Hey guys I have had a lot of people asking me lately about my diet, thought I’d go ahead and give you a rundown. I finished up a mini cut a few weeks ago, and have since transitioned into a bulk. Now I’ve tried pretty much all the diets, paleo, flexible dieting, Keto etc. I’m not counting macros like I use to when I would diet, and I’m not eating everything that doesn’t try to eat me like I have done traditional when bulking. I’m simply eating too obtain my goals, important things I consider in my food choices are digestibility, and nutrient density.
I majority of my carbs come from white/jasmine rice products. I know what you’re thinking, why not use brown rice? Well it taste bad for one, digests slower making it harder to eat large quantity’s and the Glycemic Index can pretty much be thrown out the window when eating meals with proteins and fats. Also I consume carbs pre, Intra, and post workout in the form of
Highly Branched cyclic dextrin, Karbolyn, or Vitargo.
Proteins are almost all lean proteins, I will add in fatty cuts of meat when I need more cals. I tend to lean towards mostly lean red meat because it’s much more palatable then say chicken breast. Red meat has a terrific amino acid profile and is filled with essential vitamins and minerals.
Fats are in place at a few meals, and will eventually be added to all meals as I continue to try to push the scale weight up. I do tend to keep fats lower around pre and post training to not slow down digestion. The sources I use are almond butter, peanut butter, olive oil, coconut oil, and avocados.
See the video below of me going over a recent shopping haul. If you have any questions, would like help with your diet, or would be interested in more diet and supplement information let me know. Better yet drop in for powerlifting class and let’s chat!
Powerlifting Tech Tip: Deficit Deadlifts
From Coach Sean Henry
Deficit deadlifts are a favorite variation of mine. Here are a few reasons why you should be crazy enough to make your deadlift even harder.
Increased range of motion – by standing on a deficit you can increase the range of motion by varying degrees. This makes the bottom portion of the deadlift quite a bit harder. You must generate more force and spend more time in this position making you stronger. Most importantly, the increased range of motion will teach a lifter how to grind out a tough deadlift.
Time under tension – another “benefit” of deficit deadlifts is the increased time under tension. Increasing time under tension is an excellent way to pack on more muscle. Therefore, if you have a lifter who is a little lacking in strength this movement is a wise choice for their individualized program.
Increased strength with less risk – assuming you safely know how to perform a deadlift, and you have the correct amount of deficit, you can make great strength gains with less risk. More weight on the bar tends to equate to an increased risk of injury. Performing deadlifts from a deficit allows you to strain and put in quite a bit of effort with less load on the bar. This will translate into keeping you healthy, strong, and ready for a new PR soon!
Powerlifting Technique Tip: Seal Row
From Coach Sean Henry
The seal row is a great and under utilized tool for powerlifters, weightlifters, and crossfitters alike. Training at high frequency, as many barbell sports do, often leads to several issues. One of these issues is low back fatigue. Anyone who has squatted, deadlifted, pulled, or snatched multiple times a week knows the feeling when it’s time to do some upper back training and your low back is locked up and tight. It’s easy to say “ehhh I think I’ll just skip it”. I’ve never meet anyone who had a back that was too strong. Therefore, instead of skipping the taxing bent over rows, sub them out for the seal row. Doing so will allow you to save your lower back for your primary training and zoom in on your target area. Setup is simple, as seen in the video. Don’t be afraid to train these like a bodybuilder, use tempo, squeeze, utilize drop sets etc. Now you know how and why! Get after it!
Tech Tip from Powerlifting Coach Sean Henry
Belt squats have been popularized quite a bit as of late with good reason. When preformed correctly they are a great tool to utilize in your or your athletes’ training.
The loading pin strapped around the waist automatically places the weight over the mid foot and greatly reduces the need for forward lean. This allows more of the weight to shift on to the quads. In addition, this set up also does not load the spine; a great benefit to the injured or over taxed athlete. When enough weight is used a belt squat can create a traction effect on the spine for which I can attest that I personally have received quite a bit of benefit from(think inversion table feeling).
