Well...my first USAPL powerlifting meet was last Sat (Jan 28). It was an eye opening experience!! It has me totally jacked this week. While this is sort of a deload week...focus and intensity are at an all time high. Major...MAJOR work need to be done on my squat!! Tomorrow is squat day. I am looking forward to it. I always have. I love to squat, but of the three lifts, it is my weakest. It's a mind thing, I think. Anyway, lifting has been great. Keeping up with the fasted morning cardio. Still trying to work on the ""mirror"" muscles at home too. That's what tonight will be. Calves, abs and biceps.
"SQUAT HEAVY, BECAUSE SOMEWHERE THERE IS A GIRL WARMING UP WITH YOUR MAX"
Jan.28, 2012 I did a USAPL powerlifting meet. WOW...what a rush! Leaving the house at 6:30am, and getting back at 7:30pm, and spending the whole day lifting!! Talk about being tired and sore, My ""PLAN"" was to open the squat LIGHT. Because, if you dont get a good lift in...you are out of the meet. So, I take 385, for my opener. After the lift...two red lights and a white!! NOT GOOD!! I didnt go deep enough!! So, shake it off, John! You have two more attempts. 385 again, two whites and a red!! OK....I am in the meet. My finally attempt is 425...again not deep enough. ;( Back to the warm-up room because we need to start warming up to bench. My opening bench is 230#. I nail that one. Next I jump to 270. Bringing the bar down, down...it touches my chest. You have to pause. Well, they ""SAY"" pause. You have to hold it on your chest untill they say press. Well...it felt like it was there for an HOUR! I hear ""PRESS" up...up...its going slow. I hear my handler (the guy helping me) ""push it...push it....dont you stop" I lock it out!!! Two red lights and a white!! ;( My @$$ came up off the bench. Thrird try here....I NEED TO MAKE THIS!! 270# again, but this time I put my feet a little farther out...narrow my grip some. Unrack the bar. Holding it. You cant start untill they tell you! "START" down...down...touch (there it sits on my chest again) wait "PRESS" leg drive, @$$ down, and the bar goes up!! Three white lights!! YES!! OK,,,,lets start warming up, because deadlift is next. WHAT?! Getting tired....but lets do this!! So, ready to deadlift now. Open with 425, and it was good. Next 457...I get two reds and a white. They said I "hitched" it up. Kind of jerking, double knee bend kind of move. F**K, this is so different from lifting in the gym!! OK...457 again. No more screwing around John!! Go pick the F'ing weight up!! One more lift and the day is over!! Leave NOTHING in the tank! YOU CAN DO THIS!! OK!! 457, grab the bar...squat down...chest up...head up...deep breath....and PULL!! It actually went up smooth!! Three white lights!!! Y E S!!! You know...it was exhausting. My first full meet....and while not great, it was fun. I have some numbers now, to work from. A LOT of work to do. ESPECIALLY my squat!! So, back to the gym tonight!! Get a game plan together, and move forward!!
When I finally joined Body Space, and made some AMAZING friends.....my level of fitness improved. It was EASY to ask questions. It was EASY to get ANSWERS!! I was able see what my FRIENDS were doing. It was easy to jump on and off during the day. See the comments on my page. Then respond or get back later. Point being....it was easy. This NEW format....SUCKS! I AM HOPING THEY CHANGE IT BACK. Chances are they wont. I am sure it was a huge expense....someone sold them on changing it. So now THEY have to live with it, but I dont. I will stay in touch with my GOOD friends on here. We will motivate each other still. PLUS, there are other suplment companies that have forums. They are not as good as the old BS....but BETTER than this new one! SO....hope everyone has an INCREDIBLE New Year..find your INSPIRATION and MOTIVATION where you can!! In my heart...I hope everyone EXCEEDS their goals and reach your DREAMS in 2012!! -John
When I finally joined Body Space, and made some AMAZING friends.....my level of fitness improved. It was EASY to ask questions. It was EASY to get ANSWERS!! I was able see what my FRIENDS were doing. It was easy to jump on and off during the day. See the comments on my page. Then respond or get back later. Point being....it was easy. This NEW format....SUCKS! I AM HOPING THEY CHANGE IT BACK. Chances are they wont. I am sure it was a huge expense....someone sold them on changing it. So now THEY have to live with it, but I dont. I will stay in touch with my GOOD friends on here. We will motivate each other still. PLUS, there are other suplment companies that have forums. They are not as good as the old BS....but BETTER than this new one! SO....hope everyone has an INCREDIBLE New Year..find your INSPIRATION and MOTIVATION where you can!! In my heart...I hope everyone EXCEEDS their goals and reach your DREAMS in 2012!!
