Personal Training Report

Dear Donny,

The New Year is here and what a year it has been. I have never experienced so much mental, physical, and spiritual growth at any other time in my 27 years. I wanted to thank you for being the catalyst for growth in my life.

On the outside, people see a physical transformation but the real change has been in my character. Training with you is a unique experience. You have taught me to discover and develop the valuable virtues of integrity, conviction, and purpose. As by your example, I apply these virtues both on and off of the platform. Donny, you were born great and your greatness will last forever. I have always seen a glimmer of greatness inside myself, but training in your presence makes that greatness shine.

As I have mentioned before, you continue to be a tremendous source of motivation for me. Cheers to a New Year, PR’s, and inspiration.

Sincerely,

Angela

Daily Bible Reading 2 Samuel Chapter 24

Donny, Bull, and Jon

Donny Takes A Shot At A 215k Clean & Jerk

I'll get that son-of-a-bitch soon.

Downtime

By Donny Shankle CPT

Downtime

I'll pass my time gazing upon green pastures

Waiting patiently to double pump the hammers

Even if I must wait once more in Nebuchadnezzar's deserts

All I need is a small rest to apply my best efforts

The peace I feel in the dusk as I dream

Prepares my body and my self-esteem

To annihilate my adversaries who claim they are the best

Little do they know they are children still clung to the breast

My eyes have seen the mural a thousand times

Of painted lions captioned with epic rhymes

For now the leaves of fall float past my curls

As I smile and remember all the girls

Here is where I pray alone to myself before God

Away from everything with a prostrating nod

Surrounded in smoke I slowly unwind

My prayers I believe will give sight to the blind

If miracles do not draw forth from my powerful heart

Then by my faith I shall resoundingly impart

My might in the next battle against the steel

Like my savior I shall crush doubt with my heel

Alone for now in my broken and crooked chair

So unnatural and dangerous like a fatal affair

Sometimes accompanied with my fathers ghost

Protected by angels and the most glorious host

If you see me from a distance you could ask

What is he thinking beneath the mask

Only one word you'll see spring forth in beautiful lyrics

Pay close attention as I fashion with my lips Olympics

Now I must stand and roll back my shoulders

As I go back inside to pull and push boulders

I run my fingers slowly through my hair

And fold my eyes into an eagles piercing stare

Make way for me as I enter my home

Perhaps one day to be called my catacomb

I'll see you in there my powerful friend

Right now downtime has come to THE END

Live Broadcast Of The CalStrength Weightlifting Team Training Today At 1400 Pacific Time

To watch click HERE.

Daily Bible Reading 2 Samuel Chapter 23

SeaSource Detox Spa Purifying Sea Soak

 A warm bath is very important to detoxification. Purify and nurture in a relaxing soak rich in mineral salts and trace elements found in Atoligomer®*, a sodium-free, spray-dried seawater known to re-mineralize, revitalize, and strengthen the body. Emerge with a renewed spirit, pampered skin and a purified body. Box of 8 packets, 13.5 oz. Product ships directly from Arbonne within 2-3 business days.

KEY INGREDIENTS: Botanical sea extract complex of bladderwrack, sea kelp, spirulina, sea fennel; Atoligomer® sea salt.

*Atoligomer is a registered trademark of CODIF Reserche & Nature, St. Malo, France.

To order your own click HERE.

To find out what National Champion Weightlifter Jon North has to say about hot baths click HERE.

