Showing posts with label powerlifting. Show all posts
Showing posts with label powerlifting. Show all posts
Wednesday, January 2, 2019
Goals 2019
Reading
- 25 books overall
- 2 from Wheel of Time series
- 10 nonfiction
Powerlifting/Lifting
- compete in 2 meets
- deadlift 315+
- squat 230+
- bench 135+
- push press 100+
- snatch/clean 85+
Other Fitness
- run half marathon
- try other activities/classes
Writing/Editing
- rewrite/edit 3 novels
- finish 3 first drafts
- only start 2 new novels
- write 6 short stories
- submit to agents/publishers on 2 novels
- submit 2 short stories a month
- enter writers of future contest
- blog and post on youtube 3 times a month
Other Goals
- use some PTO
- do courses to maintain tech certification
- go out once a month
- perform as a drag king
Wednesday, March 1, 2017
List 13 Challenge
I am getting ready for a 13 week self challenge and have decided within that amount of time I want to accomplish at least 13 things. I am also a fan of lists so having the 13 things and setting goals sounded like a good idea. Plus, I have a novel that is called list 13 that I would like to get a first draft one this year, thus picking the number 13 along with a few other reasons.
My goals vary with a couple relating to work, some being super easy tasks and others are more challenging and might need some revision over the time period. And I don't have all 13 figured out just yet.
The thirteen week challenge is also a good number of weeks for the particular time of year. I say this because starting from March 1st means the end date is May 31. Start of a month as the beginning and an end of a month as the finish line. And can consider it as a pre-summer challenge due to the timing as well.
First on the list is the 13 week cut. I took a break from the lower calorie eating since I'd been trying to lose weight for a couple of years and had stalled. It was good to take a break and maintain for a while. Now, I'm ready to eat in a deficit again to try and get to that "healthy" weight range for my height. I'm 132-136 depending on the day, so the goal of 124 is reasonable. I will admit that I still will be happy even if it's 127 but for now, the ideal is to get under 125 as that's the top for my very short height. During that, for weight lifting, I am going to do another peak cycle. The loss of everything on my computer when it decided to play the phoenix means I don't have the excel with the previous program. I have to try something new and I'm looking forward to that. If things go well even with eating in a deficit, I should hit some new personal bests on bench, squat and deadlift.
For work, I am studying to get certified and that requires passing an exam. There is a program through work that involves going to classes but that is once a week and there are only 5. The bulk of the studying is at home. Not sure how long I have after the classes end to take the test but I'm guessing it will be some time in the next 13 weeks. Very important goal.
Here is the list of goals I have so far, aka my "list 13" with some that may be amended or changed depending on how the weeks go.
1. 13 week cut (end goal weight 124)
2. 10 week weight training peak cycle
3. Study for PTCE
4. Read 1-2 books
5. Write first draft for List 13
6. Get hair cut much shorter
7. Create new intro for youtube channel
8. Find location to run outside safely
9. Make 3 items pinned on pinterest
10. Sew one item
What goals are you working on? Do you have a list?
My goals vary with a couple relating to work, some being super easy tasks and others are more challenging and might need some revision over the time period. And I don't have all 13 figured out just yet.
The thirteen week challenge is also a good number of weeks for the particular time of year. I say this because starting from March 1st means the end date is May 31. Start of a month as the beginning and an end of a month as the finish line. And can consider it as a pre-summer challenge due to the timing as well.
First on the list is the 13 week cut. I took a break from the lower calorie eating since I'd been trying to lose weight for a couple of years and had stalled. It was good to take a break and maintain for a while. Now, I'm ready to eat in a deficit again to try and get to that "healthy" weight range for my height. I'm 132-136 depending on the day, so the goal of 124 is reasonable. I will admit that I still will be happy even if it's 127 but for now, the ideal is to get under 125 as that's the top for my very short height. During that, for weight lifting, I am going to do another peak cycle. The loss of everything on my computer when it decided to play the phoenix means I don't have the excel with the previous program. I have to try something new and I'm looking forward to that. If things go well even with eating in a deficit, I should hit some new personal bests on bench, squat and deadlift.
