Recent comps:
March 4, 2017 XPC Arnold - Raw 132, (315/185/360, 3 PR's)
Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique
Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique
May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total
Coach - Scott Paltos.
Read back at previous training logs to see what my off-season contained to prep for both PL and physique. #creatingamonster.
This was a really good training week. I think sometimes I forget that I can actually string together an entire week of really good training. Of course we all have bad days where things feel off, or heavy, or just not as smooth, or mentally just not into it. But I'm gonna take all these good days and run with them!
I do believe a lot of it has to do with my mental state and stress level. Patience (as I've been talking about on Instagram) has been key for me. Not rushing through sets or reps. Making sure my head is focused on each individual rep/set and not off floating about some stupid thing that I can't even control anyway.
I read something about patience the other day... a book I was reading... and the book quoted Joyce Meyer saying, "Patience is not simply the ability to wait... it's how we behave while we're waiting."
Talk about a 2x4 to the noggin.
It's so easy to get caught up in things out of our control. Playing the victim, feeling like nothing is fair, feeling like everyone else around you "has it all", focusing on the negatives rather than seeing the good. It makes us feel justified when we are angry. It makes us somehow feel "better" for lashing out and screaming, "(insert favorite lashing out quote when life sucks)". I'd be lying if I said I never feel like kicking and screaming like a tantrum-throwing 2 year old. It somehow makes us feel like we have an upper hand when we harbor bitterness or resentment, or when we quietly say, "I'll show him/her" and we act out to prove a point or get back at them or whatever.
All is does is build and spiral out of control. Whatever thing in your life has you shackled.... take a deep breath. Dig deep. Find patience... toward a person or a situation. Let go of the need to have the upper hand and act with maturity, kindness and love. Easier said than done (speaks from experience), but a weight will be lifted.
"Patience is not simply the ability to wait... it's how we behave while we're waiting."
My bodyweight is steady at ~135. Which seems to be a good weight for me right now in this off season. It's allowing me to put on some thickness and keep my body fat at a decent level. No, I'm not freaked out about putting on weight or "fluff". If I was I wouldn't be eating ice cream, Easter candy and cookies. 🙂
Still no comp plans as of yet. A year and a half ago, I took a long off-season for physique and it paid off. This year may end up being a longer off-season for powerlifting. Right now, I'm enjoying the process, the training, and the extra day off.
Monday
A. Bench vs chains
worked up to 145x2
B. Shoulder saver close grip w/ chains 4x5-6
C1. Laterals 4x15
C2. DB shoulder press 4x9
D1. Bw skull crushers 4x12-15
D2. Ez bar curls 4x9
E1. DB upright rows 3x10
E2. Rev preachers 3x12
E3. DB behind head tricep 3x15
Tuesday
A. Speed squats (cambered bar) w/ bands 8x2 @ 155
B. Sumo block pulls 225x7, 275x7, 295x5, 315x5, 335x3, 335x3
C. Bulgarians 4x15
D. Back extensions 3x15
E. Tempo hamstring curls 4x12
F. Abs
Thursday
A. Speed bench 8x3 @ 135
B. DB bench 60x16, 60x13, 60x13
C1. Incline laterals 4x12 rest pause last
C2. Seated cleans 4x12 rest pause last
D1. Skull crushers incline 4x10 rest pause last
D2. Wide ez curls 4x9 rest pause last
E. Machine shoulder press 3x10 drop set last
Friday
(This day was probably the best my squats have felt in a long time. Yes, the last several weeks have been good with box squats, bands, chains, etc, but things are clicking regularly and my body seems to be finding a good groove.)
A. Squat
135x5@2 sets
175x5@2 sets
205x5@2 sets
230x5@2 sets
250x5@2 sets
185x10@3 sets
B. Seated hammer row 5x10
C. Rev pec deck 4x10
D. Hack squat 3x15
E. Single leg leg curls 3x9
F. Abs