Posts Tagged ‘new jersey powerlifting’
Wednesday, March 3rd, 2010
Today I have a little exercise video for you that I think is a great core strengthener as well as a shoulder stabilizer. The video you will see below is of a Blast Strap Push Up. You can purchase Blast Straps at www.elitefts.com here.
I love to use this exercise as one of my assistance exercises in an upper body day. I also use it on a recovery day to increase blood flow to the chest and shoulder region. I will perform blast strap push ups after my bench workout or after a military press workout to add much needed volume to my workout. What I like to do is combine it with a pulling movement and perform each back to back for 3 to 4 sets.
This exercise puts a great amount of added stress to your stabilizers in your shoulder since the straps are not stationary and they move freely causing your shoulders to create the stability in order to perform the exercise. By doing so the body also recruits the abdominal region to help the shoulder stabilizers to hold still. This puts much needed added stress to the core muscles which in turn will create a healthier mid-section. This is a great variation to the push up and should be included in any advanced training program.
Tip of the Day: Instead of doing the normal dumbbell bench press or incline bench press after your bench press training, try throwing the blast strap push up into the routine for a few weeks. It will get you off your back and in a position that stresses your abs as well as pumps some volume into your chest region.
Tags: abs, build muscle, chest, core strength, marlboro, marlboro personal trainer, new jersey powerlifting, push-ups, stability exercises
Posted in Exercise Instruction, Strength | No Comments »
Monday, February 15th, 2010
2/16/10 Food Log:
Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)
Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato
Squat Workout
Week 1- 70%,80%,90%
1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)
2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps
3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side
That’s it for today. I have a bunch of things to get done and needed to put time into other things today.
Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli
Meal 4:
Full Strength MRP (40P,25C,5F)
Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)
Meal 6:
4oz. Steak (34P,7F)
Asparagus
Daily Total: (285P, 202C, 78F) Calories = 2650
Tags: fat loss, hanley strength, marlboro, marlboro personal trainer, new jersey powerlifting, six pack, strength training, the training studio, wedding, weight loss
Posted in Nutrition, Training Log | 3 Comments »
Sunday, January 3rd, 2010
So you are getting ready to start a workout program first thing tommorrow. You joined a gym as part of your New Year Resolution. That is AWESOME! I am glad that you are putting your health as a priority. Now what was the workout plan for the week?
When it comes to the type of workout you should do, most people get it all backwards. How bout this statement, “I heard I should lose some weight first before I start to workout with weights.” What kind of crap is that? I have never heard something more outrageously ridiculous as this one and yet I have heard this a thousand times from prospective clients at our facility. People have this fitness thing all backwards when it comes to losing bodyfat. Weight training is THE #1 soultion for losing bodyfat. Here are a few reasons why you should choose weight train as your first priority:
1. It increases your testosterone and growth-hormone levels better than any other form of training so you can quickly gain strength and muscle, even after a hiatus from exercise.
2. Weight training improves the strength of your ligaments and tendons, if the exercises are done in full range of motion. This will decrease the chance of any overuse injuries as your training intensifies.
3. It boosts your metabolic rate because of the high caloric expenditure of multi-joint movements, as well as from the resulting increase in lean muscle you will experience after a few weeks to months of regular exercise.
So when you go to the gym tomorrow please do not jump on the treadmill or elliptical and do an hour of cardio as your first workout back. Here is what I suggest you do:
1. Sign up for my newsletter and grab your gift which gives you the 10 Top Muscle Building Exercises
2. Head over to the dumbbells and grab a pair and get to work!
3. After your workout jump back over to this blog and post your workout for the day. I will critic it for you and give you some feedback regarding your workouts.
Have a Great Workout!
Mike
Tags: build muscle, fat loss, marlboro, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, nj, personal trainer, strength training, the training studio
Posted in Strength, Training Log | 1 Comment »
Monday, October 19th, 2009
Today I had a dynamic effort day. It went something like this:
DE Bench - 95 x 3 x 3, 115 x 3 x 6
*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.
Accessory Work
1a. DB Bench Press – 50×6,65×3, 75×20, 75x 8,8,12 * couple extra reps this week.
2a. Fat Grip Pullups – BW x 8,8,8,8
2b. DB Power Cleans – 20×15,15,15
3a. Band Pushdowns – Monster mini x 25 x 3
3b. Iso-Hold DB Curls – 15 x 15ea. x 2
* This week I used the Tyler Grips which are fat rubber handles to put over the bar.
Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.4, I really do this to keep myself loose and get some recovery work for my hamstrings.
Post your Workout in the Comments Below!
Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, the training studio
Posted in Strength, Training Log | No Comments »
Wednesday, October 14th, 2009
Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.
1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325x5x2, 375×5
* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs
2. SSB Reverse Lunge: bar x 10 each leg x 3 sets
* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.
