T-LOG: MONnov21-FRInov25

Monday, November 21st, 2011


Agile 8
Bench Press: 335x6(paused)x6  **going light and working paused because my shoulder is still bothering me and controlling it causes less pain.
DB Bench Press: 120's x 12 x 3 sets


Ring Chins x 30
w Handstand Holds x 40
X 3 sets


Tricep extensions x 2 sets failure






Tuesday, November 22nd, 2011


Agile 8
Front Squat: 135x5, 225x3, 315x2
Back Sqaut: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 610x1, 630 x 3 x 3 sets
***I wanted to do more sets because I felt I could and also the last time I did multiple triples with this weight I have done 4 sets...but my quad is/was still not 100% ....so it was one of those leave the ego at the door moments....stop before you injure yourself being greedy.
100 walking lunges






Wednesday, November 23rd, 2011


Agile 8
My shoulder is still bothering me.  Dmitri thinks that it's my bicep.  My bicep does a lot of the work that my front delt should be doing.  So keeping it light and controlled.
Bench Press: 315 x 7 paused x 5 sets
DB Press: 120's x 12 x 3 sets


SWGChins x 35
w Handstand holds x 40 secs
X 3 SETS




Thursday, November 24th, 2011


For the past 2 days I have been feeling very exhausted.  I think that the multiple triples with 630 might have tired my CNS  a little as I have not been squatting heavy a lot lately so my nervous system isn't as accustomed to it.  Regardless I am supposed to DL 705 today....so lets see....


Conventional DL: 245x5, 335x4, 425x2, 515x1, 605x1, (add belt) 650x1, 705x1 * it went up with good technique but it was heavy.  Downset 635 x 5 full stops


Bent over rows: 275 x 20 x 2 sets
Bent over DB rows: 165 x 30 each arm
T-bar rows: 205+bands x 20 x 2 sets






Friday, November 25th, 2011


Feeling somewhat exhausted.  15 members of Crossfit O-Town will competing in a competition in Brockville tomorrow so my scheduled 660lbs for singles squat session is not looking to promising.  I am thinking of doing 2 sessions today morning/night as i will have to be in Brockville tomorrow morning by 8.  So unless I want to train at 4:30 am or at 7pm after coaching all day....


MORNING SESSION 10 am
Agile 8
Bench Press: 135x8, 185x5, 225x4, 275x2, 315 x 10 paused x 3 sets
DB Press: 120's x 12 x 3 sets
Handstand Holds: 40s x 3 sets
Tricep Extensions x 3 sets to failure each arm


NIGHT SESSION 7:30 pm   ****  I am supposed to squat 660 this session.  I deadlifted very heavy yesterday and did a very difficult downset which is VERY taxing on the back.  With not even a full days rest it's not the best idea.  I am going to do a CAT squat session....  problem, I haven't squatted 660 or more since before May and I want to know how it feels.  The ego can be a problem at times.  My rule, if my quad or lower back hurt in the slightest on the way up to 660...stop.


Agile 8


Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 660 x 1
CAT Back Squat: 425 x 5 x 3 sets


I am glad I attempted to squat the 660 because it is good for the confidence.  My quad feeling fine.  I went down very slowly and cautiously and was still able to get it up.  I believe I would have been able to get 3-4 singles at that weight today.
425, after 660, feels like airsquats....a pretty extreme drop in weights for some post activation potentiation.  Almost laughable.


Since I will be taking tomorrow off to coach and cheer on my people, and I always take Sunday's off, I will have a nice chance to reset and rest my body and start feeling better again.  I am going to reset my training cycle to lower weights in the squat and DL so that I can time my peak for RUM 5.

