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  • boricuabarbell
    Alberto Velazquez
    @boricuabarbell

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Training Day.  Mr. Miyagi @mattbarnell (in Miyagi Mode) final set of 450x3x2. After 480 single. Courtesy of his coach Mr. Wilson @elemental_strength @taa8 @skaneateles_strength @jeffbatis @pvinette4 @danni13211
Training Day. Mr. Miyagi @mattbarnell (in Miyagi Mode) final set of 450x3x2. After 480 single. Courtesy of his coach Mr. Wilson @elemental_strength @taa8 @skaneateles_strength @jeffbatis @pvinette4 @danni13211
Training Day courtesy of @skaneateles_strength Deficit DL 315x3x5, SSB Squat 250x4x4, Pause Bench with Bison Bar 140x4x4. @betitanfit Feeling more the muscle than just doing the lifts. @jeffbatis @elemental_strength @taylorallenflanick @danni13211 @mattbarnell @taa8
Training Day courtesy of @skaneateles_strength Deficit DL 315x3x5, SSB Squat 250x4x4, Pause Bench with Bison Bar 140x4x4. @betitanfit Feeling more the muscle than just doing the lifts. @jeffbatis @elemental_strength @taylorallenflanick @danni13211 @mattbarnell @taa8
Sunday Training....Squat 320x4x4,  Press 97x4x4. Rack pull 295x4x6.  Final set and lost both the count and the bar. Lol. First time using mix grip since 2013. @skaneateles_strength @jeffbatis @taylorallenflanick @elemental_strength @mattbarnell @taa8 @pvinette4
Sunday Training....Squat 320x4x4, Press 97x4x4. Rack pull 295x4x6. Final set and lost both the count and the bar. Lol. First time using mix grip since 2013. @skaneateles_strength @jeffbatis @taylorallenflanick @elemental_strength @mattbarnell @taa8 @pvinette4
Sunday Training.  315x4x4 with @betitanfit Bison Bar. Really hugs my back perfectly over my other buffalo bar. No shoulder pain at all. Can concentrate on the lift now. Back to regular bar now for the Press. Press 90x5x3.  Rack Pull 285x5x3. @skaneateles_strength @jeffbatis @elemental_strength @mattbarnell @taa8 @taylorallenflanick @danni13211 @warzone315
Sunday Training. 315x4x4 with @betitanfit Bison Bar. Really hugs my back perfectly over my other buffalo bar. No shoulder pain at all. Can concentrate on the lift now. Back to regular bar now for the Press. Press 90x5x3. Rack Pull 285x5x3. @skaneateles_strength @jeffbatis @elemental_strength @mattbarnell @taa8 @taylorallenflanick @danni13211 @warzone315
Training.  Slowly rebuilding. After squats and presses, rack pull 280 for 3 sets of 5. Final set here. Thumbs on fire with the hook grip. Overall session felt good after close to 13 hour work days last week. Programming in the hands of SSC Dan “the Man” Flanick @skaneateles_strength @elemental_strength @mattbarnell @taa8 @danni13211 @taylorallenflanick @jeffbatis
Training. Slowly rebuilding. After squats and presses, rack pull 280 for 3 sets of 5. Final set here. Thumbs on fire with the hook grip. Overall session felt good after close to 13 hour work days last week. Programming in the hands of SSC Dan “the Man” Flanick @skaneateles_strength @elemental_strength @mattbarnell @taa8 @danni13211 @taylorallenflanick @jeffbatis
The calm before the storm....500lbs. Mr. Miyagi @mattbarnell goes for a double @174.  Just missed the 2nd rep. @elemental_strength @skaneateles_strength @taa8 @danni13211
The calm before the storm....500lbs. Mr. Miyagi @mattbarnell goes for a double @174. Just missed the 2nd rep. @elemental_strength @skaneateles_strength @taa8 @danni13211
“I wait for Mr. Miyagi”. @mattbarnell @elemental_strength @skaneateles_strength @jeffbatis @taa8 @danni13211
“I wait for Mr. Miyagi”. @mattbarnell @elemental_strength @skaneateles_strength @jeffbatis @taa8 @danni13211
The Miyagi Slamboree Deadlift Platform done!  Now overnight drying. Followed instructions from @garagegymreviews @skaneateles_strength @mattbarnell @elemental_strength @taa8 @jeffbatis @danni13211 WE SLAM BARS AND DAMAGE FLOORS! Lol.
