Well, I have to say that I was feeling pretty beat up from yesterday, so I wasn't sure how good this workout would go, but of course I just had to get in the gym and do work!
5x3x125 I really need to get my bench up if I'm gonna start seriously doing PL meets. I probably couldn't even bench my bodyweight right now, that is no bueno.
I was so close on the first miss with 170, it was ridiculous!!! I just didn't have enough leg drive, I think. I know I'm good for at least 170 when I'm not totally beat up from the day before :-)
Well, now that I actually have the internet at my house, I can start posting my workouts again :-) I have been doing a lot more cardio lately. I realized after Nationals that I was completely out of shape in that arena, and it's really just not good! I've been trying to do more reps with my weightlifting as well, though I always find myself wanting to go heavy and under sets of 5... Perhaps I will try another PL meet one of these days...
Anyway, my workout...
Box Squats (just used a bench, not parallel for me, but best I could do)
0x315 (Eh, it was worth a shot, but the 305 was really rough off the bench, 315 would've been a miracle)
30x135 (Gotta love a good drop set!)
Stiff Leg DL
1x335 w/15 second hold
20 mins Yup, that's right, I've been running... and man is it hard to run after squatting and deadlifting!
Have missed a few updates recently so here are a few videos from the pre-xmas training:
I had a week off over christmas to recover a bit from the hard training recently and had my first session back today.
First day back in the gym today, was a good session but feeling it already!!
Push Press- 60/6/3, 100/3/1, 120/2, 135/1,152/1 PB, 160/f Pretty happy with this, the 152k felt a walk in the park, but think I just bigged up the 160k in my head too much and messed it up. Soon though!
Bench- 60/6, 90/5, 110/4, 125/3, 135/3, 140/2
Seated DBs- 35/8, 42/5/8, 50/4, 40/10
BB Row- 70/8, 100/8, 120/8, 140/8, 160/8, 180/5
Power Snatch- 70/3, 90/1/1/1/1/1, 1 handed 50/10/10 (one set per hand)
A whole bunch of us met up in Tacoma, WA today for a workout at the new "Flex Wheeler Fitness" that our friend Stan "The Rhino" Efferding opened up.
It was an awesome gym for the hardcore lifter, or a CrossFit person.
A big thanks to Stan Efferding for letting us get a great workout! He has a great facility, so go check it out if you are looking for a great workout in Tacoma!
Evening folks, had a nice wee trip to the Manchester area today for the Winter Giants strongman comp. I placed third overall which I am over the moon about!! Back in the gym on Tuesday to start the prep for Arnold's and the British Grand Prix!
The events were:
-110k farmers for max distance on a 20m course
-127k log for reps from the floor
-sandbag loading medley; 95k, 100k 110k 15m run in
-300kg deadlift for reps from 16"
-pressing medley; 95k keg, 130k axle, 75k dumbbell, 95k sandbag
-stones to 56"; 110k, 120k, 140k, 160k, 180k
It has been 10 years since I have competed in a U.S.A. Powerlifting sanctioned contest. I wanted to break the state records before my 40th birthday. This contest was near my home so I was glad to compete.
Fife High School is the alumni of my friend Ali McWeeney. She was competing in the Bench Press & Deadlift portion of this contest.
Well, I was able to win my class and walk away with 3 state records in the Squat (650 lbs), Deadlift (606 lbs) and Total (1664 lbs). I also won the "Best Open Male Lifter" award and just missed the "Best Overall Male Lifter" which I am MAD at myself for not winning.
Apparently, I missed winning that award by a couple of kilos. If I had a better Bench Press or Deadlifted a higher 3rd attempt, I may have won that award.
Oh well, live and learn. Its been 10 years since I have been on a USAPL Powerlifting platform. Maybe, I will do another contest next year and improve on those lifts.
A big mahalo to my wife & daughters, Louie Floresca and Breck Gault who were there cheering me on in my lifts!
I've been meaning to post up an update of my progress for a long time now, but never managed due to a ton of assignments for school. So now with all my work done, I've finally got a free night to get a progress report thrown up!
The last time I posted I had just hit a 155kg axle from the floor. Since then progress has been coming pretty nicely from Westside.
