Fitness, fitness, and more fitness!
- Thread starter shineyourlight
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I competed in my first powerlifting meet over the weekend. It was pretty fun. I was nervous at first and didn't know how to properly warm up to be ready just in time to lift on the stage.
So I was warmed up earlier than I am used to and had to wait longer to lift the heavy weights than I was used to. But it worked out pretty well.
I just need to figure out how to balance the nerves and adrenaline so I can think clearly while lifting, and remember my cues. I didn't think adrenaline would be an issue because I am a calm lifter. But I still got pretty pumped up. And scared I was going to puke in front of about 200 people...
So I was warmed up earlier than I am used to and had to wait longer to lift the heavy weights than I was used to. But it worked out pretty well.
I just need to figure out how to balance the nerves and adrenaline so I can think clearly while lifting, and remember my cues. I didn't think adrenaline would be an issue because I am a calm lifter. But I still got pretty pumped up. And scared I was going to puke in front of about 200 people...
That is awesome, Grandpa! Were you able to hit your PR? Tell us more!
So... My return to this thread coincides with my return to fitness. After a long layoff owing to shoulder injury and exams, I am now returning to training again. I have now learnt (through the hard way) that it is important to respect the barbell, keep out my ego while training and never take my body for granted.
I want to bulk up a bit, get back to bettering my PRs and working towards 8% PBF.. with the newfound respect towards my body and the iron.
T
torus
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I'm drink what I call torture juice, every now and then. A mix of green tea (1 cup using 2 bags, at least, cooled to rm temp), 2 to 3 tbsp of apple cider vinegar, some lime juice ( maybe 5 ml), and 3 pieces of tiny red pepper, minced. With some exercise, and combined with intermittent fasting. No results yet. God help me be consistent. I hope I can be as successful as when I lost 30 lbs in 2 mos. That was when I had an all steamed diet with no sweets coupled with exercise, to get rid of bladder stones.
Haha oops I should have mentioned I take intervals every few minutes, 6kph brisk walk, sometimes 5.5kph... with my incline stuck at 1. I think that's why I got sore all day after that lol.
Always lift with controlled motion, never jerk or bounce the weight.
And warming up first is the best way to prevent injury....now I must get back to eating my donuts...
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Always lift with controlled motion, never jerk or bounce the weight.
...now I must get back to eating my donuts...
I have never jerked or bounced the weight before because my trainer, thankfully, has been a sober head. What I learnt after my injury was that no weight is easy, even if it is much lower than your PR.
Entering the third week of a twelve week bulking workout plan. I decided to take it seriously and count "macros" and all of that, which I never do. I've only been doing that for two days now and it is what it is. I'm averaging 3536 calories, 210g protein, 334g carbs, and 146g fat. I'm going to try to up the carbs and bring the fat down just a bit.
Did a leg workout this morning, mostly dropsets/supersets, so a lot of volume and energy put into it.
Leg Press: 2 dropsets of 30 reps per drop
Dumbbell Squat: 2 dropsets of 25 reps per drop
Leg Extensions: 3 double dropsets of 20 reps per drop
Supersets
Lying Leg Curls: 5x20
Dumbbell Deadlift: 5x15
Seated Calf Raise: 4x20
Standing Calf Raises: 4x20
Flat Bench Leg Pull-In: 4x20
Leg Pull-In: 4x20
Did a leg workout this morning, mostly dropsets/supersets, so a lot of volume and energy put into it.
Leg Press: 2 dropsets of 30 reps per drop
Dumbbell Squat: 2 dropsets of 25 reps per drop
Leg Extensions: 3 double dropsets of 20 reps per drop
Supersets
Lying Leg Curls: 5x20
Dumbbell Deadlift: 5x15
Seated Calf Raise: 4x20
Standing Calf Raises: 4x20
Flat Bench Leg Pull-In: 4x20
Leg Pull-In: 4x20
I got 430lbs on the squat but failed at 451lbs, my 3rd and final attempt. That would have been a squat PR. I was too worried about depth and didn't concentrate on bar path, knees and chest...
I got 286.6 on bench on my 3rd attempt which is a PR. My 2nd attempt was 275 which was my old PR.
I got 501 on deadlift on my 3rd attempt which is a PR. My 2nd attempt was 474 which was my old PR.
474 went up pretty good but I was worried about failing the last lift because it had been a long day so I told the people at the desk that my last attempt would be 485. That would give me my 1200 lb total that I wanted.
My oldest daughter immediately asked me what my last attempt would be and I told her 485. She said get back up there and tell them 500. She said the last one went up way easy for me. So I went back up and changed it to 501.
501 went up pretty fast too. When I was done my daughter said she should have told me 520... lol
I was worried the most about bench and deadlift and they went the best. I thought I had the squat in the bag because its my best lift and that's the one I failed at...
I was actually worried that I would fail my first attempt at squat. My last warmup at 365 x 3 felt super heavy. If you fail your squat 3x you are out of the meet. For some reason, when I got up there and put 407 on my back it felt really light. After that my nervousness level went down quite a bit and I settled down, a little... The nervousness to adrenaline ratio moved slightly in favor of adrenaline...
Woah, this is very intense. No way I can ever work up those weights!! How many years have you been training?
It will be 2yrs in March. And I think I will be going to another powerlifting meet then too. There is one that is even closer to where I live than the last one...
Anyone can lift heavy weights. It just takes determination, patience and discipline. Your body WILL adapt to the overload placed on it. Maybe not as quickly as someone else or maybe not as intensely as others but it will adapt eventually.
That's what I like about weights. Its like the race between the tortoise and the hare. The hare runs around and gets distracted thinking the tortoise will never catch up. But the tortoise has a patient determination mixed with discipline. When I lift weights I don't worry about how much someone else can lift. I am just going at my own pace. I know the discipline required to lift those weights and I appreciate the work that others have put into it.
Plus, I just like it...
Which, for you, would be what, 2600-2800 calories?? Taking into account your workouts...
I'm just getting into counting all of this stuff, but I think 2800 is around my ideal maintenance level. I'd want to go about 500 calories less than that if I were doing a shred. I'm still figuring out the macros though; I know it's different for everyone based on metabolism, etc. I definitely need to up the carbs a bit.
H
