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?
Showing posts with label weight lifting. Show all posts
Showing posts with label weight lifting. Show all posts
Wednesday, March 1, 2017
Saturday, December 17, 2016
The Push Press
That is right, we're talking upper body and an overhead lift known as the push press. When it comes to some of the basic lifts, the press is often a difficult one to increase on and the form is definitely important. Even when I was doing the 5x5 of Stronglifts, which uses the strict/military press, both males and females would often question how to get stronger on that lift in particular because many stall on the press. With the push press, using the legs is an added bonus allowing for a little more weight to get lifted.
The Lift
A weight training exercise for the anterior head of the deltoid (shoulder). The push press is similar to the military press; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders.
Equipment: (options vary)
Barbell
Dumbell
Barrel (maybe, lol)
Essentially you need something that can be held and put overhead. On occasion at work I have to almost push press totes full of products to stack as I'm short and most get stacked taller than me.
To see and learn how to do the lift, check out the links posted below. While some might refer to this lift as a "cheat" there are plenty who can list the reasons for the lift beyond just trying to get up a little more weight.
Some links:
http://www.bodybuilding.com/exercises/detail/view/name/push-press
https://www.t-nation.com/training/the-push-press
https://www.youtube.com/watch?v=fFY7CGKjGNM
http://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-push-press
For fun, I took part in a push press challenge over on the forums at Bodybuilding.com. It was fun and I even placed 2nd out of the females in the 132 weight class. And this time it wasn't 2nd out of 2 like the bench press challenge.
https://www.youtube.com/watch?v=PPac1_IQdKI
That is all for this lift. While it's not quite as fun as say, the deadlift, it's still one I enjoy even if it's one I can lift the least amount overall. One day I'll get 100 lb overhead, one day.
What do you think of the push press?
How much can you lift overhead?
The Lift
A weight training exercise for the anterior head of the deltoid (shoulder). The push press is similar to the military press; however, the movement is started by a 'push' from the legs. This begins the momentum of the movement, the weight is then slowly lowered back to the shoulders.
Equipment: (options vary)
Barbell
Dumbell
Barrel (maybe, lol)
Essentially you need something that can be held and put overhead. On occasion at work I have to almost push press totes full of products to stack as I'm short and most get stacked taller than me.
To see and learn how to do the lift, check out the links posted below. While some might refer to this lift as a "cheat" there are plenty who can list the reasons for the lift beyond just trying to get up a little more weight.
Some links:
http://www.bodybuilding.com/exercises/detail/view/name/push-press
https://www.t-nation.com/training/the-push-press
https://www.youtube.com/watch?v=fFY7CGKjGNM
http://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-push-press
For fun, I took part in a push press challenge over on the forums at Bodybuilding.com. It was fun and I even placed 2nd out of the females in the 132 weight class. And this time it wasn't 2nd out of 2 like the bench press challenge.
https://www.youtube.com/watch?v=PPac1_IQdKI
That is all for this lift. While it's not quite as fun as say, the deadlift, it's still one I enjoy even if it's one I can lift the least amount overall. One day I'll get 100 lb overhead, one day.
What do you think of the push press?
How much can you lift overhead?
Saturday, October 29, 2016
Motivation and Priorities Q&A from WDC part 1
I posted an item on writing.com in order to get questions for a Q&A Youtube video with a focus in particular on writing. I'm also posting here in the blog to put those answers down in longhand form along with my video rambles. Granted, the questions were a while ago but hoping to play catch up and hey, this means I need to post more often. This first post deals more with motivation and connecting fitness with writing.
Question posted by jiminicritic: Keeping physically fit is obviously important, but at what point does it interfere with one's writing? How do you stop from overdoing it?
Answer: This will depend on the individual, like many other things in life. Honestly, it can interfere with writing in that one can't always do everything at the same time. When it comes to getting things done, some will get priority over others. At times, writing had more of a priority. I will admit that the year of focusing on weight loss and starting to lift did meant that I wrote much less. For NaNoWriMo 2015, I only got about 30,000 words. I finished the first draft recently, which is a plus considering sometimes it takes me years to finally get the draft done even if I hit the magic 50k number during NaNo. Plus, the novel was YA contemporary so the first draft wasn't going to get to any crazy numbers, unlike the fantasy one I have.
