Sunday, December 15, 2013

2013 BC Provincial Championships

Well, sometimes you go a long time without making a personal best or personal record (PR). Sometimes you even go backwards, and it is a lonely dark place to reflect and look back at all your hard work just to see your numbers flailing. That is what is so tough about the sport of Olympic Weightlifting. It is not always a linear progression. I was very happy to finally make 2 competition PR's in the snatch-131kg, and 135kg. The 135kg was an all time snatch PR without straps. I did 136 with straps weighing around 96kg's in training during the spring of 2012.  I also made a competition clean and jerk PR as a 94kg lifter with 165kg. Last year at Provincials I made a 300kg total as a 105kg lifter weighing 98.5kg. But this year I did it at as a 94kg lifter weighing 93.3kg. A 300kg total is a huge milestone for me, and was one of my first serious goals when I started lifting. With a 343.35 Sinclair I was only 2 points off the best male lifter, Lucas Parker

My mind was focused on this meat for weeks. Focusing on my training lifts as if I was on the platform. I knew it would be a dogfight for gold with Geoff Yee lifting as a 94kg lifter as well. When it came time for warm ups, I did not want to look or talk to anyone. I was on a mission. I was focused. I attacked the weights and owned them in my mind. I only slightly doubted myself once and that was on the last clean and jerk attempt. That single moment of doubt snuck in and killed my lift. Next time I will not let that happen. Anyways, at this point I had a 10kg lead for gold but Geoffrey Yee had 1 attempt left. After a missed attempt of 165, followed by an iffy 165, he made a gutsy call and went for gold with a 175kg clean and jerk....And of course he had to make it.

Here are Geoff's lifts, he was not having a great day so you can only imagine the amount of mental toughness it took to make that 10kg jump and make the 175kg clean and jerk to win gold: 
I was very mad that I lost on bodyweight as Geoff tied my total but I could not help but admire his courage. Competition brings the best out in people.
Official Results.

Friday, December 13, 2013

Prepping for Provincials

On Saturday December 14th(Tomorrow) I will be competing at the BC provincial championships in Surrey. I will be competing in the 94kg category. I have tapering and preparing for this meet and hope to put up some new competition PR's. I am down to 93.6KG's right now. I have had massage, chiro, and I am mentally prepared.
http://www.bcweightlifting.ca/ai1ec_event/2013-b-c-provincial-championships/?instance_id=81

Thursday, December 12, 2013

Quick 12 With Jared Enderton

1- You've done a lot of sports: wrestling and strongman for example. What inspired you to try Olympic weightlifting? I always loved lifting since I was in 6th grade when I started tagging along with my older brother. I used to steal his pre-workout supplements because I thought they'd make me big like him, haha! He could bench 300+ as like a freshman or soph in high school so he was a monster. MY only goals were to beat his #'s growing up. That was it. So after wrestling went into strongman because of the late Jesse Marunde. Did that for 3.5 years, then was sick of weighing 300lbs and made the drop. I didn't have intentions of doing weightlifting when losing the weight. I just started to feel more athletic so I tried out weightlifting! 

2- What keeps you going? I've wasted a ton of time in weightlifting. Being unfocused, selfish, and hard headed. What keeps me going is to reach my potential and to actually lift the biggest weights I am capable of. I'm sick of holding myself back. 

3- You have trained at a lot of different clubs. Broz, OTC, and Cal strength. What place is your favourite in terms of atmosphere and philosophy? Can I even answer this question without making a bunch of people mad? Ha. OTC was my favourite. Zygmunt Smalcerz is the greatest coach in the world IMO. But, I did love being at Broz's a lot, and also learned a TON from the athletes at Cal Strength. In terms of an overall experience the OTC was life changing. But I really learned a ton from each gym. At the time I didn't learn it because I was too busy blaming others for my failures. Now, I'm in a position where when I reflect I've learned all the lessons. 

4- Must have supplement? HMB! And Creatine from Top Secret Nutrition. It(HMB) really just helps in my recovery. I feel like I am much fresher for each workout when I take it. The most important thing is your dosage. They have charts on their website to make sure you take the right amount for your bodyweight.

5- Favourite exercise? Back Squat 

6- List all your PR's - 157kg snatch, 195kg clean and jerk, 260bs, 235fs, 250kg bench press, 180kg push press (from the front), 210kg block jerk 

7- Favourite thing about garage lifting? You figure it out yourself. You learn to love your own company & work things out in your mind. Both in terms of lifting and in life. 