Saturday I did my first Powerlifting Meet! WOW...what a LONG day. I went with a bunch of guys from my gym. We got there around 9:30 and didn't leave until a little after 5:30. It was a push/pull meet, so no squats. Just bench and deadlift. Some guys there did bench only....some deadlift only. I did both. The beanch only guys went first. Getting all three of their attempts in. I was in the next group. there were around 14 of us in the group. My first attempt was 110Kg (242.5#), 2nd was 117.5Kg (259#) and for my final attempt 125Kg (275.5#). Then there were three more flights until it was time to deadlift. The deadlift! Oh how I love to hate this lift!! So my first attempt was 192.5Kg (424.2#) second ATTEMPT (now I know why they are called ATTEMPTS!) It was 205Kg (451.7#) When it got to just below my knees, I started shakin'!! Looked like Elvis up there!! Man was I pissed!!! I wanted to hit something!! Walked off...didnt talk...needed to be alone. My game plan was messed up now. OK....re-grouped, focused. Thinking to myself.."you've done this weight before...you've done more. Just go and pick it up, quit F'in around!" So....straps up, belt tight, hands chalked. I hear "bar is loaded and ready". Still at the 205Kg. Set my feet, reach up to the heavens, grab the bar with my right hand, then my left, drop my hips and pull! About my upper shins I am shaking again! DO NOT STOP!! Past my knees the shaking stops, "hips...Hips" I hear then yelling "Pull it PULL-IT" Standing up , I see the down command. Lowering the bar, I get below my knees and actually SLAM it down! I beat YOU! Three white lights!! OK...now I am ready to pass out, but I need to watch the next guy. In the open class, if he pulls 227.5Kg (501.5#) he will beat me by 1.5#! He was shaken as bad as me. He got it.....it was a good lift. He deserved it...he won it! I was happy with my performance...to a point. I wanted 215-220Kg for a third ATTEMPT. But, it was my first meet. Alot goes on there. I missed alot....the guys doing things for me. Putting in my attempts, watching the other lifters and what they were lifting. Were I was placing, what I NEEDED to lift. All in all it was a blast!! Wish some other people could have been there, to help, to watch, to motivate. Nexy meet is at the end of Jan. So I have alot of work to do!
Last night we did our bench pressing with a 2-1/2" thick bar. WOW! That was interesting. I mean it's not like you are really holding the bar....but my forearms are feelin' it today. Also, feel it in my shoulders and chest. Because those were so much fun, I did my tricep ext with that bar. I think I will start using that bar more.
Had a mixed deadlift workout last night. Warmed up with four sets of front squats. Then started pulling againt quadded mini bands. Worked up to 405# on the bar, but missed it twice ;( Then 6 sets of rack pulls from the knee....doing sets of 5 reps, working up to 495#. After that 4 sets of lightning deadlifts. All in all, I did 23 sets of some form of deadlift. Feeling very sore...and tired this morning. Overall, yesteday was a pretty amazing day.
Well after a rough morning...I got to the gym a little after 9:00 this morning. Started squating right away. Just the bar for 10 reps,95#/10, 135#/10, 185#/5, 225#/5, 275#/5 Then I put on my squat suit (straps down) and did 275#/5 315#/3, 335#/3 then 3 sets at 365# for 3 reps each set. After that I dropped the weight to 275# and did two sets of 6 reps. Then went over to the Glute/Ham Devolper and did 4 sets of 5 reps. The last two sets, my hamstrings were cramping hard! after the GHD, I did 5 sets of cable rows. By the time I was done, I was BEAT! I wanted to get some front squats in....but didn't have the energy.