The Miyagi Slamboree Deadlift Platform done! Now overnight drying. Followed instructions from @garagegymreviews @skaneateles_strength @mattbarnell @elemental_strength @taa8 @jeffbatis @danni13211 WE SLAM BARS AND DAMAGE FLOORS! Lol.
After a few years of buffalo bar/SSB squats I started playing around with the straight bar. Nothing special. Worked up to 315x5x2.  Worked on grip, stance and cueing keeping upper back tight ( full grip works best for me here). As for bar placement I think it’s hybrid. Not low but not high. Right arthritic shoulder was fine but I’ll keep SSB for light day on HLM template. Bar is Rouge B&R. I assume official bar of the USSF @usstrengthlifting Practice how you play. Lol @elemental_strength @skaneateles_strength @mattbarnell @taa8 @danni13211 @jeffbatis @taylorallenflanick #startingstrength
After a few years of buffalo bar/SSB squats I started playing around with the straight bar. Nothing special. Worked up to 315x5x2. Worked on grip, stance and cueing keeping upper back tight ( full grip works best for me here). As for bar placement I think it’s hybrid. Not low but not high. Right arthritic shoulder was fine but I’ll keep SSB for light day on HLM template. Bar is Rouge B&R. I assume official bar of the USSF @usstrengthlifting Practice how you play. Lol @elemental_strength @skaneateles_strength @mattbarnell @taa8 @danni13211 @jeffbatis @taylorallenflanick #startingstrength 
The Great One @danni13211 final set  of 230 5 sets of 3. Mr. Miyagi @mattbarnell coaching. So far so good with HLM template. Bench then Good Mornings. NFL Red Zone then Raw Nationals @skaneateles_strength @elemental_strength @jeffbatis @taylorallenflanick @taa8 #startingstrength #girlswhopowerlift
The Great One @danni13211 final set of 230 5 sets of 3. Mr. Miyagi @mattbarnell coaching. So far so good with HLM template. Bench then Good Mornings. NFL Red Zone then Raw Nationals @skaneateles_strength @elemental_strength @jeffbatis @taylorallenflanick @taa8 #startingstrength  #girlswhopowerlift 
Squatober.  Mr Miyagi’s @mattbarnell 405 @RPE 7. At a light 181.  Last week 405 was RPE 7.5 with a drop in volume (missed training session) Back offs now 350 for 6 sets of 4. Mr. Miyagi’s program courtesy of Mr Wilson @elemental_strength @skaneateles_strength @jeffbatis @austin_barbellmedicine @jordan_barbellmedicine @taa8 @danni13211
Squatober. Mr Miyagi’s @mattbarnell 405 @RPE 7. At a light 181. Last week 405 was RPE 7.5 with a drop in volume (missed training session) Back offs now 350 for 6 sets of 4. Mr. Miyagi’s program courtesy of Mr Wilson @elemental_strength @skaneateles_strength @jeffbatis @austin_barbellmedicine @jordan_barbellmedicine @taa8 @danni13211
Squatober. The Great One @danni13211 4th set 225, 5 sets of 3. Per my consigliere Mr. Wilson @elemental_strength we added a third (light) day to her program.  So it’s Heavy-Light-Medium.  Enjoying the buffalo bar for squats and presses due to annoying shoulder pain. @elemental_strength @skaneateles_strength @jeffbatis @taylorallenflanick @reneealjohnson @danni13211 @startingstrength @barbell_logic #startingstrength #squatober #girlswhopowerlift
Squatober. The Great One @danni13211 4th set 225, 5 sets of 3. Per my consigliere Mr. Wilson @elemental_strength we added a third (light) day to her program. So it’s Heavy-Light-Medium. Enjoying the buffalo bar for squats and presses due to annoying shoulder pain. @elemental_strength @skaneateles_strength @jeffbatis @taylorallenflanick @reneealjohnson @danni13211 @startingstrength @barbell_logic #startingstrength  #squatober  #girlswhopowerlift 
Light Day. SSB squats 315 2 sets of 3. Then good mornings, buffalo bar bench. Titan SSB is not even close to Elite or Rogue. It’s advantage is price. But it serves me well for assistance lifts. Pads were loose so I taped it with athletic tape. Now they stay in place when I squat. Rocking the Sabo DL shoe. Grips the floor pretty good. @elemental_strength @skaneateles_strength @jeffbatis
