks


2) weight is determined by a weekly %


3) low volume weeks are 3 training days a week and high volume weeks are 2 training days.


4) each workout will consist of a Snatch or C&J, Squat and Pull. The movements will be varied, i.e. Snatch could be box snatch, hang snatch or power snatch and Squat could be back/front/ohs

Goals have been set and now its time for old fashion hardwork

VICTORY!!!!

So today was High Bar Back Squat Max Day and it went great. 6 weeks ago we started the Russian Squat Program and today the final results were as follows

Joey: BW 85kg (187lbs)
Start 1RM was 184kg (405lbs)
End 1RM is 190kg (420lbs) +14lbs

Eric: BW 93kg (205lbs)
Start 1RM was 136kg (300lbs)
End 1RM is 146kg (322lbs) +22lbs

This program worked great, all squats were Ass-to-Grass in depth and no help from a spotter.
I'm a very average squatter and this program helped me get well over 300lbs which has been a goal of mine for a while!!!

Gym Remodel

BEFORE:



AFTER:

Joe R found me a power rack (craigslist) and by moving around a few thing, the jerk boxes are now in a permanent place and no longer need to be moved out onto the platform to use.

The Program Worked!!

The Russian Squat Program (http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html) worked great.

Today Joey and I both did our previous 1RM for 2 x 2. This weekend we will go for a new 1RM and then we'll have a light week before starting our next Weightlifting Season Program which I will explain next time I post.

3 x 3

Today was 3 sets of 3 reps and it was pretty straight foward, no missed reps. Two more heavy days left in the program 2 x 2 and a 1RM day.



PBR Official Beer of Darwin Barbell Club

Practicing everything makes you better at nothing.

Good Read:

http://startingstrength.com/articles/adaptation_prioritization_wells.pdf

23Nov2010

Today is 5 x 5 day!!!, if you haven't noticed with the program the set/reps go down while the weight increases. Today is the first day with a weight increase and they will now come every other workout...check the commments to see how we did today.

div>

ME: Clarke you sore after last workout? (first time doing 20/20)


CLARKE: Yesterday was the worst. I'm killing off my weak muscles

Thats what Darwin is all about

No Respect? Go to the Basement!

By Zach Even-EshPublished: June 9, 2008

I have had some interesting conversations with Jim Wendler. One in particular struck a chord with me quite heavily. In fact, it has helped mold a process I use at my gym when training new athletes.


Jim and I spoke about the lack of respect for the weights nowadays, specifically by those who spend too much time on the internet and at these fancy gyms. I see how kids casually skip workouts that their parents pay for without a care in the world. I see how countless high school athletes don’t work jobs because they are full-time high school students who are “too busy” to work.


I see how incoming clients want to get started immediately on the same program as the experienced wrecking crew on their very first training session, completely dismissing the amount of blood, sweat, and tears it took to be able to follow such a program. I see how high school athletes think squatting half-way down actually means “squatting.” I see how way too many people have no fucking clue what it means to be committed, intense, and passionate about something, especially getting strong!


I have turned down prospective clients many times. I have also fired clients due to their lack of effort or their overbearing parents who think smashing their son to the ground during every workout is what it’s all about.


The last kid I “fired” was prepping for college football. Weighing around 160 lbs on a good day and skipping more than half his workouts led me to tell his father that I simply could not take his money anymore and that his son was no longer allowed to train with me. Problems with a girl, this hurts and that hurts…before I knew it, more than half of his workouts were no shows. Some were even late shows.


Kids like this do NOT deserve to train among other motivated kids. I suggest to my athletes that they help their parents pay for their membership with me. You need to earn your way to train with me.


Kids like this need to be sent to the basement, locked up for one hour four days a week, and told they must figure it out on their own. “Here you go, son. I bought you a beautiful 300-lb weight set from Costco. Now, get the fuck downstairs and figure it out on your own. No radio, no mirrors, no guidance, no asking for help. Figure it out on your own. Don’t let me see this door open up until I tell you that your one hour is over!”


Can you get jacked and strong using a 300-lb barbell set? You better believe it! And NO, there is no power rack. EVERYTHING begins from the floor.


