December 08, 2016

being a mediocre weightlifter

I recently came to the realization that I was just about at my full genetic potential in weightlifting. My body is better suited to powerlifting than weightlifting. So I switched sports last week to powerlifting exclusively. But this week something happened that took me completely by surprise. I missed weightlifting. I missed the speed lifts. I missed my team. I missed the group workouts. And I especially missed my weightlifting coach Joaquin Chavez. I'm really glad I tried powerlifting because I learned something. I learned I'd rather be a mediocre weightlifter than a great powerlifter. So starting on Friday I'll be back with weightlifting at High Dessert Athletic Club. I feel like the last week I've been an athlete with no impulse control. "Hey, I'm a weightlifter. Now I've decided to dedicate myself to powerlifting! Now I'm a weightlifter again!" Man, the last couples weeks has been a trip.

December 06, 2016

new to powerlifting

I did my first powerlifting workout. It was so much fun. My delts burned so bad during the training session. I can't remember the last time I trained my delts. A decade maybe? Tonight I'll be doing my first powerlifting squat routine.

The powerlifting coach I hired is extemely knowledgeable. He trains a lot of top level powerlifters. But I'm a little frustrated with the lack of communication so far. When i have questions it usually takes a few days to get a response. Super late Sunday night I recieved my first workout for Monday. I had some questions about what I was doing so I sent an email early Monday morning. I still haven't recieved a response. It's been 24 hours since sending the email. I finished the workout 11 hours ago. To late now. If this happens frequently I'll find another powerlifting coach.

December 05, 2016

my first powerlifting workout

Today I'll be doing my my first powerlifting workout. For the first month so I'll be doing hypertrophy to build volume and more muscle to be able to tolerate the eventual load increases. It's all high intensity and short rest training for the next month.

My last two training sessions were tests. Those two tests were the hardest thing I've done in a very long me.  I was so sore after both of them I had to have my wife help me get dressed. It was a struggle to walk.

Both test/workouts were: do 5 reps starting at 135 lbs and go up 20 lbs each set until I can't do 5. Then go down to 3 reps and increase 10lbs each set until I can't do 3 rsps. Then go down to 1 rep and  and increase 5lbs until I couldn't get any more.

The 1st test I ended up doing a total of  16 sets and 54 reps of squat, 9 sets and 34 reps of bench. The second workout I did 15 sets & 65 reps deadlift and a ton of overhead press. To be honest, I think this was way to much. I was right on the edge of an injury on the squat workout.

Tonight I'll be doing the following, all with 45-60 second rest intervals.
Barbell bench 9x1 @ 225 lbs
Tate press 4x6-1
Superset the next two exercises
1) 5 sets incline DB press
2) one arm DB row 5 sets with 3 second negative, 2 seconds positive, and second pause at top
Superset next 2 exercises:
1) 4 sets Gironda DB swings x8 reps
2) 4 sets zottman curl x6-10 reps 3 second neg, regular up, then one second pause at top.



December 03, 2016

from weightlifting to powerlifting

A couple weeks ago I competed in the USPA New Mexico state powerlifting championships. Even though I'd been training really hard since I moved to Albuquerque in April my strength has decreased. After the meet I've been sitting on my butt, not working out, trying to figure this whole thing out. My training and eating has always been symbiotic. When I'm kicking butt at one I'm doing well in the other. So the last couple weeks has not been pretty. Of course I'm a weightlifter, not a powerlifter. But still.....

I trained with a guy, Philip Christopher, who was an AMAZING weightlifter. I could squat the same as him, but when it came to weightlifting he'd smoke me. I mean he crushed me into dustl! I can lift a 100k & a 125k. He could cllift lift a 130/160k. The difference is form. And the difference is frustrating as fuck. I still love the sport. But I think I'd be a much better powerlifter than weightlifter. I'd be a lot happier, successful, and less frustrated as a powerlifter. So yesterday I contacted a powerlifting coach, Rich Kahle out of Las Cruces New Mexico, and asked him to start training me. So, after 4 years of dedicating myself entirely to weightlifting I'm on to a new adventure. Powerlifting.

November 20, 2016

the 2016 US Powerlifting Association New Mexico state championships report

190/120/185/495k

Today I competed in the US Powerlifting Association (USPA) New Mexico state championships in Albuquerque New Mexico . I entered in the masters Super Heavy Weight  (SHW) division and the Open SHW division. I weighed in at 142.8k.

First up was the squat. I love the squat. It's my best powerlifting event. I assumed I was stronger than the last time I competed in a powerlifting meet in April because I've been training really hard the last 6 months for olympic style weightlifting. And usually weightlifting transfers over well to powerlifting. Oh boy was I wrong! In warm ups everything felt heavy. When I tried 396 pounds for warm ups I barely got it up. My opening squat for the meet as 418 pounds. It was highly likely that I'd bomb out in the first event! On my first attempt I was able to lift the 418 pounds (190k), but it was close. I went up a few kilos and missed my 2nd and 3rd attempts. But that's ok, with one good lift i was still in the game. And my one squat was actually a state record!!!! I was pretty disappointed to find out my squat has gotten weaker in the last 6 months. I've been training so hard!

