Blog Entry
I was getting ready for an alleged show that was going to occur over here in the desert before I left, but alas no show so I’m just trying to maintain before I begin contest prep for a couple of shows when I get home. I leave here around the middle of April. One year gone from home now.. it has been something for sure. Anyway, so as far as my training goes, well it has been INSANE! My strength seems to really be going up. Tomorrow I am entering a Powerlifting competition. I figure I might as well since I do those exercises anyway. It should be fun, but I do feel a little nervous about what weight to use starting out. For my bench press, I usually throw on a 2, 15Ks (33.3pds) plates and go up from there topping out at around 135 for 8 -10 reps…whatever I can muster out without a spot. I CANNOT wait to get home to be able to put on a 45lb plate on each side. OMG so exciting! Squats I’ve gone up to 180 for 8-10 as well. Deadlifts are a little different. I really need a better critique on my form. I question it. They just seem so easy to me, but one guy who is a powerlifter says my form is excellent and that it probably seems so easy because I’m so flexible. I need to up the weight. So for tomorrow I really don’t know what I’ll start at. Maybe just under 200 is what I’m thinking. Still not sure on the rules (straps, gloves, etc).
Ok so onto more training talk. I have been lifting EVERYDAY, heavy and hard. Not smart, I know, but it’s what I have to do to get through this desert life and the drama of Army life. So for biceps I’ll usually do 3-4 sets. Ez Bar Curls, I’ll start at 60lbs for 10-12 and last set do 70lbs for 8-10. Form is good and I concentrate on those eccentric moves with solid squeezing for those yummy peaks! I’ll do DB curls 30lbs, 10-12 and also occasionally throw in some preacher curls with varying weight. For triceps, I’ll do every extension known to man. DB Xtension, I’ll use a 50lb/10-12 and Straight Bar Press Down/Rope, I’ll do around 90-100lbs. My back is really coming along. Lat P/D’s wide grip (my fave exercise ever!) I’ll do 120lbs for 10-12 and it’s time to go up on those. Row machine, I’ll do the same. Lots of squeezing to get the most out of it as well. I’ll throw in some DB Rows using 40’s. Ok for legs, of course I do squats as stated above and then I’ll do Leg Press (legs shoulder width – middle of board) with about 32lbs. Then onto calves which are standing calf raises 3×20 at 140-160lbs. Then for Hammies and Glutes I’ll do Lying Curl 10-12 at around 100lbs. I’ll also do Lunges on a step with a 9-12pd medicine ball. Abs I’m sure I’m overdoing as I do them sometimes twice a day and nearly everyday. I’ll do all sorts of things for them. Rock hard underneath, I just have too much skin :p on top of them. Should be interesting when they really start showing. Hmm. Decline weighted, yoga ball, Captain Chair, hanging leg. You name it, I do it. Additionally in all of that, I’ll do push-ups (closehand knuckles) about 150 every few days and superset with crunches of some sort. Good stuff! I’ve also been doing a lot more pull-ups. Love to see those lats flare! Who knew?!? I also do this Plate Toss exercise. 3 Plates (15KG-10KG-5KG), 3 sets on each plate. The 15KG is 12 reps, 10KG is 15 and the 5KG is 25-30. Hold out in front and raise overhead. Feel the burrrrn!!
Cardio has really varied lately. On Valentine’s Day, I ran 7 MILES! Woohoo… personal best. I could have run more as well. Not a bb training thing, just an Army thing I guess. I had no idea I was capable of that. Other than that a couple of times a week I’ll get on the elliptical/stair climber for 20-30 min. and whatever we do for organized PT (group run for a couple miles) or a run with my CMG.
That should do it for now. I hope to get another update on here pretty soon. Hopefully I’ll have an update from tomorrow’s competition as to how I won 3 gold medals. Now that would be AWESOME!!
February 21, 2009 at 6:53 am
Have fun with the powerlifting competition!