8- Diet philosophy? Eat to perform! Eat everything. Carbs, protein, and fats. Nothing is meant to be 100% avoided. 

9- What manufactures PRs? Willpower & consistency. Listen to your coach. Keep your head down. Stop reading and start doing. Believe in yourself. 

10- What is the Longest you went without a PR? 14 months...and been in the sport less than 4 years. Still stuck with it though. 

11- Goals in weightlifting? Win the Arnold 2014. 

12 - Proudest accomplishments in weightlifting? Nothing I feel proud of yet. Ask me next year :)

JaredEnderton.com
Instagram: jaredenderton
https://twitter.com/ThaEndy500
https://www.facebook.com/EndertonStrength?ref=hl
https://www.facebook.com/jared.enderton
What? No google+?

Wednesday, December 11, 2013

Rogue HG Collars

These collars do the job but are a bit harder to fasten and take off than the convenient Muscle Clamps. They are cheaper and more prone to product failure. Below is a picture of a cracked Rogue collar:
Here below is another broken lock jaw collar:

 

Wood Jerk Blocks by Greg Everett

Thank you Greg for the detailed instructions on the jerk block building tutorial. I love these jerk blocks. You can customize the height you want by using different size blocks or removing blocks. You can also use these blocks for doing pulls or the lifts from knee height by just using the top 2 layers. They are not cheap though, there is about $350 worth of material and a full days labour invested in these blocks. The main boxes are light to move around and stack but the top layer of 4x4's are kinda heavy.
I don't have an issue moving them around but if you don't quite have mountain man strength yet (haha), you might need a partner to help move the top layer.
http://www.catalystathletics.com/articles/article.php?articleID=52
Here are some videos of my using the above jerk blocks for different lifts in my training:

Wednesday, December 4, 2013

Pendlay Bumper Plate Rack

Pendlay plate rack
The bumper plate rack from Pendlay is solid. You can move it around loaded although it is heavy. My only complaint is that they could have made it fit the change plates better. I don't know what the manufacturer had in mind for spacing but it is not specifically designed for different plate widths. You can see the 25's are snug but the 10's have room for more. This unit is pricy but it is solid. 

How to Build a Basic Platform

What you will need:
2 pieces of 3/4" plywood. 
1 piece of 1/2" plywood. 
2 pieces of 4x6'x1/2" rubber mat. 
1" screws
1-Lay 2- pieces of 3/4" plywood sidewise. 
2-Screw the 1/2" plywood in the center on top of the 3/4" plywood. 
3-you now will have a space along the sides for the 1/2" rubber mat. Install the mat by cutting it to size. Make sure the screws are not where the weights will land. 

Note: if using a junior or female bar you will need to make the center plywood 3' wide and te rubber mats 30" wide on the side. 

Jared Enderton on Weightlifting Talk

I have always liked Jared Enderton because he seems like a self starting, do it yourself, down to earth guy. I have followed his weightlifting career ever since he became public at California Strength. He has been an accomplished wrestler, aspiring strongman (over 300lbs @5'6") and now a journeyman weightlifter with PR's around the 150/180KG mark. When I heard he was on Weightlifting Talk I listened to the podcast. He talks about:

-Garage training (I know about this).
-Olympic hopefuls (to tell you the  truth, I had no idea what this meant).
-Coming back from injury (have this in common too).
-Training at Average Broz Gym during the USADA raid.
-Training at the Olympic Training Center.

Check out the podcast:
http://www.spreaker.com/user/weightlifting_talk/jared-enderton

Pendlay Elite Jerk Blocks

Good idea, quality components, but they are very heavy and cumbersome. It takes 2-3 people to adjust them. They are freaking LOUD when the weights drop on them, and the adjustable pins fall out sometimes when dropping weight on them. They bounce around a bit when dropping weights on them and it is hard to reposition the tables because of the weight. I know I must seem like a loser being a weightlifter and complaining about how heavy something is but I joke with my friends saying "I can only move things that are attached to a barbell." I also use some home made jerk blocks built out of wood, that are stackable blocks. Funny enough, the wood ones cost me as much to build (materials&labour) as you can buy these ones for from Pendlay. Although I like the weight, adjustability, and sound better on the wood ones; I do think the Pendlay Elite Jerk Blocks would be more durable. Another advantage the wood ones have over the Pendlay Elite Jerk Blocks is that you can adjust them to do pulls and lifts from low block heights with them; where as with the Pendlay set you can only do jerks. Instructions for the wood ones are found here: http://www.catalystathletics.com/articles/article.php?articleID=52
Notice in the above picture you can see the pin dislodged from the previous set. If you need to adjust the height, 1 person needs to hold up the table while the other person adjusts the pin. Here is a video of me jerking 175kg from the Pendlay Jerk Tables. I wish I would have dropped the weight on the table so you can hear the noise. Perhaps next time I use them I will do this.


