Physique Prep- High volume legs & upper back
Leg day... bunch of high volume work - squats, more squats, stiff leg deads, rows and pulldowns.
Physique Prep- Saturday Shoulders/ Arms
Prep training is officially under way!! Excited for the change of pace... and being less fluffy and more jacked and tan. 10 weeks out!!
Relentless: The Lifting (and the chalk dilemma)
I'm not perfect. My training isn't perfect. My kids, my job, nothing in life is perfect. But meet day, I did the best I could to come as close to perfection as I could.
Relentless: The weight cut
The weight cut from hell... ok, so I'm sure people have gone through worse, but it's been awhile since my weight cut has been over 24 hours without food. Made it on the dot.
Friday- one week out squats
One week out... ready to rock. Nothing crazy, just some speedy squats to feel good. Almost show time...
Wednesday- Final easy bench... come on weighins
Winding down, felt great, groove is good. And if you know my love for Wonder Woman, you'll start to visit my log more often.
Monday- Final (easy) deadlift and coasting into the meet
Only thing left is to make weight... the mass I've put on the last few months are awesome, but it sure makes making weight a little tougher. Could this be my last meet at 123?
Sunday- Benching out of town and grooving it
Another day of lifting on the road. Nothing crazy as I'm 2 weeks out, but it felt good to groove some benches with solid technique.
Friday- Squatting out of town and one upping your training partner
A strength coach and competitor, follow Julia as she transitions from physique season to powerlifting, in prep for the 2017 Arnold Classic. This month she'll be coaching exercise variations and providing S&C mentorship.
Wednesday- Bench, prisoner pulldowns, and shoulder killer
Some speed benching feeling good after dropping the bands. Overall, A great cycle. Volume is coming down but keeping up with some higher rep accessories, especially the shoulders
Client Spotlight: Mario, powerlifter
The beauty of the diet is how we adjusted things as we went. If he was hungry, or sluggish, we took that into consideration. Good thing he was feeling strong every day during training and hitting some big numbers.
Monday- Squat opener 375 (video)
Squat Opener done... easy 375 and some accessories. Feeling good and a mini diet is starting so I can actually weigh in on point.
Sunday- Shirt opener, Catapult reps (video)
At 3 weeks out, I'm taking an opener in the shirt. All the heavy work is done, just want a smooth clean press and get out.
Friday- Speed squats, working backwards
3 weeks out, working backwards and feeling good. The heavy band cycle left me with some good speed and feeling confident about my squats.
Bench with (two) bands, DB's, lats and shoulders
Finished with a good double banded speed bench day. Hit higher reps on dumbbells, another muscle round of pullups (you should try) and a good shoulder finisher.
Heavy overload squats, Block deads (videos)
Heavy squats and deads, overload-ish. Next week will be openers and then cruise mode into the meet.
Heavy Bench, shirt work- 4 weeks out (videos)
Heavy shirt work with feet out instead of tucked. Changing foot position doesn't seem like a big deal, but it changes a lot. Videos show that things actually went well.
Friday- Sumo Stiff leg, manual GHR, back raise row...
This coming Monday I'll be putting on my full gear to take some heavy squats, most likely some overload work with reverse bands. These next 2 weeks will be the final push towards Relentless
Bench with (lotta) bands, heavy DB's and some swoleness
Benching with 2 bands, hitting some good reps on heavy dumbbells... something must be going right in my bench training, especially after hitting that 200 last week.
Circa max Week 2- heavy band squats and deads
Circa Max, week 2. Percentage based work and some pulls against bands. A few tough weeks of training left and then time to wind down.
Bench - TWO HUNDO and some 4 board work (videos)
200 bench is always hit or miss for me. I can usually hit it pretty solid 2-3 times a year. It's a number i want to be consistent, but just not there yet. Today, was a good day. Two Hundo in the books again.
Squats- rep work, suspended GM and quad work
No true max effort work today since this past Monday was basically a max double-banded squat and Monday is another double banded squat session with percents based off last Monday.
Wednesday- Deload speed bench
A much need deload pressing week, but hit some good accessory pump work. Cage press is one of my fave overhead press movements.
Circa Max (double bands) week 1 and sumo block pulls (video)
Circa max means squats from hell. Double bands, grinding through. The result should be big numbers on the platform.
