Beyond Limits Training with Rich Lauro

[rich55]

THE ROAD LESS TRAVELLED: ENDURANCE FOR THE BODYBUILDER

During training today I realized that it is unlikely that any other competitor is doing what I'm doing right now. I did some snatch, pull & endurance work today which lined up well for a 550 g refeed.

Snatch
I'll work some more volume next week on heavier snatches. I was pretty wrecked today, but the mechanics felt good until I reached about 95%.
45 x 3
75 x 3
95 x 3
125 x 2
140 x 2
150 x 1 ----> felt easy
160 x miss x miss -----> felt off

Bent-Over Barbell Rows
Back felt tight when I reached my heavier sets and even when I dropped back down. Played it safe.
160 x 10
195 x 8
225 x 5
245 x 4
135 x stopped

Face Pulls
Some quick upper back and rear delt work. 3 sets of 12-15 reps

Clovis Hero WOD
Scaled the run down to a 5K. I had not ran that distance since 2005. It felt solid and I was able to pick up the pace on each subsequent mile. I found my stride on burpee pull-ups midway through the first giant set.
75 burpee pull-ups (25, then sets of 10)
5K run (~Just under 25 minutes)
75 burpee pull-ups (25, then sets of 10)
Time = 42:18

Tomorrow is a rest day and lower carb.

[rich55]

2 WEEKS OUT FROM THE WNBF WORLD CHAMPIONSHIPS!

Saturday's workout and refeed followed by a low day definitely did the trick in hardening me up. I started the week a little sharper than the U.S. Cup. After another 2 days of work, I feel like I'm at my all time best on all fronts and still improving. I'm due for a small refeed tomorrow after this work:

MONDAY - CHEST, BACK & BURPEES:
Started the week off with some bodybuilding work. We official started prep for the CrossFit Open at Beyond Limits, so this week will be pretty Olympic focused. I started my bodybuilding prep week one with Sheiko 37 and am finishing with Open prep haha.

Benchpress
45 x 10
135 x 8
185 x 6
215 x 5
225 x 4
235 x 3
245 x 3
250 x 3
255 x 2
265 x 1 ------> got it pretty well, but stopped there
225 x 6 ---> kinda tight in chest so I called it

Incline DB Press
60 x 10
80 x 8
90 x 4
90 x 5
90 x 5
75 x 13 or so

Wide-Grip Pull-ups
BW x 8
25 x 6
44 x 4
70 x 3
90 x 2.5 ----> yes a half
90 x 2

Incline DB Flys
55 x 10
65 x 10
75 x 7
75 x 6
55 x 14

1-Arm DB Rows
100 x 8
120 x 8
142 x 6
130 x 10

Plate Loaded Rows
90 x 10
135 x 8
150 x 6
170 x 5

Cable Low Rows
105 x 10
135 x 10
160 x 10
175 x 9

100 Burpees
For time = 5:30 just off my PR, but felt like sprinting to 50 in 2:05. Gassed my triceps.

Posing Prep
Did 10 minutes of non-stop posing after midnight with 30 second holds. I will beef up as the week goes on. I made it more than 37 minutes onstage, so my plan worked well.

-----------------------------

11 DAYS OUT - OLY STRENGTH 1, CONDITIONING & SOME DEADS:
I can't believe I did all this today and did it pretty well. With days like today, I couldn't really expect much more out of my prep and what I'm bringing to the World Championship stage.

Hang Power Snatch
Speed work from above the knee.
45 x 3
65 x 3
85 x 3
100 x 3
110 x 3
120 x 2
120 x 2

Light Back Squats
45 x 6
135 x 5
205 x 4
245 x 3
285 x 3
285 x 3
315 x 3

Split Jerk from Rack
So looking forward to gaining some strength back on this one.
45 x 3
95 x 3
120 x 3
140 x 3
150 x 3
150 x 3
160 x 2
160 x 2

Took a break, ate, trained a client, processed payroll, did some coaching, slammed some more Purple WrAAth, Purple PsyKO & White Flood then went back at it.