Off the top of my head here's what I've done recently:
- 250kg belt only box squat
- 280kg sumo deadlift
- 300kg hitchfree convo deadlift
- 145kg axle for a triple from the floor
- 140kg triple on floor press
- 170kg BTN Jerk
- 330kg trapbar deadlift
Been neglecting filming my training too, but from now on I'll be filming a lot more stuff, and posting videos every so often then before the Arnold Am contest in March I think I'm going to do a little montage to show off my winter training.
My next show is on the 12th Dec, called the Winter Giants and has me pitted against 19 of the top strongmen in Britian. Looking to place top 8 at it so full steam ahead!!
That's things for now, and I'll be updating this a lot sooner next time!!
Here is the highlights from day 1 of UK's Strongest Man broadcast a few weeks ago:
Well, of course I had to hit the gym before eating a ton of food. It's been a while since I've been in the gym, so I was feeling pretty good! Well rested and super motivated! It was a very fun workout with John, Laurion and Arlene. Can't be slacking when your training partners are at the gym with you!
(Everything I did today was without my knee brace, sweet)
1x455 I'm not sure what I was expecting to hit here, but 455 was pretty freaking awesome. Definitely feeling good for the contest on the 11th! Arlene got video, will post it up when it's available :-)
Back to the warehouse to get some work on some events I haven't hit in a while. Portland on December 11 for a charity show!!!
80'x195 These actually felt pretty good. I was surprised.
10x450 I hate the tire... probably always will.
2x50'x426 Felt heavy, not really surprised though.
Did entire workout today without my knee brace. It's time to be done with that thing for good. All it does is keep me from moving as I normally would. Feeling pretty good about this workout on the whole, especially a week after Nats. The plan is to just rest and recover as much as I can, but hit strongman events just so I don't look silly in Portland. So far, so good.
Well, now that a full week has passed since Nationals, I have had plenty of time to analyze my performance at Nationals. I am still extremely disappointed in myself even though all in all, a 3rd place finish after coming back from ACL repair, all while getting married and buying a house, is really pretty good.
We started the competition at 4:30 pm on Friday, November 12. It was cold in Reno!!! Super cold... I had been sick the week leading up to Nats, but I was feeling pretty good when we got started.
I got 6 reps on the axle... I was definitely expecting to be much closer to 10, but the 130 lbs just felt so heavy and I'm not sure why. The high altitude definitely made it tough to breath and the cold made it even more difficult. 2nd place in this event.
49ish seconds. I really didn't have the opportunity to train this much, so I couldn't complain about my 2nd place finish in this event. By the time we got half-way through the truck pull, it was dark outside and starting to get even colder.
400 lbs, 60 feet, 12ish seconds. Felt pretty quick on this one, but I'm beginning to realize that wearing my knee brace is slowing me down. It makes it difficult to move normally... time to get rid of this thing. Once again, 2nd place.
Keg Carry/Chain Drag
Ugh, this event was my undoing... Got the keg down, slowly, and then halfway back with the chain, I just had to stop. I could not breath!!! Not even a little bit. It was so awful, I felt ready to pass out. I actually needed assistance to get off the course once time was up. I felt like I barely had time to recover before it was time to get up and do the stones. I think the only thing that made me ready for the stones was the fact that I was so angry after this event. 3rd place.
Stone Over Bar
Hit 3 reps... had the 4th one up on the bar and heard... "Time!" So I dropped the stone... Well, stupid NEWB mistake, it must've been the MC saying "She's still got time!" because once I dropped the stone, I heard "10 seconds left." Had I gotten that 4th rep, there wouldn't have been a 3 way tie on that event, which would've left me in 2nd place overall, rather than 3rd... you can imagine how frustrated I was with myself...
I have realized that I definitely need to work on my cardio ability, that is for sure, and getting a lot faster! I am more than capable of picking up ridiculously heavy things, but I can only move so fast, so I need to work on that. Overall, I'd say this Nationals was my least favorite for a number of reasons. Though I was glad that we finally got the opportunity to pair up with the men, it was clear that the women were an afterthought at this contest. Everyone was saying this throughout the weekend, why we couldn't compete between the men's events is beyond me. I felt so bad for my friends and family who had to watch me compete in below 30 degree temperatures, in the dark. I'm pretty sure they would've preferred watching all the ladies during the day when it was at least a few degrees warmer. The fact that we had very little time to recover and re-prepare between each event was extremely discouraging. When you don't even have enough time to pee between events, well, that's just no fun. After talking with one of my training partners about the whole event, I've realized that my focus should be the contests I can do and actually have fun at. Winning, or even not winning, Nationals, especially for a woman in this sport, is not life-changing. I do this sport because I love it, but the longer I do it, the more I see why some women have gotten out of it. Now don't misunderstand me, I have no intention of quitting, but I'm realizing that sometimes in life, there are much more important things than strongman, and when strongman isn't fun anymore, well I just shouldn't be doing it.