For work, I am studying to get certified and that requires passing an exam. There is a program through work that involves going to classes but that is once a week and there are only 5. The bulk of the studying is at home. Not sure how long I have after the classes end to take the test but I'm guessing it will be some time in the next 13 weeks. Very important goal.
Here is the list of goals I have so far, aka my "list 13" with some that may be amended or changed depending on how the weeks go.
1. 13 week cut (end goal weight 124)
2. 10 week weight training peak cycle
3. Study for PTCE
4. Read 1-2 books
5. Write first draft for List 13
6. Get hair cut much shorter
7. Create new intro for youtube channel
8. Find location to run outside safely
9. Make 3 items pinned on pinterest
10. Sew one item
What goals are you working on? Do you have a list?
Wednesday, May 18, 2016
First Powerlifting Meet and Youtube
At long last, the blog post about the experience I had at my first powerlifting meet. I took part in Elite Spring Challenge within the APA-WPA federation. It was held in Oregon and was a qualifier competition for another meet that will be held in October. Here is the video I put together with the lifts someone was nice enough to film for me along with the details of my experience at my very first and definitely not last powerlifting meet.
Had a great first meet experience. Another lifter offer to have her friend film me too and email it to me, so that was super nice because I had no one (friends or family) there with me. I didn't get all 3 attempts on all of the lifts but overall am pleased with how it went. Considering making notes on kg during training instead of just lbs to practice cause that conversion was a little rough at times when making decisions on my next attempts, maybe.
Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.
Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.
Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.
For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.
Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals
Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.
My Youtube Channel
Aside from the video of my lift and a couple lifts I'd put up for a little competition on bodybuilding.com, there are other videos along with future plans. I decided to start my own youtube channel in connection with the topics of this blog.
Fiction & Fitness Youtube Channel
The channel will have similar topics as the blog with a little more emphasis on the fitness than writing as it's a little easier to show video of lifting and food compared to the writing side. There will be writing ones too though, I can guarantee that. I have many plans in how to use topics for the video along with the longer worded stuff for here on the blog. It is a little weird filming myself and hearing my voice on the videos because you sound so very different in your head compared to recordings. Taking time to get used to it but should be more consistent with content as I learn programs, editing and get to posting different videos and blogs.
Coming soon: LA, Music Festival and Novel Updates.
Had a great first meet experience. Another lifter offer to have her friend film me too and email it to me, so that was super nice because I had no one (friends or family) there with me. I didn't get all 3 attempts on all of the lifts but overall am pleased with how it went. Considering making notes on kg during training instead of just lbs to practice cause that conversion was a little rough at times when making decisions on my next attempts, maybe.
Squat - 3 white lights on the first two but failed on near 210, started to lean forward when trying to grind it out but that's okay. Got 198 on second attempt and all of my attempts were kinda slow, so things to work on.
Bench - First attempt 3 white lights, 1 red on second (not sure reason but eh, still counted) and failed the attempt at close to 125 (pesky conversions). That pause is just too long for me at that weight for now. 115 was my second attempt so that's still my max for good reps though I've done 125 touch and go.
Deadlift - Got all three attempts with just 1 red light on one attempt. I ended up going for a little more than planned on the third attempt as the second went well and trying to pick a decent weight with the conversion. Managed around 248. Not quite at goal of 2 times body weight but getting closer.
For a half minute or so, held a total record, which was kind of fun in the moment as he announced when your attempt was for a record before the lift.
Results, I don't remember the exact kg total but around 560ish lbs. Ended up placing second in the open division for the 132 weight class. This meet was also a qualifier for a "world" meet that is held in the same location in October. So, I'm qualified to compete in that one and can focus my training in preparation for APA-WPA World. Maybe I can get my total to above 600 if I get those last attempts worked out in bench, squat (okay, increase a little on both) and get over 2xbw deadlift. #goals
Really enjoyed the meet. Everyone is nice and encouraging. I had a good time, lots of nerves and energy and can't wait to compete again.
