Powerlifting in Perth has Upgraded with the Opening of PTC Perth V2

PTC Perth has been a welcome addition to the powerlifting landscape here in Perth. The enthusiasm of the crew and the facilities have been first class and I was fortunate to train there for a year during my prep for States and Nationals this year.

It's far to say since opening the support for the gym has been outstanding which has lead to the owners Dan, Paul and Aaron taking the leap to invest in a bigger facility. As a result PTC Perth V2 will be open for business this week and judging by the pics below it looks fantastic.

Fortunately it is only a 30 second drive from the original location so there will be no downside for current members just the fun of upgrading to a more spacious venue with the addition of a great 20 metre sled/prowler track.

So if you are looking for a first class venue in Perth to pursue your chosen strength sports then get down to PTC this week and check out the new facilities, there is nothing like it in Perth.

Thomo 

Powerlifting Xmas Eve

Well they said life wasn't meant to be easy but damn I didn't think today would be quite so busy. Up early (well compared to 5:30 am work days not sooo early) had breakfast with my daughter along with an hour on the couch having our Christmas Eve fill of Charles Dickens: my daughter loves the Jim Carrey animation of Ebenezer Scrooge (well actually for the last 20 mins I was happily watching it myself).

Then the daughter and I braved the last day rush to pick up some things at the Galleria. My god the line at the store Santa was huge, all I could think about was how hot and sweaty that poor old bastard must have been in that suit!

Bumped into big Les from 'Awesome As' gym equipment. He had been helping the Ruccis with some work in the new gym (building a huge platform)  as they transition to the new premises for PTC Perth.

So quick lunch then 2 hours in the midday sun digging garden beds and basically performing my own backyard blitz given for some god only knows reason we volunteered to have the relatives at our place for Xmas lunch. I chug down a couple of litres of water then off to empty the truck of garden refuse at the local waste disposal only to find that they arent actually open today..argghhh!

Change of plan and an additional 30 mins out of my way to dump the load before heading back so I can get to the gym. Hell of a session, bench, cluster squats , finishing up with double pause deads. I was well and truly done, quick trip home to inhale as many quality calories as I could before time to get the daughter down for the night.

As a final treat it was time to assemble my daughters toy kitchen that Santa was bringing amongst other things for this Xmas. I wish old St Nick could have parked the reindeer and assembled the bastard himself as it was 2.5 hours later that the task was completed and here I find myself on Xmas eve blogging.

Stay safe, Happy Christmas and for my North American followers I still say Merry Christmas the whole 'happy holidays' to stay non denominational is horse shit!

Merry Xmas

Thomo

Brian Shaw Deadlifting 448 kgs!

I could say many things in regard to this clip of Brian Shaw deadlifting 448kg's but you know he is ....deadlifting.... 448kgs... what the fuck is left to say!



2 sleeps to Xmas!

Thomo

A Journey into the Rhetorical: Why do you take gear?

Here's a question I have been mulling over for nigh on 25 years. Let me be explicit in my target audience: this post is directed to those lifters in their late teens, early twenties maybe even mid twenties who are on a cycle.

What I want to know is why so early on in your journey do you feel the need to take a needle and inject gear into your ass?

Now before you write me off as another wowser pushing the drug free line let me be clear. If I reach 50 and my Dr says my testosterone is lower than a pre-pubescent girl then I will be the first guy to sign up for therapeutic dosing to return me to baseline levels. I have read Pub med long enough to understand the clinical issues for men ageing with declining testosterone. However we aren't talking about this scenario at all.

I am pointing the finger at those of you who are young with many many years of lifting ahead of you. I should declare I have never used and I am no pharmaceutical expert but again I have been around over 25 years watching strength sports from the periphery. In that time I have had the opportunity to watch many many guys slip into their first cycle. I was around a certain gym in the eighties when a number of athletics sprinters (1 of whom would be busted and thrown off the Australian team) were dosing. I watched many young guys  kick there first cycle off and explode their total in a month. So I know just a little of what I am asking.

Again back to my point what makes a guy who starts with a 400kg total grows it to 570 in a few years then decides to kick into the gear as he gets close to 600kg. Help me out here? Is it because the slowing in gains is too hard to bear? Is it because it's painful to have to work endlessly for a year for only a 15-20 kg bump in your total? Is it because your mate in the 75kg class is on and you can't bear to watch him blow past you?