The 11 Mottoes of the Strength Athlete : Respect to Choi Baedal aka Mas Oyama

1.		The Way of Strength begins and ends with courtesy. Therefore, be properly and genuinely courteous at all times.
2.		Following the Way of Strength is like scaling a cliff – continue upwards without rest. It demands absolute and unfaltering devotion to the task at hand.
3.		Strive to seize the initiative in all things, all the time guarding against actions stemming from selfish animosity or thoughtlessness.
4.		Even for the Powerlifter, the place of money cannot be ignored. Yet one should be careful never to become attached to it.
5.		The Way of Strength is centered in posture. Strive to maintain correct posture at all times.
6.		The Way of Strength begins with one thousand days and is mastered after ten thousand days of training.
7.		In the Strength Arts, introspection begets wisdom. Always see contemplation on your actions as an opportunity to improve.
8.		The nature and purpose of the Way of Strength is universal. All selfish desires should be roasted in the tempering fires of hard training.
9.		The Strength Arts begin with a point and ends in a circle. Straight lines stem from this principle.
10.		The true essence of the Way of Strength can only be realized through experience. Knowing this, learn never to fear its demands.
11.		Always remember, in the Strength Arts, the rewards of a confident and grateful heart are truly abundant. **** Reference to OMAYA MASUTATSU, founder of Kyokushin Karate. I obviously changed a few words to apply it to life and strength.  OSU!! Some more of his lessons: If you do not overcome your tendancy to give up easily, your life leads to nothing. Reading good books implants good ideas in the mind, develops good aspirations, and leads to the cultivation of good friends. In the martial arts, introspection begets wisdom. Always see contemplation on your actions as an opportunity to improve. One living daily in The Way carries their head low and their eyes high; reserved in speech and possessing a kind heart, they steadfastly continue in their training efforts. If someone asked me what a human being ought to devote the maximum of his life to, I would answer: training. Train more than you sleep. No matter how strong the rival, the just will always win. If you have confidence in your own words, aspirations, thoughts, and actions and do your very best, you will have no need to regret the outcome of what you do. Human beings are capable of virtually limitless degradation; they are also capable of virtually limitless improvement and achievement. Success depends on goals and on diligence in pursuing them. Behind each triumph are new peaks to be conquered "Each of us has his cowardice. Each of us is afraid to lose, afraid to die. But hanging back is the way to remain a coward for life. The Way to find courage is to seek it on the field of conflict. And the sure way to victory is willingness to risk one's own life.

T-LOG: MONnov14-SATnov19

Saturday, November 19th , 2011


Agile 8


Front squat: 135x5, 225x3, 315x2
Backsquat: 405x2. 455x1, 495x1, 545x1, (add belt) 585x1, 620x1, 645 x 1 x 5 sets


***I am very happy with today's session.  On my third single, I had one of the best squats I've had in months!!  Technique felt perfect.  This is such a wonderful feeling because usually my injured quad forces me away from my technique.
While preparing for CPF raw nationals back on April 30th 2011 I performed 640 x 1 x 10 sets.  Given that I am working with an injury and not pushing my sets as hard because I am trying to avoid doing too much(while still forcing adaptations)... I think I could have done 7-8 sets today but they would have been rough.  Now, for RUM V I just gotta add about 93 more lbs to bar.






Friday, November 18th, 2011


Agile 8


Floor press(full stop): 335 x 5 x 5 sets
DB bench press: 120's x 12 x 3 sets


Handstand Holds x 40 secs
w SWG Chins x 33
X 3 Rounds


Arms: tris and bis for 2 failure sets each




Thursday, November 17th, 2011


Conventional DL(texas power bar): 245x5, 335x4, 425x1, 515x1, 605x1, (add belt) 685 x 1 x 3 sets
**3rd set was poor technique so stopped


