Time for a quick update on my off-season training, progress and goals.
As per my most recent update, I’m still planning on doing a deadlift-only powerlifting meet (or just doing a deadlift at a full powerlifting meet, anyway).
Training for that has been going OK, I think. It’s sort of difficult for me to tell, since it’s a new venture and I don’t have anything against which to measure my progress. And my progress seems slow, to be honest, with my deadlift numbers creeping up in tiny increments. But perhaps that’s just how it goes? I suppose it would be a bit odd to increase my deadlift by 30kgs in a week or something. That would rather suggest I just hadn’t been trying up until now.
So, where am I with the deadlift? Despite once pulling 140kgs, I haven’t managed to replicate that in training this year. I did however pulled 135kgs just before Christmas (for two sets of one rep), and that was after quite a few sets building up to the max attempt.
I’ve still no idea what I’ll manage to do in a competitive setting but I’m really just doing it for the experience. A PB (PR) would be great, but I won’t be disappointed if it doesn’t happen.
As for my other 2014 goals, yes I will certainly be competing in bodybuilding again 😀 . I’ve chosen my “A” goal, and have also identified a couple of shows which I might do in the run-up to that show. All will be revealed in due course, but it’s safe to say that the very earliest I will compete in bodybuilding this year will be late August.
I find January a funny month, hence why I don’t blog much about my training. I never feel there’s very much to say! But if there’s anything you’d like to know, or discuss, please let me know. I’d welcome the writing prompt!
I’ll leave you with a truly delightful session that my new training partner, Lady P, “enjoyed” about 10 days ago. I do two leg sessions per week, one is more squat/quad dominant and the other is more deadlift/hams focused.
1) Barbell backsquats in powerrack
warm up sets: 40kgs, 60kgs, 70kgs
working sets: 80kgs (12, 10, 10, 10)
2) “red” leg press (no idea what make this is but it’s a plate loaded one)
warm up set: 100kgs
working sets: 150kgs (4 x 10)
1 fast set at 100kgs – 7 reps wide stance, 7 reps regular stance, 7 reps narrow stance
3) nautilus leg extension (single legs)
3 sets to failure (each leg) 60kgs
1 dropset to failure 60/50/40kgs
4) nautilus duo squat machine
3 sets (310kgs, 310kgs, 285kgs all sets to failure)
5) glute/ham raises
2 sets, using a resistance band
What’s your main sporting goal for 2014?
And do you find January a funny month for training, too (or is it just me)?
Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.