The SMFPA Chapters 3 and 4

I'm way behind so hope to post a few days in a row. Almost 2 weeks until the meet. Prep chapters 3 and 4 were easier still but was starting to get a sense of the upcoming challenges.


Chapter 3

OHP

elliptical warm up for 10 minutes
band pulls 3x10 yellow band
OHP 2x8 @ 45, 1x6 @ 55, 3x5 @ 70
pull up 3x1.5 and chin up 1x2
tricep push down 3x10 @ 70 - one time with bar and 2 sets with the rope
pendlay with straps 3x5 @ 115 - meh. Can tell I haven't done these in a while. Need to work on form and tried straps just cause hand is acting up right now.
pallof press 3x10 @ 35
chair abs 3x9 BW

Squat

elliptical for 10 minutes warm up
band pulls for shoulders before warm up squat sets
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 4x4 @ 160 - okay but rather slow
Overload/Walkout 1x 15 count @ 230
Pause Squats 2x4 @ 110 for 8 count
good morning 3x10 @ 85
sumo deadlift 1x5 @ 135 and 3x5 @ 180


30+ minute jog outside at the park. Didn't quite do the full playlist, which was about 40 minutes. Some rain but at least not a downpour.

Bench

band pull warm ups 3x10

Bench 2x10 @ 45, 1x8 @ 75, 1x6 @ 85 and 4x4 @ 100 - went okay but tad slow at times. Maybe next weekend I will go before work and see if the staff person can do a hand off so I can practice that instead of getting the bar myself each set as the meet will involve that unless I request to not have anyone help.
pull ups 3x1 barely, struggled with them this time, and chin ups 1x2 both on the smith machine
db bench press 3x6 @ 35
db fly 3x10 @ 25
one db row 3x10 @ 40
face pull 3x10 @ 60
pallof press 3x10 @ 35

Deadlift

low bar squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 115 and 3x5 @ 145 - feels heavy when doing low bar versus high bar
Deadlift 1x6 @ 135, 1x5 @ 165, 4x4 @ 190
leg press 3x10 @ 225
cable kick back 3x10 @ 40
hanging ab chair thing 2x10


Chapter 4

OHP

warm up was 10 minutes on elliptical and 3x10 band pull aparts
OHP 2x8 @ 45, 1x6 @ 60, 4x4 @ 75
pull ups 3x1 - still not yet at 2 reps at all, chin ups 1x3 - woot, one more rep!
tricep push down 4x10 @ 70
bicep curl 3x10 @ 25ish - ez curl bar plus 10
shoulder press 3x8 @ 50 - 25 per side, tried it just for fun
pendlay rows with straps 3x8 @ 95 - much better form this time with the lower weight though still a few eh reps.
30 minutes jog on treadmill

Squat
 (This one was off from the program cause silly me forgot the notebook at home so guessed numbers and while I did the right weight for squats, the overload and pause ones were lighter than on plan.)

warm up on elliptical for 10 minuts

Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 155 1x5
working sets = 170 4x3
overload 230 for 15 count (was supposed to do 240)
pause squats 1x4 @ 110 and 1x4 @ 115 for 8 count each rep (was supposed to do 120 2x3)
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135 and 3x5 @ 185


Bench

Bench - 2x10 @ 45, 1x8 @ 70, 1x6 @ 95 (heavy)
working sets - 4x3 @ 105
pull up attempts 3x1 almost at 2, chin ups 1x3
db bench press 4x5 @ 40
db fly 3x8 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35

Deadlift

band pulls 3x10
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 115, 1x5 @ 150 and 2x5 @ 150 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 1x3 @ 200 and 3x3 @ 200 with belt
hip thrust 3x10 @ 115 using mat as padding, awkward but might increase next time
rack pulls 2x5 @ 205 - eh, hands ached 




Thus far not too bad. Near the end the posts will get easier because there are less accessories and such. Last couple weeks are mostly the main lifts and the final week is more the first attempt and light work, but nothing too heavy the few days leading up to the meet. Next 2 chapters coming soon.

The SMFPA Chapters 1 and 2

First 2 weeks of weightlifting in the Story of My First Peak Attempt.


Chapter 1

OHP

Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80

30 minute run on treadmill while watching Food Network.


Squat

warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during

good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets
leg extension 3x10 @ 100 - was waiting for power cage
sumo deadlift 1x5 @ 135 and 3x5 @ 175


Bench

warm up on elliptical for 10 minutes

Bench 2x10 @ 45, 2x8 @ 75 and 4x5 @ 90 - decent working set.

pull up 3x1 almost and chin up 1x2
db bench 3x10 @ 30

one db row 3x10 @ 40
db fly 3x8 @ 25

face pull 3x10 @ 60
cable bicep curl 3x10 @ 50


Deadlift

band pull apart warm up 3x8
low bar squats 2x8 @ 45, 2x8 @ 95, 1x6 @ 115, 3x5 @ 35

Deadlift 1x5 @ 135 rdl, 1x5 160, 4x5 @ 170

hip thrust 3x10 @ 115 - oww, need a pad for that bar cause hit a spot on my hip that just hurt

leg press 3x8 @ 225

pallof press 2x8 @ 20 - tried to see what it was like



Chapter 2


OHP

band pulls for warm-up, 3x10

OHP 2x8 @ 45, 1x6 @ 55, 4x5 @ 65 - Figured out the numbers to work on so it's following more along what I have set for bench and such. Just doing similar weights but few more sets than the reverse grip that was recommended for auxillary bench day.