DB Bent Over Rows: 165 x 30 each arm


T-Bar Rows: 205+thick purple bands x 20 x 3 sets


Inverted Shrugs: 1 set of 165




Wednesday, November 16th, 2011


Agile 8


Bench Press: 365 x 5 paused x 3 sets


Ring Chins x 30
w Handstand Holds x 40s
X 3 Rounds


Bi's & Tri's: 3 sets of each




Tuesday, November 15th, 2011

Agile 8

Front squat: 135x5, 225x3, 315x2

Backsquat: 405x2. 455x1, 495x1, 545x1, (add belt) 585x1, 615 x 3 x 4 sets

** I had a hard time walking away from this one.  I wanted to do around 6 sets...but my quad was starting to hurt....  

Monday, November 14th, 2011


Agile 8


Bench Press: 345 x 5 x 5paused


Ring Chins x 30
w Handstand Holds x 40s
X 3 rounds


Bi's and Tri's x 3 sets each

ALPHAs & WANNABEs

Two of my favourite sayings:

 1) Years ago, living in Tokyo, while I was: seeking my independence, reading as much as I could about training, philosophy, psych, and the classics....training as hard as I always have and discovering the qualities and virtues of people I admire and aspire to be like in shaping my own character.... I came across one of the most valuable sayings: "YOU ARE THE SUMMATION OF THE FIVE PEOPLE YOU SURROUND YOURSELF WITH THE MOST."  I believe it fully.  Whether the person was your childhood friend or even your favourite uncle...if they have more negative qualities that you despise and very little beneficial contributions to your character...eliminate.  And is someone fills your life with light, motivates you, and shows you how to be ambitous to your desires...keep em.  period.  Like choosing goals, choosing heroes, mentors, and even 'enemies' is equally as important.

2) As the second saying on this blog is:  "HOW DO YOU EXPECT TO RUN WITH THE WOLVES AT NIGHT IF YOU SPEND ALL DAY STUNTIN WITH THE PUPPIES."  

This saying is from the HBO series THE WIRE and spoken by a character named Omar who was simply one of the most badass motherfuckers with the audacity or gall to rob the dealers on a regular basis.   The saying is self explanatory and I could not agree with it more fully.

I would rather be a gorilla with a couple hairs turning silver and constantly getting put in my place by the Silverback/Alpha...than a fucking  Chimp amongst baboons.  A pitbull amongst other pitbulls, rotties, dobes, german sheps, pres canerios, mastiffs, bulldogs etc....than a retriever amongst pomeranians and chihuahuas.

If I, one day, decided to take up MMA, I would seek out the baddest motherfuckers, who were bigger, faster, stronger, and technically the best...who no matter how hard I tried, I could never beat them....  because that is how one gets better....  any idiot could find a bunch of kids to kick the shit out of...but I'd need to learn how to NOT GET MY ASS KICKED.  "What doesn't kill us makes us stronger." Is the Neitzche quote at the beginning of the first movie I ever remember watching....CONAN.

Relating this to my present chosen discipline: POWERLIFTING.

I have 2 training partners. Willie Albert (181lbs) and Kade Weber(242lbs).  Willie and I squat well over triple bodyweight and Kade is close(he's 21 and hit 640 at his last meet, give him another month).  We all bench over double bodyweight.  And we all deadlift well over triple bodyweight: Me-744, Kade-750, and Willie-727  >> 4 times his bodyweight.

When I first started powerlifting, less than 3 years ago my squat was my best lift at 640lbs, my bench decent at 407 lbs, and my deadlift was my worst at 617lbs.  Training with a fucker I outweighed by 40 lbs and him pulling 683 at the time was very humbling. And then going to Russia and competing against Belyaev, I crossed an ocean and didn't even win a medal.  Belyaev showed me that whatever notion I had about limits on myself, whatever my standards were, needed to RAISE THE FUCK UP.

Focusing on powerlifting, my squat has since then continued to rise as I added 76 lbs over 2 years to my squat, 56 lbs to my bench, and 127 lbs to my deadlift!!  Train with one of the best deadlifters....your deadlift will go up.  I consider myself to be one of the best squatters and all of our squats go up.  Kade holds the WPC Junior World Record in the 242 class for, the SQUAT, DEADLIFT, AND TOTAL.  Is that any surprise?!?!?!  He trains with two of the best squatters and deadlifters in the country.  