Light Day. SSB squats 315 2 sets of 3. Then good mornings, buffalo bar bench. Titan SSB is not even close to Elite or Rogue. It’s advantage is price. But it serves me well for assistance lifts. Pads were loose so I taped it with athletic tape. Now they stay in place when I squat. Rocking the Sabo DL shoe. Grips the floor pretty good. @elemental_strength @skaneateles_strength @jeffbatis
The Great One @danni13211 final set. 212x3.  She changed her squats to 5 sets of 3.  RPE to me was 8. Her recovery wasn’t peachy king. Take what you can get. @elemental_strength @skaneateles_strength @taylorallenflanick @jeffbatis @mattbarnell @taa8 @reneealjohnson
The Great One @danni13211 final set. 212x3. She changed her squats to 5 sets of 3. RPE to me was 8. Her recovery wasn’t peachy king. Take what you can get. @elemental_strength @skaneateles_strength @taylorallenflanick @jeffbatis @mattbarnell @taa8 @reneealjohnson
Thursday Nite Training.  Mr. Miyagi @mattbarnell working on sumo technique. 350x5. @elemental_strength @skaneateles_strength @danni13211 @taa8
Thursday Nite Training. Mr. Miyagi @mattbarnell working on sumo technique. 350x5. @elemental_strength @skaneateles_strength @danni13211 @taa8
Thursday Nite Training. After 5x5  belt less squats @330,  Mr Miyagi @mattbarnell Slings 285 for 2 sets of 3. 2nd set here as the Great One @danni13211 spots. @elemental_strength @skaneateles_strength @taa8
Thursday Nite Training. After 5x5 belt less squats @330, Mr Miyagi @mattbarnell Slings 285 for 2 sets of 3. 2nd set here as the Great One @danni13211 spots. @elemental_strength @skaneateles_strength @taa8
Training Day.  After squatting 385x1, 345x5x5, Mr. Miyagi’s 280 Bench single. Road to 300. @elemental_strength @mattbarnell @skaneateles_strength @jeffbatis @danni13211 @taa8
Training Day. After squatting 385x1, 345x5x5, Mr. Miyagi’s 280 Bench single. Road to 300. @elemental_strength @mattbarnell @skaneateles_strength @jeffbatis @danni13211 @taa8
Training Day. The Great One @danni13211 was burnt out from 3x week lifting for powerlifting. I cut it down to 2x.  Sunday Squat/Bench/Lower Body Assistance (good mornings or leg extensions/leg curls etc) Wednesday Deadlift/Press/SSB Squat. Conditioning can be a walk, indoor bike or KB swings 2x a week.  Recovery gets more priority as a Master lifter. @elemental_strength @skaneateles_strength @jeffbatis @mattbarnell @taylorallenflanick @reneealjohnson @mattbarnell
Training Day. The Great One @danni13211 was burnt out from 3x week lifting for powerlifting. I cut it down to 2x. Sunday Squat/Bench/Lower Body Assistance (good mornings or leg extensions/leg curls etc) Wednesday Deadlift/Press/SSB Squat. Conditioning can be a walk, indoor bike or KB swings 2x a week. Recovery gets more priority as a Master lifter. @elemental_strength @skaneateles_strength @jeffbatis @mattbarnell @taylorallenflanick @reneealjohnson @mattbarnell
Some unusual soreness above left knee so I went with Chuck Taylors. 365x4 (rep pr) 330x3x2. Concentrating on my squat cues per @skaneateles_strength Press 103x3x3. Sumo Pull 290x3x2. These were fast. Probably suited more for sumo than conventional but it’s good to train both. IMO. Sleep has been an issue with the heat but good training session. @skaneateles_strength @elemental_strength @mattbarnell @danni13211 @taa8
Some unusual soreness above left knee so I went with Chuck Taylors. 365x4 (rep pr) 330x3x2. Concentrating on my squat cues per @skaneateles_strength Press 103x3x3. Sumo Pull 290x3x2. These were fast. Probably suited more for sumo than conventional but it’s good to train both. IMO. Sleep has been an issue with the heat but good training session. @skaneateles_strength @elemental_strength @mattbarnell @danni13211 @taa8
