12/22/2006 4:05 PM
Niko Hulslander wrote:
Thanks so much Steve!!! Really cool idea! Can't wait to spread the word!!! Later, Niko Reply to this
12/22/2006 10:18 AMNiko wrote:
Enjoy this folks! We will try to pass along more info here than ever before. Training advice, articles, days training at the Garage. Special guests coming, and updates of new orders and new items! Take care and Merry Christmas! Later, Niko Reply to this
12/22/2006 10:54 PM
Reggie wrote:
I would like to personally thank Niko for all his help over the last few months. I've honestly never met a more generous and helpful person who has accomplished what he has at this level. I like to wish his family at home and at his gym Happy Holidays and a even stronger and healthier New Year!!! See ya's soon Reply to this
12/30/2006 11:17 AM
Shirley Cole wrote:
Reggie,You are so right. Niko and all the gang at GarageInk are the BEST. You all have been so helpful to me as well. Just the encouragement and the helpful pointers, Can't wait to see you all really soon. Looking forward to my first 3 lift total event . Back to the gym Wed. Greg is going to "work me" real hard. Good thing I ate plenty of Christmas cookies. Hahahah. Have a happy New Year. Stay Safe. Heard from Bill lately? Reply to this
12/28/2006 11:10 AMNiko wrote:
Hey Guys!!! Remember, the Garage Ink Christams Party is this Saturday, the 30th @ 6 P.M.! We will need all of you guys in attendance!!!!! We are talking about getting the Pay Per View of the UFC Fight. If you are interested please let me know ASAP!!! The Garage will be filled with all of our favorite things to consume!!! Bring your own favorite if you like to share!!! Later, Give me a call if you need directions to get here!!! Take care and see you soon!
12/30/2006 11:23 AM
Shirley Cole wrote:
Niko, I am so impressed. This is the best, and easy to use. Look forward to keeping in touch. Was wondering if Healthy Habits will do their Bench Press event this spring. Have you heard? Its a great event for first times, would like to see more Ladies lifting. They need the "POWER". Will Dyan start competing in the future? I know she is doing "baby lifts" right now. Hope she is well, and the Boys are there to help that new sister with all her "training" questions. Later, and HAPPY NEW YEAR. YA ALL HAVE FUN TONIGHT. Reply to this
12/30/2006 12:12 PMNiko wrote:
Hey Folks!!! We have so many upcoming events that I am going to try and list them here as well:
January 27th & 28th- USAPL New Jersey State Meet in Atlantic City.
February 10th- "In House" meet @ YMCA in Shrewsbury, PA- 4 miles from Garage Ink, (Non-Sanctioned)
February 23rd- "Total Night" @ Iron Sport Gym in Glenolden, PA- Outside of Philly.
March 10th- USAPL SCI Rockview Meet in Bellefonte, PA- near State College.
March 23rd, 24th, & 25th-USAPL PA State Championships- King of Prussia area
March 31st - Healthy Habits Bench Meet in Troy, PA - Niko's Home town, (Non-Sanctioned)
April 7th- USAPL Richmond Open, Richmond, VA
May 26th - USAPL PA State Bench & Deadlift Championships, Shrewsbury, PA ( Hosted by Garage Ink)
I hope this helps everyone plan for their next contest!!! Take care, Niko Reply to this
1/1/2007 11:33 AM
Shirley Cole wrote:
The USAPL PA State Championship. Is that Powerlifting 3 lift total, or single lift event? Reply to this
1/2/2007 3:23 PMNiko wrote:
The USAPL PA State Meet in March is the 3 lift meet. The one that is in May will be the sinlge lift meet for Bench & Deadlift.
1/4/2007 6:08 PM
Shirley Cole wrote:
Greg is putting in for the time off. Planning to be at both the single lift event near you , and the PL event in March. I will see how it goes, and may consider the Dec. PL meet in Scranton, Looking forward to the coming year. Reply to this
4/18/2007 8:52 PM
Arnie wrote:
Hey Niko, Can I get one of the flyers or more for the Shrewsbury meet...I am a trainer at Gold's Gym N York and would like to put a meet on my goal for this year...I need something and would like to post at the gym...Saw one at Jim & Nena's in Hellam where I live... Greg "Arnie" Arnsberger, CPT 717-577-0566 Reply to this
1/1/2007 2:41 PM
Mike Cagliola wrote:
Niko, Based on the voicemail message I received Saturday night it sounded like the Garage INK Christmas party was a huge success! I played the message for Meghan and she couldn't stop laughing.
1/2/2007 1:24 PM
ratch wrote:
The worst part was the big man's drunk dialing started at 7:30. After an hour and a half the phone was out and he was going down the list. Gotta love the moonshine. Dan Reply to this
1/2/2007 3:26 PMNiko wrote:
Yeah, That's actually a night that I said to myself the next day..."I promise I'll never do that again!!!!"....It doesn't look pretty when the only thing coming up is vial!!!! Later, Niko Reply to this
1/4/2007 6:11 PM
Shirley Cole wrote:
Niko, is this really True? Hope you learned your lesson. HAHAHA. I remember saying never again. They say you should never, say "never." Reply to this
1/3/2007 7:56 PMJeff Fiss wrote:
At the time I received my drunk call, I wss trying to get into my new Titan suit that Niko just sold me. He was just laughing hysterically into the phone and I tried to talk to him. The man is sick. He's a sick man! Reply to this
1/4/2007 11:45 PMNiko wrote:
Hey! I just want to thank all of those who came out to the Garage Ink Christmas Party this year! I think we all had fun, maybe some more than others. It does keep growing for sure. We may have to rent a place to hold it next year. Capping the night off with getting the UFC Pay per View was cool. I made lots of phone calls to a lot of folks! I'm sure there is some very bad video footage some place...probably in either emails or on YouTube...Gosh I hope not. Be we did have fun!!!! See you all soon! Later, Niko Reply to this
1/11/2007 11:04 AMJason Beck wrote:
Is the whole garage ink crew coming down to richmond in April? I will be there to get everything dialed in for nationals. It would be great to see you guys if you come down.
1/11/2007 3:09 PMNiko wrote:
Yo! Hey, I will be down there helping out with sponcoring the meet and running a booth. I will see if I can get some guys to come along and see if we can't lend you a hand! Awesome! Later, Niko Reply to this
1/12/2007 7:50 PM
Jim Pope wrote:
Hey Niko, This is great because you can post all those workouts you do. That way, I know what I have to improve on to catch you. You have come a long way and you are doing with clas. Take Care
Stay Strong Jim Pope
PS if you posted your workouts..I'll post mine Reply to this
1/14/2007 10:06 PMNiko wrote:
Thanks so much Big Jim! Yeah, I am trying to pass along as much as I can to everyone! I remember I got a lot of help along the way. I hope I can help out others too. Here are some numbers thus far;
Dec 30th- Rack pulled 1000 pounds from the knee.
Jan 2nd Squat work out: 500 X 5 sets X 2 resp w/ 1 minute rest GM's @ 225 X 3 X 10 Hypers no weight 3 X10 Leg Exts 3X10 @ 135 Leg Curls 2X10 @ 55 single leg Abs
Jan 6th- RAW Bench lock outs @ 6 inches- 700 pounds.
Jan 13th Squat work out: 505 6 X 2 w/ 1 minute rest GM's 225 X 3 X10 Hypers w/ weight up to 1 X 10 w/ 25 pounds Leg Exts 3x10 @ 135 Leg Curls 2x8 @ 90 both legs Abs Biceps
I'll try to keep posting some info! Later, Niko Reply to this
1/14/2007 7:06 PM
Joe O wrote:
Hey is was intrested in attending the Feb 10 meet at the YMCA had a couple of questions.
1.)Do you supply the weights/bar? 2.)Is it raw because I dont have any gear? 3.)Can you use pads for the squat? Reply to this
1/14/2007 9:59 PMNiko wrote:
Hey Joe! Thanks for checking out our Blog. Also, very glad to hear that you are interested in the contest. To answer your questions, I will be supplying the ER Rack Bench Combo. I will not be supplying the weights and bar for this contest on February 10th. As far as the contest in MAy @ the YMCA, I will be providing everything for that including ALL weights and bars for the whole set up. Now, yes; you can compete RAW or equipped. I have at least 3-4 people already signed up who will be RAW. We DO NOT allow any pads on the bar. We also do not allow lifting gloves, or lifting straps. You can use chalk. However, you can wear a belt, a T-shirt and shorts. This contest is for beginners and others who want more platform experience. This will be for fun. The contest is not sanctioned. There will be a rules clinic. The contest will be judged with 3 judges. The squats will need to be parallel!!! You may go below parallel, but you need to go at least to parallel. The benches will be a pause bench,..no touch and go here or bouncing. I will give a press command in the bench. The deadlift will need to be erect. Give a chat back or a call! 717-779-5622, take care, Niko Reply to this
1/17/2007 11:06 PMNiko wrote:
Well, Not that Great of a work out the other night. I was not happy with this:
Jan. 16th
RAW Bench Rack lock outs. (about a 6 inch movement)- 700, then missed 715!
Regular Close Grip Bench (12 inch grip)- up to 415 for one rep.
1/18/2007 10:57 AM
dan wrote:
Front Plate Raises- 3 x 12 @ 45...Pussy I was thinking that about the peck deck. See you later! Reply to this
1/18/2007 5:18 PM
Shirley Cole wrote:
Dan, can you help me with learning how to properly wrap my knees for squats. I am trying, and I know that it is hard to do without seeing it done, but If you can give me any hints, It would be grately appreciated. I was able to squat my personal best last night in the gym, for 205. I know that doesn't sound too high, but for me, with my new wraps I got from Niko, this is a new PB. Reply to this
1/20/2007 11:18 AM
dan wrote:
In the garage we start at the top of the knee. Wrap toward the outside. Go once around the top to secure the top piece, then either make an wrap to the bottom and come back up or continue wrapping the whole way down. All a matter of ease and preference. And try to get used to wrapping tighter and tighter each time. Hope this helps, if not next time we see you Niko or I can give you a demonstration. Dan Reply to this
Speed Deadlifts- 8 stes X 2 reps w/ 45 seconds between rests. (Doing 8 sets in 8 minutes!!!) 405 X 3 X 2 455 X 3 X 2 475 X 2 X 2
Zercher Sqauts- 500 X 1 w/ just a belt.
Hyper Extentions- 3 X 12
Abs- 3 X 15 "Hip Ups"
Glute/Ham exercise (into a stability ball)- 3 X 6
BB Curls- 4 X 20 @ 55 lbs.
The Zercher Squat was a PR.
I feel better about this workout. Later, Niko Reply to this
1/20/2007 5:36 PM
Joe O wrote:
Well I cant make the Feb 10 one but I will be there in May. Wrestling season is almost over so I was wondering if GarageInk operates like a gym or a private place because I would definantly be intrested in lifting with you guys. Reply to this
1/20/2007 10:05 PMNiko wrote:
Yo! Reggie, Bill and the rest of the Gang came down today from Northeastern PA!!!! What a trip, I guess they ran into snow on the way down and Bill, just about got em all killed along the way!!! Just kidding! They arrived in one piece and we had a GREAT Time today!!!! I was happy to see that they all enjoyed themselves and we did a lot of training and shared some training tips!!!! I truly want to Thank these dedicated guys...sharing training tips, getting a better feel for the right technique and learning to do better Tricep work for Bill!!!! I hope these guys had as good a time as I did.
I tried to show off a little but it really didn't work out that way... could have done a lot better today as well....
3 Borad Bench w/ Shirt on- Hit 655. Raw Close grip bench (12 inches)- Hit 435. Skull crushers- got 255 for a set of 5. Tricep Pushdowns w/ Multi-Grippers- 2X 16 @ 80
Well, We gotta keep working on this. Guys, once again, Thanks so much for coming down!!! Great job, can't wait to see you guys again!!! Later, Niko Reply to this
1/21/2007 5:07 PM
Reggie wrote:
Niko, It was our pleasure !! We all walked away with more knowledge in that little bit of time then years at our dungeon lol. The trip is well worth it and yeah your a showoff LOL. Hey keep the training up and thanks to Dan and Emilio for their tips too. Lets hope the "tough love" on Bill works !! Time will definelty tell. Garage Ink has a real great group of classy fellas !! Thanks again !!!! see ya's again soon !! oh yeah and HOOTERS ROCKS !! Reply to this
1/22/2007 5:02 PM
dan wrote:
Well wrapping his legs both at the same time (in a drunken stupor of course) is about as big as wrapping one of yours. Hope your training is going well. Dan Reply to this
1/21/2007 6:29 PM
Shirley Cole wrote:
Thanks Dan, that makes more sense. I was trying to just start and the bottom like we do for edema in Nursing, and It just wasn't staying in place. Wednesday I will try it your way. Sounds like a "BRUSER".. Thanks again. Also Bill brought me the chalk from the Garage, so I won't keep dropping those Dead Lifts. Thanks again Dan. Reply to this
1/22/2007 1:39 PM
Shirley Cole wrote:
Jeff, thanks for the advice. I must meet this man. The wraps really help so much. Physically and mentally. Keeping those squats nice and deep, and powering up on the rebound. Reply to this
1/22/2007 6:08 PMJeff Fiss wrote:
If my knees and legs aren't bruised the next day after a meet, then Jere did a shit job and will be punished by my iron hand. I will own him on this blog and of course, on myspace. Heheeheh. -J Reply to this
1/26/2007 5:24 PM
Shirley Cole wrote:
Dan and Jeff, Look forward to seeing you both soon. My squat work out is tonight. Up to 205 right now which is my personal best. Had a great DL of 305 on Wednesday night, and almost had the 170 bench press. (Greg had to help me a little) For me the hardest part about the Squat isn't the squat it's self, it's the backing up away from the rack. I try to take small steps, but I guess, I just need more practice. Reply to this
Raw (just a belt) 365x6 410x5 410x5 410x5 410x5 500x1
Add 5lbs on next squat day 1-28-07
4 set of 5 Leg Curls 260 Rear delts 55 DB Shoulders press (machine) 260 Shrugs 425 U.R. Rows 145 Pull Downs front 250 T- Rows 135 One arm 110 Seated Rows 200
1/23/2007 9:13 PM
dan wrote:
Both you big guys use some strange word "elliptical" I was just wondering what is that? Is it a forein language or something? I know three hundred pounders cant be doing cardio. That would be unheard of! Dan Reply to this
1/24/2007 3:03 AM
Jim Pope wrote:
Dan, I don't know about Niko but I'm trying to keep the hour glass figure. Being a Diabetic the "C" word is a must for me. Plus it is always the last thing I do because I hate it. How did an elliptical get into the Garage? Niko taking in stray equipment now....LOL
1/24/2007 7:13 AMJeff Fiss wrote:
You think I got as strong as I am today because I train like Peter Pan(Ego Killer) over here??? FERGEDABOUDIT!!! Reply to this
1/25/2007 10:21 AM
Tim Meckley wrote:
There is no way in hell you will ever train like peter pan! because they don't make green tights big enuff for your BIG ass! Reply to this
Band Box Squats- 410+ strong bands 4x2 Band Box Squats- 460+ strong bands 4x2 These were done with just a belt w/ 75 seconds rest between sets.
Close stance Good Mornings- NO belt, up to 405 X 5 to parallel.
Heyper Extensions- 3 X 12
Leg Exts.- up to 160 for 3 x 10
Leg Curls- 90 3 x 8
Abs.
No eliptical this time!
Garage Ink will be at the NJ State Powerlifting Championships this weekend. Hope to see you all there.
Garage Ink just made some updates to their web site and inventory of equipment. We added the beanies, new red t-shirts, and upcoming events page. We now have some more squat standards w/ hydraulic jacks, a reverse hyper, and more odds and ends.
I really love the fact that we can all get on this forum and post up our logs. I think it is crucial that things be recorded to the T.
I just got back from the Dr's office from getting an antibiotic for a bad sinus infection that set in Wednesday night. Turns out, both the back and front sinuses are completely black. Another reason I went to the Dr. today is to address a significant swelling that I have had for the past 2-3 weeks in my left calf, ankle, and foot. It doesn't hurt at all, but it was becoming a concern. I told him that it has been there for about 2-3 weeks.
Before I went to the office today, I looked in my log a month back for something that could have caused this. Here is the post I found:
12/29/06 DL
Did not train today. Was going to go to Iron Sport early this morning, but I am still having trouble with the tendons and muscle behind my left knee. I think I definately tweaked something Tuesday night during either squatting or sumo pulling. Not sure, didn't feel it at the time. Anyway, it is hard to straighten my leg and am walking with a nice limp. I'm just going to ice and advil it hard today and hopefully get after it tomorrow at PSC for some heavy pin pulls above the knee, so I can kill some time at work.
Notice I said "left" knee? The swelling is in my left leg. The doc asked me if it felt like I had been shot in the leg the next morning. I said absolutely yes. Turns out, I may have ripped a muscle in the leg called the "plantaris" which is a muscle no thicker than a pencil. Doc said that since my quads,hams, and calfs are so thick, it would be hard to sense a muscle like that going. When the pain my leg went away, the swelling stayed. So the Doc gave me a duiretic to get the swelling out of there so he can take a closer look.
The moral of the story is that I totally forgot about this injury to my leg last month. Because I had it written down, I was able to go back and refer to it. Training logs are great tools to go back and see what worked, what didn't work, and what caused what. If I did not have my log, it could have been misdiagnosed and called for a bunch of extra medical tests at my expense. Oh yeah, blood pressure is 130/80, perfectly normal so that's good. I was worried it may have gone up because I haven't had it checked in awhile. Next month, I'm going for bloodwork and tests to make sure everything else is in check.
I guess for now, I'll keep my training limited to speed work, kettlebell work, and sled dragging until I stop using the duiretic. Not a smart idea training too too heavy when you have a medicine sucking all the water out of your muscles, increasing the chance of more tears. Ok, enough for now. -J Reply to this
1/26/2007 8:23 PM
Jim Pope wrote:
1-26-07 Bench-(bwt 327) The Holidays are finally coming off
Raw (just a belt) Bar x10 275x10 1 pause 320x5 1 pause 320x5 1 pause 320x5 1 pause 320x5 1 pause 405x1 Ugly, but it went up
add 5lbs on next bench day 02-01-07
4 set of 5 Incline bench 275 Close Grip Bench 275 Ext 120 Curlbar Ext. 140 One Hand Rev. Tricep Ext 40 Curlbar Curls (wide grip) 140 Seated Curls 55 Preacher Curls (mach-wide grip) 140
1/29/2007 2:04 AM
Jim Pope wrote:
01-28-07 Squats- (bwt. 327) I hit the chiropractor's office after benching on Friday. Its was my first visit in about 4 or 5 years. It made a huge difference in my workout today. Everything felt lite for some reason. I back felt great for the first time in a long time.
Raw (just a belt) Barx2x5 365x6 415x5 415x5 415x5 415x5 500x2 Deep. Gary watched them
add 5lbs on my next squat day 02-5-07
Deads (just a belt) 515x5 585x2 585x2 600x2 Again it felt lite
add 5lbs on my next Deadlift day 02-11-07
I had to skip the rest of my workout becease something come up.
1/29/2007 5:29 PMNiko wrote:
Hey Folks! Just got a chance to sit down and chat about this weekend! It was a great weekend all the way around. Rob Wagner has one of the finest “Training Facilities” in the country, PERIOD! Notice I did not say “Gym”; I said Training Facility! This place was HUGE!!!! And so was his equipment! 35 yards of the newest turf inside to do speed drills, 3 on 3 or 5 on 5 football drills. 5 lanes of all weather track for 50 meter sprints, tires and kegs for strongman, and a satellite site for PARISI Speed School. the best Sorin Made Equipment and all the rest of whatever you needed!!!!! Amazing place and amazing staff that kept things clean and running very smoothly! If you are going to make a road trip to Atlantic City, I highly recommend that you stop in and see this facility!!! www.oceansidesj.com
Now, onto the contest. About 50 or so lifters. The lifting was very good. The judging was very tight. Many first time lifters. Some familiar faces and all around intense lifting. It was really cool to see that the facility offered for it’s members to watch the show and many did!
PennState Powerlifters showed up in full force! We had a great time and the lifters really did well. Kevin in the 132’s squatted 303, benches 198 and pulled a big 385 for an 886 total. JT @ 148 had trouble all day but did pull 396. He’ll come back from this learning experience and do well the next time around! Scott in the 165’s squatted 336, benched 281, and pulled 396 for a 1013 total. Brian at 181 got his experience with the red lights but managed a 413 pull. Jim in the 198’s squatted 391, had troubles getting a bench in but did pull and lifted 501. Ben in the 220’s squatted 462, benched 319, and pulled a huge 551; totaling 1333. And finally, Jared in the 242’s squatted 468, benched 358, and pulled a 501 to get 1327. These guys are really working hard and it shows. The Powerlifting Team will be getting ready for PA States, The prison meet and some will be off to Collegiate Nationals in April. Let’s give them our support each and every time we see them, they deserve it!
Now, Garage Ink time!!!!!! Emilio Frattaruolo…coming in off a bomb out @ the Northeast Regionals in December had some goals and determination for this meet. As Emilio had troubles in the squat @ the last meet; we focused more on getting it dialed in for him during the break. We opened with a PR 457, Nailed it!!! Jumped to 479 on a second. Bar was too high on his neck, threw him forward,..no lift. We repeated on the third with 479. Great set up, deep squat, nice push threw the middle and while I was screaming for joy, the head judge took a little while to give the rack. This slight pause for Emilio let him loose his balance and just before the “Rack” call came, he took a small step. Well, hey. We got a squat in, it was a PR; better than we did last time. On to the bench. We opened with a PR again with 275. Shirt was a little tight, small hick up in the middle, still locked it out. 3 reds for the hick up. Reply to this
1/29/2007 5:31 PMNiko wrote:
So, repeat on the second. Good set up, good decent, good drive, and good lift. Hey we got another PR! Lets roll to the third bench. Put 292 on the bar. Emilio came out fired up. This bench was a fine lift, unfortunately it was turned down for a slight sink into the chest. I believe this only occurred due to the longer than normal wait for the Press command. Anyways, he’s in the meet, 2 PR’s and we get ready to pull. Opened with 440. It rocketed up! Next 479. Got it…looked good. He wanted 501 for his third! Good pull off the floor, rounded his shoulders in the middle, it hung a little, had to put it down. No lift. However, what a fine performance for him. I am very proud of him. He came back from a bomb out, just over a month ago and set 3 PR’s. (squat, Bench and total). He took 2nd place in the out of state category. He totaled 1212, which is a 105 pound improvement since last year. And the lifts that he attempted would have given him the qualifying total for Collegiate Nationals. I feel he did a great job, he learned a lot and made some very good strides for his confidence!!!! Great Job Emilio!!!!!!!
Glad to have all the people stop by the Garage Ink booth this weekend! I want to thank Rob Wagner and Jim Nicolosi for allowing me to be part of the great show and can’t wait to go back again!
1/29/2007 11:36 PM
Reggie wrote:
Hey Great job Emilio ! glad to see the PR's nice job keep up the great work hoping to make it down the 10th but not sure yet again congrats !!!!! Reply to this
1/27 Tired, very tired. Had the NJ meet all day, sitting a the booth cahtting coaching, and only 3 hours of sleep thanks to Jim Nicolosi!!!! What can yousay, when you stay 15 mins away from Atlantic City,,,whew! Anyways,
Speed Deadlifts- 8 sets in 8 minutes. (Stayed light due to the above mentioned.) 405 x 8 x 2. Reverse Hypers- 4 x15 Leg Extensions- 4 x 10 Leg Curls- 4 x 10 each leg Abs- 3 x 15 "hip ups" DB Curls- "drop sets" started with the 45's.
1/30 Speed Bench -8 sets x 2 reps, waived the weight from 325 to 365. -8 inch close grip lockouts w/ 315 x 22 reps. -Multi Gripper Tricep extensions, 3 x 16 w/ 80 pounds. - Reverse Delt pulls w/ 80 pounds for 3 x 15 - Assisted Pullups. ( my fat ass can't do them myself) 3 x 12 - Abs. Reply to this
4" lockouts, ring grip: 500/1, 550/1, 605/1, 655/1, 700/miss, 675/miss. Not getting too thrilled about this because by the time the bar got this heavy, it was bending pretty good, thus only making it like a 2" lockout. Still felt good to get that heavy weight in my hands. That's a tendon builder for ya.
Light band extensions: 4x20 not to failure.
Chest supported row+light band over bar: 4x6
Lat pulldown to belly: 4x8
Behind the neck pulldown: 4x8
Banded rear delt flyes: 3x15
Notes: Next week, eliminate heavy rack lockouts on DE bench and go with either a DB extension or pushdown. Definately having a negative effect on ME work. Tried for a few weeks with no positives. Keep rack lockouts on ME day. Reply to this
Rack pull from above the knee: 135/8 225/5 315/3 Belt: 405/3 495/3 585/1 610/1 (Dumbass me got distracted talking to Steve and Mark C and forgot to load the other 25 on the other side. Felt pretty weird. This should have been 635.) 675/1 725/1 Belt and straps: 805/1
RDL's, 3 sets chain on bar, no belt, straps: 135/5, 225/3, 315/3, 365/3
Ab crunch machine: 4x15
Standing cable abs: 4x12
GHR's: 3xfailure
32kg. double arm KB swings, close stance: Man!! Two KB's are the shitzit!!! Yeah!!! Reply to this
2/2/2007 8:24 PMNiko wrote:
2/1/07 Workout Band Box Squats- These are done Raw & w/ the strong blue bands. 3 x 2 w/ 410 + bands 3 x 2 w/ 460 + bands 2 x 2 w/ 480 + bands
Wide stance GM's- up to 405 x 5 Hyper Extentions- 3 x 10 Leg Extensions Leg Curls Abs
No bicep work, had to put the new Reverse Hyper in the garage!
2/4/2007 12:27 AM
ratch wrote:
No bicep work, had to put the new Reverse Hyper in the garage Are we going to bolt it down? Should be good for tuesday depending on sleep. Good for saturday as long as you need help, Ryan's game isn't until 4:30 See you tuesday, dan Reply to this
2/5/2007 12:52 PMNiko wrote:
Hey! Thanks for giving me a shout Ratch! Yep, we will be bolting the Reverse Hyper down. No need to go flying off into the lockers!!!! That's awesome that you will be there!!! If anyone else is looking to volunteer, give me a shout @ 717-779-5622! Later, Niko Reply to this
2/5/2007 12:58 PMNiko wrote:
2/3- Workout! Well, Very tired after moving Big Daddy most of the day into his new house!!! Very nice place, I think he'll be very happy there. Gave him a whole new set of weights, a Ludlow Bench, and plate tree for his house warming gift.
Anyways, did light upper body.
Incline DB Press- 3 x 10 w/ Pause @ 115 Incline DB Flys- 2 x 8 @ 115 Peck Deck-up to 220 x 10 Tricep Extensions w/ Multi-Grippers, 4 x 16 @ 75 Side Lateral DB Raises- 4 x 8 w/ 40's Assisted Pull ups. 3 x 10
Once again, tired from moving all the big stuff @ Big Daddy's. Niko Reply to this
Raw (just a belt) 365x6 420x5 420x5 420x5 420x5 500x2 Deep
Add 5lbs on next squat day 2-11-07
4 set of 5 Leg Curls 260 Rear delts 55 DB Shoulders press (machine) 260 Shrugs 425 U.R. Rows 155 Pull Downs front 250 T- Rows 135,135,180,180 One arm 110 Seated Rows 200
Did Romanian Deadlifts (RDL's) up to a heavy max single. These were done RAW, no belt, no straps. Hit 655 for a single.
Close stance Good Mornings- 3 X 6 @ 315. Reverse Hypsers- 2 X 12 Leg Extensions- 3 X 10 ssingle leg Leg Curls- 2 X 8 single leg Biceps- BB curls, 3 X 10 @ 95 Reply to this
2/8/2007 12:47 PMNiko wrote:
Getting ready for this weekends little contest at the Shrewsbury YMCA. I hope to see a lot of folks come out and support the lifters. This is a small contest for the beginner lifter or who ever wants more platform experience. A no frills kinda meet, but lots of fun for all, I hope! I believe we have about 10 lifters committed to take to the platform. You can register at the contest, - "Walk In". Be there early if you will for weigh-ins @ 11:00. I will have the ER Rack Combo there for the platform. I want to thank in advance all of those who have volunteered to come out and support and help at this contest. Without all of you, it makes it very difficult to have a nice show for the lifters. Anyways, Hope to see you all this weekend at the Shrewsbury YMCA!! Later, Niko Reply to this
Pin press bar set at chest, flat back, no arch, ring grip: 135/5, 225/5, 315/3, 365/1, 405/1, 425/miss, 410/1 I still think this is probably one of the most brutal low end movements you can do for your bench. Actually, I didn't have a pin high enough, so the bar basically started about an inch indented into my chest, so I couldn't arch either, I did these flat backed. The pec strain and grinding effect of these is just retarded. I did do a 475/1 with the bar at the chest before, but it was a competition grip and had mad arch going on.
2/10/2007 12:17 AM
Mike Cagliola wrote:
The Garage Ink family adds another member! Marissa Lynn Cagliola was born today weighing in at 7lbs 8oz. Let's hope she is a good sleeper!
Mike Cag Proud father and member of Garage Ink Reply to this
2/10/2007 6:47 PMNiko wrote:
Ladies and Gentlemen, We just got back from finishing the 2007 YMCA Powerlifting Contest, presented by Garage Ink Powerlifting. First and foremost, I want to thank all the help from my volunteers/ guys from the Garage Ink Team. Daryl Martin, Tom Getsinger, Jere Hess, Dan Ratchford, Tony Forella, My wife Dyan Hulslander, and Ryan Reevie. You guys were AWESOME!!!!! Thank you so much for making this little contest a success!!!!
