Who is Nico Feliciano?By Mark “Jackass” BellFor www.EliteFTS.comNico Feliciano is a highly dedicated powerlifter who I met a few years back at an EliteFTS.com seminar. When I first met Nico, he couldn’t train long enough to get in shape for a meet. His training was very up and down, though mainly down due to injury. Nico continued to research and perfect his sport. He let nothing slow him down. He talked to top lifters, read as much as he could on the sport, attended seminars, went to countless meets, and most importantly, trained his ass off. This led him to fulfill a long time dream of getting an elite total. Nico reached Elite and a whole lot more by getting 2155 lbs at 308 lbs drug-free.
JA: What was it like to get your first elite total? NF: It was totally awesome. It’s like finally reaching a pinnacle but knowing this is just the first step to a longer journey. Going for elite is a great way to set some baselines for your self. JA: What are some major factors that have contributed to your recent success? NF: Listening to my body, being open to new ideas (like the foam box squat idea that I got from you). I received a load of advice from many lifters, powerlifting coaches, and meet directors. I knew from experience that some advice wouldn’t apply, and I had to experiment with other advice. JA: I’m very impressed that you did this drug free. This tells me that your training must be right on. What is even more impressive is the fact that you normally train on your own. Tell me what that is like? NF: At times it could be very hard. That’s when you reach deep inside and ask yourself, “How bad do you want it?” You reach deep down and figure out a way to do ME work while maintaining safety. Also, it helps to blare out some heavy Iron Maiden, Hammerfall, Amon Amarth, Iced earth, kamelot, and the likes to get you going. I strive on knowing that I’m an underdog and don’t have the advantage of “training partners.” I strive on having to go to my one car garage either early in the morning or late at night not because I have to but because “I can,” because it’s who I am and what I do. It doesn’t matter that at times it reaches 120 degrees in there during the summer. It just doesn’t matter. When you want it that bad, the conditions don’t matter. JA: What are some of your favorite ME exercises with no training partners? Give us a few for upper body and a few for lower body. Also, tell me why you like the exercises or what you get out of them. NF: I’ve learned to place the pins on the power rack at the proper place in case of a failure. On the bench, if I collapse the arch, the bar will hit the pins. For the squat, I usually hang chains to catch the bar. So, I perform the same ME moves most people perform. The foam box has become a favorite, but I also perform some of the old ME moves like kneeling squats and Zercher squats. From the foam box, I get the feeling of a real squat (but harder) and I’m still on the box. For upper body, I really like the shirt work (MM style) as well as board work (raw). JA: You don’t do shirt work without training partners, do you? NF: Yes, I do. I unrack the weight myself. It’s difficult, but I position myself in the bench where I get the best leverage for unracking. JA: Please explain to all the EliteFTS.com maniacs why you thought it was ok to share a room with a powerlifter (me) and walk around in your tighty whities? NF: LOL, you’ll never forget that night! The truth is…that was a chance of a lifetime to attend a Mel Siff/Louie Simmons seminar. The day of the flight to Vegas I rushed and didn’t bring enough clothing for a full two-day stay and sleeping clothes. You were kind enough to allow me to spend the night so I didn’t have to get a hotel room. Hey, the highlight was “breakfast” the next morning. It was a huge meal. Back then you were a little yet muscular dude and you finished it all. Look what it has done for you now!