Daily Bible Reading 2 Samuel Chapter 22

"All men dream but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible." - T.E. Lawrence

Donny Toys Around With 190k

Donny Cleans 221k From High Blocks

Donny Likes Him Some Togo's

Donny Snatches 165 From High Blocks And Almost Busts His Ass

Daily Bible Reading 2 Samuel Chapter 21

Donny Hang Clean And Jerks 202 Kilos

"Success is sweet: the sweeter if long delayed and attained through manifold struggles and defeats." - A. Branson Alcott

5,087

Daily Bible Reading 2 Samuel Chapter 20

The Mentor and Protege

Coach Glenn Pendlay and Donny Shankle

Daily Bible Reading 2 Samuel Chapter 19

Merry Christmas

For unto you is born this day in the city of David a Saviour, which is Christ the Lord. - Luke 2:11

Daily Bible Reading 2 Samuel Chapter 18

'Twas The Night Before Christmas

Merry Christmas to all and God bless

Daily Bible Reading 2 Samuel Chapter 17

To order your own King James Audio Bible narrated by Donny click HERE.

Live Broadcast Of CalStrength Weightlifting Team Training Today At 1400 Pacific Time

To watch click HERE.

Daily Bible Reading 2 Samuel Chapter 16

Shea Butter Hand And Body Care Duo

 Shea butter hand and body wash gently cleanses with luxurious moisture-rich lather and leaves even the driest skin supple, soothed, and infused with all of the rich emollient benefits of shea butter.  Shea butter hand and body lotion moisturizes and nourishes dry skin with its luxurious non-greasy texture. Give soothing moisture in a convenient caddy for easy use on your sink or counter. Gift Boxed. Product ships directly from Arbonne within 2-3 buisness days.

To order your own click HERE.

Daily Bible Reading 2 Samuel Chapter 15

Donny Cleans 220 Kilos From High Block

Donny Snatches 164 Kilos From High Block

Jon, Kevin, and Donny Listen To Michael Buble's Ave Maria

Daily Bible Reading 2 Samuel Chapter 14

Donny Snatches 303lbs. With No Hook Grip

Daily Bible Reading 2 Samuel Chapter 13

Go to the ant, thou sluggard; consider her ways, and be wise. - Proverbs 6:6

Daily Bible Reading 2 Samuel Chapter 12

On Weightlifting: A Personal View

 Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

“Familiarity Breeds Contempt.” Anonymous 

17

SQUATS

  (part 7) 

While the squat increases lung capacity when performed at high repetition, it is also a great exercise to make you tough. Without a high degree to tolerate pain, both physical and mental, then 1000 proven to work programs and philosophies will in the end not matter. Your training will be nothing more than a dog and pony show without the fortitude to remain consistent in your action even though it might hurt. Establishing a threshold for the discomfort which comes with hard training is why beginners squat for high repetition. Quite often many people make the argument that high repetition squatting stimulates hypertrophy for a beginner and this is important for building a foundation. This is nonsense. Hypertrophy developed from squatting means absolutely nil. Large muscles are not strong muscles. Strong is strong. The weightlifter will naturally over the course of training develop his foundation from specifically doing snatches/clean & jerks and having a great appetite. In the process of snatching/clean and jerking he will eventually look like a weightlifter is supposed to look. Squatting hard initially and going through the nausea it brings is a precursor for things to come.

It is what you can't see taking place during high repetition squatting that builds a meditatively focused and tough as nails weightlifter. These two components will allow for more intense training sessions to be sustained once coordination and adaptation take place. Anyone who has ever gone through an intense bout of exercise will comment how they felt they “were letting go.” People who exercise use self-inflicted stress in the gym to help counter the daily stresses which come with life. This is sort of like using anti-venom to help combat the poisonous venom. Other people do the same thing by getting a hobby, catching a great wave, or building a birdhouse with their son. The weightlifter does is by chasing what is communally referred to as the “white moment” or what I refer to as a “rational high.” The weightlifter who can refine his skill daily by putting in the most practice at heavy weights will be the champion. To do this he must posses a high tolerance for pain and be tough. Once your consistently training with a high pain tolerance, eating healthily, and going to bed on time, then all that is left is to have a James Bond type of confidence.