I can't make it to the gym Sat, because I have to work. So I decided to workout at home tonight. Warmed up with 4 sets of front squats working up to 5 reps with 185#. Then started back squats with 225#. Four sets with 340# for 2-1-3-2 reps. Then I stripped the bar down to 205# and did 15 reps. In the morning, I will do my leg curls and leg extension along with my treadmill work.. THEN....Sunday morning we are doing sled work and tire flipping at the gym. That 600# tire should be a challenge!
Tonight is max effort bench. Lots of doubles and singles!! Love the feel of heavy weights. I am STII sore from Saturday. We warmed up with sled pulls. Then box squats, speed deadlifts, good morning and finished off with calf work. I was tired when we were done....but it hits me about two hours later. I was beat down...sore...couldn't stay awake. Sunday it hurt to sit, hurt to stand. The only time I didn't feel the "pain" is when I slept!! LOL!! So...hoping for the same intensity tonight. This morning I did 40mins of cardio. I found that if I have something to look at...or read, I lose track of time. Maybe Tues...I can up it to 50mins!! Between cardio...the heavy lifting....TRYING to eat clean, AND A LOT....TRYING to gain some muscle AND lose fat!!
Lifting and cardio have been going pretty good. Last night was speed bench work. So..not to heavy. Only went up to 205, for 6 sets. Between 3-5 reps working on speed off my chest. Then 4 sets of 8-10 reps close grip bench, again working on speed. After that 3 sets of incline DB press with 65#db's. Finished off with 4 sets of rope push downs. Cardio has been ok. I notice it taking more and more, to get my heart rate up. So....now I need to find out what to do about that. As for diet....I am working on drinking MORE water, and LESS coffee. Today is the second day I think, and it's been going fine.
Two cardio sessions yesterday. 45mins of fasted cardio, in the morning, and another 30mins, last night before dinner. This morning I was able to get 40mins in. Tonight at the gym, is Max-Effort Deadlifts!! That's alway FUN! My diet has been OK. I haven't checked my bodyfat in about two months. I will try to, in the next few days. I seem to be a little leaner. ..next up?! Drinking more water, and s l o w l y, cutting back on the coffee. Going to work towards a min of a gallon of water a day. UUuuggg....that just sounds like SO much! Also trying to eat more. It's almost harder than the workout...to make sure I am eating enough.
last night was pretty good. Warm up sets bar/12, 95#/12, 135#/8, 185#/8, 205#/3, then 6 sets of 3 reps at 225#. Incline DB press next, 60#db/8, 65#db/8, then two sets with 70#db/8 - 8 reps. The last two reps were a struggle, but I got them!! After that I wanted to do some close grip bench work, but my shoulder said NO! So, I did 5 sets of push downs 60#/12, 80#/10, then 3 sets of 8 reps with 90#. Finished off the night with 3 sets of hanging leg raises. This morning...I felt pretty good when I got up. Had time, so I got 45mins of cardio in, plus 3sets of preacher curls and 3 sets of "light" overhead db extensions. Curls and extentions were 20-25 reps each....just to get some blood flowing. Tonight is an off night ;( from lifting ;( unless I can sneak something in tonight
Tonight is ME bench night! Hoping for another good workout. Saturday and Sunday I skipped my cardio sessions. I skipped it Saturday, to keep my legs fresh for squats/leg day at the gym. Did a total on 9 sets of squats, the last five being singles. Then 8 sets of front squats, and 5 sets of standing leg curls. SO....I skipped cardio on Sunday, because my legs and glutes HURT so good!!! Sunday I did 10 sets of rack pulls from just below my knees. The last 5 sets doing 3 reps using 80% of my max deadlift weight. Then 5 sets of 8 bent over rows. Other than my calves....I beat up my posterior chain prety good this weekend. This morning, I felt good. Sore soreness and stiffness Got 40 mins in on the treadmill, and knocked out 3 sets of preacher curls. So, I am really hoping this ALL carries over into tonights workout!! My diet has been GOOD, not GREAT, but good. Trying to incease the amount I am eating, while still doing my A.M cardio. Still trying to "trade 5 for 5"!! Gain 5 solid pounds of muscle, and shed 5 pounds of fat!!