It’s important to maintain a good position while doing belt squats. Do not allow the weight to pull you into the bottom causing your lower back to tuck under your pelvis. The whole point of belt squats is to keep your back healthy. Stay up right, keep decent tempo on your decent, and watch your quads blow up.
Huge thanks to everyone who came out to support us and Brian Simmons and Sean Henry for the programming and coaching the last several weeks to prepare us for the meet!
Meet Recap courtesy of Brian Simmons
USPA Fall Classic 2017
We went in with 4 athletes and both the coaches competing, which is a great turnout, but next year we will double that. Overall everybody did awesome, and I’m proud of all of you for not only signing up, but kicking ass, getting PR’s and making your lifts look GOOD.
Priscilla D. Eguía did great at in the push pull category, getting a Lifetime Bench PR. First meet as well so all lifts are meet PR’s! Woot Woot!
Marilyn Angel also in push pull got a Deadlift lifetime PR, all while wearing awesome cat socks and juggling the 100 things happening in her life at the moment.
Vinh Nguyen went 9/9 on his first meet (the ideal goal), while also scoring a Deadlift PR, also awarded the strongest Asian award for the meet.
Dusty R. Gibson did awesome in the push pull category, and got second only to Coach Shenry. Dusty pushed an impressive 336lb bench and pulled 507lb PR on the Deadlift thanks to my trash talking two days before the meet. For now, he has a stronger Deadlift than me… For now.
Coach Sean Henry didn’t have the meet he wanted but still took home 2 golds, and a total PR, I would say that’s pretty damn good. He also realized after the fact that hookgrip is the superior choice for the Deadlift.
I think I did pretty good for myself, going 8/9 and hitting all the numbers I set for myself, with a little bit left in the tank for next time!
Special shout out to everybody who came to see us, your support means a lot to all of us, really! Super special shout out to Carissa and Val Wilkins who helped us handle athletes while we were lifting! People are starting to notice our team and how well our athletes perform; I think it’s necessary to have a singlet + shirt combo to be wearing to meets to REPRESENT! Next year we all need to sign up for the same meet. Let’s plan it out!
Congratulations to Brian Simmons and Sean Henry! This past weekend they completed the United States Powerlifting Association Coaching Certification Course.
The knowledge gained will continue to expand the blossoming Grind House Powerlifting Team!
Barbell Club Upcoming Events
Sept. 17 8th Annual USAPL “Iron Wars”
Location: San Antonio
Competing: Coach Carissa
Coach Carissa is making her comeback to competition and is lifting at an incredible level. She has previously won the Texas State Championships and the Pan American Championships. Come support your coach and fellow athlete doing a full powerlifting competition.
Sept. 22-25 USAW Under 25 and University National Championships
Location: New Orleans, LA
Competing: Zack Villareal, Brittany Witt, Kassy Parker
Come make a trip to the big easy and stay for a weekend of Weightlifting competition. Brittany will be lifting Friday, Zack on Saturday, and Kassy on Sunday. This event pulls the best weightlifters from across the country under the age of 25 to battle it out in the snatch and clean and jerk.
Sept. 24 USPA World Championships
Location: San Antonio
Zulkifl Gire will be representing Grind House Barbell and being coached by Carissa at the USPA World Championships. Come watch Zul compete against some of the best powerlifters out there.
October 15 USPA Houston Fall Classic
Location: Woodlands Strength Spring, Tx
Competing: Ryan P, Amanda Brothers, Wholeo, Drew, Dusty, Marilyn, Kojo, Kathy Brown, Zul, Deya, Jason Belden
This should be a tremendous showing for the Grind House Barbell Powerlifters. This is will be the first meet for a number of our lifters so the more support we can get the better. Carissa will be coaching the whole team to hopefully some medals and PRs.
October 15 Kiloween
Location: H-Town Weightlifting
Competing: Carrie Sabo, Brittany Witt, Kassy Parker, Aprile Hurlbert, Max Garcia
Grind House Weightlifters will be throwing down at a local meet as well on that day. Look for the ladies to sweep the podium spots.