Tuesday, December 3, 2013

TKO Weightlifting Bar

Not suitable for Olympic Weightlifting.

When I got this loaner bar I was impressed at the collar spin and thought the knurling was decent. I didn't think the snatch lines were totally accurate and I thought the shaft was a little thicker than 28mm. I was right, it is 32mm. After one light training session I demolished the bearings so there was no more spin. I guess this bar was not meant to be dropped. http://www.tko.com/products/7-olympic-straight-bar-hard-chrome-812rob-862-c

Tuesday, November 26, 2013

Muscle Clamp Barbell Collars

These are the best training clamp to use for weightlifting in my opinion. They slide on very easily and with a turn of the lever they clamp tight. The muscle clamps stay tight even when the barbell is dropped. If you have a fair amount of weight on the bar and you drop repeatedly, you may have to re-tighten the muscle clamps at the end of your set. I will say that they stay tighter than any other clamp I have used. You can get them for a fair price on amazon.com. I have had this set for 2 years and have had no failures with them. 

My Platform

This extra cushion platform was built so I could appease the neighbours noise complaints. I will explain how it is constructed:
You will need the following:
4-2x6"x9'
Rubber mats. 
Lots of old carpet. 
Lots of plywood. 

The frame awaits carpet for the sides and plywood
on the center.
The first thing I did was lay 2 pieces of 3/4" plywood down in the center of my garage. Put them were you want your 8x8' platform. This will make your base of your platform.  Then I put 2 more sheets facing the other way. I screwed them together. 

Then I made an 8'x8' perimeter with the 2x6" on edge around the plywood. 

Next I filled up the center with with old sheets of 4'x8' 3/4" plywood until I got to the top of the 2x6" frame. If you do not have plywood around or you want to save money; you can lay 2"x 4"x8' boards on edge in the center then cap it with plywood to have a smooth top.

Now you are left with 2- 2'x 8' empty wells on each side of the platform. This is where the  rubber weights will be dropped.

I layered 2'x 8' carpet and carpet underlay strips in the wells. to provide cushion. When I got closer to the top I
Almost finished. Just need to add the 2 floating
plywood sheets fastened together with carpet in between.
Cap it with a rubber mat and lay it down in the trough.
used a 2'x 8' piece of plywood to go on top of all the carpet layers. Then I put another layer of carpet on top then another 2'x 8' piece of plywood on top of that. So I basically had a plywood/carpet sandwich for my top layer screwed together. Then I added a 2'x 8' rubber strip on top to finish it off at the right height of my platform's center.

Note: especially if you are lifting with a women's bar, you will probably want to make the side wells 30" wide by 8' long and the center 3'x8'. The collars on a female bar are a bit more narrow so you will want the weights to land on the sides instead of the center of the platform.

If you want to take it a step further, you can build this whole platform on top of carpet. Or you can use a carpet on top to drop the weights on. That will dampen the noise a bit more. Here is a video of dropping 150kg on the platform:
Oh yah, don't forget to put your doggy bed in front of the platform so he can watch you train!

This platform will dampen noise and the blow of the weights hitting the concrete. Post any questions of the platform construction in the comments section and I will be happy to answer.

Saturday, November 23, 2013

175kg Split Jerk

I had a great session today. In my second exercise of the day I made a PR for split jerk. 175kg or 386 pounds.

Tuesday, November 19, 2013

Doug Hepburn Columbia Olympic Bar

I have been lucky enough to come into contact with one of Doug Hepburn's old bars from Columbia steel. The story goes: When his weightlifting bar company went out of business he gave his surplus bars away with the condition that you could never sell them. You had to use them or give them to someone for free. We'll, my club at the time, Semi Weightlifting had a few of the bars. My coach at the time was gracious enough to lend me one of the bars for my own training at home. I used this bar for 4 years. This bar was used since the 1970's. It still has better spin and whip then the Pendlay Nexgen HD bushing bar, but the DHS bar has better spin than the Columbia bar. One of the ways I test the knurling is when I roll my calves out on the barbell, I can really get a grasp for how well the collars move. The knurling is almost non existent and the colour of the bar is rust. There is no chrome or zinc finish. I actually like the lack of knurling for a training bar though.
You can see in the pictures that there is very little if any knurling left on the bar. I had to use tape to mark the snatch lines as there were not really visible. I have not had any issues with this bar and only lubricated the collars a few times. I believe this is a bushing bar.


