The next two weeks will be our taper before  the AO.  We are cutting from 11 to 9 workouts per week this week, and the morning workouts will lighten up a little.  Jon and Rob should be feeling a lot better by the end of the week.

The last 4 weeks of training before the American Open are following the usual 2 heavy weeks and 2 weeks of tapering that we normally use for an important meet.  We have one more hard week to go.  There will be a lot of heavy attempts this week, and not a lot of reps beyond 2.  We will continue with the practice of squatting only on Wednesday and Saturday afternoons, simply because it seems to be working and Jon is finally breaking PR’s again in the squat.  How we taper the last two weeks will depend in part on how this week goes…  wish us luck!

By Donny Shankle CPT

12 1/2lb. Veal Patties (get your butcher to prepare them for you)

12 Mini Brioche Buns (organic flour)

2 Handfuls Fresh Baby Spinach

12 Slices American Cheddar Cheese

¼ Cup Hot Cream Horseradish

½ Cup Stubb’s Hickory Bourbon BBQ Sauce

Couple pinches of salt

Fresh Ground Black Pepper

Nothing irks my nerves more than driving past a burger joint and seeing them advertise ¼ lb. burgers like its some grand spectacle I should be thankful for. ¼ lb. MY ASS! Here is a recipe for burgers that is guaranteed to add a whopping 15 kilos to your total.

Get enough coals hot to last you about 30 minutes of cooking. Salt and pepper up you burgers then put them on the grill directly. Wait about 3-5 minutes before you flip them and then layer a piece of cheese over each one. Burgers are done when the internal temperature reaches 150 degrees. Cut your buns in half and spread some horseradish on the bottom half and Stubb’s on the top half. Place each one of your burgers on the prepared buns and put a generous portion of spinach on each. Don’t be shy to add any extra fixins’ you want. Serve with some pickles and for those weightlifters who need to gain weight we are getting close to the holidays so drink down those bites with some organic egg nog. Enjoy.

By Donny Shankle CPT

Not Competing enough (8)

BEGINNER/INTERMEDITE

Competing as often as you can will shape you into an awesome competitor. Showing alacrity at every chance to compete will teach you so much about weightlifting.

Do not get caught up in the vainglorious idea of, “I’m so good I only need to compete on the big stage.” This does nothing for you and will only cause you one day to “bomb out” on the big stage. Get in their and show people all the hard work you have done.

Weightlifters are competitors and thrive off winning and learning more about their weaknesses to continue winning so one day their persona becomes legendary. Leonardo went through countless rough drafts and portraits for hire before he painted his Mona Lisa. You in turn will compete many times before you display something the world will never forget.

10/31/2010

HAPPY HALLOWEEN