It's crazy that this is my last week of training! 3 months has flown by. I am definitely getting anxious now! But trying to think positive and visualize myself having successful lifts. Trying to block out the negative thoughts that keep creeping back in!
MONDAY DEADLIFT DAY
Just worked on technique on deadlifts with my opener this week and some easy accessory stuff. Deadlifts were super easy, but they should be at that weight! The single leg RDLs actually got me sore since I haven't done those in so long! The leg curls were fun, but hard...and of course I still struggled through those stupid leg raises!
1)Deadlifts: 205x5x1
2)Single leg RDL: 40x3x10
3)Reverse hypers: 115x3x12
4)Sliding leg curls: 4x10
5)Hanging leg raise: 2x10/hanging knee raise: 2x12
WEDNESDAY BENCH DAY
I had a really sucky bench day this week. It didn't help that I was starving going into because I forgot to grab a snack....and that it's that time of the month. It's definitely frustrating the week before my meet, but I can't let it get me down mentally. I know that there will be bad training days every now and then. It just sucks because I feel like my one rep max on bench has not went up at all in my 3 months of training. :/ To make matters worse, I decided to see where I was weight wise...and I was down a pound again. Kind of down about that because I have been feeling really small and puny!
1)Bench: 125x3x1/ 145x FAIL
2)3 board press: 160x3x1 -had to have help on these
3)Wide grip cable row: 4x10
4a)Band pullapart: 3x15
5b)Cable tricep pushdown: 3x12/10/10
FRIDAY SQUAT DAY
Just worked up to a few easy singles for squats, followed by some accessory work. I usually like split squats, but for some reason they really killed me this week! Hip thrusts were a little off too. Felt them more in my back than my glutes. :/
1)Squat (opener): 185x5x1
2)Bulgarian split squat: 25x3x10
3)Hip thrust: 185x3x10
4)Glute ham raise: 1x12/ 10x2x10
5)Seated band abductions: 3x20
SUNDAY ARMS & CONDITIONING
1)Chinups 3x8
2a)Tricep pushdowns 3x15
2b)Lateral raise 3x12
3a)DB bicep curls 3x12
3b)Pullaparts 3x15
4)Reverse crunches 3x12-15
20 minute sled walks
Next week will be a deload/rest week. I'll meet with Chance Monday to practice the calls on all the lifts, but then no workouts for the rest of the week. Since I had kind of an off week, I am hoping that this rest week is just what I need to go into the meet feeling strong. I don't know why, but I've just felt weak and puny lately! :/ My sleep really hasn't been that great either for the whole past month, so I'm sure that has a lot to do with it.
I'm definitely getting nervous now, but at this point, I've done all I can do. I've put in the work. Whatever happens, happens. There's really nothing to lose! Worrying is not going to accomplish anything! It's my first meet, so I have no expectations-I can only be confident and hope for the best.
This is really about the experience and doing something that I've always wanted to do....so I just want to have fun with it! I've had the thought of doing a powerlifting meet in the back of my head for a few years now but always thought it would be waaay off in the future. So I'm proud of myself for just going for it despite my fears and insecurities about looking stupid or being the smallest and weakest person there!
What I've found out during this process is that powerlifting is SO mental. And that is definitely something I need to work on. I think I'm a pretty positive person in most situations, but I do know that I have a tendency to doubt and question myself, rather than feeling confident in myself and my abilities. And with powerlifting, you HAVE to be confident. You have to believe that you can lift the weight, you have to believe that you are strong. If I can improve on the mental part of it, I know I will only get stronger.
I think what I have enjoyed most about this training is the concept of doing exercises that strengthen my lifts rather than what muscles I want to build up. I'm definitely going to steer my thinking that way more when I go back to planning my own workouts. Although I'm still a "bodybuilder" at heart and always will be(I still just want to be HUUUGE!), nothing compares to being strong! Strength will always be my top priority when it comes to my training.
This week I'm just going to keep visualizing, try to think positive thoughts, and also pray and ask God for confidence, to help me do my best that day, and to have a good attitude and mindset no matter what the outcome. I know that He will be right there with me!