Our new clients go through a baseline program that can last anywhere from a few workouts to a few months. The time spent on this baseline program depends on their intensity, progress, physical improvements, mental readiness, and commitment to growth, inside and out. We have them do hand walking, pull-ups, recline rows on thick ropes, box jumps for high reps, jumping rope, sled and Prowler work, high rep medicine ball throws, high rep medicine ball slams, sledge hammer work, push-ups, sit-ups, leg raises, recline rope climbing, and more of the same. The pace picks up every single workout, progress is expected, intensity is expected, sweating is expected….


Complaining is not allowed or accepted. Saying “I can’t…” or stating some other unacceptable excuse does not go over well with me. It’s supposed to be hard. It’s supposed to be challenging. In case you were wondering…


If you are warming up and it looks like you don’t want to be here, LEAVE! We don’t want you here, and the weights don’t want to be touched by you. Negative energy has NO place in a hard core weight room. Don’t try to fool me either. I can tell who respects the weights and who doesn’t. If I see an ounce of disrespect, you’re going to get smashed. You’ll be hitting circuits of wheel barrows, pull-ups, recline rope climbs, and leg raises on the dip bar. I’ll have you pushing the “Prowler of death” until you’re seeing stars and laying in the middle of the parking lot dazed and confused.


The weight room was once a special place. Nowadays, everyone wants fancy this and fancy that and cries a river like Justin Timberlake because they see box squats, clean and presses, floor presses, pull-ups, sled work, and farmer walks on a program. They wanted fancy shmancy. Why do they want fancy? Because fancy is WAAAAY easier than the basics. It will always come down to the basics and gut busting effort if you want results. This will NEVER change.


Louie Simmons kicks people who don’t show respect out of the gym. George DeFranco did the same when he owned a gym. I’m doing this today and will do so until my very last breath on earth.


The kids who respect the weights nowadays seem to be those who have jobs and need to make their own money to support their gym membership. I used to cut lawns as a teenager to earn money for my gym membership. I also washed cars. I worked full-time plus overtime at a summer job to save cash for my first car. I had to stop working overtime when someone posted a sign on child labor laws and found out I was only 16-years-old but working 50 hours a week.


I rode my bike to the old school YMCA and could barely walk my bike home after some of my workouts. Today, a kid plays football for one hour and is too tired to go to the gym afterward and skips a training session that mommy and daddy are paying for!



I’m sick of the bull shit….maybe some of these kids do not deserve to go to the basement. Might be too warm and cozy. How about a 300-lb barbell set in the backyard, regardless of the weather, and some time to figure it out.


It’s time to raise the bar regarding what we expect of our youth or anyone else who starts a strength program. Donald Trump said the young generation is turning into a bunch of wimps. The schools focus so much on positive reinforcement and making everybody feel good that no one can handle the truth.


The truth is hard work—gut busting hard work—on the basics is where it’s at. From my point of view, it looks like we’re going to have some very crowded basements. It’s time to instill some morals, values, and work ethics.


Hard is not what we do! Challenging is not what we do. We have it easy my friends, and when I hear complaining or whining, it sets me off like a time bomb. I almost lost it when one of my own clients requested me to change the rules of our LIFT Strong fundraiser because he was not a sure win. I told him not to compete because he has no clue what it means to fight for something, which is exactly why we hold LIFT Strong events. It represents the fight that Alwyn Cosgrove fought for several years.


Rather than complain about the “challenge,” we must be grateful for it, embrace it, and become better people because of it. Hard is what guys like Alwyn Cosgrove have fought through as well as those like Lance Armstrong, Mrs. DeFranco, Deon Anderson, and the like. These are the people who have experienced what “hard” is.


That’s my rant, and yes, I’m pissed off! And if you walk into my gym, you had better believe that I’m going to take it out on YOU! So be ready!

6 Sets of 5 Reps

So 6 Sets of 5 Reps is over and done with, no missed reps!!! So Far So Good



Joey with 144kg (317lbs) 6 x 5

Magic Weapon During Workouts

13Nov2010

Today is the first real test of our Russian Squat Program....Six Sets of Five Reps, I'll keep you posted on how it went.