Thruster/Run Conditioning
For time:
21 Barbell Thrusters 125 (broke into 13+8)
800 m run
15 Barbell Thrusters 125 (broke into 9+6)
400 m run
9 Barbell Thrusters 125 (unbroken)
200 m row
Time = 10:30ish. Can't remember exactly, but it was a minute faster than our top time so far which was flying.

Sumo Deadlifts
135 x 6
225 x 5
315 x 4
405 x 3 -----> came up very well despite all of that ^^^^ work
455 x 2 ----> got it pretty well and probably had another small pull in me

Glute Ham Raises
BW x 15
10 lbs x 12
25 x 8

Glute Ham Situps
3 x 12

BEAST MODE ON!!!

[The Solution]

Feeling nervous about stepping on that stage @ Worlds Rich? Especially with Whiteacre looking like he is coming in at his best, it will be a battle to step up to the champ on that stage. KEEP GRINDING!!!

[jpfaherty]

Gonna try my best to make it there! You better bring the THUNDA!

[fltallpaul]

Give em hell at World's. I love the training approach you are using, sticking with heavy lifting all the way through.

[Bnizzle163]

Kill it at worlds, Rich!

[rich55]

Feeling nervous about stepping on that stage @ Worlds Rich? Especially with Whiteacre looking like he is coming in at his best, it will be a battle to step up to the champ on that stage. KEEP GRINDING!!!

Nervous...at times. More just this OH CRAP, sense of urgency to train like a madman and make subtle improvements haha. It's not just Brian, but big ole Levi Burge with many wins under his belt has somehow dropped into the 160's plus a whole host of other natty freaks that look to make this the best lightweight class in years. It's a good way to go out!

Gonna try my best to make it there! You better bring the THUNDA!

It's going to be an epic showdown across many classes. I look forward to watching the show for sure! If you're able to make, feel free to walk up and introduce yourself. I dig traveling and meeting brothers in iron. Thunda brought!

Give em hell at World's. I love the training approach you are using, sticking with heavy lifting all the way through.

Yup, will do Paul! Yes, the same way I grew and the same way I will keep my size. Some days I ease back on movements to be smart, but all the while you have to push the envelope. Relentless effort over years of changing an ecto frame. The Oly stuff in the mix has definitely added huge value.

Kill it at worlds, Rich!

Thanks Billy! I'll bring my best.

[rich55]

YESTERDAY'S ARMS & MID-WEEK OLY DAY:

After a superhuman day on Tuesday, it would be par for the course to have a very human day following. God will always humble me, so that I look up and realize that I can't do it on my own. Overall just one of those days, but it ended in church refueled and refreshed. Perfect timing for 10 days out.

Ring Skill Work- 3 sets practicing kipping to my hip on rings to fatigue. Not feeling any ability to turnover despite ridiculous body weight strength. :-(
Ring Dips- 5 sets max reps, 23, 16, then 9 or so on last sets pausing in the hole
Barbell Curls
Cable Pushdowns
Terrible Hammer Curls
DB Skullcrushers
Midline Hammer Curls
Overhead Rope Extensions
DB Zottman Curls
Farmer Shrugs
Bent-Over DB Laterals

As heavy as possible on everything ^^^ watching the biceps tendonitis I felt a few months back. Too much time on the rings and too much on the barbell curls with too little joint cushioning will do that. Felt good finishing with 163 lbs in each hand for shrugs and a drop set with 123 for 22 reps.

------------------------------

OLYMPIC LIFTING WEEK 1, DAY 2:

Did some muscle cleans, front squats and full cleans repeatedly to warm up. This workout felt absolutely awesome! I am going to dig this training into Worlds and beyond. Big gains are coming!

