Live and Learn then keep improving!
I got 3rd in the State titles.
It was a great line up in my division. The guy who won also won the overall and then got 2nd in the tall class of the Olympia. My mate who is from the same city as me got a close 2nd and I beat the guy who won my division back when I last competed in 2007.
The show was well run and actually ran on time! It was a good venue with good lighting.
I have definitely improved since last year…
Things I improved on
Ø Best ever condition
Ø As strong as I have ever been in the off season
Ø Improved legs and shoulders and triceps
Ø Light spray of oil before I went on stage looked great
Ø Preparation for the show was excellent. I had everything I needed including my meals packed and organised. I had checklist for all the stuff written down (this definitely saved me from getting stressed)
Ø I followed through with my plan (carb loading, water, sodium etc.) . This I what I am most happy with because it shows I am mentally stronger. I did not make any drastic last minute changes and my plan needs a little tweaking but worked well.
Ø My posing routine was a little rushed but I nailed it and got a great response from the audience.
Ø I practiced my posing allot more than previous years
Ø I got a good pump before hitting the stage
I bought my best ever condition to the stage but I still have much to improve.
Things I need to improve
Ø More gradual diet. Start at 16 weeks instead of 12.
Ø Don’t get fat in the off season (stay bellow 12%)
Ø Don’t drop carbs completely
Ø Keep protein at 2g per pound
Ø Keep EFA’s in diet
Ø Rushed posing routine – need to hold the poses for at least 3 seconds. Use slower music next time
Ø Darker Tan maybe 2 spray tans then a thicker coat of dream tan applied under light before I go onstage
Ø Apply tan a bit earlier
Ø Work on transitions’ between poses
Ø Need to keep chest up and abbs flexed
Ø Need to bring up hamstrings and calves to match
Ø Need to add more overall size
Ø Need to improve condition esp. glutes and hammys
We went out for tea after the show and I went nuts on the food (eating pizza, chocolate, ice cream the whole lot) I ate a little heather during the week but still ate whatever I felt like. I ended up putting on 12kg in a week! (88 to 100kg) What a rebound. I put on 10kg last time I competed in 2007 so I was expecting a bit of a rebound but 12kg is insane!
I had a week off training after the show then got back into it. I am back in the gym smashing the heavy weights 3 days per week now (Mon, Wed and Friday) and eating healthy again. I am just focusing on the basic compound exercises and getting strong. I love lifting heavy in the off season!
My goal is to do some power lifting again and get up over a 700kg total this year in the dead lift, bench and squat
It is my goal to win the natural Olympia and I have plenty of time left to improve but first I need to win a state title. I am already re-focused, more determined and hungrier than ever to improve for the 2010 titles!
