Max Effort Squat
Front Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 365x1, 405 failed
Back Squat from pins with Green Jump-Stretch bands - 135x5, 185x5, 225x3, 275x3, 315x3
Shoulder Supported Barbell Hip Extension - 225x10, 315x10, 405x10, 495x8, 585x8, 675x8
Walking DB Lunge - 125's x4x5 each leg
Glute-Ham Raise - 3x8
Decent overall lift. Missed 405 front squat - AGAIN. One of these days I will get it. Hips feeling good and absolutely crushed hammies and glutes. Tomorrow is a day off, then dynamic press on Friday, dynamic Squat on Saturday.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Max Effort Press
Weight - 210.8
Incline - 135x10, 185x5, 225x3, 275x1, 315x1, 355x1
DB Seated Shoulder Press - 80x10, 100x10, 110x9
3" Board Close Grip Bench w/ Green Jump-Stretch Bands - 135x10, 225x5, 275x5, 315x3, 275x10
Single Arm DB Tricep Extensions, Across Body - 50x2x10, 55x2x10
Shoulder Assistance Work - DB Raises, Face Pulls, Shrugs
Pull Ups - 4x8
This is supposed to be a deload week after doggin' it last week. I prefer to drop overall training volume when I need to deload, and pick exercises that have a lower absolute load such as barbell military press or front squats so I can still push to keep my central nervous system up. Weight was down after 5 days without training. I typically eat much less on days that I don't train to stay lean. So my energy was not the best and hydration was likely less than optimal.
Maxed out on incline, hit a solid 355 with a 2 second pause. Not my best effort on incline ever, but with the pause I'll take it. Still feeling the pec strain, and trying to roll and stretch whenever I get the chance. If I can manage to not work myself in to the ground I'll be fine - but then again that is always the same issue. Tomorrow is maxing out on front squats, and I'm looking forward to making a run at a 400+ front squat which would be a PR.
Weight - 210.8
Incline - 135x10, 185x5, 225x3, 275x1, 315x1, 355x1
DB Seated Shoulder Press - 80x10, 100x10, 110x9
3" Board Close Grip Bench w/ Green Jump-Stretch Bands - 135x10, 225x5, 275x5, 315x3, 275x10
Single Arm DB Tricep Extensions, Across Body - 50x2x10, 55x2x10
Shoulder Assistance Work - DB Raises, Face Pulls, Shrugs
Pull Ups - 4x8
This is supposed to be a deload week after doggin' it last week. I prefer to drop overall training volume when I need to deload, and pick exercises that have a lower absolute load such as barbell military press or front squats so I can still push to keep my central nervous system up. Weight was down after 5 days without training. I typically eat much less on days that I don't train to stay lean. So my energy was not the best and hydration was likely less than optimal.
Maxed out on incline, hit a solid 355 with a 2 second pause. Not my best effort on incline ever, but with the pause I'll take it. Still feeling the pec strain, and trying to roll and stretch whenever I get the chance. If I can manage to not work myself in to the ground I'll be fine - but then again that is always the same issue. Tomorrow is maxing out on front squats, and I'm looking forward to making a run at a 400+ front squat which would be a PR.
Sunday, October 28, 2012
Sunday Dinner!
Sartu
Porchetta
Acorn Squash
The first dish made this weekend was sartu, a savory meat pie with risotto as a crust. I found this recipe perusing through the Silver Spoon (THE Italian cookbook if any of you are looking for a comprehensive encyclopedia of Italian cuisine) a while back and earmarked it for future reference. With the fall being in full swing my annual shepherds pie cravings have begun. I immediately remembered this recipe for a classic Neapolitan timbale using risotto as a crust instead of pasta and decided to give it a try.
Risotto for crust
4 cups arborio rice
4 cups beef stock
2 cups tomato sauce (reused ragu from last week!)
