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Yinz wanna talk WEightlifting

USAW National Championship Recap: Tom PR's and East Coast Gold wins the Men's and Women's National  Championships

5/30/2018

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 Training : Training leading up to nationals this year was awesome. After the Arnold I attended the ECG National Camp (www.pfpbarbell.com/blog/control-what-you-can-control-what-to-do-when-things-go-wrong) , had a minor(thought it was major at the time) back injury . I had to take a week off then Coach Phil Sabatini put me on a 3 week rebuilding program. From there I jumped into meet prep with the rest of the team . 6 solid weeks of workouts from there I was ready to get after it at my first national representing East Coast Gold . I have never felt more physically or mentally prepared for any athletic event in my life. 

Training PR's leading up to nationals :
Power Snatch : 134kg--> 150kg (16kg PR ) 
Snatch : 146-->155kg( 9kg PR ) 
Clean and Jerk : 180kg-->181KG ( 1kg PR) 
Front Squat : 211kg -->227kg ( 16kg PR) 
Back Squat : 260kg-->273kg (13kg PR)
​Total PRs : 55kg 

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Travel: Travel ended up being a really interesting situation . I always tell our athletes to "control their controllables " , our travel on Friday was way out of control! We had scheduled our flight for 6:00am so we could watch all of our teammates compete on day one.  USAW Nationals is my favorite weekend of the year and I was pumped. We arrived at the gate of our flight and we were informed that our flight had been cancelled. I was devastated, we were informed that the next flight we could get on was at 5:30pm. We would miss all of our sessions and not get to Kansas City in time to train in the training hall . Luckily crossfitmtlebanon.com/ allowed me to drop in and get my workout done that morning. 

We tried to calm down and relax in the airport while we waited for our flight , then at 4:30PM we got more bad news. Our flight was delayed again until 8:30PM that night . Best case scenario we would leave 14.5 hours after our original flight. All in all we didn't actually leave Pittsburgh until around 10PM 16 hours after we had scheduled our flight. In total it took us 20 hours to fly from PGH to KC (The drive is only 12.5 hrs) . Luckily Maggie and Dom were with me and we did our best to make the best out of a bad situation . 
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East Coast Gold Experience: Competing as a member of East Coast Gold Weightlifting at Nationals was without a doubt my FAVORITE athletic experience of my life. From the moment we landed to the moment we left, it was incredible . We won both the Men's and Women's team Championships , but that wasn't the best part. The coaches, support staff, and athletes were wonderful . We had a full medical staff there to take care of us, coaches to keep us focused and prepared , and a team of supportive, positive athletes , cheering us on .

One thing that really stuck with me is how they treated Maggie and Dom . The positive culture of ECG is incredible . They of course want to win , we are important as athletes, but Coach Leo Totten , Phil Sabatini, and the rest of the gang first care about us as people. I was on of the 8 scoring athletes on the men's team and they didn't treat Maggie and Dom with any less respect and enthusiasm than they treated me with . I was like being part of a family and we are were instantly included in with the group .  

I couldn't imagine being part of a different team . I am excited for our PFP Barbell athletes to get to experience this at Camp (app.wodifyarena.com/Event/Event.aspx?u=ecgsaddtotheatmospheretrainingcampforeverydayweightlifters2018) ,
​and USAW American Open 2 in Valley Forge. 
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Phil Sabatini Sets the Tone:  Sunday morning it was time for my coach , Phil Sabatini , to lift. I was PUMPED, before I ever met Phil I was a huge fan of him as a Weightlifter and a person. Now that he coaches me and we have developed a friendship I was extra excited to lift. I was really excited to see Phil , Jason Bonnick , and Nate Damron battle it out . They are all exceptional lifters and I know them all so it made it extra special . Phil absolutely crushed it! He went 5 for 6 , snatched 155kg and clean and jerked 191kg, for a 2nd place finish overall with medals for each lift.  His performance was awesome , as soon as his last Clean and Jerk was over , I knew I was next up. With a 346 total I knew my goal to kilo him (beat him by 1 kg ) was probably out of reach, but I was ready to get after it . At this point 7 of 8 of our scoring lifters had finished in 6th or better and I was my turn to represent my coach and my team the best I could.  

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Time to Lift:  Now it was my turn to put all my hard work to the test. I was really nervous for my session . In the past I was just representing myself and my wife. This time it was much bigger. Now it wasn't just the Duer's an entire team of people worked hard to get me in this position and I was ready to represent them to the best of my ability . 