Remember if you haven't read "Never Let Go" by Dan John your not training to your full POTENTIAL

RESULTS: 1 year of Olympic Weightlifting

11/01/2009 to 10/31/2010

Eric: Start/Finish

Snatch 52kg/83kg
C&J 83kg/103kg
BW 79kg/91kg

Joey: Start/Finish

Snatch 52kg/88kg
C&J 97kg/125kg
BW 76kg/86kg

Wow my "Abs" are sore today

Today was the 1st day of the six (6) week Russian Squat Program and at the end of our training my "Abs" were sore and I didn't do one single sit-up, crazy right!!

This is from Mark Rippetoe:


First, by “abs”, I mean the muscles that surround the abdomen. I don’t just mean the rectus abdominis,the group in the front that everybody identifies with the term “six-pack” (that I never use), the most graphic visual evidence of both low bodyfat in most people and our remote connection to phylum anellida through its evident septa that separate the muscle into repeated segments. I refer to abs when everybody else refers to “the core” because I insist on being difficult, contrary, disagreeable and out of step with the infomercial people. This is the way I learned it, and I see no compelling reason to update. So in this article “abs” means the rectus, the internal and external obliques running across the lateral aspect of the abdomen, the transversalis (or transversus abdominis), and the muscles of the floor of the abdominal cavity.

Q: Rip, I have read numerous times in your articles the the primary function of the abs is isometric stabilisation, and I'm wondering - do ab wheel rollouts train this?

A: Ab rollouts with a wheel do train this. Do you not feel like you get enough ab work from heavy squats, presses, and pulls?

For most lifters – and I mean the vast majority who will never squat 600, or even 500 – the stresses normally encountered under the bar provide all the work the abs need. They provide it safely, in the context in which it is used, and have the added advantage of not irritating the facet joints and discs with a lot of loaded flexion and extension. Ab training can provide a little additional strength stimulus for a while, but it just reinforces the work the abs are already receiving from squats, presses, and pulls. If you want to do them, wait until it is appropriate, and then choose an exercise that can be done heavy for a short ROM with strength-range reps and sets. When they plateau, just hit them occasionally. But for those of you with recurring low back problems, see what six situp-free months does to your back problems. I think you’ll be pleasantly surprised, and just as strong as you were before.

http://startingstrength.com/

6 Week Russian Squat Program

Starting Nov 2nd

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html

2010 GOLD CUP CHALLENGE "Recap"

Friday Oct 22nd, Joey and I get on the road and head toward Bridgeport to pick-up Tom, another member of Team CT Weightlifting (currently he's 22nd in the nation in the 85kg class).
TRAFFIC, TRAFFIC, TRAFFIC...arrival in Bridgeport.....Depart for Moorestown NJ...TRAFFIC, TRAFFIC, TRAFFIC...arrival at the not so great Red Roof Inn (it had a nice mix of Junkies hanging around the lobby and roaches in the room).

Saturday Oct 23rd, weigh-in at 12pm and start warms-ups at 1pm. Joey was planning on competing in the 85kg class, but he weighed in at 85.2kg and had to bump up to 94kg class (I made fun of him for being fat and to rub salt in the wound we would have placed 2nd or 3rd in the 85kg class)..anyway I weigh in light at 90kg and that was the start of a not so great meet for me. As I began to warm-up for the Snatch, I just could not get loose. I was planning on opening up with 80kg, but when I took my last warm-up with 75kg, I went up, but it didn't feel right.

I take my first attempt w/ 78kg, MISS out in front, I shake it off and then start to get a good adrenaline rush. Second attempt w/ 78kg, MISS it goes up way to fast and I lose it behind...At this point, I was in the position that if I missed my next Snatch I will not be able to total and that would suck ass. Gary (Coach) comes over too me and gives me his usual WTF look and I tell him that I just can't get loose..."G" tells me to just make this lift and we'll worry about C&J's. I approach the platform and nail 78kg no sweat...its just one of those things in weightlifting...

Joey is up for his first attempt Snatch at 80kg...easy lift. Second attempt is 85kg and Joey starts his first pull with his arms and misses the lift. What to do now??? Gary walks up to Joey and tells him to move his grip out just a little and nail the lift, but not 85kg...oh no "G" has Joey attempt 88kg which would be a 4kg PR and a weight that Joey has never even attempted. Joey takes a wide grip on the bar and nails a PR 88kg Snatch....Joey then leaves the platform and tells Gary and me that he is never going to waste his time with anything under 90kg at a meet again.....