Forgetting about whether we are in a tested fed or not, when you stand on the podium and take the first place medal and look across to the guy in third or fourth who didn't inject, what do you feel. How do you reconcile that medal that elevates you against your peers to the exogenous testosterone flowing through your veins.

What about those of you that don't compete, taking gear just to improve your silhouette in the club on a Saturday night. Why do that? Are you so devoid of self respect that you need PED's to improve your chances with women. Can you, can this generation be that vacuous and self absorbed?

When you do take the leap to the other side why do so many of your then choose not to monitor its impacts. I know so many lifters that wouldn't know their blood work hormonal profile but when you make the choice to inject you should know it. Why wouldn't you want to know what it is doing to your baseline test, or your lipid profile or C-reactive protein (both positive and negative).

I am not preaching doom and gloom. Their are plenty of bodybuilders and strength athletes from the the 90's still around today but perhaps they were smarter, who knows?

I talked to an old school lifter this year that still competes in his twilight years and it was interesting as we discussed the names and faces from the 80's that I grew up watching. So many were geared up and yet when I enquire about them today not only are they absent from the platform some are absent from normal activity as well. I think it is no coincidence that I have so few masters lifting at 43.

I wonder for those of you that are 22 and who have popped into my old gym, suddenly growing your total by 50kg's within a month. Do you wonder about the future or is it all about how good you look at Sterosonic with the rest of your image obsessed clones?

To be contrarian I agree somewhat with John Romano who says if PEDS are that dangerous then where are the bodies? My point however is deeper. If you are young and lift then learn to graft, learn to lift long and learn that gains in lifting like life come slowly and if they come fast then often there is a price to pay.

Will you pay a price, will this journey into the iron be a life long passion or something fleeting. From someone who has seen many come and go in this sport and others. Take the time to push yourself as far as you can go naturally. Take your body to its very limits, wringing every ounce out of your genetic potential. In doing so you will learn to master your response to training, to understand what you are truly capable of.

It's a free world and far be it from me to say don't try it. But before you do make sure you are doing it for the right reasons and for a small second look outside yourself . Imagine at the end of your career looking back what you might think about the choices you have made?

Stay safe

Thomo

Deadlifts, bench and Front Squats

I kicked off week 2 today and that meant working up to  top set of 5 reps followed by back off working sets for 3's. Following this clusters sets of bench and finishing off with front squats.

The session went well today though I still have deadlifts programmed just a little high. Not quite feeling the pop in my top set though the back off sets are feeling good and fast.

During bench I felt my form improving as I am getting much tighter and keeping that upper back pushed tight into the bench.

I thought I would never say this but damn I love front squats.Since I have given up on my shitty wrist flexibility and moved to straps my form has been fantastic. Today I was bolt upright, and paused for 2 seconds in the hole on every rep for every set of 5. What's more I am really feeling the tension in the quads during the set. Now that my form is good these sets should really help bring up my quads and benefit my back squat.

A good day today and the best thing about today's session is I am on holidays so I can head back into the gym tomorrow for some light recovery prowler, stretching and core work.

Thomo

Powerlifting Legacy

Recently I have observed a powerlifters locally discussing  preserving the history of our sport by ensuring and promoting equipped lifting. It's an interesting topic because in Australia they suggest  that without equipped lifting back in the day the sport would have died as there was no raw lifting (so I am lead to believe).

So I find it an interesting topic because equipped back in the seventies and early to mid eighties doesn't really bear any resemblance to today's multi-ply equipment nor to the assistance rendered by the modern single ply suits and briefs. They are just a fuck load apart given how little assistance the gear of old provided relative to today.

I am a big believer in each to his own and regardless of how much assistance you get from the gear you still have to lift the weight. However it would seem that a fringe sport that is now starting to experience a resurgence in this country should tread carefully lest we kill the goose that laid the golden egg.  Already we struggle for mainstream acceptance because the presence of multiple spotters and mono-lifts reduces the spectacle for the uninitiated spectator. Add in the concept of equipped gear and it starts to move further away from what lifting should be about. Importantly it makes it less acceptable to a broader audience and fuck I want more people to experience this great sport I have been fortunate to find.

Think about it.
Thomo

Putting the band back together

Tonight my former PTC teammate Daz and his lovely gal came to the gym and joined me for a squat session.  It's been quite a while since we trained together at PTC so I was looking forward to catching up for a training session. Daz is well advanced on his program consequently resulting in a nice conditioning workout for me as we kept loading and unloading the 4+ plates he used for working sets.  As always his form looked rock solid and I am sure he will be pushing further into a 600kg total this season.