I had an AWESOME workout last night. After a couple warm up sets, we added some weight and chains to the bar. So I had 205 on the bar w/40# of chain. It worked out to be like 10# at the bottom, and 35# at lockout. Doing 6 sets of 2 reps I was pretty beat. Then I went down to 155# with the chains, and did close grip bench. 5 sets of 6, had my triceps screaming. Next up was 3 sets of 10, with 55#DB, on the incline bench. Then 5 sets (12-10-8-8-8 reps) of band push downs. The last thing I did was 3 sets of hanging leg raises. I was actually hoping to feel more sorness today I can "feel" it...just thought I would be pretty sore. This morning I did 45 mins of cardio.My diet has been better the past two days. It wasn't "bad"...but I was slipping there for a few days. Saturday, is Squats day. I am planning on going pretty heavy. Nothing like a heavy bar on your back, and lots of volume. I read some where heavy weights DO NOT build big legs. It also said high reps DO NOT, build big legs. HEAVY weight AND HIGH REP....THAT builds big legs!
I am thinking that Sunday...I will do some deadlifts and extra trap and lat work. Maybe like a whole posterior chain day! Traps to calves and EVERYTHING in between!
Well it's been one week since I hurt my bicep doing deadlifts. So tonight I am thinking I will go light on actual deadlifts, but work the assistance movements harder. BUT...if you've seen the video of the gym I go to.....it's HARD to have a "light" day!! There is so much energy and intensity there. You just get caught up in it. So....we will see how it actually goes. This morning I felt pretty good when I got up. Did 40mins of cardio. Yesterday, I was too tired in the morning. But, I did 30mins after work. PLUS some abs and LIGHT bicep work.
Wasn't too bad. Not great...but not bad. The gym was crowded and all the benches were being used. So, I did DB bench. Started with 55#DB/12reps, 60#db/10, 70#db/8. Then 3 sets of 5 with 75#....then a final set of 12 with the 55#db. Between each set I did an equal number of reps of pull downs. Using v grip...wide...underhand grip. Next I did 3 sets of 10 incline press with 60# DB, 3 sets of dips...with chains(because it looks cool!!) Then finished with 5 sets of rope push downs. I skipped my morning cardio today. ;( I just couldnt get moving....and I still feel the same. Last night was the first time I tried a ZMA supplement. I wonder if thats my problem today??
I've been hurting myself, during my workouts lately. Between, my leg, shoulder and my my bicep.....I NEED A GOOD WORKOUT!! Saturday, I couldn't make it to the gym, so I did squats at home. Sunday I had a pretty good back workout. Doing squats and rack pulls was tuff. My strength is OK (it's hard to say good...when I am weak). Any way...I can make the pull, or squat ok, it's getting in position, that hurts like a @#%*@!! One thing tht is funny....all these injuries are on my right side!?? So.....I am NOT letting it get me down. I've been getting my cardio in.....diet is ok (still workin' on that also)I will continue to lift heavy! I am looking for something to help with recovery. Going to try a "zma" supplement. See if that will help. As I say "IF THE BAR AIN'T BENDIN'----YOU'RE JUST PRETENDIN'"
And felt a "pop" in my elbow!! Using the alternate grip, I switch hands. Putting my right hand(weaker side) with the underhand grip, and my left hand over, I pulled the bar. When it got to knee level, I felt it....I finished the lift. Then did a few more sets with 405. The rest of the workout was good. Three sets of Zercher squats: 135 for 8, 225 for 8 and 275 for 6. Four sets of 12 Hammer Strength rows. Two sets of DB shrugs: 80# for 15 reps, 90# for 15, then two sets of behind back shrugs with 225# 10 reps each. This morning I was able to get a full 40 mins done on the treadmill. Tonight is bench night again. Lets see if I can get through this without hurting something tonight. Diet seems to be OK. Body weight is staying 165...164.
Last night was speed bench night. I should have been doing sets with 185#, not 205. Then my last set at 225#...I felt my shoulder/rotator hurt. ;( Anyway...the guy I train with, was working on his max. He got 350, but missed 360. Then he did a couple sets at 320#. I wanted to feel how heavy that felt....so I just un-racked it 5 times. Then did that again with 335. Two sets of five reps....kind of a lock out movement. My triceps blew up!! I dont think that was the best thing to do after my shoulder started to hurt, but WTH! After that I just did a few sets of cable push downs, and a few sets of pull downs. This morning I did my usual 30 mins of cardio. Plans for tonight are 30 mins of cardio, and some heavy ab work.
