Monthly Archives: November 2014

This brings to a close another training cycle and another chapter in many’s journey of gaining strength. In reflecting back on the last several months I would like to state how much of a blessing it is to have a coach that brought this training facility and this quest of strength to the table.
David Allen has been nothing short of an extraordinary coach who has pushed every individual within the walls of NBS Fitness.
This past cycle leading up to the meet we as a team attempted a new way of training which I became fully on board with after reading and understanding the training method. It helped every single one of our lifters become more powerful (some more than others). That being said I would like to personally thank David for giving me the knowledge and tools to be able to reach another stepping stone in the fight towards becoming the strongest in my class.

Now onto the meet recap. My meet started out pretty rough as I have still a lot to learn about mental readiness when it comes to calming myself for squatting. My nerves were so high and my mind was not in the right place that I actually missed my opener that I have done several times this past training cycle. at that moment I feared and was prepared to have one of the worst meets of my life. Thankfully that was not the case as I hit my second attempt (same weight as my opening squat) and moved it very well, it got my mind set right. I then hit my third attempt (very ugly) and started gaining momentum.
Benchpress was going to be the main factor determining whether I had a great meet or not. The stars aligned and I had no tricep pain throughout warming up and as my first attempt rolled around the pain was still not present. All the variables were in my favor and I went for a bench PR and I got it.
My momentum was now very high coming into deadlifts which I enjoy the most. I had one thought in my head which was a cue David gave me “keep your shoulders back to make my lockout easier”. That’s exactly what happened when coming up to my third attempt. Although it was a rough start off the floor my lockout has never been easier at the weight that I attempted.
I came very close to winning best lifter of this competition which I’ve never done before. It was lost to another world class lifter and I am not upset about it in the slightest. My new total puts me ranked in the top three all time 181 raw with wraps division.

http://youtu.be/7jm3Iq9momo

Programming by Shelby Starnes

11-17-14 Legs
Standing calf raises 5×10+5 partials, 30 sec break (230)
Standing calf raises 3×10, real controlled (150)
Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (70,80,90,100)
Yoke Bar Squat 3×12, just above parallel (295)
Leg Press 4×40,30,20,10 (increase weight each set) (5,6.25,8,9.25)
Leg Extension 3×10 w/1 second hold at top, 8 partials after each set (70)
Barbell stiff legged deads 4×10 (stop shy of lockout) (275)

http://youtu.be/q_KaxyCpIfc

Dead lifting was up-and-down today as I was attempting to set my back better. Last week I missed 625 due to a hitch. I ran into some weird balance issues when the weight got heavier and I was setting my back, probably improperly. After my first Miss I ended up bailing on overthinking my back setup and just pull. I finished a clean 625, which was a PR! But unfortunately missed an even greater PR of 640 due to a poor set up. I’ll get it at the meet though

http://youtu.be/OAcQUf7YngA

Programming by Shelby Starnes

11-12-14 Day 3 (back, biceps)
Incline Leg Raise 4×20,18,16,15
Rope Crunches 4×25 (110,120,130,140)
One Arm Barbell Row 2×8, 1×8 then drop set for 8 (75/65)
Neutral Close Grip Pulldown 4×10, 1 count hold (130)
Deadstop DB Rows 4×8 (100)
DB Pullover 3×12 (50,60)
Banded Round Back Hypers 3xfailure (monsterx20,15,15)
Standing Cable Curls 8×8, 1 count hold, 45 second break (100)

http://youtu.be/uDaU1lK7Huk

Programming by Shelby Starnes

11-11-14 (chest, shoulder, triceps)
Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side)
Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of
motion at top and bottom (45,55,65,75,85,95 tough) each side
Flat Bench Rack slide Work up to tough set of 15 reps, 1 second pause on chest, don’t lock out (95,115,125,135)
DB Front Raise 3×12 w/3 count negative (25)
A1: Machine Rear Lateral 4×15 (80)
A2: Face Pulls 4×10 w/1 count hold (70)
A3: Band Pullaparts 4×10 w/1 count hold (mini)
Tricep Straight Bar Pushdowns 6×12 w/1 count hold, 45 sec break (120)

http://youtu.be/VPODZRW-Au0

Today was a big day for The NBS fitness powerlifting team. I believe there is a total of five personal records made during today’s training session. One thing I have noticed is that the majority of the team members do not know or understand what to attribute their success to. Some attribute it to people others attribute it to their self and how they felt on that day.
To those that follow my posts I would encourage you to look at the process, enjoy the process, and understand the process.