Here are some lifts with the old bar.

Saturday, November 16, 2013

Christine Girard on First Pull

I read this great interview on my coach Christine Girard: http://firstpull.net/2013/10/24/interview-with-christine-girard-bronze-medalist-in-london-2012/

There you will read the journey she has went through leading up to herbronze medal finish and what coming home was like. You will also read about how she started coaching athletes and how the birth of her weightlifting club Kilophile was started.

Wednesday, November 13, 2013

Pendlay Nexgen HD Bar

The end view of a Pendlay Bushing Bar.
I have periodically used a Pendlay Nexgen HD bushing bar over the last year in my Olympic Weightlifting training. The whip, and the knurling is good, but I prefer the DHS needle bearing training bar instead, due to the spin. The spin can be quite sluggish on the Pendlay bushing bars and need regular oiling. One way I can tell if the spin is good is when I barbell roll my legs over the shaft. On a needle bearing bar the barbell rolls nice, on the Pendlay Bushing bar the barbell does not rotate well and ends up pushing forward instead of rolling.

Top view of a Pendlay HD Nexgen Bushing Barbell.
The one thing the Pendlay bar has over the DHS bar, is that it does not have center knurling. I have one of the original Econ HD Pendlay bushing bars from a few years ago and let me say that the Nexgen series is much better in terms of spin, whip, and knurling. They are all tough bars though, made in the USA with minimum 190,000 PSI tensile strength, and they are all backed with a lifetime performance guarantee. In terms of price for performance, I would say this is an excellent choice for people training in the Olympic lifts.

The Pendlay Bearing bar does have better spin than the bushing bar and is worth the extra $200 if you are a serious Olympic Weightlifter.

Tuesday, November 12, 2013

Interview with Norik Vardanyan

Some interesting points I found from this interview: 1: 19 year old Armenians make a living from weightlifting, enough to support their family. 2: You are not allowed to sit at the Armenian weightlifting training center during training. There are no chairs. http://firstpull.net/2013/11/12/first-pull-interviews-olympian-norik-vardanian/

A Closer Look at Chicken Nuggets

Take a closer look at the Chicken Mcnuggets you order from Mcdonalds. A microscopic view of a popular food choice: http://www.collective-evolution.com/2013/09/27/strange-fibers-found-embedded-inside-chicken-mcnuggets/#_ I am not surprised that there is foreign objects in processed food. The more processes a food goes through, the more chance of contamination. I would have liked to know exactly what the foreign objects were though. I like this video a bit better, all kids should watch. It is a cool experiment by Jamie Oliver in which he explains where chicken nuggets come from:

The Artist and The Olympian

Donny Shankle makes some attempts at a 160kg snatch with Pendlay Elite bumpers while an artist struggles with her finishing touches: http://www.theartistandtheolympian.com/ Quite a cool little video. Always good to see Shankle.

Thursday, November 7, 2013

2013 Athlete Advance

This year's athlete advance featured my coach Christine Girard as a speaker. I was really looking forward to go but I needed to coach my brother in his first powerlifting competition. It sounds like I missed some good information by the summary email of the key points I received: http://www.csipacific.ca/content/Athletes/AthleteAdvance02.asp Key Points from the Athlete Advance: John Underwood Talk: Life of An athlete. -You don't gain benefits when you train, you grow when you rest! -He also emphasized that one night of heavy drinking wipes out 2 weeks of training and that as little as 2 drinks in an evening can cut your REM Sleep in Half. (REM sleep is when the body is most active in repairing itself). -Protein: John went over the value of protein and re-stated that protein dissolved in a liquid post works wonders and that athletes should consume protein before bed (whey protein was recommended as the best type). -He suggested that athletes must make sure they are getting adequate sleep (a minimum of 6 hours and an average of 8) and that if you are getting up early for morning practice on not enough sleep, you are not gaining the benefits from the training that you should. -A negative central nervous system effect takes time to build up (3 days) so make sure you are sleeping well 3 nights before the competition. -The negative effects of blue light on sleep (Blue light is from computer screens etc.) Athletes should have a minimum of 30minutes free from screen time before going to bed. Ideally Athletes would only have 13 hours of screen time per week. -To check your brain recovery he suggests that athletes measure reaction time (using an app or website) and keep a log. When reaction time raises significantly it shows your brain is tired.(much the same as using HR to determine when your body is tired) So basically eat & sleep well, and lay off the booze! It is important to all of us who train hard!