Olive oil
Salt
Pepper
Pecorino Romano
Filling
1/2 lb ground lamb
1/2 lb ground beef
1/2 lb Italian style sausage, casing removed
1 cup fresh peas
1 yellow onion, diced
4 garlic cloves, finely minced
3 cups of day-old bread
1 1/2 cups whole milk
3 large sized portobello mushrooms, cubed in to 1/2" squares
1/2 cup red wine
Fresh sage, minced
Fresh Rosemary, minced
2 eggs
Olive oil
Salt
Pepper
Pecorino Romano
Scant 1/4 cup of breadcrumbs
First brown the ground meat completely over medium heat, breaking up pieces in to a fine mix. Drain liquid and reserve, set meat aside to cool. Cube the bread up in to 1" squares and put in bowl, cover with milk and let soak for about 10 minutes. Heat olive oil in pan on medium flame, add onions and saute until translucent - about 10 minutes. Add mushrooms and peas, cook until mushrooms have reduced in size by half. Add garlic and herbs, saute for another 5 minutes. Add red wine and cook off most of the liquid. Add sauteed mixture to meats and mix well. Remove bread from milk and squeeze liquid out. Add bread to mixture, mix well, cover and set aside to cool.
To make risotto, first heat olive oil in pan over medium flame. Add rice and cover grains with oil. Stir and toast over flame. Heat stock, tomato sauce, and water almost to a boil. Gradually add a ladle of stock mixture to rice and stir, allow liquid to absorb and then add another ladle. Continue process until rice has increased in size and has cooked until almost al dente. Add cheese, salt and pepper to taste. Remove from heat.
Preheat oven to 350 degrees Fahrenheit. Use oil or butter to grease a dutch oven or casserole dish and lightly dust with breadcrumbs. Cover bottom of pan with layer of risotto. Add 2 eggs to filling and mix well. Put meat filling in center of dish on top of risotto.
Notes on the NPC New Englands - congratulations to all of the competitors in all divisions, and a big applause for Raleigh! Although the big guy didn't finish as high as we were hoping, it was a great show and an awesome introduction to the heavyweight class for him. The competition is steep and I'm definitely looking forward to seeing how hes going to adapt and grow to compete at a higher level.
Last 4 weeks out of the Moultonborough powerlifting meet and looking forward to a good week of work and training...
Sartu
Porchetta
Acorn Squash
The first dish made this weekend was sartu, a savory meat pie with risotto as a crust. I found this recipe perusing through the Silver Spoon (THE Italian cookbook if any of you are looking for a comprehensive encyclopedia of Italian cuisine) a while back and earmarked it for future reference. With the fall being in full swing my annual shepherds pie cravings have begun. I immediately remembered this recipe for a classic Neapolitan timbale using risotto as a crust instead of pasta and decided to give it a try.
Risotto for crust
4 cups arborio rice
4 cups beef stock
2 cups tomato sauce (reused ragu from last week!)
Olive oil
Salt
Pepper
Pecorino Romano
Filling
1/2 lb ground lamb
1/2 lb ground beef
1/2 lb Italian style sausage, casing removed
1 cup fresh peas
1 yellow onion, diced
4 garlic cloves, finely minced
3 cups of day-old bread
1 1/2 cups whole milk
3 large sized portobello mushrooms, cubed in to 1/2" squares
1/2 cup red wine
Fresh sage, minced
Fresh Rosemary, minced
2 eggs
Olive oil
Salt
Pepper
Pecorino Romano
Scant 1/4 cup of breadcrumbs
First brown the ground meat completely over medium heat, breaking up pieces in to a fine mix. Drain liquid and reserve, set meat aside to cool. Cube the bread up in to 1" squares and put in bowl, cover with milk and let soak for about 10 minutes. Heat olive oil in pan on medium flame, add onions and saute until translucent - about 10 minutes. Add mushrooms and peas, cook until mushrooms have reduced in size by half. Add garlic and herbs, saute for another 5 minutes. Add red wine and cook off most of the liquid. Add sauteed mixture to meats and mix well. Remove bread from milk and squeeze liquid out. Add bread to mixture, mix well, cover and set aside to cool.
