Congratulations to Kevin and Derek and thanks to all our members who came out to support them.
Two lifters from the Terminal City Barbell Club, Kevin and Derek, competed in the 2012 British Columbia Powerlifting Championships on June 3rd in Vancouver. Both were competing in the "unequipped" or "classic" category, meaning that they wore no special supportive equipment. Typically powerlifters wear supportive gear which adds weight to what they can lift. Our Club chooses to forego such equipment.
Three are events in a powerlifting meet: the back squat, bench press, and deadlift. Each lifter gets three attempts at each lift. The best lift which gets passed by the officials for each of the squat, bench press, and deadlift goes towards the lifter's "total." Judging is done by three officials, each of which can pass or fail a lift (usually by turning on a white or red light). Two out of three white lights makes for a "good lift." Best total wins each category.
photo Sarah McCarthy
This was Kevin's first meet. his game plan was to get all nine of his lifts and his initial goals were more aggressive than Derek's. He was aiming to set a personal record (PR) in the both the back squat and the deadlift. His first four lifts went very smoothly getting the nod from all three officials. He set a PR in the squat. After missing his second bench press he retook the same weight and got it. The first two deadlifts were challenging but went up well. On the final lift of the day he locked the deadlift out but the lift was disqualified on technical grounds. He end the day getting four lifts out of six.
photo Sarah McCarthy
The goal for Derek, this also being his first meet, was to get all nine of his lifts. He started of on a roll getting all white lights on his first three squats and tying his personal record (PR) on the last attempt. Bench press began well but it was clear on his second lift that he had hit his ceiling for the day. He missed his third attempt. All three deadlifts went up without problems and he finished the day with a PR. Derek went five lifts for six.
Kevin ended the day with a silver medal for his efforts. Derek received the gold. Both lifters took some time for easy lifting and recovery and are now back on the road to getting strong(er).
Congratulations to Kevin and Derek and thanks to all our members who came out to support them.
Most of the people that walk into my gym for general strength and conditioning or even with an interest in weightlifting or powerlifting don’t really know why they are there or at least can’t articulate their goals.
Whether or not they express an interest in competition, my fundamental approach is to help them develop the mindset of a competitor. If we can achieve this then goals will follow. They will generally arise organically.
Some of the changes to mindset I try and cultivate in my students include:
-embrace the whole lifestyle of an athlete. Train hard then recover hard both through rest, food, water, and active recovery methods. Takeaway point: success requires an all-day approach.
-constantly strive to better yourself in your lifting. Strive for PRs whether one rep max or multiple rep maxes. Compete with yourself day in and day out. This will also tie into the development of work ethic. Compete with yourself in recovery as well as lifting.
-friendly and supportive rivalry between teammates.
-educate yourself. Study powerlifting, weightlifting, or whatever it is that interests you. Find some heroes.
-encourage attendance at meets as a spectator or volunteer or as support for your competitive lifters. Post upcoming meets on the wall or whiteboard. Make it clear that if they are interested your student can enter their first meet for the experience. I would suggest not putting a lot of pressure as far as changing the training program (specializing), worrying about hitting a certain weight class, or focusing on a total. Committing to a meet, especially if the athlete makes the decision themselves, will radically change the feel of training without the coach needing to impose such a change.
Take the right steps in cultivating the mindset of a competitor and you will see more often than not that your students will start setting their own meaningful goals.
Y. who is doing 5/3/1 writes:
So... I had strep this weekend and was projectile vomiting and then had penicillin injected into my butt.. How long should I wait before I start training again? I feel lazy ... but maybe I actually feel tired from being sick...
You could return to training by repeating your last deload week (you are doing them right?). Continue from there.Use that as a gauge to see how you feel. Only do the prescribed reps for the first week back to training and no extras. Do no accessory work for the first couple of workouts and after that return to accessory work depending on how you feel but be smart about it. Keep the main lifts the priority (as they should always be). You should be back in full swing soon enough.
As for when to start... if you are asking the question already then why not give a deload workout a try tomorrow or the next day? And go for a nice walk today.
photo courtesy Pareto Nutrition
On October 2nd at the Terminal City Barbell Club I taught a barbell and kettlebell seminar for Pareto Nutrition, a supplement company with a local Vancouver office. They had been working with a few individuals throughout a multi-month process of body re-composition. These were untrained and detrained individuals who had taken significant steps this year towards completely turning around their health and athleticism. I was brought in to provide them with a more thorough technical grounding in some of the important barbell and kettlebell lifts. We were able to get into the back squat, the overhead press, the kettlebell swing, the Turkish Get-up, the power clean and the barbell row and we took the prowler out for a few trips as well. The seminar was hands-on-barbell oriented and included a lot of video and photographic documentation for the company as part of a larger project chronicling the changes these individuals have gone through. At the end we had time for some Q&A. A good time was had by all.
Thanks to Pareto Nutritition.