As for what point is it an interference? That I can't pinpoint. One of the good parts of being unpublished is it's not like I'm missing deadlines or anything. And to be honest, I feel in some ways the thing that interferes both my writing and fitness goals both is the thing I have to do: work. Having to make money to pay bills unfortunately takes priority over writing and lifting because those can't quite help with rent or student loans at this point in time.
Overdoing it can be a challenge for some people in any given venue. For me it's often a one thing gets big focus and others lay awaiting for a little then the tides shift. It's the same with novels. NaNoWriMo gives me a chance to focus on one single novel (or two) for a month and that is a big main focus in November, so a couple of other things go to the side. It can feel like overdoing it when doing things like writing over 100,000 in a month but then things shift again. Fitness was a big focus and I still have my cycles where it's more of a forefront and other times where it's on the side.
Though have to be careful not to go overdo it to the point of injury. Have to be cautious when doing things like training for powerlifting. I've done it mostly when trying to lose weight, which means a calorie deficit and that can sap some of the energy as food does equal energy.
Question posted by Octobersun: How do you motivate yourself to train regularly?
Answer: The main method of staying motivated to train on a regular basis was that I found something I enjoyed. If I tried to force myself to do something I'm not as fond of, like say I decided to do spinning as I didn't enjoy that when I tried it, then I'd struggle to keep going. Even with running where it's a challenge and not what I thought I'd like, it gives me the chance to create music playlists and was a good time for thinking of novels and other things. Weightlifting, I had enjoyed in the past. My first time was with bench press and a few machines back in high school when I competed in track where I was doing throwing, which involved lifting as part of the training. While I hadn't done deadlifts, it was interesting to try the other lifts and I quickly found I liked the challenge. And it gave me something to focus on besides the scale while trying to lose weight. Plus, I also have goals which helps with the focus. Getting ready for a meet or a long distance run, that helps push me to keep going even on the days when I might want to just stay home.
Question by Ruwth: How has your weightlifting experience impacted your writing?
Answer: I don't think that weightlifting has impacted my writing much except maybe it distracted me from writing. Now, when I'm not at work, a few hours a week are spent in the gym instead of at the computer. Health wise, it's probably for the better though. However, it does help at time with ideas and doing physical activities can help when writing more action type elements in a story. Granted I can't do magic or anything but I know how some things feel and can expand from there when I'm writing what a character is going through in certain scenes. I also have a romance story that is between a long distance runner and a body builder, which is inspired a little by the anti-cardio weightlifters and the runners who don't do weight training. So, it has both helped and hindered my writing a little but for the most part is a separate entity in my life.
Youtube link: https://youtu.be/zHONFtGbDP4
Question posted by jiminicritic: Keeping physically fit is obviously important, but at what point does it interfere with one's writing? How do you stop from overdoing it?
Answer: This will depend on the individual, like many other things in life. Honestly, it can interfere with writing in that one can't always do everything at the same time. When it comes to getting things done, some will get priority over others. At times, writing had more of a priority. I will admit that the year of focusing on weight loss and starting to lift did meant that I wrote much less. For NaNoWriMo 2015, I only got about 30,000 words. I finished the first draft recently, which is a plus considering sometimes it takes me years to finally get the draft done even if I hit the magic 50k number during NaNo. Plus, the novel was YA contemporary so the first draft wasn't going to get to any crazy numbers, unlike the fantasy one I have.
As for what point is it an interference? That I can't pinpoint. One of the good parts of being unpublished is it's not like I'm missing deadlines or anything. And to be honest, I feel in some ways the thing that interferes both my writing and fitness goals both is the thing I have to do: work. Having to make money to pay bills unfortunately takes priority over writing and lifting because those can't quite help with rent or student loans at this point in time.
Overdoing it can be a challenge for some people in any given venue. For me it's often a one thing gets big focus and others lay awaiting for a little then the tides shift. It's the same with novels. NaNoWriMo gives me a chance to focus on one single novel (or two) for a month and that is a big main focus in November, so a couple of other things go to the side. It can feel like overdoing it when doing things like writing over 100,000 in a month but then things shift again. Fitness was a big focus and I still have my cycles where it's more of a forefront and other times where it's on the side.
Though have to be careful not to go overdo it to the point of injury. Have to be cautious when doing things like training for powerlifting. I've done it mostly when trying to lose weight, which means a calorie deficit and that can sap some of the energy as food does equal energy.
Question posted by Octobersun: How do you motivate yourself to train regularly?