The great thing about training with Daz, like any good training partner is that you get extra kilos knowing that they've got your back in the squat. Actually with Daz pushing 4+ plates it's the second training session in a row powerlifters have been using the racks for their actual purpose.

My session went pretty well, I am continually learning what works well and what doesn't as I refine my squat. My current training videos show the bar path tracking slightly forward of  my mid-foot and I can really feel when I lose that groove.It appears through a process of elimination much of my squat issues are related to  poor dorsifexion and lack of ankle mobility coupled with calf tightness. I have started  a lot of  mobility work and I am hoping to see a gradual pay-off with form improving over time.

Today was the last day of work for 2 weeks and it the break has come not a moment to soon. I am pretty burned out and it will be good to chill , sit back and re-charge the batteries while getting in some quality training.

Thomo

Conventional Deadlifts Rule

Recovery night tonight and given day two of this program is the hardest I am feeling good. Tomorrow I have squats followed by Overhead press and finish off with bent rows. It feels good to be back onto a program  with a competition goal in March.

Work shuts down for 2 weeks over the Christmas season and its the first time in a long while I have had time off. I am going to up the number of sessions during time as the absence of work will give me plenty of time to eat well, rest and recovery.

I spotted a good read at Bret Contreras site yesterday which provided a novel cue for keeping the knees out in the squat. There has been the usual shit storm on the net recently primarily centered on the knees out cue and particularly Kelly Starrett's coaching in this regard. Personally my crappy hip mobility means getting anything out let alone knees is hard however after trying the method in this article I was pleasantly surprised.

http://bretcontreras.com/a-better-way-to-cue-knees-out-in-a-squat/


Mid week tomorrow (hump day!)

Thomo

Day 2 Week 2 of Training

Another session down another sore aching body. Session 2 each week is the routine I enjoy the most, it includes low volume Bench, low rep heavy weight squat followed by double pause deadlifts (ahh that would be conventional not sumo you spread legged short range of motion numpties lol). I finish this off with mobility and some decline sit-ups and that's a wrap.

The double pause deadlifts are really focusing my form and ensuring I stay tight at the critical points:off the floor and from the knees. The cluster sets in the squat are also helping a little with conditioning as well and ensuring I don't take too much rest in this early phase. I just have to remember the fucking routine for the final two cluster sets I was supposed to do doubles then singles but for the second week in a row I have just blissfully completed triples like a dumbass. READ THE F%^CKING ROUTINE THOMO!

Dean was in squatting with 180+ for 3-4 so it was good to see someone at least starting to load the bar while everyone else is doing upperbody specialisation 5 days a week!

Though I am back training in a mainstream gym I'm not really wanting for anything at the moment. There are two squat cages, one platform likely with a second to follow and enough bumper plates to keep my busy. The prowler area is great with a full 20-30 meters of turf to push and pull on.

Anyhoo there is no stopping until State titles at March and GPC Nationals at the Gold Coast. Eat train sleep repeat.

Thomo

Powerlifting..weightlifting..bodybuilding..poledancing..wait what??

Sooo a pole dancing gym has opened nearby, the advert spruiking  the  health benefits of getting fit and having fun while poledancing.

Now I consider myself to be fairly broadminded but I just don't get the concept of poledancing as a mainstream fitness activity for the average lady. Don't misunderstand me I am very clear about the difficulties required to perform said movements clearly the few strippers I have encountered during  mates bucks nights are clearly in shape and have amazing muscle control.

But I digress. My point is I would suspect poledancing would require a fair degree of muscle and coordination to actively use it to stay in shape. Therefore I am not sure how the utility translates to the average housewife looking to get fit?  Also explain this to me given the traditional seedy connotations for traditional stripper establishments it must be somewhat difficult attracting mainstream woman to an endeavour that has its background in a profession which is typically associated with woman flashing their nether regions for cash?!

I suspect my befuddlement is more about me getting older but...no... actually poledancing for fitness is the same as me opening up a male stripper class for men. We can all tie off our johnson with a rubber band, throw on a g-string and a policeman outfit and convince ourself we are getting fit. See doesn't work does it...the concept is really dumb.

Can't wait to see what new franchised concept some numpty will think of to get people in shape rather than just shutting the fuck up and lifting some heavy ass weight!

Thomo

Love Training in 40 degree Celsius heat

Today was week two of my new routine or actually more correctly week one repeated to account for the me estimating my max two high for this cycle.