We had 18 lifters compete!!!!!! I was very impressed with the turn out! For a little show that was no frills, for beginners and others who wanted to get some more experience, I think we had a great time!!! We started on time at noon and were done with all three lifts by 2:30 P.M.!!!! I don’t think that’s too bad. We even took 2 breaks in between the lifts for all to warm up. Lifters came from as far away as Scranton, Baltimore, Carlisle, and others were local; the Shrewsbury and Stewartstown areas. Here are the results:
Division Name Squat Bench Deadlift Total Place
·123 Women o Tracey Niel 100 80 140 320 1st 148 Women Cheryl Gibson 255 150 280 685 1st 198+Women Laura Schaech ----75 225 300 1st 132 Men Josh Schlappich 215 185 315 715 1st 181 Men Ryan Schlappich 275 235 420 930 1st 198 Men Howard Asche 505 340 505 1350 1st Jason Bentzel 350 335 405 1015 2nd Ryan Kilgore 310 235 405 950 3rd Joe Strayer 300 225 405 930 4th Tim Meckley 315 155 365 835 5th 220 Men Joe Hirsch 550 415 505 1470 1st Eric Ruth 450 275 475 1200 2nd Allen Shipley 275 275 475 1025 3rd 242 Men Drew Fowler 225 345 405 975 1st 275 Men John Britcher 275 280 425 980 1st Joe Zwick 225 260 235 720 2nd
Bench ONLY
181 Men Brock Morningstar 315 1st 198 Men Nick Cessna 315 1st
I want to thank the Shrewsbury YMCA for allowing Garage Ink Powerlifting to come in and run the show. I am excited about the upcoming USAPL PA State BP & DL contest that will be held at this venue in MAY!!!! The crowd today was Fantastic!!! They supported all the lifters and were VERY,VERY, VERY vocal!!!! It was kinda cool, we were stuck in the Y’s weight room, crowded for the fans, but a nice balcony that they could go up to and look down on the action. May’s contest will be held in a spacious and accommodating roller rink attached to the “Y”.
Thank you once again. I think we all had a great time and hopefully we’ll get to see you back in May! Great Job!
Take care, Niko @ Garage Ink Powerlifting www.garageinkpowerlifting.com Reply to this
Add belt: 315/3 405/1 455/1 515/1 Very awkward feeling. My set up is similar to Sniffy's with not a whole lot of hip sink. I'm used to pulling with my quads so this is very new.
Conventional, belt, decided to take a weight today: 495/1 545/1 585/1 615/1. Solid rep. Doesn't feel as light as it should however, I am no where near contest ready, nor do I want to be. First time since December I pulled a heavy weight from the floor. Pretty solid and smooth rep considering I trained in the gay gym, and with very little psyching up. I'll take it for now.
Dimmel deads, no belt: 225lbsx15x3, man I forgot how much these suck!! Low back is obliterated!!
Took it easy today. Upper back still pretty ripped up from all the pulling yesterday. This is an early week since I am leaving town Thursday night, so some workouts are back to back which really sucks. Reply to this
2/12/2007 2:28 PM
Tim Meckley wrote:
Niko, I want to thank you and the garage ink team for making my first power lifting contest a memorable and fun one.
I also want to thank Jere and Dan for the helpful tips during the meet. I went nine for nine and hit (3) pr's so I guess it was a good day.
So again, thanks Garage Ink Team. Daryl Martin, Tom Getsinger, Jere Hess, Dan Ratchford, Tony Forella, Dyan Hulslander, and Ryan Reevie
And the big man, You Niko, can’t wait to compete in my next one.
This work out SUCKED!!!! -6 inch lock outs done raw. Hit 700 then missed 725. -6 inch lock outs, done w/ Close Grip...was pissed so I did 315 for 26 reps. -Multi Gripper Tricep Pushdowns- 3x16 w/ 80 pounds -Reverse Delt DB Flys- 3x12 w/ 25's -Lat Pulldowns to front- 3x12 -lat Pulldowns to face-3x12
Thought I was supposed to stop being a pussy, but I see I'm only pretending!!! Niko Reply to this
-8 sets of 2 reps, done w/ 45 seconds rest between sets. - 415 x 4 x 2 - 465 x 2 x 2 - 485 x 2 x 2.
-Extra wide Sumo DL for hip and speed. -145 x 3 x 12
-Zercher Squats- worked up to a MAX 505!!!!!
- Leg Extensions 3 x 10 - Leg Curls 2 x 12 - DB Bicep Concentration curls
505 Zercher squat w/ just a belt, walked out, elbows between the knees deep. Stopped being a pussy last night. Niko Reply to this
2/17/2007 6:46 PM
Tanya and Fernando wrote:
That day at the Hungry Parrot must have been our lucky day. My fiance looked over your website and we both really enjoyed the pictures and all the information you had. Great site BTW. I was working when I saw you so I wasn't able to speak much information concerning my fiance and his weight lifting. He would like to speak with you and showed lots of interest in your club. I'm not completely sure about the pds he lifts or the records but he will be calling you and hopefully can speak with you more. Thank you, Tanya and Fernando Reply to this
2/18/2007 10:31 PMNiko wrote:
Hey Tanya and Fernando! It was my pleasure and honor to meet you! Can't wait for you guys to come down and check the place out. I hope things work out so you can come down on Thursday! Looking forward to helping you guys out! Thank you for your kind words! See you at the Garage on Thursday!!! Take care, Niko Reply to this
2/19/2007 11:21 AMNiko wrote:
2/17 Workout. Put the Katana Bench shirt on for the first time this period.
-3 Board Press w/ shirt- Hit a good 705! -Multi Gripper Triceps-4x16 -Side Lateral DB Raises-3x8 -Band pull downs for lats-Average bands for 4x20
2/20/2007 9:26 PM
ratch wrote:
2/20 workout -jumped in and out of a truck 125-150 times -walked about 3-5 miles -weighed in tonight at a sveldt 253 I have to lift some weights! See you Saturday. Dan Reply to this
2/21/2007 12:16 PMNiko wrote:
HOLY CRAP!!!!! What da hell...you better start training now, before you end up in the 220's!!!!!!! Man, that's alot of freakin cardio!!!!!! Can't wait to see you back at the Garage!!!! Later, Niko Reply to this
2/21/2007 12:21 PMNiko wrote:
2/20 Workout -Band Box Squats- worked up to a heavy single w/ just suit bottoms on and a belt. NO WRAPS and NO STRAPS. I hit a 640 plus the strong blue bands for a single. (I think that could be right around a 790-800+ at the top) -Hyper Extension- 3 x 10 -Hyper Holds- 2 for 1 minute each -BB Bicep curls- 4 x 21's
Felt good considering I am fighting a cold! The band box squat was a PR! Later, Niko Reply to this
2/25/2007 9:32 AM
Shirley Cole wrote:
Niko, what is a band box squat? My squat is coming along nicely, still working on my balance with the "backing up" part, but it is getting better. Working toward a 235 squat, we'll see what happens in March. Reply to this
2/25/2007 4:34 PMNiko wrote:
Hey Shirley! Without trying to talk too scientifically, I will attempt to explain with realistic terms. Band box squats are performed with additional resistance provided by a set of bands. These "bands" are like huge rubber bands. Some are made by the Jump Stretch company while there are also others made by different companies. They vary in size and vary in different resistance strength. Some can add approximately 50 pounds of resistance while others can add up to 200 pounds of resistance. The bands are looped onto the bar and anchored to the base of a power rack, bench, or even dumbells. This will add more resistance to the actual bar weight. Thus acting like an old Nautilus type movement. Where the top of the movement will have more resistance and at the bottom of the movement, the resistance "unloads" to go to the bar weight or just a little more! When you extend through the movement you will have to push harder as the resistance is added due to the bands stretching out. You can also do reverse band work where the weight is "lightened". This is usually done for speed work.
I was doing this with type of exercising, while performing the squat. As I squat, I sit down to a box that is only 15" high. I pause on the box, then stand to an erect position. Refer back to the original post to see what kind of weight I was doing with this.
We will have to take some videos and post. I think we do have some on wwww.egokillerpowerpage.com
3/4/2007 5:24 PM
Shirley Cole wrote:
Thanks Niko, I think I have a mental picture of this "new torture". As long as it works, thanks again. Reply to this
2/24/2007 12:46 PMNiko wrote:
2/23 "Total Night" @ Iron Sprot Gym in Glenolden, PA (Southside of Philly)
Had an AWESOME time last night! Great to see a lot of new faces who were lifting and some of the "Icons" who stepped back onto the platform at IronSportGym! Steve Mann was on a roll with a strained groin, even. 785 sq was nice! 575 was not a limit bench, we actually allowed a 4th attempt try @ 600...close, but no lock out. Then a good and easy 635 pull on a second and just missed grooved a 670 final pull. VERY, VERY, VERY impressive night on everyone’s part!!! All the lifters did very well. We had 2 Garage Ink team members who did very well for only their second time on the platform. Congrats to Cheryl Gibson and Tim Meckley on their New PR’s! Cheryl got a good 255 squat, a good 150 bench and a very nice 285 pull for a 690 total @ 148. Time did an amazingly deep 320 squat, a very good 160 bench and a sweat pull of 370! Tim's total of 850 is a 15 pound improvement since the Feb 10th meet @ the Y! Pat “The Human Vise” Povilaitis was just truly amazing with his demonstrations. Just when you think you are strong, then comes a freak like Pat to put you in your place!!! We should have some videos soon of what this guy did, you WILL NOT BELIEVE IT!!!I think Steve and the Iron Sport crew will have to expand the gym next time to hold everyone!!! This fun night is getting very big and very fun for all who come to watch and participate!!! Hope to see you all soon! Thanks for letting us be a part of the show! Take care, Niko @ Garage Ink Powerlifting! Reply to this
2/25/2007 9:27 AM
Shirley Cole wrote:
WOW, I am so excited to see another Women stepping up to the plate. Cheryl Gibson, Good job, hope to meet you at one of othe up coming meets. Keep up the good work. Shirley Reply to this
2/24/2007 12:50 PMNiko wrote:
Folks! Check out these other web sites for contest info!!!
Rack pull, center of knee cap, belt, no straps. SUTHERLAND BAR: 155/8 245/5 335/3 425/2 515/1 565/1 605/1 640/1 660/1, done. Man, this bar is a beast. It gives me a more realistic feel for a max dead at the top during rack pulls. I love it.
Concentric Zercher squats, belt: 135/3 225/3 245/3 265/3. I reset after each rep using a conventional deadlift stance on all reps, Ass was to the floor at the start of each rep. Brutal!!
-Rack Pulls- Pulled from at the Knee Cap. -Pulled up to 765 with just a belt. -Pulled 815, then 900 w/ straps -Missed pulling 1010 half way up the thighs….not happy!!!!
-So I decided to do heavy Romanian Deadlifts! (Just a belt, NO Straps!) - Walked out w/ 700, dropped below the knees, pulled up good! - Went to 725, dropped below the knees, pulled up, lost grip!!! - See pics of the torn up hand!
-Hyper Extensions- 3 x 12 -Leg Extensions- 3 x 10 single leg. -Leg Curls- 2 x 10 both legs
Set back a few days with a torn up hand. We’ll have to see. The 700 R.D.L. was a PR!!!!! Later, Niko Reply to this
3/1/2007 6:53 PM
Jim Pope wrote:
Bench-(bwt 330+) Well, I can say todays workout was much better than last weeks mess. I will be on my way to Australia in about a week and a half.
Raw (just a belt) Bar x10 1 pause 295x10 1 pause 340x5 1 pause 340x5 1 pause 340x5 1 pause 340x5 1 pause 405x2 Had a spotter today that I could trust
add 5lbs on next bench day 03-09-07 my last before the trip
3/2/2007 12:10 PMNiko wrote:
Jim, It is good to hear from you! Please, have a safe trip and best wishes. Let us know how everything goes. Tried to call you the other day. Left a message, didn't know if you got it! Take care, give us a chat! Later, Niko Reply to this
Raw 2 board, half thumb on smooth, monster mini on bar:
To chest: bar+mmb/10 95+mmb/5 135+mmb/3 185+mmb/1 225+mmb/1
2 board: 275+mmb/1 295+mmb/1 315+mmb/1 335+mmb/1 355+mmb/1 Biceps were killing me today but dumb-ass me left the Advil at home. Did not do high end lockouts after because of the pain.
3/3/2007 5:17 PMNiko wrote:
The last 2 workouts w/ a busted up hand. 2/27 Speed Bench -325 up to 380 for 8 x 2 -Close Grip Bench = 430 X 1 -Lying DB Tricep Extensions = 4x8 @ 80's -Seated DB Shrugs- 4x15 @ 80's -Lat Pull Downs to front- 3 x 12
3/1 Band Box Squat - These were done w/ suit bottoms and a belt. Worked up to heavy single w/ the strong bands. 660 + Bands = right around 780-810 @ the top. -Olympic Good Mornings- 5x5 @ 225 -Hyper Extension- 3 x 12 -One Legged Extensions -One Legged Curls -Abs- "Hip Ups" 3x15
The Band Box squat was a PR by 20 pounds. Later, Niko Reply to this
Rack pulls, 2 inches below center of knee cap, belt, no straps:
bar+monster mini band/10 135+monster mini/5 225+mmb/3 315+mmb/3
Add 3 sets of chain(roughly 60lbs total at lockout: 405/2+mmb+chains 455/1+mmb+chains 515/1+mmb+chains 535/1+mmb+chains
I couldn't tell you how much all that shit is. If I had to guess, I'd said the monster minis gave 120-150 at the top, plus 60lbs of chain at the top. So I suppose my last GRINDING single at 535 was 745 at the top. I really couldn't tell you, I'm just guessing. I did this for a reason. Anybody who knows me knows my lockout in the dead is for shit. Since I can use pretty heavy weights at and above the knee, I can't use as much free weight below the knee for obvious leverage reasons. I don't want to give up my overload at the top, so I added as much shit as I could to get that heavy overload, while still being in the mid 6's below the knee. Best of both worlds. I'll tell you one thing, these are fucking BRUTAL!!!
RDLs off a 4 inch step, no belt, straps 225/3 275/3 315/3 365/3, easy reps here, just stretching out the hams and low back.
3/3/2007 9:43 PMNiko wrote:
What a day at the Garage today! We had special guests Mike & Don Kuhns come in from Allentown today. WOW!!!! This Father & Son combination are too tough for anyone!!!!! Lets start off with Don Kuhns, who turned 55 today! Happy Birthday!!! He gave himself some nice presents by Squatting 405 RAW!!!! And then he benched 253 for a RAW triple!!! Very Nice!!!
Mike Kuhns...folks, don't miss Saturdays lifting at PA States!!!!! At 132 pounds, this guy is going to re-write the records books!!! Mike squatted a very nice 573!!!!! Yes, I said 573 @ a body weight of a bout 137. It was easy and deep!!!! Lets go onto the bench!!! He warmed up RAW and finished w/ 336 RAW!!!! Then put his Titan bench shirt on and stroked a very nice 402!!!!!!! Yes, I said 402!!!!!! I think with a little more help from Garage Ink that we can get him to 429-440 @ 132!!!! And he knows it to be true!!!!!!!
Tim Meckley came over to train and meet the Kuhns!!! Tim is one of my training clients. He just did his second meet ever at Total Night. He is looking to do his first sanctioned meet at PA States! Tim Rack Pulled at above the knee a very nice 585!!!! Not too bad for a 198 pound semi-pro golfer!!!!!
Dan Ratchford came back to the Garage finally!!!! Dan has been through some job issues and finally got what he wanted! He drives full time now for UPS! I am very proud of Dan and very excited for him. Those close to Dan know excatly what he has been going through!!! Well, at a slim and trim 249 pounds....YES...Dan has lost 20 pounds since you all last saw him!!! He came in and squatted a few box squat reps with 315. Then he moved onto the rack pulls. At sumo stance, and over hand grip; Dan pulled a very nice 765!!!!! He just missed an 815. Not too bad for losing 20 pounds and having to take off about 1 1/2 months worth of training!!!!
I did some heavy shirt work in the bench later today. I worked up to a 705 off of a 2 board. I got a little greedy and went for a 733. We didn't use any boards. I got it down to about 3 inches off the chest, it wouldn't touch. I drove it back up to about 3/4 of the way. Too much for today. But we were happy with the 705 off the 2 boards.
Take care folks and we'll see you at PA States!!! Niko www.garageinkpowerlifting.com Reply to this
3/6/2007 1:09 PMNiko wrote:
We appologize for the inconvenience!!! Sorry that our picture page is not up at this time. The web master is doing some work with his network. Hopefully we can get our issues solved and we will be back up soon! Thanks for your understanding. I do have new photos to post too. So, please stop back soon and check out some pics of the last Garage Ink Test day with the Kuhns! Take care, Niko Reply to this
Close grip bench, half thumb away from smooth, paused at chest: bar+monster mini band x 10 95lbs+mmb/5 135lbs+mmb/3 185lbs+mmb/3 225lbs+mmb/1 275lbs+mmb/1 315lb+mmb/1 grinding rep.
4 inch lockouts, ring grip 315/5 405/5 495/3 585/2, 10 sec hold after second rep
Monster mini band extensions: 4x15
Chest supported row: 4x6 with 2 monster mini bands and bar weight
Tested the torn up hand. -Deadlifts- Pulled 710 pretty good. (Maybe 20 to 25 more was there) -Bicep work DONE!!!!! That was enough for tonight, didn't push it! Niko Reply to this
3/9/2007 6:45 AMJeff Fiss wrote:
Niko and Mountain take 7th and 11th in the 2006 USAPL rankings!! Squats were ranked 7th and 8th respectively! Reply to this
3/9/2007 11:03 PMNiko wrote:
Other PA Lifters who were ranked in the top 20 were: 132-Mike Kuhns-3rd 132-Kos. Bahchevanov-4th 148-Maliek Derstine-4th 165-Mike Cagliola-10th 242-Steve Mann-3rd 242-Ray Ebner-10th
Steve had the number 1 bnech @ 242 w/575!!!! Later, Niko Reply to this
3/9/2007 11:06 PMNiko wrote:
3/8 Workout- -Incline DB Presses-3x10 @ 115 -Incline DB Flys-3x6 @ 115 -Straight bar skull crushers-up to 295 x 1 -Standing Military Press-3x8 -1 Arm DB Rows-3x10 @ 115
The skull crushers were a PR. 295 for a single!!! Later, Niko Reply to this
3/10/2007 9:46 AM
Jim Pope wrote:
Bench-(bwt 330+) My last Bench work out before leaving for Australia. It went well....
Raw (just a belt) Bar x10 1 pause 295x10 1 pause 345x5 1 pause 345x5 1 pause 345x5 1 pause 345x5 1 pause 405x1 went easy
RDL's, belt, straps: 315/3 no belt 365/3 no belt 405/2 belt 505/1 belt 555/1 belt 605/1 belt, fairly easy rep.
24kg KB snatches: 3x5L+5R
Ball crunches: 3x30
Crunches on floor: 3x30
Man, I question my heterosexuality with this practice. Strength just wasn't there and I feel very gay right now. I even used my gay belt to do my gay RDL's because my gay low back is very much fried. Gotta get better than this if I want to do well in St. Louis.
3/11/2007 8:46 PM
Jim Pope wrote:
03-11-07 Squats- (bwt. 330+) I couldn't of ask for a better workout than I had today going into the contest. It took an easy squat warmup set to get my head in the right place. Everything I touched today felt lite.
Raw (just a belt) 135x5 385x6 445x5 445x5 445x5 445x5 1 pause We decided to skip the heavy squat today and use it for deadlifts
Deads (just a belt) Again, they felt lite...... 500x2 500x2 585x1 600x1 625x1 640x1
Video of my last two deadlifts can be seen on www.teamruthless.com
3/10- Max Effort Band Box Squat -680+ the Blue Strong Bands. (PR) -Abs and Biceps for this day. Took it easy after that one. Whew....
3/13- Speed Bench -315 to 365 for 8 sets of 2 reps. -Close Grip...Only went to 315 (Daryl got hurt druing his deadlfit...couldn't get a lift off. Thanks Daryl!) - Straight Bar Skull Crushers- up to 225 for 2 x 5. -Multi Gripper Tricep exts.- 3 x 16 -1 Arm DB Rows- 3 x 8 @ 115.
I would like to ask for any volunteers for being part of the spotting and loading crew for the May Bench and Deadlift Championships. I will feed you and put a few t-shirts in your hands for the hard work that you would do. Anyone who is interested, please give me a shout or email! Thanks! Niko Reply to this
Andrew is a personal trainer for the company I work for. Very good trainer and is new to powerlifting. He had a 25lb PR today to his bench, and I had a good day as well. Reply to this
* Bold numbers indicate PA State Records. Reply to this
3/20/2007 8:59 PM
Reggie wrote:
Niko there will be like 4-5 of us from NYM competing at the meet and we'd be more then glad to give you a hand with anything you need are you going to be setting up a table with supps and stuff ? Reply to this
3/21/2007 9:06 AMNiko wrote:
Hey Reggie! Cool, Thanks for your willing to help. I will be setting up a booth at PA States as well as the Troy Bench Contest! Hope to see you guys soon! Take care, Niko Reply to this
3/21/2007 9:26 AMNiko wrote:
Just thinking of Corey Rideout and wishing him a speedy recovery. This past weekend at the Rockview meet; as Corey was attempting to bench 455 RAW, the bar slipped out of his grip and came crashing down on his chest. The spotters tried to stop it, but it all happened very fast. Corey was taken out with a possible sternum injury. I have not heard anything about his condition. If anyone sees or knows any updates, please pass them on. I wish Corey a healthy and speedy recovery.
3/24/2007 5:57 PM
Joe Sauble wrote:
Hello checked out your site. I have a couple questions. Myself and the guys i train with in Hanover are interested in trying out the usapl. few of us have lifted in ipa/apa with 2ply gear what do u guys reccomend single ply wise. as far as gear we currently have none. we were looking at getting started at the rockview meet in june.
3/26/2007 10:28 PM
dan r wrote:
Most of us in the garage use titan gear. Bench shirts are either fury or f6, but if you're used to 2 ply the katana might be more to your liking. as far as squat suits most of us have titan centurians. A couple have Inzer stuff which is alright too, but with Niko being a Titan Distributor we get quicker service through him. Hope this helps. Dan Reply to this
3/29/2007 3:10 PMNiko wrote:
Thanks so much for checking out the site! As well, thanks for your interest in the Titan Gear! Dan answered that question perfectly for you. Just one slight tip. The USAPL rules for bench is that the bar can only travel down to the bottom of the sternum. We are not allowed to bench off the belly. This may take just a few attempt to get used to, but otherwise, you should do fine. Let us know if we can help you out! Take care, Niko Reply to this
3/27/2007 5:16 PM
Jim Dundon wrote:
Yo Niko and the rest of the crew,
Was great seeing you all at PA States. Had a good meet and a great time with you all once again. Will see you at Collegiates in a few weeks.
Talk at you later.
PS: Ask Robert Keller what happened to me at the Phili Airport Security Check point...... Reply to this
Did they violate you? Big bald guy going through Philly security, they just have it in for the big guys. Was it anything like Niko and I being molested on our first trip down?
Thanks again for all. I am really excited for may and will give it my all for Mick. I hope all keeps going well and I will keep you posted. Take care Reply to this
4/10/2007 11:16 AMNiko wrote:
Garage Ink went down to the USAPL Richmond Open hosted by Phillip Battle!!! After driving 6 hours in holiday traffic on 95, we arrived without going postal on anyone. Couldn't say that I didn't try to at 4 AM in the hotel though....Mighty Mouse Meckley witnessed the Best of Niko after someone slams the door of the hotel!!!!!
Anyways,...great day of lifting!!!!! Congrats to all the lifters and coaches. Phillip did a great job putting on the contest @ Atlee High School! It was good to see some old friends and meet new ones!!!
On to the lifting!!! "The Show Stopper" Jason Beck @ 220; Squatted 804, Benched 551, and Pulled 727! He just missed locking out a 744 for a NEW American Record Total of 2100! Look out at Nationals!!!! 2100-2125 is coming!!!!! Also, Johnny Harris. This kid is 18 years old...Yes, 18!!! And he benched 601!!!!!! UN FREAKIN REAL!!!!! Remember the name folks! If he stays focused, he will be the next bench master!!!
Great job to the judges, meet director, and his staff! Garage Ink had a great time! Take care and see you all soon! Niko Reply to this
4/11/2007 5:53 PM
Reggie wrote:
hey fella's I just came across an article by Shawn Lattimer on the Titan Fury which I have and would to know how much truth there is to this......."To get more out of the Fury, pull the neck down as much as you can. Another trick is to twist the arms of the shirt. Take the seam that normally runs right down the elbow, and turn it under the arm as far as you can. The more you turn it, the more support you get.
Another trick is to pull the shoulders of the shirt forward. Take the seams across the front delts, and pull the off the front of the shoulder. The lower you get them, the more power you have.
Make sure to wear a tight belt to keep the shirt in place after you adjust it."
4/12/2007 12:17 PM
Reggie wrote:
Hey fella's I was wondering how much truth there is to this statement made by Shawn Lattimer....To get more out of the Fury, pull the neck down as much as you can. Another trick is to twist the arms of the shirt. Take the seam that normally runs right down the elbow, and turn it under the arm as far as you can. The more you turn it, the more support you get.
Another trick is to pull the shoulders of the shirt forward. Take the seams across the front delts, and pull the off the front of the shoulder. The lower you get them, the more power you have.
Make sure to wear a tight belt to keep the shirt in place after you adjust it.
slattimer and I was also wondering how tight should your shirt get before you go up another size ? Thanks Reply to this
4/18/2007 11:22 PMNiko wrote:
Hey Regiie! Some of these tips are great and some are more for PL Feds that allow Belly Benching. Make sure that if you make any adjustments to your shirts that you make one at a time. Make sure athat any adjustments follow the rules of your federation. All of these tips will work, however, make sure you can adjust for the technical rules that you will be lifting by. Stand By as Garage Ink will be producing DVD's soon. A series will be put together to show lifters how to put on their shirts correctly and also how to make shirt adjustments. Later series will include contest and training footage! Later, Niko Reply to this
4/12/2007 5:48 PMJeff Fiss wrote:
Garage Ink will be in full force at the 2008 Arnold Classic. Niko Hulslander will be the MC. He just called me with the official word from USAPL President Larry Maile. Not sure on the rest of the details yet, and don't know if is an invite only meet, but it's gonna rock nonetheless! Reply to this
4/13/2007 9:59 AM
Shirley Cole wrote:
Jason, WOW, that is exciting. You guys are such an inspiration to me. I was back in the Gym the past 2 days. Have been ill since the Meet at King of Prussa, Just getting back on my feet. Looking forward to Shewsbury. See you all then. Reply to this
Well, we made it back safe and sound from Killeen, this past weekend.; (Barely!) Lots of different weather along the way during our trip. The venue was very large and very nice! It was a two platform contest with two very large movie screens in each corner of the ceiling to watch the action on the two platforms. Large scoring monitors both in front and in the on deck area. Also, there was CCTV in the warm up area. The warm up area had 4 platforms full of equipment!!! So many competitors from all over the country, it was very intense!!!
On to the lifting! Jere “Ego Killer” Hess, representing York College of PA, was in the 220’s. Up from his normal 198 class. He weighed in at 210. He opened in the squat with a 484. This was a good lift considering the rush we had to go through to get him on the platform. The pace of the meet literally flew!!!! So fast it kept my head spinning for most of the day. Well on to the 2nd attempt, much better prep time here. He took 512 in the whole and sat back too far. No lift. Repeat on the third attempt. It was a good walk out and set up, took him good in the whole and he came up very strong. No lift, turned down on depth…(the judging was very, very weird the whole weekend!)
O.K., onto the benches!!! The weight gain helped in the bench. Jere went 3 for 3 in the BP while hitting a PR 352!!!! We are back in the game!!!! The press call seemed like forever and a day!!!
Now the Deadlift…Jere’s specialty!!! He opened with what I would consider a very easy lift, 518. With the weight gain, he had problems getting down in the suit and also couldn’t breathe very well. Signs that dictate the future events. He went out for his opener, pulled it up, thrust back and had a soft knee lock out. This was turned down 2 to 1. Repeat on the second attempt. I tried pushing the legs up on his suit so he could get down better. This helped, but he couldn’t feel his legs. He pulled his second attempt, looked better than his first, but still got called on a soft knee, turned down 2-1. We decided that he needed to take the suit off. The suit was hindering him more than helping him. Out for the third attempt with just a Singlet and belt. Jere pulled this deadlift better than I have ever seen him pull before. His technique was great and all the way to the top was very strong. He locked it out, I went CRAZY, and we waited for the lights, ALL 3 REDS!!!! I was stunned!!! They all said that he didn’t lock his knees!!!! Unbelievable!!! Wait to you all see the video footage!
What doesn’t kill us, makes us stronger….I do want to congratulate all the lifters from Penn State as well as Josh Casio!!! These lifters had several PR lifts in their first Collegiate Nationals!!! You all did a great job and I am very proud of your efforts!!!
Thank you to Mr. Hess, “Hammy”, and Ego Killer for letting me a part of the show!!! I had a great time and truly appreciate all that you did for me!!! I can’t wait for the next trip!!! Reply to this
Just a few add ons to the Collegiate Nationals. I was there with my crew of 5 guys and yes the judging was (hmmmm what is a good word) inconsistent. I had 3 guys in the 220's on the same platform with Jere, and yes it was incredibly fast paced. One of my guys was red light first attempt and then second attempt on the squat, then I smacked him around and he made his third. I checked out the video after the meet and the second lift looked good to me. Anyway my guys had a great time at their first Nationals and enjoyed themselves.
Niko thanks for all the help with my guys I and they appreciated it.
Stay away from the RED Death, you animal.
Stay in touch with me about the Arnold. Reply to this
RDL, belt, no straps: No belt: 135/8 225/5 Belt: 315/4 405/3 515/1 605/1 655/1. Solid rep. Did not pysch up much for this lift. Probably had 675 in there.
15 minutes: Hacking up phlegm, mucus, and God knows what else this cold is bringing.
