sept 27 update

body weight was down to 207 last week, but I went to a coaching certification program last weekend and it turn into a alcohol induced feeding frenzy. I've avoided the scale for the last few days, but I'm back on track. So I spoke up and told the people who put on the NCCP level two technical certification that if they ran a masters division at provincials in December I would return to weightlifting and support them getting a masters division started in BC. So I guess I will have to be more consistent with my weightlifting training so I don't make an ass of myself. This also puts a little more pressure on to get my weight down by the end of November as I would like to compete at 85 kg for this meet. that means dropping at least 7 more kilos in the next 8 weeks. I will likely have to find the time to get some intervals back into my training week. As for training it will be a challenge to get better at the oly lifts and still keep the powerlifting going strong and moving towards my goal of a WPC world record at worlds in nov 2012. Should be an interesting ride

not much to report

So with being back at school life is settling in to a routine again. Not getting in the training that I was during the summer though, two weeks in and the work load has already taken up a bunch of my time. But only five and a half months to go and boards will be done. Body weight is down to 209 this week so I'm happy with that, but as usual as my body weight drops so does my bench press. I have been working on improving my arch to make up for the loss of thickness in my chest. Cardio this week has been riding back and forth to school and a couple of day on the treadmill in the morning. It is completely dark now at 5:30/ 6 am so training outside has come to a halt. Deadlifting went well on Tuesday and I'm hoping that squats on Saturday will as well, always sucks losing strength when dieting.

sept 7-11

Not much to post this week. The week has been a recovery week and Tuesday was the last training day. Pulled a 585 on a 4" rack pull Tuesday which broke my pb by 30 lbs and doing it at a lighter body weight. I was very happy with that. The rest of the week I rode my bicycle to school and back everyday, as well as a couple of 30 min steady state morning cardio sessions. No weight training at all. I went to the gym Thursday and no one showed so I went for a motorcycle ride, Saturday went the lake and laid on the beach did manage a 35 min walk though. Today I have some people over to train Kim is going to establish an opener for bench as worlds is just a couple of weeks away. Lance and I will likely do some strongman type training. Also have a new guy dropping by so I can't look like the complete lazy bum that I've been this week. Still have kept my weight down for over three weeks now, Wednesday I will be starting a low carb diet. I was going to start on the weekend but I have exams Friday Monday and Tuesday, so I hope to go through the tough part on the weekend. This maybe a disaster I've never to worry about the mental alertness going thru the depletion phase.

first day of school

So Sunday AM we did max effort bench off 3 board, elbows still bothering me so I just went to 425x1 raw an 545x1 shirted and call it a day did some assistance work.
Pm
steady state cardio, rehab/prehab work
Monday
Am
5 intervals on the treadmill an 30 min steady state, rehab/prehab,
Pm
went to the lake for a few hours, then went for a 60 min walk around the neighborhood after.
Tuesday morning 50 min steady state ect
first day of school so weigh in day 212.6
So I dropped 20 lbs in ten weeks 233 to 213, that was two and a half weeks ago. I've been adding in calories since that time to try to bring my metabolism back up. I've manly been adding carbs. I was hoping to lose another 2 lbs, no matter I'm happy with this round. I will add in some more calories for another week and half and start the process over the plan is to be some where between 190 and 200 by the end of November. The closer to 190 the better as I may compete @ 85 kgs or 187 in December. @ 195 I should be at 8% bf and to get there I'll lose some muscle which makes the 190 ish possible. The plan from there is to hold this weight until June next year and compete at 82.5 kgs at the cpf nationals hopefully adding back some muscle and getting a little leaner. Then from June to worlds in November add about 10 lbs back on to compete at 90 kg without having to make weight.

Aug 31 to sept 3

So Wednesday morning Barry joined me in some early morning prowler pushing 5:45 am to be exact. As you can see from the video it's a killer, after this 25 min steady state cardio, rehab and prehab wrist elbows and shoulders. stretching and abs. Was going to train upper back but skipped after spending eight hours in my shop building a new squat rack.

Thursday

steady state cardio same training routine

Pm

11 sets of jerks wrist and elbows are slowly getting better except for extension. speed bench, incline presses, seated cable rows, lat pulls.

Friday took the day off

Saturday

am

atlas stones over a 54" bar 2 sets of 5, 2 sets of 3 with a heavier stone and 3 singles with a heavier stone. speed squats 8 sets of 2 with 385 plus green bands, 405x1 425x1 445x1 singles all were with the green bands. calf ham glutes 3sets of 8, 3 trips across the monkey bars with a set of hanging leg raises to start.