Strong on the deads, good job.
[quote]AlisaV wrote:
I’m glad to be back too. So glad, in fact, that I’ve started to have dreams about squatting.
Food: 1752 kcal, p/f/c 135.0/102.5/53.7
I’m going to keep eating oatmeal for breakfast, I think, despite the carbs, and instead not have silly dessert escapades on the weekends. I’m so intensely a breakfast person that I really like having oatmeal AND an omelet.[/quote]
I love oatmeal so much that I have it for breakfast every morning. I never get tired of it.
fun upper body day:
press: 10@50, 5@60, 5@65, 2x3@70
chest press (machine) 10@97, 8@117, 8@127
dips: 3x10
renegade rows (first time doing these) 3x5 each arm @17.5
hard to balance here!
dumbbell curls: 3x10@22.5
bent-over rows: 10@45, 2x8@65, 7@75, 5@85
[quote]AlisaV wrote:
Back to school! Papers, exams … and gym access!
Today was honest but unimpressive – did a little bit less than my past maxes. Understandable, since i was sitting on my bum most of the time, and I think I should be back to normal in a week or so.
Bench: 10@45, 10@65, 5@85, 5@95, 3@105
No wrist pain this time.
Squat: 10@45, 5@85, 5@95, 5@115, 5@125, 1 (ish) @135
Deadlift: 10@65, 5@115, 5@135, 5@155, 3@175
curls: 3x10@40
lat raises: 5x12@15
incline situps: 2x20
An ancillary goal right now is to get stronger arms – i.e. actually increase the amount I can curl. Because at the moment this is pretty silly. [/quote]
Regarding curl strength, you can ramp up the weight just like you are with DLs. May want to use a slightly higher rep goal (I like 5) depending on how your joints / tendons feel. I have some lingering tendonitis, not due to this training approach, that is OK if I get enough ramping sets in.
Two approaches that have been working for me recently for pretty much any muscle group: ramp up to a 3 or 5 RM, then either one back off set for higher reps (10-15) or, my new favorite stolen from CT, ramp up then do 5x5 with about 10% less weight.
Thanks for the advice!
DId the ROTC workout. Turns out there’s no mystery to PT – they just do calisthenics (like in gym class) and running. In this case, an easy 3 miles, for the benefit of us visitors. Turns out, I can do it just as well as anyone else.
But cadences are weird. They’re like gruesome nursery rhymes. “If I die in a combat zone, pack me up and send me home.” Very embarrassing singing that while safe at college. Even more embarrassing, being next to friends of mine who actually are going to be in the army when they graduate.
And – I have confirmation! The meet is on, and the guy who told me about it will tell me about procedural stuff (commands, picking openers, etc.)
Now I’m thinking “oh my god what am I getting into.”
Any advice you all have would be great.
JUST DO IT!!!
Thats my advice! 
Congrats on the meet, don’t stress, they are alot of fun. What fed are you competing in? The first thing I would do is join it an get the lifter’s handbook, get familiar with the rules, and make sure all of you gear is conforming ahead of time, like singlet, underwear, socks, belt, etc. You don’t want to have to worry about getting the right gear on the day of the meet. It sounds like you are going with experienced lifters, so that should be a big advantage.
jjackkrash – it’s USAPL. I’ll be competing raw, actually. I’ve never tried gear, don’t know anything about it, don’t really want to buy it. I’ve tried squatting with a belt once or twice but it didn’t allow me to move heavier weights, so I’m not sure that’s worth buying either.
Socks and underwear matter??
numbers not quite back to normal but getting there.
bench: 10@45, 10@65, 5@85, 5@95, 3/2/2@105
squat: 10@45, 10@65, 5@85, 5@95, 5@115, 5@125, 2/3/2@135
powerclean: 10@65, 10@75, 8@85, 5@95, 1/2@100 (PR!)
good morning: 10@45, 10@65, 10@75, 10@85, 7@95
3/2/2/2/1 pullups
90 flutter kicks (ab thing)
35 pushups (most I’ve done at one time)
Yup.
http://www.usapowerlifting.com/lifterscorner/USAPLHandbook2.pdf
Check out sections 2.3 and 2.4.
Socks mainly matter for deadlift. Check out the socks in my Avatar. They worked for squats, but I had to change to ones that came to the knees for deadlift. Having the rights stuff in advance is one less thing to stress about at the meet.
Edit: By gear I was referring to “stuff” generally you will wear at the meet, not squat suits and bench shirts, etc.
WTG for the 100 powerclean!
Shoot – does that mean I need a singlet?
(i.e. showing up in a t-shirt and shorts is apparently not legal?)
I do have high socks, good preppie that I am.
food: 1461 kcal, p/f/c 142.6/71.1/39.9
[quote]AlisaV wrote:
Shoot – does that mean I need a singlet?
(i.e. showing up in a t-shirt and shorts is apparently not legal?)
I do have high socks, good preppie that I am.[/quote]
Yup. Singlet required.
You also might want to PM PMPM (Ha!) for some pointers, she competes USAPL.
Thanks, and done.
Also – whoa, I thought I was going to compete in the 132 class, turns out I’m 140. Can I drop down in 6 weeks?
(using ordinary, non-crazy means: clean eating and cardio on off-days.)
hell yes.
no doubts…
I bet you could without even really trying…but I wouldnt stress about it too much!
First meet, just getting your feet wet, that sorta thing…Id do it for the experience and not really worry about weight…
easier said though!
I’m not worried, just gonna see how it goes, but I am going to keep track.
138.4 this morning.
Nice! Def do the meet. Like MIM said, in the least, it’ll be great experience. And please post pics of said singlet.
I’m sure you can drop a couple of pounds in 6 weeks with clean eats alone.