So their you are in the gym strutting your stuff and telling everyone how much you are king baby. Why shouldn't you? I mean you just made a personal record clean and jerk. You just pocketed some prize money from coach for being the days best lifter. Later on you will be going to the club with the Crossfit girl in tight spandex shorts who intensely kept checking you out while you were training. Life is good and you are an athlete. Be confident and happy about your accomplishment, for a lot of hard work went into it. Confidence is a must to lift heavy weights. Do not just be confident, however, after a great day. You are going to have many bad days with training as well. Go into these days which bring no personal bests confidently. Walk away happy you are still able to chase your dream. Athletes are not people who question themselves. Their decisiveness is an admirable characteristic which makes them heroes. Ego is not something to be ashamed of, especially when for that moment, you were the best. To be the champion you must have ego. To be a fearless weightlifter who chooses to never acknowledge a comfort zone you must be confident in your ability. You are hoisting and consciously throwing yourself underneath an enormous weight. If you hesitate here and doubt yourself you will either walk away injured or the days loser. I do not know anyone who likes to be broken both without and within. To insure this never happens express your confidence in a way which brings you great joy and fulfillment. If in the process you happen to piss a few people off or gain disapproval from spectators then so what. Like Popeye said, “I yam what I yam.” At the end of the day the meanest man wins the competition so I have heard. Lift the bar, piss them off, make others happy who appreciate your valor, and let God sort out the rest. You are not training to impress or gain approval. You are training to win. The squat is a great way for both a beginner to establish confidence initially with a heavy weight on their back, and for an advanced weightlifter to reaffirm his strength if he should ever need to.

The last principle that squatting will help you understand better is appetite. Appetite is just as important as training. Without the former you cannot apply yourself to the latter 101%. Squatting intensely for the beginner breaks the body down. In order to rebuild it stronger you must go straight to the kitchen after training and eat something. Cook up some steak on the grill, boil some pasta, make a protein shake or pile up a sandwich. It doesn't matter after hard training, you are just after calories. You gotta eat good and have a great appetite if you want to be the best. For me personally having an appetite has never been a shortcoming of mine. My strong appetite out of the gym makes me prepared for hard training in the gym. I have, however, met and trained with weightlifters who struggle with having a great appetite and as a result their training suffers. Hit the squat rack hard early on and this will help make you hungry both today and tomorrow. As you become an elite weightlifter you will have learned the importance of eating healthily, abundantly, and immediately. I cannot say it any simpler than, “you gotta eat.”

Daily Bible Reading 2 Samuel Chapter 11

On Weightlifting: A Personal View

 CHAPTER 11

30 MISTAKES TO BE AVOIDED BY THE WEIGHTLIFTER

By Donny Shankle CPT

Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. - Philippians 4:8

Inability to Keep a Tight Back (1)

BEGINNER

The most common mistake made by weightlifters first starting out is their inability to keep their back straight while pulling the bar from any position. Every lifter will develop his or her own style which is conducive for them. In fact some of your elite champions do not follow textbook style technique (whatever that is.) However, there are certain positions through the lift which must be followed very strictly in order to complete a successful lift. Holding a straight back is essential for the weightlifter to generate the most power out of the legs, and keep the chest from dropping in either the pull or finished catch position. A bar caught with a rounded back and collapsed chest and shoulders, leaves no position for the bar to be received. Elbows in turn will drop to the knees which can seriously damage the wrists, and in competition this action is illegal. A rounded back when pulling from the floor will leave the bar out in front of the body instead of against the body which will result in a slower lift, missing the lift, and the overall safety of the weightlifter is in jeopardy.

Many young weightlifters develop this bad habit initially from not practicing good posture throughout the day. More and more young people are living very sedentary lives. Through years of playing video games and being on the computer hunched forward looking at the TV or monitor, has grossly affected their physical development. Even while you are reading this now how is your posture?

The spine is in a weak position lazily hunched forward, additionally, the chest being forward causes the lungs to not develop properly (another mistake discussed later.) If the torso is continually supported by leaning forward and bracing the elbows on a table or your knees, then the stabilizer muscles become inactive. The result of this is clearly seen on the platform when a young lifter struggles to keep their back straight, chest and chin up. All the more reason in today's technological age to encourage an exercise program for young people. Lack of physical play is detrimental to a young person's growth and development of kinesthetic awareness.

