Had a great push/pull training session last night:
Bench press - 3 sets x 8 reps @ 142lbs
Barbell rows - 3 sets x 8 reps @ 185lbs
Close Grip Bench - 3 sets x 8 (2 sets @ 115lbs & 1 @ 135lbs)
Weighted Pull-ups -
2 sets x 10 with 10lbs (reverse grip)
2 sets x 10 with 22lbs (wide grip)
2 sets x 10 with 30lb chain (neutral grip)
Swiss Bar Floor Press - 3 sets x 12 @ 90lbs
Wide grip pulldowns - 3 sets x 12 reps
Lateral raise & rope face full Superset - 3 sets x 12 reps each
Rope push downs & bench dips superset: 2 sets x 15 reps each
I donāt normally use chain as weights for my pull-ups but I was feeling like utilizing the gym equipmentā¦ And it made me feel hardcore ;)) haha. (I use a 2" wide grip pull up bar to help keep my grip strength great for my heavy deadliftsā¦ So far itās working well because my hands havenāt slipped on a deadlift yet!)
I saw a deadlift challenge on Facebook yesterday and wanted to give it a shot. How many deadlifts can you do with 135lbs in 30 seconds? I got 51! Video shows 52 but the timer was done halfway through the rep.
I finished my regular workout before I tried this because I didnāt want to ruin my workout by exhausting myself beforehand. Hereās what I did last night:
Deadlifts:
2 sets x 5 reps @ 337lbs
Deficit deadlifts: (2")
2 sets x 5 reps @315lbs
Deadlift Challenge:
51 reps with 135lbs in 60seconds
Happy New Year! I hope everyone had fun and enjoyed their holidays.
So far Iām off to a good start in 2015, despite being sick for the past week I still managed to get in a good squat session on the 1st. I did 270lbs for 3 reps and then 280 for 2 reps, I was supposed to do 3reps but I missed my last one!
My next figure show is going to be in June this year, itās the British Columbia Provincial Championships. This is the show I must do in order to qualify for nationals here in Canada. I havenāt decided on my next powerlifting meet yet but Iām thinking sometime in April. My training split accommodates both my powerlifting and figure goals. I have 3 days that concentrate on my main lifts for powerlifting and another 1-2 days that I use to concentrate on other ābodybuildingā type training to improve my weaknesses as a figure competitor.
Hereās an interview I did after the CPF Nationals back in June. Iāve made significant improvements since this time and surpassed my own expectations. I absolutely LOVE powerlifting!
Hello! I havenāt been on here in a whileā¦
I need some advice on diet and training! I was never athletic or lifted a weight until age 36. That was almost 3 years ago. But to look at me you would never know that I workout. A year and a half ago I had some training and diet help from an online coach that volunteered his time here on the forum. I had wonderful results but the (crash) diet was not exactly practical to do forever. His help was for me to look a certain way before my vacation in three months time. After three months I started to āeat regularā againā¦
Well, as I sit here today, I am completely frustrated with my appearance. Iām 38, er, going to be 39. Iām a whopping 4ā11 and weigh 123. I train 4 days a week religiously- squats, overhead press, bench, deads- mostly some variation of 5|3|1. My diet is good- red meat, ground turkey, chicken thighs, Greek yogurt, eggs with a slice of toast, cottage cheese, rice, protein shakes with blueberries or a banana, salad greens with a serving of dressing, tuna with a little mayo, I do have trouble eating 120 grams of protein- mostly because it upsets my system or grosses me out. My husband gets on about not eating enough but Iām fulfilled on 1200-1400 calories a day. I blame my genes. Haha.
Any advice is appreciated. Thanks.
[quote]nez1nez wrote:
Hello! I havenāt been on here in a whileā¦
I need some advice on diet and training! I was never athletic or lifted a weight until age 36. That was almost 3 years ago. But to look at me you would never know that I workout. A year and a half ago I had some training and diet help from an online coach that volunteered his time here on the forum. I had wonderful results but the (crash) diet was not exactly practical to do forever. His help was for me to look a certain way before my vacation in three months time. After three months I started to āeat regularā againā¦
Well, as I sit here today, I am completely frustrated with my appearance. Iām 38, er, going to be 39. Iām a whopping 4ā11 and weigh 123. I train 4 days a week religiously- squats, overhead press, bench, deads- mostly some variation of 5|3|1. My diet is good- red meat, ground turkey, chicken thighs, Greek yogurt, eggs with a slice of toast, cottage cheese, rice, protein shakes with blueberries or a banana, salad greens with a serving of dressing, tuna with a little mayo, I do have trouble eating 120 grams of protein- mostly because it upsets my system or grosses me out. My husband gets on about not eating enough but Iām fulfilled on 1200-1400 calories a day. I blame my genes. Haha.
