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2008 Competition Prep and Training
- Thread starter Tatyana
- Start date
Tatyana
Elite Mentor
Re: 2008 Competition Preparation
I will elaborate on diet later, but more or less it is the anabolic diet, which is low carb, high protein, high fat M-F, then high carb on the weekends.
Oddly enough, since I have dropped my carbs to less than 30 g/day (I am not counting right now), but I found it easier than when my carbs were 60-80 g.
I am taking most of my carbs in after training.
I did my first day of doggcrapp on Monday, it was odd adjusting to Hammerstrength machines again.
I was thinking I may have to switch back to carbs as some of my lifts felt weak until I did rack dead lifts, and I had no problem with 100 kg/220 lb (except for my grip).
I had that lovely dull ache in my body yesterday.
This is the best bit, I developed tendonitis in my shoulder about a month, month and a half ago, and even with the three weeks break, it flared up immediately.
I have been doing the extreme stretching and the stretching that Dante recommends to sort out 90% of all shoulder problems, and my shoulder felt great after doing chest and shoulders. JOY.
Legs tonight, which could be interesting as I think I have broken both my baby toes doing Penjak Silat.
I think Silat will be my cardio for the next few months.
Define experimenting.
Also, post progress pics
I will elaborate on diet later, but more or less it is the anabolic diet, which is low carb, high protein, high fat M-F, then high carb on the weekends.
Oddly enough, since I have dropped my carbs to less than 30 g/day (I am not counting right now), but I found it easier than when my carbs were 60-80 g.
I am taking most of my carbs in after training.
I did my first day of doggcrapp on Monday, it was odd adjusting to Hammerstrength machines again.
I was thinking I may have to switch back to carbs as some of my lifts felt weak until I did rack dead lifts, and I had no problem with 100 kg/220 lb (except for my grip).
I had that lovely dull ache in my body yesterday.
This is the best bit, I developed tendonitis in my shoulder about a month, month and a half ago, and even with the three weeks break, it flared up immediately.
I have been doing the extreme stretching and the stretching that Dante recommends to sort out 90% of all shoulder problems, and my shoulder felt great after doing chest and shoulders. JOY.
Legs tonight, which could be interesting as I think I have broken both my baby toes doing Penjak Silat.
I think Silat will be my cardio for the next few months.
OneBreath
Elite Mentor
I used to be on the anabolic diet. The one thing i had to do was time my workouts around the weekend carb load. I would rest saturday on the first day, then sunday i would lift and feel an incredible intensity in the gym. This intensity would last until about wed. At that point i would start feeling a tad depleted and weak. I would make Thur and Fri cardio only days since lifting was almost out of the question. If i tried i would just get frustrated.
It also took me a few carbloads before i had it down. After the initial 12 day low carb induction i went a little overboard on my first carbload
Good Luck!
It also took me a few carbloads before i had it down. After the initial 12 day low carb induction i went a little overboard on my first carbload
Good Luck!
Tatyana
Elite Mentor
This week in doggcrapp:
A few new PBs
Stiff leg deadlift 80 kg/176 lbs x 7/6 reps
I had to look in my log book as I was thinking 'NO, I didn't do that much'. It is mostly my grip that is holding me back
Rack deadlifts 120 kg/264 lb x 7 - 110 kg/242 lb x 7
I am also loving the Silat training, the moves are so natural to the body, it is very intuitive.
A few new PBs
Stiff leg deadlift 80 kg/176 lbs x 7/6 reps
I had to look in my log book as I was thinking 'NO, I didn't do that much'. It is mostly my grip that is holding me back
Rack deadlifts 120 kg/264 lb x 7 - 110 kg/242 lb x 7
I am also loving the Silat training, the moves are so natural to the body, it is very intuitive.
Tatyana
Elite Mentor
Saturday 30 min of Hatha yoga and I also went out dancing, no proper sweat set as I wasn't in London, but still great.
Sunday - Upper body
No training buddy so on the old smith machine
I think the bar weighs about 20 kg/45 lb and there is some resistance on it.
