BreakAway Sport

Jeff is currently 212.8 lbs with 13.5% body fat, though he would be happier at 210 lbs and 8% body fat. His primary goal is to be healthy and strong, so his biggest challenge is getting full range of motion back in his shoulder. Now that rehab is over, he is beginning his Phase 1 of training.

To start, Jeff will continue with a lot of stretching to work on his range of motion, while also doing a traditional weight training program with a body building split. He will do back and biceps one day, chest and triceps the next, and shoulders/traps and legs the following. He’ll repeat this order to get in two days per week for each body part.

Jeff is starting out with three exercises per body part, doing three sets for 15 reps with 90 seconds of rest between sets.  According to Jeff it’s because he is out of shape and not strong and needs to relearn how he body adapts to exercise.  He’s also doing minimal cardiovascular exercise—basically light met sets (metabolic sets are short burst of high intensity cardiovascular exercise).

During his workouts Jeff cannot do any overhead movements yet, so no snatches and no overhead presses (!). Yesterday, Jeff benched for the first time since his surgery and remembered the reason why he loves lifting so much: “I feel strong and I like the pump!” He benched 135 lbs for 15 reps (note, his all-time highest maximum bench for onerep was 455 lbs back in his heyday). His goal is to bench over 315 lbs for multiple reps.

During rehab, Jeff has been doing safety squats, so when he back squatted on Monday for the first time, he said it felt awesome! Monday’s squat was a mere 308 lbs considering his all-time best squat was 685 lbs. We realize 308 lbs is a whole hell of a lot of weight, but when you remember where Jeff came from, his goals are pretty aggressive. He wants to back squat 462 lbs for 1 rep.

One of Jeff’s favorite lifts is the Power Clean (no Jerk because he can’t lift overhead). Yesterday, Jeff did 154 lbs in the power clean (his goal is 308 lbs.) Keep in mind, his all-time best is 440 lbs in the Clean AND Jerk.Check the video:  jeff clean blog

Jeff’s goals will take a lot of hard work and dedication, but if anyone can do it, Jeff can.  He’s the MAN and affectionately known as Cyborg to his friends because he’s such anomaly: he can lift super heavy, run marathons, and ride fast. Jeff believes it’s because he was a track athlete, and according to him, track athletes are the most athletic athletes out there.  We’ll let him believe that. For now.