Deadlifts and milkshakes

[WitchCraft]

every beginning is difficult, eat more and you shall achieve your (strength) goals!
eat less and you shall achieve your (bikini comp) goals! lol

But the trick is achieving both of those goals at the same time!

Since I'm doing landscaping right now, this is one big reason why I love 5/3/1.



More info on this?

lol, time to get flamed.

I'm doing an amateur bikini show at the same gym that holds all of the PL meets that I go to. It's not sanctioned or anything and will (hopefully) just be a fun event to get me motivated to stick to my diet.

 

[livingdeadmoose]

Well awesome! Good luck with that! Will you be modifying your training in any way?

 

[WitchCraft]

Well awesome! Good luck with that! Will you be modifying your training in any way?

Not really. I'll still be training for the main lifts but will do a lot more accessory work. I need to build some mass on my legs. I'm not too worried about anything else. Its my diet that's going to change the most!

And thanks! =) I'm really nervous about it and think its lame, but I'll prepare for it anyway.

 

[WitchCraft]

3/4/2013

Warm up: Quick foam rolls head to toe
Stationary bike: about 6 mins waiting for a rack to open up
Shoulder complexes with 2.5 pounds

Press
bar x 5
bar x 5
50 x 5
55 x 5
bar x 10
bar x 7

DB Lateral raises
7.5 x 15
7.5 x 15
7.5 x 15

Rope tricep pushdowns
20 x 15
20 x 15
20 x 15

Notes: My arms were fried from the extra stuff I did after deadlifting yesterday. I felt really fatigued pressing and my heart rate was out of control. That usually happens to me when I'm training while tired. I feel like a weak baby right now. :icon_sad:

 

[WitchCraft]

3/6/2013

Warm up: C2 Rower 2:56 time
Med ball complex
Foam rolling: calves, quads, IT band, piriformis

Squat
bar x 5
bar x 5
65 x 5
85 x 5
95 x 5
110 x 5
127 x 5
88 x 10
88 x 10
88 x 10

Notes: Low strength, low energy. Big f'in surprise.

 

[Babyeater]

but you know what? You're forging ahead. You're getting in there and then you're doing stuff. That's about seventy times better than just saying "f*ck it." Truth. I'm proud of you.

 

[WitchCraft]

Thanks Janis! That means a lot. I always go through these funks after a meet but they don't typically last this long. And the thing that sucks the most about taking this much time off is the soreness after lifting. I didn't even squat a plate the other day and now I feel like someone took a bat to my legs!

 

[CRZA]

I agree. Kudos for getting it the gym and doing work when you dont feel like it.

 

[catlady]

Congrats on getting in there! I am in the same boat this week. I'm kind of sick and could easily say "nope!" But I'm getting my ass in there and doing what I can. I know it'll be worth it in the long run. Kudus for determination

 

[Babyeater]

Thanks Janis! That means a lot. I always go through these funks after a meet but they don't typically last this long. And the thing that sucks the most about taking this much time off is the soreness after lifting. I didn't even squat a plate the other day and now I feel like someone took a bat to my legs!

yep, if that's what's going on, don't expect anything more from yourself now than just going in with the aim that you're going to literally work the soreness-prone state you're body is in right out. It'll take some repeated sessions and consistent effort, but then you'll be right back where you were.

Think long term, think long term. I've been realllly trying to do that lately.

 

[WitchCraft]

Thanks sherdog friends! You're the best!

3/8/2013

Warm up:
C2 Rower 500m 2:58
Med ball complex

Bench
bar x 5
bar x 10
65 x 10
75 x 5
85 x 5
95 x 8 rep PR

Reverse band Bench Press w/ miniband, not sure how much weight was taken off
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Ring rows
BW x 10
BW x 10
BW x 10

DB Tricep extensions
10 x 20
10 x 20
10 x 20
10 x 20

DB Laterall raise
10 x 15
10 x 15
10 x 15

So swoleeeeeeeeee. I <3 benching.

 

[JauntyAngle]

Thanks sherdog friends! You're the best!