Constant reiteration by the coach and continual concentration by the athlete on keeping the back straight is the first step in breaking this bad habit. Exercises like the back raise and squat can be applied to training to help strengthen the muscles of the back. A straight back is crucial to applying the most force against the bar safely and efficiently. Once the back is strong enough to stay out over the bar until maximum extension of the hamstrings has been reached, the weightlifter will begin to move heavier weights quicker and with more confidence.

Daily Bible Reading 2 Samuel Chapter 10

Click HERE to order you own King James audio Bible narrated by Donny.

On Weightlifting: A Personal View

Chapter 10

ON THE IMPORTANCE OF KNOWING YOUR WAY AROUND THE KITCHEN

By Donny Shankle CPT

“Diet is the most important factor.” - Anonymous

Donny's Merry Egg Nog

2 ½ teaspoons brown sugar

1 egg

½ teaspoon vanilla extract

1 teaspoon nutmeg

2 ½ cups half n' half

½ teaspoon honey

If you are looking to back squat 300 kilos or improve your total before the end of the year, you may want to drink down some of these merry magic potions. I don't care who you are. Man, woman, child, hippie, alien, it doesn't matter. Their is something about egg nog which makes training so light n' easy and smiles so wide.

Also, if you are looking to put some good weight on I went from 230lbs to 273lbs over a 3 month period drinking my favorite holiday drink. Good thing I only drink this around Thanksgiving and Christmas time because, as much as I drink, it is no wonder I don't drop into a diabetic coma.

Whisk all your ingredients together and chill in your favorite holiday mug. I have this big mug I got from Disneyland that's the size of a bucket from home depot and has my man Mickey Mouse on it. I like to add a little honey to my egg nog personally but its not traditional. This recipe gives you one weightlifters size serving. Enjoy and HAPPY HOLIDAYS.

Daily Bible Reading 2 Samuel Chapter 9

Daily Bible Reading 2 Samuel Chapter 8

"Well, every man has a religion;  has something in the heavens or earth which he will give up everything else for.  Every man has something which absorbs him, which may be regarded by others as being useless, yet it is his dream, it is his lodestar, it is his master.  That, whatever it is, seized upon me, made me its servant, its slave. It induced me to set aside the other ambitions and set a trail of glory in the heavens, which I followed, and followed with a full heart.  When once I am convinced, I never let go." -
Walt Whitman

Daily Bible Reading 2 Samuel Chapter 7

And he that taketh not his cross, and followeth after me, is not worthy of me. He that findeth his life shall lose it: and he that loseth his life for my sake shall find it.  Matthew 10: 38-39

Daily Bible Reading 2 Samuel Chapter 6

Matt Devine Interviews Donny Shankle

(Part 3 Conclusion)

9.  What are your thoughts on mental and physical preparation to endure the rigors of a weightlifting cycle?  I have gone up and down on this question many times. It is important I have learned to establish a philosophy that is one of positive outlook. During training you are going to hurt. This hurt is part of being a weightlifter and just a part of sport that builds character. Sport is a romantic way to find the ideal man/woman. The process is long and arduous to find the champion but staying positive in every aspect of your life will help you greatly on the platform. Leave doubt at the door and abandon negativity. Embrace your goals with joy and stay persistent. I came across a poster one day that said successful people are really just the ones who kept going when everyone else quit. This attitude should be a part of every weightlifters gym persona. Stay confident and seek out others who have the same dreams you do. Help each other along the way everyday in the gym and you will be able to push through any rigors training may bring you. Its OK to feel miserable sometimes and get so pissed off at the bar that you become a pain in the ass to your coach, team, and friends. Just remember to wake up the next day and start over with the same attitude you brought in the beginning, wanting to be the best. Be the Shepard everyday and leave the bleating to the sheep who come and go. Remember the weightlifter is someone who is willing to confront the heavy confidently and fearlessly. When I use the word heavy here I do not just mean heavy in its physical sense. Heavy also applies to the metaphysical struggle that comes with daily life. The weightlifters strength is not just a result from training but a result from persisting. The weightlifter is the epitome of endurance, fearlessness, and ego. As long as you remember at least this much I think you will overcome anything and do just fine.