Today I was one of those five who hit a very big personal record and I would like to take the opportunity to thank the extremely professional coaching offered here at this facility. Our head team coach as one of the most gifted minds when it comes to understanding training and how to implement it. It is not A coincidence that there were several personal records broken after one macrophase of a new training style implemented by our coach. Nor is it a coincidence that because of our coaches skill he is part of one of the top educational companies in the sport. So to gym members and team members alike look back at the process, and understand where the success is coming from, give credit and enjoy your new acquired strength.

Squats:
450
475
530 wrap
585 wrap
615 wrap
635 wrap HUGE PR (20lbs)

Bigger squats to come at the meet.

http://youtu.be/XRRFDR8yJ0w

Between dead lifting and squatting I really can’t tell you which movement I like more. It would end up being a week to week decision. This week in particular I was sick so squatting did not go so well which really had me excited for today’s deadlifting as I was programmed to hit a new personal record (PR).
No I was still sick during this time but the cold was on its way out so I was feeling a lot better. This is one of the variables that I am blaming for me not focusing on all my cues today. Right from the get go warming up I was not taking any slack out of the bar with my back, it was all coming from the tension build in my legs. This gave me no problems at submaximal weights but during my last three lifts you can see how it affected my lockout. Before next week I have two days that I can work on my shoulder and upper back tightness through dynamic work using chains and bands.

My final left today was at 625 but I personally did not count it because it was a hitch. This would’ve given me a new spot on the gym record board but I am not going to take it until it is cleaned up. Next week I will be sure to have more shoulder tightness and clean this pull up then hopefully going for a bigger pull afterwards.

Deadlifts:
565
610
625 (hitch)

http://youtu.be/dmxT7_vSIrE

Of all the skills that go into Powerlifting, upper body pressing is by far the most difficult and underdeveloped compound movement for me personally. This is a combination of a physical and mental barrier which started mid last year when I got shooting pains through both triceps. I have struggled to consistently be able to bench and have ended up pulling together a benchpress just prior to eat meat which is not how I like to do things. This training cycle is no exception, my triceps felt great the first two blocks then with one minor spotting mistake I made the pain came back instantly.

He triphasic training method has done amazing things for my benchpress movement unfortunately due to the mental barrier of my injury I had my first miss during this phase. On a high note I have consistently two weeks in a row bench pressed my last competition Max so even with injury I have not lost any strength in this lift which is a win.

Bench:
340
355
375
385 – miss

http://youtu.be/sbR0TovIBmU

Programming by Shelby Starnes

My buddy Brian decided he wanted to do this workout with me yesterday. It’s been while since he trained legs. Let’s just say he is going to be feeling it for a bit.

Strength is slowly coming back up. High rep legs is definitely not what I am used to but was able to push it a little harder today.

11-10-14 Legs
Standing calf raises 5×10+5 partials, 30 sec break (210)
Standing calf raises 3×10, real controlled (130)
Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (60,70,80,90)
Yoke Bar Squat 3×12, just above parallel (275)
Leg Press 4×40,30,20,10 (increase weight each set) (4,5.25,7,8.25)
Leg Extension 3×10 w/1 second hold at top, 8 partials after each set (65)
Barbell stiff legged deads 4×10 (stop shy of lockout) (255)

http://youtu.be/EjG2Q7tLJZc?list=UUGEr6TPjrhYgkmpbEik5hwA

Programming by Shelby Starnes

11-5-14 Day 3 (back, biceps)
Incline Leg Raise 4×19,18,15,15
Rope Crunches 4×25 (100,110,120,130)
One Arm Barbell Row 2×8, 1×8 then drop set for 8 (70/60)
Neutral Close Grip Pulldown 4×10, 1 count hold (130,120)
Deadstop DB Rows 4×8 (90)
DB Pullover 3×12 (80)
Banded Round Back Hypers 3xfailure (monsterx20,15,12)
Standing Cable Curls 8×8, 1 count hold, 45 second break (100)