5 MINUTE SPRING CONDITIONING:
5 minute AMRAP:
4 Power Cleans 135 lbs
48 Single Unders
10 Pull-ups Kipping
Fell short of 5 rounds by 3 pull-ups! We had one guy so far at Beyond Limits at 5 plus. Maintaining that sub minute minute pace per round was tough.

Clean from Floor
Full squat clean. Light work that felt awesome after two months off from a wrist strain on full cleans. Hand takes some time to warm-up but it was good to go today. Glued the bar to my shoulder on the way into a squat quite nicely.
135 x 3
150 x 3
160 x 3
160 x 3

Push Press
Doing dynamic work first really helped pop the bar up. Worked toeing up on these as I've learned in seminars. It helped a lot.
110 x 3
130 x 3
140 x 3
150 x 2
150 x 2

Front Squat
Look forward to improving these after the Worlds!
135 x 4
175 x 3
205 x 3
205 x 3
230 x 3

Good Mornings
Long time no do. Kept it light. 95 x 8, 135 x 8, 175 x 8

I did all the strength work in less than 45 minutes and had to haul home for trick or treat, which turned out to be postponed. Bummer. Ran 2 miles in light ran around 15 minutes and low carbed it today after yesterday's refeed.

My plan is with all of the Oly work is to do some isolation work again as I wrap the week up. It's keeping me big and hardening up.

[The Solution]

We had like 20 trick or treaters, needless to say they did not look very happy. It was horrible weather man.

[jpfaherty]

It's going to be an epic showdown across many classes. I look forward to watching the show for sure! If you're able to make, feel free to walk up and introduce yourself. I dig traveling and meeting brothers in iron. Thunda brought!

I'll be there and I'll def. say what's up!

[rich55]

We had like 20 trick or treaters, needless to say they did not look very happy. It was horrible weather man.

Yeah, I'm glad they postponed it. Kiddos and tons of cold rain doesn't mix. Tonight was perfect weather.

I'll be there and I'll def. say what's up!

Cool! See you in a week!

[rich55]

GIVING IT EVERYTHING I HAVE - 7 DAYS OUT:

It seems that I have sufficient energy (or overflowing per necessary demand) about every other day in the gym. Go figure. Regardless, I push on with everything I have. Friday's workout was nice & slow focusing on just lifting weights. Saturday started the same way and finished quite the opposite.

CHEST & ROWS - 8 DAYS OUT:

Incline Bench
These felt great today. Felt fatigued by 225 set time, but that's a good thing.
45 x 10
135 x 8
185 x 5
200 x 4
210 x 3
220 x 3
225 x 2
185 x 7

Board Press 21's
7 normal bench presses to chest, 7 to 2-board, 7 to 3-board. Signed up a new couple at gym after set 2. Comes with the job.
135 x 21
165 x 21
185 x 19

Incline DB Flys
55 x 10
65 x 10
75 x 8 ---> weight didn't feel heavy, but chest started to feel strangely tight. Drop set time!
drop set to 60's, 50's, then 40's, burn, burn, burn!

Pushups on KB's
Really focused on eccentric and static stretch at the bottom.
4 sets of 10-20 reps working up 38 lbs of added chain.

T-Bar Rows
Why not some more rows? There are going to be some thick backs on the World's stage!
90 x 10
135 x 8
180 x 6
195 x 5
205 x 4, drop sets to 180 & 135

My goal was to hit the rower, but had to meet with another new woman and then teach class at Beyond Limits. After class I was spent and starved. Prioritized getting home on time to the family and then posed for a tough nasty 20 minutes straight at midnight after the girls were all in bed.

OLY DAY - WEEK 1, DAY 3 or 7 DAYS OUT!:

Light legs at a week out? No thank you. I have a strength training program that just began for after the competition. I am training 110% for the competition, but I'm also training for afterwards.