Snatch : 148kg
  1. 143kg: This was the heaviest I have ever opened up . Warm ups went well and I went out with little doubt in my mind that this would be an easy lift . It went smoothly , it surprised me how light it felt. I was exited to take on the next lift. 
  2. 148kg:  This was a 2kg competition PR on my second attempt . I was really proud of this one. When I caught the snatch my foot collapsed , but I stayed calm and saved the lift. Phil has really been working hard with me to improve my overhead position and it really showed. 
  3. x153kg  : This lift was 2kg under my best ever training snatch , so I was amped to take this lift down as well . Unfortunately, I couldn't get it done . I finished with a 2kg Comp PR so I was still excited and ready to attack the clean and jerks. 

Clean and Jerk: 185kg 
  1. x180kg: This is the one lift I am a disappointed with in the meet. I caught the first clean a little forward and had to take a step to recover. I panicked a little bit and tried to muscle the jerk and ended up pressing it out a little bit. Phil told me the same things I tell our PFP Athletes : lean into your technique. 
  2. 180kg: This lift was much better. Here is where all my training really showed. After one attempt I was back up and easily hit this lift . I was really excited for this because it was only 1kg under my all time best clean and jerk. I meant a ton that Phil had enough confidence in me to open me up at over 99% of my max. I should have had this type of lift on attempt 1. 
  3. 185kg : This was the final lift of my meet and the final lift for the Men's team of East Coast Gold. I knew I had to end on a high note. I have never Clean and Jerked 400lbs so if I hit this lift (407lbs) then I would not only have a 4kg pr but I would also smash another big goal of mine . I went out and smoked the lift. It was one of the best Clean and Jerks I have ever done . My only disappointment is that I couldn't attempt more because I felt like I had more kilos left to lift. Hit your openers kids. 

Overall: 
  • 4 for 6
  • 333kg total( 8 kg total PR /16 kg National PR) 
  • 7th Place in the USA 


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Whats Next?: 
Personally I will be training for the American Open Final in December. I need to drop a few kg and want to prioritize my health and get my body composition better. I have 5 months to lean out and get stronger , I will be  ready to take on whatever new weight class I am in .  My goals for the final are 165/205 , I want to be in a position to win and push for a National Team. 

More importantly I will be able to focus on our team here at PFP Barbell. Starting with my wife Maggie Duer. She has selflessly sacrificed her time , energy , and money to help me chase my goals. I am excited to help her on her journey back to the platform and hopefully to the national stage. I would LOVE to be able to compete with my wife at the AO final this year. She is also on of Phil's athletes so I know she is in good hands. Either way I am excited to see her grow and progress. She is a fierce competitor and I cannot wait to where she takes weightlifting . 

Our in house team continues to grow and develop. We added almost 10 members this month and now have over 30 athletes in house. We have some exciting stuff on the horizon for them and am exited to see most of them compete at the AO2 as members of East Coast Gold Weightlifting . 

If you want to be part of our team here at PFP Barbell and the 2018 NATIONAL CHAMPION East Coast Gold Weightlifting
Email : tom@pittsburghfitnessproject.com to get started . 

About Coach Tom :
  • NSCA-CSCS
  • NSCA-TSAC
  • USAW L-1
  • Crossfit L-1
  • 4x USAW National Qualifier
  • 7th at 2017  & 2018 USAW Nationals
  • Top 10 Ranked in the USA
  • East Coast Gold National Team Member and Coach
  • Best Lifts
    • Clean: 191kg(420lbs)
    • Power Clean: 168kg (370lbs)
    • Jerk: 191kg( 420lbs)
    • Clean and Jerk: 185kg (407lbs)
    • Snatch: 156kg ( 345lbs)
    • Power Snatch: 150kg (330lbs)
    • Front Squat: 227kg (501lbs)
    • Back Squat: 273kg (601lbs)
    • Deadlift: 272kg ( 595lbs)
    • Strict Press: 115kg ( 255lbs)

3 Comments

PSA: Keep your platform clean

5/21/2018

1 Comment

 
With the growing popularity of the Sport of Weightlifting, there are more people new to the sport. One thing to keep yourself and others safe is to keep your platform clean. What do I mean by this?

  1. Put things away where they belong: plates, barbells, collars, and other exercise equipment should be put away when they are not in use.
  2. Your “platform” should be free of anything other than your two feet and the weights you’re about to lift. The bar can and will bounce on things not intended to be on the platform.
  3. Lookout for each other: Weightlifting gyms are usually family/team oriented. Keep each other safe by making sure your partner’s platform is free from debris.
 