Greg Doucette IS Canada's best bench presser...and his protege Scott Bernard...Junior World record in the...yup BENCH PRESS.  These are not coincidental.  Technique isn't the only thing that is contagious....attitude is.  Like the bulgarian weightlifting program...those who could handle it became champions, and those who who couldn't quit...and they were replaced by future champions.  


There are those who like being the big fish in a small pond...they are the same fish that shrivel once being exposed to the open waters.  There are big fish in big waters who never back down to anything...and in these waters there are also big fish seeking other big fish to test themselves against.


My very first powerlifting meet was at the Canadian Powerlifting Federations National Championships(Raw & Equipped).  I remember stepping on the scale at 231 lbs and Clint Harwood(800+lbs equipped bencher), saying, "231 right smack dab in the middle of two weight classes." to which I replied..."YUP."  I didn't care, I just wanted to post some numbers.  
But I remember hearing something despicable.  A friend whom I defriended for many reasons, (most to do with not wanting to surround myself with characteristics I do not wish to posses), was whining because a friend did not make his weight cut and they would be in the same weightclass.  This guy was whining because he wouldn't get a medal handed to him...  all I think is...."baby need a bottle?!"....BE A MAN....in trying to get better we should be SEEKING OUT COMPETITION.

I remember wanting so badly to break the 700 lb squat.  It wasn't until I found out that SAM BYRD would be at RUM IV that I got nervous about not being able to squat enough to keep up with the competition.  I knew I needed to squat more to not let him pull too far away because our benches would be close and I'd need to out deadlift him.  He got injured and didn't post his best numbers....  But I posted a PR squat and a PR dead....

Although this sport is an intrinsic sport, a YOU vs YOU sport...the level of competition still plays a major role.  I will never understand people who go to small meets and win their trophy and then call themselves a champion...it doesn't make any sense to me nor should it.  To me it requires the person to either be extremely stupid/naive...or have a high capacity to 'doublethink' in order to say "I am a champion because I avoid facing any real competition." 

That is why I love the idea of what Jason Manenkoff, his uncle Gary Branfman, and Chris Pappillion are doing with Team Branfman.

Jason Manenkoff
Noriko Kariya
Chris Pappillion
Adam Hires 
Sam Byrd
Jay Nera
Shae Jones
Scott Smith
Garrett Griffin

A pack of large hungry wolves who aren't scared to go hard.  Every single dude in this picture will fight for that last piece of meat down to the bone of the carcass when it's feeding time.  One cannot take a feast for granted.  So we will all make each other step up our games....
As for the hot chick...we all lift better when there's hot chicks around. 

As a part of this team.....Now I know that every meet I go to, whether I compete in the 220's or the 242's that any squat less than 700 is unacceptable, any bench less than 450 is unacceptable, and any dead less than 700 is unacceptable...AND I'M TALKING ABOUT OPENERS.....YES OPENERS.






We all love animal stories: The Defeated Lion


THE LEADER OF THE PRIDE LOST THE BATTLE AGAINST A STRONGER, MORE AGGRESSIVE AND SUPERIOR ALPHA LION....


HE WOULD NO LONGER LEAD THE PRIDE...
 AND SO HE WAS CAST AWAY....LIMPING, BLEEDING, SCARRED.


ON HIS PATHLESS JOURNEY HE CAME ACROSS A GROUP OF FIERCE HYENAS...
THE HYENAS FEELING STRONG IN THEIR NUMBERS PESTERED AND TOYED WITH THE INJURED LION....
THE LION SEIZED ONE OF THEM AND SEVERED IT'S SPINE BETWEEN HIS JAWS....CRUSHING IT, KILLING HIM INSTANTLY


FEROCIOUS VIOLENCE AND EFFICIENT POWERFUL AGGRESSION.