Clean and Jerk time, my warm-ups are the same as the Snatch, I can't seem to get loose and when I take my last CJ at 95kg, it feels heavy....shit my goal was to PR with 105kg today. I take my first attempt with 98kg and make a good lift. My second attempt was 102kg and it also was a good lift. I take a crack at 105kg and with perfect form I'm able to get under the bar and I make it about 3/4 of the way up and loose the lift!! I totaled with a 180 which was the same total as the CT Open Meet in August. I felt this meet was a great "learning" experience and I'm more motivated then ever to compete again.

Joey opens with 122kg CJ and nails the lift easy. After talking with "G", Joey decides to go big and takes 127kg for his second attempt. Joey nails the Clean, but misses the Jerk out in front. Joey takes another crack at 127kg, and makes the Clean look even easier the second time, but once again misses the Jerk out front. Joey finishes with a PR total of 210kg.

Once again thank you to Coach Gary Valentine and the rest of Team Connecticut for a great weekend....Oh yeah and the trip back to CT.....TRAFFIC, TRAFFIC, 1HR at GW Bridge, TRAFFIC....I hate New Jersey.

Joey 122kg

Joey 88kg

78kg Snatch & 102kg CJ

Moorestown Weightlifting Meet

Joey:
Snatch: 80, 85x, 88 (New PR)
C&J: 122, 127x, 127x
Total: 210 (New PR)

Eric:
Snatch: 78x, 78x, 78
C&J: 98, 102, 105x
Total: 180

Overall it was a great meet from a learning stand point, Great Job on the PRs Joey!!

2010 GOLD CUP CHALLENGE
Saturday, Oct 23
Moorestown Recreation Center, Moorestown, NJ

Joey PR

Joey:

Snatch Balance 102kg
OHS 102kg
C&J 125kg
Jerk 125kg

PR weekend

Joey: C&J 123kg

Eric: Snatch Balance 100kg
BW PR of 203lbs

2010 GOLD CUP CHALLENGE

2010 GOLD CUP CHALLENGE
Saturday, Oct 23
Moorestown Recreation Center, Moorestown, NJ

Team Connecticut Club Meet 9/26/2010

Eric:

Snatch 78, 80, 83kg (New PR)

C&J 102, miss 105 x2

Total: 185kg (New PR)

Team CT Weightlifing Club Meet

Eric:

Snatch 78, 80, 83 (New PR)
C&J 102, 105/miss, 105/miss
Total 185 (PR Total)

Big Day in Whoville

Joey:
High Bar Back Squat 183kg
Front Squat 151kg
Power Clean 107kg

PR Front Squat

Eric: 105kg x 3 & 112kg x 1

PR Sunday

So we've been doing a liner strength program for about 4 weeks, on 7/21/2010 we both hit High Bar Back Squats PR's of 129kg (Eric) and 165kg (Joey), today we hit PR's of:

Eric:
125kg x 3
136kg x 1

Joey:
166kg x 2

Hybrid Strongman Contest

Brian N. takes 2nd place in the Heavy Weight Division!!

Big Day in Whoville

CT Open Results

Joey: Snatch 80kg C&J 120kg for a PR Total of 200kg

Eric: Snatch 77kg C&J 103kg (PR) for a PR Total of 180kg

1st Place Team Trophy: Team Connecticut (Coach Gary V.)

Big Weekend for Joey

This weekend Joey had his 1st grappling event and then went to Coach Gary V's and hit two PRs

Snatch: 84kg(184.8lbs)
C&J 120kg(264lbs)

Squat PRs 7/21/2010

Eric:
Front Squat 110kg
High Bar BS 129kg

Team Connecticut Workout

Hit a few PR's today training with the team.

Eric: 82kg Snatch
111kg Jerk

Joey: 83kg Snatch
125kg Clean

TWO WEEKS OUT FROM CT OPEN!!

