Mar 31 2010

Glen Rogers – Wednesday Training

” ‘No’ is a word on your path to ‘yes’. Don’t give up too soon. Not even if well-meaning parents, relatives, friends, and colleagues tell you to get ‘a real job’. Your dreams are your real job.”

Keep pushing forward! If you training is lacking get it back on track. Today was a tough day for my workout and Kirk and I experimented a little bit with wrapping knee wraps around the quad to activate more hamstring. It worked like a charm!

My schedule was hectic the last few days but now I am back on track and hit some PR’s today.

Training:
Complexes 3×5 each @135
Squat – worked up to 405 for 2×1
Incline Log Press: 220lbs – 8,6,9
Bent over rows: 225 – 3×10

Mar 30 2010

Glen Rogers – Time

“No time like the present.”

There will never be enough time. You have to make time. When considering your health, you have to make time and the commitment each and every day to do something for yourself.

This past week I was in Arizona on a 4 day vacation and Brewer spring training outing. The goal of the weekend was to climb Camelback mountain. Along with two friends of mine and no climbing background, we achieved our goal in about 45 minutes climbing 2000 feet and over 1.25 miles. We got there early enough in the morning to be done and at breakfast by 8am. It was a great experience and goal achieved.

Yesterday I had little time to get a workout in, but I ended up hitting bench press and did pretty well. My pec has been bothering me and it is on the mend. I ended up hitting 4×5 with 275, 295, 305, and 315.

After even a litte vacation it seems hard to come back to “real life.” But I must say I love doing what I do, and the people that come to the gym and put in the time and effort to reach their goals. My hat is off to you. Thank you for a great weekend, and now it is TIME to get back on track!

Mar 29 2010

You Tube Video’s (PL meet)

I put the videos on UTube.  Try these links.  Someone asked to see Kirk’s bench on the training logs….
Mar 29 2010

Matt Vinopal – UPA Meet (Raw)

This last weekend I had an opportunity to compete in the UPA Midwest Powerlifting Championships in Dubuque, IA. I had made the decision in November that I would do this meet without the assitance of powerlifting gear just to see where my overall strength levels were at under meet conditions.  Friday I weighed in at 213.9. This is by far the lightest that I have been in a long time and also my strength levels seem pretty decent as well. For those of you that think you can not get stronger without gaining extra weight or can not be strong if you are cutting weight I would have strong argument against either one of those theories. Focus on lifting heavy and eating healthy. There is no magical approach to getting strong or even losing that extra weight that you might be carrying. Keep it simple and work hard. When I first started training I was told this simple statement and it was something that always stuck with me. The one thing we can control is our mindset on a daily basis and how hard we work. This is something that I believe is far more important to success than anything you can read online or in some magazine.

As for my day it broke down like this.

Squat Attempt 1 – 475 (easy 3 whites)

Attempt 2 – 501 (easy 3 whites)

Attempt 3 - 525 (easy 3 whites)

Bench Attempt 1 – 370 (easy 3 whites) Attempt 2 – 385 (easy 3 whites) Attempt 3 – 405 (1 white 2 reds. called for butt coming up)

Deadlift
Attempt 1 – 570 (easy 3 whites) Attempt 2 – 606 (easy 3 whites) Attempt 3 – 636 (easy 3 whites)

Overall this was a good day for me. I was 8 for 9 on the day with a 1540 elite raw total. I have to say that I disagree with the call on the one missed lift that I did have. I am not normally a person that questions the judging, but the call on this lift was questionable in my humble opinion. Either way I will learn from it and continue to move forward and continue to focus on getting better. Unfortunately my final 2 bench attempts got messed up when we were trying to video them. I would to take the opportunity to say Thank you to USPLabs and Titan Support Systems for the support that you provide. I would also like to say Thanks to my training partners this includes everyone at Wisconsin Barbell. You guys push me to get better and I respect all of you for what you do. Thank you.