To make risotto, first heat olive oil in pan over medium flame. Add rice and cover grains with oil. Stir and toast over flame. Heat stock, tomato sauce, and water almost to a boil. Gradually add a ladle of stock mixture to rice and stir, allow liquid to absorb and then add another ladle. Continue process until rice has increased in size and has cooked until almost al dente. Add cheese, salt and pepper to taste. Remove from heat.
Preheat oven to 350 degrees Fahrenheit. Use oil or butter to grease a dutch oven or casserole dish and lightly dust with breadcrumbs. Cover bottom of pan with layer of risotto. Add 2 eggs to filling and mix well. Put meat filling in center of dish on top of risotto.
Cover the remaining opening with risotto, then bake in oven uncovered for 45-60 minutes.
Porchetta
This is a dish famous throughout Italy and among Italian ethnic communities around the world. Traditionally made using a whole, deboned pig, I took the easy way out and used a skinless pork belly and boneless pork loin roast. Now, I really hate pork loin roasts with a passion. I think that generally as a cut of meat it just stinks for cooking - too lean, gets dried out too fast, and makes terrible leftovers to boot. I took two precautions to make sure that this pork belly wasn't stuffed with pork-like sawdust. The first thing has already been mentioned, using a pork belly to wrap around the loin to keep it safe. The second thing was inspired by the farsumagru last week - butterflying out the loin and stuffing it. Using extra virgin olive oil, herbs and pecorino romano cheese further adds depth of flavor and a source of moisture for the otherwise uninteresting loin. Tie it up with some butchers twine and we've got a party.
Porchetta
5 lbs pork belly
4 lbs pork loin, butterflied out
8 garlic cloves
white wine
Olive oil
Salt
Pepper
Pecorino romano
To make herb stuffing finely dice out herbs and mince garlic. Mix together and add olive oil until the herbs reach a paste-like consistency. Add pecorino romano, salt and pepper to taste.
Preheat oven to 350. Lay the butchers twine out with 4-5 strings in parallel and one longer one crossing through the middle of them all. Spread the pork belly across the twine. Cover pork belly with herb paste. Lay pork loin on pork belly. Cover loin with herb paste. Roll pork loin up and place on edge of pork belly. Wrap pork belly around the loin roast and tie up with twine. Heat olive oil in a large dutch oven and brown all sides of the porchetta. Drop in leftover twigs of parsley, rosemary and sage in to pot, cover bottom of pan with dry white wine. I baked the roast uncovered at 350 for 30 minutes, dropped it down to 325 for 75 minutes, and finished it at 375 for 30 minutes. I can't really say if all that temperature switching helped specifically, but I was determined not to dry out the pork loin and I have to say, I was very happy with the results.
The acorn squash was done up with some olive oil, salt, pepper, garlic and sage infused clarified butter, and baked underneath the roast.
Last 4 weeks out of the Moultonborough powerlifting meet and looking forward to a good week of work and training...
Friday, October 26, 2012
Band Bench and Shoulder Assistance Work
Weight 214.2
Band Bench (green jump-stretch bands) - 185 5x3, all with 2 second pause
Dumbbell Forward / Lateral Raise - 35s 3x15
Rope Face Pulls - 3x15
Cable Tricep Pushdowns - 3x15
Tricep Pushups - 3x15
Nothing too exciting today, had a sub par workout. Normally I would use 50% of my bench max in bar weight (which would be 215) then add the bands on top of that. I would also do quite a bit more vertical pressing and tricep work (Barbell military press, close grip bench, bb/db tricep extensions etc), but held back today. My left pec hasn't been feeling right since last Friday where I close grip benched 385 for 2 sets of 5 off a 3" board and then did 315 for 22 reps. Huge DOMS (delayed onset muscle soreness) right up the side of my chest and in to my left armpit all week, it feels like a deep bruise/strain. Been feeling better the last few days but still decided to play it safe and go real light. Will be using the weekend for rest and be ready for Tuesdays press workout.
Side note: I'm excited because I'm headed to Boston this weekend for the NPC New England to support my good friend and former training buddy Raleigh Gallington. He finished 4th as a light-heavy in 2010, but has been training his ass off since and is looking to steal the show as a heavyweight this year! It's going to be a good time either way.