Back Squats
Learned that I need to not only drive my torso up more, but really my eyes and head at this leanness. Helped huge at an easy 350. Weighing 163 and change this am first thing.
45 x 6
135 x 5
205 x 3
245 x 3
275 x 3
315 x 3
315 x 3
335 x 2
335 x 2
350 x 1 ---> above normal programming here due to no squats next week
360 x 1

Snatch
Full squat here.
45 x 3
85 x 3
110 x 3
120 x 3
130 x 3
130 x 3
140 x 2
140 x 2

Overhead Squats
Good stability work. Easy.
100 x 3
120 x 3
120 x 3
140 x 3
140 x 3

Romanian Deadlifts
3-4 second eccentric all hamstring stretch.
135 x 6
225 x 5
275 x 4
315 x 4
315 x 4
325 x 4
335 x 4

Took a meal break, chilled, stretched, rolled, 90 minutes later, warmed up with a minute on the rower, still warm....

CONDITIONING WEEK 1, DAY 3:
5 rounds for time:
15 Pull-Ups (kipped)
20 Kettlebell Swings 53 lbs
25 Wall Balls 20 lbs to 10'
Time=16:08. All P/U's and KB Swings unbroken. Went 25, then 15 & 10 on wall balls. Had 10-20 breaks before starting, mid-way and after the wall ball. Need to get stronger on the toss/press. Squat is now money in the bank.

About a minute break, then:

Walking Lunge for 30 steps

DB Lateral Lateral Raises

Walking Lunges back for 30 steps.

Totally sucking wind after this after the conditioning. Kept the lunges real light and focused on feeling everything working real well. Worked up to 40's on laterals, then 2 drop sets at the end to burn out the shoulders even more. Earned my REFEED DAY 110%, then raked leaves, cleaned up landscaping and took the kiddos trick or treating. Giving it everything I have!

[The Solution]

This is it...
Finish line in sight
and the Worlds stage....

Start Strong Finish Stronger.

[jaredmus]

keep on pushing hard rich go make an impact at the worlds man!

[jpfaherty]

Damn man, absolutely killing it for 7 days out. Motivating!

[rich55]

This is it...
Finish line in sight
and the Worlds stage....

Start Strong Finish Stronger.

Yes sir! I can now see that finish line and my eyes are fixed on it for sure!!

keep on pushing hard rich go make an impact at the worlds man!

Thanks Jared! The Worlds is just a celebration of the best months of training I've had in my 11 years of contest prep. How it plays out won't take that away. I've already won...in the gym.

Damn man, absolutely killing it for 7 days out. Motivating!

Beast mode only. I'll rest a bit on Wednesday. My recovery is pretty quick with all of the athletic work and volume tolerance. CrossFit has been great at building off my power base.


-----------------------------------

5 DAYS TILL THE WNBF WORLD CHAMPIONSHIPS!!

I'm a slower starter right now, particularly after a Sunday low carb day. I ate plenty to start the day knowing this one was going to roll for about 2 hours. I'm going to pull the carbs down a hair on Tuesday and then gradually ramp them up Wednesday-Saturday AM.

Flat Bench
45 x 10
135 x 8
185 x 6
205 x 5
225 x 4
235 x 3
245 x 3
255 x 2
185 x lots of reps both fast & slow

Incline DB Presses
4 sets up to 90's x 5 and then back to 75's for reps

Incline DB Flys
4 sets up to 70's focusing on feel

Show in 5 days...Oly work and prep continues regardless. I want bigger numbers in 7 weeks!

Hang Power Cleans
Hip power technique work.
100 x 3
120 x 3
130 x 3
140 x 3
140 x 3

Snatch High Pull
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Push Jerk
100 x 3
120 x 3
130 x 3
140 x 3
140 x 3

Passed on good mornings for some dip & core work.

Weighted Dips
BW x 10
45 x 10
70 x 8
90 x 7
BW drop set

Ab Mat Sit-ups
4 x 20

BEAST MODE CONDITIONING
3 Rounds for Time:
100 single under jump rope
30 burpees over bar jumping laterally
Time = 10:32. Paced this out to save my legs.