Ball crunches: 3x30
Side 2 side crunch on floor: 3x30 seconds. Also called "squigglies" or "worms" if anyone is wondering. I learned them in college. Don't ask. Ok, can't breath real good now. Going home. I didn't fag out of DL day though!!! Reply to this
4/22/2007 2:47 PMNiko wrote:
The Kuhn’s make a return visit to the Garage!!! Mike and Don Kuhn’s trekked out to the Garage yesterday and had a Great day!!!!! Mike came in ready to keep his momentum rolling from PA States 3 weeks ago. Wow, folks, this kid is looking to do some more damage. Mike came in weighing just about 136. We warmed up in the squat and then got busy!!! Mike blasted a 589 squat!!!!!!! Don followed up with a nice PR of his own w/ a RAW 410!!!!!! Then on to the bench; a couple adjustments were made. Then we turned Mike loose. A very nice PR of 410!!! Can you believe this; just 3 weeks ago he hit an American Record of 402 and now a jump to 410!!! Beautiful! I think Garage Ink can get him to 424-429 real soon. Don then hit a very strong 270 RAW bench. This dynamic duo should be wearing capes!!!!!!! I am very glad that we had the opportunity again to have Don and Mike come out to train with us. I look forward to seeing these numbers go up for both of them. Thanks guys and I hope you all had a safe trip home! Take care, Niko Reply to this
4/22/2007 10:27 PM
Don Kuhns wrote:
Niko: Thanks for the nice words, but the truth is we get a lot from you and the knowledge you so freely give out. Mike has been competing for 7 years now and at the ripe old age of 21 he wants to maximize his potential in the USAPL and that's where you come in. You are an expert on the gear aspect of the sport and that's what Mike needs to go to the next level. We hope to visit every 4 weeks or so. Heck, the tip you gave me on my squats should guarantee that this 198er can squat more the his son can bench! Thanks again. Be well. Don Kuhns Reply to this
4/23/2007 6:58 PM
Shirley Cole wrote:
Mike, You and your dad are awesome. Proud to know you . Look forward to seeing what you have in store for us in a few weeks. Keep up the good work, and stay strong, stay safe. Reply to this
4/29/2007 10:10 PMNiko wrote:
Hey Folks! We are officially under the 30-day countdown to this year’s Single Lift Championships. May 26th is the "Day of Damage"!!! With just 27 days to the contest and a short 17 days to the deadline, things are shaping up for the meet. If you haven’t made your reservations yet; please do so FAST!!!! There is a special rate of $98.10 per room. Please say that you are with the powerlifting meet. If you have any further issues, ask for Denise Cummins.
Further more, we will have a massage therapist on site. If you have any aches and pains during the meet, please stop by and for a small fee, your problems can be whisked away. A D.J. will be on hand to Rock the joint!!! If you don’t order a t-shirt with your application, they will be on sale at the meet for $12.00!!! Yep, so check your application out, you may want to reserve one now!!!!
Garage Ink will have their Titan Support Gear and Quest Nutrition Products available. We have also added some new Garage Ink gear to our line up!!!
ER Combo Bench Rack will be on the main platform as well as in the warm up area. Ivanko bar and Kilo Plates will be used on the main platform. The Bar Load program will be used for easy loading and view for all spectators. Texas Power Bars and Troy plates will be used on the 4 warm up areas.
New lifters, remember to bring your knee-high socks if you are deadlifting. If you don’t have them, Garage Ink will be selling them at their booth. You can’t deadlift with out them!!! All lifters must have a current USAPL Membership. Membership cards will be sold at the meet site. The cost will be $40.00 for the card.
Can’t wait to see you all there!!! Make sure you get your applications in soon! Take care and good luck with your training!!! Niko @ Garage Ink Powerlifting. Reply to this
5/7/2007 3:39 PMNiko wrote:
The following is an exerpt from Big Jim Pope after his return trip from Australia. Jim recently competed in the Police World Games and performed awesome!!! "I took second place on the bench contest with a 424, missed first by 5lbs. On the push /pull, I took first place and set two new world records for the games. I had a 407 bench, missed 424 because I missed the pause. I weight was easy so I could of got the pause. Now, to the deadlift the opener 595 was not problem. The second attempt at 644 went up with no problem but I lost my balance on the way up. I was able to regain my balance but hitched the bar a little. Again the weight was no the problem. I decided to stay with the 644 for my third just to be safe. The last attempt went with again with no problems and a new world record. I ended with a 1052 total for the two lifts and a second world record. With my big deadlift, I was able to close the show with a standing ovation and WR".
5/9/2007 5:00 PMNiko wrote:
Congrats to all the PA MAster lifters who just competed at the USAPL Masters Nationals!!!! Ralph Caputo is a National Champ!!!!!! Congrats to Joe Nealis, 2nd place, John Bertocki, 3rd place, and also good job to Jim Brown for going after that big bench!!!! If I have missed anyone, I apologize! Folks, make sure you say great job to your PA Master Representatives!!!!! Take care, Niko Reply to this
5/13/2007 6:46 PMNiko wrote:
Mike Kuhns squats 606!!!!!! Yesterday @ the Garage, Mike and his father, Don came to hit the iron again!!!! Mike hit a very nice 606 squat!!! He warmed up with 540, then went for PR 595;...it was easy!! We agreed for one more...606 was called!!! Beautiful set up, nice and deep!!! I really think he could have hit 611-617!!!! Don squatted real well too!! He hit a RAW 415 for a double!!!! Don went on to hit a nice RAW 275 bench!!! Look out!!! Don's coming to tear it up at the PA Bench meet in a few days!!!! Mike benched well too. We learned a few things on a miss of 415...WOW...I can't wait to work with these two some more!!! These two could enter as a team and whoop alot of full teams!!!! Pics will be posted soon! Take care, Niko Reply to this
5/13/2007 10:10 PM
Don Kuhns wrote:
Niko showed the power pecking-order when, following my bench, he did his skull crushers with 290! Don't think I'll be "tearing up" any contests soon. { Maybe I could win on the tennis court }. Mike's making good progress since he's visiting Garage Ink. I'd recommend it to anyone. Thanks, Niko, see you on the 26th at the meet. Don Kuhns Reply to this
5/22/2007 10:40 AMNiko wrote:
NOMINATIONS ARE UP!! For the USAPL PA State BP & DL meet, the list of lifters can be found through clicking on the logo on the main page of this web site. You can also find them on www.purepowerlifting.com Hope to see you all there!!! Niko Reply to this
5/27/2007 10:12 AMNiko wrote:
WOW!!!!! The 2007 USAPL PA State Bench & Deadlift Championships are in the books. 70 lifters from 6 different states came out on this Memorial Day Weekend to give it their all with the heavy iron. The Shrewsbury YMCA was very spacious and very accommodating for all the lifters and spectators.
I want to begin the list of “Thank You’s” with the all the judges. Chief Referee Steve Mann did an OUTSTANDING Job, Period. He worked with all the judges, set assignments, and made sure that things were completed properly. Al Siegel and Brenda Siegel. It was an honor to have both Al and Brenda come and support my contest. I was even more thrilled to have Al as a lifter at my contest. Al, Thank you so much!!!! Rick Davis and Ci Ci Smith-Davis. It was unbelievable that you guys drove down early in the morning to help out!!! Matt Gary and Souix-z Hartwig-Gary, you guys are great. You both went above and beyond your call of duty. Jason Richardson and Phillip Battle. It was great to have Donnie Wilson there to make the score keeping and the Bar Load program run smooth Two of the nicest guys you will ever meet in this sport. Al of you deserve so much credit, I can’t seem to express it in words. Thank you!!!!!!!!!
Running a contest these days can’t be done without sponsors. Titan Support Systems, Quest Nutrition, House of Pain, Joyner Sports Medicine, and Denise Reich, RMP & Jakki Wienecke, CMT. I appreciate all of your generosity and willingness to be a part of the show.
I have to say, the most feedback that I got, was how good and hard working the spotters and loaders were. Ryan Reevie, the head spotter, brought some hard working guys with him to make the show run great. Spotters made sure that all the lifters were safe and kept the pace of the meet going. Great job guys!!!!
Congratulations to the following for their unbelievable lifting. Rhonda “The Rocket” Carrol, Best Female Bencher; Cheryl “She Hulk” Gibson, Best Female Deadlifter; Jeff “Mountain” Fiss, Best Male Bencher; Tom Favata, Best Male Deadlifter. All the lifters put up some awesome numbers and a lot of new records were set.
I hope you all had a great time; I know I sure did. Thank you also to all of my volunteer staff from Team Garage Ink Powerlifting for making my day easier and filled with fun and joy. I hope to see you all at the next contest. Take care.
Niko Hulslander USAPL PA State Chair Garage Ink Powerlifting Reply to this
5/27/2007 3:03 PM
Don Kuhns wrote:
My first USAPL meet was a memorable one. With son Mike handing off and Niko's encouragement on the PA system, I got all 3 benches. The Garage Ink group was helpful also. Thanks to all. Reply to this
5/28/2007 3:43 PM
Shirley Cole wrote:
Niko, I don't think I can remember having so much fun. You did a great job running this meet. It went smooth as butter on a warm day. Thank you for all your encouragement. I am honored to be named with Cheryl and Tracey as part of the Garage Ink ladies. These are two great ladies. They are such good sports. And what about those Lady Football players. NOW they are some powerful women. Christine, put some weight on that bar..... Hope to see her back again. Niko, Job well done. Reply to this
5/28/2007 10:24 PM
dan ratchford wrote:
HOLY CRAP!! Getsinger is a machine! Will he ever miss a lift again? Not until he puts some weight on the bar! And that Mountain kid aint too bad either. Probably would have had an even bigger bench if not for technical difficulties on the first attempt. As usual Big Man it was a great show and look forward to bing back in the garage next week. Dan Reply to this
5/30/2007 5:56 PM
Shirley Cole wrote:
Don, you did a great job. Please keep training, and keep coming back. Proud to know you and Mike. Keep up the good work. Shirley Reply to this
I was hoping to make 568 my second attempt. I can't believe I dropped my opener like that. Touche!!! Reply to this
5/31/2007 5:29 PM
Shirley Cole wrote:
Thanks Jeff, It felt good. I probley could have added another 20-30 # but I was trying to stay with what I had prepared for. Looking toward that 400# mark in the next year. Hope I make it. Going for 350 next week in the gym. Want to get back to those squats. Haven't been working them too much past 2-3 weeks, but I love to squat. Its my favorite. THanks for all your encouragement. Wish I had started this sport when I was younger. But , either way, I am loving it. Reply to this
6/3/2007 8:53 AM
Shirley Cole wrote:
Christine, back in the gym? Putting some weight on the bar? Your deadlift will be up there very soon. keep up the good work. Come on, next year, show me your stuff. You are a great competator. Have a good one. Reply to this
6/4/2007 3:39 PM
Gerald Burke wrote:
Niko: Excellent meet and one of the best I have ever participated in. Looking forward to the next time. Great job done by all. Reply to this
6/8/2007 3:18 PMNiko wrote:
Hey Big-B!!!! You were slick, but I now know who you are. Whenever you want to really discuss things, you know where to find me and my number. Thanks for being a Coward!!! Great job. Good luck. Niko Reply to this
6/8/2007 5:53 PM
Shirley Cole wrote:
Yes, you could sleep in the rack, but sitting on a box in the rack, and pushin some weight up off your back would get you there quicker. I need to get my squat up. I love to squat, it's my favorite event. Do it. Bring it on. You can do it. Are you going to Dunmore? I'm not sure yet, have two other weekends out of town that month, I will have to see. Fortunately for me it is only a bit over an hour away. That saves us money for a room etc. Hay, keep up the training. Will be helping out special olympic guys tomorrow with their dead lifts. Hope I can help them with their technique, I'm still a rokie myself, but glad to help. Catch ya later Christine. Reply to this
6/11/2007 10:27 AM
Mike Cag wrote:
Niko, Thanks again for all your help at the Garage yesterday. I accomplished my main goal for the day of getting some attempts in on all three lifts in my competition gear at my competition bodyweight. In no particular order I feel like I learned the following: my squat and deadlift suits are fitting the way I want, I need some additional work in the new bench shirt if I want to use it at Nationals, the erector shirt experiment was a bust so I will now deadlift without a shirt and finally…that bottle of “Nose Tork” smelling salts is some serious sh@#
6/11/2007 12:11 PMEK wrote:
Talked w/ Rocco Desteffano last night. Rock tore sh*t up! 633 grinding squat, 374 bench (called for a dip on a 391 bench that I understand was pretty much a BS call), and a 578 deadlift. 1585 Total!!! 4 big PR's and a 5th place finish. Rock is looking for an even bigger number in December and I believe he can get it. Awesome job buddy! Reply to this
6/19/2007 4:43 PM
Don Kuhns wrote:
Extree! Extree! Read all about it! Niko one of two quality individuals up for the " Brother Bennet" award at this years' Nationals. Who says nice guys finish last? Congratulations big fella. Reply to this
Raw (just a belt) 365x5 405x5 1 pause 405x5 495x1 went easy 525x1 also went easy 600x1 with wraps and it felt great
next is contest day 7-14-07
Deads (just a belt)
500x5 500x5 585x1 610x1 625x1 Went without any problems
next is contest day 7-14-07
Shrugs 4x5@405
I'm going to hit a local contest next weekend to see if I can up my numbers for the Arnold...... Reply to this
7/4/2007 5:25 PMNiko wrote:
We have 3 Official Garage Ink Members competing this year! Mike Cagliola in the 165's and Jeff "Mountain" Fiss and I will be in the SHW class.
Mike looked great during his testing out here at the Garage earlier in the month of June! "Mountain" will be ready to tear it up as always...Going after the 2000 total will be easy for him! Then there is me....
Here we go, training has sucked, nothing has gone right, not enough spotters to go heavy, business has been crazy...I'm being a BIG FAT WIMP...SO...I'm gonna go and have a great time anyways!!!! Screw it!!!
I have been honored to have been nominated for the Brother Bennett award. I am really shocked by this. Brother Bennet was the Founding Father of the Drug Free Powerlifting Association the ADFPA. This is what the USAPL was based on.
Win or Lose, gonna give it hell and remember this...A day in the Garage is harder than any day on the platform!!!!! If you run with the lame, expect to develop a limp!!!!
7/6/2007 12:21 PMJeff Fiss wrote:
I had a little scare yesterday. Warming up for my last heavy squat day, I tweaked the right side of my lower back with 225lbs. Yeah, sucks big time. It feels a little better today. I'm just icing and Adviling like crazy. I should be ready to go next weekend. Say a small prayer for me. -J Reply to this
7/6/2007 1:51 PM
Shirley Cole wrote:
Niko, a little cheese with that whine? Hay, all you guys go for it. You will do fine. Niko, what are we going to do with you Big Guy? You just need more spotters. That's what happens when you are MASSIVE. You will all be in my prayers. Stay safe and enjoy. Shirl Reply to this
7/12/2007 1:59 PM
Tony aka Smokey wrote:
Good luck Niko, Jeff, and Mike. Do yourselves proud and kick some ass. Take care and have a safe trip. Let's put some new numbers on the board. Reply to this
7/14/2007 11:21 AM
Anonymous wrote:
Jeff, you are in my prayers. Trust in the Lord with all your heart, and lean not on your own understanding, in all YOUR ways achnowledge HIM, and he will direct your Path. Lots of prayers. Do well my friend, be safe. Reply to this
7/14/2007 7:23 PM
Reggie wrote:
@ this point in time it's on for the 21st looks like there will be @ least 3 of us making the pilgrimage to the promise land brining shirts to see if we need to make any tweaks before Keystones hope you guys did great in St. Louis !! Reply to this
7/17/2007 10:41 AMNiko wrote:
The lifting action at this years Nationals was AWESOME!!!!!
The results can be found on the USAPLFORUM.COM . I am sure Steve will have them linked up as soon as he gets backk in town and haas a chance.
Jason Beck was a "FREAK"!!!! He went 810, 584, and 733; w/ a new American Record Total of 2127!!!!
Steve Mann did great w/ a 782, 550, and almost locked out a 683 PR pull. He ended w/ a 1995 and 5th place @ 242.
Jeff " Mountain" Fiss was great in his first meet. He went 8 for 9 and put up great numbers. He went 782, 562, and 639 for a 1985 and 4th place at SHW. The Squat, pull ,and total were PR's.
Mike Cagliola had troubles in the squat w/ 534, but came back and did a nice 435 bench.
I had difficulties too. I only squatted 744, and in the bench is where I bombed out. I opened w/ 639, no lift; went to 650, no lift; and then locked out a 661; but the judges turned it down for a slight hick up at the top.
Garage Ink took 4th place in the team honors.
Thanks to Jere "Ego Killer" Hess, Mike Cagliola, and Daryl "Peck Deck" Martin for all your help and assistance!!!! You guys made it all possible. Also, thanks to all the support from you guys at home!!!
See you all soon either at the Keystone Games or at Motivations Max Metal!!!! Take care, Niko _________________ Garage INK!!!! Hey Folks, The lifting action at this years Nationals Reply to this
7/19/2007 9:40 PM
Shirley wrote:
WOW Niko, thats for filling us all in. The blow by blow makes me sad that I couldn't be there to watch and screem,To all of you, that I know, Jeff, Steve, Jason, Jere, and all I don't know, Great Job. Wow proud to know you. Thanks for all your hard work, and representing our Commondwealth. Can't wait to see everyone at Motivations. Had wanted to do the Keystone Games this year, but will have to wait. Too much going on in Aug I Have to get ready for. But I am training hard, and looking forward to the meet in Dunmore. Have taken off some weight, so trying to maintain my strenth, and keep the weight off. Keep up the good work, and Congratulations to all of you. Niko, theres always next year. You work hard, and the upstate "lifters" love you. I say, If you show up, Your a winner. Reply to this
7/22/2007 8:32 AMNiko wrote:
We had a great day at the Garage yesterday!!!! We had quite a few lifters show up to put on a show!!!! Don Kuhns, Mike Kuhns, Reggie Dawson, Bill Krench, and Shawn really threw the weight around!!!! MIke Kuhns came in on a mission and boy did he. Mike squatted a 611 and Benched a 415!!!!!!! Don squatted a nice raw 405. Reggie, Bill and Shawn are getting ready for this weekends Keystone Games. They look to do some damage I think they will. Just wanted to keep you all posted on what's going on here at the Garage!!!! Our Next visitor, is George Kattouff from Altoona. I'll let you know how things go with his visit on Sunday!!! Take care, Niko Reply to this
7/22/2007 12:47 PM
Don Kuhns wrote:
Niko: I'm experiencing a Garage Ink hangover. Six serious powerlifters urging encouragement on every lift { and don't forget Gabriel and Noah doing the same }, hard rock music combibined with smelling salts and Mike's unwashed gear, who could not have a stellar session! I'll need until Wednesday to recover! As usual, I picked up a point or two on maximizing Mike's gear for best results. You are the best when it comes to that, and for a raw guy like me who gets Mike into the gear that is invaluable. Enjoyed making friends with the guys from New York and wish them good luck in Saturdays' meet. Looking forward to our August pilgramage to the garage. Maybe then I'll squat more raw than Mike benches. Be well. Don Kuhns Reply to this
7/22/2007 2:22 PM
Shirley wrote:
WOW that father son team, Mike and Don, that is a "Power house." Lets get MOM in there too. That would balance out the teams nicely. Don, Masters RULE!!!!!! Great. Wishing all, and Bill and Reggie the Best from the Valley people, we are few, but we are here. Lifting and growning in the sport. I want to see some action in the valley with powerlifting. Would love to see a team from this area. The support really helps. If it wasn't for Garage Ink I would be really alone. I read this blog every day.and it inspires me to keep training. Thanks for putting up with me. Reply to this
7/23/2007 12:27 AM
brad bennett wrote:
hey man long time no talk i dont even no if you remember me but if you do thats great i see you have been real busy congrats on the new gym i hope everything is goin great with you and the team and your family im doing good i have a great job and im gettin married in sept and to top it off i have a baby boy on the way and I'm starting to get back into powerliftig the apartment complex i live at has a gym thats open twenty four hours aday so i been lifting in the mornings by myself the funny thing is that i still remember everything you and dan teached me im thankful for you guys but the apartments gym dont really have everything that i need but i make do im lookin to compete within the next year or two most likly next year if my training keeps going good i know you and dan are probobly real dissapointed in me you know about the drugs and stuff like that all i can say is that i messed up and theres is know excuse for it but I'm done with that life and have been for awhile now im still on probation for that stuff but i only have a few more months left and im done i have been doin real good i found someone who makes me the happiest man in the world i would love for you to meet her you know something i still look up to you and dan i would love to talk to you or dan just say high or just talk i hope you guys arent to mad at me my phone number is 717-318-5173 and my e-mail is www.southside1703@yahoo.com well hope to here from you soon take care much respect bradley bennett
P.S tell dan i said hi and hope hes doing good and my training is going great and i have really lost a lot of weight i'm 250lbs now when i got back into powerlifting 6 months ago i was 300lbs take care later man Reply to this
7/23/2007 3:50 PMNiko wrote:
Hey Brad!!! It is great to hear from you!! Actually we all have been thinking a lot about you and wondering how've you been. We all make mistakes Brother it is how we bounce back from them that makes a difference!!! Feel frre to please give us a call or stop in. You are more then welcome anytime. The Keystone Games are coming up on July 28th at the Toyota Arena in the York Fairgrounds. Stop in and check us out!!!!
Take care Brad and feel free to give me a call. Later, Niko Reply to this
7/23/2007 9:37 PM
Reggie wrote:
Bill & I would just like to thank everyone for the words of encouragement. This is my 1st Keystone Games and I must say I'm pretty !@#$%^ stoked !!!!! We had a awesome time at the Garage and as always walked away feeling really motivated and filled with more knowledge. Thanks again and as always Niko the drive is always worth it. Hope the hell we represent like we know we can !!!!! THUMBS UP !!!
p.s. sometime you'll have to head over to HOOTERS with us the show is worth it. (Bill) LOL Reply to this
7/24/2007 5:03 PM
Shirley Cole wrote:
Don, these guys are from my home town area. Actually Bill Krench works for Guthrie as I do, and He stopped into my office today and told me all about you and Mike and what a great time you all had. I don't know Reggie as well, but these guys along with myself and one or two others, are the only powerlifters that we know in our area. Actually we all train diff. places, but it is still OUR SPORT. Haaa, you two keep up the GOOD WORK. Can't wait to see you all soon. WIll you be at Motivations in August? I will be there. Can't wait. Reply to this
7/24/2007 5:11 PM
Shirley Cole wrote:
Reggie, I talked to Bill this afternoon. We need to get together and write a good Aricle about powerlifting in the valley and give these newspapers here in the valley something to read. SOME REAL SPORTS. Hope to meet you soon. Bill says I should know who you are, and I think Woody knows you, I just can't put your face with your name. Stop in and introduce yourself sometime. Us METAL heads have to stick together. Good luch at the Keystone Games. Hope to be there myself next year. BRING HOME THE GOLD> Reply to this
7/25/2007 11:02 AM
Don Kuhns wrote:
Shirley: Small world, you and Bill working at the same place. Was impressed with Bill. Like me, he's tall and older { have to be careful here}, and unlike me he's a good bencher. Will not be at the August 11th meet. The Twin City P.L. club has it's annual picnic that day and I must attend. How about catching a session at Niko's with Mike and I? Looks like August 25th will be the next one. Hoping to see you soon. Be well. Reply to this
7/25/2007 5:00 PM
Shirley Cole wrote:
Don, actually Bill works at the Pharmacy at Guthrie Clinic, who supply our medications for our people here at Sayre House. Sayre house is a Long Term Care Facility. (better known b y most as a nursing home.) Bill Delievers are meds to us. BUt I have known BIll for over 20 years. He was one of the first people we met at a local gym when we first moved up here from N.J. (Bill's wife was one of my kids teachers in the grade school here.) Very small town. Anyway, sorry I will miss you guys at Dunmore, hope you have a grand time at the picnic,sounds like fun. I would love to get down to Garage Ink some time, just have a very full schedule here between my family, my job and getting to the gym when I can. I may meet up with Janel Brown before the Dec. powerlifting meet. We had talked briefly about going down to their gyn for some fine tuning. It is only 45min-hours for me to Clark Summet. THat would probley be more do-able for me. It would be a little awkward for me to ride to Niko's with these two guys. Greg, would have a fit if I went without him. He is a bit old school, plus he knows that Cassanova Bill. HAHA. Anyway, keep up the good work, the bench seems to be my hardest area to improve, takes longer. Especially since I bench Unequiped. The Deadlift and the squat seems to come easier for me. Take care, catch ya soon. Shirley Reply to this
7/28/2007 2:33 PMJere EK Hess wrote:
Jesse Marunde has passed away. I just got home from the beach Saturday afternoon and read a/b this. I finally found a message from the sequim crew...here it is.
Jesse Marunde has passed away. I just got home from the beach Saturday afternoon and read a/b this. I finally found a message from the sequim crew...here it is.
Friends, we suffered a great loss in the strongman community last evening. The Sequim Crew was doing what they do. Training hard and particularly training Jesse for the WSM contest in Anaheim. He died quickly and painlessly.
The squat set was as follows: 230kg x 8 190kg x 8 150kg x 8 110kg x 8 70kg x 8 Followed immediately by: 600# tire flip 265# stone load All of this was done with no rest between sets. Rack, pull, go At the completion of these sets Jesse laid on his back, on the cold floor like normal. Breck and Sarge noticed that his breathing was laborious. Jesse became incoherent and stopped breathing. We administered cpr, called 911 and continued to resusitate until paramedics arrived. They set up the defibrillator, epinephrin, to no avail. He was worked on for over an hour between Breck, Sarge and the paramedics.
These are the facts as it happened. We are deeply saddened by this tragic loss. We appreciate your support and prayers.
The Sequim Crew
Sad news for brothers in Iron.
Also Niko hope the Keystones went well, sorry I didn't return home until noon Saturday. Have fun at the beach and prayers w/ the Marunde family. Reply to this
7/28/2007 9:59 PM
Reggie wrote:
1st and foremost Thanks Niko for all your help on Saturday it was obvious you were being pulled in 2000 directions. To everyone else this guy busted his ass to help basically all and everyone who needed and wanted help true class act. I hope Bill and I represented the Valley well enough Shirley. And again Thanks to EVERYONE who helped Bill & I do so well it really meant alot. Reply to this
7/31/2007 1:54 PM
Shirley Cole wrote:
Just talked to Bill Krench here at work. And Reggie, we are so proud of you and Bill. Congratulations on your silver and gold metals at the Keystone Games. Sorry I couldn't be there to cheer you on. Looking forward to meeting you Reggie, and shaking your hand. Again, Well done. Keep up the good work. Come down to Motavations in Dunmore, PA Aug 11th, and witness a Great Out Door Meet. We had a blast last year. Check it out. Reply to this
8/4/2007 1:56 PMNiko wrote:
Hey Folks, Just got back from vacation. I needed one badly!!! I left town that night that the Keystone Games were over. So, I have a million emails to get to, some orders to get out and a whole bunch of work to get back too. Sorry it took so long to post some comments,...I just didn't want to get sand in the laptop!!! Sand definitley got in other places though!!!!! OOOUUUCH!!! Reply to this
8/6/2007 11:14 PM
Shirley wrote:
Reggie, are you kidding me? Representing the Valley, Man, you nailed it. GOLD? You the MAN Reggie. Reply to this
8/11/2007 9:49 PM
Reggie wrote:
hey was nice to meet you Shirley, you had a great day and congrats to Tom an Scott too nice day all the way around was blown away by some of the numbers I seen put up today really puts perspective on where ya stand in the big picture!!! NYM (big fish....lil pond) Reply to this
8/12/2007 12:10 AM
dan r wrote:
how did max metal go today? My floor is almost done, I'm so weak. see you all soon Dan Reply to this
8/19/2007 11:23 PMNiko wrote:
We need to get you back in the Garage so we can go kick some ass at the next Max Metal Meet....or at least the next meet....Crap...Where da heck is Forella too!!!!!??? Reply to this
8/12/2007 7:58 AM
Cheryl Gibson wrote:
Shirley, it was great to see you again. You did great yesterday! Awesome pull!!! Look forward to seeing you in December. Take care and train hard. Take care, Cheryl "She-Hulk" Gibson Reply to this
8/12/2007 3:22 PMNiko wrote:
Hey Guys!!!!! The Max Metal meet was AWESOME!!!!! 57 lifters from PA,NY, & NJ went at it all day. The music was rockin, the weather was beautiful and what fun for all. Congrats to Jason Richardson, Al Miller , and all the Motivations Fitness Center crew for putting on a great show. It keeps getting better every year. I thought the Best Lifter awards were awesome....Championship Belts!!!!! Too cool! Wish i had competed this year to try and get one. But, after watching John Bogart from NY put up 600 @ 275...whew it would have been tough to beat. Glad, to see that Cheryl Gibson got the Female Best Lifter Belt for her huge 190 bench!!!!!! Tom Getsinger nailed a NEW State P/F/M record w/ a 475 Bench. and Shirely "Cha Cha" Cole wowwed the crowd with her Big 335 Pull!!!! Lots of new lifters and lots of great elite lifters too. The biggest pull was Rob Hansens' 680!!!! Wow!!!!! Lots of fun, great to see everyone...congrats to all! We have a lot of new records to update!!! They will be done as soon as I get the results!!! Take care, Niko Reply to this
8/17/2007 9:59 AM
Shirley Cole wrote:
Dan, get over to the Gym and move some weight around, that will help you get your strength back, then I have some floors that need work too. HAHA Reply to this
8/17/2007 10:06 AM
Shirley Cole wrote:
Cheryl, It was awesome to lift with you once again. You did great with that big bench. Have you been sand bagging all along, leading us on and then WAMMMMMM. Great job. THanks for your encouragement. I was really disappointed in my bench, but with the recent wt loss issues, I know that's at issue. I will keep pressing on, that DL made me very happy, and the crowd was great don't you think? Love those "little coaches". They are really the best inspriation of all. Can't let them down. Will be working had toward the Dec. meet. That is my BIG goal. Back to the gym next week, took this week off, as the State DOH was here on the "walk in " inspection and had 3 12 hour days here at work, so I will recup. and back next Wednesday. Hay,,,,,, keep up the good work. Enjoy that belt. NOW theirs a fashion statement. HAHAAH......Have a great day. Shirley "Cha Cha" Cole Reply to this
8/18/2007 4:39 PMNiko wrote:
Hey Folks, I have York Olympic Bumper Training Plates for sale. They are practically brand new. They are York Bumper Plates. There are (2) 25 kilo plates, (2) 20 kilo plates, (2) 15 kilo plates, and (2) 10 kilo plates. I also would consider selling a York Olympic lifting Needle bearing bar. This bar is very expensive to purchase retail. i would consider selling as a set with the plates.