Tuesday, October 23, 2012
Max Effort Lower - Good Mornings!
Weight 214.6
Good Morning - 135x2x10, 225x5, 315x3, 365x1, 405x1, 455x1 belted
Back Squat - 135x5, 225x5, 315x5, 405x3, 455x5, 405x8
Shoulder Supported Barbell Hip Extensions - 225x10, 315x10, 405x10, 495x10, 545x10
Single Leg Leg Press (45 degree sled) - 405x3x12
Glute Ham Raise - bodyweight x4x8
Mixed bag in the gym today.. Hit a 30 pound PR on good mornings, which was the high point of the lift. I need to work on sitting back more in my squats to take advantage of my hip strength. Still trying to figure out what exactly I'm doing with my squats. Due to a recurring back injury I'm trying to take my squat technique from a narrow stance, heel elevated, ATG Olympic squat to a wider stance, flat-footed, to-parallel powerlifting squat.
Today the goal was to hit 455 for a good 5 on squats, then possibly belt up and push 500 for 5, but the depth at 455 was not that good and didn't really feel like it was in the cards for today. Dropped down to 405 to get some good reps in afterwards. Having a hard time hitting my depth at higher percentages so I will be dropping the volume on squats to almost exclusively singles and just work on the quality of each squat. Will max out on front squats next week and keep working on depth!
Weight 214.6
Good Morning - 135x2x10, 225x5, 315x3, 365x1, 405x1, 455x1 belted
Back Squat - 135x5, 225x5, 315x5, 405x3, 455x5, 405x8
Shoulder Supported Barbell Hip Extensions - 225x10, 315x10, 405x10, 495x10, 545x10
Single Leg Leg Press (45 degree sled) - 405x3x12
Glute Ham Raise - bodyweight x4x8
Mixed bag in the gym today.. Hit a 30 pound PR on good mornings, which was the high point of the lift. I need to work on sitting back more in my squats to take advantage of my hip strength. Still trying to figure out what exactly I'm doing with my squats. Due to a recurring back injury I'm trying to take my squat technique from a narrow stance, heel elevated, ATG Olympic squat to a wider stance, flat-footed, to-parallel powerlifting squat.
Today the goal was to hit 455 for a good 5 on squats, then possibly belt up and push 500 for 5, but the depth at 455 was not that good and didn't really feel like it was in the cards for today. Dropped down to 405 to get some good reps in afterwards. Having a hard time hitting my depth at higher percentages so I will be dropping the volume on squats to almost exclusively singles and just work on the quality of each squat. Will max out on front squats next week and keep working on depth!
Monday, October 22, 2012
Max Effort Press
Bodyweight - 214.4
Floor Press - 135x2x10, 225x5, 315x3, 365x1, 405x1, 425x1, 445 failed
All reps done with pause, except 425 which was a neat touch-and-go.. Got 445 about 3/4 of the way up before stalling out to a complete stop.
Incline Press (45 degree) - 135x10, 225x5, 325x5, 225x17
Seated DB Shoulder Press - 80x10, 90x10, 100x8
Barbell JM Press - 135x10, 185x10, 205x10
DB Tricep Extensions - 80x10, 90x10, 100x10
Tricep Pushups on Barbell - 2x20
Feeling good today. Hit all of my openers last week for triples (405, 500, 500) so I definitely feel ready for the meet right now now. Still have a few more pounds to gain to get to the top of the weight class (under 220) and will start training with my belt for lifts over 90% of my max. Hoping for a total in the 1500's for this meet and over 1600 in the near future.
Bodyweight - 214.4
Floor Press - 135x2x10, 225x5, 315x3, 365x1, 405x1, 425x1, 445 failed
All reps done with pause, except 425 which was a neat touch-and-go.. Got 445 about 3/4 of the way up before stalling out to a complete stop.
