Guaranteed to add a couple kilo’s on your total

By Donny Shankle CPT

Inability to Keep a Tight Back (1)

BEGINNER

The most common mistake made by weightlifters first starting out is their inability to keep their back straight while pulling the bar from any position. Every lifter will develop his or her own style which is conducive for them. In fact, some of your elite champions do not follow textbook style technique (whatever that is.) However, there are certain positions through the lift which must be followed very strictly in order to complete a successful lift. Holding a straight back is essential for the weightlifter to generate the most power out of the legs and keep the chest from dropping in either the pull or finished catch position. A bar caught with a rounded back and collapsed chest and shoulders leaves no position for the bar to be received. Elbows in turn will drop to the knees which can seriously damage the wrists and in competition this action is illegal. A rounded back when pulling from the floor will leave the bar out in front of the body instead of against the body which will result in a slower lift, missing the lift, and the overall safety of the weightlifter is in jeopardy.

Many young weightlifters develop this bad habit initially from not practicing good posture throughout the day. More and more young people are living very sedentary lives. Through years of playing video games and being on the computer hunched forward looking at the TV or monitor has grossly affected their physical development. Even while you are reading this now how is your posture?

The spine is in a weak position lazily hunched forward, additionally, the chest being forward causes the lungs to not develop properly (another mistake discussed later.) If the torso is continually supported by leaning forward and bracing the elbows on a table or your knees, then the stabilizer muscles become inactive. The result of this is clearly seen on the platform when a young lifter struggles to keep their back straight chest and chin up. All the more reason in today’s technological age to encourage an exercise program for young people. Lack of physical play is detrimental to a young person’s growth and development of kinesthetic awareness.

Constant reiteration by the coach and continual concentration by the athlete on keeping the back straight is the first step in breaking this bad habit. Exercises like the back raise and squat can be applied to training to help strengthen the muscles of the back. A straight back is crucial to applying the most force against the bar safely and efficiently. Once the back is strong enough to stay out over the bar until maximum extension of the hamstrings has been reached, the weightlifter will begin to move heavier weights quicker and with more confidence.

*Over the next 20 days I am going to talk about 20 mistakes a weightlifter can avoid to achieve victory on the platform. All advice given was collected through observation and experience as a competitive weightlifter. Topics discussed will be random and in no particular order. Everything from the basic’s above, to diet and the metaphysical will be discussed. It is my hope these idea’s will help bring any weightlifting aspirations you may have to fruition before the eye’s of the world. I realize each idea could be elaborated on in more detail, but I leave that for you to contemplate and discover.

By Donny Shankle

One 5lb. Prime Rib Roast (bone out)

Black Pepper

2 Yellow Onions

4 Garlic Cloves

3 Tablespoons Olive Oil

1 Tablespoon Lee & Perrin’s Worcestershire Sauce

Prime rib is one of my favorite meals. I always enjoy finding new ways to cook this gorgeous cut of meat. Here is a simple way you can prepare a “no moobs” dinner.

You may notice the first thing in this recipe is no salt. I cook the roast over hot coals with a chunk of hickory wood on top. I let the hickory and charcoal do its thing and find salt is not needed this way.

First get you grill going with enough coals to cook for about 2 hours. While your coals are getting hot make sure your roast is completely thawed and trimmed. Take a knife and score holes throughout the roast and insert your garlic cloves. Cover the entire roast in olive oil and generous portions of black pepper. Set your coals to one side of the grill for direct and indirect grilling. Place your roast over the direct side and turn about every 3 minutes. Once all the sides have a light char on them move your roast to the indirect side and put the lid on. Check the internal temperature about every half hour. Once the thermometer reads about 150F take the roast off and wrap in foil. Wait ten minutes and carve up the thickness you want. Should be perfectly medium rare/medium.

Saute’ your onions until caramelized with your L&P. Take a pinch of those onions and place on top of your steak. This dish goes great with grilled asparagus and baked sweet potato fries.

By Donny Shankle

You’re going to have a chance one-day,

Maybe just a choice for others,

To make a decision or pursue a path,

Know your wisdom is no guarantee of success.

Whether it be conditioned victories that ended in defeats,

Intimate love eclipsed with unbearable and painful loneliness,

Cold homelessness atop uncertain accommodations,

Or simply a belly full of condensed broth.

It will never be a question of your ability to persevere through chances and trials,

Failure is a guarantee and at times a blessing,

Have the conviction however to never let it end there,

Fierce determination is the surest way to manifest a dream.

Every time a challenge is presented run to it,

Dig your nails in the fucking earth and crawl to it,

Do not dare miss your chance to live forever,

And surely don’t give a damn to those the quill will never be dipped for.

Remember man at his best overshadows his worst,

You will never get to do any moment of life over again,

Live with that pain everyday and apply yourself infinitely again and again,

Or lie forever with the worms as they drink the pools of tears from your eyes.

Everything you do ensure it is done with the determination of being the best,

Leave lasting impressions to those who cross your path,

Intend for men to never forget the exertion it took of their lungs to keep up with you,

Make love to your woman with indelible passion she will tremble to feel again,

There is no soul on God’s green earth who lives without mistake,

Wash your hands of it and seize your moment,

Don’t let any second rate son-of-a-bitch rob it from you,

And certainly don’t be the coward who stinks of nothing but self-pity for himself.

Let your determination be a parasite on the minds of your enemies,

Show no mercy to those who did not work as hard as you did,

Be gracious unto those who helped you along your way,

Pray your stubbornness will last as long as the beating of your heart.

New choices and chances spring forth daily,

Be as determined as the slave who broke the chains of his master,

Their will only ever at the end of the day be just you,

Be determined until the day you walk on water,

Then you can rest.

By Donny Shankle

3lb Bone Out Leg of Lamb

5 Medium Sized Organic Tomatoes

8 Yellow Baby Bell Peppers (halved lengthwise)

1 Large Yellow Onion

2 Tablespoons Olive Oil

2 Pinches Crushed Rosemary

5 Teaspoons Cumin

2 Tablespoons Crushed Red Pepper (rub between fingers to release heat)

2 Teaspoons Sea Salt

2 Tablespoons Louisiana Hot Sauce

6-8 Skewers

Cut your lamb into bite size pieces and place in large bowl with your oil, cumin, red pepper, rosemary and hot sauce. Mix and let that marinate for about 2 hours and if its cold let it reach to room temperature.(Never cook cold meat!) Cut your tomato’s and onion into bite size pieces and stick on skewer alternating with lamb and bell pepper. Once all your skewer’s are ready salt each one and place indirectly over a charcoal grill. Cook these low and slow for about 2 hours between a heat of 250-300 degrees. Kabobs are done when the vegetables and meat have a nice char on them. Serve with a cucumber and spinach salad. Enjoy! (AND YES GLENN THE PICTURE BELOW IS REAL!)

The exercises will remain the same as last week, with the reps staying fairly high.

Mon AM

Snatch

Power clean

Neck jerk

Mon PM

Clean and Jerk

Hang Snatch or snatch from blocks

Tue AM

Clean and Jerk

Power snatch

Tue PM

Snatch

Hang clean or from box

Wed AM

Snatch

Power clean

Neck jerk

Wed PM

Squats

Thur AM

Clean and jerk

Hang Snatch

Thur PM

Snatch

Hang clean

Fri AM

Light snatch

Light clean

Fri PM

Max snatch

Max clean and jerk

Sat AM

squats

Watch to the end, it just gets funnier and funnier.

Jon shooting Glenn\’s 500 S&W Magnum

Great Job Jon!