I would like $600 for the plates, or $900 for the plates and bar. I would deliver them within a 3 hour drive.
If you know of anyone that needs these, please have them give me a chat or call @ 717-779-5622. Thanks, Niko Reply to this
8/22/2007 2:22 PM
Shirley Cole wrote:
Niko, are you feeling ok? Maybe you need a protein drink or some pasta. You'll be ok. Reply to this
8/24/2007 1:52 PMNiko wrote:
Yeah, I need so much protien, so much pasta, and so much training just to get back on track...Time to get it done!!!! Niko Reply to this
8/28/2007 9:58 PMNiko wrote:
Just give me some barbwire and steel bars and I feel very safe and secure....no more...time to get hard core!!!! Niko Reply to this
8/30/2007 2:16 PM
Erik wrote:
Hey guys, is it too late to register for halloween havoc? Its pretty boring without a meet to train for lol. Reply to this
9/2/2007 12:49 AMNiko wrote:
Today IPF World Champ Souix-z Hartwig Gary and Mike Kuhns came to train at the Garage! Mike set the tone with a 617 lbs Squat @ 137 bwt!!!! He also went on to hit a 424 Bench!!!! He is really getting reay to attack some American Records @ The USAPL American Open in December!!! Souix-z came to test her new Katana Bench shirt!!!! She was very impressive while hitting 248 lbs off a 2 board and a very ez 231 off of a 1 board!!!! It was great to see the return of Dan "Ratch" Ratchford to the Garage!!!! Time to put the new 239 pound frame to some great work!!! Check out the pics and blog @ www.garageinkpowerlifting.com Later, Niko Reply to this
9/3/2007 9:34 PMNiko wrote:
The following are statements made by Matt Gary after training @ The Garage w/ Souix-z and Mike Kuhns!
Thanks alot guys!!!
"Niko & Dyan:
We want to thank you again so much for your hospitality today. We had an absolute blast training with you and hanging out afterwards. It was really cool to visit the barn. We always enjoy seeing where others do their "thing." The garage and barn seem like awesome places to train. Sioux-z and I were discussing purchasing the twelve acres nearby just so we can all train together. (smile)
I'm not afraid to admit when I'm ignorant about something and if there's one area where I personally need improvement, it's the bench press and the shirts. Sioux-z is one of the very strongest females I know and lately we've been struggling to get the most out of her gear and specifically the bench shirts. It felt awesome to see her handle those weights today. With more practice, she can get the shirt dialed in and now we can truly see what she's capable of. We will definitely be back soon for more practice.
Additionally, I want to thank you for believing in me and what we're doing. As we discussed in the van, it's never been about the money for me. If I wanted to make tons of money, I certainly picked the wrong business. I just genuinely want to help others improve and that's the beauty of this sport is that we can all help one another get stronger. It feels really good knowing that another experienced lifter can reach out and support another lifter. Your attendance and sponsorship of the seminar means more to me than you know.
We will be in touch soon to discuss coming up again as well as any final details about the seminar.
Best regards, Matt
PS - Two more people signed up today for the seminar. God answers prayer. Woohoo!" Reply to this
9/3/2007 9:38 PMNiko wrote:
Hey Porn Idiot!!!! Good try...just to let you know...We have researched your IP address!!!! Gotcha!!!! Yep...good try. Just to let you know...I have to approve everything that goes on this board...YOU ARE WASTING YOUR TIME...& I would hate to see if you had a life!!! Don't be a coward... Niko Reply to this
9/4/2007 12:47 PM
Don Kuhns wrote:
Garage Ink...Where you can work out with an IPF World Champion and get fed pepperoni pizza afterwards! What a gym! See you in October. Reply to this
9/4/2007 10:15 PM
dan wrote:
I missed the pizza! That would have been a nice appetizer for the steak I had afterward. Sorry I had to miss the real fun on the bench. Great time just wish I could have stayed longer. Dan Reply to this
9/5/2007 2:00 PM
Reggie wrote:
man this sucks being way up north in pennsyltucky hearing about all the fun we miss out on looks like were bout do for another road trip !!!!! and Don, you couldnt be more right!!! the only thing we have at our gym is legionaires disease , one unhealthy lookin cat vomit to dodge along with the cat crap and hair that rolls along the floor like freakin tumbleweed toughest thing is just stayin motivated Reply to this
9/6/2007 2:49 PM
Shirley Cole wrote:
Reggie, come Join Transitions in Athens, at least you will have a clean gym, and Craig is looking to expand. Also you could hang out with "Cha Cha" Cole. No Pizza, but we can go to OIG after. LOL Reply to this
9/16/2007 7:04 PMNiko wrote:
Sioux-z Hartwig-Gary and Matt Gary came back to the Garage this weekend. Both doing some more bench work in their Titan bench shirts. We also had 2006 220 pound NE Regional Powerlifting Champ Ron Zsido stop by as well. Ron got in his new Katana Bench shirt and easily worked up to a new PR of 485 off of a 1 board!!!! Ron was weighing exactly 200 and says he is dropping to 198!!!! Look out 198'ers, Zsido is coming down with a huge bench!!!!! Sioux-z hit an AWESOME 253 off of a 2 board and then did two very nice singles with 237 off the chest!!!!!! UNREAL!!!! Matt was getting used to heavy weights once again. Matt took a good 374 off of a 2 board and just missed the 385 off a 1 board that we loaded. Next time Matt!!!!! As always, very thankful for those who want to come and train at The Garage!!! Remember, if you haven't gotten registered for Matt and Sioux-z's seminar on the 29th, you are missing a great opportunity to learn from the BEST!!!! Take care, Niko Reply to this
9/19/2007 12:05 PM
Mike Cag wrote:
Wow!! That is an awesome bench for Ron. He is a really good guy who has helped me out a number of times. Glad to hear he had a good bench day. I need to get my butt back out to the Garage one of these days and have one of those days!
I'm bummed that I won't be able to make it to Matt and Sioux-z's seminar in a couple of weeks. I just read Matt's article "A Powerlifter's Guide to Making Weight" and it was awesome. I was thinking of going 181 for the American Open but after reading the article I think I'll stay at 165 and use the plan Matt laid out. Overall I don't think I do to bad a job of making weight but Matt's article pointed out some things I can definetly do better.
9/16/2007 7:55 PM
Don Kuhns wrote:
Mike and I were fortunate to work out 2 weeks ago with Matt and Sioux-z during their last visit to the Garage, where we learned alot from them. We're at a good friends wedding on the 29th or else we'd be at their seminar. Whenever their next teaching session is, we'll be there with extra notebooks. Reply to this
9/25/2007 12:38 PM
Niko wrote:
Just got the new PL USA. Top 100 SHW's on page 103. My squat of 810 was ranked (68th). My bench of 650 was ranked (82nd). And my deadlift of 738 was ranked (29th!!!). I was cool with my total of 2132 being ranked (53rd). Kinda cool to look down through and only see just a few USAPL or Single Ply gear lifters in front of me. I am looking forward to raising these next year. Later,
9/25/2007 3:26 PMNiko wrote:
Hey! Hope to see a bunch of you at this weekends Powerlifting Seminar!!! The seminar is hosted by Matt Gary & Sioux-z Hartwig-Gary!!!! Please check out the details on the MD State web site. If you haven't registered, you still can. I am really looking forward to this Saturday! Take care, Niko Reply to this
9/25/2007 4:52 PM
Shirley Cole wrote:
COOL, VERY COOL. I LOVE THIS SPORT. I AM REALLY GETTING EXCITED ABOUT DEC 1ST. MY TRAINING IS COMING BACK. LOTS OF HEALTH ISSUES, THAT HOPEFULLY WILL BE UNDERCONTROLL BY THEN. CAN'T WAIT TO SEE EVERYONE. I LOVE YOU ALL. SHIRLEY "CHA CHA" COLE Reply to this
We have recently added a new Lifter Bio to our Team Home page. Check out Cheryl Gibson, the newest Lifter update to the team. We anticipate on adding a few more individuals too. Garage Ink keeps growing stronger and stronger each day!!!! We have also updated some items with Quest Nutrition. There have been some updates made to the pricing as well. Remember, if you are getting ready for the Big American Open this December in Clarks Summit, that you get your order in soon for your new equipment!!!!
9/28/2007 10:53 AMNiko wrote:
Garage Ink will be trying really, really hard to pick up the "open" date in the schedule. I may have to hold the meet onw week later....Nov.3rd. I will be attempting to hold a contest for those who were scheduled or registered to lift at the prison meet. If you would like to come and lift at a "No Frills" (It will be snactioned) meet. Please contact me ASAP!!!! I originally had scheduled to do just a DL meet. However, if someone is interested in Squatting or Benching we will do that too. Please llok for the application to be posted soon! Thanks, Niko 717-779-5622 www.garageinkpowerlifting.com _________________ Garage INK!!!! Reply to this
9/30/2007 3:05 PM
Mike Cagliola wrote:
Niko, Count me in if you hold something on the weekend of Nov 3rd. I was going to contact you about coming out that weekend for a test day so this would work out well for my training schedule. Thanks.
9/29/2007 1:55 PM
Shirley wrote:
Just back from the gym, and hit a new PR for my squat. Made a solid 215. I was very happy. Still working to get my bench back, didn't go for any single heaves today. still working on just getting my stamina back after this wt.loss, but I am feeling stronger every day, my vision is coming back, and now feel safe to drive at night again. Still struggle a bit with reading, but its greatly improved. Going for the 250 squat by December. Still fighting with the knee wraps. I know Jeff, if they don't leave bruises they're not tight enough. Sure wish the Garage was closer. Thanks Niko for all your support. Reply to this
10/2/2007 10:16 AMNiko wrote:
WOW!!!!!!!!!!!!!!!!!!! Folks, the USAPL MD Powerlifting Seminar hosted by Matt Gary and Sioux-z Hartwig-Gary was AWESOME!!!!! Sorry it's taken a while for me to post this,...but what an experience!!!! Along with Matt's outstanding job at presenting a full day of info to the 38 attendees; there was Linda Jo Belsito-National and World Powerlifting & Olympic Lifting Champion, and 6 Time IPF World Champ Captain Kirk Karworski on hand!!!! It was an honor to be a part of this seminar. Very informative, very helpful and insightful!!!! Matt and Sioux-z put a ton of time and effort into this seminar. Very welcoming and professional at the same time. With a 10 page topic outline of info w/ additional readings available...Matt kept everyone right on the edge of their seats with each issue discussed!!! Thank you all for attending. It was a pleasure to see so many folks come out and support the seminar!!! Joe Zwik from Clarks Summit to some folks from Delaware and VA drove all the way to the Washington DC area to witness a first class show!!! Thanks to all who stopped by the Garage Ink booth! Until next time, Take care, Niko Hulslander Garage Ink www.garageinkpowerlifting.com Reply to this
The Maryland seminar was well worth the trip! I don't have to fire my coach now, plus I could use some of the pointers to try to catch up to Shirley Cole on the Dead Lift.
If it's the weekend of Nov 3rd Rhonda Carroll and I are coming, we need a tune up meet for Dec 1st. Reply to this
10/4/2007 10:10 AMNiko wrote:
Hey Christine!!!! That is awesome!!!! Yes, it is November 3rd!!! Email me and I will get the application out to you!!! Later, Niko Reply to this
10/3/2007 11:37 PM
Shirley wrote:
Joe, I am honored that you even remember my last dead lift. Joe, you will be there, and way past me very soon. I want to fire my coach too, but I'm married to him. Anyway, I am sorry I couldn't make the seminar, we are waiting for a baby here, so can't be that far from home. Look forward to seeing you and everyone in December. You will be there won't you? Train hard, eat right, and think positive. Remember what Little "NIKO" says, "If you think it you can do it." Reply to this
10/4/2007 2:10 PM
Shirley Cole wrote:
Christine, see you in Dec.? Great to hear that. Look forward to competing with you again. Good luck at the Meet at Niko's. Won't be able to come. Reply to this
10/8/2007 12:42 PMNiko wrote:
Don Kuhns and Mike Kuhns came out to the Garage on Saturday!!!! Well, Don Kuhns is ready to unleash on the ADAU meet on October 20th!!!!! He hit a PR squat of 425 RAW!!!!!! And he hit a very nice 280 Bench!!!!!! I can see Don hitting a 430-435 squat and a 290 Bench at this contest!!!! Good luck Don!!! Mike came in weighing 136. He squatted a very good 590. Today 622 was a little much. Still a GREAT DAY!!!! He also benched a nice 405 off of a 1 board. Mike has been hitting PR's everytime he comes up. This week will be a down load week for him and then we will get back after it!!! A great day, cuz we learn everytime we step into the Garage!!!! Good luck Don and stay on that wave of momentum!!!! Take care, Niko Reply to this
10/8/2007 5:07 PM
Shirley Cole wrote:
Don, I have been wondering about you and Mike. ADAU meet is where I first saw you if I remember right, in Binghamton at Nationals last year. Hay, show them your stuff. Wish I could come, but Lori's baby is due that weekend, so staying close to home. RAW is awesome. Will be excited to here all about your numbers. Stay safe, Stay strong. Mike, Congrates. Keep up the good work. Reply to this
10/8/2007 9:07 PM
Don Kuhns wrote:
As always, Mike and I had a great time during our monthly visit to the Garage. Mike missing that 622 { after he came out of the hole} was a shock. This is a kid who misses a squat once every year or so. We should all be so lucky. Thanks for the nice words about my meet on the 20th. I'd like to get close to 1200 now that I'm in the 55-59 age group. We'll see. Next visit in November will be the big one... Mike will be fired up for the American Open and a shot at 2 American Records. He's been doing what you suggested to aid his grip for the deadlifts. The back is there the grip needs work. How did things go for Noah " Hollywood" Hulslander? I think a remake of the " Home Alone" movie would be nice. Be well. Reply to this
10/9/2007 10:51 AM
Don Kuhns wrote:
Shirley: Good call on staying close to home. We enjoy our powerlifting hobby but it pales by comparison to a child's birth. I remember the deadlifting demonstration you put on last May. Will look for you in December when Mike competes. Be well. Reply to this
10/10/2007 5:28 PM
Shirley Cole wrote:
You are right Don. I am catching this new Grandaughter, as Daddy is Iraq. I can't wait. Hope my grip is as good at this event as it was last May. Hay, of course it will be. Look forward to seeing you in Dec. Rock on at ADAU meet. Greetings to Al if he is there for me. He will understand. Remember, Masters do it RAW. Reply to this
Niko, we got the applications, I'm sending them out tomorrow. This will be the first full meet I've ever done. Everyone pray Reply to this
10/10/2007 1:54 AM
DeeP wrote:
hey guru, after when i done workout wid u i get sore i dont know who should i curse but then i think only one thing, remeber nO pAiN~nO gAiN
10/11/2007 10:28 AMNiko wrote:
Hey Christine, George Kattouf, and maybe a whole lot more!!!! I have to apologize, I just went on a hunch and found a bunch of important emails that were kicked over to my JUNK FOLDER"!!! I am sorry if this may have happended to your emails and I haven't either responded or got back to you all late!!! Please, if I do not get back to you within a day...feel free to call or put a post here!!! Due to some unforeseen issues, I had to set up some Firewall protection and it may have effected some incoming emails!!!!! I hope you all have gotten a responce here lately from me..If not, give me a shout!!! By the way... The November 3rd meet has about 20-25 people verbally committed to come! Get your applications in, I may have to put a cap on this thing!!! Take care, Niko Reply to this
10/12/2007 3:07 PMNiko wrote:
Guest Ron Zsido coming to the Garage tomorrow @ 10a.m.!!! Hope to have some of you come out and watch Big Ron go after some heavy bench attempts!!!
We have 7 lifters officially entered for the Garage Ink Invitational!!! Make sure you get your apps in soon so I don't have to put a cap on this thing!!! See you all soon! Niko Reply to this
10/15/2007 10:49 AMNiko wrote:
Big Ron Zsido came in at about 203 bwt and hit a very nice 465 off the chest w/ his new Katana!!! This is a PR of 30 pounds!!!! He confirmed that he will be competing in the 198's!!!! WHEW!!!Glad to see Pimp Daddy Forella continue to make his comeback to the Garage!!! He comes in and smokes a 315 for an easy 8 reps in the deadlift. And of course, his form was still perfect after a 9 month lay off!!!! Unreal!!! Up to 9 official entries for the Garage Ink Invitational!!!! Niko Reply to this
10/18/2007 4:03 PMNiko wrote:
Good luck to Don Kuhns this weekend at the ADAU Central PA Open in Bigler. PA!!!!! Go get those PR's that you trained so hard for!!!! Take care, Niko Reply to this
10/21/2007 10:33 PM
Don Kuhns wrote:
Niko: The squat tips you suggested paid off big time for me at the meet. I did a PR 435, followed by a 280 bench and a PR 475 pull for a PR 1190 at 196. Nine for 9...doesn't happen often for me. Took 5th in the open and 1st in the 55-59. Now I can rest and help get Mike ready for December 1st. Will get back to you for a date that he and I can come out in November. Thanks again. Reply to this
10/22/2007 10:45 AMNiko wrote:
Don!!!! That is AWESOME!!!! Congrats!!! Yeah, folks, these numbers are ALL RAW!!!! Lets say great job to Don for his great efforts!!! Can't wait to see you guys again!!! Take care, Niko Reply to this
10/21/2007 4:37 PM
Jim Pope wrote:
10-21-07 Squats-(bwt 328) Last squat and deadlift workout before lifting in the Garage ink Invitational 11-03-07
Sit up 70
Raw (just a belt & Knee Sleeves) The 470 is a PR for my work sets in the gym 325x6 415x4 470x5 470x5 470x5 470x5 Last one Paused 575x1 High on depth
Deads
505x5 600x1 650x1 670x1 Had a real big day with my Deadlift today.....................
Looking forward to lifting in Garage Ink Invitational..see you in tow weeks Reply to this
10/21/2007 8:26 PMNiko wrote:
Hey Folks!!!! Get your Garage Ink Invitational Applications in SOON!!! I have 13 already in!!!! I may have to put a cap on this meet w/ 30 lifters!!! So, DO NOT HESITATE!!!!!! Send them in soon!! Space is limited!!! Thanks Niko Reply to this
10/22/2007 9:42 PM
Shirley wrote:
Don,, That is awesome. I am so proud of you. Congratulations. Raw, and Masters. Fifth in the Open is nothing to be ashamed of. You got all your lifts? That is some RAW POWER. Keep it coming. Can't wait to see you both in December. Reply to this
10/24/2007 10:30 AMNiko wrote:
Things are shaping up for the Garage Ink Invitational!!! We currently have 19 lifters registered. REMEMBER; the cut off will be 30 lifters!!!! DO NOT HESITATE!!! Get your apps in today if you plan on coming and having some fun with us!!!!! Food, Music, and lots of fun...not bad for a FREE Meet. Give me a hollar if you need some info! Take care, Niko Reply to this
10/26/2007 3:26 PMNiko wrote:
Garage Ink has New T-Shirts in Stock!!!! These T-shirts are Grey w/ a New Saying on the back. It reads; "No Heat, No A/C, No Mirrors, No Excuses"!!! We will be posting them up on the web site to purchase very soon! Same price as the Black ones, $12.00!!! Garage Ink also has "FlexFit Style" embroidered ball caps. These caps are Black w/ the Garage Ink logo embroidered on the front!!! The web site is embroidered on the back. The caps come in 2 sizes S/M and L/XL!!! These caps are $18.00!!! Get em while they are hot!!!!! Niko Reply to this
10/29/2007 10:17 PMNiko wrote:
YO!!!!! The Garage Ink Invitational is FULL!!! I can not accept any more applications!!!! We are at 34 lifters, any more and we will be very crowded!!!! I want everyone to have enough space...It's gonna be tight as it is!!!! Anyways, we have a great bunch of lifters and I am excited to see what happens. Please have safe travels and go get those PR's!!!! Take care, Niko Reply to this
10/30/2007 1:14 PMNiko wrote:
Garage Ink just received the NEW CHROME IVANKO 25 Kilo Plates!!!! We got them just in time for the Garage Ink Invitational. We got 12 new Chrome 25 kilo plates in to replace the BIg Green 50's! Lots nicer to look at and lots nicer to load for the spotters!!!! See you all soon!!! Niko www.garageinkpowerlifting.com Reply to this
11/1/2007 11:17 AM
Don Kuhns wrote:
Chrome plates! What a ritzy upgrade for the Garage! I'll have to shine my squat shoes before entering. This is one 55-year old tennis player who will not shed a tear on not having to lift those " green monsters " any more. May they R.I.P. Good luck to all lifters at the meet this Saturday. Niko- Mike and I will see you on the 17th. Be well. Reply to this
11/2/2007 11:36 AM
Don Kuhns wrote:
Shirley: Yes, I said tennis. From '93 to '06 I was the coach for the Whitehall High girls' tennis team. I have competed in local tennis competition and given lessons. I can't beat Serena Williams but I'm close to her bench press. Know the definition of eternal love? Ray Charles and Stevie Wonder playing tennis. { poor Ray}. Did you do your stint in the maternity ward? See you at the American Open. Be well. Reply to this
11/5/2007 6:05 PM
Shirley wrote:
Ok Don, I didn't know this about you. You are just full of surpises. I never played much tenis, but I love table tennis, and I am pretty good at that. As for my Grandaughter, she arrived Sat. evening at 6:38PM. She had 36 hours of labor, with most of it back labor. Finally got an epidural to help her, and then was able to push her out in 20 minute. I caught her, and her other grandma cut the cord. 7 pounds, 10 ounces. 20 1/2 inches long. It was the best. We came home today. Daddy is in Iraq and was able to call a number of times while she was in labor, and then about 10 minutes after the birth. We are so very blessed. God is so fatihful to all of us. Looking forward to the Dec. Meet. See you then. Reply to this
11/2/2007 2:23 PM
Gerald Burke wrote:
Hey Niko: Looking forward to Saturday Nov. 3rd. Also looking forward to learning from you in my old age. LOL Reply to this
11/3/2007 6:57 PMJim wrote:
Congratulations to Garage Ink! The Invitational meet was great and I thoroughly enjoyed myself.Great lifting from the lifters and great support from those who came out to watch. If this was just a warm-up, Katie bar the door when these folks get down to competition form!
Awesome stuff!!!
I look forward to the next time I can come an visit.
11/4/2007 7:12 AM
Jim Pope wrote:
What can I say about the 1st Garage Ink Invitational....Niko and the crew did an outstanding job, everything went real smooth all day. I went 9 for 9 thanks to Niko's son cheering me on each and every lift. He was the last thing I hear just before taking each of my attempts yesterday. I just couldn't let the little guy down and that is something that I will remember for a long time. My wife and I had a grest time and met a lot of really nice people in Stewartstown yesterday.
PS I have to thank Lance K. for pulling that 700lb deadlift out of me yestday. Reply to this
11/4/2007 7:41 PMNiko wrote:
Well, you know Garage Ink always does something different; and this time I think we did it VERY DIFFERENTLY!!!!! The 2007 Garage Ink Invitational was a USAPL Sanctioned meet. It was also a FREE meet. Yep, a FREE meet to all who were USAPL members. The contest was held in the bottom of the Stewartstown United Methodist Church! You read that right. Barbells, Chalk, Loud music, loud screams from the audience, and heavy lifting in the local church!!!!! Besides all of that, we also had food to eat all day. Just put a donation in the basket and partake in all the food you wanted!!!! Let me first say thank you to those who made this all possible. Matt Gary, Phillip Battle, and Donnie Wilson were the judges for the whole contest!!! You guys were fantastic!!!!!!! Ryan Revie, Tony Forella, Dan Ratchford, and Chris were our spotters. WOW, these guys worked so hard all day!!! Jim Roberts and Rocco DeStefano kept the contest flowing smooth all day by running the score cards and flight charts. Great job!!! Jackie and Laura were our special ladies in the Kitchen that kept us all fed throughout the day! There were 32 lifters who came to play and let it all hang out on the platform. Lifters from 6 different states amazed the crowd yesterday. We had a team of lifters from Hammonton High School in New Jersey come to lift hard with us. The other lifters came from New York, Maryland, Virginia, Illinois, and Pennsylvania. Many lifters set PR’s and some were able to set New State Records. Standout performances were turned in not just by a few, but in my opinion; all the lifters were fantastic!!!!! Garage Ink members lifted so well today. Tracey Niel hit a PR squat of 132 and pulled a nice 187 in her new sumo style. Cheryl Gibson hit a huge 308 squat, benched 187, and pulled a very nice 314 for a new total of 809!!! Pete Long @ age 51 and weighing only 165 squatted 462, benched 287, and pulled a big 501! Tom Getsinger pulled a HUGE 611!!! Emilio Frattaruolo, I love announcing his name; put a huge 120 pounds on his total via a 512 squat, 309 bench, and 512 deadlift. Then Sean Siggins walked over to squat a nice 501, benched 407, and pulled a very good effort of 501. I was very honored to have all of the lifters come to my contest. Jim Pope came up from Virginia to get ready for the Arnold. He pulled a HUGE RAW 699 DL and totaled 1741 RAW!!!! Elite Super Heavy Weight Lance Karabel; drove all the way in from Chicago to wow the crowd in the deadlift. With an easy opener of 705, his other efforts of 733, were very close. Thanks so much guys…you all put on an AWESOME show!!! I hope you all had fun because I surely had a great time. Last but not least, I want to thank my wife for putting up with me. She surely has the patience of a Saint. I love you and thank you for all your understanding and support. See you at the next contest. Take care, Niko Hulslander Reply to this
11/7/2007 1:29 PMNiko wrote:
Seems like we have losers with no time on their hands again!!!! Someone keeps trying to post sex sites under the pics page here on Garage Ink's web site!!! Folks, you know what I think about cowards like this!!!! I truly pity this individual!!!! I have researched the URL and have since turned that info over to some nice poeple who know what to do with it...Too bad... Reply to this
11/7/2007 10:07 PM
Don Kuhns wrote:
Shirley: Congratulations! A baby girl! Bring photos of your granddaughter to the American Open. Reply to this
11/15/2007 3:09 PMNiko wrote:
Little Baby Ratchford arrived November 7th, @ 4:55 P.M.!!!! Lets all welcome Cathlene Elizabeth Ratchford!!!! Congrats to Dan and Beth!!! We hope all is well and safe for the Ratchford family. Drop Dan and family a note to say Hey!!! Take care, Niko Reply to this
11/15/2007 10:35 PM
Shirley Cole wrote:
Hay Dan, Congratulations. Babys are the best. We have a new Grandaughter, Leah, and we just love "baby" power. Stay safe and God Bless you all. Reply to this
11/16/2007 10:43 PM
Don Mike Kuhns wrote:
Our congrats to you and Beth. Garage Ink should have a female National Champ in 2022. Hint: put pieces of lead in her rattles. We hope to see you soon. Reply to this
11/17/2007 10:01 PM
Shirley Cole wrote:
Don, Good Idea. I will add some buck shoot to the rattle for Leah, We have to get more women lifting weights some home. Sound like a plan. Is that how you got Mike started? Reply to this
11/18/2007 9:36 PM
Don Kuhns wrote:
Shirley: Yes, I put lead in Mike's rattles. That, plus I think he came from another planet with different gravity.{ I should talk to Bonnie about that}. Mike had a great workout at the Garage on Saturday. Niko has him peaked for December 1st. You and he lift in the same session. I probably won't have any volume left in my voice by noon that day. Be well. Reply to this
Tracey Niel (F) 123 Cheryl Gibson (F) 165 Shirley Cole (F) 198+ Mike Kuhns (M) 132 Ryan Revie (M) 181 Ron Zsido (M) 198 Tom Getsinger (M) 220 Jere Hess (M) 220 Rob Ekhart (M) 242 Jeff Fiss (M) SHW
Lets wish all these guys and girls luck. If you have any questions, get a hold of me!!!! See you there, Niko Reply to this
11/24/2007 10:23 PMNiko wrote:
Hey Reggie, Dave and Sean!!!! Thanks for the Great Workout on Friday!!! You guys are definately are in the right place now!!!! That's a good gym w/ a lot of potential. I am sure I won't be allowed to be back after bending the bar w/ the 1,005 pound rack pull...but God, it was fun wasn't it?!?!!! See you guys soon!!! Niko Reply to this
11/29/2007 7:55 AM
Reggie wrote:
man it was great and as always I walked away with more knowledge and it helped with my DL's so far so good !! can't wait to do it again !! probably see you at the American Open good luck to all from the NEPA guys Reply to this
12/4/2007 12:46 AMNiko wrote:
WOW!!!!!! The 2007 American Open...it truly was saving the best for last!!!!! I am so Happy for Steve Mann...He did a fantastic job!!!! His stafff did a great job!!!! All the spotters and loaders did a great job!!! The lifting was BEYOND AWESOME!!!!! I am so proud to have been a part of that show!!! To all the Garage Ink Team Members...I am so proud of all of you!!!! Thank you so much!!!! The coveted 2007 Team Champions Trophy will be toasted this coming Saturday Night at the Garage!!!! It was fun, it was great, it was unreal!!!!!! We had alot of learning experiences, alot of great lifts, NEW PR's, and what a wonderful time!!!! I can't wait for the next one!!!! Check out the results on www.purepowerlifting.com!!!! WoW!!! Take care, Niko Reply to this
12/4/2007 12:22 PM
Shirley wrote:
Christine, it was great seeing you and Rhonda. I don't know what I would have done without you guys on Saturday. The noise was making me nuts trying to hear the announcements. Rhonda, congrats on your Benches. You were awesome. Christine, you are a great lifter, and you will go far. Don't stop, you are a force to be reckoned with. I hope Cheryl is feeling better. That cold was really giving her a run for her money Saturday. Tracy, you were looking SWEEEEET too. Looking strong, doing a great job. Wish I could have stayed until Sun., glad we made it home ahead of the snow storm we had 4-6 inches in the north country.Niko, as always, your words and advice always play such a part in putting it all together. thanks for not giving up on me, I am blessed to be a Garage Inc Lady. Thanks for the chance. Steve Mann, and everyone, Great time. Can't wait for next year. March isn't that far away, back to the gym next week. Will get this deep squat and these knee wraps figured out. To everyone, God Bless, and have a Blessed Holiday. Reply to this
12/4/2007 1:39 PM
Don Kuhns wrote:
Niko: Thanks for getting Mike's shirt set-in and preventing his bench bomb-out. He and I learned a few things from this less than stellar outing. We definitely need to get to the Garage a few times before the Arnold. How's the biceps? Lifting off for Mr. Siders is a task not many can do. Be well. Reply to this
Yesterday, I visited my chiropractor and received ultrasound treatment on my leg. I also got an adjustment. He said my upper back (thoracic spine) was out because I probably hunched over a little bit and strained when my leg initially gave out during warm-ups.