I am very much looking forward to competing in Portland on December 11. This show's proceeds will be going to Doernbecher's Children's Hospital. Who could say no to such an event. In the meantime, I will be doing as much resting as I can and doing strongman on the weekends to just get some training on the events I haven't hit in a long time.
With Nationals only 2 weeks away, we did some heavy training at the warehouse this weekend!
The Axle for Nationals is a 300lb axle, clean and press each rep. We decided to work up to a set of 6 with 290... 10lbs won't matter when it comes down to game time!
Next up, we did some side handle deadlifts. We had to use a frame because we've all been busy and never got around to setting up our side handle equipment. We decided to go pretty heavy, topping off at 750lbs. Both of these sets were with 750, but I thought the second one was with 800.. oh well!
Hopefully this link works, but this is what happens when we get bored and decide to liven things up a bit... plus, I'm from Jersey, so I can't help myself when techno starts to play!
I wish I got more video of the rest of the event training, but we moved pretty quickly.
We wound up doing yoke picks and holds, but the yoke height was set at about below parallel for squat depth and we worked up to 420 full pick with a 50 foot run, 510 for a 50 foot run and then a solid 600lbs followed by a hold... it was brutal
After that, we did some keg and sled medley training, followed by atlas stones. I worked on a 4 stone series starting at 230lbs up to 370lbs, followed by a series with the same stones, but descending in weights.. it was brutal!
I'll get a full write up of Nationals when its over. I can't wait to bring it!
It was another great workout yesterday morning. That medley was thought up by Laurion and I thought he was a sick man for thinking of doing something like that. Makes me stronger training with people like these guys & girls! HIGA MONSTER
I apologize for my long absence! Life has been rather busy lately, then it was time for a deload week, but now I am back at it. I am pretty happy with my first week back, but I'm noticing a difference when I actually have time limitations. Trying to fit a decent workout into an hour is really really tough!!!
October 4, 2010 OHP
5x145 Very very happy with this. I didn't wear my brace at all and I'm pretty sure this is a PSPR...
BB Incline Press
1x135 Sometimes it really frustrates me that my incline press is nearly as good as my flat bench. I'm pretty sure my flat bench should be way better than it is.
Close Grip Bench
October 6, 2010 Front Squats
2x135, put my knee brace on for this set and the rest
2x205, PSPR, NICE!
Stone (to 52")
1x205, with tacky Well, I blacked out for the first time ever today... I was going for the 205 and on my first attempt, I got it up to my chest, saw some stars, which is pretty average for me, but took too long to get it on the platform and bam, down I went. I couldn't leave the warehouse without hitting the 205, it would be totally unacceptable, so I got up, drank some fluids and hit it again. Next time I'm doing a double with the 205!!!
It was good to get a workout with Zack again. Since the school year started, I hardly get to train with him during the weekdays now.
"Agent O" is the real deal...what a great pre-workout product it is! I just got my sample today from Animal Pak and will be testing it out and recording my workout results. Its supposed to be released next Spring.
So even though I graduated from the "better" high school of Waiakea High, I still had some friends from Hilo High school that I am friends with till this day.
My friend Joe Gulisao organized a small get together of Hilo alumni to fly up to Las Vegas and have some fun. Of course, any Waiakea High graduates like myself were allowed to "crash" da party too. LOL
Joe Gulisao & Randal Iwata.
Higa, Joe and Randal.
Ross Naito, Higa and Tim Beatty.
David Park & Higa.
Joe, Randal and Tim in the taxi.
Beatty about to grind some Oxtail Soup at the California Hotel Casino.
Randal eating some Chicken Curry next to Joe.
My oxtail soup. Da buggah was WINNAHS!