Here is video link to rest of my attempts   http://www.youtube.com/view_play_list?p=A5FD372D26BD2809

“Adapt and Overcome”

Mar 25 2010

Trish Martin – New Program

Started a new program today.  I will be only lifting 4 days a week (no two adays anymore) and when I go to Bally’s in the morning, I’ll only do rolling out, stretching and cardio. If I have time, I’ll do some abs.
It was nice to get back to lifting after a couple weeks. My hips are still stiff and sore and will try to do some stretching while I’m at my desk on the phone during the day.
I came up with a couple of new goals for the year ….I need that dangling carrot in front of me , that’s what motivates me the most.
So my first carrot is the APF Nationals in Chicago on June 5th.  I qualified with my total from the Sun Prairie meet last Sept. I was 1.3 lbs away from getting it raw last Saturday. That really made me mad!  If I can pull out a first, second or third at Nationals…I will qualify to go to the Worlds in Finland in November. HUGE carrot!!!
Another task will be trying to find a sponsor or two or ten. ;)
foam rolling, stretching, 3 mins of Spider walks, more stretching
Front squats  12-10-8-6-4-2
Pin pulls 12-10-8-6-4-2
abs

not sure on the weight…I’ll start keeping track of that for the log now.

Mar 23 2010

Glen Rogers – Tuesday Training

“How we spend our days is, of course, how we spend our lives.” – Annie Dillard.

Back on track today. I got to bed early last night and feel great after a workout. I am definitely and early riser. Although I was Batman last year for Halloween, I could not be him in real life. Batman would need a lot of caffeine and take a lot of nights off.

Training:
Bench 225: total 50 reps: 10,15,10,15
inverted Rows: 3×20
10degree row: 3×15
arm curls: 3×10
Triceps extensions db: 3×25
Reverse Flyes: alot of sets

Mar 22 2010

Trish Martin – Powerlifting Meet

Willowbrook APF Illinois State Meet
Squat #1 = 270 lbs,  # 2 =  297.5 miss,   #3 = 297.5 miss
Bench  #1 = 159.7 ,  # 2  = 170.7 miss due to butt off the bench,  #3 = 192.7 miss
Deadlift  #1 = 275.5,  # 2 = 314,  # 3 = 336 lbs

Total = 765.7
Competed RAW against other raw & assisted lifters.
1st place

Not my best day due to overtraining.  I was doing the 5-3-1 program in the mornings and then training 3 days a week at WIBB and cardio 2 days.  I thought I felt ok until a few weeks ago.  My hips are bothering me and I’m not recovering like I used to.  I took the last 2 weeks off of training and spent that time just stretching and rolling out.  I’ve hit great PR’s since the beginning of this year:  200 lb bench,  325 squat and 325 deadlift–all raw.  So I was disappointed with Saturday.
I didnt’ really expect to win anything to tell you the truth, maybe 3rd.  It did make me question why I didnt’ bring my gear, but this was my goal to try this year so we’ll see.


Mar 22 2010

Glen Rogers – Monday Training (rough today)

“The people I’ve been privileged to watch succeed have an intensity about them. They demand everything from themselves. They show up everyday, in fact every moment, and they are accountable to themselves. Everything they do has a hard statement, and they know when to stop. Very impressive.”

This weekend was a great weekend. Trish, Kirk, and Drew competed in a powerlifting meet in Illinois, where Kirk took first in his weight class with a 501 pound bench press, Trish totaling over 700lbs in bench, squat, and deadlift, and Drew’s reliable van not starting after hitting a 275lb bench press.

I, on the other hand had a great workout Friday, great clients on Saturday morning, slept in on Sunday so I didn’t fall asleep until late Sunday night. I hit the snooze alarm twice this morning and ended up oversleeping with Kirk bringing up the slack on my part.

Kirk is one of the hardest workers I know who doesn’t just talk the talk, he actually walks it. Kirk also had to fill my shoes for this mornings workout. Here is a clip of kirk training the early morning clients: http://www.youtube.com/watch?v=vqGLz2iEOWQ&NR=1

“Encouragement”….”Boom”

Yes, this is what goes on at wisconsin barbell early am’s…

Lifting was hard this afternoon as everything was so tight and sore from Friday’s workout. This was a great opportunity to try new technique issues and work on bringing up weak points. Many times i wanted to say screw it and give in, but I knew this wasn’t going to get me to my goals. So I went into training with a little different approach and came out with some satisfaction.