PR Sunday

Joey:
Front Squat: 150kg
High Bar BS: 165kg
Strict Press: 78kh

Eric:
Front Squat: 108kg
High Bar BS: 125kg
Strict Press: 68kg

Dec. 1st, 2009

Eric:
Snatch 130lbs x 1 180lbs
C&J 185lbs x 1 225lbs
Jerk 200lbs x 1 240lbs
FS 200lbs x 1 235lbs
DL 335lbs x 1 TESTING THIS WEEK
BS 215lbs x 5 240lbs x 5 x 5
BP 175lbs x 5 No New TEST

Joey PRs as of 09Dec2009

Snatch - 160lbs x 1 181lbs
C&J - 215lbs x 1 250lbs
Full Clean – 240lbs x 1 Attacking 275lbs
FS – 275lbs x 1 315lbs
DL - 395lbs x 3 440lbs
BS – 385lbs x 1 405lbs

Newest PR's in BOLD

Just doing some Archive searching

October 4, 2009 11:17 AM
Eric:
BW 179lbs

OHS 175lbs
Jerk 205lbs
FS 190lbs
DL 330lbs

As of Today:
BW 197lbs
OHS 225lbs x 2
Jerk 240lbs
FS 230lbs
DL 340lbs x 3

PR Saturday

Eric: 102kg Over Head Squat for a double (old PR 93kg)

Joey: 154kg High Bar BS for a Triple

CONGRATULATIONS 12Jun2010

Joey Earned His Purple Belt Today in BJJ

We've been using a linear progression for our training program and as a result we haven't attempted any PR's since the last meet, this will change in a few weeks and hopefully we'll be posting PR's on a weekly if not daily basis_Darwin Barbell Club

New Platform!!!

102kg C&J (225lbs)

Team Connecticut Olympic Weightlifting Club, April, 2010

Recap

Recap of the 2010 Sacred Heart University Olympic Weightlifting Championships


o7oo: Breakfast at Captain Al's
0830: Arrival at SHU
0915: Team Photo
0930: Joey weighs in, an almost 70s Big 181lbs WOW
1130: Eric and Joe R weigh in, Eric 88kg and Joe R 96kg
1130 to 1400: Sleeping, eating, grab-ass
1400 to 1900:

Joey warms up and hits his first snatch at 71kg (easy), Joey feels good and hits his second snatch at 75kg, Gary asks Joey what he wants to do and Joey says "fuck it" and goes for a PR on his third attempt. Joey just misses his nemesis 83kg snatch
Clean and Jerk time for the 85kg class, Joey hits an easy 106kg C&J and than a 110kg C&J on his second attempt. We tell Joey that he needs to rock the house and kill a 115kg third attempt. Joey nails his third attempt and new PR at 115kg. He ended with a meet total of 190kg and a fourth place finish in the 85kg class.

94kg and above weight class begins, Eric hit a solid 70kg opener, but missed his next two attempt at 75kg. Joe R made all three snatch attempts, hitting 71kg, 75kg and 81kg. Moving to the Clean and Jerk, the day is getting long and Eric and Joe R are on their fifth cups of coffee. Eric moves his opener up from 92kg to 95kg, telling Gary and Joey that he wants to hit 100kg on his second attempt and then go from there. Joey gives Eric his usual words of advise "Do it".
Eric then makes his 95kg and 100kg attempts easy and wants to go for 101kg for his final attempt, but Gary has already told the judges his 3rd attempt will be 102kg. Gary tells Eric, "to late now, haha, don't be a pussy and get under it". Joey slaps Eric in the back and Eric then nails an easy 102kg C&J and new PR. Eric finished with a 172kg total. Joe R nails his first C&J at 105kg and then has to wait a long time until his 2nd attempt at 110kg, Joe R makes his 2nd attempt, however he was red flagged for a push-out in the jerk. Joe R finishes with a 186kg total.

Great day of Weightlifting....Videos and Pictures to follow

Crazy Big Day in Whoville

Today we hit both Meet PRs and All-time PRs


Joey: Snatch 70,75
C&J 106, 110, 115(new PR)
Total: 190


Eric: Snatch 70
C&J 95, 100, 102(new PR)
Total: 172 (new meet PR)


Joe R: Snatch 71, 75, 81
C&J 105
Total: 186

2010 Sacred Heart University Olympic Weightlifting

Championships

Sanction #02-10-02 by the New England Local Weightlifting Committee of the USAW

Time: Competition start

Men 56 – 85 kg Start Time 11:30am

Men 94-105+ Start Time 2:00pm

(Depending on # of entries, Men’s 85 kg’s may be moved to next session)

Joey lifting in 85kg class

Eric, Joe R. lifting in 94kg class

Brian lifting in 105+ class

you can watch the event LIVE!!! @

http://www.blogtv.com/People/ConnecticutWeightlifting

Joey pulling 525lbs from the blocks

Finally!!!!!