It is an exciting time for the Sport of Olympic Weightlifting! Walk into any Weightlifting gym as a beginner or a full-time Instagram competitor; someone will always be there to help you in the right direction. Lift on! Gravity never takes a rest day. Until next time, on the pursuit for 6 for 6.

Dom Gomez, USAW, SPT
Social Media Director
USA Weightlifting Level I Coach
Physical Therapy Student, University of Pittsburgh

Schedule your FREE Barbell Assessment with Dom:
dom@pittsburghfitnessproject.com
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PFP BArbell : Pre-Lift Checklist

5/16/2018

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In Weightlifting we want to create as much consistency as possible. One way we can accomplish this is to start each lift the same every single time. We have developed a Pre-Lift checklist to run through before every lift. First is a checklist for your Snatch and Clean.

  1. Set your Feet: Walk to the bar, find your standard foot position (use the landmarks on the bar to identify where your feet usually go), cut your foot in half with the bar. Then grab the floor with your feet, really dig your feet in, you should have FULL FOOT tension (not just toes or heel).
  2. Set your Back and Head: Shoulders back and down head in a neutral position.
  3. Set your Core: Ribs down and abs tight.
  4. Set your Grip: Find your hand position (again use the landmarks on the bar to identify a comfortable and consistent grip). HOOK GRIP, place your thumb around the bar then wrap your other fingers around the bar and over your thumb.
  5. Set your Bottom Position:  With good foot pressure, drop your hips, bring your chest up, make sure your shoulders, elbows, and wrists are all lined up over the bar. Push through the floor creating 99% tension (this means that if you were to push even a little bit more  the bar would leave the floor). You are almost ready for takeoff!
  6. Recap your checklist
  • ​Feet: Full Foot
  • Head: Neutral
  • Core: Ribs down/Abs tight
  • Grip: Hookgrip
  • Shoulders: Down and Back/Over the bar
  • Arm: Relaxed
  • Elbows: Over the bar
  • Wrist: Over the bar
  • 99% Tension: Full body no slack​

    7.TIME TO LIFT!

For help with your lifts Email: tom@pittsburghfitnessproject.com
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Fail, Fail often, Fail Forward: How to overcome your fear of failure to reach your potential .

5/15/2018

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"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark. "
                                                                         Michelangelo

9 years ago , I had experienced one of the worst days of my entire life. After our spring game at WCUPA , I was called into exit meetings with my coaches. When I walked into the coaching offices I noticed the coaches were having an intense discussion about something , I wasn't sure what, but when I walked in all the talking stopped. I sat down and was informed that I was not needed on the 2010 WCUPA Football team. My 12 year football career was over. I was a good football player, but I didn't make enough big plays, and they felt the young linebackers could do as good as a job and needed the experience (I didn't disagree) . One things I have always been is a hard worker, I watched hours and hours of film, stayed on campus all summer to train, practiced hard, I took my shots, but just came up short. I didn't realize it at the time , but this become a character defining moment for me . 

I worked butt off my entire life to play football at that level. Football was the most constant thing in my entire life. It had defined me. I tried my best and came up short. It took me years and years for the lesson to set in . But I realized failing this big , at something this important , that I worked so hard for , had made me a little fearless.  The scariest thing I could think of (in regards to the pursuit of my goals) , had happened to me , and I was OK. It was freeing to realize that the beauty is in the pursuit and reaching your goal is just the icing on the cake .  

Aim high , work your butt off, keep pushing until you succeed. Many people are afraid to go "all in" on goals for one simple reason. This is the fear of failure. What happens if I give my all and I still fail? Does that me a failure ? Then what? Often times after we fail , then decide to pick ourselves up , thats where the magic happens. People who achieve great things are all to familiar with this. Most of them are constantly trying things and failing . Heck, thats pretty much what the scientific method is! Repeated failure until we prove or disprove our hypothesis . So how to we stop being afraid to fail and start using failures to help us grow and reach our goals? 

1.) Get knocked on your ass:    This one is simple , not super fun, and a little terrifying . We need to experience trying our best and coming up short. In weightlifting , this can be relatively easy, it can even happen by accident. My first meet , I went 1 for 6 only made my very last Clean and Jerk. I was bummed, a little embarrassed, and completely hooked on weightlifting . It is infinitely worse to aim low and hit , then to aim high and miss. 

2.) Don't get Bitter...Get Better:  Every loss is a lesson. If we can remain cool headed and reflect, we can find a way to turn any set back into a springboard towards your next success. Remember you are not your outcomes. When we come up short, it is just another growth opportunity . 