Training:
Log – failed at 220… got angry, decided to warm up
Log – 180 for 8
200lbs for 2×4, 3×1
220lbs- totalled 10 reps, multiple sets

Power Clean: 225 x 10 clustered sets :15 sec rest btwn each single
Military Press: 135 x 8, x6 – 185×1

Foam roller work, psoas release

Today started with a horrible start. Just like anything, you need to take a step back and learn how to over come this. My steps: 1) do not sleep in on Sunday until 11am and go to bed at 11:30pm when your alarm is set for 4:11am. 2) warm up right away and don’t try max lifts right out of the gate. 3) Get back on Track!!!!!

Mar 19 2010

Glen Rogers – Born from 1930-1979

Those  of You Born
1930  – 1979

TO
ALL THE KIDS  WHO SURVIVED THE


1930’s, 40’s,  50’s, 60’s and 70’s!!

First, we  survived being born to mothers
Who smoked and/or  drank while they were
Pregnant..

They took  aspirin, ate blue cheese dressing,
Tuna from a can and  didn’t get tested for diabetes.

Then after that  trauma, we were put to sleep on our tummies in baby cribs  covered with bright colored lead-base paints.

We had no  childproof lids on medicine bottles,
Locks on doors or  cabinets and when we rode
Our bikes, we had baseball  caps not helmets on our heads.

As infants &  children,
We would ride in cars  with no car seats,
No booster seats, no  seat belts, no air bags, bald tires and sometimes no  brakes.

Riding in the back  of a pick-up truck on a warm day
Was always a special  treat.

We drank water
From the garden hose and not from a bottle.

We shared one soft  drink with four friends,
From one bottle  and no one actually died from this..

We ate cupcakes,  white bread, real butter and bacon..
We drank Kool-Aid  made with real white sugar.
And, we weren’t  overweight..
WHY?

Because we were
Always outside playing…that’s why!

We would leave  home in the morning and play all day,
As long as we were  back when the
Streetlights came on.

No one was able
To reach us all day. And, we were O.K.

We would  spend hours building our go-carts out of scraps
And then ride them  down the hill, only to find out
We forgot the brakes.  After running into the bushes
a few times, we  learned to solve the problem.
We did not have  Playstations, Nintendo’s and X-boxes.
There were no  video games, no 150 channels on cable,
No video movies  or DVD’s, no surround-sound or CD’s,
No cell phones,
No  personal computers, no Internet and no chat rooms..
WE HAD FRIENDS
And we went outside and found  them!

We fell out of  trees, got cut, broke bones and teeth
And there were  no lawsuits from these accidents.

We ate worms and  mud pies made from dirt,
And the worms did not  live in us
Forever.

We were given BB guns for our  10th birthdays,
Made up games with  sticks and tennis balls and,
Although we were told it  would happen,
We did not put out very  many eyes..

We rode bikes or  walked to a friend’s house and
Knocked on the door  or rang the bell, or just
Walked in and talked to them.

Little League  had tryouts and not everyone made the team.
Those who didn’t had to  learn to deal
With disappointment.
Imagine  that!!

The idea of a  parent bailing us out if we broke the law
Was unheard of.
They actually sided  with the law!

These  generations have produced some of the best
Risk-takers, problem  solvers and inventors ever.

The past 50 years
Have been an explosion of innovation and new  ideas.
We had freedom,  failure, success and responsibility,
and we learned how to  deal with it all.

If YOU are  one of them?
CONGRATULATIONS!
You might want to share  this with others
who  have had the luck to grow up as kids, before the
lawyers  and the government regulated so much of our  lives
for our own  good.

While you are at  it, forward it to your kids so they will know
how brave and  lucky their parents were.

Kind of makes you  want to run through the house

with scissors,  doesn’t it ?

Mar 18 2010

Glen Rogers – It is up to YOU

“Don’t see others as doing better than you. Beat your own records EVERYDAY & you will surely find success! Remember success is a fight between YOU & YOURSELF.”

This weekend one of our clients is doing a half marathon and her goal is to not walk any part of it. She has started training with us about 4 weeks ago through corporate fitness programs and has seen dramatic results. Our hat goes off to her and wish her good luck.

That being said, anyone can walk or run a half marathon. It is up to you on how you want to approach it. Our girl has a goal, and now she is going to see it out. It is a battle between her and her own drive.

I personally beat my record today. Last week I hit one set of 6 on the 220lb log incline press. Today I hit 2 sets of 8 and 7.

No one can hold your hand to your personal goal. Come up with a goal today. Now YOU find a way to get there.