10.  Give us an idea of the number of reps you do as a high level weightlifter per month in a preparatory and competition cycle?  Oh you know me Matt I don't keep track of those things. I just like to get in there and keep trying until I lift the son-of-a-bitch. If I had to guess though I would say during a three month training cycle lifting six days a week I am lifting somewhere between 1500 – 2000 lifts a month (this includes bar warmups). Not knowing exactly I think this is a pretty fair estimation. Keep in mind some months may vary and the closer I get to competition the less volume I will do.

11.  How many days a week do you train?  I still train six days a week usually two times Monday, Wednesday, Friday. On Tuesday, Thursday, Saturday I will train once. I like to keep my sessions no longer than 75-90 minutes. I find long drawn out training sessions to be counter productive.

12.  How many sessions per week (i.e. do you use multiple session days)?  Using multiple session days as an elite lifter is a must. Its important to get the body moving in your first workout so that by your second you are feeling that much better. I love training this way. Eventually, you stop thinking and start becoming reactive through countless repetitions. This is an important process for every weightlifter to go through. Per week I am doing somewhere between nine and twelve sessions. This depends on my schedule much of the time. For instance while training at the OTC I was training twice a day six times a week. Much of your training availability is determined by the demands of life. Its important to at least get in there three times a week. Consistency in your training is more important than how often you are training.

13.  Other Comments… Thanks for the interview Matt I have enjoyed it. Readers can learn more about California Strength and the book I am working on at donnyshankle.blogspot.com.

NO COMFORT ZONES!

Daily Bible Reading 2 Samuel Chapter 5

Live Broadcast Of CalStrength Weightlifting Team Training Today At 1400

To View Click HERE

On Weightlifting: A Personal View

 CHAPTER 5

ON SOME COMMON QUESTIONS

Unraveling The Many Different Queries Held By Both Spectators And Competitors

By Donny Shankle CPT

“A man who wants to do something will find a way; a man who doesn't will find an excuse.”- Anonymous

Q:   Do you have any advice in regards to getting sore patella tendons? Did you go through this? Stretching and icing all seem to help but, my training seems to revolve around my knees especially these past four months.

If you have a question in regards to weightlifting you would like me to answer then please email me at donny.shankle@gmail.com

Daily Bible Reading 2 Samuel Chapter 4

Apples

By Donny Shankle

We have our battles

Play fair and eat our apples

Push and pull through all the strife

The lucky go home to a sexy wife

Tomorrow comes and we remember

We've gotten stronger and maybe a lil' slender

A piece of wisdom at a time

Next to be applied on a dime

Their ain't nothing quite like the feel of victory

It takes away all the pain and misery

Well maybe the eyes of the lioness you admire

Checking you out with an honest desire

I laugh when I remember the pitfalls

None of them turned out to be life ending squalls

Merely bumps in the road

That more often bestowed

A stubborn grit

A heart that won't quit

A mouth which talks sass

And an amazing ass

Sure the body is not getting younger

But I'll always have the hunger

To lift weights and flirt with dames

While kicking butt and taking names

Another one down which should have gone better

Oh well you can't play them all to the letter

A moment will come when it all comes together

I still am the kid who never says never

If I have to take them out one at a time

Let it be so, I'll enjoy the climb

Or have you not heard that I'm your Huckleberry

On my way to do something legendary

Pack up the hobo pack and get your ass moving boy

Their coming for you like Greeks to Troy

Break the shackles and hold the gavels

The war ain't over, we merely have battles