Deadlift Day, 12/23/13

The workout:

Deadlift: worked up to 535x1 (PR)
Speed DL: 385x3x2
Power Shrugs: 385x5x2
RDL: 365x5x2

Big deadlift PR. Significantly harder than 525x2 was last week, primarily due to the fact that I'm lifting at home now and no longer have the luxury of bumper plates, thin flexible bars, and DL platforms. It almost felt like a damn deficit deadlift. Probably why my back started to round (cringe). Either way, big PR for me, and definitely a step in the right direction. Supposed to single 550 next week, not so sure how that's going to work....

The start of Smolov JR

Started running a pseudo - smolov jr this week, but putting my own little twist on it by using the same percentages but with different lifts.
Day 1, which I ran on Tuesday I hit Front Squats: 5reps 225, 245, 265x2sets paired with some plyo's, so not exactly by the book, but I tend to run into time constraints due to lifting before work.

Wednesday was a vertical pulling day along with rotator work, nursing a shoulder injury for a bit so try to incorporate certain mobility/stability drills 2x a week.

Today was Back Squat: 4x4 @ 405lbs, weight moved well, and took a wider stance than I normally do.  Sets were not as consistent as I would have liked, I attribute it to a mental block I put on myself.  Accessory work was back extensions and Hip Thrusts.

Plan on pulling sumo on Saturday, will likely post update that night

Dec. 11 Group Lift

Today was bench day, and happened to be a group lift. Got to see a couple familiar faces which was nice, since I usually don't while at Teagle.

Workout was as follows:
Bench: Worked up to 345x1 (significantly easier than the 350 I did ~3 weeks ago)
310x3x5 (went very well, my form is definitely getting better)
CGBP: 275x3x3 (probably the heaviest I've ever went on this, felt OK)
Dips: BWx14,x10,x10
Hammer Curls: 55x5x2, 55x5 dropset 25sx8, 55x3 dropset 25x6
15 minutes on the elliptical

I'm pretty confident in my ability to hit 355 next week, which will be a 5lb PR. Stay tuned...

NPC Nationals: Reflections - by Stephanie Ponce

   This past Thanksgiving break has been the best yet! I attended NPC nationals with my sister Kim and what an experience it was. I got to see and meet an array of highly competitive NPC athletes from around the country and see them strut their stuff onstage. I even got to meet Ms. Arnold Bikini International champion, India Paulino, about advice she might have for a first time competitor.

     Originally, I planned for this weekend to be my debut into the competition circuit, but I had a few hiccups along the way. Firstly, I had issues with my first bikini coach. In addition to communication problems via email and phone I felt she was unable to stand by the methods she had created for my plan. For example, there was ten days within the my training in which I had 700kcal to expend on fruits and veggies alone. I might add that I was doing about 1.5 hours of cardio and 45 min of circuit training on those days. When I asked the after about the reasoning behind the diet there was little explanation and as I pressed for future diets I got little response.  In a nutshell, I felt that was the tone of our relationship as coach/client. Looking back I felt I required more time and attention from a coach as well as better planning and reliability.

     Most importantly, I took my eyes of my goals and saw the challenges. As I missed my second weight loss milestone and had issues with my coach I chose to focus on the obstacles ahead of me rather than my mission. "What if I don't hit my goals? What if I am not working hard enough? Is this even possible anymore?" The aspect that I find is most difficult in competing is the continuous mental challenges you face daily.  I am sure many competitors have thought the same thoughts, but the only way they made it was to continue despite that fact. Looking back I might have been able to get an alternative coach earlier and continued my progression more steadily. Though I learned that by focusing on the next step at hand and choosing to continue you will see progress. That's precisely what I feel I'm doing now.

   

      By far, the highlight of my bikini escapades this break was meeting my coaches, Chris and Allison. They were supporting two of their clients at NPC nationals and are incredibly involved with the athletes they train. I am hoping their insight as competitors, NPC judges, and years as bodybuilding coaches help me on my path. However, what is necessary from me is sticking to the diet and plan they tailor for me. It is up to me to make the choices necessary to succeed when I don't want to eat on plan, exercise, or do cardio. But I gotta restart somewhere....till next time!

Fun with Front Squats

Nothing but front squats today:

Warmed up with 135, 225
315x2
335x1
365x1
385x0
315x1, 5 second pause
365x1
375x1
315x5 with bands, speed

Today was pretty fun, just wanted to see where my 1RM was at. 365 was not bad the first time. I think I may have inadvertently sabotaged myself on the 385 attempt as I tried to hold my breath the entire rep (after all, breathing while front squatting is not easy) and I think I ended up starting to pass out on the descent. I actually think this has something to do with the Valsalva effect but maybe someone more knowledgeable can chime in. Either way, it's a good thing I had my safety pins in. Anyways I then dropped back down and did a paused set at 315 and then decided I wasn't done so I successfully worked back up to 375. I'm probably good for 385 if I were to try it again. Hopefully within a month I hit 405. I guess continuing to do heavy singles will expedite the process. Here's the video of the 375 (taken in my lovely home gym, aka my room):

Deadlift Day, 11/25/13

Workout today was the following:

Deadlift: 440x3x3
Speed deadlift: 360x3x3
Power Shrugs: 310x5x3
RDLs: 310x5x3
BB Row: 215x5, 175x5x2
Good Morning: 135x5x3
Underhand Pulldown: 120x5,130x5,140x5

Man, this workout was rough. I've been battling some form of terrible cough for 7 days now, and it's showing no mercy. I really ought to visit Gannett, but some past experiences with them always make me hesitant to go. Hell, I don't like visiting the doctor anyways lol. Either way, this workout was a lot harder than it should have been, and I feel like my strength is being sapped. I'm tempted to take a couple days off but until I actually fail a set I don't see it happening. Thanksgiving break is right around the corner so hopefully that will bring the R&R needed to overcome this thing...

When works gets in the way...

I've been religiously training and going to the gym for almost 2 years now; literally never missed a week just because I didn't feel like going. Come September, 2013 and I find myself swamped with schoolwork, job applications and interviews. Long story short, I missed my first month of training for the first time in the past couple years. And let me tell you, I feel like crap now (physically). However I have to admit, when it comes to choosing between your future (especially at this early stage in life) and having a 6-pack abs, I will always choose the former. And I did.

The first couple weeks the lack of training didn't affect me much. Only about a month after not training one of my good friends jokingly noted that I "look smaller". Indeed, I started seeing the results in the mirror... that creatine though ;) Also, I noticed a huge drop in athletic performance. My feet got much slower during soccer pick up games, MMA training warm up routines made me sweat, which never happened before.

My goal for the next month or so is to get back in the gym. I'm going to start slowly, reduce my intensity and structure my training regimen around athletic performance first rather than just bodybuilding.

Stay fit, everyone!