Unfortunately Perth through another 40+ degree day so the gym was like an absolute furnace. Now I don't mind the hear per se but it does tend to sap the energy somewhat, especially as I had Deadlifts, Bench and Front squat to contend with.

Deadlift still felt a little of a grinder so again I need to check these numbers, bench started lighter and feels like I have this right though will have to check the weekly progression to ensure it's doable. Front squats were the star of the day I finally have the bar positioning on the delts right and using the straps has made the world of difference. Again started lighted on these and my form was great and had nice pauses in the bottom and very upright in the torso.

Post training I gorged on carbs and the requisite protein and kept the feedings going all afternoon as I played with my baby daughter while I kept an eye on the cricket score in the third test.

I will wait to get feedback from coach on what my readjusted maxes should look like as I am dead keen to base build on this routine and not miss planned reps for the cycle.

Oh and I just realised why the outside of the gym has tinted windows...its so the bros can all check out their guns in the reflection when they arrive and get out of their cars. Seriously counted 8 guys doing just that as I rested between sets.

Thomo

Gotta Love the SquatDay

Day 3 week 1 and still feeling good. Managed heavy squats followed by overhead press and finished off with bent rows and decline situps. Again this session helped sense check if my programming is too high and it confirmed that I need to tweak the projected max for week 2.

On a positive note my work rate was high as pushed through squats with minimal rest. I am really enjoying the programming thus far and it goes to prove that sometimes you should just sit back and let someone you trust manage the program.

Interesting night in the gym, a group of three massively jacked Bro's were pumping the guns admiring each others tattoos and basically doing fuck all. I am still astounded at the amount of gear recreational lifters are taking in this new gym. There is some seriously pumped guys with massive vascularity but here's the thing not once have I seen any of these dickwads under bar working legs. I simply don't get it.

Even more interesting was watching as the resident PT showed a newbie a really devastatingly bad deadlift technique. Basically the client was performing a really ugly deadlift squat hybrid, far too upright, bent arms and all over the place. Polo shirt PT simply patted him on the back told him the form was good, mentioned a few sentences about arching the back and that was it lol.

It's a pity there isn't a PTC facility in every suburb. Though I now believe to educate people is less about focusing on creating a narrow focused old school gym rather have a powerlfiting gym within a mainstream facility and work on converting the 'Bro's' to the correct way to lift.

Two days off now so plenty of rehab and most likely a couple of prowler sessions and a massage prior to kicking off week two on Saturday.

One thing I am looking forward to is this year being a member of a 24hr gym so I don't have to fuck around with wondering when the gym will be open over Xmas and New Year!

Stay Strong

Thomo

Great Session in the Rack

Second session back in and I am feeling pretty fine. On Thomo's powerlifting menu for the evening was an entrée of heavy bench followed by light squats, which is essentially sets of three in cluster fashion and finished off with a dessert of 2 second pause deadlifting.

Despite a slightly scary tweak on the knee I felt good, though again opening numbers were a bit high (clearly I have underestimated how weak I am after intermittent training this last 9 weeks) but I compensated and will make adjustments with my coach for next week.

The session was a little over time at 1:20 but I am diligent with leg raises and pre-hab now so a up the work sets were likely only an hour.

I met a powerlifter there Dean who was getting his groove on working with four plates a side and it was good to see some iron brothers lifting compared to the typical menagerie of upper body only douches. Actually I shouldn't be too critical. I am fortunate to have been inducted at PTC Perth's old school lifting culture. It's a shame these young guys don't get the same coaching and advice though I am spending plenty of time strutting around in the PTC training shirt so we will see if that spreads the word a little!

As usual I can't seem to make my way through a session without at least one "what the f%&k" moment. Last night it was too guys who wanted to share the deadlift platform with me even though there was like 300 sqm of open perfectly new floor space to deadlift on. Whatever..though I did fuck with them as I was faced away from the mirror which meant the bro's couldn't see their refection in the mirror as they deadlifted. Ahh its always the small pleasures the make it all worthwhile!

Tomorrow heavy squats (relatively lol) overhead press and rows...bring it on!

Thomo

Back to real Powerlifting finally

Well after a few false starts, Saturday I managed my first first full training session. It was good to finally feel like I am back training again with my next planned competition the State titles in March next year. This program should take me through to States  though I will obviously switch to a tapering routing about 6 weeks out if all goes well.