Pull-ups 3x1 where first one I got chin above bar, Chin-ups 1x2
Seated row 3x10 @ 80

tricep pushdown with rope 3x12 @ 70
ab chair thing bw 3x8
pallof press 30 3x10 on each side

30 minute run on treadmill after work while watching Food Network.


Squat

squat warm ups 2x10 @ 45, 1x8 @ 95, 1x6 @ 115
Squats 2x6 @ 140, 2x5 @ 150
Overload (walk out) 1x15 count @ 210 - weight goes up from now on for these
Pause Squats 1x6 @ 90 and 1x5 @ 100 - still counting roughly to 8 though trying to figure out breathing too

good morning 3x12 @ 85
cable rope crunch attempts 3x12 @ 50
Sumo deadlift 135 1x5 and 175 3x5


Bench

elliptical warm up for 10 minutes

Bench 2x10 @ 45, 1x8 @ 75, 2x6 @ 90 and 2x5 @ 95

pull up 2x1.5 and 1x1-ish, chin up 1x2.5 - slow progress
db bench press 3x10 @ 30

db fly 3x10 @ 25
one db row 3x9 @ 40

cable bicep curl 3x10 @ 55
face pull 3x9 @ 60
pallof press 3x10 @ 35


Deadlift

low bar squat 2x10 @ 45, 1x6 @ 95, 1x6 @ 115, 3x5 @ 140

Deadlift 1x5 @ 135, 1x5 @ 155, 2x6 @ 170 and 2x5 @ 180

leg press 3x8 @ 225
attempted to do calves a little after each set

cable kick back 3x 8 @ 40
pallof press 3x10 @ 30



First two chapters went well. Getting into things, figuring out the accessories and it's not too far off from the Upper/Lower split that I followed before signing up for the meet. I'm on week 5 now, so look for chapters 3&4 soon.

Update: Decided to Compete in Powerlifting

Yep. I am officially signed up to compete in a powerlifting meet on April 17th. And I have been for weeks, so no worries. I'm not doing this at random with less than 6 weeks until competition. I am in the middle of prep, working on a peak cycle on a small deficit in order to reach a very close to where I'm at now weight class. Just figured it would be good to make the official posts on the blog and that way I can share my lifting here too, along with the writing I'm doing. Yes, still writing. Will update on that too.

I looked for meets in the area and had two options. One was this meet in April and the next one wasn't until near the end of August. I might do the August one too but we'll have to wait and see how this first one goes. I just didn't want to wait all the way until then so I went with the less time available option. Which means I'm attempting my first peak cycle and getting all of the necessary equipment in less than 12 weeks but should be fun no matter how things turn out. I also have been lifting since very end of October 2014, so don't have high expectations. I'm going to see what it's like and for me, no other reason to compete.


The competition:  APA-WPA Elite Spring Challenge
                                 Full Power - Open Class

Weight class: hopefully 132, which means I have to weigh less than 132


My goals: Squat 210
                 Bench 125
                 Deadlift 240

Before prep maxes were: 200 squat
                                         115 bench (clean rep, 125 barely qualifying rep)
                                          225 deadlift

These are in lbs as I don't know the kg conversions. ;-)  Since I'm new to this all, I did find a template to use for the weight lifting, keeping to the upper/lower style split I'd done for the past several months with a focus on the specific lifts each day. In my journal on Bodybuilding.com and the groups on MyFitnessPal where I list my exercises, I gave this peak cycle a title and am showcasing each week as chapters (novella length since I didn't have 12 weeks for a peak or more). I am calling it:


The Story of My First Peak Attempt


Fun times right? lol I am on Chapter 4 now but will combine some chapters and post soon to get this blog caught up on all of the good times. Hopefully will catch up in a couple of days. Look for the first 2 chapters next. Plus other things too and of course, novel work.

Motivation from Pinterest

I have found Pinterest and its hold is strong, though I do forget about it for days or weeks at a time. However, I will say that when it comes to both writing and fitness, Pinterest does have some uses. Okay, for crafts, cleaning, cooking, art, decorating and many other areas too. In particular when looking at fitness and writing one can use the site to find motivation. I have two boards set up that I use in particular for this. I have one with words and sayings, many of which are for writing purposes, and the other one is fitness specific incorporating both motivation pins and some site links that caught my attention.

This helps in particular for people who appreciate visuals. Many of them incorporate both images and words to convey a message. Some are just text, in particular some writing ones, but most have imagery to a certain extent, even if it's just a very nice background.

Here are the links to my two boards and a couple samples of what I have pinned as part of the motivation for writing and fitness.


Writing Motivation

 https://www.pinterest.com/dawnembers/sayings-and-phrases/

Fitness Motivation

https://www.pinterest.com/dawnembers/fitness-and-such/

Do you use pinterest?
What is your favorite motivating pin?