Answer: The main method of staying motivated to train on a regular basis was that I found something I enjoyed. If I tried to force myself to do something I'm not as fond of, like say I decided to do spinning as I didn't enjoy that when I tried it, then I'd struggle to keep going. Even with running where it's a challenge and not what I thought I'd like, it gives me the chance to create music playlists and was a good time for thinking of novels and other things. Weightlifting, I had enjoyed in the past. My first time was with bench press and a few machines back in high school when I competed in track where I was doing throwing, which involved lifting as part of the training. While I hadn't done deadlifts, it was interesting to try the other lifts and I quickly found I liked the challenge. And it gave me something to focus on besides the scale while trying to lose weight. Plus, I also have goals which helps with the focus. Getting ready for a meet or a long distance run, that helps push me to keep going even on the days when I might want to just stay home.
Question by Ruwth: How has your weightlifting experience impacted your writing?
Answer: I don't think that weightlifting has impacted my writing much except maybe it distracted me from writing. Now, when I'm not at work, a few hours a week are spent in the gym instead of at the computer. Health wise, it's probably for the better though. However, it does help at time with ideas and doing physical activities can help when writing more action type elements in a story. Granted I can't do magic or anything but I know how some things feel and can expand from there when I'm writing what a character is going through in certain scenes. I also have a romance story that is between a long distance runner and a body builder, which is inspired a little by the anti-cardio weightlifters and the runners who don't do weight training. So, it has both helped and hindered my writing a little but for the most part is a separate entity in my life.
Youtube link: https://youtu.be/zHONFtGbDP4
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.
Saturday, February 28, 2015
Weight Lifting: Stronglifts
I plan to write about cardio but first, I am going to do a post
dedicated to weight lifting. This one gets dedicated to Stronglifts
because it's the routine I went to first and there will be others
discussed later. I'm not an expert, this is more about the general
aspects of lifting in particular while working on fitness and weight
loss, but do research and consult a doctor when necessary.
My Background: I first did weight lifting back in high school. While we didn't do any for most of the sports back when I played (none for volleyball or basketball), during the few years I did track, I was in shot put and discus, so that meant lifting as part of the practice. I remember doing bench press with my best friend. I also remember avoiding squats. Because we weren't the top, the coach focused not on us so we didn't learn things like cleans and snatches. But we did do some lifting with the bar along with a few machines. Then I took a class in college (the one I first attended required one) where I did more circuit type with machines and became acquainted with the leg press. Not much over the years except the occasional gym with machines as the options are limited in small town Utah and Wyoming.
I decided to try Stronglifts based on a couple of reasons. Compound moves are good for beginners and that concept made sense. I didn't have Starting Strength or New Rules of Lifting (both are books). Ice Cream Fitness is similar but has few different lifts as it also incorporates accessory lifts with each workout. Pull-ups never interested me, which some programs try to help people accomplish, but they just remind me that I'm short. In the end, I went with the simpler approach that had a couple of lifts I was familiar with and a little less that I'd have to learn compared to some other beginner programs.
Web site: http://stronglifts.com
However, I will admit that after learning the routine, I didn't use the site much. I watched the videos a couple of times to see the form and such, but that is all. I don't get any emails and I don't have the app. I just recently got a phone that can even do apps but I don't keep my phone with me while I workout. I use a small notebook from the dollar store to record each session. The creator is entertaining if you watch the videos that show the workouts, but beyond that, I don't follow him or anything else.
Workout A:
Squat 5 reps for 5 sets
Bench Press 5 reps for 5 sets
Row (pendlay) 5 reps for 5 sets
Workout B:
Squat 5 reps for 5 sets
Overhead Press 5 reps for 5 sets
Deadlift 5 reps for 1 set
5x5 is a the general rep scheme with the noticeable difference with deadlift. It's a progressive overload focused workout, so each time the idea is to increase the weights each when possible and de-load after 3 fails (missed reps and unable to get proper form are fails). I didn't always move up, in particular when the weights got heavy on squats and deadlifts, and like many my overhead press is still on the weaker side. I also was in a calorie deficit. On a side note: I do have bad knees, arthritis in my back, problems with my hip, elbow and wrist but I am always cautious and have seen a doctor but have found the lifting doesn't aggravate any of them with good form.
Verdict:
It was fun. I started with just the bar for many of the lifts and had never done rows, deadlifts or rows before. I did have a trainer at the gym help at first in order to learn the proper form on each lift and that was very helpful. There are also many videos on youtube that are helpful as well. I made it through 12 weeks using the program before I took a week off from the gym (due to getting sick) and I did enjoy lifting.