THE ONCE FIERCE HYENAS WERE NOW STUCK FROZEN WITH FEAR. 
AND SO HE KILLED THEM ALL....ONE BY ONE.


"FOOLS!" THOUGHT THE LION, "NO MATTER HOW FIERCE THEY ARE AND DEFEATED I MAY BE, THEY ARE STILL HYENAS AND I AM STILL A FUCKING LION!!"







RUM V BABY!!!  NOTHING BUT CHAMPIONS VS CHAMPIONS!!!...

T-LOG: TUESnov8-SATnov12

Tuesday, November 8th, 2011


Agile 8


Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, 585x1, 600 x 3 x 5 sets






Wednesday, November 9th, 2011


Not going to  push my shoulder too hard.  Just going to do some assistance.


Agile 8


Ring Chins x 25
w HS Holds x 40 seconds
w Ring Pull Aparts x 25
w Tricep Pressdowns to failure
ALL X 4 ROUNDS








Thursday, November, 10th, 2011


Agile 8


Conventional DL(using texas bar): 245x5, 335x4, 425x2, 515x1, 605x1, (add belt) 665 x 1 x 8 sets
**I find that my deadlift feel better with the old texas power bar than with the new okie.  The new okie bar is short according to the specs on the website and I must say that it feel nothing like the bars i've pulled with in competitions.....  needless to say, my dead is feeling good.


Bent Over DB Rows: 165lbs x 30 each arm


T-Bar rows: 185+bands x 20 x 3 sets








Friday, November 11th, 2011


Agile 8


Bench Press: 325x5(paused) x 8 sets
***just working on technique and handling weights that don't bother my shoulder.


Ring Chins x 30
w Handstand Holds x 40 secs
X 3 SETS


SA Bicep curls(preacher): 40's x 12
w Tricep Pressdown: failure
X 3 sets


***  I'm going to work my biceps a little bit more because I beleive it will help with my bench...although  I dislike having huge arms because it makes washing difficult...








Saturday, November 12th, 2011


Agile 8


Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 610x1, 630 x 1 x 9 sets
**Not bad.  The decent is really throwing me around.  This quad is destroying my confidence.  Note: Destroy-ING...it has finished it off yet.

Today, in New Orleans at 504 Clash For Cash, in the 220 weight class Jesse Kellum squatted 735.  This would have been an all-time wrapless record had he not been wearing knee sleeves made of the same fabric as knee wraps.   He currently holds the all-time wrapless record at 730(which was an ugly tough squat with questionable depth).  This 735 looked a lot crisper, depth was much better, and he moved it fairly easily...i think he can do more!!  The 220 class is the best class....  I hope to see Sam Byrd shatter that squat and do something stupid like 770lbs.  If my leg heals up and I can get my training going better I am hoping on a 335kg 3rd attempt which will be 738.....    

Jesse Kellum is an older dude too.  To look at him you wouldn't necessarily think he's anywhere close to as strong as he is.  Like I always tell people though, bodybuilders usually look stronger than they are...and powerlifters are always much stronger than they look

Sunday. November 13th, 2011


RESTING and EATING....wondering how on earth anybody can watch more than 5 mins of reality TV...just tried...couldn't do it.

T-LOG: FRIoct28-MONnov7

Friday, October 28th, 2011


Bench Press(paused): 365 x 5 x 2 sets, 405 x 1, 415x1, 425x1, 435x1, 410x1, 420x1, 405x3


Incline Bench: 275x11x3sets


Handstand Holds: x 40secs x 3 sets
SWGChins: x 33 x 4 sets








Saturday, October 29th, 2011


Conventional DL: 245x5, 335x5, 425x2, 515x1, 605x1, (add belt) 705x1


Rack Pulls: 815 x 7 x 5 sets


GHD Sit up: 20 x 2 sets


Inverted Ring shrugs: 150 x 1 set










Monday, October 31st, 2011


Bench Press: 405+chains@60 x 2 x 10 sets


Ring Chins x 25
w Handstand Holds x 40secs
w Ring Pull Aparts x 25
w SA Tricep to max @55kg
ALL X 3 Rounds










Tuesday, November 1st, 2011


This morning, I went and saw Dmitri Bichet, my chiro, and he does not seem too worried about my quad as the pain is in the middle and far from any insertion points, tendons etc....
He said to go ahead and squat....so squat it is...