Big Sunday in Whoville

Clean and Jerk PRs

Eric: 100kg (fucking A)

Joey: 112kg

PR at the FOB

Eric: Box Snatch 76kg

Big Day in Whoville

Great Day Down in Wilton Training With Coach Valentine

Personal Records:

Joey: 82kg Snatch

Eric: 97kg C&J

109kg Jerk

82kg New PR

97kg New PR!!

Box Snatchin Fools

Box Snatch PRs

Eric 72kg x 2

Joey 71kg x 2

Joey Big CleansToday

Joey Hit a 115.5 Clean on his 23rd lift!!

19Mar2010

PR Friday

Snatch
Eric: 81kg
Joey: 75 then 77kg

Brian 140kg

Joe R. 82.5kg

80kg Snatch

Big Day in Wilton

Snatch PRs:
Eric 80kg
Joe R. 82.5kg
Brian 112.5kg

C&J PRs:
Joey 110kg
Joe R. 110kg
Brian 140kg

Clean PRs:
Joey 115kg

Big Day in Who-ville

PR Thursday 11March2010

Eric: 106.5kg Jerk
Joey: 111kg Jerk

Brian: 104kg Snatch
Joe R: 79kg Snatch

PR Weds.

Brian: Snatch 102kg
Joey: Snatch 73kg

95kg C&J

Great First Meet, 65kg Snatch and 95kg C&J for a 160kg Total, good times!!

Atlantic States Open

2/14/2010 Atlantic States Open Weightlifting Meet


Darwin Barbell Club Will Be Competing

Training with Gary Valentine

Another great day with Gary Valentine,

Eric: 100kg Jerk New PR
Joe R: 77kg Snatch New PR
Joey 109kg Clean New PR
166.5 High Bar Back Squat New PR

Thats Right 200lbs Baby!!!

Team Darwin

Eric: Back Squat: 138kg new pr

CFT in lbs: 305, 140, 355 = 800lbs

225lbs Deadlift Max Reps 1 min = 20 reps

Opening Day PR

Eric: C&J 98kg New PR!!

PR Monday

Joey: Front Squat 143kg (belt)

PR Sunday

Brian: Snatch 97.5kg

PR Friday

Eric: Over Head Squat 93kg

170kg C&J /BW is 56kg

(we need to start learning kilograms, so from now on I will only be posting weights in kg)
1 kilogram = 2.2 pounds

Strong Man Seminar

Eric:
Altas Stone ground-to-shoulder: 150lbs, almost got 175lbs
650lbs Tire Flip x 10 for time: 6 flips
Fat Bar Continental Clean: 206lbs
Joey:
Altas Stone ground-to-shoulder: 175lbs 650lbs Tire Flip x 10 for time: sub 1 minute Fat Bar Continental Clean: 200lbs
Keg Lift ground-to-shoulder: 150lbs

PR Friday

Joey:
Deadlift 435lbs

Eric:
Front Squat 235lbs (Belt)
Bench Press 217lbs

PRs for 14Jan2010

Joey: 240lbs Clean

Eric: 142lbs Strict Press

507lbs!! EASY

2009 numbers
Instructor J.
BS 405
DL 435
C&J 225
FS 295
Snatch 160
Operator Ugly score 123
2k Row 7:28

Brian "Viking"
DL 515
BS 465
C&J 300
Snatch 205
FS 335
Operator Ugly N/A (will be completed in 2010)
2k Row 6:33

Joe R.
DL 315
FS 250
C&J 240
BS 315
Snatch Balance 225
Operator Ugly N/A ( will be completed in 2010)
2k Row 6:55

06Jan10

Darwin Barbell Club visits Team Connecticut Weightlifting Club and Coach Gary Valentine

http://www.connecticutweightlifting.com/

Clarke
Bench Press 175lbs, up from 155lbs

Joey
Front Squat 295lbs

Light Weight Saturday

Eric PR Saturday

Snatch 165lbs
C&J 215lbs
Front Squat 220lbs

*All PRs

Wow!!! Brian

CF Football Total

Power Clean 225lbs
Back Squat 465lbs
Bench Press 335lbs
Deadlift 515lbs

Total: 1540lbs