MONDAY DEADLIFT DAY
Just worked on technique on deadlifts with my opener this week and some easy accessory stuff. Deadlifts were super easy, but they should be at that weight! The single leg RDLs actually got me sore since I haven't done those in so long! The leg curls were fun, but hard...and of course I still struggled through those stupid leg raises!
1)Deadlifts: 205x5x1
2)Single leg RDL: 40x3x10
3)Reverse hypers: 115x3x12
4)Sliding leg curls: 4x10
5)Hanging leg raise: 2x10/hanging knee raise: 2x12
WEDNESDAY BENCH DAY
I had a really sucky bench day this week. It didn't help that I was starving going into because I forgot to grab a snack....and that it's that time of the month. It's definitely frustrating the week before my meet, but I can't let it get me down mentally. I know that there will be bad training days every now and then. It just sucks because I feel like my one rep max on bench has not went up at all in my 3 months of training. :/ To make matters worse, I decided to see where I was weight wise...and I was down a pound again. Kind of down about that because I have been feeling really small and puny!
1)Bench: 125x3x1/ 145x FAIL
2)3 board press: 160x3x1 -had to have help on these
3)Wide grip cable row: 4x10
4a)Band pullapart: 3x15
5b)Cable tricep pushdown: 3x12/10/10
FRIDAY SQUAT DAY
Just worked up to a few easy singles for squats, followed by some accessory work. I usually like split squats, but for some reason they really killed me this week! Hip thrusts were a little off too. Felt them more in my back than my glutes. :/
1)Squat (opener): 185x5x1
2)Bulgarian split squat: 25x3x10
3)Hip thrust: 185x3x10
4)Glute ham raise: 1x12/ 10x2x10
5)Seated band abductions: 3x20
SUNDAY ARMS & CONDITIONING
1)Chinups 3x8
2a)Tricep pushdowns 3x15
2b)Lateral raise 3x12
3a)DB bicep curls 3x12
3b)Pullaparts 3x15
4)Reverse crunches 3x12-15
20 minute sled walks
Next week will be a deload/rest week. I'll meet with Chance Monday to practice the calls on all the lifts, but then no workouts for the rest of the week. Since I had kind of an off week, I am hoping that this rest week is just what I need to go into the meet feeling strong. I don't know why, but I've just felt weak and puny lately! :/ My sleep really hasn't been that great either for the whole past month, so I'm sure that has a lot to do with it.
I'm definitely getting nervous now, but at this point, I've done all I can do. I've put in the work. Whatever happens, happens. There's really nothing to lose! Worrying is not going to accomplish anything! It's my first meet, so I have no expectations-I can only be confident and hope for the best.
This is really about the experience and doing something that I've always wanted to do....so I just want to have fun with it! I've had the thought of doing a powerlifting meet in the back of my head for a few years now but always thought it would be waaay off in the future. So I'm proud of myself for just going for it despite my fears and insecurities about looking stupid or being the smallest and weakest person there!
What I've found out during this process is that powerlifting is SO mental. And that is definitely something I need to work on. I think I'm a pretty positive person in most situations, but I do know that I have a tendency to doubt and question myself, rather than feeling confident in myself and my abilities. And with powerlifting, you HAVE to be confident. You have to believe that you can lift the weight, you have to believe that you are strong. If I can improve on the mental part of it, I know I will only get stronger.
I think what I have enjoyed most about this training is the concept of doing exercises that strengthen my lifts rather than what muscles I want to build up. I'm definitely going to steer my thinking that way more when I go back to planning my own workouts. Although I'm still a "bodybuilder" at heart and always will be(I still just want to be HUUUGE!), nothing compares to being strong! Strength will always be my top priority when it comes to my training.
This week I'm just going to keep visualizing, try to think positive thoughts, and also pray and ask God for confidence, to help me do my best that day, and to have a good attitude and mindset no matter what the outcome. I know that He will be right there with me!
Yay! Good luck! You will be great :) I've spent 18 months now working on the mental side of lifting - it's not easy getting that under control.
ReplyDeleteThank you! No, it's definitely not!
DeleteYou GOT THIS GIRL! Very excited for you...I can't wait to hear how Awesome you do..your going to have a great time...
ReplyDeleteThank you! That's all I wanna do, just have fun and hopefully get all my lifts! :)
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