Incline Press (45 degree) - 135x10, 225x5, 325x5, 225x17
Seated DB Shoulder Press - 80x10, 90x10, 100x8
Barbell JM Press - 135x10, 185x10, 205x10
DB Tricep Extensions - 80x10, 90x10, 100x10
Tricep Pushups on Barbell - 2x20
Feeling good today. Hit all of my openers last week for triples (405, 500, 500) so I definitely feel ready for the meet right now now. Still have a few more pounds to gain to get to the top of the weight class (under 220) and will start training with my belt for lifts over 90% of my max. Hoping for a total in the 1500's for this meet and over 1600 in the near future.
Sunday, October 21, 2012
Sunday Dinner 10/21/12
Menu:
Farsumagru
Mezzi Rigatoni with Ragu Napolitano
Broccoli di Rabe with Chickpeas and Pecorino Romano
Farsumagru
Used a 5lb bottom round roast, butterflied out about 1/4"-1/2" stuffed with hot Italian-style pork sausage, breadcrumbs, fresh grated pecorino romano cheese, fresh Italian parsley, pignoli, and raisins that had been soaked in leftover valpolicella wine from last week. Rolled it up, tied tight with butchers twine, seared it on the stove top. Made a braising sauce with carrots, celery, white onion and garlic, a little tomato paste, red wine, and a bit of beef stock. Braised it in the oven covered for 2 hours, rolling it over halfway through.
Farsumagru
Mezzi Rigatoni with Ragu Napolitano
Broccoli di Rabe with Chickpeas and Pecorino Romano
Farsumagru
Used a 5lb bottom round roast, butterflied out about 1/4"-1/2" stuffed with hot Italian-style pork sausage, breadcrumbs, fresh grated pecorino romano cheese, fresh Italian parsley, pignoli, and raisins that had been soaked in leftover valpolicella wine from last week. Rolled it up, tied tight with butchers twine, seared it on the stove top. Made a braising sauce with carrots, celery, white onion and garlic, a little tomato paste, red wine, and a bit of beef stock. Braised it in the oven covered for 2 hours, rolling it over halfway through.
Ragu Napolitano (Sunday gravy)
Browned 2 whole Italian-style sausages and 2 lbs of boneless pork shoulder cut in to 2" cubes. Used a whole red onion and garlic for soffritto, 2 cans of crushed Italian tomatoes, 2 cans of tomato puree, red wine and a little water, 14 torn basil leaves, salt and pepper. Braised the meat in the sauce on the stove top for 3 hours. Saving the meats to eat with pasta during the week!
Broccoli di Rabe
Gently sauteed diced garlic and crushed red pepper in olive oil. Added two huge bunches of rapini cut in to two inch pieces and steamed with a half cup of water. After the broccoli di rabe wilted uncovered the pot and added salt, pepper, a can of rinsed ceci beans, and grated pecorino romano.
No dessert this week! Been getting more leftovers from the butcher shop than usual, so working my way through those.
Always nice to go back to some easy family recipes after having a hard time with several new ones that I tried over the past few weeks.
First Post!
Who am I? Personal Fitness Coach, Sports Performance Coach, Powerlifter, Butcher, Chef....
These are a few of the hats I wear, and welcome to my blog!
This is the beginning of a written record of my own personal journey through strength training as a drug-free powerlifter and also a collection of recipes that I prepare for my family's weekly Sunday dinners. The purpose of this log is primarily for my family and friends across the country to follow what I'm doing with the two most important things in my life: weight lifting and cooking!
My personal goal is simple: to be as big and strong as possible while eating healthy and enjoying food as much as I can.
I am currently training for an EPF powerlifting meet on November 24 in Moultonborough, NH.
These are a few of the hats I wear, and welcome to my blog!
This is the beginning of a written record of my own personal journey through strength training as a drug-free powerlifter and also a collection of recipes that I prepare for my family's weekly Sunday dinners. The purpose of this log is primarily for my family and friends across the country to follow what I'm doing with the two most important things in my life: weight lifting and cooking!
My personal goal is simple: to be as big and strong as possible while eating healthy and enjoying food as much as I can.
I am currently training for an EPF powerlifting meet on November 24 in Moultonborough, NH.
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