We began calling different orthopedists Monday morning on the ride home from Scranton. Unfortunately, this morning was the first available appointment we could get. After a thorough examination, the doctor concluded that I have a partial tear in my right glute (Gluteus Maximus). He said the reason I felt such severe pain down the outside of my thigh was because the glute works in conjunction with the Tensor Fasciae Latae which then becomes the Iliotibial Band. Due to my past lower extremity issues (hamstring pulls/strains/tears, etc.), he prescribed an MRI. Not only did he want to examine the severity of the tear but he also wanted to search for a possible stress fracture of the trochanter (part of the femur/thigh bone). I immediately left his office and got the MRI.
As I've been dealing with trochanteric hip bursitis since 2003, he thought the condition may have contributed to this injury for the mere fact that my body has been trying to compensate for the pain by shifting during different certain movements. As the pain hits, I sometimes involuntarily try to accommodate the pain by adjusting my movement pattern (as in the squat).
My follow-up appointment is next Wednesday. The doctor will review my MRI, draw further conclusions, and make treatment recommendations including physical therapy to rehabilitate my glute and strengthen the surrounding musculature.
In the meantime, I'm hopping around on crutches for a few more days and following a regimen of rest, Advil, light massage, electrical stimulation, ultrasound, and leaning on Sioux-z. After all, she IS a world champion.
I'll have more information next week and will certainly keep you posted. Thank you again for all the concern and love I've received via your email, phone calls, text messages, and prayers. It means more than you know.
12/6/2007 7:32 PM
Shirley Cole wrote:
WOW, I have been a nurse 30 years, and I didn't know some of those big words. But I do know this, you were having one heck of a pain in the @#$%^. So Gary, I know you don't know me, but I know who you are, and your wife is one of my Wt. Lifting Heroines. You are in our prayers. I will be believing that your injurys will not be any worse.Its a chance we all take everyday we pick up weight. Please keep us posted, and stay thinking posative. "What so ever you say, believing, you will recieve." Reply to this
12/8/2007 7:27 PM
Tracey wrote:
This was my first National meet and wow it was great. I learned so much and had a great time!!! Thanks to Niko and Gib for their coaching and of course to Wil for all his support. It was really cool hanging out with the girls-Rhonda, Christine and Cheryl. I too hope Cheryl is feeling better. Thank you Shirley for your always encouraging words. I had so much fun I can not wait for March!! Hope to see the Garage gang at the party tonight!!!! Reply to this
12/9/2007 8:55 PMNiko wrote:
Hey!!! Just wanted to catch up on a few things here. I may have not said this enough, but i am so proud of the Garage Ink Team!!!! Those memebers who have worked so hard, trained seriously, and supported one another...You deserved the American Open Team Title!!!! I was glad to see so many of you have such a positive experience as well as learn along the way. We will continue to work hard to keep pushing eachother for new numbers on that board!!! I was glad to see so many PR's come out of this National Meet!!!! That has to be understood by all of you; that those numbers ARE HUGE!!!! Bare with me as I have not posted pics yet. Been really busy. Just did the Maryland State Championships in Annapolis. Pete Long did an outstanding job once again. At 51 yoa, and 165 bwt., he hit a 468 squat PR, a 275 bp, and a 507 deadlift PR!!! On a day faced with many challenges, he still set 2 PR's and tied his best total. Lots more to come for this "Lil Bull"!!! I am going to try and get some pics up tonight!!!! The Garage Ink Party was fun!!!! Thanks too all who attended...kinda crazy opening a bottle of wine with a DeWalt Drill and drill bit!!!! Ha Ha!!! Take care Folks, Niko Reply to this
12/10/2007 1:19 AM
Jere Hess wrote:
Great job Pete! Niko srry bout the late call last night but you won't believe the night I had after leaving the Garage Ink Christmas Party. Fiasco. Lots of fun and my old roomates enjoyed seeing the place! Have a happy holiday to all of you if I don't catch you before Christmas is here. Reply to this
12/11/2007 2:28 PMNiko wrote:
"Hello Niko, I just wanted to thank you once more for all of yourhelp in training and and also during the meet. Iprobably would not even have begun competing againwere it not for you, and I mean that. You have a realgift for motivating people and you are a naturalcoach. Lori and the kids got a real kick out ofwatching you at the meet! I still think you should betraining professional athletes and I believe that oneday you will be. If there is ever ANYTHING I can dofor you, please let me know. I also wanted to let you know that, thanks to you, Itook first place in the Masters and Open Divisions andalso won the Best Lifter for lightweights in both theOpen and Masters Divisions. Thanks again for all of your encouragement, coachingand especially for your friendship. Please give myregards to your family. Pete Long" Reply to this
12/11/2007 6:42 PM
Joe Zwick wrote:
I liked the tee shirts that Cheryl Gibson's husband & son were wearing at the American Open.
12/13/2007 12:04 AM
Gerald wrote:
Niko: Looking forward to begin my training with you beginning in Jan. 08. Ready for all you have to offer. Reply to this
12/14/2007 1:53 PMJim Roberts wrote:
Dear Niko and Garage Ink The Maryland State Powerlifting and Open Bench Press Championships was a great success due to your efforts and contributions. I personally appreciate you looking out for me (and the lifters!) as I was literally dead on my feet.
On Friday evening, I was faced with the possiblility of not being close to having the venue ready for lifting Saturday morning. When Pete, you and finally the Bardsley's arrived, the place came to life with activity and I felt a sense of hope. For that, I'm very grateful.
During the meet, things went very effiently due to how you managed the platform. I felt bad as I knew you had lifters to coach, a table of merchandise to sell and I know if it had been me, for once I'd like to just enjoy the show. Instead, you stepped in.
Your a great friend to everyone. I can't thank you enough!
I hope everyone has a great Christmas and a successful new year!!!
12/15/2007 4:10 PM
Cheryl Gibson wrote:
Hey everybody, It has been two weeks since the American Open and I just want to congratulate everybody for such an awesome day. Tracey I think you did awesome, your sumo looked great, and your squats look like they are coming along real good! Shirley, you always make your deadlift look sooo easy. I want to grow up and be just like you, you're my idle. "No-Name" Petty, can't wait to meet up with you and the "Rocket" in March. I also want to say it was great hangin' out with everybody after the meet. Mike Kuhn I think I heard some of the best pick up lines that weekend, can't wait to hear what else you have in your arsenal. I must say it was my worst meet ever as far as lifting but I was so proud of everybody and all of your awesome lifts. I feel so fortunate to be a part of such a great group of people and I can't thank you, Niko; enough for everything you have done for me and the team. We couldn't do it without you. I respect and appreciate you very much and I just needed to let you know that. A proud member of Garage Ink Cheryl She-Hulk Gibson Reply to this
12/16/2007 9:31 PM
Shirley Cole wrote:
Hey Cheryl, thanks for your nice words, but I look up to you. We are all apart of a great team. I am proud to be a Garage Ink Lady too.Sure hope you are feeling better, I know you were under the weather the day of the meet. We are doing well here, and heading back to the Gym this week. Took 2 weeks off, mostly because my work outs have been including "snow lifts." we got bombed up here for a few days this week. Right now we are cleaning up sleet and freezing rain. Anyway, I am looking forward to seeing everyone next March, Christine, Rhonda, Tracy and the whole gang. I have to remember to look at the rings on the bar, for my dead lifts, and then maybe I won't think the bar is miss loaded. (how embarrassing) anyway, it keeps me humble. I also realized that I had the Rack too high on my squat. I felt the bar nick the rack as I came off each time. So I will take time for a better set up next time. I missed Niko's son yelling, "get the Set up Shirley." I always try to take away something from each meet, and if I had one thing I will remember from the American Open, it is that you all were just the best. I could really feel the Team unity, everyone helping each other. Niko, you of course are always there, with the right words, and the right advice, what we do with it , may not always be quite what you had in mine, but you still keep us motivated. None of us want to let you down. So train hard, live life everyday, and stay safe. Have a blessed hand happy Christmas and New Year. Reply to this
12/16/2007 10:01 PMNiko wrote:
Hey Folks, check this video out of a future Powerlifting star!!!!!!
12/17/2007 6:07 PM
Shirley Cole wrote:
Noah, WOW....You are on the money my friend. You are my hero. I am so impressed. I really missed your coaching at the last meet,, Soon, you will be making our DAD sweat.....keep up the good work, and have a very Merry Christmas. Baby Leah will look forward to meeting you. I let her wear my metal and took her picture the other day. She will join us someday. Reply to this
12/19/2007 11:18 AM
Mel Cochran wrote:
Niko, The video of Noah is just priceless! Looks like he is going to be a real competitor. Happy Holidays to all! Mel Reply to this
12/24/2007 2:45 PM
Gerald wrote:
Niko & Family: Merry Christmas & Happy New Year to you and your family and all of the GarageInk members. Reply to this
12/26/2007 1:35 PMNiko wrote:
Merry Christmas to you too Gerald!!!! Merry Christmas to you all!!!! May your Holidays be filled with joy, laughter, friends, family, and may all your holiday wishes and dreams come true!!!! From Niko @ Garage Ink!!!! Reply to this
12/27/2007 7:36 PM
Don Kuhns wrote:
A big " thank you " to Niko for being a major reason my son, Mike, is #1 in the bench in PLUSA magazine's " Top 100" this month for the 132's. At the Pa. States this past March, Mike missed his 2nd attempt and Niko to the rescue! Needless to say, he got the third. Next visit to the Garage, I'm having Niko sign the commemorative certificate I'm ordering from the mag. Happy and healthy New Year to everyone! Reply to this
12/27/2007 10:50 PMNiko wrote:
WOW!!!! WOW!!! WOW!!!! Congrats to Mike Kuhns!!! I know Don talked about his bench already!!!! Just glad to be a part of that moment...BUT...Folks, Mike is also Number 2 in the squat!!! He is also Number 4 in the Total!!!! Just unreal!!!! With some more fine tuning and a lot of learning this past AO...I see Mike getting Number 1 in the squat and total as well!!!! Great job Mike!!!! Take care and see you all soon! Niko Reply to this
12/29/2007 8:10 PM
Shirley wrote:
WOW Don, Please tell MIKE how proud we are of him, and we wish him continued success. It is because he works hard and has great genes. That would be you DAD. HAHAHA. Anyway, happy New Year to all of you. God Bless and Stay safe. Reply to this
Safety Squat Bar box squat, green band on bar, belt, suit bottoms: 165/3 255/3 345/2 435/2 485/1 525/1, hard as hell. Love the low back work you get out of this bar. Vid here: http://www.youtube.com/watch?v=05Pi5LeMqiQ
SSB GM's, green band on bar: 165/3 215/3 255/3
Sumo speed pulls: 4x2 at 315 4x2 at 405
Standing abs: 4x15
Oh man, that's gonna hurt in the morning. -Fiss Reply to this
1/4/2008 1:12 PM
Gerald wrote:
Watched your video Fiss, Wow nothing but pure power with lots to spare. You are definitely an up and coming powerlifter. That was impressive! Reply to this
Floor press, ring grip, mini band on bar: 135/3 185/3 225/1 275/1 315/1 365/1 405/miss. Not too bad for two fucked up shoulders and a fucked up pec. My best is 410 with on this, so I'll try again in six weeks or so. Trying to build back up some RAW strength.
32kg. KB floor press: 3 sets to failure: 20 reps, 10 reps, 9 reps. Building up my rock hard manly chest.
1/6/2008 1:13 PMNiko wrote:
Well, I guess I should post what i have been doing for my Arnold DL Training. This has been posted on my MySpace page too. I'll put some here.
Some Squattin info!!! 1/03/08- ME Squatting 12 inch Box Squats. - Suit Bottoms and Belt Only. 600 x 1 plus the Green bands. I figure this is 700 at the top. Reverse Hypers- 3 x 10 Wall sits- 3 x 1 minute each. Leg Curls- 3 x 8 Calf Work- 3 x 30 Biceps- 3 x 10 Abs- Stability Ball Crunches - 3 x 25 Later, Niko
Sunday, December 30, 2007 Arnold Training!!!! 12/30/07- Pulled 805 off of Pin 4!!!!!! I did this with just a belt and Raw grip...No straps!!!! Started to feel like a true deadlift!!! Next week we try off of pin 3!!!! The bottom of the 45 pound plates were just 10 inches off the floor! Speed pulls- 455 w/ 45 seconds rest for 8 sets of 2 reps. Reverse Hypers- 3 x 10 Abs - Stability ball- 3 x 25 crunches. Wall Sits- 3 x 45 seconds Leg Curls- 3 x 8 Calf work- 2 x 30 Biceps- 3 x 10 Staying real focused...good momentum thus far!!!!
Wednesday, December 26, 2007 Some squattin info 12/26/07- DE Box Squats off of 12 inch box. These were done w/ just a belt. 6 sets of 2 reps w/ 455 bar weight plus 64 pounds of chains. = 519 at the top. Followed up w/ a heavy walk out w/ 735 down to pin 18-about 3 inches above parallel for a set of 3. Done w/ just a belt. Reverse Hypers- 3 x 10 Wall sits- 3 x 40 seconds Leg Curls- 3 x 8 Abs Standing Calf work- 3 x 30 DB Bentover Bicep Curls- 3 x 10 Legs felt tired today...too many damn Christmas cookies.
Friday, December 21, 2007 Arnold Deadlift Training 12/20/07 Rack Pulls from Pin 5- The bottom of the 45 pound plates are 12 inches off the ground. This is 2 inches lower than last time. RAW gripped, just a belt- pulled the 805 again!!!! I felt that it was easier than last time!!! Speed Pulls- 445 for 8 sets of doubles w/ 45 seconds rest. Reverse Hypers- 3 x 10 Wall sits- 3 x 40 seconds Leg curls- 3 x 8 Calf work- 3 x 30 Abs- 3 x 25 crunches on stability ball. I am excited, the weights used during this workout keep going up. Next time I pull 805 off of Pin 4 and use 455 for the speed pulls. Later, Niko
Saturday, December 15, 2007 Back to Basic Training... 12/15/07- Squat Day- Speed Squats w/ just a belt. = 405 x 2, 455 x 2, then 500 for 5 sets of 2 w/ 1 minute rest periods Heavy Walk Outs = w/ just a belt & knee wraps, 765. Took it down to about 3 inches above parallel and stood up w/ it. Then took 815 out. Took it down to same depth and missed it. SHIT!!!! I got this last week. (Although it was a bit higher last week) Pissed me off; so I down loaded to 405 and did the same thing for a set of 12. O.K., Reverse Hypers for 3 x 10, then leg extensions 3 x10, leg curls, 3 x 8. Did stablity Ball Crunches for 3 x 30, Sranding Calf Work, and then a little bicep work. I must be a pussy, cuz I am sitting here more sore, than I have been in a while. Cont. on next post. Reply to this
Thursday Night Bench Training. Did Speed Bench Raw. 8 sets of doubles w/ 325. Followed by some shirt work. 505 down to a 4 board, then 600 down to a 3 board that was really easy. I stopped there due to no spotters. This was followed up w/ BB Skull Crushers; up to a set of 8 w/ 235. The more fluff for shoulders, lats and abs. Blah, Blah, Blah. Later, Niko
Tuesday, December 11, 2007 Arnold DL Training!!! So, we set the pins lower tonight and my plan is to keep dropping it every week. The plan is to pull 805 from the pins set at different lower settings each week. I pulled 805, bare grip, just a belt from Pin 6. This means that the bottom of the 45's were 14 inches off the floor. After that I did speed pulls. I pulled 435 for 8 sets of doubles w/ 45 secs. rest. These were followed by Reverse Hypers, wall sits, wide legged full sit ups, and calf work. I feel good and can't wait for the next workout. Later, Niko
Saturday, November 24, 2007 Arnold Training!!! Rack Pulled 1,005 pounds from just above the knee on Friday. Then did 8 sets of doubles w/ 425 off the floor. Did these w/ 45 seconds rest between sets. I was done w/ all 8 sets in 8 minutes!!!!! Leg extentions, DB Leg Curls, and DB Biceps. Reply to this
Off day. Decided to take it easy today, got a tore up upper and lower back all around thanks to that SSB squatting this week(Fuck you very much Marty). Having a good time trying new things in training without the pressure of a meet anytime soon. Reply to this
1/6/2008 9:31 PMJim Pope wrote:
Fiss or Niko, I see a lot of people doing floor presses. I've never done one but thinking about adding them to my workout. Do you have any suggestions? Reply to this
1/9/2008 10:07 PMJeff Fiss wrote:
Floor presses are a good thing my friend. Good for getting some raw strength and also not having the legs involved with the lift. Put a chain or band on there too. Reply to this
1/7/2008 7:00 PM
Shirley Cole wrote:
Jeff. Now I know you have better words in your vocabulary. Get creative Brother. Keep up the good work. Reply to this
A.M. Speed bench, comp grip: 205 plus mini band, 9 sets of 3, paused reps
Straight bar pushdown: 2x10 straight weight 2x10 straight weight+mini band
Hammer strength incline press: 4x8
Rear delt fly machine: 4x10
P.M. Upper back stuff
Lat pulldown to chest: 4x8
Diamond grip pulldown to chest: 4x8
Face pulls: 4x8
Think I may dedicate a day to lat work instead of doing it with bench work. Seems to be a lot fresher and am able to handle more weight. -Fiss Reply to this
Rack Pulled 805 w/ RAW grip and just a belt from Pin 3 tonight!!!! The bottom of the 45's were just 8 inches off the floor. Wow, is it like a real pull more and more every week. This was 2 inches lower than last week. Jere "Ego Killer" Hess was @ the Garage tonight. He said it looked like I could have done 830.
Followed that up w/ Speed pulls- 465 for 8 sets of 2 reps w/ 45 seconds rest between sets.
1/10/2008 3:34 PM
Shirley Cole wrote:
Jeff, is this the same of power benches, when you lay on the floor, say in a power rack, and press off the the rack about 3-4 inches, adding higher weights? Reply to this
1/11/2008 11:13 PMJeff Fiss wrote:
Shirley, I think you are thinking of rack lockouts laying on the floor. I used to do those. The floor press involves laying on the floor, taking the bar out of the hooks, and bringing it down to where teh elbows rest on the ground for a second, then blast up. Reply to this
1/10/2008 9:45 PMNiko wrote:
Hey Big Jim!!! Sorry it took me a while to respond to your post!!!! Crazy busy...No excuse, though. The Floor Press is a very good exercise as Jeff stated. This exercise I would suggest to do on a "Max Effort" Day. Do it for 3 weeks as a main exercise. Each week trying to break either a 3 rep or 1 rep max effort. If you are looking to increase your drive immediately off the chest or 2-3 inches off the chest, this is a good exercise to rotate in. As Jeff stated, do not use your legs! DO NOT bend them or try to use any leg drive. Keep your legs srtaight out in front. Allow the weight tobe handed off to you. Let your elbows touch the floor, slight pause, then fire back up. You may find like I did, that your big barrel chest may only allow a small gap if any between the bar and your chest. Some folks, without a big barrel chest, when the elbows touch the floor, still have a nice 3-5 inch gap bewteen the bar and the chest. Once again, this is an exercise to use as a Main Max Effort Movement for 3 weeks OR you can use it as an accessory lift. If you are going to do that; I would suggest a close grip floor press for sets of 8-10 AFTER your regular bench press routine. Either way, very benefitial. It build more raw strength, without the use of the legs. I hope this helps. Also, Shirley, if you need more advice or tips after this explanation, feel free to drop me a line. Take care Folks, Niko Reply to this
1/10/2008 11:30 PM
Jim Pope wrote:
Niko, Thanks for the tips. It looks like that Deadlift is coming along very nice for the AC. Keep up the hard work. See you at the AC
Reverse blue band press, comp grip: 315/8 405/5 505/2 555/1 585/1 635/1 Pretty cool. Never did these before. It's a good RAW exercise that gives the feeling of working in a bench shirt.
Rack pulls, conventional, plates 12" from floor, belt: 135/8 225/4 315/3 405/2 495/2 585/2 705/1. Pretty easy rep. No psyching or anything to do it. Will lower pins 2 inches next week.
24kg KB one-arm swings: 3x6R+6L
24kg KB snatches: 3x6R+6L
Standing abs: 4x15
Single leg curl: 4x15
Trying out Niko's DL program, see what happens. -Fiss Reply to this
1/12/2008 5:39 PM
Shirley wrote:
Thanks Jeff, Niko e-mailed me the details so I can follow the directions at the gym. Appreciate your help. Keep training. See you in March? Reply to this
12 Inch Box Squats- RAW- just a belt! 405 x 2, 455 x 2 x 2, then 500 for 5 sets of 2!
Followed up by Heavy Walk outs. After walking it out, I took it down to about 3 inches above parallel. Touched the pins and then back up.!!! Did these w/ just a belt, NO SUIT and NO WRAPS. 765 x 1 and 805 x 1.
Reverse Hypers - 3 x 10
Wall Sits- 2 x 65 seconds, then 1 set w/ a 170 pound man standing on my legs. I sat there for 1 minute!!!
Leg Curls- 3 x 8
Abs- wide legged full sit ups, 3 x 15
Whew---tired today!!! Thanks Pete Long for standing on me!!!! Had Dan Ratchford back in the Garage today!!!!! Freaking Great feeling today!!!!
Box squat, 3 sets chain on bar, belt, suit bottoms: No belt: bar/a bunch 135/6 225/5 315/4 405/2 Belt: 545/5. Sluggish today. Didn't help that that creepy Ukrainian dude was in there this morning in full dress apparell doing jack shit. Howie calls him "Charles Manson". Weird fucker.
Close stance GM's, belt: 315/3 405/3 455/3 Working on pushing glutes back as far as possible.
Speed pulls: 405x2x8 sets, 1:00 rest in between sets.
1/16/2008 11:45 PMNiko wrote:
"Glutes"?!? You call them Glutes? Brother, you've never seen yourself from the rear have you....Whoa!!!! Ha Ha!!! Reply to this
Rack Pulls- From Pin 2--805!!!!! Done w/ just a belt and Raw Grip!!! The bottom of the 45's were just 6 inches off the floor. I was really happy with this...read more and you'll understand why.
O.K, Since Monday I have been dealing with Plantar Fasciitis. If you don't know what that is, take a railroad spike and have someone drive it up through your heal with a small tack hammer. I was literally thinking of cutting my foot off on Monday night!!!! I am not kidding!!!!! I had saw in hand, but couldn't figure out a way to level myself out in order to pull today!!! Dr. said to ice it, stretch it, massage it, use Advil Liquid Gels and rest it...no lifting...BULLSHIT!!!! I am on a VISION QUEST!!!!!!!
1/18/2008 6:07 PM
Shirley Cole wrote:
O Man,. Don't cut your leg off, if you lose the other one, and go to court, you won't have a leg to stand on.....lol. Praying you will be pain free asap. Going to the Arnold? Wish I could go and cheer for you and Suzi and Mike? Right? Anyway, you are in our thoughts and prayers. I am training and have a question. Squats. You need to be below parallel? or at Parallel? HELP. I am using a video camera to see my depth. Used it on my DL last night, and saw all my mistakes. It really helped. Easier to see it, than to just have Greg tell me. It is really helpful. Thanks for all your help. Reply to this
Green Reverse Band press: 315/8 405/3 505/2 550/1 560/1. Much better. The green band is better for single ply guys. But I also like the blue band for the pop it gives you off the chest, like a bench shirt does. I'll work with both set-ups.
High end rack lockous, ring grip: 405/5 505/3 585/2
1/19/2008 11:01 AMJeff Fiss wrote:
1/19/08 DL Rack pull, below knee, bottom of plates 10" from floor: 135/6 225/5 315/4 405/2 495/2 585/2 705/1. Pretty good, didn't pysche up or anything, just did the work.
Standing abs: 4x15
Called it good. I've felt like shit since Wednesday this week, everyone in my house is sick and it's been awhile since I caught anything. Yesterday and today's training were kinda forced, just wanted to get work in. -Fiss Reply to this
1/20/2008 3:39 PMNiko wrote:
WoW!!!!! What a day at the Garage!!! We had so much action going on…we were tempted to move it all out doors!!!! Just kidding! Mike Kuhns, Don Kuhns, Rob Eckart, Donnie B., Dan Ratchford, Jere Hess, Tim Meckley, Pete Long, Gerald Burke, Mike Burke, and Sean Siggins were all training at some point in time yesterday!!! Yeah, I got mine in too. Team Garage Ink members are really gearing up for the Arnold and PA States!!! Mike Kuhns set it all off. He squatted a very easy 606…we couldn’t stop him there! He called for the 622!!! At a bodyweight of 137; Mike absolutely DESTROYED the weight!!!! It was deep and easy!!!! Don squatted a nice 390 RAW for a triple!!! Young first time visitor Donnie B., astonished everyone with a set of 5 w/ 335 in the squat. I think he is something like 17 years old and only weighs around 160 pounds. It looked like he was just warming up!!! Rob Eckart did some nice squatting as well. Rob is starting his training cycle for the PA States. He unleashed a nice set of 3 reps w/ 440 wearing suit bottoms, wraps and belt!!! Benching went real well for everyone too. Mike hit a nice 407 bench. We stopped him there to save a little. By the way, the 407 was the only one we got to touch…so we are probably looking at a 425-430 bench out of Mike at the Arnold!!!! Dan “Ratch” Ratchford worked his squatting and Deadlifting!!! Looking to make a comeback at PA States; Dan did some nice band squats. I think 275 plus the green bands for several reps and sets. The Deadlifts went smooth as he ended his sumo style with pulling 365 for 5 sets of doubles. “Ego Killer”, using the Metal Militia style bench program; almost had 370 locked out!!!! It was,..I’m not kidding an inch or two from lockout. By the way, that is only 10 pounds off his best. NOT TOO BAD considering he just started back training seriously about 2 weeks ago. Gerald “Jake” Burke got acquainted to his new Deadlift program. Boy, I got some looks that would kill a normal human. Jake hung tough though. He did awesome for his first time doing deadlifts. 5 sets of 3 reps with 205!!!! These were followed up with Romanian Deadlifts @ 135 for 3 sets of 10 and some Zercher squats for 3 sets of 10 @ 95!!! He should be sore by the time you read this, if he isn’t he’s not going to like me the next training session either!!!! Awesome job everyone!!!! Thanks for making the day, a true team workout day!!! We may have to re-locate to my new place next time…We need the space!!!!! Take care, Niko Reply to this
1/22/2008 9:26 AM
Jake wrote:
Niko: It was really great to workout with all the guys from GarageInk. They made my son Michael & I feel right at home and a part of the GarageInk family. Thanks for the great workout also. Wow never thought I would start deadlifting like that. Ha Ha looks to kill a normal human. Nah, you pulled you pull more out of me then I know exist. Just a tidbit of information, I was not sore the next day. LOL. Looking forward to being part of the team and continued training from you as I look to expand my knowledge of powerlifting and to continue to get better. Much thanks for all you have done for me already. God bless you and your family. Keep us the great lifting as you get ready for the Arnold Classic. The whole atmosphere was awesome. Can't wait to get back into the Garage. Reply to this
1/20/2008 7:39 PM
Don Kuhns wrote:
Niko: I'm all for re-locating to your new place next visit... then I could use the inversion table to decompress after the torrid squat sessions that the Garage is known for. Thanks to you and all the guys for the atmosphere that encourages everyone to " dig deep " while there. Mike and I will see you next month. Reply to this
Floor press, 3 sets chain on bar, ring grip: bar/8 135/3 225/2 275/1 325/1 345/1, best is 370 with this. Trying to get raw strong...
High end lockouts, comp grip: 405/5 505/3 605/3
Shirt bench: 405/3 500/1 Wanted to see how good I am after all that work. Worked up to a solid single.
Cambered bar pulldown: 4x8
Behind the neck pulldown: 4x8
Chest supported row: 4 sets to failure, high reps....
