When In Rome

I was down at Ft. Bragg this week and I worked out my buddy Tom, Tom is a beast. Tom is old school and lifts using the "bodypart" method. We did Chest and Tri's. I have to say that I enjoyed the workout and think that there is nothing wrong with Hypertrophy type workouts if they are "add-ons" to doing the Big Lifts (squat,pull,push,snatch,press). Anyway after about 50 sets of chest and tri's I felt that Tom and I got our swole on. I did PR bench press!!!

On a sit note, I was super impressed with the new gyms at Ft. Bragg, they are all about functional fitnees, they each had 8-10 full olympic platforms with complete Werksan sets, rows of C2 rowers, prowlers, MMA rooms....its was great and I was really happy to see that our military (at least some of it, is on the right track).

New Equipment for Darwin Barbell Club

Atlantic States Open Recap

Arrive in Lynn, Ma YMCA at 8:30am for Clarkes weigh-in (60.5kg).

Clarke is lifting in his first meet and i'm trying to explain all

the rules and regs to him on the fly. At 10:30am the meet begins and Clarke is just finishing his warm-up. Clarke is opening with a 50kg snatch, Clarke nails the snatch and is ready to take 53kg. A few lifters take and miss attempts between 50kg to 53kg and Clarke ends up sitting for about 6-8minutes, this is a long time in between lifts. Clarke misses his 53kg snatch, but nails it on his third attempt. After a short break, Clarke is warming-up for his C&J. Clarke opens with 70kg and makes the lift no problem. 72kg is Clarke's second attempt and is even easier. Clarke wants 75kg for his final attempt, this is uncharted territory for Clarke. Clarke nails a 75kg C&J, however he had a little press-out during the jerk, 3 red lights, but still a made lift in our book.

Clarke wins second place in the 62kg weight class, with 53/72/125

Now for the big guys. Joe R. and Brian start lifting around 3:15-3:30pm (long day) Joe R. opens with a 88kg snatch, it looks rough, but I think he's just not warmed-up enough. Joe R. takes 92kg with ease and is ready to tackle a new PR snatch of 96kg. Joe R. nails 96kg with a solid lift.

Brian is also lifting in his first meet and he opens with a 105kg snatch. Brian goes on to make a sweet 110kg snatch. Brian takes 115kg for his third and final snatch, miss, but he makes it look good (ass over tea kettle, pictures to follow).

Now the nervousness is gone and the big big weights can be moved....Clean and Jerk Time!!!

Joe R opens with an easy 115kg C&J, 120kg goes up even easier. For Joe R's third and final lift, he goes for a 125kg new PR C&J. Now a little back ground on Joe R, he can Jerk well over 140kg, so if he can Clean it, its a done deal. Joe R. nails the clean and thats that, new PR 125kg C&J.

Big Brian is the last to lift on Platform A, Brian says to me "I have to follow myself" and I respond, get used to it. Brian opens with 144kg C&J, ugly but a good lift. We go over some tech issues in the warm-up area and Brian goes out and nails 150kg. Now its PR time for Brian, 155kg (Big F-in Weight). I tell Brian "just use your legs" and he makes easy work of 155kg.

Brian and Joe R. Finish 1st and 2nd in the 105+ weight class.

Joe R. 96/125/221

Brian 110/155/265

I have to mention that Brian did not lift the tops weights at this meet, take the time to reasearch the name Yasha Kahn, he was impressive in the 105kg class with a 150kg snatch and a 170kg C&J

Once again thank you to Coach Gary Valentine

14,514 step-ups

Alright so 14,514 steps-ups are a lot, so here are some mini goals, when someone meets a mini goal, I will post a picture and a description of the location.

Kathmandu (4,600ft) 2300 step-ups

Lukla (9,350ft) 4675 step-ups

Thyangboche Monastery (12,887ft) 6443 step-ups

Base Camp (17,388ft) 8694 step-ups

Camp One (20,013ft) 10,006 step-ups

Camp Two (21,325ft) 10,662 step-ups

Camp Four (25,919ft) 12,959 step-ups

Summit (29,029ft) 14,514 step-ups

Vitamin D3: Do You Take It?

There a plenty of good articles, but I just came across this one that sums up why Vitamin D3 is good in a fairly short article.


http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/

Good Coaching Article From Mark Rippetoe:

http://www.t-nation.com/free_online_article/most_recent/proper_back_position_for_power

Good Squat Article From Charles Poliquin:
http://strengthplusmagazine.com/8-stupid-myths-about-squatting/

Good Articles

http://www.thepostgame.com/blog/training-day/201102/no-more-crunches-abs-olutely

http://strengthvillain.com/?p=303#more-303