Monday, November 4, 2013

2013-11-04 Training

Had a really good training session today after taking a light week. Dinner was pork chops and squash with this recipe: http://themeanestmomma.com/2012/03/09/balsamic-glazed-baked-pork-chops/

Sunday, November 3, 2013

Andrew's First Power Lifting Meet

Today my brother Andrew Ott had his first power-lifting competition. I am not a power lifter but I was thrilled to coach/support my brother in iron and blood, in his first competition. Andrew had started lifting weights 8 months ago but started with a power lifting focus in August. I heard through Joel Klassen at his gym BLM Barbell that they were hosting a meet in Abbotsford called the fall classic. I mentioned this to Andrew and he was on board with the idea. It was a good chance for Andrew to test his max lifts in a great environment. Andrew competed as a raw(un-equipped) junior lifter in the 74kg category. Andrew talked about his openers with me and we picked conservative weights as this was his first comp and did not know true max lifts at this point. Andrew Squatted 115kg, 125kg and because this was a grinder I chose 127.5kg for his 3rd squat but that was a no lift. Then he benched 80kg, 85kg, then 87.5kg was a no lift. For dead lifts Andrew started with 152.5kg, then 162.5kg, that went up easy so I challenged him to try to dead lift my clean PR of 175kg. Andrew smoked it, so next comp he will have to try to hit over 180kg for sure. Andrew went 7/9, made PR's in each lift, and made a 385kg total at 72.8kg as a junior in his first competition. A big congratulations is in order!

Saturday, October 26, 2013

2013-10-26 Training

I had a decent workout today even though I have a chest/head cold. My shoulders and knees were a bit achey. However, I still put in a solid effort to end the week. Now I will eat some awesome bee roast with broccoli and yams spiced with cayenne pepper. And some vitamin C. 

Here is some recent training clips:

Wednesday, October 23, 2013

MDUSA European Bumpers

Awesome and economical. I have only used these periodically for a few months as I write this so I do not have years of data, but so far I really like them. They do not look as fancy as the flag ship Elite Bumpers made by Pendlay, but they perform similar. I would say that the main difference is that the insert design is more sturdy on the Pendlay Elite Bumpers and these plates are more similar to the previous Pendlay Elite Colored Bumpers. They are solid with a nice predictable thud upon landing. They are harder than the previous Pendlay Elite Bumpers. No erratic bouncing around like Hercules bumper plates. The quality of the product is very consistent and I have not found any manufacturing flaws. You can purchase them here: http://www.pendlay.com/Europe-Econ-Bumper-Plates_c_237.html
The only negative complaint I have is that they don't exactly measure the same diameter as my Pendlay elite colored bumpers as you can see below:


















Because of this I only use them for squats or pulls because I do not want to stress the collars and the bar unevenly as the other bumpers are not evenly dispersing the weight.

Monday, October 21, 2013

Power Clean off Blocks 145kgx2


Some power cleans off blocks from the other day. 140kgx2, 145kgx2.

Sunday, October 20, 2013

DHS Change Plates

The Kg change plates from DHS are Awesome. They do have a bit of friction on them so they hold the weights on the bar decently. They are rubber coated and coloured. The set comes with 2-.5kg, 2-1kg, 2-1.5kg, 2-2kg, 2-2.5kg, 2-5kg plates. 1 have used them for over a year without any issues. 

Hercules Bumper Plates

I personally do not like these bumper plates. The bounce erratically from side to side when dropped. The red 25kg plate had a big circular crack around the edge. This crack developed only after a few months of lifting. You can see the crack in the picture below. 
The positive remarks I will give these plates is that they are all uniform thickness and the 10kg green plates are very durable. Usually 10's are the weekest of the bunch. 