Hello my name is Patricia & I am a personal trainer. I was asked by a gal the other day if I would train her, I said sure, & as always I asked what are your goals, etc, she told me. Then after talking she said she just started on a Roller Derby team. I said great, can I go watch you practise so I can take a look at your form & also see how I can design our program to enhance her sport.
This is my first experience with this sport. So I went searching for ideas on how to best train her. What in your opinion should I do for her workouts? I saw your page & thought you could help me. I train very aggressively, but am concerned with this sport in particular because of all the beatings you guys take, I don't want to do anything that would hamper her ability to give 110% during practise.
I would greatly appreciate your input!
Thanks for your time.
First I would point you in the direction of a blog I used to write (maybe you have already seen it) at
Which has a fair bit of information focused particularly on physical preparation for roller derby athletes.
I would tend to focus on:
A) developing the strength of the hamstrings and glutes
B) developing the neck and wrists for injury prevention
c) trying to make sure that the athlete is recovering enough between strength training and the derby specific work.
I think that for the majority of derby athletes general strength development is sorely lacking and to address this I would personally use mostly compound barbell lifts (back squat, deadlift, overhead press, bench press) and then introduce modified Olympic type lifts or simple jumps as the athlete gets stronger. In season I would usually limit conditioning so as to not over-stress recovery.
What city are you based out of Patricia? What kinds of training do you generally use? Knowing what you are proficient with could help me give you better answers.
Congratulations to Hector Wong, 2nd place and 3rd Place 2011 US Open Brazilian Jiu-jitsu Tournament
This past weekend Hector Wong (of North Vancouver BJJ) traveled to San Jose, California to compete in the US Open XVI Brazilian Jiu-jitsu Tournament, one of the top tournaments in the sport. He entered the senior blue belt light featherweight (141 pound) division and he placed 2nd. He then competed in his Open Division which includes competitors of all weight classes. Entering as the lightest guy he fought much larger opponents (including a 270 pounder!) and placed 3rd overall. I am glad to have helped Hector with his physical preparation for this tournament. He brings an incredible work ethic and dedication to his training and we can see how this brings its rewards.
Hector sent along several videos from his matches in the tournament:
Thanks to Jackie Clark for submitting this guest blog post.
Strength Training With Cancer
by Jackie Clark
Many studies show that there are certain measures that cancer patients can take to better their health. One research panel of 13 cancer and fitness experts found that exercise or any type of other activity is a very crucial aspect of recovery for cancer patients.
Of course, the types of exercises that patients perform will largely depend on the type of cancer they have. For example, a woman with breast cancer may have to avoid exercises that can potentially harm her shoulders or upper-back. Just the same, a patient with mesothelioma may have to avoid heavy strength training, particularly exercises that focus on the chest. Obviously, a mesothelioma prognosis and a breast cancer prognosis require different levels of attention. Regardless, fitness and strength training benefit all types of cancer patients, no matter what stage they are in.
Why is exercise so important?
Simply put, exercise helps the body in a few different ways. First, strength training breaks down muscular tissues. When the tissues repair themselves, they become much stronger. This also helps the body produce and retain more energy, helping to improve the patient's quality of life.
Second, by staying active, the body's important functions, such as the immune system and respiratory system, are strengthened, allowing them to perform at maximum efficiency.
Third, exercise helps purge harmful poisons, metals and other contents from the body via sweat glands and improved digestive functions. Detoxification is important for cancer patients who are already negatively affected from chemotherapy, surgery and radiation treatment. Though these treatments are effective for killing cancer cells, they also destroy other healthy tissues and cells.
Many people do not consider safety procedures before performing an exercise routine. However, cancer patients must be very careful before attempting any physical therapy. Only under the supervision or experts should cancer patients develop an exercise routine as part of their therapy program. However, many cancer clinics already have established strength training therapy programs for their patients, thus removing any fear or inhibition associated with exercising after treatment.
Whether you have cancer or someone you know has cancer, physical therapy and strength training will greatly help. This article also explains why strength training is important for a cancer patient's health.
about Jackie Clark:
Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns. She can be reached at email@example.com
For information about Bob Youngs, an American powerlifter who has been fighting Leukemia:
Blog: Live Strong for Bob Youngs:
Training Log at EliteFTS:
Good Luck Yvonne
Terminal City Barbell Club and Spartacus Athletic Club stalwart and chief joke-cracker Yvonne has moved to the Southwest US to attend school. We wish her all the best in her studies and in her training. Yvonne won her raw division in the recent BC Powerlifting Championships. And, Yvonne has been there right from the very beginnings of the Barbell Club. We can’t wait to have you back home. And we wish you success and happiness.
We are working on getting a club together to train and a team to compete in Olympic-style Weightlifting. It is not necessary to compete to be part of the training group and experience is not required. What is required is a commitment to hard work and a desire to make everyone in the group better. If you are interested please get in touch. Please send your availability and some background information to: firstname.lastname@example.org
If there are enough interested people then we will get this rolling.