http://youtu.be/QOdoGW3xUDo?list=UUGEr6TPjrhYgkmpbEik5hwA

Programming by Shelby Starnes

11-4-14 (chest, shoulder, triceps)
Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (70,80,90,100 each side)
Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of
motion at top and bottom (45,55,65,75,85,90) each side
Flat Bench Rack slide Work up to tough set of 15 reps, 1 second pause on chest, don’t lock out (115,135,135)
DB Front Raise 3×12 w/3 count negative (20)
A1: Machine Rear Lateral 4×15 (60,70,70,70)
A2: Face Pulls 4×10 w/1 count hold (60)
A3: Band Pullaparts 4×10 w/1 count hold (mini)
Tricep Straight Bar Pushdowns 6×12 w/1 count hold, 45 sec break (110)

http://youtu.be/QGSFi4LlBdM

So this past Saturday 11-1-14 I came down with a crazy cold that resided in my respiratory system. I could not breath very well and I had a deep painful cough with a ton of crap coming up. Well after a 13hr sleep party Saturday night and a 10hr sleep party Sunday night Monday rolled around with this infection still hanging on. It was time to go to the doctor, and I got the typical shpeeeeel but was hooked up with a “sinus cocktail”. They spoke highly of it so I was all in as I was determined to train this Monday night.
Fast forward a few hours and I don’t feel any relief and it is time to train. For those who are confused by my headings I am 2 weeks out from a meet and we are in the middle of gauging all of our attempts. The ironic thing is, whenever I talk to someone about attempts I will always tell them, “you should be able to hit your opener even when you are sick”. So I am going to eat my words tonight and do just that, I was programed to hit 615 (which is lower than I want my 2nd attempt to be) however being sick I was not even planning on hitting that tonight. first squat I took with wraps was 530, no issues, it was my second wrap at 585 that I lost complete focus on what I was doing and “helicoptered the weight” turning sideways. Now don’t worry kids I was able to correct it and finished the lift but it was super ugly and strained my really good, I was mind f’ed for sure. After talking to a few people and being told to suck it up by my coach I went for another attempt at 600. I cleared my mind, focused on one issue I have been having which was keeping my upper back stable and it all came together. I will admit it was slow but remember I am sick as heck and already had a train wreck of an attempt so needless to say this was a huge confidence booster and step forward. There was no question about depth as I went lower than I possibly ever have and the weight never stopped moving. Next week I hopefully will be recovered and throwing on at least 30-35 more lbs to take another gym record spot in the 198 section as I am not yet down to 181 (floating between 188-190 in the mornings).

Squats:
Bar x2 x5
135 x2 x5
265 x1 x3
370 x1 x3
450
475
530
585 (terrible)
600 (suppose to have done 615 I think I made the right call)

Bench:
165 + 40 in chains
6×3

Deadlifts:
315 + doubled over red bands
6×3

Programming by Shelby Starnes

11-3-14 Legs
Standing calf raises 5×10+5 partials, 30 sec e the break (190)
Standing calf raises 3×10, real controlled (110)
Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (50,60,70,80,90)
Yoke Bar Squat 3×12, just above parallel (255)
Leg Press 4×40,30,20,10 (increase weight each set) (3,4.25,6,7.25)
Leg Extension 3×10 w/1 second hold at top, 8 partials after each set (60)
Barbell stiff legged deads 4×10 (stop shy of lockout) (225)

http://youtu.be/KwizNnQfTTM

As we draw closer to the competition hosted at NBS, deadlifts are by far the most comfortable for me and it definitely shows. Tonight was a great training day for me as my set up was feeling great and my speed was fast. I had much more in me than when I stopped, but I am saving that for the next two weeks to get an awesome PR for the gym record board in the 198 class spot, and possibly go for an even greater PR in the meet.

Deadlifts:
150x2x5
300x1x5
420x1x3
506×1
535×1
565×1
600×1
615×1

Speed Squats
265 + 50 in chains 6×3

Speed bench
Skipped cause truces were tender from squatting.

http://youtu.be/5_IchHDyPDA