HLM.  Light Day tonight. Mr. Miyagi’s final set of pause squats 5x5 @295. After conventional deadlifts 3x5 and 5x5 pause bench. @elemental_strength @skaneateles_strength @mattbarnell @taa8 @danni13211
HLM. Light Day tonight. Mr. Miyagi’s final set of pause squats 5x5 @295. After conventional deadlifts 3x5 and 5x5 pause bench. @elemental_strength @skaneateles_strength @mattbarnell @taa8 @danni13211
Some training before heading out to NY State Fair.  Light squats @335x4,  Press 102x5x3 (micro load) Sumo Pull 285x3x2. As for which is better (Sumo vs Conventional) too old to care. I use both in training. @elemental_strength @skaneateles_strength @jeffbatis @mattbarnell @danni13211 @taa8
Some training before heading out to NY State Fair. Light squats @335x4, Press 102x5x3 (micro load) Sumo Pull 285x3x2. As for which is better (Sumo vs Conventional) too old to care. I use both in training. @elemental_strength @skaneateles_strength @jeffbatis @mattbarnell @danni13211 @taa8
They lost but it was fun to circle the wagons on beautiful fall night
They lost but it was fun to circle the wagons on beautiful fall night
Nice day for football
Nice day for football
Preseason in Buffalo.  Official team of the Stachowski’s
Preseason in Buffalo. Official team of the Stachowski’s
Sunday training. Mr Miyagi’s @mattbarnell 350 for 3 sets of 5. As a martial artist he’ll go for weight pr’s on Sundays. Other two days due to his lifestyle his coach @elemental_strength will vary his intensity and volume (variations of the main lifts) @elemental_strength @mattbarnell @taa8 @skaneateles_strength @jeffbatis @danni13211
Sunday training. Mr Miyagi’s @mattbarnell 350 for 3 sets of 5. As a martial artist he’ll go for weight pr’s on Sundays. Other two days due to his lifestyle his coach @elemental_strength will vary his intensity and volume (variations of the main lifts) @elemental_strength @mattbarnell @taa8 @skaneateles_strength @jeffbatis @danni13211
Why not....440 in wraps for fun. Rest of training Press 96x5x3. Deadlift 235x3x2. Was feeling it for the pull. Short arms not helping. Lol 😆 Big thanks to my coaches Dan, Jeff and Mr. Wilson. @skaneateles_strength @strathmorebarbell @elemental_strength @mattbarnell @danni13211 @startingstrength @taa8 #startingstrength
Why not....440 in wraps for fun. Rest of training Press 96x5x3. Deadlift 235x3x2. Was feeling it for the pull. Short arms not helping. Lol 😆 Big thanks to my coaches Dan, Jeff and Mr. Wilson. @skaneateles_strength @strathmorebarbell @elemental_strength @mattbarnell @danni13211 @startingstrength @taa8 #startingstrength 
415 single in knee sleeves. First 400 squat at under 220 and short of being 50. @skaneateles_strength @strathmorebarbell @jeffbatis @mattbarnell @taa8 @danni13211 @startingstrength #startingstrength
415 single in knee sleeves. First 400 squat at under 220 and short of being 50. @skaneateles_strength @strathmorebarbell @jeffbatis @mattbarnell @taa8 @danni13211 @startingstrength #startingstrength 
Today’s training. Squat 335x3, 360x3. (400 single last Thursday) Press with buffalo bar 95x5x3. Deadlift 225x3x2. The pull is my weakest lift so slow steady linear progression focusing on form. Age and injuries suck. Lol. Feels good to be training after the emotional weeks after losing my mom. Talking to someone also was big help. Feel at peace.
Today’s training. Squat 335x3, 360x3. (400 single last Thursday) Press with buffalo bar 95x5x3. Deadlift 225x3x2. The pull is my weakest lift so slow steady linear progression focusing on form. Age and injuries suck. Lol. Feels good to be training after the emotional weeks after losing my mom. Talking to someone also was big help. Feel at peace.
Upstairs gym is done.
Upstairs gym is done.
