My 1,300-Step Weight-Loss Program

Well, I may have put off getting serious about my weight until the last minute, but with 14 pounds to lose in 4 weeks in order to compete in my desired weight class on December 4th, I'm not going to go down without a fight. I may be swamped at work and unable to fit visits to the gym into my schedule (beyond weight training), but in a sense I have a gym located conveniently within my building.

Today I climbed the stairs to the top of my building and back down—twice (once in the morning, once in the afternoon). That's twice over 28 stories' worth of stairs, including those of 3 underground stories in my morning climb, for a total of something on the order of 1,300 stairs, up and down. 275, I'm coming to getcha...

Day Three, Week One: Heavy Bench Press

Every workout seems to be more encouraging than the last! As was the case with yesterday's squat workout, I started my bench lifting a certain predetermined amount of weight greater than I did at the start of the previous 5 weeks, but found it so easy that I increased the weight each additional set, lifting 300 in the final set for 7 reps instead of the planned 5! A 358 lb. bench press in competition is looking very reasonable! Oh, and I've FINALLY lost one pound. "Only" 14 more to go, in 4 weeks... Ugh...

Squat Day
Exercise	11/5 2010	Week Two	Week Three	Week Four
Bench Press	135x10
	185x10
	285x5
	290x5
	295x5
	300x7
45° Smith Press	140x12*
	150x11*
	150x6*
16" Floor Press	135x12
	155x12
	185x11
Triceps Pressdown	90x12 (P)
	95x9 (P)
	95x8 (P)
* Not counting weight of bar (P) Machine used at the PRO Club

Day Two, Week One: Squats

Oh man I think I'm gonna kick butt at the squat. Same squat routine as previous weeks (4x5, 4x4, 3x3 and 3x2) but with increased weight. I had intended to lead into the competition having done 3 sets of 2 at 470, which is 20 pounds heavier than the last week of the previous routine, and so accordingly I started today's workout by increasing the 4x5 by 20 pounds, from 360 to 380. But one set of 5 at 380 was pretty easy, so I did a second set of 5 at 385, a third set of 5 at 390 and a fourth set of 6 at 395! A successful third attempt in competition at 520 is starting to look very possible :)

Squat Day
Exercise	11/4 2010	Week Two	Week Three	Week Four
Squat	135x10
	185x8
	380x5
	385x5
	390x5
	395x6
Seated Row	140x12 (P)
	160x12 (P)
	180x11 (P)
Hang Clean	115x12
	115x10
	115x10
Back Extensions	0x12
	25x12*
	45x12*
* Plate held to my chest (P) Machine used at the PRO Club

Day One, Week One: Light Bench Press

Day one of my new workout was two days ago. These are the last four weeks of training before my upcoming competition, and I still have 15 pounds to lose (ACK!).

Speed Bench Day
Exercise	11/3 2010	Week Two	Week Three	Week Four
Bench Press (Explosive)	135x10
	185x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5
	245x5
Seated Shoulder Press	45x12
	50x12
	55x12
3-Board Press	275x5
	280x5
	285x5
Cable Triceps Extensions

The Fife Holiday Classic: 5-Week Countdown (Give or Take)

The Fife Holiday Classic is coming up, scheduled for Saturday, December 4th. That's 5 weeks from this Saturday. Ack! I still haven't lost any weight, which means I've got to lose about 3 pounds a week to make weight. Please keep me in your prayers!

This week is not really a training week. I'm giving my body a week to recover a bit, and am lifting very light just to make it easier to resume lifting heavy next week. Starting on Tuesday, November 2nd, I'll have about 4 weeks of heavy training to get ready for the competition. Crap, I'm getting nervous already...

Here is what I lifted at the YMCA Seattle Summer Classic back in June:

	Attempt 1	Attempt 2	Attempt 3	Total
Squat	182.5 kg. (402.2 lb.)	200 kg. (440.7 lb.)	217.5 kg. (479.5 lb.)	600 kg. (1322.5 lb.)
Bench	135 kg. (297.5 lb.)	147.5 kg. (325 lb.)	155 kg. (341.5 lb.)
Deadlift	227.5 kg. (501.5 lb.)	245 kg. (540 lb.)	245 kg. (540 lb.)

