I have been working hard for my first full meet on February 27th, at the State competition.
Right now I'm resting for a week, which is frustrating, because I'm super excited and want to deadlift like crazy. I was down a bit for the past month, not sure, feeling weak and then rebounding from a diagnoses of anemia and correcting that so I can lift.
Last week on Tuesday I deadlifted 250!! That was a first for me. I was incredibly excited, then on Thursday we did a mock competition and I could barely lift 200lbs, and couldn't budge 225 lbs. So, that is how it goes.
Bench, I couldn't get 105, and Squat my max was 175...I tried for 195 but couldn't get it. I was really disheartened that day, feeling like I've been wasting my time.
Then, I started watching a ton of videos on YouTube videos of powerlifters, that really gets me excited and looking forward to the competition.
I'm nervous, but I know I can lift, so it's just doing what I've been trained for.
After this, I'm going to do a 6 week cardio blast with a focus on getting definition, and show off all my hard work!
I'll be posting my results and videos this weekend.
Monday, February 22, 2010
Tuesday, February 9, 2010
Competition Time
I am three weeks out from my competition, and one of those weeks is going to be a week of rest. I'm working out with my trainer Bernard twice over the next two weeks. Today, I almost passed out during my squats....which was kind of awesome. Although, I just found out I'm anemic, and have started to work on it via supplements and food....so I should probably take it easy.
Today was all about form on squats and bench, as well as playing with my max lifts.
SQUATS
3 sets at 95 lbs. 8 reps
Set 1 - Warm up, focus on getting my feet correct and my depth
Set 2 & 3 - Pause squats, hitting my depth, counting to 2 and 'popping' up.
2 sets at 135 lbs. 10 reps.
Set 1 - regular squats, working on form & depth
Set 2 - Was a nightmare, completely lost my form at about squat 6, the last two my knees were all over the place. This was the set that I went pale on and felt like I was going to pass out with the weight on my back. Bernard is trying to drill it into me not to be afraid....don't be afraid of dropping the weight, of passing out, of even peeing my pants. Once you aren't afraid of anything (of course being safe) the idea is that you can master it. And, if I'm honest I'm afraid of heavy squats right now, I know I'll get more comfortable with them.
MAX ATTEMPT - 175 lbs. I did not get this today, mostly because we went for it at the END of my workout, and I was BUH-EAT.
WALK OUT WITH THE BAR - 5
This was focusing on how I place the bar on my back, looking at my feet until I get my feet in place and then taking a deep breath and 'locking' in...arching back, elbows etc.
BENCH- 3 sets.
Set 1 - Warm up at 65lbs x 8
Set 2 - 95 lbs at 5
Set 3 - 95 lbs x 5, but competition style, focusing on my form, getting the bar where it should be on my chest.
MAX ATTEMPT - 110 lbs. I didn't get this either today. Slightly disheartened by this, because I've been working on bench consistently. This will be my 3rd attempt weight at the competition. I think I can get it.
Thursday we are going to try my squat max at the beginning, and then it's deadlifting (yay!). I hit my max at 240lbs last week...hoping to hit that again for reps.
TOMORROW, upper back & biceps.
Here's my plan:
Assisted pull ups...35# of assistance 4 sets, 8 reps
Bent Over Row...40# 4 sets, 8 reps
Narrow grip pulldown....70# 4 sets, 8 reps.
One Arm Row....35# 4 sets, 8 reps
Preacher curls....30#, 3 sets, 12 reps
Hammer Curls....15# dumbells 3 sets, 12 reps (on the bosu ball)
Concentration Curl... 15 to 17.5# ...3 sets, 10-12 reps.
Today was all about form on squats and bench, as well as playing with my max lifts.
SQUATS
3 sets at 95 lbs. 8 reps
Set 1 - Warm up, focus on getting my feet correct and my depth
Set 2 & 3 - Pause squats, hitting my depth, counting to 2 and 'popping' up.
2 sets at 135 lbs. 10 reps.
Set 1 - regular squats, working on form & depth
Set 2 - Was a nightmare, completely lost my form at about squat 6, the last two my knees were all over the place. This was the set that I went pale on and felt like I was going to pass out with the weight on my back. Bernard is trying to drill it into me not to be afraid....don't be afraid of dropping the weight, of passing out, of even peeing my pants. Once you aren't afraid of anything (of course being safe) the idea is that you can master it. And, if I'm honest I'm afraid of heavy squats right now, I know I'll get more comfortable with them.
MAX ATTEMPT - 175 lbs. I did not get this today, mostly because we went for it at the END of my workout, and I was BUH-EAT.
WALK OUT WITH THE BAR - 5
This was focusing on how I place the bar on my back, looking at my feet until I get my feet in place and then taking a deep breath and 'locking' in...arching back, elbows etc.
BENCH- 3 sets.
Set 1 - Warm up at 65lbs x 8
Set 2 - 95 lbs at 5
Set 3 - 95 lbs x 5, but competition style, focusing on my form, getting the bar where it should be on my chest.
MAX ATTEMPT - 110 lbs. I didn't get this either today. Slightly disheartened by this, because I've been working on bench consistently. This will be my 3rd attempt weight at the competition. I think I can get it.
Thursday we are going to try my squat max at the beginning, and then it's deadlifting (yay!). I hit my max at 240lbs last week...hoping to hit that again for reps.
TOMORROW, upper back & biceps.
Here's my plan:
Assisted pull ups...35# of assistance 4 sets, 8 reps
Bent Over Row...40# 4 sets, 8 reps
Narrow grip pulldown....70# 4 sets, 8 reps.
One Arm Row....35# 4 sets, 8 reps
Preacher curls....30#, 3 sets, 12 reps
Hammer Curls....15# dumbells 3 sets, 12 reps (on the bosu ball)
Concentration Curl... 15 to 17.5# ...3 sets, 10-12 reps.
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