Totally spent of glycogen for sure. Weight was 162 in am & 166 in pm. Down just a pound or so in over 16 days, but MUCH harder than the US Cup. Rear delts were popping great today at triceps tie in. Fullness is at my best. Back and more conditioning tomorrow.

[The Solution]

How many carbs did you use to load last show??
Front load or back load?

[jpfaherty]

How's your strength compared to offseason held up? (Using the big 3 as your judge)

[rich55]

How many carbs did you use to load last show??
Front load or back load?

I eye ball it based on a sweet spot used during refeeds. Around 500-550 does the trick with normal flattening intake just under 300. 600+ equals watery. 400 makes me look & feel decent.

How's your strength compared to offseason held up? (Using the big 3 as your judge)

90% exactly on based on lifetime PR's. 92-93% off the start of my prep. Olympic is the same. Not too shabby considering I weigh around 165-168 fed versus 196 at peak. I stayed in the 190's easy. Some basic CrossFit kept me 185-190.

[rich55]

FACING THE BEST NATTY LIGHTWEIGHTS IN THE WORLD:

Well, we are fully settled in and relaxed as we begin to crash her in Worcester, Massachusetts about 40 minutes west of Boston. We woke up at 4:30am after a late night of cooking, packing and prepping the kiddos for mommy and daddy to be away. Our early flight and connection through D.C. landed us pretty early in a rainy, fall day in Boston. We drove around a little in the rain to see the city, but there was nothing doing in the cold mess. We opted to eat and drive to our hotel in Worcester to relax. Ate, napped, shopped and ate.

THE WNBF PRO MEN'S LINEUP:
Abraham Tchabe
Ahmed Rashed
Andrew Scott
Andy Kalinowski
Anthony Spencer
Brian Whitacre
Davide Donati
Dutch Bulseco
Eric Alstrip
Francisco Montealegre
Gerardo DiGennaro
Gerry Ruck
Hashim Evans
Ivor Brown
John Heart
Jon Arnold
Levi Burge
Luigi Del Piano
Mark Oakes
Matt Viemeister
Matteo Cresti
Mauro Copellini
Mitch Robinson
Patrick Harris
Rich Lauro
Richard Godzecki
Robin Johnson
Sean Young
Shevon Cunningham
Tishay Johnson
Tony Ruffin
Ulysses Fowler
Vic Cuzzupe

There are tons of big names and 16 men set to hit the pro lightweight class in what looks to be the most competitive class I've ever seen. Lots of pro champions, so I'll be saying some big prayers to carry me through to this class of giants.

HOW DO I FEEL?
Incredible. I've done more with my training, lifting, CrossFit and physique this prep that I could have imagined. It's been the most perfect blend and for that I've learned a totally different style of training than what I see anybody else doing right now. In the last 6-7 weeks, I've lost very little weight (1 lb, maybe 2 lbs), but I look completely different. I couldn't have done anything better for this elite world class stage. It's been an incredibly tough journey of 29 weeks filled with adversity and hurdles and I thank God for carrying me through. I'm bringing a lot of improvements since the Pro U.S. Cup three weeks ago and I'm going to need it.

Weigh-in's, drug testing and meetings tomorrow! Prejudging starts at 9am on Saturday. Let's do this!

[The Solution]

Ill be in touch with you this weekend. Wishing you the best on the WORLDS Stage!

[jpfaherty]

[b][u][size=5] I couldn't have done anything better for this elite world class stage.

That's what it's all about brotha!

PS - Worcester kinda sucks lol, hopefully you get to see a little more of boston before you leave! Check out Fanuel Hall

[bigfish18q]

I am looking forward to seeing what you eat post comp haha. Make it a good Boston greasy mess! Good luck man, pulling for you!

[IK9]

Best of luck this weekend!!! I'm really excited for you!!

[fltallpaul]

Hell of a way to end the season Rich...great to see you progressing and being rewarded on stage.