At this stage I am not sure how hard I will go at States. The key goal is to just compete and therefore qualify for Nationals which is the bigger goal for me. I know I really have to base build and get a much more solid strength and mass base if I am going to be competitive in the 75kg class. The key will be to hit states feeling good and with a strong 3 months behind me. If all goes well even 90% should see me increase my total. Obviously the other key is to remain injury free as I already have lost 4-6 weeks through work issues and another 3-4 from injury and illness.

The first session consisted of deadlifts working up to 75% then back off sets at 5x3. This was followed by bench press which despite programming a fraction too high the sets and pauses felt fast and strong. Though bench doesn't add proportionately as much as the other two lifts I need to improve here as I am about 25 kg's off an acceptable pace for my weight class. Finished the main lifts off with front squats, overall I felt pretty good. Point to note I have continued using the strap method with my front squats and it seems to have alleviated the wrist issues and resulting in far less bar roll and collapsing forward. I need to video this next week to make sure the form is good but pretty happy thus far.

Tonight I have heavy bench, light squats and paused deadlifts.

Bring on second session.

Thomo

You need to compete in your first powerlifting competion

I wrote about this last earlier in the year and everything I have witnessed in my first powerlifting season reinforces my view:  you aren't a powerlifter unless you nut up on that platform in front of peers and judges.

Competition changes your mindset and the way you go about your training. Below are the key reasons you need to get on the platform:


1. Gives purpose to your training: If you don't compete it's very easy to be satisfied with less than optimal results. It's also very easy to let deadlines and goals slide. Conversely if you know you have a comp in 4 months the clock is ticking and you damn well know what you need to hit in training to achieve your goals. 

2. Provides a great learning environment: Both in preparing for a meet and actually on the day of competition there is no better opportunity to learn. I found once I started lifting with the PTC Perth team there were so many invaluable tips they provided during preparation for states. Importantly the looming deadline of competition helps you focus on contextualising the information to enhance your lifts. Also on meet day there is so much opportunity to observe world class lifters and how they prepare and perform on the platform.

3. Strips away the bullshit: The platform brings honesty, there is no 'could have' or 'should have' only what you actually did. That means that touch and go bounce press with 3 plates in the gym that you tell all your mates about doesn't count. It's only what you paused off your chest in front of three judges and got the white lights for. In fact for me I don't look at best lift boards in the gym now unless its the three lift total from the same meet. In fact that's why I don't like push pull or single lift meets, they are lazy. The total should only count if you have had to squat, bench and dead all on the same day (oh and no token lifts)

4. Tests your character: Competing always brings the possibility of failure up there alone in front of all of your peers. Stepping up on the day and putting it on the line in front friends and family for 5 hours plus takes some guts.

5. Shows you the true meaning of team: Having experienced working with the PTC Perth team on an 8 week taper  prior to comp I can say there is nothing quite like the camaraderie that a powerlfiting team brings. Each session every guy/girl is willing you to get your planned numbers. Everyone of them is gathered around you as you  lift providing advice or support. The same is true on meet day as everyone is pushing each other to greater numbers.

So it doesn't matter if you are an average lifter like me, a junior, senior or masters just sign up for a meet and watch your training go to the next level.

Again I'll finish with another video from the recently completed ProRaw5 in Melbourne. This time its Dan Green squatting 385.



Weekends almost here.

Thomo

Squat Bench and Deads...nice session

I completed my second session back in the gym following injury and illness and damn it felt good. As most of you know I have had to go back to training in a mainstream gym for convenience and cost, not ideal but I am making do. 

The trade-off training in mainstream gyms is lack of  access to quality equipment and generally an over-abundance of knob jockeys curling in the racks. However I have been fortunate that the facility I have to train at now actually has a power-cage and a platform with bumper plates. In fact Sunday I was silently wishing the owners would put another rack in. Imagine my surprise last night when I arrive to find an additional shiny new Muscle Motion power-cage and squat bar! 

I'm not sure whether I was excited by the new rack or if it was being able to string together 2 session in 3 days but I had a great session. I squatted dead lifted and benched to re-groove the form and prepare for kicking off my the new routine in earnest on Sunday. Squats felt remarkably good, deads were ok with no residual issues from my injury and bench felt good with a good 1 second pause after each rep.

I am feeling the soreness today but a session on the roller and some light bodyweight movements should have me good to go for tomorrow. 

I'll finish with a nice video of Brandon Lilly pulling 347k at Australia's premier meet ProRaw5

2 days to the weekend

Thomo

Jamie Oliver You Shit me!

I agree that the title of today's blog is probably a little harsh but let me explain.

