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My daughters, Emily and Lizzy, wrapped up their busy fall sports seasons last week. Emily is a senior this year. She ended her High School Cross Country season on a high note by qualifying individually for the Minnesota State Championships. We got to watch her run in State last weekend on the campus of St. Olaf in Northfield, MN. This winter she will be hitting the weight room getting ready for her senior track season. My youngest daughter Lizzy is a sophomore this year. She plays outside hitter on the volleyball team. The team had a great season, and finished ranked 4th in the state. Unfortunately, they lost a close match to the number 3 ranked team in the state in the Section Championship. It was a lot of fun working with the girls in the weight room this fall. What we lacked in height we sure made up in strength and jumping ability. Strength is always the great equalizer.
With all of the activities going on I missed the state deer hunting opener. Now that things have slowed down a little I am back in the woods hunting. There is nothing quite the same as sitting in the woods and watching wildlife. Deer hunting is a great time to relax and slow down the busy world for a while. No better time of the year. I am hoping to harvest a couple deer to provide some high quality protein for the freezer. Venison is one of the healthiest meats that you can consume. It is high in protein and low in fat. If prepared correctly venison is also very tasty. After deer season I am looking forward to getting in some late season pheasant and goose hunting.
My training has been going well. I am still sticking to speed work in the squat and deadlift. I am continuing to rotate box squats, front squats and high bar back squats into my squat training. I am hitting a high volume of RDLs and bent over rows as deadlift assistance work. I have also started to mess around with the full Olympic clean again as a warm up prior to deadlifting. Needless to say…. my flexibility needs a lot of work. The bench press is starting to get strong again. I have not maxed out lately, but based on my training my raw bench should be back into the low 500 lb. range. I have been working in some additional rack lockouts, and tricep work for assistance. I think this is making a big difference. Shoulders are one of the areas that I feel I have neglected in recent months. I have set some goals to focus more on the overhead barbell and dumbbell presses. Some increased strength in this area should really get the bench going.
Train smart, stay healthy, set your goals high, and make sure to add GNC Pro Performance HMB along with BetaTOR and BetaATP products, available at your local GNC Store, to supplement your strength, energy and recovery needs. These products are essential for any athlete that wants to train harder and recover faster!
Brad Gillingham, CSCS
I have always felt that I can train heavier bench rack-lockouts, and I have less exposure to injury by limiting the range of motion. Most of my workouts are in the 3-4 inch range. I rarely exceed 6 inches. I perform a variety of triceps exercises including dips, dumbbell extensions, heavy overhead dumbbell extensions, and triceps pushdowns. Normally 3-5 sets of 10 reps.Posted By Brad Gillingham on 12/08/2016
Brad, Thank you for posting your updates, as I find them helpful. I purchased your deadlift and squat program and I utilize it's principles. I have some questions about this latest blog entry. What type of range of motion are you working for your bench rack lockouts? Are you using different ranges of motion, say 4" lockout, 6" lockout etc? When you say tricep work-what exercise, sets, reps, weight are you using. Thank you.Posted By Paul Leonard on 11/21/2016