Any advice is appreciated. Thanks.[/quote]
Hi!
Thanks for posting, happy to see youāre back!
Itās never too late to start so donāt worry about your age! Starting at 36 is better than never
A common complaint I hear from people is that they donāt look like they even train and so itās not unusual for you to feel this way because it takes time to build the muscle mass that would give you this appearance. Nutrition also needs to be on point in order to build your physique and youāre also correct that crash dieting wonāt help you in the long run so you need to set out a long term plan and stick with it.
For example: Iāve been an athlete my whole life and been training seriously for many years but my physique isnāt where Iād like it to be. I have a lot of work ahead of me to achieve my desired physique and itās a journey Iām always looking forward to. Itās human nature to always want more and no matter how I look I always want to look better! I do believe that any progress is good progress and Iām happy about any improvements I can make in a week, month or year. Itās a lifestyle commitment and very rewarding when you start to see progress.
Your food choices look good. Do you have any issues with dairy? You mentioned that you donāt feel well from eating a lot of protein and even a slight sensitivity can cause this especially if you are eating greek yogurt and cottage cheese regularly. Are you measuring them each day or itās just an estimate? Also, do you use any supplements? If protein consumption is an issue there are some great supplements like MAG-10 for example that will help you get in the nutrition without feeling like crap. 5/3/1 is a great program, have you tried Plazma during your workouts? I find that since I started using it my recovery is faster and my workouts have been much more intense. Do you do any cardio? If youāre looking to lose bodyfat then your diet will need to be planned out and nutritional timing is going to be very important.
-no issues with dairy that I know of. And really I eat it just so I can reach my protein goals in a convenient way or at least be in the ballpark. Ugh.
-itās really the powders and and bars that arenāt nice to me.
-itās measured out to a cup each time.
-Iāll use protein powder and bars to meet my goals. Fish oil when I remember.
-I will look into Plazma
-no cardio because it sucks. Haha
-can you direct me on the diet part and the timing?
[quote]nez1nez wrote:
Hello! I havenāt been on here in a whileā¦
I need some advice on diet and training! I was never athletic or lifted a weight until age 36. That was almost 3 years ago. But to look at me you would never know that I workout. A year and a half ago I had some training and diet help from an online coach that volunteered his time here on the forum. I had wonderful results but the (crash) diet was not exactly practical to do forever. His help was for me to look a certain way before my vacation in three months time. After three months I started to āeat regularā againā¦
Well, as I sit here today, I am completely frustrated with my appearance. Iām 38, er, going to be 39. Iām a whopping 4ā11 and weigh 123. I train 4 days a week religiously- squats, overhead press, bench, deads- mostly some variation of 5|3|1. My diet is good- red meat, ground turkey, chicken thighs, Greek yogurt, eggs with a slice of toast, cottage cheese, rice, protein shakes with blueberries or a banana, salad greens with a serving of dressing, tuna with a little mayo, I do have trouble eating 120 grams of protein- mostly because it upsets my system or grosses me out. My husband gets on about not eating enough but Iām fulfilled on 1200-1400 calories a day. I blame my genes. Haha.
Any advice is appreciated. Thanks.[/quote]
Nice to see you!!
Just thinking about this. You are currently eating about 1200-1400 cals per day? Or that is the caloric level you were at when Jake was coaching you? Both?
Iām just wondering if you think your metabolism has slowed down a lot? I want to say you were eating about 1300 cals when you cut to a BW of about 108? Has your lifestyle changed a lot so youāre moving a lot less? Any other health changes?
I recently switched over to a low bar squat and I can feel a lot more power this way, my goal is to reach 315 for my next meet. I also traded in my chucks for some Nike Romaleos and they are awesome! If you girls have any requests for specific videos of my training please ask and Iāll post them here.