The 2nd event was bench press. I hadn't trained bench at all since April, and I was afraid pushing out a max on my first time bench pressing in 6 months would cause an injury, so I successfully lifted a 265lb (120k) bench on my first attempt and stopped there. And amazingly that was a state record! Ha! It's good to be a 40-44 age group SHW. There aren't that many of us left! Victory through attrition!

In olympic style weightlifting I never deadlift heavy. The most i deadlift is a 130k to warm up for clean and jerks. So I started light, 407 (185k). I had a birthday party that I invited a dozen people I've met since moving to Albuquerque so I had to leave after my first deadlift or I'd be late to my party. And believe it or not my one light deadlift was a state record!!

My total of 190/185/120/495 was a state record. I took first place in the 40-44 age group SHW raw division and the open SHW division. That makes me the New Mexico state champion in both of those divisions! It was a good day.

Once I got to the house I was pretty disappointed to see only one of the twelve people I invited showed up to the party. I'm finding it difficult to build a group of friends here in Albuquerque.

November 14, 2016

rest makes for great training and a happy life

The last 10 weeks my body weight has gradually decreased. That's a first. My entire life my weight would fluctuate huge amounts in short periods of time. I think that has a lot to do with a few really wonderful things going on in my life right now:

1) I'm only working 40-50 hours a week. From 2006-2016 I worked 80-90 hours a week.

2) I'm sleeping almost 8 hours a night. This is the first time I've had that luxury since 2006!

3) I'm finally on a consistent schedule at work. For the first 5 months of my new career I didn't have a regular schedule. I was on call 24-7. I'd work all hours of day and night. That was harder than I thought it would be. But now I have enough senority to bid on a post. I'll be on this schedule until March when we post bid again.

4) I have a really fantastic sports nutrition coach. He's done a lot of work trying to get me out of my unhealthy habits and replace them with some great ones.

5) I have a world class weightlifting coach. With my new consistent schedule I'm able to be coached by him 3 out of my 4 training sessions a week.

All in all I'd say the last 6 weeks has been wonderful. I'd go as far as to say this has been one of the top two times of my life. I think I could get used to this.

Here's my weekly weight average the last 10 weeks.
9/11/16- 322
9/18/16-320
9/25/16- 321
10/2/16-321
10/9/16-320
10/16/16-317
10/23/16-317
10/30/16-318
10/6/16-316
10/13/16-315

November 13, 2016

first treadmill tabata of 2016

In addition to helping me with weight loss and a nutrition plan to continue to make strength gains for weightlifting, my nutrition coach has been trying to help me make lifestyle changes. I never thought that would work. Ever. But miracle of miracles, it has. Finding success with me has probably been one of the most trying and frusting goals of his life. But, by George, it's working. In addition to following his nutrition plan relatively well, I've started doing cardio 3 times a week. Today I did a treadmill tabata:
I did a warm up of 5 minutes, then I ran for 20 seconds on and then 10 seconds off @ a 12% grade at level 4 (15 minute per mile) for 10 rounds (5 minutes). The last 3 rounds I had to slow the pace and grab on to the bar to finish. Next time I think I'll lower the speed to a 3.6 (16:40). At that speed will probably be easy. But I haven't done cardio in years so it's better to start up slowly and build up then to get injured or throw myself into over training. After all, I am 40 years old. My body doesn't respond as well to new things as it used to.

November 05, 2016

USA weightlifting website and my results

I recieved and email from USA Weightlifting telling me my latest weightlifting meet had been entered into thier website. I'd never had that happen before. So I logged on and I found that thier website has been revamped since I was last on there. It seems easier to navigate. I found all my past weightlifting meets results, bodyweight, etc. I thought it might be fun to post all my results here. From here on I'll put all my meets and results at the bottom of every weightlifting meet results that I blog about.

12) Farewell to Ski
10/29/16
Weight: 142.69k
98(PR)/125(PR)/223 (PR)

11) NM Games
5/21/16
Weight: 142.77k
97(PR)/122(PR)/219 (PR)

10) High Dessert Spring Invite
4/24/16
Bodyweight: 142.6k
95(PR)/ 120(PR)/215(PR)

9) HDAC Spring Break Invite
3/12/16
Bodyweight: 143.8k
91/116(PR)/212(PR)

8) John Davis memorial Invitational 2
1/16/16
Bodyweight: 143k
91(PR)/112/203(PR)

7) Lift Outside the box Invitational
10/17/15
Bodyweight: 143k
87/115(PR)/202(PR)
6) NM Games
7/19/15
Bodyweight: 131.57k
87(PR)/108(PR)/195(PR)

5) The Miller Gym Anniversary invite
4/25/15
Bodyweight: 132.76k
86(PR)/105/191(PR)

4) The John Davis memorial invite
1/24/15
Bodyweight: 136.26k
83(PR)/107(PR)/190(PR)

3) The Jodi Invitational
11/9/14
Bodyweight: 140.83k
79(PR)/103(PR)/182(PR)

2) The Miller Gym Inaugural-The Kevin
7/26/1824
Bodyweight: 133.83k
76(PR)/100(PR)/176(PR)

1) The NM games
5/17/16
Bodyweight 128
65(PR)/89(PR)/153(PR)