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.

A few weeks back I mentioned that things weren't feeling right. My deads were crap, things felt heavy and my body seemed off.  We realized I had been pushing training for quite a few weeks because I felt good.  And by all means, I think that's how it should be. Sometimes regularly scheduled deloads are needed and sometimes it's good to string several weeks together if all is going well.

Well, since it's off season we just went with it. And when I started to feel like sh*t, we knew it was time to change. By the end of the first week (below), I was feeling much better. Took the lighter stuff into the second week as well.

Since the kids have been out of school it's been crazy. Baseball/softball almost every night (which I'm not complaining... I LOVE it)... between training some of my athletes and clients, getting my online clients squared away (few competitors coming up), spending time with the kids, and all the other little life things. It was nice to have these few days of low key training.

Call it a deload.  Call it biofeedback.  Call it listening to your body.  Call it whatever you want.  Some argue:
"There are no deloads!"
"If you deload, you're a sissy!"
"Powerlifting is about going all out all the time!"
"How do you expect to get stronger if you're always deloading!"

I think the important thing to remember here is the difference between "going light/deloading" and "going easy".  Typically people assume deloads with lighter weights, which is usually true.  But it doesn't necessarily mean "easy". You can still push, you can still go hard, you can still "be intense" without the intensity of max weights.

Deloading doesn't mean going through the motions. Sub max weights can be used for speed work or technique work. The need to stay focused is still extremely important. Don't get caught up in constantly maxing all the time. And if you have good coaching, you're probably not doing that.  In that case, pay attention to your recovery... your sleep, your body, how it feels, when normal weights feel heavier than usual....

Training smart will give you longevity in the iron game.

 

Monday
A. DB bench 4x12
B. Lat pulldowns 4x12
C. Laterals 3x20
D. Pushdowns 3x20
E. DB hammers 2x15
F. Push-ups 2x40

Tuesday
A. Squat - 225x3@2
B. Deads - 275x6@3
C. Lat pulldowns 4x12 drop set last
D. Stiff DB 1.5's 4x7
E. Leg press 2x30
F. Abs

Thursday
A. Push press x9-7-7-5-5-15-15
B. DB floor press 4x9
C1. Seated low row wide 3x10
C2. Rope face pull seated 3x10
D. Dips 4x6
E1. Single arm heavy laterals 4x10
E2. Single arm upright row 4x10

Friday
A. High box squat 155, 8x2 (short rest)
B. Leg press 4x15
C. Chest supported rows 4x6
D. Rev pec deck 3x15
E. Hamstring curls 3x10 rest pause last one
F. Double ropes x200
(Saturday I went in and did some high paced bodyweight stuff and some ropes. Good blood flow and recovery)

Tuesday
A. Buffalo bar bench - 155@3x3
B. DB Bench - 3x20
C1. Mace pushdowns - 4x7/7/7
C2. Curls - 4x12
D1. Laterals - 3x30
D2. Upright row - 3x15
D3. Front raise - 3x20

Thursday
A. Squat - 155x5@5
B. Deads - 205x3@6
C. Pull-ups 6x5
D. Dips 4x9

Friday
A. Shoulder press standing x12-10-8-6-6-6
B. Chest supported rows 3x15
C. Pec deck flyes 2x20
D1. Preacher curls 3x10
D2. Incline skull crushers 3x10-12
E1. Laterals 3x10
E2. Upright rows 3x15