My Youtube Channel
Aside from the video of my lift and a couple lifts I'd put up for a little competition on bodybuilding.com, there are other videos along with future plans. I decided to start my own youtube channel in connection with the topics of this blog.
Fiction & Fitness Youtube Channel
The channel will have similar topics as the blog with a little more emphasis on the fitness than writing as it's a little easier to show video of lifting and food compared to the writing side. There will be writing ones too though, I can guarantee that. I have many plans in how to use topics for the video along with the longer worded stuff for here on the blog. It is a little weird filming myself and hearing my voice on the videos because you sound so very different in your head compared to recordings. Taking time to get used to it but should be more consistent with content as I learn programs, editing and get to posting different videos and blogs.
Coming soon: LA, Music Festival and Novel Updates.
Friday, April 15, 2016
The SMFPA Chapters 7, 8 and 9
Last of the meet prep, or at least the gym time. One thing left after this and that is the competition. Things went pretty well except for getting a cold. It hit me hard for a couple of days then had the lingering parts for a while. Going low calorie is not my recommendation when recovering from a cold, even if you don't feel like eating, but sometimes it just has to be done that way. Been tired and had some rough moments with the cardio but overall, things went well. Can't wait to see the results this weekend.
Chapter 7
OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Have the next two days off so can update more soon. Plus tomorrow is squat and going to try it in singlet.
Squat
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
20 minutes on elliptical but didn't care for the show on Food Network
Bench
Bench 2x8 @ 45, 1x6 @ 75, 1x5 @ 95 and 3x1 @ 120
db bench press 4x4 @ 40
bent over row 4x6 @ 90
cable tricep pushdown 3x10 @ 80
cable bicep curl 3x10 @ 60
That is all. Skipped cardio as it was late and needed to do a thing before bed for the 250k challenge that ends today. Was very pleased that 120 went well as I didn't fail or anything on it. One more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I also forgot my belt and didn't use my straps making this a minor PR on deadlift since my max without straps was 225. I have done 235 with straps for 2 reps and the belt is still new to the mix. Was happy with the performance even though it was slow, especially that last rep.
Did slow cardio on elliptical just cause and watched Cutthroat kitchen but by the end felt very blah. I would sleep all day but I still have 2 work days, then I will have my two days off.
Chapter 8
Squat
Squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 and 1x1 @ 200
185 and 200 were with belt
overload @ 280 for about 12 count though didn't step back after unracking cause wow was it heavy
Then just 35 minutes on the elliptical to watch food network.
Bench and Deadlift
bench 2x10 @ 45, 1x8 @ 75, 1x5 @ 95, 1x1 @ 105 and 1x1 @ 115
-this went pretty well, just feeling out cause upper strength is slow back after cold
deadlift 1x6 @ 135, 1x5 @ 185, 1x1 @ 230 and well that's all cause failed 240
-tried to follow plan but couldn't get 2 @ 230 but tried 240 anyways. I was slow off the floor on 230, which was unusual too. 240 went a couple inches and no more.
Body Weight: 131.8
Chapter 9
First Attempts
warm up for squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
Squats 3x1 @ 185 with belt
warm up for bench - 1x10 @ 45, 1x8 @ 75, 1x5 @ 95
Bench 3x1 @ 105
warm up for deadlift - 1x6 @ 135, 1x5 @ 185
Deadlift 3x1 @ 225 with belt
Imagined the cues on them all. Still a little nervous about that and all of the details that will be different, like the number of people around. Wish I had family or something nearby so that I didn't have to do the whole event alone. I would like to get video but that may not be plausible since no one is going with me. Will have to wait and see.
Watching the weight on the scale as need to be at 132 or less for the weigh in, which is Saturday. Last step on the scale was at 130.4, so should do just fine. Then will be food and the fun. Can't wait to see how my numbers go at the meet. Hopefully this slow cold recovery doesn't affect my strength too much but will have to wait and find out on the big day.