Going thru my mom’s stuff.  She kept this old pic of me. Yeah I was once a 300 plus bencher. 275 opener. Circa 1994 @strathmorebarbell @danni13211
Going thru my mom’s stuff. She kept this old pic of me. Yeah I was once a 300 plus bencher. 275 opener. Circa 1994 @strathmorebarbell @danni13211
325x3, 350x1, then this 380 single. 3rd straight day of squatting. With my recent loss I needed this. 400 is not too far away. Close grip bench 150x3x3. Two mile walk few hours later. Thank you to my coach Dan Flanick @skaneateles_strength his lovely bride Taylor Flanick @taylorallenflanick and Dr. Batis @jeffbatis Deload and allow myself to grieve. FL tonight and down the road Puerto Rico. @strathmorebarbell @danni13211 @mattbarnell @pvinette4 @taa8 @startingstrength @barbell_logic #startingstrength
325x3, 350x1, then this 380 single. 3rd straight day of squatting. With my recent loss I needed this. 400 is not too far away. Close grip bench 150x3x3. Two mile walk few hours later. Thank you to my coach Dan Flanick @skaneateles_strength his lovely bride Taylor Flanick @taylorallenflanick and Dr. Batis @jeffbatis Deload and allow myself to grieve. FL tonight and down the road Puerto Rico. @strathmorebarbell @danni13211 @mattbarnell @pvinette4 @taa8 @startingstrength @barbell_logic #startingstrength 
It’s been an emotional last 24 hours. My mom passed away unexpectedly.  Few days before my 20th wedding anniversary to the Great One @danni13211 Been like a bad dream but it’s real. Now she joins the love of her life my dad and now she’s sees her other grandson. I don’t think it will hit until I arrived in FL. But my heart felt heavy under the bar but this bar is better the other “bar”. One more session this time @skaneateles_strength before I fly out. To friends, family and coworkers thank you for your prayers. I don’t know what the future holds for me but life never does. Vaya con Dios.🇵🇷
It’s been an emotional last 24 hours. My mom passed away unexpectedly. Few days before my 20th wedding anniversary to the Great One @danni13211 Been like a bad dream but it’s real. Now she joins the love of her life my dad and now she’s sees her other grandson. I don’t think it will hit until I arrived in FL. But my heart felt heavy under the bar but this bar is better the other “bar”. One more session this time @skaneateles_strength before I fly out. To friends, family and coworkers thank you for your prayers. I don’t know what the future holds for me but life never does. Vaya con Dios.🇵🇷
Done! Slowly add some wall candy.  Now it will be a bit warmer for training during the winter (especially the Press) @danni13211 @drloud1 @alex_stachowski @mattbarnell @strathmorebarbell @startingstrength @barbell_logic @taa8
Done! Slowly add some wall candy. Now it will be a bit warmer for training during the winter (especially the Press) @danni13211 @drloud1 @alex_stachowski @mattbarnell @strathmorebarbell @startingstrength @barbell_logic @taa8
Finally 375 at lighter bodyweight! Mr Miyagi on the side watching depth.  Probably had 5 but stop at a triple. At 49 less is more. Rocked SSC @patrickyoumans T-shirt. Thanks to SSC Dan Flanick @skaneateles_strength for the knees out cue before the descent. @strathmorebarbell @startingstrength @mattbarnell @taa8 @barbell_logic @danni13211 #startingstrength
Finally 375 at lighter bodyweight! Mr Miyagi on the side watching depth. Probably had 5 but stop at a triple. At 49 less is more. Rocked SSC @patrickyoumans T-shirt. Thanks to SSC Dan Flanick @skaneateles_strength for the knees out cue before the descent. @strathmorebarbell @startingstrength @mattbarnell @taa8 @barbell_logic @danni13211 #startingstrength 
Shred 2.0 Ceiling and wall done. Mudding then priming. A lot cooler today in the ‘Cuse helps. @drloud1 @alex_stachowski @skaneateles_strength @mattbarnell @strathmorebarbell @danni13211 @taa8
Shred 2.0 Ceiling and wall done. Mudding then priming. A lot cooler today in the ‘Cuse helps. @drloud1 @alex_stachowski @skaneateles_strength @mattbarnell @strathmorebarbell @danni13211 @taa8