Stats:
Starting Numbers * End of Week 12 in lbs
Body weight: 188 * 175
Squat: 45(bar) * 150
Bench: 45(bar) * 85 (90 but not 5x5)
Overhead Press: 30 * 65 (70 but not 5x5)
Row: 30 * 105
Deadlift: 65 * 200 (4 reps, 197.5 for 5 reps)
Overall, not bad for 12 weeks of lifting. I enjoyed it even though some of the lifts had me curse under my breath *cough* overhead press/row *cough*. I do recommend lifting as part of fitness goals because it definitely has many benefits but there are some who won't like it. Just like I don't like spinning, at all.
That's my overview of Stronglifts. Next up in the distant future will be New Rules of Lifting for Women. I'm in the middle of Stage 1 now.
My Background: I first did weight lifting back in high school. While we didn't do any for most of the sports back when I played (none for volleyball or basketball), during the few years I did track, I was in shot put and discus, so that meant lifting as part of the practice. I remember doing bench press with my best friend. I also remember avoiding squats. Because we weren't the top, the coach focused not on us so we didn't learn things like cleans and snatches. But we did do some lifting with the bar along with a few machines. Then I took a class in college (the one I first attended required one) where I did more circuit type with machines and became acquainted with the leg press. Not much over the years except the occasional gym with machines as the options are limited in small town Utah and Wyoming.
I decided to try Stronglifts based on a couple of reasons. Compound moves are good for beginners and that concept made sense. I didn't have Starting Strength or New Rules of Lifting (both are books). Ice Cream Fitness is similar but has few different lifts as it also incorporates accessory lifts with each workout. Pull-ups never interested me, which some programs try to help people accomplish, but they just remind me that I'm short. In the end, I went with the simpler approach that had a couple of lifts I was familiar with and a little less that I'd have to learn compared to some other beginner programs.
Web site: http://stronglifts.com
However, I will admit that after learning the routine, I didn't use the site much. I watched the videos a couple of times to see the form and such, but that is all. I don't get any emails and I don't have the app. I just recently got a phone that can even do apps but I don't keep my phone with me while I workout. I use a small notebook from the dollar store to record each session. The creator is entertaining if you watch the videos that show the workouts, but beyond that, I don't follow him or anything else.
Workout A:
Squat 5 reps for 5 sets
Bench Press 5 reps for 5 sets
Row (pendlay) 5 reps for 5 sets
Workout B:
Squat 5 reps for 5 sets
Overhead Press 5 reps for 5 sets
Deadlift 5 reps for 1 set
5x5 is a the general rep scheme with the noticeable difference with deadlift. It's a progressive overload focused workout, so each time the idea is to increase the weights each when possible and de-load after 3 fails (missed reps and unable to get proper form are fails). I didn't always move up, in particular when the weights got heavy on squats and deadlifts, and like many my overhead press is still on the weaker side. I also was in a calorie deficit. On a side note: I do have bad knees, arthritis in my back, problems with my hip, elbow and wrist but I am always cautious and have seen a doctor but have found the lifting doesn't aggravate any of them with good form.
Verdict:
It was fun. I started with just the bar for many of the lifts and had never done rows, deadlifts or rows before. I did have a trainer at the gym help at first in order to learn the proper form on each lift and that was very helpful. There are also many videos on youtube that are helpful as well. I made it through 12 weeks using the program before I took a week off from the gym (due to getting sick) and I did enjoy lifting.
Stats:
Starting Numbers * End of Week 12 in lbs
Body weight: 188 * 175
Squat: 45(bar) * 150
Bench: 45(bar) * 85 (90 but not 5x5)
Overhead Press: 30 * 65 (70 but not 5x5)
Row: 30 * 105
Deadlift: 65 * 200 (4 reps, 197.5 for 5 reps)
Overall, not bad for 12 weeks of lifting. I enjoyed it even though some of the lifts had me curse under my breath *cough* overhead press/row *cough*. I do recommend lifting as part of fitness goals because it definitely has many benefits but there are some who won't like it. Just like I don't like spinning, at all.
That's my overview of Stronglifts. Next up in the distant future will be New Rules of Lifting for Women. I'm in the middle of Stage 1 now.
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Arthur Conan Doyle
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