JA: Your 700-lb bench was impressive. What was your best bench before 700 lbs? What kind of plan did you follow for the last eight weeks or so to bench 700 lbs? NF: For the last eight weeks, I did lots of sets with a shirt. I also did boards. Here’s a bit of history on my bench:
JA: What assistance exercises do you feel have a large carryover to your competition bench? NF: Shirt work, board work, lots of volume and practice (technique, form, style). JA: If I was a bodybuilding judge, I’d say you’re about 104 weeks out from your next show. Have you even started shopping for posing trunks and oil yet? NF: I’m looking real good right now at 104 weeks out. It’s time to buy the trunks. I can see some lean cuts (at the butcher’s when I purchase more food). JA: You’re going to need a Band-Aid for all those cuts. Give me some history on your squat. What did you do the last eight weeks for your squat? NF: For the last eight weeks, I’ve just kept it basic—regular box squats with an occasional foam squat for DE day or weight releasers for DE day. Two weeks before the meet, I did a max box squat with the foam and suit straps down (no knee wraps) on a low box. I did two singles. I used that as my opener. JA: How do you rotate your ME squat/deadlift? What are your favorite assistance exercises to improve the squat and deadlift? NF: I perform a new ME squat/deadlift movement every week. I need the variety, and my body and mind respond well. I perform many of the classic conjugate method ME moves (kneeling squat, Zerchers, seated good morning, and Dimel deadlift). A couple of things I introduced this past year are the weight releasers and the foam squat. The releasers are great for developing that “starting strength” and explosive strength. The foam squat has become an “indicator” for me. If I max out on the foam, I know I have approximately 100 lbs more on my free squat. JA: What motivates and drives a big fat guy like yourself? NF: One thing I want to add—I know the “team environment” is the ultimate way to go. I hear many complaining that they don’t have training partners so they can’t workout hard. That’s BS. The best motivator is that you don’t have the “luxury” others have. Yes, it would be ideal for me to be with a team (such as “super training”) because I know the motivation level, the support, and the insults would be at a very high level. However, because I don’t have it, I must create my own environment. The best advice I’d give someone is to find a team and a great coach. I’d also recommend that the lifter tries to become a coach. The way to become a coach is to gain experience by lifting, learning from others, and competing. I think a lifter should try to compete at least twice a year. I hear of some lifters such as those from Big Iron Gym who compete very often and look at their results. They gain experience as lifters and are backed up by a team and a great coach. There is no substitute for “experience.” Lifters who don’t have the team or don’t have the coach should try to attend seminars such as those held by EliteFTS, Metal Militia, or Westside. If possible, try to visit a gym with experienced lifters for pointers. That lifter should compete as much as possible to network with people and gain experience. Competing often allows you to set goals (even if small goals) and become better. The lonely lifter has to train hard and push harder. This is a chosen sport, a chosen craft. Learn technique, form, and style and never sacrifice technique for weight on the bar. I have done it and have also paid the price. Technique is KING. JA: Oh my god, you said the “T” word! What are some things you practice to improve your technique? NF: Well, first of all, you have to know what good technique is. You must seek the advice of successful coaches and lifters. I practice technique every training session, even with an empty bar. DE day isn’t just about speed. It’s also about practicing technique. I see many people (me included in the past) doing some sloppy speed benches in order to be “fast.” Practice as you play (great advice from Jim Grandick from BIG). You have to practice with your gear. I don’t wear it all the time, but I wear it often. About 8–10 weeks from a meet, I practice technique with the shirt almost every session of my bench trying to make light weight touch, finding angles, leverage, and improving my arch. I do the same for the squat. JA: Do you keep track of max effort records? Do you write a lot of training out before or after training sessions? NF: I do keep an online log, and I keep ME records. However, to be honest, I don’t really pay much attention to it. When the meet is like ten weeks out, all my work is mainly about the skill with gear and the main lifts. So it’s easy to keep track of what I’m doing. JA: This question may sound a little weird. How do you balance your life? How do you balance things out between your family, friends, work, and lifting? NF: No doubt, that isn’t an easy task. In the past, I worked long hours and lots of over time, including night work. It did interfere with training, but I went to the garage gym even if it was 3:00 am. Since then, I’ve moved to a different position at work without so many weird hours, and it helped my lifting. My family—they aren’t into powerlifting, but they don’t interfere or oppose my desire and fire for the sport. If I have a family activity to attend, I’ll train before or after. They know this is who I am and they accommodate me. My friends? The people I associate with are mainly at a powerlifting level so no friends. JA: If there is anyone you’d like to thank/plug, please go ahead and do so. NF: Well, I train alone, but I’m not alone as far as support. Either with e-mail or phone calls, I’ve been able to network with many great people. I’ll mention some names and hope you can print it. I thank God (for the inner strength and for keeping me sane during my injuries when I thought I had to hang it up). I thank my family for putting up with me and Louie Simmons (for all the phone calls and mini seminars). I thank Joe Kenn for all his help and hook ups and also JTGUNZ, Rory L (deadman), Tom Burke, Mike and Teale, NASA, Puke (for the early days), Sebastian Burns (I wouldn’t have a bench without his help), Alan from Pro wrist straps, Jim Grandick, Matt Kroczaleski, Matt Ladewski, Brent Mikesell, Matt Smith from WSB, Jim Wendler, and Mark Bell for his help and the chance for this interview. There are so many others, but it’s hard to remember names right now (sorry). JA: Thanks for the interview. I’m sure people will find great value in what you said. Mark “Jackass” Bell trained at Westside Barbell to further his career in professional wrestling. He then decided to move back to California and is now working with athletes. Marc's best lifts in competition include an 843-lb squat, a 705-lb bench press, and a 666-lb deadlift. His best total is 2215 lbs in the 275-lb class. Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com. |