Chest - Incline Smith Machine Bench
Warmup - one set of 20 on empty bar
Working set - 25 kg/55 lb + bar- 8 reps - 4 reps - 4 reps
Shoulders - Smith machine military press to front
Warmup - one set of 20 on empty bar
Working set -25 kg/55 lb + bar - 7 reps -4 reps - 2 reps
Triceps - Smith machine reverse grip bench press
Warmup - one set of 20 on empty bar
Working set 10 kg/22 lb + bar - 10 reps - 5 reps - 5 reps (need to go heavier)
Back Width - wide grip pull-ups
5 reps - 2 reps - 1 reps
(LOLOLOLOLOLO, my extra weight right now is making this really difficult)
Back Thickness - bent over bar bell rows
Warmup 1 set 20 reps on empty oly bar 20 kg/45 lb
working sets 1 x 7 reps on 50 kg/110 lbs
1 x 6 reps on 50 kg
This morning, 45 min run with my neighbour then 30 min of Hatha yoga.
Sunday - Upper body
No training buddy so on the old smith machine
I think the bar weighs about 20 kg/45 lb and there is some resistance on it.
Chest - Incline Smith Machine Bench
Warmup - one set of 20 on empty bar
Working set - 25 kg/55 lb + bar- 8 reps - 4 reps - 4 reps
Shoulders - Smith machine military press to front
Warmup - one set of 20 on empty bar
Working set -25 kg/55 lb + bar - 7 reps -4 reps - 2 reps
Triceps - Smith machine reverse grip bench press
Warmup - one set of 20 on empty bar
Working set 10 kg/22 lb + bar - 10 reps - 5 reps - 5 reps (need to go heavier)
Back Width - wide grip pull-ups
5 reps - 2 reps - 1 reps
(LOLOLOLOLOLO, my extra weight right now is making this really difficult)
Back Thickness - bent over bar bell rows
Warmup 1 set 20 reps on empty oly bar 20 kg/45 lb
working sets 1 x 7 reps on 50 kg/110 lbs
1 x 6 reps on 50 kg
This morning, 45 min run with my neighbour then 30 min of Hatha yoga.
Tatyana
Elite Mentor
I think I am ok for the five days low carbs, I keep putting off doing the whole proper counting calories and macro things, and doing it in my head for rough estimates.
And I KNOW that isn't the best way to go about things.
I am just sort of enjoying the freedom to eat, but I am missing being a bit leaner and more muscular looking.
I think if anything, I am eating too many nuts and seeds for the carbs.
Tatyana
Elite Mentor
Ok to catch up for this week................
Monday morning, 45 min run along the seafront with my neighbour.
I trained legs too soon, Monday night, and it had a detrimental impact on how much I could lift.
Biceps-BB bodydrag/Gironda curls
Warm-up 20 reps at 11 kg/25 lbs
Working set 4 reps on 29 kg/65 lbs (too heavy)
5 - 3 reps on 27 kg/60 lbs
Forearms - reverse curls
Straight set 20 reps 13 kg/30 lbs (could go heavier)
Leg press for calves
This includes really slow reps and extreme stretching
8 reps on 120 kg/264 lb
Seated Leg Curls/cable machine
Warmup 1 set 20 reps on 20 kg/45 lbs
Rest Pause 10 - 7 - 7 on 50 kg/110 lbs
Squats
Warmup
20 reps on 20 kg/45 lbs
7 reps on 60 kg/132 lbs
7 reps on 80 kg/176 lbs
Working set 7 reps on 90 kg/198 lbs
Widow maker on plate loading cybex machine
20 reps on 150 kg/330 lb
I was really disappointed with my squats, this was where I could tell I was training too soon, there was this tension/pulling/pain in my lower back, upper glutes so I couldn't go for it.
Tuesday - 2 hours of Penjak Silat
Wednesday - 45 min run at a cracking pace with my neighbour, it was FREEZING but good
Thursday
Hammerstrength (HS) Incline chest
warmup - empty x 20 reps, 5 kg/12 lbs/side x 20 reps
Working set/rest pause 11 - 4 - 3 reps at 25 kg/55 lbs
(up 5 kg)
HS military press
Warmup empty x 20, 5 kg/12 lbs/side x 12 reps
Working sets 5-5-3 at 22.5 kg/50 lbs
Triceps Straight bar cable press downs
Warmup 20 reps x 22.5 kg/50 kg
Working sets/rest pause 9-5-4 at 35 kg/77 lbs
Back width
Close grip cable pull downs
Warmup 2 x 12 reps at 25kg/55 lbs
Working set/rest pause 9-4-2 55 kg/121 lbs
Back thickness
Rack dead lifts
warmup 20 reps x 2 at 20 kg/45 lbs
working (straight sets) 6-6-6 at 120 kg/264 lbs
Still having trouble with my grip even with wraps.
