Wouldn't Win Biggest Loser... But 20 Pounds Ain't Too Shabby

On April 6th I posted "Transparency in Weight Loss." I began making public my weight in the hopes the transparency would help me succeed at losing weight, knowing that about 3 months later I would need to have gone from 291.6 to 275 in order to compete in my desired weight class at the YMCA Seattle Summer Classic.

Today I posted "Creating Some Wiggle Room," explaining that at 271.6 I'll be confident at weigh-in with a few pounds of wiggle room. That's exactly 20 pounds in about 10 weeks, an average weight loss of 2 pounds per week! Okay, so I wouldn't win The Biggest Loser, but 20 pounds ain't too shabby!

Creating Some Wiggle Room

Down from 274.4 to 271.6, nearly 3 pounds lighter in as many days! Even if I were not to lose any more weight during the next week, I'd feel pretty confident at weigh-in with the wiggle room I've created. W00T!!!

Day Three, Week Three: Deadlifts--Plus New Personal Best!

Today was my last deadlift workout before the YMCA Seattle Summer Classic next Saturday, and it was a great one. I felt supercharged, and had planned on lifting a new best of 530 for my last lift, but skipped it and successfully lifted 540! I'm pumped!

Now the difficult task of deciding what I'll attempt in competition. I'm thinking I'll open with 232.5 kg., or 511.5 lbs. I've successfully lifted more than that for 3 weeks in a row. As it turns out, according to the latest USAPL Washington State Men's Open records, the record deadlift in my weight class and RAW division is 262.5 kg., or 578.7 lbs. It's a long shot, but I might be able to beat that on my third lift, so for my 2nd attempt I'll cut the difference nearly in half at 245 kg., or 539 lbs. Finally, if successful in my 2nd lift, perhaps I'll aim high at 265 kg., or 583 lbs. It'll be last lift of the day, so heck, why not?

Deadlift Day
Exercise	6/2 2010	6/10 2010	6/17 2010	Week Four
Deadlift	135x3	135x3	135x3
	225x3	225x3	225x3
	315x2	315x2	315x2
	405x1	425x1	430x1
	455x1	475x1	480x1
	475x1	495x1	500x1
	495x1	515x1	520x1
	505x1	525x1	540x1
Seated Wide Grip Row	150x12 (P)	200x12 (P)	200x12 (P)
	170x12 (P)	210x12 (P)	210x12 (P)
	200x11 (P)	220x8 (P)	220x8 (P)
Underhand Pulldown	165x12 (P)	165x12 (P)	165x12 (P)
	175x10 (P)	175x12 (P)	175x12 (P)
	175x10 (P)	180x10 (P)	180x10 (P)

(P) Machines at the PRO Club

Day Two, Week Three: (Even Worse) Bench Presses

A week ago I had a bad bench press day, and this morning I'm left even more discouraged, having seemingly weakened still further. (It's a good thing my weight was what it was this morning or I'd be left seriously disheartened.)

The problem is, whereas last week the cause of my failure seemed quite evident (I had fatigued my pressing muscles the day before), I have no such clear mistake from which to learn today. I haven't exercised my arms in days, and didn't lift at all yesterday. I ate breakfast before lifting, and I think I got enough sleep. Why, then, did I do even more poorly today than last week?

I suspect my form is faltering. In particular, I think I've been unintentionally reverting to the way I used to bench, with my elbows flaring out to the sides instead of staying tucked in to my sides. Take a look at this video for an example of what I think is good form:

You can see in this video that his elbows remain tightly tucked in throughout the movement. When I started doing this back in December, I was immediately able to lift more weight. I think, however, that in recent weeks my elbows have been making their way increasingly back out to the sides again. That may explain a decrease in the weight I can lift last week and a further decrease today.

Perhaps for my 4th workout day this week, instead of doing the supplemental presses I've done for two weeks, I'll practice proper bench press form with lighter weights so that it will come more naturally in competition. In any case, the difficulty now is determining what my three attempts will look like.

Two weeks ago I successfully lifted 315 for three repetitions, including the second-long pause on my chest, and did so for two repetitions last week. Since I managed one repetition at 315 this morning, across multiple sets, I think I will open with 142.5 kg., or 313.5 lbs. If, having improved my form by then, my opener goes well, I'll attempt 150 kg., or 330 lbs. Finally, though I had hoped to break the Washington State RAW bench record for my weight class in my second lift, I think it's wiser to reserve that for my third lift if successful in my first and second, in which case I'll go for 155 kg., or 341 lbs.

