Two and a Half More Pounds to Go...

I haven't done this in a while as my weight fluctuated for a while before my trip to Hawaii, and upon my return it appeared as though I'd put on a pounds or two. Having been back for almost a week, and with only just over 3 weeks until the YMCA Seattle Summer Classic, I figured it's important that I start tracking this closely and adjusting my caloric intake as necessary.

At 277.6 pounds, I'm just 2.6 pounds away from making the 275 weight class, and I've got 3 weeks to lose it. Ideally, I'd like to be a few pounds lighter than 275 in two weeks, so I don't have to starve myself or stress over my weight in that last week leading up to the competition. Please, keep me in your prayers.

Day Three, Week One: Deadlifts--New Best and Milestone!

The first of three weeks of training before my first competition and I achieved a new personal best in the deadlift: 505 pounds! Chalk and a belt make all the difference in the world; I think I could probably have done as much as 525 had I started heavier. Additionally, exceeding 495 was also a huge milestone for me.

Those of you with some experience at the gym know that barbell plates come in a few weight increments: 2.5, 5, 10, 25, 35 and 45 pounds. My milestones exist at 25x2 and 45x2 increments (a plate on each side). The bar weighs 45 pounds (typically), so whether squat, bench or deadlift, my milestones are at 135, 185, 225 pounds and so on. With four 45-pound plates on each side of the bar, deadlifting 405 was a big milestone. When I broke through 455, I was thrilled, and today I broke through the 495 milestone and beyond! Next stop, 545!

Deadlift Day
Exercise	6/2 2010	Week Two	Week Three	Week Four
Deadlift	135x3
	225x3
	315x2
	405x1
	455x1
	475x1
	495x1
	505x1
Seated Wide Grip Row	150x12 (P)
	170x12 (P)
	200x11 (P)
Underhand Pulldown	165x12 (P)
	175x10 (P)
	175x10 (P)

(P) Machines at the PRO Club

5k Training Day 2, Week 6 (Again)

In a post this morning I explained that I was following the Couch to 5k training program to prepare for the 2010 Firecracker 5k, and that after my bench press workout I hopped on the treadmill for day 2 of week 6 of the program. Because I really want to make sure I'm prepared, and in an effort to make weight for my upcoming powerlifting competition, this afternoon I repeated the workout but outside, which is considerably tougher (for me) than jogging on a treadmill:

• 5-minute brisk walk to warm up
• 10-minute jog
• 3-minute walk
• 10-minute jog
• 3-minute walk*
• 5-minute jog*

(*After the two 10-minute jogging intervals, I was still a ways from home, so I threw in an extra 5-minute jog.)

I actually felt somewhat better than I did on the treadmill this morning, which is promising except that I probably wasn't running as fast in the first interval as I had on the treadmill. Still, I'm encouraged.

IPF Promotional Video: This is Powerlifting!

The IPF recently released this promotional video, "This is Powerlifting!" Good stuff!

A Month 'til Midnight: Training For the Firecracker 5k

As I've mentioned once or twice, I'm not only training for the upcoming YMCA Seattle Summer Classic powerlifting competition on June 26th, I'm also training for the 2010 Firecracker 5k on July 3rd. I completed a 5k several years ago when I was first losing weight, but have not been running consistently since. As such, I'm a bit out of shape in that area.

To train for this upcoming run, I am following the Couch to 5k training program over at Cool Running. I haven't been very consistent, as it's proven difficult to train both for a powerlifting competition and a 5k. Nevertheless, I'm trying to make progress at the prescribed rate. This morning, after my bench press workout, I got on the treadmill and did day 2 of week 6, which consists of the following:

• 5-minute brisk walk to warm up
• 10-minute jog
• 3-minute walk
• 10-minute jog

I managed the first 10 minutes at 6.0 mph, but had to slow down to 5.5 mph to complete the second 10-minute jog. Day 3 this week will entail a full 25-minute jog. If I can manage that, I'll be confident I can jog the full 5k.

Day Two, Week One: Heavy Bench Press

Day two of the first of three training weeks leading up to my first competition. Heavy bench presses again, and like squats yesterday, I'm doing only this primary exercise. Again I'm pausing for a full second between reps, and whereas this week I'm doing 3's, for the next two weeks I'll be doing 2's. Whatever my maximum successful set of 2's is two weeks from today, that will be my opener at the competition. I see myself opening with maybe 345, which might just set me up for a successful second lift of 365 or more!

Heavy Bench Day
Exercise	6/1 2010	Week Two	Week Three	Week Four
Bench	135x10
	185x8
	225x4
	275x3
	290x3
	305x3
	315x3
	325x3
	325x2
	325x2

Day One, Week One: Squats--Plus New Personal Best!

My third day back from Hawaii and I met with my trainer for day one of my last workouts leading up to my competition. Three weeks of working out is all I have left! On my squat day I'm only doing squats, and with my IT band issues (which have returned with a vengeance) that will help a lot. My numbers are below, plus I achieved a new personal best, squatting 450--and it wasn't all that tough! My new belt really makes a difference.

Squat Day
Exercise	5/31 2010	Week Two	Week Three	Week Four
Squat	45x10
	135x5
	225x3
	285x2
	345x1
	375x1
	415x1
	435x1
	450x1