Last night was DE bench night. After warming up I did 5 work sets of 3 reps, with 230#. The guys next to me, had 140# of chains, hangin' from bands. Watch that was crazy....that bar was moving ALL over the place. After my last set, they asked if I wanted to try. So I did a set of 10, right after I finished my last set. WOW! That was HARD!! Not heavy...but hard to controll that bar!! After that, 3 sets of 8, DB incline press with 70#DB. Durning all this I was doing sets of 5 wide grip pull-ups. In total I did 60 pullups. After the inclines, I did cable push downs with a "V" handle. 4 sets of 8....between those four sets I used the Hammer Strength IsoRow for 12 reps per set. Just as I was getting ready to leave, I was watching some of the guys do planks. They did them across two benches, with chains on their hips. They asked if I wanted to try. SO...like my goal says.."don't TRY, do it of leave!" So I did the first set for 60sec w/two chains. The second set I used three, then at the 30sec mark, I told them to lay the fourth one on me. My abs were/are SORE! Along with everything eles. Tomorrow is Squats!!
I cooked up three pieces of tilapia last night. I had a pretty good workout last night. Doing alot of deadlifts, then rows and shrugs..finishing off with some grip work. The guys at the gym said, I need to work my grip, so that I can pull over 500#. WHAT!! That would be awesome. Any way....also TRIED to do Glute/Ham raises. As they laughed at my WEAK hamstrings. So, I need to really work on them!! Food for the day: 5 hard boiled eggs, 1/2 grape fruit, 3 pieces of talapia, huge salad, brocolli and my protein drink. For breakfast today I had cream of wheat, with a scoop of protein in it. Last night, after my w/o I had a protein drink, when I got home there was a piece of pizza that the family didnt finish. So...YES I had that. Then, before bed, I had 1/2 cup of oatmeal with a scoop of protein. WOW....writing all that made me hungry!! Time to go eat my grapefruit and 3-4 eggs.
Tonight is max deadlift work at the gym!! Hope it goes well. I like doing deadlift, but it's also the movement I need to work on the most! I have also been working MORE, on cleaning up my diet. Today I have three pieces of tilapia, four hard boiled eggs,grapefruit, a HUGE salad, my protein drink. Cutting back on the coffee and drinking more water. Also...looking into a new pre-workout drink. Thinking about Dymatize Xpand Xtreme Pump. I also need some other stuff...I am out of BCAA.
Today at the gym, we did chamber bar squats. That crazy looking bar made it TUFF. I did a total of 10sets...working up to 5 sets @ 295 x 2 reps and a 315 x 2 reps. Then we did botton-up squats. 315 x 3 365 x 3 405 x 2 455 x 1 and 495 x 1. Then for fun we loaded 6 plates per side. 585, and un racked it and held it for a 3 count. D@mn that was HEAVY. After that I did standing leg curls, cable crunches, hanging leg raises and seated calf raise. It was a GREAT workout. I am total spent!! No evening cardio...no fun...nothing! All I want is to go to sleep! Looking forward to my morning cardio though. The veins in my lower abs are visible! Getting leaner it seems, but my scale weight is staying the same. I hope I can keep that trend going.
I had a good workout last night. Did speed bench work. 135x10 185x5 225 x3, then 7 sets @ 185x3, with bands on. Also did sets of 5, on the wide and v-grip cable pull down. I do those more for shoulder health, than back work. After the band presses, I did 4 sets of 10 incline dumdbell press w/65# DB. Those felt great, although they do pinch my shoulder a bit. Next up was cable push downs with the rope attachment. Did 3 sets 80#, 90# and 100#! When I do these, I hold the rope in the middle, so I actually HOLD the rope, not resting against the ball at the end. All in All, Friday was an AWESOME day....at work..workout..everything!! This morning, I did 40mins on the treadmill. I was SO tired....didn't want to. Wanted to stop a few times, but I WOULDN'T let myself quit!! Saturday, I need to get to the gym early. It's squat day, and the guy who has been working with me, wants me there by 8:30. What a better way to start the weekend, than under a squat bar!!??!! Anyway...I can't wait. I enjoy working out at this gym.