Heavy Bench Day
Exercise	6/1 2010	6/8 2010	6/16 2010	Week Four
Bench	135x10	135x10	135x10
	185x8	185x8	185x8
	225x4	225x4	225x4
	275x3	285x2	285x2
	290x3	300x2	300x2
	305x3	315x2	315x1
	315x3	330x1	325x1
	325x3	325x1	315x1
	325x2	325x1	315x1
	325x2	325x1

Over the Hump: Making Weight

2 days ago I was 275.2. This morning, 274.4, a half pound lighter than I need to be to make weight at the YMCA Seattle Summer Classic a week from Saturday. I must remain diligent to lose another pound or two and minimize any risk of failing to make weight due to differences between my scale and theirs or due to day-to-day weight fluctuations. But for the time being it appears I'm over the hump, and I'm very encouraged.

Just About There (But Too Close For Comfort)

4 days ago I was 276.6, and now I'm 275.2, 1/5 of a pound over what I need to weigh to make weight. My excitement is tempered, in that I've been weighing myself in the mornings but this was taken in the afternoon. Furthermore, it's too close for comfort, as I need to have enough wiggle-room to account for any differences between my scale and the official one, as well as normal day-to-day weight fluctuation.

Still, losing nearly a pound and a half in 4 days is a good sign, given that I have nearly 2 weeks before I weigh in. This is especially the case since whereas in the past 4 weeks I've spent a lot of time on vacation, doing very little cardio and not eating carefully, for the next 2 weeks I'll have lots of opportunities to do cardio and will be able to more diligently watch what I eat. It's coming down to the wire, and so long as I'm careful, I'll make weight. Lord give me strength to be disciplined!

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

Well, I was a bit nervous going into this workout knowing that it was my last squat day before my competition in just under two weeks. Nevertheless, I managed to break my previous personal record, squatting 480 pounds! This was a really tough lift, but I went plenty deep and made consistent--albeit slow--upward progress throughout the movement. My goal originally was to squat 495 in competition, but that might be a tad bit lofty; it certainly will not be my first or second attempt.

With my last squat workout out of the way, it's time to start deciding what my attempts will look like in competition. My trainer suggested a "no-brainer" for my opening lift, one at which I'm sure to succeed so there's not much risk of facing the psychological setback resulting from missing my first lift.

With that in mind, I think I'll open at 205 kg., or 451 lbs., which I've basically lifted successfully for 3 weeks in a row now. Assuming I succeed in my opener, I think I'll attempt 217.5 kg., or 478.5 lbs., in my second lift. That's slightly less than today's 480, so I'm pretty certain I'll succeed, and yet it's heavy enough to be proud of. Finally, I might go for 225 kg., or 495 lbs. That will be tough, but it's within the realm of possibility, and I won't be upset if I fail.

Squat Day
Exercise	5/31 2010	6/7 2010	6/14 2010	Week Four
Squat	45x10	45x10	45x10
	135x5	135x5	135x5
	225x3	225x3	225x3
	285x2	285x2	285x2
	345x1	360x1	375x1
	375x1	390x1	405x1
	415x1	430x1	445x1
	435x1	450x1	465x1
	450x1	465x1	480x1

My Name in the Record Books? Might Just Happen...

Until moments ago, had anybody asked me if I stood a chance of setting any records in the upcoming YMCA Seattle Summer Classic, I'd laugh and dismiss the notion immediately. In fact, I did just that at the gym earlier today. However, at the suggestion of fellow lifter Jill Joiner-Wong, I looked it up. To my amazement, I just might!

According to the latest USAPL Washington State Men's Open records, the record lifts for a RAW lifter in my category are too heavy for me this time around, with one exception: the bench press. The current record is 336 pounds*, and I planned to open with at least 325 pounds, and fully expected to bench more than 336 in my second or third lift! So as it turns out, you, my readers, might see my name in the record books in the not-too-distant future!

* Some lifters choose to compete only in the bench press or only in the deadlift. The record for a RAW lifter in my weight class doing only the bench press is significantly heavier, but is tracked separately from the record bench press amongst those competing in all three lifts.

Day Four, Week Two: Supplemental Presses

Back from yet another trip, this time family camping with my son's Cub Scout pack. Having returned, I resumed training today, wrapping up my second of three weeks of training before the YMCA Seattle Summer Classic.

Supplemental Presses
Exercise	6/7 2010	6/13 2010	Week Three	Week Four
Neutral Grip Bench Press	85x12	90x12
	95x12	95x12
	100x10	100x10
Pushups	20	20
	12	16
	14	16
Dumbbell Shoulder Press	60x6	60x10
	60x5	60x9
	60x6	60x9
Triceps Pressdown	160x12 (Y)	170x12 (Y)
	170x12 (Y)	180x11 (Y)
	180x9 (Y)	185x8 (Y)

(Y) Machines at the YMCA