Saturday, October 19, 2013

MDUSA 1KG Rule Change Plate Set

The Pendlay 1KG rule change plate set from MDUSA are an economical choice ($100) for some change plates. I have been dropping bars for years with these loaded on the outside of my Pendlay bumper plates with no problems. I definitely recommend them. They come as a set of: 2x5kg plates, 2x2.5kg plates, 2x2kg plates,2x1.5kg plates, 2x1kg plates, and 2x 0.5kg plates. You can purchase them here: http://www.muscledriverusa.com/Pendlay-1kg-Rule-Black-Metal-Change-Plate-Set_p_916.html

Friday, October 18, 2013

Pendlay Elite Bumpers

I bought a 140kg set of Pendlay Elite Coloured bumper plates from the Muscle Driver USA website in 2009. When they arrived I was disappointed that there was a split in the red 25kg plate and some bulges in the bumpers. I emailed Glenn and and he assured me that if any substantial damage happened, he would replace under warranty. That was good enough for me.
This picture is in late 2013. I use these bumpers regularly. You can tell they are used but there is only superficial wear and tear. These bumpers still perform awesome. I like the way they drop. Very consistent and with a nice thud. They are not erratic like Mavrik or Hercules bumpers, now made by DHS. They have proven themselves tough and reliable over time. Even though there is some superficial splits around the collar steel inserts, they still are tight with no play. Now Pendlay has redesigned their bumper plates. 
Their new elite plates are a more consistent product with larger steel collar inserts similar to the Eleiko design. My work ordered a set with the Pendlay HD Nexgen bar so I have used it occasionally at the work gym. They seem a bit harder of a bumper so they still have minimal bounce when they land making their behaviour predictable. I think the new elite bumpers are a better product than the previous line but I am happy using both. The only thing the older Pendlay Elite bumpers have over the new ones is a bit of a softer thud. You can purchase them here:

Here are some pics of how these plates came new to me:

Friday, October 11, 2013

DHS Needle Bearing Olympic Bar

I have been using a DHS needle bearing Olympic bar (training bar) weekly, for the last year. I will start off with some quick ratings: Spin=great, knurling=good, whip=great, durability=great, price=great. The knurling would have scored an excellent if the center knurl didn't chew up my neck so much on cleans and front squats. But the bar does have a nice knurling for grip without being to aggressive like some of the newer Eleiko training bars I have tried. No complaints on the spin, just keep it oiled regularly and they will be fine. It does spin better than bushing bars, no question. I also use a Pendlay bushing bar and it is decent but does not spin as nice as this needle bearing bar. The collars are solid and work really well doubling as 2.5kg weights. Pictured below is the 190kg DHS training set with men's and women's bar.
We have had a couple issues. Initially one of the DHS bar's needle bearings were damaged. Then after a year of use, one of the other DHS bars has a slight bend in it.

Thursday, October 10, 2013

2013-10-10 Training

Crushed some good numbers today then crushed a good meal!
Elk sausage and squash. 

Saturday, September 21, 2013

Voodoo Floss

In order to keep my knee pain at bay to continue training, I am always doing maintenance on my self.  This includes mobility work, foam rolling, Physio treatment, chiropractor visits, ART, and now voodoo floss. I ordered them from rogue fitness: http://www.roguefitness.com/voodoo-floss-bands.php
after a weightlifting friend recommended them to me. After watching Kelly Starrett on YouTube I tried it out. I wrap up each patella tendon and do 20 body weight squats. Then I wrap up above the knee cap and repeat. It does hurt when wrapping them up but feels good when squatting. I notice it does help reduce pain. The science behind it is that the bands break up the adhesions and junk around your knees. It's a good way to do bush league ART on yourself. I definitely recommend it if you are having knee pain. Kelly Starrett shows how it's done:

Tuesday, September 10, 2013

Trying Bulletproof Coffee

If you have not heard of Dave Asprey's bullet proof coffee recipe you can read more about it on bulletproof. Basically you are just adding grass fed, non salted butter to your coffee, and MCT oil. Dave recommends buying his coffee as it is guaranteed to have mold free beans.  Kerrygold makes the grass fed unsalted butter, and you can get the MCT oil from Dave's site as well. The premise is that you clear "head fog" and turn your coffee into a cancer, and fat fighting super coffee. I have been following the exact recipe for a week now and I can definitely tell a difference in quality of the coffee. I also have been loving the rich taste of the grass fed butter in the coffee. This is the first time I have been drinking coffee without adding sugar or cream so I guess that is a huge plus. I even look forward to having coffee the next morning when I am getting ready to sleep. I can not tell you for sure if I notice a difference with "head fog". It is hard to quantify that claim without doing before and after IQ tests. I definitely recommend this coffee if you are health conscious and want to make sure you are putting the healthiest choices in your mouth.

Tuesday, September 3, 2013

2013-09-02 Training.

Starting a phase with a lot of volume right now. I feel pretty good even though I had a few weeks off. Dinner was hamburger with squash. 

Thursday, August 29, 2013

2013-08-29 Training.