Chapter 7
OHP
OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed
pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80
cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40
30 minutes on elliptical watching Chopped on Food Network
Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Have the next two days off so can update more soon. Plus tomorrow is squat and going to try it in singlet.
Squat
warm up on elliptical for 10 minutes
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 with belt
working sets with belt 3x1 @ 200 (1 & 3 were grindy)
sumo deadlift 1x6 @ 135, 1x5 @ 170 and 3x5 @ 195
20 minutes on elliptical but didn't care for the show on Food Network
Bench
Bench 2x8 @ 45, 1x6 @ 75, 1x5 @ 95 and 3x1 @ 120
db bench press 4x4 @ 40
bent over row 4x6 @ 90
cable tricep pushdown 3x10 @ 80
cable bicep curl 3x10 @ 60
That is all. Skipped cardio as it was late and needed to do a thing before bed for the 250k challenge that ends today. Was very pleased that 120 went well as I didn't fail or anything on it. One more weekend of lifting then it's rest until the meet. Getting closer, so quick and slow at the same time.
Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 3x6 @ 135
Deadlift 1x6 @ 135, 1x3 @ 185, 1x3 @ 205 and 3x1 @ 230
I also forgot my belt and didn't use my straps making this a minor PR on deadlift since my max without straps was 225. I have done 235 with straps for 2 reps and the belt is still new to the mix. Was happy with the performance even though it was slow, especially that last rep.
Did slow cardio on elliptical just cause and watched Cutthroat kitchen but by the end felt very blah. I would sleep all day but I still have 2 work days, then I will have my two days off.
Chapter 8
Squat
Squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x3 @ 185 and 1x1 @ 200
185 and 200 were with belt
overload @ 280 for about 12 count though didn't step back after unracking cause wow was it heavy
Then just 35 minutes on the elliptical to watch food network.
Bench and Deadlift
bench 2x10 @ 45, 1x8 @ 75, 1x5 @ 95, 1x1 @ 105 and 1x1 @ 115
-this went pretty well, just feeling out cause upper strength is slow back after cold
deadlift 1x6 @ 135, 1x5 @ 185, 1x1 @ 230 and well that's all cause failed 240
-tried to follow plan but couldn't get 2 @ 230 but tried 240 anyways. I was slow off the floor on 230, which was unusual too. 240 went a couple inches and no more.
Body Weight: 131.8
Chapter 9
First Attempts
warm up for squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135
Squats 3x1 @ 185 with belt
warm up for bench - 1x10 @ 45, 1x8 @ 75, 1x5 @ 95
Bench 3x1 @ 105
warm up for deadlift - 1x6 @ 135, 1x5 @ 185
Deadlift 3x1 @ 225 with belt
Imagined the cues on them all. Still a little nervous about that and all of the details that will be different, like the number of people around. Wish I had family or something nearby so that I didn't have to do the whole event alone. I would like to get video but that may not be plausible since no one is going with me. Will have to wait and see.
Watching the weight on the scale as need to be at 132 or less for the weigh in, which is Saturday. Last step on the scale was at 130.4, so should do just fine. Then will be food and the fun. Can't wait to see how my numbers go at the meet. Hopefully this slow cold recovery doesn't affect my strength too much but will have to wait and find out on the big day.
Thursday, April 14, 2016
The SMFPA Chapters 5 and 6
Got behind again but here is the update from weeks ago back when I did the weeks 5 and 6. Weeks 7, 8 and 9 will be combined and next as weeks 8 and 9 weren't much. Spoiler, I got a cold during that time which didn't help. Anyways, the meet is this weekend. I'm lifting Sunday on April 17th 2016.
Chapter 5
OHP
Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.
OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80
pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80
incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100
Jogged 30 minutes on treadmill while watching Food Network.
Squat
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow
overload 240 for 15 count - Freakin' heavy
pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count
sumo deadlift 1x6 @ 135 and 3x5 @ 190
Bench
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.
band pulls warm up 3x10
Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)
pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40
db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.