Man, I am done. Gonna start living in the shirt next week. Heal up soon Shawn Boylan! -Fiss Reply to this
1/29/2008 3:21 PMNiko wrote:
Tuesday, January 29, 2008 Some bench training 1/25/08 Raw warm ups. Up to 315 x 4 x 2 Then did some 3 Board shirt work- 500 x 1 , 605 x 1, 650 x 1. Super fast and EZ!!! Stopped there due to not enough spotters. Scared the hell out of Getty Monster. The bar came up so fast, he thought he had to catch it. Close Grip Bench- 225 x 2 x 15. Front DB Raises- 4 x 10 Lat Pulls to Front- 3 x 10 Lat Pulls to Face- 3 x 10 Lat Pulls to Rear- 2 x 8 Thanks Tom and Ryan for helping me out with the shirt work. Later, Niko Reply to this
1/29/2008 5:00 PM
Jake wrote:
Niko, I believe your fixing to do some serious damage at the Arnold Classic. Reply to this
1/30/2008 4:06 PM
Anonymous wrote:
Niko, I was saddened to hear of your injury during the rack pulls. Here's wishing you a speedy recovery. Hang in there! Mel Cochran Reply to this
1/31/2008 12:53 PM
Gerald wrote:
Niko: Sorry to read the blog of your injury. Hey! Get well soon. Wishing you the best & a fast recovery. Stay strong! Reply to this
Taking a break. Decided to make this week a complete deload. Tried to press the other day and the elbow just killed me. Plus my ankle is all screwed up for some reason. I feel better already.... Reply to this
2/10/2008 12:31 PM
tiffany wrote:
What an awesome meet Niko! We all had a great time and everyones numbers were awesome! You always know how to put on a good show!! Thank You! Reply to this
2/10/2008 5:26 PMNiko wrote:
The Shrewsbury YMCA/Garage Ink meet was a great time!!!!! I love doing these little no-frills meets!!!! Keeping it simple, keeping it fun, but also being fair. For just $10.00, lifters could come and for the first time get some great lifting experience and learn from the more experienced guys there too. We had a total of 17 lifters from 3 different states. New York, PA, and Maryland were all represented. We had a very nice crowd of very vocal and enthusiastic people too!!! The Shrewsbury YMCA has a new weight room. They were gracious enough to let us come in and take over, make noise, throw some chalk and iron around, and have a great time. It wouldn’t have happened without all the Garage Ink teammates and volunteers to make it a successful show. Starting with the spotters and loaders; Dan Ratchford, Tom Getsinger, and Tim Meckley. They did a fantastic job keeping the pace of the meet flowing and all the lifters safe. Tony Forella and Tiffany Slonaker for announcing and keeping the scoring table going!!!! Also, Cheryl Gibson and “Gib” Gibson for judging all day. And Finally, Sean Siggins, who found out that coaching is worse than lifting…handled a handful of lifters!!!! You guys were awesome all day!!!! Thank you for the hard work and helping for cleaning up afterwards. All the lifters did a great job, lots of first timers and others who were getting more platform experience. A big “Thank you” to the Shrewsbury YMCA and Carolyn Cook for supporting us and allowing us to come in and have a good time. We look forward to holding the USAPL PA State Single Lift Bench and Deadlift Championships there on May 24th. Until then take care and keep training hard!!!! Niko @ Garage Ink Powerlifting Reply to this
2/11/2008 9:29 AM
Gerald wrote:
Niko: A great meet. You really did a magnificent job as usual. Had lots of fun. Everything went smoothly and orderly. Wow! what an experience. THANKS! Reply to this
2/11/2008 11:58 AMNiko wrote:
2/09/08 YMCA/Garage Ink Powerlifting Contest Results Shrewsbury, Pennsylvania BENCH ONLY BP Male 181 Frank Cimino 275 Bench/Deadlift BP DL Total Male 220 Ryan DeRose 315 475 790 Powerlifting SQ BP DL Total Male 165 RAW Joe Trail 375 285 425 1085 Kyle Tracey 305 220 405 930 Brandon Shambaugh 185 155 250 590 181 RAW Steve Roesler 320 270 430 1020 Greg Eckard 275 235 345 855 181 OPEN Zack Fahnestock 285 320 450 1055 Radar Bostwick 305 ---- 355 660 198 RAW Scott Wright 360 295 435 1090 198 Open Dave Meyers 335 295 350 980
220 RAW Eric Ruth 405 315 510 1230 220 Open Reggie Dawson 430 350 390 1170 Dave Kafes 420 260 460 1140 242 RAW Jake Burke 275 315 315 905 242 Open Mark Sharrar 340 280 450 1070 275 RAW Rob Witman 425 395 475 1295 Reply to this
Boy this day sucked ass. Ever had a day where you just didn't have it? Check it, DISRESPECT!!!
Box squat, 3 chains per side: No belt: bar/8 135/6 225/5 Feeling heavy 315/4 This is weird 405/2 WTF? Belt: 495/1 Almost crushed. I stopped there. No way was 545 gonna go for 5.
Pissed off so I decided to pull some: 225/3 315/2 405/2 495/2 605/miss. WTF????????????????????????????????????????????
Ok, so apparantly Fiss is very gay today, but we're still gonna do work son!!
RAW 4 board, pinky on ring: bar+light band doubled/8 135+light band doubled/3 185+light band doubled/3 225+light band doubled/3 275+light band doubled/3
Close grip bench, half thumb on smooth, all reps touched chest: 225/5 275/5 315/10
2/14/2008 9:44 PMJeff Fiss wrote:
Man, I seriously need to update my bio on the homepage. That is all out of date and my squat pic....I am looking seriously non-jacked. Reply to this
2/19/2008 11:18 PMNiko wrote:
O.K.!! Whew!!! With being in the air flying and in the state of Texas for the last 4 days, I finally got a chance to sit down and try to catch up!!! I will post about Women's Nationals in another post. As well I will post my last weeks workouts. This post is for all of you who I have delayed getting back to because of my trip!!! Sorry for not getting back to you sooner. We will be catching up on emails, calls, and shipping orders too. We were able to settle in on some details for the Arnold. Looks like I will be Announcing the RAW Powerlifting show on Friday. I will be deadlifting on Saturday. Then I will be announcing the bench show on Sunday. Another cool thing for us, we will be providing equipment for the shows as well. Garage Ink is making a HUGE showing at the Arnold. Spotters and Loaders will be wearing Garage Ink T-shirts during a portion of the weekends events!!! Garage Ink is looking into carrying an affordable wrestling/deadlifting shoe as well as a very affordable weightlifting/squatting shoe. If those of you know what the price is of weightlifting shoes are, garage Ink maybe able to provide you with a quality product for HALF as much!!! Stay tuned for more details! Take care, Niko Reply to this
2/19/2008 11:37 PMNiko wrote:
Congrats to Charyl Gibson!!!!!!!! "She-Hulk" went 9 for 9 in her first trip to Nationals!!!! After a rough time at the American Open, we decided to regroup and get back to basics!!! Wow did it pay off for her!!!!! I am so proud of her efforts and the way she handled herself at her first Nationals!!! Folks, she never looked nervous at all!!!! She handled her warmups very methodically and each one of her lifts were spot on perfect!!! Now going 9 for 9 doesn't mean we were holding back. We took the squat suit away for this one. We decided in her training to go to a 10 inch box!!!! We went with just knee wraps and belt in the squat!!! She hit her opener of 226 just to get the jitters out! Then we went 254 and on to a very nice 275 squat! We opened in the bench RAW, in order to secure a place in the meet. She blasted a 137 opener. We had enough time to put the shirt on her in between attempts. Her second was 181!!! Then she hit a 192, this tied her PR. On to the deadlift. One lift at a time...254 opener..it flew. On to 281, and finally a 308 pull with just a belt!!! This was just 5 lbs under her best. Now what is funny, I didn't allow her to deadlift the whole training cycle after the American Open...Nope NO Deadlifting!!!! We did various squats and squat stances off the 10 inch box!!!! This really paid off for her!!! Total of 777 and 3rd place in the 165's at 42 years old!!! She weighed in at 154! Great job!!!! No where to go but up from here!!! Hey drop her a line at her new web site...www.getitbackpt.com. Niko Reply to this
2/20/2008 12:08 AMNiko wrote:
By the way!!!!! I just checked...the 192 Bench that Cheryl did is a NEW PA State Masters 40-44 3 lifts state record!!!! We also want pass along a Huge Congrats to the other PA Ladies who did awesome at Women's Nationals. Janel Brown who came in a close second in the 123's and also re-wrote the PA Record book. CiCi Smith who was 5th in the 165 Open and Gail Moore who fought hard and keeps working harder than anyone else!!! Great job ladies!!! Niko Reply to this
2/21/2008 10:33 AM
Shirley wrote:
Charyl, AWESOME. I am so proud of you. Looking forward to seeing you in March? You are my inspiration now. Reply to this
2/19/2008 11:48 PMNiko wrote:
I didn't get to post this one before I left!!! 2/14/08- Bench workout!!! Yes, I trained on Valentines Day!!!! Why???? Cuz our silly school district decided to have parent/teacher conferences during this nice holiday!!!! So, Dyan didn't get home til 8:45!!!!! Nice Huh??? Anyways. Bench- warmed up to 315 x 4 x 2 Shirt Bench to 3 Boards- Hit an eazy 675!!! Wanted 700, but I only had 1 spotter!!!! Close grip bench- 225 x 5, 275 x 5, then 315 x 5 Tricep extensions- 4 x 15 Reverse Delt DB Flys- 4 x 10 Chest supported Rows- 4 x 10, alternate grip. Abs- Reverse Crunches 2 x 15 --these sucked!! Niko Reply to this
2/20/2008 12:31 AMNiko wrote:
2/16/08- workout at Women's Nationals. Waited till the contest was over. Did a small workout. Squat- worked up to 705 x 1. Suit straps up and belt, no knee wraps. Hit a parallel bench. Wasn't used to the dry air...and blew membranes all over the platform!!!! Got the 705 pretty good considering I have been nursing the hamstring. That is why I only went to parallel. When I came up with the bloody nose,...Cheryl's husband would have liked to freak out!!! Funny, guess you had to be there.
Close Stance Good Mornings- up to 315x6 Wall Sits- 3 x 1 minute Abs- Crunches 3 x 20...stopped there. Tired from coaching all day and it was time to celebrate!!!!! Later, Niko Reply to this
2/22/2008 10:19 AMCheryl Gibson wrote:
WOW!!! I still can't stop smiling. I had such a great time in Texas. I can't thank you enough Niko for taking care of me and making it the best meet yet. I had a great time hanging out with CiCi and Rick, and Siouxz and Matt. They made me feel right at home and made it a weekend I'll never forget. Now let's turn it up one time and show em what the "Garage" is all about. Thanks Cheryl "She-Hulk" Gibson
p.s. Shirley, I wanna grow up to be just like you! Can't wait to see you in March. Drop me a line anytime. Reply to this
2/22/2008 10:11 PM
Shirley wrote:
Cheryl, WOW. I can't wait to hear all about National. My goal is to go before I retire. I know I qualified, but decided I would want to Train another year since I had the Set back with the diabetes. I am still trying to get my bench back up. I want to get that 170 raw bench back, but it is going to take a bit longer. Squat and Dead lift are coming back quicker, but all my lifts really took a beating with the illness. I am feeling stronger this past week. Now I just got to get the "meet" psyche back. Putting it all together. I was getting discouraged lately, as I really have no one to train with other than Greg, and he just doesn't have the background to help me any more. But I just keep working. I have started video taping my work outs, and then we review them and see where I am making my mistakes. This has helped a lot, especially with the Squats to see my depth. This has also helped with the Dead lift, for my shoulder placement etc. Anyway, I will see you in March, and have a big HUG waiting for you. Again, train hard, and stay safe. We are all proud to be on YOUR TEAM. Garage Ink ROCKS.. Thanks Niko for all you do. Reply to this
2/22/2008 10:52 PM
Don Kuhns wrote:
Niko: Thanks for taking Mike through his final tune-up for the Arnold. With your encouragement, all his openers looked easy. Impressed with your new gym. I'll be there opening week to rub your customers the right way. Heal up the hammy and we'll see you in Columbus in 6 days. Reply to this
Peck Deck- 3 x 8 Heavy ---Yeah, I did peck deck today!!!! Ha Ha!!!!
6 x 6 Lying DB Tricep Extensions @ 80's. These are done w/ 15 seconds rest.
Tricep Pushdowns - 1 set to failure
Side Lateral DB Raises- 4 x 8 w/ 35's
Lat Pulls to Front- 3 x 10
Lat Pulls to Rear- 2 x 10
Had to cut it short. Want to give a shout out to Gerald "Jake" Burke for coming down from Harrisburg and training w/ me today!!! @ 62 years old,..this guy benches 315 RAW!!!! And there is a lot more to come from this guy!!!! We just got him started w/ squatting and deadlifting. Check his numbers out from the recent YMCA/Garage Ink meet.
Box squat with 3 sets chain on bar: No belt: bar/6 135/5 225/4 315/4 405/2 Belt:535/5
Reverse blue band deadlifts, standing on 3 inch platform:No belt: 225/3 315/3 410/3 490/4, missed 5th rep. Hard as hell to get down to the bar.... Belt, no platform: 490/3 585/3
3/2/2008 10:56 PMNiko wrote:
Well, I just pulled in from a 7 hour drive back from Columbus, Ohio. Pulling a trailer full of powerlifting equipment and 1500 pounds in plates and bars was not fun for the two way trip. But, we made it safe and sound. The trip wasn't really that bad. Dyan and I needed some nice peace and quiet together anyways. Left the kids at home in safe hands w/ Brother in law and his wife. They had a blast.
O.K., day one (Friday) saw the USAPL Raw 3 lift show. Lots of great lifting and very exciting. I have so many pics, it will probably take me a month to post them all!!!! Got to rub elbows with some very famous people since I had basically an all purpose pass thanks to the USAPL. Not to the exclusive shows, but it was nice to walk past w/o paying and having to wait in some long lines. Parking sucked as always and at $20.00 per day, I decided to drop the trailer at the hotel and just drive to and from the easy way.
Second day (Saturday)= Quest Invitational was awesome until Big Jeff Lewis went down in the squats w/ 975 on his back. A spotter was slightly injured and word is, Jeff has 2 torn patella tendons. My GNC Pro Performance Deadlift experience...wasn't so great either. The best part was being introduced to the crowd in the main expo on stage. After that...it sucked!!!!! Warm up went absolutley GREAT!!!! All of a sudden...it just went down hill. No excuses..no reasons as to why...I can't explain it. Lost my grip w/ 705 all three times at the top. Don't know how or why. So, My third bomb out in a meet in a row!!!!!
Third day (Sunday)= USAPL/IPF Titan Bench Championships. I got to announce this show on the Main stage in the expo center. Wow!!!! Did I have a BLAST!!!!! I was the "Color" Man announcer. Get the lifters pumped up, the crowd pumped up and have the place rockin!!!! I think I made up for my bad performance on the lifting stage w/ my announcing!!!! I even got to introduce Bill Kazmier to the Arnold Crowd!!!! Like I said, got a lot of pics and movies!!!!
Overall...I need to take some time off and re-evaluate where I am at w/ my lifting career. I have alot going on right now and haven't been able to focus where I need to focus. If I am not right, then I need to take some time and get it right. I don't know how long this will take. But, priorities have to be set and met and it's time to make some tuff decisions.
In closing, from the Arnold.... "I'll be Back!" Thanks to all of you who have supported me. I really am grateful for all of you and your help. Niko Reply to this
3/4/2008 6:53 PM
Shirley wrote:
No mater what Niko, We love you. We are with you no matter what. You are always a winner in my book. Reply to this
3/3/2008 9:01 AM
Gerald wrote:
Hey Niko: Glad to hear that you & Dyan made it back safe & sound from Ohio. Can't wait to really hear about it from you. Sorry you didn't get your deadlift's. No matter you are still the man at GarageInk and a great mentor & human being and all associated with GarageInk love ya my man. Reply to this
Incline press, ring grip: bar/8 135/8 185/3 225/3 275/1 315/1 335/1 355/1 365/1. I haven't done these in years. Amazing how bad I suck at them. Taking a break from shirt work this week.....
High end lockouts, ring grip: 315/5 405/5 505/5 555/5
DB palms in extensions: 4xfailure
32kg KB floor press: 4xfailure
Let the record show that Fiss shall be competing in June at Nationals in Killeen Texas. Here we go!! Reply to this
3/3/2008 10:43 PM
tiffany wrote:
Don't you DARE be so hard on yourself!! WE all kno you CAN do it and EVERYONE has a bad day! Sure, the timing of your "bad day" SUCKED, but you WILL be back!! Get some of that stress relieved and lean on some friends, we are here for ya!!! you rock in our book NO MATTER WHAT! <3 Tiffany & K9 Reply to this
Box squat, 3 sets chain on bar: No belt: bar/8 135/6 225/5 315/4 405/2 Belt: 535/5. Good solid reps. Best they have felt for the 3 week cycle. Deload on squat next week.
3/5/2008 12:00 AMNiko wrote:
Video of my second attempt at the GNC Properformance Deadlift Show!!!! This is on YouTube. Click on the link below. Watch the whole thing.
3/5/2008 9:05 AM
Jim Pope wrote:
The only thing I can say to that is "Bullshit". I'm sure you will come back stronger than before. Reply to this
3/5/2008 5:23 PMNiko wrote:
Video of my 3rd attempt!!! Check out the lock out. Also, look really close before I lift off over to the right. That's Dyan hitting the crap out of me!!! 1st attempt= 1 hit, 2nd attempt= 2 hits, 3rd attempt = 3 hits. See the curtain move...that's her!!!! Anyways, enjoy!!!
3/6/2008 1:39 PM
Mike Kuhns wrote:
Hey Niko, thanks again for helping me out at the Quest Invitational. Had I made any of my Deadlifts that 418 bench would of been the record (I'm sure that celebration photo looks really cool though), which because of your assistance with my bench shirt and everything else was made possible. And folks this was merely a few hours before the start of the Deadlift Competition. While all the other lifters in the GNC Comp. were resting up Niko was backstage helping me and several other lifters, you are too cool Niko and all I can say(because I'm in the same boat) is next year baby!!! Reply to this
3/8/2008 8:49 PMNiko wrote:
THANK YOU!!!!!! To all of you who have posted here and to those who have emailed and called. Thank you for your support. I will be back, sometime, I will be back. I am a better lifter than what I have produced in my last 3 meets. I have sacrificied enough that I have suffered the consquences. Instead of producing results, I have produced frustration. I've got some decisions to make, but it's time to get back to basics for me. Thank you once again. I will see you all at the next contest!!! Take care, Niko Reply to this
3/9/2008 11:00 AM
Howard A wrote:
Niko, you are always there for everyone else and its important for you to know that we are here for you as well. Whatever it takes to help you achieve your goals on the platform and beyond. I'm sure that I am not alone in saying this. We will all work together and get back on track. You have my word on it !! Reply to this
3/9/2008 11:42 PMNiko wrote:
A Brother in Iron has past. Folks, I just recently found out that early this morning; Phillip Battle has past away. Phillip was a meet director, judge, lifter, and very good friend. Most of you may remember most recently that Phillip drove all the way up from Virginia to serve at times as head ref for the Garage Ink Invitational. Phillip was very giving to the sport of Powerlifting he sacrificed a lot to make sure he put on a great show. I was honored to be part of his Richmond Open last year and was going to sponsor this year's contest as well. It is very unfortunate to lose a fellow like Phillip. He will be greatly missed. Please join me in praying for his family and friends in this time of sorrow and loss. I will try to get more details tomorrow. Niko Reply to this
Phillip Patrick Battle BATTLE, Phillip Patrick, of Mechanicsville, Va., departed this life Sunday, March 9, 2008. He is survived by his loving and caring parents, Phillip E. and Myrtle T. Battle; and devoted sister, Kimberly D. Battle of Washington, D.C. He also leaves an uncle and aunt, Calvin L. and Ethel K. Battle; five great-aunts, Elsie T. Brown, Virginia Taylor, and Ruth Mickens, all of Richmond, Va., Theatrice Belcher, West Point, Va., and Mildred Taylor, Winston-Salem, N.C.; two great-uncles, Neal Brown of Richmond and Randolph Brown of Quinton, Va.; other relatives, extended family, church family, heart of Virginia Council Boy Scouts of America and the powerlifting community. Phillip was a 1995 graduate of Atlee High School. He also attained the rank of Eagle Scout that year. In 1999 he graduated from Bluefield College, Bluefield, Va. He was Vice Chairman of USAPL Powerlifting for the State of Virginia, and he organized the Special Olympics competition for the Youth of Virginia meets for powerlifters. He was a participant, helper, organizer and judge of many meets for the AAU Powerlifters. He also lifted in the IPA Powerlifters Competition. Phillip was a promoter for the Chickahominy Branch Press Competition, held for the past eight years to help defray the cost for youth attending the YMCA Summer Camp. He was an employee of the Jefferson Hotel for eight years, as well as the Chickahominy YMCA. He will be greatly missed by all who knew him. Remains rest at Chiles Funeral Home, 2100 Fairmount Ave. Funeral services will be held 12 noon Monday at Holy Rosary Catholic Church, 3300 R Street, Richmond, Va., 23223, with Monsignor Walter Barrett Jr. officiating. Interment Signal Hill Memorial Park, Hanover County. In lieu of flowers, memorial donations may be made to the Building Fund of Holy Rosary Catholic Church. Viewing 11 a.m to 6 p.m. Sunday. Remains to rest in church one hour prior to service. Reply to this
Reverse green band press: 225/8 315/5 405/2 495/1 515/1 535/1 565/1*
Called it good there. I've been battling this sinus infection for the past couple days. It's clearing up but I still feel crappy. I'll take the PR. Squat/DL tomorrow morning. -Fiss Reply to this
Box squat, 3 sets chain on bar: No belt: bar/8 135/6 225/5 315/4 405/2 Belt: 495/1 555/5 Solid reps. Felt good for first week back off a deload. Will make them faster next week.
Reverse blue band deadlift: No belt: 225/5 315/3 Belt: 405/3 495/3 585/3 635/1. Pulling is a bitch after squatting. I like training them in a depleted state.
Standing abs: 4x15
Glute ham raise: 3xfailure
Squatting is back solid for now. DL is kind of up in the air. Have to see how this plays out. -Fiss Reply to this
3/20/2008 7:59 AM
wrlcpa wrote:
Hi All, Been lifting forever, new to the sport of powerlifting however. I am 42/198lb with gym lifts of 275bp/400sq/505dl. I have been training westsdie exclusivley for a year and a half. I recently changed it up going to a sheyko routine. Westside produced alot of great results but as louie says, change it up to continue to make gains, so I am. My question is, sheyko is alot of volume at 60-80% range without all the assisting devices such as chains and bands, weight releasers etc. Has anyone experimented with a hybrid of the two? How so? Is a hybrid necessary.
My first powerlifting meet is in 7 weeks in southern VT. Hoping to go 1300 Raw! Reply to this
3/22/2008 6:36 PM
Jere Hess wrote:
I haven't trained a sheiko system ever or a true 100% Westside but I know from speaking w/ ppl who have used Sheiko, it is a system to make your own of. You are using 60-80% of your 1RM in particular movement. As I understand it the Russians primarily use the main movements and do not stray far from it. But I know @ least one highly sucessful lifter who varies it up some. So what I'm saying is if you want to use chains than change the % to be based off your best chained squat or a box squat or whatever movement you want to do. I would recommend the first movement every day being the actual competition squat, BP, or Deadlift, and the other 2 main moves you could vary. Pick a total of mayb 8-14 total movements to use. If you've already started your training for your meet in 7 weeks I'd stick w/ what your doing now. Just my two cents hope it helps.
Jere "EK" Hess Proud Member of Garage Ink Reply to this
Box squat, 3 sets chain on bar, suit bottoms: No belt: bar/8 135/6 225/5 315/4 405/2 Belt: 495/1 555/5, pretty solid.
DL from floor: 315/3 405/3 525/1. Stopped there. Completely fried.
So I gave this DL program 5 weeks worth of attention and have realized that it isn't helping me much. So I am going back to doing a DL day on it's own. For those of you who follow my training, you'll notice that I have not done any good mornings in 5 weeks. Although it has not negatively affected the squat yet, I think my DL is starting to plummet, and it won't be long before the squat takes a nosedive with heavier weights. So Friday will be a heavy rack pull, pull from floor, SLDL, or chain/band pull moving forward. -Fiss Reply to this
3/26/2008 10:24 AM
Mike Ciupinski wrote:
Hey Niko, Thanks for all your help this past Saturday. You are the best announcer on the East Coast. I would like to come down and train one day with you working on proper shirt technique and setup if we can arrange that. Thanks again Mike Ciupinski Reply to this
I know I haven’t posted much lately...been taking some time off from training to recover...mentally and physically!!!!! Been kinda hard on myself lately...3 Big Bombouts in a row!!!! Also, been really busy developing a New Product for Powerlifting. I will be introducing this new patented powerlifting product at this weekends USAPL PA States in Scranton, PA. Please stop by the Garage Ink Booth and check out what I have new for you all!!!!
Rack pull below knee, all sets done with 3 sets of chain draped over bar: bar/5 135/5 225/3 315/3 405/2 495/1 545/1 605/miss. This was a bitch. Stalled right at my sticking point above the knee just past mid-thigh.
Touch work: 505/1 Switched to Rage X: 505/1 505/1 505/1 Thinking about heading back to Rage X shirt. I just do better with it. Rage X: 5 board: 505/3 3 board: 545/1, 565/1. man these sucked after all that work!
Chest supported row: 4x5
Lat pulldown to belly: 4x8
Close grip pulldown to chest: 4x8
Rear delt fly machine: 4x8
Considering adding my speed bench day back in there. I just don't feel strong or fast off the chest. This has happened before when I dumped speed work. -Fiss Reply to this
Off. Taking an extra day to recover from all the spotting, loading, shirt setting, wrapping all day on Sunday. My neck and low back are still fucked up from all that shit. Tomorrow after work, I'll squat some big ass weight to make myself feel all tingly inside. Got my daughter today who I haven't seen in 3 days since the family was down the shore, so this is nice. -Fiss Reply to this
4/2/2008 4:54 PM
tiffany wrote:
OK. So we just got off the phone with the York Newspaper Company who wants to do an interview about the Scranton USAPL Police and Fire Nationals!! WOO-HOO! After talking to the reporter, we came to realize how fantastic Niko is (we always knew you were, but yeah, you kno how to pump someone up!!) Niko-From the "significant other" point of view, THANK YOU for motivating my man....you rock. cant wait to see this article!!!!! <3 Reply to this
4/2/2008 6:21 PMNiko wrote:
My report for this past weekend’s 2008 Police & Fire Nationals / PA State Powerlifting Championships; which I finally got a chance to sit down and write. Steve Mann put on a heck of a show. The Clarion Hotel in Scranton is the perfect setting for these higher level meets. The hotel staff was very accommodating and the venue was spacious enough for the whole meet. 3 Warm up platforms, a dual platform contest for most of the weekend, lots of chairs for the crowd and food and drinks available all day. Steve and his staff put on a great, technical and modern set up for the lifters and coaches to enjoy and have a good experience. He had video display of the platform for the warm up area as well as computer display of the flights for all to monitor the progress of the flight. Each day’s lifting sessions ran smoothly and with 130 lifters for the weekend; that in itself is a huge accomplishment. A job well done Steve Mann. During the 2008 Police and Fire National Championships, Team Garage Ink members Tom Getsinger, Sean Siggins and Tony Forella brought the heat! Tom “Getty Monster” Getsinger started it all off with a PR squat of 556, and great 457 bench and followed by a 551 pull for a runner-up spot at the 220’s. Sean “K-9” Siggins scratched and clawed his way to 2 PR’s for the day and also finished runner-up in the 275’s! He squatted a very nice 534, benched 275 RAW, and then fought hard for a 507 pull! Tony “Pimp Daddy” Forella came back to the platform after a long 1 year layoff. He came in to lift RAW and lift heavy!!! Wow, if he takes off a year and looks this good…I think I would be in some serious trouble if he had some consistent training. Tony will now be forever known as a National Champion. Via a 446 squat, a 275 bench and a 479 deadlift, he was pretty happy with his 1200 RAW total! The 2008 PA State Powerlifting Championships was as always a great championship. The lifting was freaky, awesome, and well; just plain exciting!!!! Shirley “Cha Cha” Cole added 60 pounds to her total and ended up with several PR’s!! Great job Shirely…can’t wait to see what she really does when she understands how to really tighten those knee wraps!!! Cheryl “She-Hulk” Gibson looked stronger than ever! A close call on her 3rd squat of 281 left her fired up for the benches. She destroyed her current State Record with a new bench of 198!!!! A little tired in the deadlift, she still managed a decent 287! Mike Cagliola got some revenge this weekend too. A 534 squat and a huge 440 bench left him just to get a nice deadlift opener for a total. I think he opened with 418 and that’s all he needed for the win in the 165’s! Ron Zsido took second in the 198’s. Jere “Ego Killer” Hess came in with bad intentions. A really strong training cycle left him with high hopes. After having to settle with a second attempt squat when his third was called on depth, he came back to fire up a new PR bench with 391. A strategy move in the deadlift resulted in a stall at the knees with 568 Reply to this
4/2/2008 6:44 PMNiko wrote:
Thus,The Ego Killer came away with a second place. I know he is a little upset, but still a very nice day for him considering. Rob Eckart carrying the Garage Ink colors in the 242’s displayed a lot of power all day. I think he came away with a 584 squat and a close miss of 501 in the bench. Just want to thank all of you who stopped by at the booth to say Hey, purchase your new Titan items, and see our newest development of the EO Board Vest. For all of you who are interested, we will be show casing this new item on the Garage Ink web page with more video footage. Great job to all the lifters, especially the Garage Ink crew!!! I am Very proud of all of you. You all displayed the courage under fire and carried yourselves as true Garage Ink Teammates! Thank you And great job! See you all soon, Niko Reply to this
Bridesburg bombs? I eat dat shit for breakfast, lunch, and dinna!!! -Cracka Reply to this
4/7/2008 6:06 PMNiko wrote:
The 2008 Richmond Open was Saturday, April 7, 2008. The meet was held in honor of Phillip Battle. We lost Phillip back in March. Phillip has been the meet director of the Richmond Open for several years. Phillip had been up to judge my Garage Ink meet as well as last year’s USAPL PA State Bench & Deadlift show. At a young age of 30, He touched many, many lives. It took the efforts of several individuals to put it all together, but Phillip would have been very proud of the results. Congrats go out to Gary Emrich, Tricia Emrich, Mitch Hayes, Nick Minneti, and all the other volunteers. A fantastic meet for everyone who attended had a wonderful time. Scott Wright of Brogue came down to show case his RAW lifting talents. Scott has been working really hard. His dedication paid off with 4 new PR’s!!!! With a rock bottom squat of 374 pounds, a nice bench of 297 pounds and a gravity busting deadlift of 457; he came away with a 1,118 total!!!! Great job Scott! I can’t wait to see what he does at the next meet! Tim “Mighty Mouse” Meckley of York came back to the platform with vengeance!!!! After having a long time off to perfect his golf game; he also hit PR’s across the board! Tim settled down to hit a nice raw squat of 353. He then used a new bench grip to blast up a 192 raw bench. Finally, the lift he had been after since he started training with me; a huge 402 deadlift! Awesome. Watching Tim and Scott lift throughout the day was very encouraging!!! They each made a statement that they were well prepared and ready for more. I think they both could have hit more poundage, but they did what they had to do for their PR’s and that just leaves them even hungrier for the next meet! Great job guys!!!!!! Reply to this
Raw: bar/8 135/5 225/3 275/1 315/1 Rage X shirt: 2 board: 405/2 Touch: 505/1 smokeshow. 530/1 530/1 3 board: 585/miss, tris cooked. I just like the Rage X better. Has that old skool tight ass poly feel. Nice.