Back at it after a bit if a rest off my last competiton. Did some higher volume training to ease back into a bit. Here are some chilli lime shrimp I had today. The recipe was from The Paleo Diet cook book. 


Monday, August 19, 2013

2013 Ogopogo Weightlifting Competition

I weighed in at 93.6kg pretty good considering at Nationals 3 months prior I was 102.3kg, haha. Anyways, I snatched: 125,129x,129KG. Then Clean & Jerks were: 160x(red lights for elbow touching knee), 160x(jerk was not completely locked. My dip was too shallow), 160kg (I finally remembered how to lift :) Geoff Yee tied me with a 289kg total but he took gold as he was lighter. So positives were I got down to the 94's for the first time in a year and made a total with a PR competition snatch as a 94kg lifter. Negatives...well I wish I would have made my clean and jerks sharper because I think I had at least 165 in me, maybe 170 by the way the 160kg C&J felt on the last attempt. It is amazing how much easier a lift feels when it is in the right position.

Monday, August 12, 2013

2013-08-13 Taper week

Technique felt good today but near the end of my snatch session my shoulders were bugging me a bit. Probably from the  jerks last week. Last week was pretty tough so it will be nice to taper down for the Ogopogo competition in Winfield BC on the weekend. 

Friday, August 9, 2013

2013-08-09 Training

Pretty decent session today. I hit my snatch opener for Ogopogo. Legs seemed a bit fatigued though. Weight at 94.8kg.  Sushi lunch. 

Thursday, August 8, 2013

Donny Shankles take on Vitamin C

Donny Shankle: So Many Pros: Vitamin C By Donny Shankle Vitamin C is one of two vitamins you should be taking huge amounts of in your training. The other is ...

2013-08-08 training.

I had some Physio treatment on my patella tendons today. Electric pulses then Ultrasound to help with the tendinitis. Apparently the ultrasound encourages tissue regeneration in tendons.  Feels nice. 
Training session is a lighter faster one today in order to prime myself for a heavy hard session tomorrow. Positions, speed, and technique all felt great today. 

Tuesday, August 6, 2013

2013-08-06 Training.

Snatches from hip felt excellent today. I doubled 110kg and it was sharp! At the beginning I was feeling rusty due to having a few days off but I got warmed up and moved really well once that happened. Song of the day was "ugly" by  The Age of Electric. Weight at 95.5kg. Looking forward to eating stuffed peppers for dinner tonight. 

Friday, August 2, 2013

2013-08-02 training

Still felt a bit funky from the massage the other day. Usually it feels like my body is one step behind my mind after having a massage. Strength was good, and had no pain anywhere so that was nice. After training I had an awesome beef brisket. 

Wednesday, July 31, 2013

2013-07-31 Maintenance Day

Part of lifting heavy and often is taking care of your body so you can do it again. I had Chiro and ART yesterday. Then today I had a nice massage and Physio session. 

Tuesday, July 30, 2013

2013-07-30 training

Still on the upswing of strength so that is swell. Technique and speed are up as well. I clean and jerked up to 160kg and everything was smooth.

 Training song of the day is "tui dub" by Salmonella Dub.

I'm looking forward to eating paleo stew tonight for dinner.

Monday, July 29, 2013

2013-07-26 Training

The last few days my knees were really banged up so I had some lighter alternative sessions. Today I am feeling better and getting in the groove a bit. Technique is feeling decent.  

2013-07-29 training

Technique and positions felt really good today. No real pain. I did feel really tired though which is weird because I got a great sleep. 

Saturday, July 27, 2013

2013-07-27 training

Felt good today. Threw some decent pieces around. Feels good to be on an upswing. 

Thursday, July 25, 2013

Paleo for weightlifting

I read through this thread and there is some interesting points on the Paleo diet specifically for weightlifters. If you are interested in eating this way and have the time give it a read:

http://pendlayforum.com/showthread.php?t=2853

Friday, July 19, 2013

Debunking The Omega 3 Cancer Correlation

Recently male fish oil users have been running to their doctor's to have a finger inserted into their asses because of a recent article scaring men into thinking they will develop prostate cancer. My Chiropractor (where I buy my Innate Choice Omega 3 from) sent me this information:

Omega-3 and Prostate Cancer Risk: Much Ado About Nothing

Thursday, July 18, 2013

2013-07-18 training.

Despite a few days off with a light/fast day mixed in I still feel a bit rattled. SI joint is a bit gummed up. Really got beat up today. Ice bath coming up. 

