I do apologize for being a week late on this update. The reasons why I was delayed are, I had a couple of clients and friends competing that required a lot of attention. I also had to prepare for a five day trip to Las Vegas to see my first Olympia. After 30 plus years of following bodybuilding and a 20-year bodybuilding competitive career, I finally got to see the Olympia stage in person. It was amazing! Not only did I get to watch the best in the world compete, but I got to watch all of the previous Ms. Olympia's be honored. At the Olympia, I also got to hear the announcement first hand that we (female bodybuilders) are being welcomed back to the Olympia stage in 2020. We are the mothers who gave birth to the bodybuilding stage. We belong there. There's a lot of politics involved. Politics usually boils down to money. So, the reasons why we are back may not all be for the right reasons, but I am very happy we are heading in the right direction. It's very warming to see people supporting us, who didn't before. The shift is very welcoming. I'm grateful to see this and I hope it continues. While this trip definitely messed up my schedule and training, I am very grateful for being able to attend. I would not have if it weren't for my bodybuilding sister, Aleesha Young getting me there. I am and will be eternally grateful to her for the opportunity. It was a dream come true.
Back to training. I introduced Benson to occlusion/blood flow restriction training. It's always fun watching a 6'4" 270lb male reduced to tears on a leg extension machine using 70 lbs. We did this for quads on DE LOWER day and hamstrings on ME LOWER day. We did these with timed 30-second breaks (still wrapped) in between sets. Our goal was four rounds but it's damn near impossible to finish your reps by the end. Even with assistance.
We wrapped our legs up by the groin area to cut off blood flow using about 70% of what you would use to wrap your knees. It's very unpleasant but no, it's not going to kill you. It's actually very good for you. The goal of BFR training is to restrict venous return while still allowing arterial flow by strategically wrapping the topmost portion of your limbs. By restricting the veins and not the arteries, blood can keep pooling into a working muscle and it stays trapped there. The most popular theory behind blood flow restriction training is that it leads to a local hypoxic event, which results in a greater accumulation of metabolites that regulate the anabolic response system during exercise. Consequently, we see an increase in anabolic growth factors, fast-twitch fiber recruitment, muscle protein synthesis (via mTOR pathway), heat shock proteins (HSP), nitric oxide synthase-1 (NOS-1), and decreased expression of myostatin. Not only do we get an increase in the release of these anabolic response moderators, but we also limit the amount that can be removed due to the restriction in blood flow. I suggest you give it a try.
I also hit 95% on my deadlift which has been a struggle for me this training cycle, so that was pretty cool.
ANNEVILLE TRAINING:
DE UPPER:
BARBELL ROLL OUTS: torture
SPEED FLOOR PRESS with chains: 7x3, plus amrap
DB SIDE LATERALS with band: 4x10, done unilaterally
SERRANO PRESSES: with band and light dumbells
DE LOWER:
SPEED DEADLIFT: 7x3, plus amrap
SNATCH GRIP DEADLIFT: 5x5
TOURNIQUET TRAINING/LEG EXTENSIONS: 4 ROUNDS: 15rep, timed: 30 seconds rest (still wrapped)
ME UPPER:
PIN PRESS: 5x1x80% 220LBS
CLOSE GRIP INCLINE PRESS with Elitefts shoulder saver: 5x5
TRICEPS SUPERSET:
1.) ROLLING TRICEPS
2.) KICKBACKS
SUPERSET #2:
1.) CLOSE GRIP INCLINE PUSHUPS, with band
2.) AB ROLLER MACHINE
ME LOWER:
DEADLIFT:
1x1x85% 385lbs
1x1x92.5% 405lbs
BOX GOBBLET SQUAT: 4x10 (Used a 3” bench block because I have Ommpa Loompa legs)
TOURNIQUET TRAINING/LEG CURLS: 3 rounds: 15rep, timed: 30 seconds rest (still wrapped)