Mid point close grip lockouts: 225/5 315/5 365/4
Hammer strength high row: 4x8
Lat pulldown to chest: 4x8
Wide grip face pulls: 4x8
Rear delt fly machine: 4x8
Whatcha gonna do brother, when Sean Burke and Kettlebellmania run wild on you!!! -Fiss Reply to this
Had a great time with you and Jim Pope and Scott Wright and the others at Richmond was a great meet for me personally. But alot of the credit for my success goes to YOU, the coach and trainer. with out the workout program you drew up back in December when I told you I wanted to lift in Richmond and the new grip for my bench. All those new PR's would not have been possible. so again thanks for everything you did. Was a great meet and I think our friend Phillip Battle would have been very proud of the excellent meet that was put on in his Honor!
4/8/2008 11:32 AMNiko wrote:
Here is a link to an Awesome article in the York Daily Record about Garage Ink team member Sean "K-9" Siggins!!! Check it out!!!
4/9/2008 1:12 PMNiko wrote:
Hey Folks! Mark your calendar for the 2008 USAPL PA State Bench & Deadlift Championships! May 24th at the Shrewsbury YMCA, in Shrewsbury, PA. Get your applications at www.purepowerlifting.com or give me a shout and I will send you one! Last year we had 77 lifters. Come out this year and set new PA State records and have a good time on the holiday weekend! See you all soon, Niko Garage Ink Powerlifting Reply to this
Box squat, 3 sets chain on bar, suit bottoms: No belt: bar/8 135/6 225/5 315/4 405/2 Belt: 495/1 570/5. Reps 1 and 5 were fugly, slow, and weak. Need more weight on the bar to get a better groove with the belt and suit bottoms.
Straight bar GM's, belt: 315/3 405/3 505/3
Standing abs: 4x15
Speed pulls: 260lbs plus mini band, 8 sets of 2, 1:00 rest Reply to this
4/10/2008 5:51 PMNiko wrote:
First deadlift workout since the Arnold-4/8/08 Conventional DL- Speed 405 x 5 x 2 Sumo DL- 315 x 2 x 2 (All deads were done w/ overhand hook grip) Hyper Extensions w/ 5 seconds hold on each rep-3 x 10 Close Stance Good mornings- 3 x 15 w/ 185 Abs-Stability Ball Crunches- 3 x 20 Abs-Reverse Crunches w/ mini band- 2 x 15 Everything felt good. I really liked the hook grip. The sumo pulls felt easy...I think I'm going to pull that way for a while and see what happens. Later, Niko Reply to this
4/10/2008 9:26 PM
Shirley Cole wrote:
Good job Niko. Hope your arm is doing better. I have never tried the sumo style, let me know what you think. You and Jeff will be proud of me, Greg left bruises on my wrists with my new wrists raps. Not sure what I think. Tonight was my first night back in the gym since Scranton, so wasn't sure I appreciated them. But I will keep trying. (will keep working on the knee wraps) Hey, glad your coming back. See you in a few weeks. Reply to this
1. 5 x 2 = worked w/ weights between 225 up to 315.
2. Rack Lock outs = This was set a lot lower than normal. Seemed like a half rep. Worked up to 500 for a single. This was done by pressing the weight off the pin. No hand off and no essentric movement. Pressing from a dead stop.
1. Speed Squats = 8 x 2 @ 415 w/ belt and suit bottoms.
2. Close stance good mornings = 3 x 10 @ 235
3. Static wall sits = 3 x 45 seconds
4. One arm DB Deadlifts = 3 x 10 each side w/ 35...this was the first time doing these. The weight was light, but movement was different. I liked them. I'm sore!!!!
4/13/2008 10:32 PM
ratch wrote:
You looked like a ballerina, but by calling them one arm dumbbell deadlifts you cant really imagine what you looked like. haha See you later this week. Dan Reply to this
4/14/2008 6:45 PMJeff Fiss wrote:
4/14/08 ME Bench Had no one to help me with the shirt today, so went for RAW work:
Reverse green band press, comp. grip: 315/5 405/3 495/1 525/1 545/1 570/1*
Skull crushers: 95/6 135/6 185/6. I remembered why I don't do these. Elbows are ready to break. Got bored of boards(heh heh) so I tried them out for the first time in a long time. Big mistake.
4/15/2008 8:49 AM
Gerald wrote:
Niko: Thanks for all of your assistance this past Sunday and in getting me prepared for the competition this coming Saturday. You are truly an inspirational person. You make me feel that I can accomplish my lifts if I give 100%. I just wish you could be there with me personally. You are uplifting and its a pleasure to be trained by you. You are the best and I can truly say that it is great to be able to call you friend. Reply to this
4/15/2008 2:40 PMNiko wrote:
Introducing Vision Fitness! Are you looking for a New you? Searching for that New Look that will make you feel better? Tired of having to drive a long way to the gym and then wait in line forever to use the equipment? Then come see what Vision Fitness has to offer. Owner, Dennis “Niko” Hulslander has a new facility in Brogue, PA. Located in the Old Box Factory at 2555 Delta Road, this 4,000 square foot facility offers what you need. No initiation fees, No contracts, No mirrors, and No waiting in line for the equipment. With some of the top of the line equipment from the best fitness companies, we have everything a person at ANY LEVEL of fitness would need to achieve their personal goals. Currently, Vision Fitness is open Monday through Friday, with new equipment arriving on a regular basis. Niko, a 10 time PA State Powerlifting Champion, has brought to the local community a simple facility, with unlimited potential for its clients. Selectorized Machines, Free weights, Dumbbells, Kettlebells, locker rooms, and Personal Training are all offered in this new local facility. On April 26th, 2008 there will be a special Grand Opening Festival from 3-6 pm. Vision Fitness will be open so you can check out the newest equipment, and even enter for a chance to win a FREE Month’s Open Gym Membership! While visiting Vision Fitness, go shopping with your favorite Home Show Vendors. Such vendors as Longaberger, Pampered Chef, and The Body Shop at Home and more will be there with cash and carry items. Door Prize drawings will be occurring throughout the afternoon. You won’t want to miss the fun, food, and free prizes! We look forward to seeing you and your friends on April 26th! Remember, a fit body and mind will allow you to achieve goals in ALL other aspects of your life. Stop in to Vision Fitness and get started on achieving that next goal for yourself. Get a New Look at Vision Fitness. Reply to this
1. 3 Board Press- RAW!!! worked up to 500 x 1. This was slow and hard, but not bad for just starting back.
2. "Triceps of Death"- 1 thru 5 boards; Close grip Bench 5 x 5 w/ 225!! No break between boards...that means not even racking the weight...just change the boards and go!
None. Right side of back is still screwed up from arching hard during bench the other day. I'll see how it feels and maybe do a speed day tomorrow, but if it still sucks I will take the rest of the week off. It's been awhile since I deloaded the squat anyway. I'll ramp back up and start to add gear. I felt it twinge during 585 on Tuesday. -J Reply to this
1. Speed Bench @ 275 x 4 x 2 & 315 x 4 x 2 w/ 1 min.rest periods.
2. Close grip Bench- 1 x 10 @ 135, 1 x 10 @ 185, 1 x 10 @ 205, 1 x 5 @ 225, 1 x 1 @ 275, 1 x 1 @ 315
3. Seated Tricep Pushdowns- 3 x 10 @ 270
4. DB Military Press- 3 x 10 up to 85's
5. Lat Pulls to the Front- 3 x 10
6. Lat Pulls to face - 1 x 12
7. Lat Pulls to rear- 1 x 10
Had a headache, so I backed off from lat work. NEED SLEEP!!!! Reply to this
4/25/2008 1:05 PMNiko wrote:
Congrats to Gerald "Jake" Burke!!! Last weekend "Jake" competed in Hagerstwon, MD @ the 100% Raw contest! With his new found training, "Jake" was able to hit PR's across the Board!! He squated a Big 325, Benched 320, and Deadlifted 315. This gave him a huge 960 Total!!! He has jumped up his total by 55 pounds since February!!! Not bad for a guy who just started squatting and deadlfitng in January!!! Oh, by the way, "Jake" is 62 years old!!!! Ha Ha!!! He looks 40!!! I hope to be half as strong as he is when I am 62! Congrats!!! I knew he wouldn't post anything, but I thought everyone should know how well he did! Lets congratulate Gerald "Jake" Burke on his recent success!!! Take care, Niko Reply to this
4/27/2008 4:06 PM
Shirley Cole wrote:
Way to go Jake. Unbelievable. Hope to meet you some time. Masters RULE. Reply to this
Hey Hey!!!! Lots going on here @ Garage Ink this weekend!!! First, want to thank my Big Friend Lance Karabel, who drove all the way in from Chicago this weekend to spend time at the Garage!!! Lance and I both had rough weekends at the Arnold Classic, but we are looking to rebound very quickly. So,...here goes Saturday's events. Howard Asch, Jere "Ego Killer' Hess, Deep "Great Khali" Sangh, and Dan Ratchford all came to hang out and move some iron at the Garage!!!
My workout:
1. ME Sumo Deadlift w/ hook grip = 605 x 1!!!...It was O.K., not bad. Since the most I ever pulled sumo back in the day was 633. And I just started playing w/ this hook grip and sumo thing. But, then pulled the 605 conventional style, and smoked it...Just got more power there!!! We'll see, we're just playing right now.
2. Good Mornings- 245 x 8, 335 x 6, and 425 x 4!!
3. Reverse Hypers- 3 x 12 @ 140
4. Leg Extensions- 3 x 12 @ 135
That was it....The helped Lance Bench!
Lance worked in his Fury. First, he warmed up to do a 505 RAW single! Then did a 585 off a 3 board, then 605 of a 2 board, 630 was done off a 1 board, and finally he hit a 650 off the chest!!!! Great job Big Man!!!
On Sunday Lance worked on his RAW deadlifting and pulled a nice 675!!!!
We had a great day of lifting before we had to head over to Vision Fitness for my Open House Party!!! Great weekend!!! Thanks to all who came over to the Garage and to Vision Fitness for the shows!
4/29/2008 8:20 AM
Gerald wrote:
Congratulations to Pete Long for being selected to participate in the USAPL Masters National Powerlifting Championships in Miami, Florida from May 2-4, 2008. Truly an outstanding person who deserves the accolades. I know he will represent Garage Ink well. Pete you make us Master lifters very proud. Best of luck and take it to your competitors. Reply to this
Leaving for Miami tomorrow night. Going down to help out Garage Ink Team member Pete Long @ the USAPL Masters Nationals!!! Pete has looked really strong in his training! AT 52 years old and 165 pounds, he has hit the following numbers in training. 500 in the squat, 315 in the bench, and 525 in the deadlift! I look forward to seeing Pete hit some good PR's before he leaves for a 2 year period in Bosnia!!!
Take care and I will report back on Sunday Nite when I get home!
Raw: 135/5 225/3 315/2 Shirt 3 board: 405/2 Shirt 2 board: 495/1 Touch: 525/1 smoked 550/1 smoked 565/nope, pressed it over face and lost it. Tweaked my right upper quad and hip flexor a tad from the leg drive right at drive off. Ok now though, just kinda pissed that I didn't get that easy weight.
Was gonna do raw boards but my leg will still hurting so....
Single arm light band extensions: 4x12
Multigripper pushdowns: 4x10
Chest supported row: 4x6
Cambered bar pulldowns: 4x8
Close grip pulldowns: 4x8
30 min. EFX Precor
Ok day. Not overly excited about it, think I got more than that day suggests. Hopefully my Katana shirt will get back from alterations in time. Otherwise, I have to use this Rage X. -Fiss Reply to this
Hard fought day but numbers are horrible. With the way I'm going, I'll be lucky to pull 600 at this meet coming up. Just gonna focus on getting my squats, RDL's, and chain pulls up and I should be good. 644-666 in this meet would be a victory. Basically, any total at or over 2000 is what I'm shooting for. Hard work in these last 5 weeks is critical.
Special good luck to Marty Nickel in next weeks event. I am going to try to make it. -Fiss Reply to this
Box squat, 3 sets chain, suit bottoms: No belt: bar/6 135/6 225/5 315/4 405/2 Belt: 495/1 595/5* Strong reps!! Best I've felt all cycle. And a PR for reps in this suit.
Called it good. IT band is still a little sore from leg drive in benching last week, so I opted out of GM's and speed pulls. Gonna do some heavy RDL's this week to bring up my weak-ass deadlift. -Fiss Reply to this
Went down to the USAPL Masters Nationals in Miami, Florida this past weekend to help out Garage Ink Team member Pete Long. Pete has been very supportive of our group and my efforts with Vision Fitness since last September! In just a short time period, Pete has really come a long way!!! At 52 years old and 165 pounds, you have to say he is one intense little dude!!!!!
In Miami, Pete opened his squat w/ 424. He nailed it!!! Next was 451, again a very nice lift. Pete chose a PR of 474 for his third attempt. He smoked it...seriously, it could have been his second attempt!!!! Ok, onto the bench. We decided, since this was his best lift in this training cycle, that we would open up light w/ 275 then shoot for something like 309-314 for a second attempt. Well, being it the first day of the contest, the judging is always overly strict!!! First attempt he called on uneven lockout. We repeated it. Second attempt he hitched it in the middle and got called for up and down movement of the bar. Again we repeated it for his third attempt! This time with some good ole ear twisting and some head shots from my right hand, he went out and blasted it to perfection...result...2 red lights and a Bombout! What!!!!????....He got called for his butt coming up! I never saw it. Well, he decided to deadlift anyways. Thus, with being pissed off, he went out and pulled an easy 523 PR Deadlift!!!! I never saw him deadlift better!!!
I wish he could have had a better meet; being it will be his last one for 2 years! He left for Bosnia today on assignment w/ the US Government! I will miss Pete! He worked very hard and has a lot of potential yet for new numbers. I hope he comes back safe and sound. It will be a long 2 years! Good luck Pete! And I hope we hear from you soon!
5/6/2008 11:29 PMNiko wrote:
Hi Niko, Listen, You have been so helpful to me answering all my silly questions, I wanted to share this with you., I guess like most successful coaches, I try and invent new ways train. Being a technique coach in the pole vault, I focus of technical issues first. I had a problem benching in the shirt that I just couldn't figure out. I filmed two board presses, 1 board, etc. I filmed from the side, behind, etc. till over the weekend I filmed from the top of the rack down. What I saw and corrected added 20 pounds to my bench. I saw was that my left elbow didn't track in as much as my right leaving my strength off balance. To correct this and simulate the grove, here is what I did and want to share with you. It might be useful to share with other beginers someday that are trying to understand the groove. I attached a mini band around the bar and under the bench. The band was placed at the inner rings on the bar so that when I lay on the bench, I had to kinda twist to get in. It was situated so that it went under the bench at about the point where I wanted to touch on my chest/stomack. When I reached up to my hand placement, I did in such a way that the bands would wrap around my elbows and as I lowered the bar, it would pull my elbows in to the proper position. It worked for me to help learn the groove and it added about 20 to my bench. Hope you can use it someday to help soemone else. Meet this weekend....Hoping for 500, 325, 525........ I'll let ya know. Thanks again Wayne Reply to this
5/7/2008 8:15 PMNiko wrote:
Hey folks!!! Just one week away from the deadline for the USAPL PA State Bench Press and Deadlift Championships! The event is on May 24th. The action will be at the Shrewsbury, YMCA in Shrewsbury, PA! We are excited for this year. We have Garage Ink Sponsoring the contest, along with APT Wrist straps, and Don Kuhns, a message therapist will be on hand to take care of all the tweaks and strains! Get your applications at www.purepowerlifting.com or www.garageinkpowerlifting.com Take care and see you all on the 24th!!! Niko Hulslander Garage Ink Powerlifting Reply to this
DB palms in extensions: 50's/6 65's/6 75's/6 85's/6
Tricep multigripper pushdowns: 4x10
Lat pulldown to chest: 4x10
Hammer strength high row: 4x8
Medium grip face pulls: 4x8
Rear delt fly machine: 4x8
Took a break from the shirt today to get some tricep killing in. Got 4 more weeks of shirt work. -Fiss Reply to this
5/9/2008 10:07 PM
Don Kuhns wrote:
Change of plans... sorry. My daughter and son-in-law called last night and they're flying the 3 of us { me, Bonnie and Mike } out to California so we can see my only grandchild, Jayden. The dates are Sunday 5-18 to Sunday 5-25. It's all last minute but their schedule dictates those as the only dates open. I won't be able to attend the Pa.States Bench-Dead. At a future meet Niko hosts I'll be there doing chair and table massage AND foot reflexology, at no cost, only donations. It's the least I can do for all the help Mr.Hulslander has given to my son,Mike and I the last 2 years. Heck, I can actually get his bench shirt on and wrap his knees! Reply to this
Hopefully, Marty Nickel is working harder than me right now and has blasted a 700lb squat in Delaware. -Fiss Reply to this
5/12/2008 1:57 PMNiko wrote:
Saturdays Workout w/ the Powler!!!! Matt Gary and Siuox-z Hartwig came out to Vision Fitness and we had a blast!!! Lots of GPP here!!! Thanks guys!!! Had a blast!!!
Lockout work/mid point, comp grip: 135/8 225/5 315/5 405/3 455/3 500/2 High end, pinky on ring: 405/5 500/5 585/5
Rolling DB extensions: 4xfailure
Chest supported row: 4x6
Lat pulldown to belly: 4x8
Behind the neck pulldowns: 4x8
Wife was home sick today so I had to stay close to home. Katana shirt should be back from alterations next week so that will leave me 3 weeks to train in it...possibly for if I work up to an opener on meet week. I know how to use the Rage X shirt so it's not a huge deal not shirt benching today and I was "board" as hell of doing board presses so I did some old stuff. -Fiss Reply to this
Easy stuff here. Oh yeah, trying to play catch up with my cycle because of some unforeseen circumstances at work. Gotta speed bench tomorrow and squat on Wednesday. Shooooott....-Fiss Reply to this
6. Pull up Holds- Wide Grip x 2 x 10 seonds...I Suck!!!! Reply to this
5/19/2008 9:35 PMNiko wrote:
Ok, alittle different post here!!!! Everyone who knows me; realizes that I love Nascar. Gotta brag about my favorite driver...Kasey Kahne!!!! Being voted into the Nascar All-Star race via the fan vote and then winning the whole thing!!!! Awesome event!!!! Can't believe he pulled it off!!! Just what he needed to hopefully get his season back on the right track...so to speak! Benn a Bill Elliott fan since 1984...just stayed with the same car! My dad will be working with a local track again this year. In between Noah graduating from Barbizon School of modeling and going to NYC this summer, we hope to get some time to get the boy's go karts running. Well, I told you it was a little different post here...tired of just reading about training...got to mix it up a little!!! Niko Reply to this
5/19/2008 9:38 PMNiko wrote:
73 Lifters for the weekends USAPL PA State BP/DL Single lift championships!!!! We got a DJ lined up to Rock the house!!! Some really cool awards will be on hand for the Best Lifters and Team Trophys. If I could ask for any volunteers for helping out at the meet, I would appreciate it! Thanks, Niko Reply to this
On May 24th at the USAPL PA State Bench Press & Deadlift Championships; IPF World Bench Press Record Holder- Tony Succaratte will be Guest Lifting! Tony is coming to Shrewsbury, PA from Dover, Delaware to qualify for this year's Men's Nationals. He will open the contest with some Exhibition Squat attempts!!! Then he plans to go all out in the bench and deadlift. Tony has held some of the all time best totals in the 181's, 198's and 220's! This guy has benched over 630 pounds at 220!!! You don't want to miss this show! 74 lifters will be on hand to do battle against the iron and take on Team Garage Ink's best lifters!
Raw bench: 135/8 225/5 315/2 Katana shirt: No touch: 405/2 495/1 Touch: 530/1 565/1 585/1* Smoked this easy ass weight for a new PR...... 605/miss. Just missed this. I pulled the collar down a bit too much. About a inch away from the chest the shirt locked up and I couldn't get it to touch. I hovered it for about 3 seconds and no dice. Ended up putting it into the rack pressing it back up. I know I got 600, just got to get that collar up a little bit.
DB tricep extensions: 4xfailuire
Tricep pushdowns: 4x12
Behind neck pulldowns: 4x8
Pulldowns to chest: 4x8
Close grip pulldowns to chest
Banded rear delt flyes: 3x15
Couldn't be happier with the alterations that Titan has done for my shirt. The sleeves are very well done and I'm really excited about today. -Fiss Reply to this
5/26/2008 9:39 AM
Howard wrote:
I just wanted to take a minute to thank Niko for all his help and support getting ready for PA state single lifts. I also want to say that the meet was very well run and enjoyable for all........... I am ready to kick ass and be even better for the next one....
5/26/2008 1:15 PM
Mike Kuhns wrote:
Hello everybody, Mikey Kuhns here. Just got back last night from California and although it was all fun, well and good it is not a state for thick blooded east coast Powerlifters. I mean if you enjoy profuse sweating, vegetarian hamburgers and $15 beers than its the place for you. As for me I prefer my snow,greasy chicken wings and $5 pitchers. Anyhow, even with being constantly surrounded by the upscale west coast wussification The Kuhns Duo (My Father and I) were able to put in two outstanding no-nonsense (well maybe a little nonsense on my part) workouts. Thanks to my brother-in-law we were guests at a gym that, get this costs $155 a MONTH to be a member of! I mean it was pleasant using the golden bidays and receiving sponge baths from the yoga and Pilate's instructors, but we were there to train. After dusting off the Squat rack I was able to get an easy single with 585 (6 plates baby) using wraps and my loose suit (this received a standing ovation from all who witnessed). My pops, who as always, insisted on wearing his singlet got a deep kinda easy raw 380x3 after a whole bunch of other sets. Then benching, I was feeling good here, I went raw and hit 315x3 easy (tied my lifetime p.r.), 335x1 and letting my cocky arrogance get the best of me went for lifetime p.r. 365 but it was not to be...on this day. My Father kept it light and hit 245x3 than did close grips 205x8ish. Then of course the Deadlifts had to be done. I limped through that workout going 385x2 without my suit and my Father, having to capitalize on his pulling superiority, went 430 (knowing thats my best) for 3 reps. And when asked by my brother in law if we wanted to run on the treadmill afterwords, well our laughter may have been heard back here in PA. Theres only 3 things this guy runs after and non of them were hanging at the end of that treadmill. Fun time, but ready for the Nationals now. I compete on Friday so its 2 weeks 4 days. My weights up a bit, but when isn't it? I'll hit the 606 Squat this weekend, put my bench shirt on and see whats the lightest weight that'll touch and the Deads, I have 2 workouts of that left so I'd like to go 390 and 400, or maybe 395-405, so I can throw 4 plates on that bar. All I can say is theres hell to pay in Texas, coming off of 2 bad meets and 2 missed Squat records theres no more messing around. Once I step of the scale at 60 kilo. the only question then is, who's getting silver? Reply to this
A little setback in the training cycle. I caught a stomach bug Saturday night as was up getting sick into Sunday morning, the day I was supposed to pull. My body is still pretty tore up from getting sick, so I opted out of training today since I haven't eaten a whole lot. Feeling better although still neasous, but will be back to speed benching tomorrow and squatting heavy Wednesday night at Iron Sport. I'm pretty happy with the easy 650 RDL I did earlier last week, so I doubt I'll lose any strength from today's miss, just feel guilty about it, but it's the uncontrollable. Hard to pull heavy when you feel like you're gonna puke. -Fiss Reply to this
Whew! Finally got a chance to sit down and write up a small report on the meet. &6 lifters registered to do battle this year. We had 5 lifters withdraw due to injury at the last moment. I wish them well and a speedy recovery. Two Powerhouse High Schools came to show what our future looks like for PA Power. Penn Ridge High School from Perkasie, PA edged out the Olympians from Jim Thorpe High School. Garage Ink was able to come away with 3rd place in the team standings. Outstanding perfomances were turned in by so many lifters. We had quite a few first timers and we had some elite lifters come and show off for the crowd. Beverly Crawford, just 15 years old, walked away with the Best Female Bencher and Deadlifter. Dominc Ambrassano was able to get the lightweight Male bencher, and Pete Grohoski; w/ a huge 523 bench @ 198 won the Male Heavyweight Bencher. In the deadlift, one of the Founding Fathers of the ADFPA, Nick Theodorou showcased his Deadlift prowess and pulled 545 @ 165 and as a Master lifter!!!! Kyle Shearer, pulled a nice 601 RAW to win the Heavyweight Best Deadlifter. Best Lifter& Team awards were provided by Skullptures By Seeker; from Warren, PA. Carl Seeker provided some of the coolest awards I have ever given out. The Best Lifter awards were swords for the bench and battle axes for the deadlift!!! I heard alot of cool stuff about these! I actually "Knighted" each bencher as they came up for their award!!! The DJ, Merle Weigel, did an AWESOME job, keeping us pumped up all day! So many thank you's to send out. The set up Friday night just took 1 hour and 45 minutes!!!! Yes, that is right, all those who helped that night....WOW, awesome job! My Judges, CiCi Smith, Rebekah Lair, Rick Davis, Jim Roberts, Ryan Lair, and Tim Meckley...fantastic job!!! My spotters and loaders; Reggie Dawson, Shawn Bostwick, and Dan Ratchford. Also, the head table staff of Steve Mann, Mike Cagliola, and Tony Forella kept it all running smoothly. My set up and tear down crew of Scott Wright, Cheryl Gibson, Wayne Gibson, Jim Roberts, Merle Weigel, Mark Martin, Laura Scheach, Jackie, and My wife, Dyan....Thank you all so much!!! I hope you all had fun, I know I sure did. Thank you to all the lifters, you guys and gals were awesome! The results can be found at www.purepowerlifting.com
Box squat, 3 sets chain on bar: Suit bottoms: bar/6 135/6 225/5 315/4 405/2 Belt: 495/1. Ugh, shitty feeling rep. Wraps: 585/1. Straps: 700/1. Almost missed this. ?????
First day with the straps up and it wasn't pretty. I just wasn't expecting it to get so tight in the bottom and it threw my timing all off. I basically pause-squatted it up. It's typical for me to not be so good with the straps on the first day, but man, that sucked!!!! Didn't help that I was at the gym rigth at 5am this morning out of sheer necessity. I was supposed to squat last night with the night crew but I was home taking care of my sick wife all day. That that was shit too. I had it in my mind for some reason to do a double with 700..even though I never do doubles with the straps up. I was just retarded all over today. I got one more week to get this straight and get the timing down in the suit. I know these are all lame excuses but I list them for training log purposes. Now, really pissed off......
Straight bar GM's, belt: 315/3 405/3 455/3
Pulls against mini bands, belt: 135/3 225/1 275/1 315/1 365/1 405/1 425/1 450/1. Big pull...feeling better. That's like 675 at the top and the bands are a bitch at lockout. Got fix that squat thing next week. It will be fine. Starting to develop a game plan for a big total. -Fiss Reply to this
Much needed break. Was thinking about doing some speed pulls today since I already pulled heavy after squatting on Wednesday, but the body is shot so just gonna enjoy my weekend. Starting to construct a game plan for June 15. Reply to this
5/31/2008 8:36 PM
Don Kuhns wrote:
Jeff: Congrats on breaking the 600 barrier. May you do that and more in Killeen. { be sure to bring the barking dog that was in the video }. Mike and I will see you in Texas. Reply to this
Box squat, 3 sets chain on bar: Suit bottoms: bar/8 135/6 225/5 315/4 405/2 Belt: 495/1 Wraps: 605/1 Straps: 725/1*PR....Easy ass weight.
Straight bar GM's: 3x5 at 315lbs
Standing abs: 4x15
Speed pulls: 6x2 at 260 plus quaded mini bands.
Big thanks to Stevey P, Dom, and Tony Succarotte for the assistance tonight. Couldn't have done it without you guys! Also, thanks to Mikey P for coming out and filming tonights mayhem. Can't wait to see the video!! -Fiss Reply to this
Mike Pulcinella did a fantastic job with this footage!! Only thing I didn't like about this lift was my right foot placement. I wanted it back a little further but couldn't move it because of the box.
1.) RAW Squats-Only a belt, no suit bottoms, no knee wraps, lots of sweat!
5 x 5 @ 405.