3/8/2013

Warm up:
C2 Rower 500m 2:58
Med ball complex

Bench
bar x 5
bar x 10
65 x 10
75 x 5
85 x 5
95 x 8 rep PR

Reverse band Bench Press w/ miniband, not sure how much weight was taken off
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Ring rows
BW x 10
BW x 10
BW x 10

DB Tricep extensions
10 x 20
10 x 20
10 x 20
10 x 20

DB Laterall raise
10 x 15
10 x 15
10 x 15

So swoleeeeeeeeee. I <3 benching.

And I gather there have also been noodz? Good job, Swoledier.

 

[mdewey]

I like your bench routine. I must copy it.

Must've been cool to watch 135x10.

 

[WitchCraft]

And I gather there have also been noodz? Good job, Swoledier.

Ha, not this time. I've been taking monthly progress photos that will lead up to my bikini comp but I probably won't post them until the end. And thanks!

I like your bench routine. I must copy it.

Must've been cool to watch 135x10.

Yeah, I'm using 5/3/1 for all of my lifts right now. I was going to do BBB with the slingshot but I forgot to bring it to the gym so Steve suggested the reverse bands. It felt good to have a plate in my hands! But it also showed me how long I have to go until I can actually bench that on my own. It felt HEAVY unracking it.

 

[WitchCraft]

I wrote up my program for the next 10 weeks that will lead up to my next meet. It took me some time to get my shit together but I'm ready now!

This just includes my main lifts. I'll be doing a lot of accessory work as well to prep for the bikini.

 

[WitchCraft]

3/10/2013

Week 1, Meet Prep

Warm up:
C2 Rower 500m 2:50 minutes
Med ball complex
Foam rolling

Sumo deadlift (all beltless)
110 x 5
135 x 5
155 x 5
165 x 5
175 x 2
185 x 2
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1

Barbell Glute Bridges
110 x 10
155 x 10
155 x 15
155 x 15

Chins
BW x 5
BW x 5
BW x 5

Kettlebell shrugs
35 x 15
35 x 15
35 x 15

Kettlebell rows (each arm)
35 x 10
35 x 10
35 x 10

Notes: My sumo form is pretty horrible. But not as bad as my conventional. I'm making a video of a few sets from today and I'll post it in the main forum for a form check.

 

[WitchCraft]

 

[LegioTitan]

I feel like you could sit back farther and push your chest up a bit harder. Which could be a function of set up I reckon. Either way it looks like your butt could be more involved.

I'm no sumo expert or even very knowledgeable on the subject. I'd post it in drew's log. He seems to pull somewhat frequently with sumo here lately and perhaps he can speak intelligently on the subject.

Glad to see you have a plan in place for your next meet!

 

[WitchCraft]

Thanks Legio! It seems to be the consensus that I need to bring my chest up more and butt down.

3/11/2013

warm up
Bike 3:00min, got fatigued from this lol
Leg swings

Squat
bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Barbell Good Morning
bar x 10
65 x 5
75 x 5
75 x 5
75 x 5

Leg Press (two 45 plates)
15
15
15

Calf raises (two 45 plates, two 10 plates)
15
15

Notes: Legs are jello!

EDIT: Energy was high today. I'm on a new diet and I feel great so far. I'm eating a lot more fat than I used to and I notice I change in my mood (less anxiety) and energy. I'll be posting my food in here from now on. Sorry.

Meal 1: 1 cup oatmeal with frozen blueberries, 3 pieces of bacon, 3 whole eggs, glass of milk (breakfast of champions)
Snack: Greek yogurt, bag of mixed nuts
Meal 2: Spinach, Chicken breast, Tbsp. apple cider vinegar, shredded cheese
Meal 3: Spinach, Chicken breast, Tbsp. apple cider vinegar, shredded cheese
Peri-workout drink: 1/2 scoop vitargo, 1 scoop of protein powder, water
Meal 4: Tuna and shredded cheese on Ezekiel bread (not part of the diet, woops)
Will have protein shake before sleeping.

 

[miaou]

warm up
Bike 3:00min
Leg swings

Solid warmup.