Front Squat: 135x5, 225x3, 315x2
Backsquat: 405x2, 455x2, 495x1, 545x3, (add belt) 585 x 3 x 5 sets


*** After squatting my right quad was feeling extremely agravated.  Sometimes there is aggravation before things start improving...none the less..my right quad has been a major issue since RUM 4 last January and I am only 11 weeks out from RUM 5, so it is time to try something a little different.  Two friends whom I respect are very into warming up with a lot of dynamics whereas my warm ups have always consisted of lifting light weights and progressivley increasing the weight....  Paul Vaillancourt, Ontario's Strongest Man Champion over the past few years has always done a lot of Defranco's warm up routines.  I knew a guy who trained under Paul and did them a lot...but he had terrible mobility, didn't make much gains, and he would spend 30 mins warming up.... so I didn't listen to him.  It wasn't until Sam Byrd recommended it to me that I thought I would give it a try.  The guy tore his quad less than a year ago...and just squatted 825 in an exhibition lift wearing only knee wraps and a belt.
SO FROM HERE ON OUT I WILL BE DOING THE DEFRANCO AGILE 8 PRE-WORKOUT, EVENING, AND RIGHT BEFORE BED FOR AT LEAST A WEEK TO SEE IF IT HELPS.


Timed myself and it took 11 minutes.  I imagine once I get into the routine of it it will take around 9 minutes.  27 minutes a day to feel better....I got nothing to lose by trying....and a squat to gain back if it works.






Wednesday, November 2nd, 2011


AGILE 8


Bench Press: 405 x 3 x 8 sets


Ring Chins x 25
w HS Holds x 40secs
X 4 ROUNDS


SA Tricep Pressdown x 25
w Ring Pull Aparts x 25
X 3 ROUNDS










Thursday, November 3rd, 2011


My quad is feeling noticeably better.  I am liking the AGILE 8.


AGILE 8


Conventional Deadlift: 245x5, 335x4, 425x2, 515x1, 605x1, (add belt) 716x - , 716 x - ( got both to knees but no go...too much deadlifting lately....
drop to 645lbs x 1 x 5 sets


GHD Sit Up: 20 x 3 sets


Inverted Ring Rows: 40 x 3 sets 










Friday, November 4th, 2011


My shoulder is feeling a little sore.  So I just did the AGILE 8 and then some assistance.


AGILE 8


Ring Chins x 30
w HS Hold x 40secs
w SA Tricep Pressdown(slow) x 20 @ 50kg
w Ring Pull Apart x 25
ALL TIMES 4 ROUNDS












Saturday, November 5th, 2011


AGILE 8


Front Squat: 135x5, 225x3, 315x2
Backsquat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615 x 1 x 10 sets


'42 Box Jumps: x 5 x 3 sets.........****Quad started to hurt.  I was too eager and missing my lovely box jumps that I got a little too aggressive.   D U M B


****ASIDE FROM MY STUPIDITY, I MUST HAVE BEEN FEELING PRETTY GOOD TO WANT TO JUMP AGAIN....SO THANKS SAM AND PAUL FOR THE ADVICE.








Monday, November 7th, 2011


Shoulder is still feeling a little off.


AGILE 8


Bench Press: 385 x 5 x 5
Close grip rep out: 275 x 10 x 2 sets


SWGChins: x33
w HS Holds x 40s
X 3 ROUNDS


SA Triceps x failure
w Ring Pull Aparts x 25
X 3 ROUDNS