Friday am
45 min run on seafront
I was meant to go to Penjak Silat last night to work on the ground moves, but I was knackered.
Monday morning, 45 min run along the seafront with my neighbour.
I trained legs too soon, Monday night, and it had a detrimental impact on how much I could lift.
Biceps-BB bodydrag/Gironda curls
Warm-up 20 reps at 11 kg/25 lbs
Working set 4 reps on 29 kg/65 lbs (too heavy)
5 - 3 reps on 27 kg/60 lbs
Forearms - reverse curls
Straight set 20 reps 13 kg/30 lbs (could go heavier)
Leg press for calves
This includes really slow reps and extreme stretching
8 reps on 120 kg/264 lb
Seated Leg Curls/cable machine
Warmup 1 set 20 reps on 20 kg/45 lbs
Rest Pause 10 - 7 - 7 on 50 kg/110 lbs
Squats
Warmup
20 reps on 20 kg/45 lbs
7 reps on 60 kg/132 lbs
7 reps on 80 kg/176 lbs
Working set 7 reps on 90 kg/198 lbs
Widow maker on plate loading cybex machine
20 reps on 150 kg/330 lb
I was really disappointed with my squats, this was where I could tell I was training too soon, there was this tension/pulling/pain in my lower back, upper glutes so I couldn't go for it.
Tuesday - 2 hours of Penjak Silat
Wednesday - 45 min run at a cracking pace with my neighbour, it was FREEZING but good
Thursday
Hammerstrength (HS) Incline chest
warmup - empty x 20 reps, 5 kg/12 lbs/side x 20 reps
Working set/rest pause 11 - 4 - 3 reps at 25 kg/55 lbs
(up 5 kg)
HS military press
Warmup empty x 20, 5 kg/12 lbs/side x 12 reps
Working sets 5-5-3 at 22.5 kg/50 lbs
Triceps Straight bar cable press downs
Warmup 20 reps x 22.5 kg/50 kg
Working sets/rest pause 9-5-4 at 35 kg/77 lbs
Back width
Close grip cable pull downs
Warmup 2 x 12 reps at 25kg/55 lbs
Working set/rest pause 9-4-2 55 kg/121 lbs
Back thickness
Rack dead lifts
warmup 20 reps x 2 at 20 kg/45 lbs
working (straight sets) 6-6-6 at 120 kg/264 lbs
Still having trouble with my grip even with wraps.
Friday am
45 min run on seafront
I was meant to go to Penjak Silat last night to work on the ground moves, but I was knackered.
Tatyana
Elite Mentor
Biceps
Seated decline DB curls
Warmup 12 reps on 6 kg/13 lbs
Rest pause 9-5-3 reps on 12 kg/26 lbs
One rep up on every rest pause
Forearms
Straight set of 14 repso 18 kg/40 lb
Stretch 50 sec had to drop it
Standing calf raises
Warmup 20 reps on 20 kg/45 lbs
Straight set 8 reps on 80 kg/176 lb
Hamstrings
Stiff leg dead lifts
Warmup 20 reps on 20 kg/45 lbs - 10 reps on 40 kg/88 lbs
Straight sets 8-7 reps on 80 kg/176 lbs
One rep up on both sets
Quads
Cybex Leg press 45 degrees
Warmup 20 reps on 40 kg/88 lbs - 10 reps on 160 kg/352 lbs
Straight sets 8-7 reps on 240 kg/528 lbs
Widowmaker 20 reps on 140 kg/308 kg
I made some really un-ladylike sounds on leg press
Seated decline DB curls
Warmup 12 reps on 6 kg/13 lbs
Rest pause 9-5-3 reps on 12 kg/26 lbs
One rep up on every rest pause
Forearms
Straight set of 14 repso 18 kg/40 lb
Stretch 50 sec had to drop it
Standing calf raises
Warmup 20 reps on 20 kg/45 lbs
Straight set 8 reps on 80 kg/176 lb
Hamstrings
Stiff leg dead lifts
Warmup 20 reps on 20 kg/45 lbs - 10 reps on 40 kg/88 lbs
Straight sets 8-7 reps on 80 kg/176 lbs
One rep up on both sets
Quads
Cybex Leg press 45 degrees
Warmup 20 reps on 40 kg/88 lbs - 10 reps on 160 kg/352 lbs
Straight sets 8-7 reps on 240 kg/528 lbs
Widowmaker 20 reps on 140 kg/308 kg
I made some really un-ladylike sounds on leg press