3.) Apply What you've Learned and Try Again:  This is where the magic happens. Once you've dusted yourself off and reflected on your experiences its time to ACT. Every time you approach your goals you should EXPECT to be successful . However IF you come up short again repeat the process until you have arrived at your goal . 

4.) Enjoy the Process:  Big goals require long hours, hard work,  a game plan , and a certain level of stubbornness. Along the way every day will NOT be all sunshine and rainbows, you will be frustrated, want to quit , and doubt yourself... DON'T  You may never actually reach your goal , but understand the magic is in the process. 
When we reflect back on when we have achieved our biggest victories most of the time we come to realize the prize is in the process. 

Do not allow fear to stop you from chasing your dreams. Fail often and fail forward. Find a mentor, build a team around you , and never lose sight of why you started. Failure is never permanent until you quit .  

Come join our team at PFP Barbell my emailing tom@pittsburghfitnessproject.com to set up a Barbell Assessment 

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the Everyday Weightlifter Podcast: Tom Duer of the Pittsburgh Fitness Project

5/10/2018

2 Comments

 
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This week Coach Tom was a guest on Everyday Weightlifter . During the Podcast they discussed:
  • Tom's training history , going from football to bodybuilding to a half marathon to Crossfit then finally to full time weightlifting. 
  • Tom's training leading up to nationals
  • Coaching and being coached by his wife Maggie Duer
  • Pittsburgh Fitness Project 
  • The Wu-Tang Clan
  • Working with Phil Sabatini
  • Bombing out of my first Weightlifting Meet 
  • East Coast Gold Weightlifting 

Head over to 
itunes.apple.com/us/podcast/the-everyday-weightlifter/id1274198138?mt=2 
to download the episode ! Make sure to leave a like and review! 

If you want to join the Winningest Weightlifting Team in the Country 
Email:tom@pittsburghfitnessproject.com
To set up a Weightlifting Assessment 

About Coach Tom :
​
  • NSCA-CSCS
  • NSCA-TSAC
  • USAW L-1
  • Crossfit L-1
  • 4x USAW National Qualifier
  • 7th at 2017 USAW Nationals
  • Top 10 Ranked in the USA
  • East Coast Gold National Team Member and Coach
  • Best Lifts
    • Clean: 191kg(420lbs)
    • Power Clean: 168kg (370lbs)
    • Jerk: 191kg( 420lbs)
    • Clean and Jerk: 182kg (400lbs)
    • Snatch: 156kg ( 345lbs)
    • Power Snatch: 150kg (330lbs)
    • Front Squat: 215kg (475lbs)
    • Back Squat: 273kg (601lbs)
    • Deadlift: 272kg ( 595lbs)
    • Strict Press: 115kg ( 255lbs) 
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PFP Barbell: Team Programming

5/7/2018

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Recently we have had some requests for more information about our team programming. The primary goal of our programming is to help build great technique while creating a great foundation of strength for our athletes. Right now we are finishing a long volume block before we peak most of our team for the American Open Series 2 in July. As most of our team is relatively new to the sport we want to get LOTS of quality reps and position work in to set our athletes up for many years of long term success!  I have included a same week from earlier in the year to check out how we do things at PFP Barbell! If you have any questions please comment below or email me at Tom@pittsburghfitnessproject.com
​

Sample Week                                      
Day  1 
No Contact  Snatch
1x3 @ 50%
1x3 @60%
3x3 @65%
Snatch Pull+ Snatch
1x3 @ 50%
1x3 @60%
3x3 @65%
Back Squat 4x6
65%x6
70%x6
75%x6
75%x6

Day 2
Front Squat + Jerks
1x3 @ 50%
1x3 @60%
3x3 @65%
Clean DL+ No Contact Clean
1x3  @ 60% 
1x3 @  65%
3x3 @ 70%
Clean Pulls 4x6
75%x6
80%x6
85%x6
90%x6
Day 3
No Contact  Hang Power Snatch
1x3  @ 50% 
1x3 @  55%
3x3 @ 60%
Front Squat
65%x6
70%x6
75%x6
75%x6
Strict Press
50%x5
60%x5
65%3x5 

Day 4 OFF

Day 5 
Plyos
Power Skips
Bounders
Single Leg RDL 
3x12
Max Pull Ups
3 rounds 
Upright Row 
3x15

Day 6 
Snatch

1x3 @ 50%
1x3 @ 55%
1x3 @65%
3x3  @70%
Clean +Jerk
1x3 @ 50%
1x3 @ 55%
1x3 @65%
3x3  @70%



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