Here is what I tentatively plan on lifting in December:

	Attempt 1	Attempt 2	Attempt 3	Total
Squat	200 kg. (440.7 lb.)	217.5 kg. (479.5 lb.)	235 kg. (518.1 lb.)	652.5 kg. (1438.5 lb.)
Bench	147.5 kg. (325 lb.)	155 kg. (341.5 lb.)	162.5 kg. (358.2 lb.)
Deadlift	227.5 kg. (501.5 lb.)	240 kg. (529.1 lb.)	255 kg. (562.2 lb.)

Day Four, Week Four: Deadlifts—Plus New Personal Best and Milestone!

What a way to close out a 4-week training period! Before competing in June I managed an unofficial deadlift at 540 pounds, but in competition I received three red lights at that weight for "hitching" the bar up. Today I successfully deadlifted 545 pounds, slowly and steadily without "hitching," which is both a personal best and a milestone (5x45 + 1x25 plates on each end)! As the Fife Holiday Classic in early December draws nearer, I'm very encouraged, and think I may try to lift 560 on my third attempt if successful at 500 and 530.

Deadlift Day
Exercise	10/4 2010	10/11 2010	10/18 2010	10/25 2010
Deadlift	135x5	135x5	135x5	135x5
	225x3	225x3	225x3	225x3
	315x2	315x2	315x2	315x2
	405x1	405x1	405x1	405x1
	455x1	465x1	475x1	485x1
	505x1	515x1	525x1	535x1
	525x1	535x1	535x1	545x1
Wide Grip Overhand Pulldown	165x12 (P)	165x12 (P)	170x12 (Y)	170x12 (P)
	170x12 (P)	170x12 (P)	180x12 (Y)	175x12 (P)
	175x8 (P)	175x12 (P)	180x8 (Y)	180x10 (P)
Box Squats (Explosive)	225x3	235x3	245x3	255x3
	255x3	265x3	275x3	285x3
	275x3	285x3	295x3	305x3
	295x2	305x2	315x2	325x2
	315x2	325x2	335x2	345x2
Lying Hamstring Curls	25x12* (P)	35x12* (P)		40x12* (P)
	35x12* (P)	40x12* (P)		45x12* (P)
	40x12* (P)	45x8* (P)		45x8* (P)
Seated Hamstring Curls			140x12 (Y)
			160x12 (Y)
			180x12 (Y)
* Weight is per leg (P) Machine used at the PRO Club (Y) Machine used at the YMCA

Day Three, Week Four: Heavy Bench Press

I was hoping to do a little heavier than 340, but still, two reps at 340 should be comparable to one rep in competition at 358 with a pause on the chest. Breaking the record is at least within sight!

Squat Day
Exercise	10/1 2010	10/8 2010	10/15 2010	10/22 2010
Bench Press	135x10	135x10	135x10	135x10
	185x10	185x10	185x10	185x10
	275x5	295x4	315x3	340x2
	275x5	295x4	315x3	340x2
	275x5	295x4	315x5	340x2
	275x5	305x4	325x3
Incline Dumbbell Press	75x12*	75x12*	80x12*	85x12*
	80x12*	80x12*	85x12*	85x12*
	80x12*	85x11*	90x10*	90x11*
Smith Tricep Press	90x12**	130x12**	140x12**	140x12**
	110x12**	140x12**	145x12**	145x12**
	130x12**	145x9**	150x8**	150x12**
Seated Tricep Extension w/Rope	120x12 (P)	130x12 (P)	135x12 (P)	140x12 (P)
	130x12 (P)	140x12 (P)	140x12 (P)	145x12 (P)
	130x11 (P)	145x9 (P)	145x11 (P)	150x9 (P)
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club