Wednesday, July 17, 2013

Unswallowable BCAA tabs

I ordered some Optimum nutrition superior amino 2222 tabs from amazon.com. I had the caps before and I saw that these were now easier to swallow which I was looking forward to as the caps were a bit big.
But after I opened up the package I realized that I was sadly mistaken.
My first question was: how big were they before, that this is the easier to swallow version? Then I tried to swallow a half. Nope, almost got lodged in my throat. Had to gag it up. Then I read some reviews on amazon and found that people were chewing them. I gave that a try and success! It does not taste that bad actually. In fact BCAA powder tastes a lot worse. 

Donny Shankle: Keep Pulling

Some interesting points from the lion killer:
Donny Shankle: Keep Pulling: Frankenstein Arms by Donny Shankle It seems to be a common occurrence by some people to forcefully lock out the arms during the p...

Saturday, July 13, 2013

2013-07-13 Training.

A little beat up from last session but still going. Today was a lighter day for intensity but I was still shakey after my clean complex. I only felt worse from then on. It was a very hot day and I was going inside to cool off by the air conditioner. I thought I was going to hurl at a couple points but I worked through it. Last night dinner was sirloin steak with asparagus and sautéed mushrooms. 
 

Friday, July 12, 2013

2013-07-12 Training

Strength was good today but felt a little stiff. Solid training session with some good loading. Dinner was delicious hamburger stuffed peppers. Recipe was from the Paleo Diet by Loren Cordain. 

Tuesday, July 9, 2013

2013-07-09 Training

Today went pretty well. I am feeling in the groove right now. Strength is coming up, mobility is good, technique is feeling sharp in general. Cleans beat me up a bit today especially since I made too much of a weight jump from my last warmup to my 1st working set. Always a big mistake to do that. But by the time I got warmed up I felt good. Here is a pic of my faithful training partner on the way to the gym:

Monday, July 8, 2013

2013-07-08 Training

I felt really good today in training. No pain, very fast and mobile. Strength was pretty good as well. Today it hit me; I am enjoying the process right now. I am liking each rep and I am looking forward to each session. Last night had hamburger stuffed bell peppers for dinner. Didn't get a pic though. 6 weeks until next weightlifting competition. The Ogopogo World qualifier on August 17th. 

Saturday, July 6, 2013

2013-07-06 Training

Definitely felt a lot more mobile and flexible today. Knee doesn't hurt as bad. When I started my CNS felt a bit fatigued but my speed did not seem affected. I got a solid session in today. Strength is on he upswing and I am losing fat while gaining mobility and speed. 

Friday, July 5, 2013

2013-07-04 maintenance.

Mobility routine, foam roll, Chiro appointment, eat and get ready for tomorrow. 

2013-07-05 Training

Knees are stiff and sore today. After having a couple days off I think I started rusting up a bit. Technique felt pretty sharp on clean and jerks though. Yesterday I had some juicy rare tenderloin with broccoli for lunch. 

Tuesday, July 2, 2013

2013-07-02 training.

Legs are super sore from squats on Sunday but still did some good snatch numbers today. More squats today even if my quads are blasted. Dinner was steak, beats, yams, carrots. 

Sunday, June 30, 2013

2013-06-30 Seafest Weightlifting Competition.

Today was a fun comp for me. I treated it like a training session as I am peaking for the Ogopogo weightlifting competition in August. I did power snatches 117kg,121, then 125 but got called for some elbow movement. Then I did power clean and split jerk(my first comp doing the split). I did 150,155, and 160kg. The 160 ended up being a full clean but all in all it was a good way to spice up training. I should note that I did front squats after I was finished lifting. I got gold in the -105kg category weighing in @ 97.8kg with a 281kg total. Full results here: http://www.bcweightlifting.ca/past-results/ 

Friday, June 28, 2013

2013-06-28 Training

Light and fast again. Ready for seafest on Sunday. Had some sirloin nice steak yesterday. Down to 96.4kg. Have lost 6kg's in a month eating steak prettymuch  every day. Take that!

Wednesday, June 26, 2013

2013-06-26 training

Went to BLM today. For a "warm up" I did some medi ball throws and sled sprints with 2 plates. Hehe, some warmup. Clean and jerks felt good. Here is some prime rib from yesterday: 

Tuesday, June 25, 2013

2013-06-25 training.

Felt better today. Kept it light and quick. Press felt strong today. Still eating paleo-ish. Still at 98kg. Here is a steak from the other night. Enjoy!