All the boys eating at California Hotel Casino.
I needed more gambling money so I had to rob this Tie-Fighter pilot who was in the wrong part of town.
I took Randal & Joe through a workout at 24 Hour Fitness near our hotel. Randal needs to eat more rice...his legs are like toothpicks.
Joe doing some one-arm dumbbell rows.
I made Randal try the "Rubber band of Evil" while Joe looks on.
Joe's first time on a BOSU. Hope he knows whats coming next!
Now, I get to toss a 8 lb ball at him.
Joe actually did pretty good with this drill!
Me trying to load up on my throws now...LOL
Then I introduced them to a Foam Roller. They were crying when they lay on this! Haha!
"C'mon Joe! You gotta lomi lomi da stress away!"
Higa doing some Planks on the resist a ball.
"Is my form ok boss?"
Pau workout! Lets go eat lunch!
Joe with his gangstah lean...
Joe and Randal.
The Las Vegas BikeFest was in town, so all these signs were in the casinos.
Randal eating Saimin for lunch, and I don't know what Joe is planning to eat on Randal...
Higa about to get his grind on!
OMG, we are eating at California again.
Kal-bi ribs and Huli Chicken with Kim Chee/Mac Salad.
Saw this guy rockin a Bulky Boy shirt outside the California!
Joe Gulisao, Michelle Moffet, Mike Amaral & Randal.
Me and Joe double fisting.
Aunty Norma won a $1000 jackpot, so she gave us $100 to buy a couple of drinks for us!
Higa, Steve and Joe.
David Park ordered alot of oysters for pupus!
Tim, Michelle and Joe.
Joe was ready to leave this bar that Randal brought us too. LOL
Higa, Michelle and Randal.
Hanging out under the Fremont Street Experience.
Joe had never eaten a Krispy Kreme doughnut...until tonight!
"Ho, dat buggah is WINNAHS brah!"
Joe washing down his doughnut with some Bud Light.
Me and Aunty Bernie. (Joe's Mom).
Went to workout at the THROWDOWN Training Center for the first time!
Bristol doing some dumbbell Snatch & Presses.
Me taking pics of Bristol.
I got to meet Vitor Belfort! He was there sparring and it was an honor to meet him!
The owner of THROWDOWN, John Wood.
Forrest Griffin, Muay Thai coach Shawn Yarborough and me.
We stopped by Philippi Sports Institute to say "hi" to Mark Philippi after our workout.
Beatty wanted us to meet here for lunch after our workout. Bristol and I were a little worried when we pulled up to the parking lot and hoped that we wouldn't get sick!
This restaurant was featured on "Man vs Food" Beatty said.
"Brah, I cannot tie this bib around my neckrolls...my shoulders are too tight too!"
We ordered a pound of shrimp and a pound of crawfish, butter & garlic style.
Bristol holding the bounty!
Now its time to get messy!
The Hilo boys were getting their grub on too, HOT & JUICY STYLE!
Higa, Bristol and Joe.
Joe and Beatty.
Las Vegas BikeFest was in town, so alot of these were on the streets.
Look at how tall this guy's handlebars are!
Its taller than me! How does he steer this bike?
How did this fool park his scooter with all of these bikes? He even has a Yosemite Sam sticker on the front like he's a badass...LOL
The police were out in full force because of all the bikers in town. Just in case...
Randal took us to this steakhouse in downtown. It was awesome!
Me, Tim and Randal split this bottle of wine. It was YUMMY.
David Park with his Beef Short Rib, "Osso bucco" style.
Here is my short rib "Osso buco" style. The meat just fell off the bone!
Daniel and Randal with their plates.
Joe said he had a good steak sandwich too.
Ross and his NY steak dinner.
Higa about to grind this awesome dinner plate!
"Eh brah, you stay lost? Where you stay? Try read your t-shirt..."
Hilo High's "podagee" slot tournament. LOL
They each put $20 into the nickel machine and the last man standing would win.
"The King" had to make sure he got his "Pick the Pros" before the games started on Sunday.
He's looking a little dazed & confused. Maybe he had too many Bud Lights.
Saw my friend Randy Chinen when I landed back in Seattle. He's a Port of Seattle police officer.
I had a blast with my friends and we need to do this more often. Its been too long!