Fat Gripz bench (PR) (videos)
Fat Gripz create a small deficit when benching. Makes things a little harder. My raw bench isn't quite where I want it to be, but that's also not my focus right now.
Max effort Anderson Squats with chains and crazy Zercher Deads (videos)
Max effort squat this week. Circa max starts Monday. Gotta be ready. And zercher deads because I haven't done them in YEARS.
Wednesday- Week 3 speed bench, shoulder saver and catapult (video)
Speed bench, overload work with the catapult and shoulder saver (good combo there) and some pull-up muscle rounds courtesy of Scott Stevenson.
Monday- Deload Squats, Back Raise Deadlift (video)
After 3 weeks of squatting with bands, the Yoke bar got some love... so did my hammies and low back with these back raise deads and seated deads.
Bench - shirt work, tricep death and destroying the college kids (videos)
Handling heavier loads over 300 needs to happen more often. Crushed the college kids with some fun accessory work that was new to them. Live, Learn and Pass On.
Max effort- Block Deads with chains (video)
Worked up with no chains, then added chains at the end, which turned out to be a great idea!!
Dynamic Band Bench and Lockout work
Week 2 of speed benching with bands, pushing through the feeling of not feeling speedy, but knowing the benefit at the end will pay off.
Week 3 Squats with Bands (video)
Third week of band squatting and I can already tell the difference. Hoping my speed out of the hole is improved for the meet.
Diet and Food update: Week 4
More food? No weight gain? Seems backwards in our mind, but for myself and a lot of my clients, it works.
Heavy Bench with New Shoulder Saver
Tested out the shoulder saver... rep work with both side for some good tricep work
Cambered bar, my most hated bar, box squats (video)
I hate the cambered bar... but I shall one day conquer it. Sumo deadlifts for reps... because deadlifting rocks.
Client Spotlight: Jess
"It was then that I knew I had to do this. I needed to be the person I was pumping my daughter up to be." My client, military wife and mom of 5, steps out of her comfort zone.
Diet Update... More Food! (pics)
Closing in on a month of my off-season diet, these pics show me harder and fuller with more food and PR's!
A lesson on using straps (video)...
Ladewski is an elite-level powerlifter, a physique competitor, a mother, wife, and strength coach. Recently earning Best Lifter at Relentless Detroit, she now preps for Relentless Minnesota to compete in the 123-pound class.
Post-Season Dieting Discussion
I grill Ken Skip Hill, debrief Agent X, and de-shell Shelby Starnes to find the optimal diet plan after a bodybuilding show.
6 Innovative Muscle-Sculpting Movements
Bars, bands, chains, and creativity for a machine-free bodybuilding workout.
Education of a Lost Woman
I want my body to be a fully functioning organism that can do, think, and be.
Do It: Interns
Whether you are an intern or a coach who is advising interns...consider these points from the men who have been there.
Three Common Dysfunctions That Lead to ACL Injuries in Female Athletes
Strengthen your athletes the right way and teach them how to move properly.
Julia Ladewski: NPC Junior National Championships
When I did my last show a couple of weeks ago, I SWORE that it would be my last.
A Very Ladewski LTT, Part III
I wanted to wrap up this LTT write up with the second day of the seminar. While I can't say for sure how the attendees feel, this is always my favorite part of the weekend.
A Very Ladewski LTT, Part II
This time around, I was actually able to listen to the speakers without being dragged into the dungeon of doom (aka: the elitefts2 basement) for interviews.
A Very Ladewski LTT, Part I
My LTT experience usually begins on Thursday— a little earlier than everyone else. During the last LTT in May, I worked with a dozen youth athletes doing some speed training work, and I was invited to do so again this time.
Julia Ladewski's Assessment with Mike Robertson
Watch as Julia explains what she learned after her trip to see Mike Robertson.
Post-Pregnancy Tummy Flattening
I'm a huge fan of stabilization exercises, standing ab exercises, and the like.
LTT IV: Thursday Youth Coaching Session
Anyone can learn the science, the research, and the X's and O's, but a great coach leaves the kids smiling.
Tales of a Fit Mom: Powerlifting, Parenthood and Staying the Course
The plan will keep you on the path until the indicators indicate taking a fork in the road.