We all understand how critical a component diet is to a successful training regime. However what is often misunderstood is how much preparation is required to have those meals ready every day to support your goals. I have an extremely busy professional life and as such it can be far too easy to miss preparation and then be stuck getting something on the run. Net result is no control over total calories or macros and  less than optimal progress.

The other over looked aspect is that lifters can often default to preparing basic bland food which after a while is a chore to bang down day after day.

So with these conundrums in mind I was parked on the couch the other night when everyone's favourite pommy git Jamie Oliver came on the television with his classic 15 minute meal program. Now I actually like Jamie Oliver, cooks simple food, wants to make the school children of the world eat healthier at school, hey what's not to like.

If you have watched his programs you know he prepares wonderful meals that look very simple and the explicit message is that even a knob like you or I can whip up these culinary treats. So salivating at his latest creation I figure hey, just master 4-5 of these meals, tinker with the macros slightly to ensure they are fit for training and presto nutritious training meals that actually taste good..right? Well not quite.

So the first meal in question is blackbean beef patties and noodles with vegetables. As the supposed 15 mins preparation time balloons out to 40 mins and I watch the increasingly large mess of pans and offcuts I am thinking Jamie Oliver you pratt.

So what is not apparent when you are sitting on the couch watching this maestro cook is that well he is a renowned career chef and well I am not. Therefore add 10 minutes. Next he has everything he could possibly need is stacked neatly to hand to minimise disruption during cooking and well my kitchen is not like this.  Therefore Add 5 mins. Finally he has a wonderful crew of 40 people behind the camera some of whose job it is to clean up the mess at the end of the filming and well..I do not. Therefore add 5 minutes.

Net result Jamies 15 minute dish takes the mere mortals 45 minutes but joking aside it tasted fantastic and once the preparation has a few more practise runs it should be a nice little addition to the weekly diet. I took a photo below (only because Glen Pendlay does it and it looks cool on his blog!).

Now I'd recommend his 15 minute meals book if you want some simple quick (sort of) meals to add into the diet. The only thing is you will need to calculate the macros as at the end of the book they do the typical mainstream media breakdown of components but leaves out values for carbs and protein!

Eat well

Thomo

Keys to Powerlifting Success

December is here already and given its the end of my first competitive powerlifting season I thought it would be a good time to reflect on what the newbie learnt this year.

There are plenty of articles on the Google tube from successful coaches and powerlifters i.e. people who actually have reached huge totals and to be frank they are far more successful lifters than I am. But the rationale for this blog is to impart the 'average guy's' view so I will share some principles of success that I have observed this year and hopefully assist those of you, like me that are still finding your way in the sport.

1. Be Focused: Successful lifters just get on with it. They know there numbers, the plan for the week, month, year and they simply lift. I have read a lot of training logs of lifters that I observed at Nationals and the clever guys have a good sense of where they are at and what needs to be done.

 

2. Be Resilient:  I guarantee shit will happen to derail your training. That is a given and it happens to everyone. Successful lifters find a way to keep going and they definitely don't sweat over the issues. Remember its the quality over the year...5 years...decade that matters in the long term, not how shitty your 3 weeks of training was in November this year.

3. Ignore what others are doing: The only thing you can control is your thoughts and actions. That other guy in the 75kg class just pulled 3.5 times bodyweight...so what? You know the 80kg jump to your competitors total in the last month is a result of some 'special supplementation'...who cares? There are a million things going on that you have no chance to control so remove the cognitive dissonance and focus on what you can influence.

4. Ask Lots of Questions: Find the smart guys in the sport and respectfully ask as many questions as you can and watch how they go about their training. At Nationals I spent an inordinate amount of time between my lifts watching experienced guys and how they prepare for the platform. It was the best master class I could find and though I probably would have been better served relaxing more the lessons learned were invaluable.

5. Limit your time on forums: I am going to fess up, I spend plenty of time on forums but from an objective standpoint it doesn't add a lot to my knowledge or training. There is an inordinate number of dicks participating on there and lots of stupid inane commentary. Even the forum I rate and spend the most time on tends to spiral into a dick measuring contest after a while. In fact this is one of my pet peeves, could you imagine the worlds better tennis players shooting the shit on forums with profanity and disparaging each other...ahh no not really. Besides for newbies like us the more info and advice the more chance of being distracted and screwing with your program. Get on sites like JTS, Elite etc and read the excellent articles but stay off the forums on the net.

That't it for today, feeling good and looking forward to training tomorrow!

Bring on the week

Thomo