3a. GHR: BW x 10 x 3
3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3
4a. Reverse Hypers: 200 x 12 x 3
4b. Pushups: BW x 20 x 3
4c. Seated Rev Grip Cable Row: 160 x 15 x 3
I did a little upper body to get some blood work in and break a little sweat.
Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.
Post your Workout in the Comments Below!
Tags: "hamstring strength", "lower back", deadlift, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, squat, the training studio
Posted in Strength, Training Log | No Comments »
Monday, October 12th, 2009
Today I had a dynamic effort day. It went something like this:
DE Bench - 95 x 3 x 6, 115 x 3 x 3
*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.
Accessory Work
1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3
2a. Fat Grip Pullups – BW x 8,8,7,6
2b. DB Power Cleans – 20×15,15,12,12
3a. Band Pushdowns – Monster mini x 25 x 2
3b. Iso-Hold DB Curls – 15 x 12ea. x 2
Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3, I really do this to keep myself loose and get some recovery work for my hamstrings.
Post your Workout in the Comments Below!
Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, Strength, the training studio
Posted in Strength, Training Log | 3 Comments »
Sunday, October 11th, 2009
Today is sunday and on sunday’s I travel up north to John Bott’s house to train with a dedicated group of powerlifters. We squat and deadlift on sundays to prepare for our meets. Here is what I did today…..
Box Squat w/chains – 135 x 3,
add chains (3) – 185×3, 225 x3
add briefs – 275x2x2, 315x2x2, 365x2x2, 405x1x2
*this was performed using a foam box, we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.
Sumo Deadlift w/bands – 225x1x2, 255x1x3, 275x1x3, 295×1, 315×1
* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.
Accessory Work:
1A. Back Raise – 25 lbs. x 15-20 x 4
1B. Standing Abs – 100 lbs. x 12-15 x 4
I had a heavy suit last sunday so I kept it fairly light today. After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.
Post comments on What Your Workout was Today!
Tags: deadlift, marlboro, new jersey powerlifting, powerlifting, squat
Posted in Strength, Training Log | No Comments »
Monday, May 4th, 2009
A common mistake that people make when performing the deadlift is they allow to weight to bounce off the floor going into another rep. This makes the set much easier to finish due to the rebound off the floor making up for half the rep. When we teach the deadlift at our Gym we make sure that everyone re-starts each rep from a dead stop. This ensures the person building that starting strength which is essential in overcoming enertia. The video below describes the mistake of letting the plates bounce off the ground as well as shows how to correct it.
A typical lower body workout for us may look something like this:
- Deadlift off 4 mats – work up to a 3RM
- Sled Drags – Down & Back x 2 trips x 3 sets
- GHR – 3-4 sets of 8-12
- Back Extension - 3-4 sets of 8-12 reps
- Hanging Leg Lifts – 3-4 sets of 8-12 reps
Please feel free to comment questions below!
Tags: "hamstring strength", "lower back", deadlift, marlboro, marlboro personal trainer, new jersey powerlifting, power, powerlift, Strength
Posted in Strength | No Comments »
Wednesday, February 25th, 2009
This past sunday I was fortunate enough to take a few guys from our facility down to compete in the WNPF World Powerlifitng Competition in Bordentown, NJ. It was a great day for all 3 lifters.
Joe Granick is the newest and youngest lifter of the crew at 18 years old and just to give you a summary of this kid: HE BRINGS THE FIRE!!! He had personal best in all 3 lifts as well as his total for the meet. He squatted 405, benched 225, and deadlifted 430 for a total of 1070 in the 181 weight class. Joe is very motivated and loves the sport of powerlifting. He has lost a total of 40 pounds in the last couple years and has put on some quality muscle. He is inspiring to watch.
Jim Lombardi is a business owner from Manalapan,NJ and has come out of retirement lifting in his 3rd meet since 1981. Jim had a great day in the 242 weight class(by the skin of his teeth). His lifts for the day were 440 for the squat, 350 bench and deadlifted 485. Jim is 50 years young and is STRONG like BULL. THis guy played some semi-pro ball back in the hayday. It is a true pleasure having a blue collar old school lifter in the studio during the week.
Matt Nolan is a guest of The Training Studio form time to time and this kid is amazingly strong at his bodyweight. He posted some pretty big numbers and had a excellent meet. Mat squatted 550, benched 350 and pulled 650 for an incredible total of 1550 in the 198 weight class. Awesome job Matt.
It is a great experience to see people compete in events like powerlifting at all ages and levels. Our crew has doen a trememndous job in staying focused and consistent in their training and we are proud to have them on the team.
WAY TO GO GUYS!!!
Tags: bench, deadlift, hanley strength, new jersey powerlifting, squat, the training studio, WNPF
Posted in Strength | No Comments »