2.) Supersets w/ Pull Throughs & Double Kettlebell swings- 2 x 10 each
3.) Wide legged full sit ups- 3 x 15
I am spent. Start of the long hard road back to the top of the mountain!!!! The view sucks from the bottom, can't wait to enjoy the view from the top again!! Reply to this
DL: 135/5 225/4 315/2 405/2 495/1 600/1.....Ok then. Open with 601-06 and see what happens. Don't really know where my deadlift is. It has always been the anomoly.
Speed pulls: 315lbsx1x8 sets
Standing abs: 4x15
Leg curls: 4x8
Done!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! A long 16 weeks is over. Will do a speed session on Tuesday for all 3 lifts and ab work just to stay loose.
Synopsis of the cycle:
Couldn't be happier with the squat and bench....both felt really strong all cycle long. I expect big things from both of them. Will open with 755 on the squat and 540 on the bench. Looking for some big things here. Deadlift? Who knows?....all signs point to me getting stronger. Did a PR 675 RDL. Last time I RDL'ed 640 and did 639 in contest...but that doesn't mean shit anyway. Anything at 650 or over and I'll be happy...661 would be nice. Tried some things early in the cycle in the deadlift that just didn't work out, so went back to max effort training in the DL. I'm convinced periodization just doens't work for me. All and all though, a great cycle and absolutely no regrets going into next week. What will be will be and I'm sure all this preparation will pay off huge. Now, looking forward to a relaxing weekend of no work, lifting, or responsibility. -Fiss Reply to this
I want send out a special thanks to all of the following that made this training cycle a success and will make it turn into reality on the platform next Sunday in Texas.
First and foremost, I'd like to thank Titan Support Systems for coming on board this year for this event, truly the best gear there is. Want to give a shout to all the guys at Iron Sport Gym including owner Steve Pulcinella, as well as Howie and Gordy for all the morning spots, as well as Mike Pulcinella for all the cool video taken, as well as Joey Pulcinella as well. Special thanks to Niko Hulslander and Jere Hess of Garage Ink for all your support and training advice as well as training advice from Marty Nickel and the Liftism crew as well. A big thanks goes to Andrew Smith of Philadelphia Sports clubs for all your help with my bench shirt. You are the reason I bench 600. Big thanks to Tony Succarotte for coming down to the crew to help out last week, it was alot of fun.
Sooooooo lots of thanks to the following for your contributions and your encouragement towards my training: Iron Sport Gym, Garage Ink Powerlifting, Titan Support Systems, Steve Pulcinella, Mike Pulcinella, Joe Pulcinella, Lance Karabel, Niko Hulslander, Jere Hess, Marty Nickel, Andrew Smith, Dom Fonio, Tony Succarotte, Mike Barcelone, Brian Bacher, Casey Reece, Shawn Boylan, Mike Barretto, Gordy, Howie, Jim Capista, Tim Meckley, Dan Ratchford, Tony Forella, Jim Pope, Emilio F, Tom Getzinger, Eliot Feldman, my Mom and Dad for their support, and finally to my wife Becky and my daughter Emily.....you are the driving force in my career. Thank you so much and I'll will be working hard for ya next week. I'm sure there's a shitload more, so sorry if I missed ya!! So let's get some!!!!! -Fiss Reply to this
6/10/2008 12:37 PM
Mike Cagliola wrote:
Good luck this weekend Jeff!! Your training videos looked strong..especially the bench. 600 or more for a third attempt should be there.
Looking forward to reading a full report when you get back.
p.s. Also want to wish good luck to Mike Kuhns. You are due for a big day!!
Vision Fitness will be hosting their very first Strongman Challenge. This will be held this Saturday, June 14th. The location will be on the grounds of Freebyrd Custom Motorcycles,LLC! The location is at 2555 Delta Road, Brogue, PA 17309. The Motorcycle Shop is having an Open House! We are Challenging all Bikers, Strongmen, Superheroes, and Wannabes!! Come on out and enjoy yourself while putting your strength and ego on the line! For a small entry fee, you can really show off and prove to everyone who is thestrongest!!! For more info; contact Niko @ garageinkpowerlifting@hotmail.com Take care, Niko Reply to this
6/16/2008 12:16 PMNiko wrote:
Congrats to Mike Kuhns and Jeff Fiss for their outstanding job at Nationals! Mike Kuhns squatted 584, benched 424 for a new American Record, and deadlifted 391 for a PR Total of 1399 @ 132!!!! Mike took first place in the Jr's. and 2nd place in the Open divisions. Based on formulas, Mike ended up with the Best Lifter award for the first day! Jeff "Mountain" Fiss squatted a huge 826, benched 573, just missing 600, and then pulled a 639 for a PR Total of 2039! Jeff took 4th place in the SHW class! Congrats to these guys and I look forward to seeing lots of pics! Drop them a line to say congrats! Later, Niko Reply to this
Squat: 1: 755. Killed it. 2: 810. Destroyed it for a new meet PR. 3: 826. Easy ass weight. 3 whites. Could have gone 43-49.
Bench: 1: 540. Killed it. 2: 573. Little slower, but still a meet PR. Felt something in my elbow go as well. Hurt like a muther!! 3: 601. Miss. Had it to within an inch of lockout and the pain was just radiating down my forearm. Had to bail.
Dead: 1: 601. Nailed it....2000 total 2: 622. Got it and my first elite total...2022. 3: 639. PR match with room in the tank, but got my 500 wilks formula. Hopefully I will get an invite to the Arnold. We'll see.
Total: 2038. Not bad....I know I'm better than this though, so it's something to work on. Enough for now. Vids to come soon, got alot of them. -Fiss Reply to this
I always like to bring out the Exercise Science major in me and analyze things. One thing that stands out to me is my times for both the squat and the deadlift from the American Open in December to this past weekends event in Texas. To delve further:
American Open lift times(from start to finish in squat and from floor to lock in the dead) Squat: 733: 1.83 seconds 788: 2.53 seconds 804: 2.84 seconds Dead: 601: 1.53 622: 1.83 633: 1.96
It would appear that I got faster and stronger in the squat by a bunch, but I got slower in the deadlift. I attribute this to not doing as much speed pulls this cycle, hardly any...so that will be my focus for October. Get faster!!!! Speed pulls against bands/chains every week is a must!! I will also go hard with KB swings to help with hip snap, and will be looking to intergrate some Olympic movements once again to help the cause of getting faster in the pull. Faster means stronger, which is why my squat is going through the roof. That is priority #1. -Fiss Reply to this
Thanks Tyler "T-Slice" Schuhuly for the lift-offs today. Reply to this
6/22/2008 4:11 PM
Shirley Cole wrote:
Jeff, and Mike, I am so very proud of both of you . I am imspired by your accomplishments. Your dedication to powerlifting is AWESOME. Reply to this
6/22/2008 4:23 PM
Shirley Cole wrote:
Jeff, I am so impressed with the videos, only one problem with the squat, why don't you put some weight on that bar. You got the Power man you got the power. Reply to this
6/23/2008 2:53 PMNiko wrote:
Check out the My New Web Site for my gym, Vision Fitness!!!!
6/24/2008 1:29 PMNiko wrote:
R.I.P. Mr. Pete Alaniz, SR. Our Thoughts and prayers are w/ the Alaniz Family and whole Titan Support Systems Network.
"On Sunday June 22, 2008 Mr. P.F. Alaniz passed away at his home. He was a veteran of the U.S. Navy, a patriot, devoted family man, respected local businessman, a co-founder of Titan Support Systems, Inc. and a genuine supporter of the sport of powerlifting.
His influence helped shape the direction of international powerlifting as we know it today.
His ready smile, his encouragement and his quick cheer for all lifters will be missed.
His spirit lives on.
Funeral Services for Mr. Pedro F. Alaniz:
Corpus Christi Funeral Homes
2409 Baldwin Blvd
Corpus Christi, TX 78405
#361-885-0076
Tuesday June 24: Viewing between 4 pm - 9 pm
Rosary at 7 pm
Wednesday June 25: Office will be closed.
Funeral procession from the funeral home will begin at 10:30 am to St. Pius Catholic Church. Mass at 11 am. Burial to follow at Seaside Memorial Park.
Garage Ink Powerlifting is running their first summer sale blow out!!!!
Get great savings now until July 24!!!! 1 Full month of savings for you! If you need it, get it now, before NEW prices take effect! The sale is ONLY for IN STOCK ITEMS! NO RETURNS & NO REFUNDS on sale items.
Fury's on sale for $80
Katana's on sale for $125 (Both A/S & S/S)
F6's on sale for $75
Deadlift suits on sale for $80, (Both Conv. & Sumo)
Garage Ink Hoodies- Just $12.
2008 USAPL PA State BP/DL meet T-shirts- Just $5
Red Revil Knee Wraps- Buy 2 get, 1 FREE
Garage Ink License plates- $5
Garage Ink Flex Fit caps- $8
Garage Ink Beanies- $5
You MUST place you order vis email or phone call ONLY!!!!! Sale runs until July 24th or until Quantities and Supplies last!!!!
Contact Niko Now via garageinkpowerlifting@hotmail Reply to this
3 board, half thumb on smooth: 205 plus mini band, 3 sets to failure.
Tricep multigripper pushdown: 4xfailure
Lat pulldown to chest: 4x8
Close grip pulldown to chest: 4x8
Medium grip face pulls: 4x8
Banded rear delt flyes: 3x15
Not too bad. Little rusty, but got real explosive towards the latter speed sets. Will do a lower body DE day on Thursday and that will be it for this week. -Fiss Reply to this
6/25/2008 8:18 AM
Jake Burke wrote:
Hey Niko: Glad to see you are on your way back. WOW! You are the man. Inspiration to all of us at the Garage. You must be on a mission. Keep it up. It's time the beast of the east gets back in competition. Reply to this
Body is still pretty banged up from 17 weeks of hell just recently leading up to Nats. Woke up this morning and things are still locking up on me. It's getting better, but just taking it slow. I look to get a speed squat session in tomorrow at work to help loosen up more...then a 5 week mini cycle before I go to the shore for the week. Man I hate powerlifting right now. -Fiss Reply to this
1.) RAW Band Suspended Press- did these with a Medium grip- Pinky on the ring. I hit a 545, missed a 575. The bands gave a bout 90 pounds of support. I was very disappointed in this!!!!
SO...2.) Lying DB Tricep Exts- 4 x 8 @ 100's!!!!
3.) Dips- Just thought I'd try 'em- 3 x 5..I'll go for more next time.
4.) Side Lateral DB Raises- 4 x 8 up to 40's
5.) 1 Arm DB Rows- 3 x 12 @ 90's
6.) Abs- Stability Ball Crunches- 3 x 20
Trying to post videos, but my computer program is acting up....DAMN IT!!!! Reply to this
Low box squat, shorts and shoes, no belt: 315+3 sets chainx2x8
Speed pulls: Got wrapped up in a GPP challenge with Andrew, so we did 185lbs plus quaded mini bands for singles back to back until we couldn't go anymore. Fun stuff to do. I think we did up to like 16 or 17, but I lost count after 8 or 9. It was alot.
Standing abs: 4x15
Wilson glutes: 3x15. These are a pretty cool idea I got from Marty. Apparently, my ass is very weak and need to get a strong ass. That sounded pretty weird. -Fiss Reply to this
Man, the body doesn't feel too bad after the first week back. I'm going to do another week of just two days of speed work before I do a little 4 week cycle before vacation. Was gonna start back up heavy this week, but that shit's not happening. I was looking at my training logs and historically, I was seem to injure myself if I go too heavy too quick.... Not sure what I'm going to do yet with that, but I'll think of something. Not sure what I'm doing for the rest of the year as far as competing goes....either I'll do this meet that Rob Keller is supposed to be running in October, or maybe I'll hit up a bench meet or something. Not really thinking about it. I may just go and watch some of my boys lift in October and give them my support. We'll see. -Fiss Reply to this
1.) Speed Bench w/ 2 mini bands- 8 x 2 w/ 325. I had the minis pulled under and across the bottom of the bench and looped them on the bar. Damn computer is still acting up. I want to down load some vids, but can't...DAMN IT!!!!
2.) Close Brip Bench- 2 x 12 @ 225
3.) Multi Gripper Tricep Exts. - 4 x 16
4.) Seated Front Plate Raises- 3 x 8
5.) Band Assisted Pull-Ups- 3 x 8
6.) Abs- Stability Ball Crunches- 3 x 20
Saw a Chiropractor today. Still not right. Lots of pain and twitches. BUT, SCREW IT!!!!! Reply to this
7/5/2008 9:16 AM
Shirley Cole wrote:
Hi Niko, and everyone, I have been off the radar for a few weeks since the Shewsberry meet. Taking a few weeks off before I start training full force. Right now I have been working on dropping some wt, and thinking toward Masters Nationals next spring. Would like to go down a wt. class. But I have some good news. I have a new traning partner. Her names is Janet, and she wants to powerlift. I am so excited to have some one to work out with and who is interested in the sport. She is about 27, I think, and would be in my wt. class. She has a lot of potential, and she is willing to train hard. We hit the gym last night, and after a warm up, she benched 90# for 3. I know it doesn't sound like much, but for the first time in the Gym, I was pretty impressed. So, we will train for a local gym meet at New Image in Waverly. She will bench press with me, and We will show the locals how its done. Hope you are all having a great summer. Reply to this
7/9/2008 7:19 PMNiko wrote:
That is awesome Shirely!!!! Glad to hear you got another one to have the iron bug to chew on!!!! Keep training hard and we look forward to hearing some good reports on the training! Tell Janet to drop us a line when she can! Niko Reply to this
7/2/2008 9:05 AMNiko wrote:
One hundred forty-six Special Olympics athletes train and compete in powerlifting. Volunteers are needed in a variety of positions such as coach, clinician, judge or meet director.
Power Lifting season • Most local programs offer weekly training sessions from January to November. Athletes must be at least 16 years old. • Regional events are scheduled at East Stroudsburg University, Juniata College and Slippery Rock University in October 2008. • State competition is at Villanova University on Nov. 8, 2008. • Training Schools for coaches are offered upon request. • For more information or to become involved with Special Olympics, contact Robyn Adams, Training Director, at 1-800-288-7276 or radams@specialolympicspa.org Reply to this
7/4/2008 10:51 PM
Mike Kuhns wrote:
My Father, myself and most members of Twin City train and coach the Bethlehem Special Olympics Powerlifting Team and it is very rewarding. I would deff. recommend helping out anyway you can. But on another note; training. Kicked off the new cycle last week at the Garage Squatting an easy 515x3 than benching 415 off single-board with a loose fury. Wednesday was the first Deadlift session back, went up to a real easy 365 single and pumped out with 315x7 (no belt). Today, benched with the old man. Hit 295x5, Raw of course which might be a lifetime p.r. I've only been recording my workouts for about a year and deff. haven't done that since and doubt I did it before. Did a pause 320 single which wasnt very difficult; plan to do at least 335 on the 26 of this month at 132 (A.D.A.U Single Lift Nationals) and I can't wait to start dieting again. Squatting tomorrow plan to hit 530x3 then 540-545...ishx2 with minimal gear and my rocking new Squat shoes (Thanks to Niko). Email from the Junior World coach said 8 weeks of training left until South Africa so gotta get my butt in gear. Reply to this
7/6/2008 9:22 AM
Shirey wrote:
Been fixing up some old equipment for my "Basement Ink" It's been over three years since my last meet-2005 state meet. I feel the fever stiring inside of me.
Drink Up Shoot in Let the Beatings begin! Reply to this
7/9/2008 7:16 PMNiko wrote:
Hey!!!!! It's about time you dusted off that equipment & your belt!!!! Time to cut the monster loose that breathes deep within!!!!
Sorry, didn't get to post my last 2 workouts. Left on Thursday Night to get out of town for the holiday weekend. Hope you guys had some great times over the 4th!!! Well, here it goes.
7/3/08- ME Squat workout.
1.) Low Box Squats w/ Green Bands- up to 550 plus the green bands. Did this w/ suit bottoms and a belt. I think there was about 125 pounds of tension at the top. So, that's about 675.
2.) Concentric Good Mornings- Only 3 x 10 @ 225....Back is still killing me!!!
3.) Leg Extensions- 3 x 12
4.) Leg Curls- 3 x 12
Done...friggin back is starting to effect just standing. Reply to this
7/8/2008 12:55 PM
Shirey wrote:
Dont mess around with that back. just ask Ed Conway! better to let it heal and save it for another day.
sucker for that quick reward....they say..like a freight train coming your way! Reply to this
Speed bench: 9x3 at 205 plus mini band, paused reps, comp grip.
Manpon close grip bench, mini band on bar: 135/5 225/5 315/3
DB 6x6 extensions, 15 secs rest: 55's for one circuit
Panora press+doubled mini: 4xfailure
Lat pulldown to chest: 4x8
Close grip pulldown: 4x8
Medium grip face pulls: 4x8
H-rolls: 3x15. Cool George Halbert rear delt exercise that Andrew Smith showed me. Good training today with him..... Northeastern Regionals are set for October 18-19th in King of Prussia, PA. All you bitches better be there to see 2100 be made my whore. -Fiss Reply to this
7/7/2008 8:45 PM
Reggie wrote:
est MAX night ok so after talking with the "Guru" Niko I went and made some changes and maxed out tonight. changed some numbers around and here's how it went........
flat bench
135 x 2 x 10
225 x 2 x 6 1st set was quick,2nd set was slow and paused
275 x 4 all paused
325 x 1 easy need to work my speed on the descend
355 x 1 PR smooth again way to slow on the way down but I feel more comfortable and more in control when I do this
365 x - just missed stuck at about the 1-2 board area lockout was strong but I needed the help to get it moving from that spot
grabbed the 2 board with the 365 and nailed it 3x so maybe need to work more from the 1 then the 2 I'll try both
usually I rep out with 225 and try to hit 20 tonight used 275 and hit a solid 12 felt good happy with all
incline DB's 70 slow down and exlpoded from the bottom 3 x 10
floor tricep press 80 x 2 x 8 then 3 set got 6 reps
7/9/2008 7:22 PMNiko wrote:
Hey Reggie!!! Awesome to see you got to post your workouts here!!! I am so glad to see other taking advantage of that!!! It is very good for others to post their workouts so we can learn from one another and see how we can all improve. No one is an expert here, but love to see what others are doing...it also inspires me to keep pushing harder!!! Thanks Reggie! Niko Reply to this
7/9/2008 8:44 AMNiko wrote:
7/8/08-ME Deadlift workout. Pulled for a max single while standing on a 2 inch block. Actually, these were two 10 kgs. Bumper Plates that I stood on. Pulled 700 for a single. Here is the link to the video. http://www.youtube.com/watch?v=10n1SxLzDM8 2.) Romanian Deadlifts- 3 x 5 @ 365 3.) Hyper Holds- 2 x 1 minute. That was it. My back is still killing me, and I had to leave for a meeting. Tell me what you guys think of the video. Later, Niko Reply to this
7/9/2008 10:30 AM
Don Kuhns wrote:
Bad back? Add 40 pounds if you pull from the floor. Can it be that the glute-ham raises with chin on chest are working already? Mike and I will see you in a few weeks. Good lifting. Reply to this
7/9/2008 11:44 AM
Gerald wrote:
Niko: That was one helluva lift. You are looking good. If your back is sore, it sure did not look like it on the video. WOW! You are a monster. Way to go. Reply to this
135 x 2 x 10 1st slow and controlled 2nd one all about speed
225 x 2 x 6 same as 135
275 x 9 x 3 1st set wide grip index finger on ring, 2nd set middle finger on ring,3rd set comp. grip ring finger on ring all were very good going to 285 next week, elbows are !@$%^ killin me not much I can do boutthat threw on some biofreeze and moved to floor press
floor press
315 x 3 x 3 <---PR ! all clean and strong
straight bar pressdowns
130 x 20
150 x 15
170 x 10
190 x 5
threw in a quick bicep workout called it good done till sunday heavy chest day VACATION!!!!!!! Reply to this
Box squat, 3 sets chains on bar: No belt: bar/8 135/6 225/5 315/4 405/2 Belt: 540/5. Aggressive, but felt heavy naturally....it will clear up next week when I get more in tune.
Straight bar GM's, squat stance, belt: 315/3 365/3 405/3 Easy reps, just working on being fast.
Standing abs: 4x15
Speed pulls against quaded minis, 1 inch block: 315x1x8
Supine bridges: 3x15, 5 sec. pause each rep.
Not too bad first heavy squat day back. Look to improve. -Fiss Reply to this
7/11/2008 10:28 PMJeff Fiss wrote:
7/11/08 ME Bench Raw bench: 135/5 225/3 315/1 365/1 405/1 455/1. Pretty good. Just wanted to work up to a heavy RAW single today. I don't usually train RAW but I'd hate to think that Bacher is stronger than me. Yeah, that's right...I said it. Heh heh heh....
Rack pull below knee: bar/8 135/5 225/4 Belt: 315/3 405/2 495/2 585/1 705/1. Ridiculously easy rep. Had another 40-50 in there. Didn't want to blow a gasket the first week back, but very excited on how easy this felt.
My back is still killing me, so I was a little lazy today.
1.) Reverse Hypers- 4 x 10 up to 240.
2.) Leg Extensions- 3 x 10
3.) Leg Curls- 3 x 10
4.) Abs- Crunches- 4 x 20
Very sissy-like day, but got a little work in to keep the back a little worked but not over doing it. Some shirt work is coming next week!!!! Reply to this
7/13/2008 8:49 AM
Shirley Cole wrote:
WOW Niko, what a beautiful facility. Congratulations and may you continue to grow, Body, soul mind and spirit. Great Pictures. Reply to this
225 x 2 x 8 tried to stop @ 6 just didnt feel warmed up enough
275 x 4 slow w/ a pause then exploded
315 x 2 x 6 <---PR I usually can hit 4 here
325 x 4 <---PR things are feeling real good
incline DB's
3 x 3 x 8 w/80's slow and controlled down keeping them in tight then explode off the bottom
dips with feet up on a bench
3 x 3 x 10 with a 45 on lap
skull crushers with the french curling bar outside grip 70 x 8 with a presses
100 x 2 x 8 with presses
military press on the machine
140 x 8
160 x 8
200 x 8
240 x 8
done elbow felt great during all these sets looking forward to tomorrow back & bi's "Consistent Progression" and keeping very focused!!!! Reply to this
7/14/2008 1:09 PMNiko wrote:
Just want to Thank Ryan and Rebekah Lair for coming up and training at Vision Fitness this past Saturday. Rebekah did an awesome job in her NEW F6 Bench Shirt and hit a PR 200 pound bench! Great job!!!! Hope to see you guys again soon!!! Reply to this
Speed bench, comp grip: 9x3 at 205 plus mini band, paused reps
V-bar pushdowns: 4xfailure
One arm doubled mini-band extensions: 4x10
Lat pulldown to chest: 4x8
Reverse grip pulldowns: 4x8
Medium grip facepulls: 4x8
Rear delt fly machine: 4x8
Wasn't too happy with my tricep work today. My shoulders are still beat from RAW pressing so stayed away from boards and stuff. It was cool to see Andrew hit 500 off a 3 and 4 board today. -Fiss Reply to this
1.) Band Suspended Deadlift-(Used the Blue bands): Hit a 825 for a single. I did this after missing 885!!! I was close with the 885. I will post the videos.
2.) Trap Bar Deadlift- Haven't done these in a long time!!!! Hit a 710 for a single.
3.) Close Stance Good Mornings- w/ 70 pounds + 135 @ 3 x 12
4.) Leg Extensions- 2 x 10
5.) Leg Curls- 2 x 10
6.) Seated Calf Raises- 3 x 15
7.) Bentover BB Bicep Curls- 3 x 10
8.) Bicep Curl Machine- 2 x 15
Back is still not 100%, my diet sucked today, and as Mountain would say, I am full of excuses!!!!! Reply to this
7/19/2008 7:29 AM
Shirley Cole wrote:
Niko, Reggie and Jeff, Great to see your training on line. It always encourages me. Janet and I are training with Greg this week. Janet is doing great. She got 120# on her 2nd work out. She is going to be good. She is excited and motivated which helps me. We will do a local touch and go meet to get her fired up. (New Image Gym) I think we will try to come to Clark Summet to watch, not sure I will lift but will see. Tom, our Son in law arrives in Ft. Bragg from Iraq tomorrow morning. Thanks for all your prayers. Reply to this
RDL: All sets done with mini band doubled on bar: 135/5 225/4 Belt: 315/3 405/2 495/1 545/1 Easy stuff. Called it there. Next time I'll hit 600 plus the band.
Standing abs: 4x15
Short and sweet today. Felt very strong and left the gym feeling good. Rest of the weekend will be dedicated to eating and chillin' at the pool. -Fiss Reply to this
First, I want to say what a great day we had at Vision Fitness today!!! All these guys got together today to throw the iron around and encourage eachother to get it done with intensity!!! Dan Ratchford, Howard Asch, Sean Siggins, Jake Burke, Mike Kuhns, Don Kuhns, Donnie Breninger, Tim Meckley, Deep Sangh, and Tyler Schuhly!!!! Lots going on!!!! It was awesome! We got some footage of Mike's awesome day!!! So, here we go....
1.) Speed Bench- 8 x 2 w/ Mini Bands doubled up. 300 up to 325 bar weight, plus the mini band set up.
2.) Close Grip Bench- Mini Bands doubled up. 230 x 10 & 240 x 10.
3.) Straight Bar Skull Crushers- 210 x 5, 235 x 5, & 255 x 3!!
4.) Tricep Pushdowns- 4 x 15
5.) Lat Pulldowns to Front- 3 x 12
6.) Lat Pulls to the Face- 3 x 10
We had a different set up w/ the mini bands this time. We didn't loop them under the bench. We doubled them while anchored to a 100 pound DB. This felt a lot harder than the last set up. Reply to this
7/20/2008 3:31 PM
Reggie wrote:
last chance to test before the Keystone State Games ........
135 x 2 x 10
225 x 2 x 8 tried to do 6 just wasn't feeling it
275 x 4
315 x 2
put shirt on....
385 x 1 off the 2 board just to seat it felt really good
405 x 1 I think this will be my opener
420 x 1 easy breathing and form was on spot *PR
430 x 1 smooth nice descent spent very little energy hitting bottom on this one nice explosion from the bottom and good lockout *PR
RAW 315 x 6
225 x 15 close grip
Incline DB's
80 x 3 x 6
seated tri. ext.
100 x 3 x 8
great day feel good elbow still a little banged up but worked very well Thanks to Shawn for putting the shirt on. Thanks to "Team Krench" also and of course Thanks to Niko for all the input and tips they are really paying off 5 days to go!!! need to watch the weight though porked in @ 222.5 today Reply to this
7/22/2008 1:38 PMNiko wrote:
A last minute request to all who would like to help out. This year, due to a larger turnout of athletes; the Keystone Games office has requested that we get our own spotters and loaders. If there would be anyone who would like to help out and support this year's games, I would very much appreciate it. The contest is over two days. The first day is this Friday. The Powerlifting takes place in the (Air Conditioned) Toyota Areana at the York Fairgrounds in York, PA. The Friday's contest is only for the High School lifters. The lifting starts at 11:00. For those who are interested, please show up at 10:30. Also, we need people for Saturday's lifting. This is the day for Open & Master Lifters. The start time on Saturday is 10:00. Please, be there by 9:30 if you can. If anyone is interested, please get in touch with me or Claude Welcome. I would appreciate any help that we can get. Sorry for the last minute request. ALL spotters and loaders will need to sign a waiver prior to the start of the lifting, We will provide you with a T-Shirt, food and drink. Thanks for your help, Niko Hulslander 717-779-5622 Reply to this
7/22/2008 7:40 PM
Reggie wrote:
figured I'd try to squeeze one more chest in before Saturday
abs on decline bench 40 x 4
135 x 2 x 15
225 x 3 x 3
275 x 3 x 3
315 x 3 x 3
365 x 2 x 3 off the 2 board
365 x 4 off the 3 board
close gripped 225 x 6 and could not squeeze another one out elbow is shit and hard to even lock out feels like it's got no balls! I'm totally pissed because i think I made a jackass misstake by going to heavy not gonna pee and wee about it though 'cause Niko and Fiss hate bitchin c-ya @ the Keystones Reply to this
7/24/2008 6:52 PM
Shirley Cole wrote:
Cheryl, it was great to watch you pull. I realized , I never really get to watch you, cause I am usually back stage waiting to lift myself. I am back in the Gym. Took about 6 weeks off, to just take a break. Now I am working toward Texas for next year. Hope to see you soon. Reply to this
No spotters around...Andrew is on vacation...no shirt work so..................
High end lockout work, pinky on ring: 135/6 225/5 315/3 405/2 495/5 545/1 605/1
32kg KB floor press: 2x20, 1x10, 1x5. Huge man titties!!!!
DB rolling extensions: 4xfailure, high reps.
Panora press: 4xfailure...high reps
Chest supported row: 4x5
Hammer strength high row: 4x8
Wide grip face pulls: 4x8
Rear delt fly machine: 3x15
I'm purposefully overtraining myself to justify my full week off from training that is coming up during vacation. Stupid? Yep.....Do I care?....Nope. -Fiss Reply to this
Pulls against quaded mini bands(based around wide power rack base, so there is way more tension that a regular jumpstretch platform: Belt: 135/3 135/3 225/1 275/1 315/1 365/1 385/1 Whooo!! Man, the bands are just killer at the top.
Standing abs: 4x15
Done. Body is destroyed. Doing absolutely nothing cept' hanging at the pool. May see Batman on Sunday, I hear it's badass! -Fiss Reply to this
7/27/2008 6:45 PM
Reggie wrote:
OPENER - 182.5kilos (402.2lbs.) NAILED IT ACTUALLY WAS HARD TO TOUCH
2ND ATTEMPT - 195kilos (429.75lbs.) NAILED
3RD ATTEMMPT - 200kilos (440.75) NAILED could have got 450 but I have NO BALLS!!!!!
weighed in @ 217lbs. so my 3rd was more then double bodyweight which for me is really good beings last year my best was 407.7lbs. last year so next years goal..........220kilos (485lbs.) I just like the round numbers time will tell Reply to this