Deadlift
low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155
Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210
cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60
30 minutes on elliptical watching Food Network
Chapter 6
OHP
10 minute warm up on elliptical
OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either
pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.
tricep cable pushdown with rope 3x8 @ 80
bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70
lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun
30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.
Squat
warm up on elliptical
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure
overload 260 for a count of 15
pause squat 140 1x2 - easy since just 2 reps
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay
30 minutes on elliptical while watching food network to end the session and legs were tired after all of that. Now I'm going to eat some soup with extra veggies and chicken added cause mm sodium. Think next squats day I'll try it out with the singlet too. Fun times to be had still.
Bench
elliptical warm up 10 minutes
Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2
db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3
db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 40
Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
That was chapters 5 and 6. Not bad even with the one fail. Lots of lifting and some pictures posted on Instagram. My username is Fiction2Fitness on Instagram if anyone is interested in such.
Chapter 5
OHP
Did a light warm up on the elliptical since I don't work today. Followed by band pulls between warm up sets of OHP using my yellow resistance band.
OHP 2x10 @ 45, 1x6 @ 65 and 4x3 @ 80
pull ups 3x2ish, almost two per set. I can see above the bar but not get my chin there
chin ups 1x3, getting closer to 4
tricep pushdown 4x8 @ 80
incline bench on smith machine 3x5 @ 50 - just the weights counted and tried it out for fun
pendlay rows with straps 3x5 @ 100
Jogged 30 minutes on treadmill while watching Food Network.
Squat
warmup squats - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x5 @ 155
Squats 2x4 @ 170 (one without belt) 2x3 @ 180 - rest with belt and slow
overload 240 for 15 count - Freakin' heavy
pause squats 1x4 @ 120 and 1x3 @ 130 all with 8 count
sumo deadlift 1x6 @ 135 and 3x5 @ 190
Bench
Yep, today was bench and I failed on my last set. It wasn't so bad as I've failed before at 115 and once on incline bench, which was far more awkward and at a lighter weight. Had to roll of shame it but got it handled well enough. There was one guy there, in the squat rack, and he did actually ask if I was okay. Though he also made a comment about how I should get someone to spot me and such. He later failed on squats and ended up having the safeties a little low (not the best time to discover that factor) but didn't respond when I just asked if he was okay. Do hope he didn't hurt anything cause that would suck. He left after squatting and I finished up my accessories in the empty gym.
band pulls warm up 3x10
Bench warm up 2x10 @ 45, 1x8 @ 70, 1x6 @ 95
working set 2x4 @ 105, 1x3 and 1x2 @ 110 (last rep failed)
pull ups 3x1.5 and chin ups 1x3
db bench press 4x5 @ 40
db fly 1x8 @ 30 and 2x10 @ 25 - 30 felt a tad heavy
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 35
Overall, okay but tad rough with the fail on 110 as I've done it many times before. Oh well. Onward and carry on with tomorrow being deadlifts.
Deadlift
low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155
Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210
cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60
30 minutes on elliptical watching Food Network
Chapter 6
OHP
10 minute warm up on elliptical
OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either
pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.
tricep cable pushdown with rope 3x8 @ 80
bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70
lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun
30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.
Squat
warm up on elliptical
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure
overload 260 for a count of 15
pause squat 140 1x2 - easy since just 2 reps
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay
30 minutes on elliptical while watching food network to end the session and legs were tired after all of that. Now I'm going to eat some soup with extra veggies and chicken added cause mm sodium. Think next squats day I'll try it out with the singlet too. Fun times to be had still.
Bench
elliptical warm up 10 minutes
Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2
db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3
db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45
face pull 3x10 @ 60
pallof press 3x10 @ 40
Deadlift
low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt
Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt
And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.
That was chapters 5 and 6. Not bad even with the one fail. Lots of lifting and some pictures posted on Instagram. My username is Fiction2Fitness on Instagram if anyone is interested in such.
Thursday, March 31, 2016
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.
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.
Thursday, March 17, 2016
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.
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.
Wednesday, March 9, 2016
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.
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.
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