Off-season: Birthday week of training and a fun Pushup variation
A few days of training around my birthday. All coming together with some bench work. Hit a good solid single. Again proving that when all is right, I'm good. If i'm off an inch, I'm screwed. And a pushup variation for you to tri (get it... tri... triceps...)
Off-season: Squats (volume!), Back and 6 months of progress
I knew I was getting bigger and I knew the training was having a huge effect. But putting these side by side was very eye opening.
Off-season: Last of deload- Bench, Squat and Shoulders
The last of the deload work for bench and squat. Technical work is coming along REAL nice. Not going to rush. Just stay the course and trust the system.
Off-season: Deads, and some deload work
Little bit of a deload week. Hit some good deadlift doubles on Monday, then light work Tuesday and Wednesday. Getting ready to ramp up again for a few more weeks of solid work. Volume is still HIIIIIIGH and I love it.
Off-season: More bench and squat work and ALL the volume
I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting […]
Off-season: Full week of training - see it all!
A full week's worth of training and some MAJOR breakthrus with technical work. Feeling more and more confident. Staying patient with the process.
Off-season: Back, Squat/Bench day, and Shoulders
Last week's training... when things come up, you gotta adjust. Combined squat and bench on Wednesday and ended up having a really great day.
Off-season: Full week- Deads, bench and more
A week of training with some solid bench triples, narrow stance squats and all the accessory volume I can handle. :)
Off-season: All the Swoles (Back, Arms, Legs, Shoulders...)
Need I go on? Training from last Tuesday til now. Little bit of everything, and you can see how we've been splitting things up a bit too. Congrats, good luck and happy birthday to some of my peeps!
So Many Stupid Reps — Just for Bodybuilders?
Julia, in conjunction with Alexander Cortes and Scott Paltos, discusses how training like a bodybuilder and adding in higher reps might help powerlifters with the big three lifts.
Off-season: Squats and Bench, re-working technical
Technical work on both bench and squats is coming along nicely. Foot position on bench feels odd, but at the same time good... and strong! Slow steady process.
Off-season: Shoulders, Legs and HIIT fun
Shoulder day had me crippled, leg day had me deadlifting (and only slightly frustrated) and I killed HIIT day with shorter rest intervals... boom.
Off-season: Legs, Back, Bench/Shoulders and Arms
Re-working some technical things on squats and bench. Paying off slowly but surely. Frustrating at times, but getting better every week.
Off-season: Bench/ Back
Bench day is coming around. Reps are solid. Nothing overly crazy, but my groove and movement pattern are getting fixed. Back and bi day were solid as well. Bodyweight steady but mass has been gained.
Off-season: Arms, Back, & Legs video
Update on arms, back and legs... starting to get into more strength work. While it seems slow, I know my joints are keeping up with the increased heavier work. Bench and squat volume has been moderate, working into heavier 6's and will build more in the coming months.
Off-season: Legs, Shoulders and weird guy at the gym
Apparently I'm the only Libra girl out there who likes lifting weights. More challenges with creepy gym guys.
Off-season: Arms, Bench, Travel woes and a snowball from heaven
A few days off from training due to travel... and a few days off from eating on plan too. BUT... had an amazing time with people I don't get to see often.
Off-season: Back work (Tuesday)
Back work again... more pullups, loaded this time. Finished with a heavy rest/pause row.
Off-season: Weekend work- Back, Bench and Legs (video)
3 early morning training sessions in a row. Way to throw my OCD food schedule off.
Off-season: Leg day from HELL
This was a tough, tough day. Surprised it only took me 75 minutes... I guess that's what happens when you don't get a lot of rest between sets.
Off-season: Recovery Day at the park
Extra recovery day. Just needed some sunshine and some time to myself.
Off-season: Bench reps, rack lockouts (video)
Bench day, worked in some heavier work... heaviest I've handled in awhile. Sticking point has moved up a bit... read on to see how it's changed.
Off-Season: Close stance and pause squats (video)
Over 300g carbs?!?!? Yup... and why having a coach for JUST diet or training can be not optimal.
Off-Season: Shoulder Day/ Bench & Arm Day
Shoulder day, then bench day. Both really good days.... lots of shoulder swole and bench is feeling strong. Not uber heavy yet, but feeling great. Ready to start pushing some weight again.... the added mass helps.
Off season: Lots of back- rows, pullups and more
Videos are coming. Right now I'm using my shorts to get caught up. Hope to have full length ones on YouTube in the future. Good back day. Lots of fun. Lots of pump. Progress is moving along.
Off-season: Friday Legs then go sit in a car for a few hours + Video
Leg day. Lotta volume and a killer combo of bulgarians and lunges. Off season is proving to have some growth
Off-season: Back and Bi's & progress pics 1 month post show
Training volume is up. Food is up. Carbs are up. Seem to be moving in the right direction. Today a little old school back and bi work. But nothing old school about pullups every 20 seconds.
Off-season: Legs- high rep squats and ton o' leg press
Holy legs. 20 reps on squats is unheard of for me. With a weight that I didn't know I could handle for 20. My raw squat is being revamped, playing around with bar position and where I feel strongest. Today was a good day.
Off-season: Close grip bench
Little bench work today, some close grip and some chest work. Feels good to be moving a little weight again and have the barbell in my hands.
Off-season: Back & Shoulders
Back and Shoulders from last week. Heavy work is beginning to ramp up next week. Constantly adjusting training due to schedule, traveling and diet of course.
Off season: Legs at Elitefts Compound
Leg Day at the compound is always fun. Love using the mondo leg press. Quads were definitely wobbly driving home.
Off-season: Upper work at Elitefts Compound
Upper (chest and tris) at the Compound. Gearing up for a fun weekend with the attendees at the Powerlifting Experience!
Post-show training: Legs & Shoulders at Omaha Barbell
I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to […]
Post-show training: Bench and triceps
Bench work is back in the books!! Yeow!! Can't wait to start getting stronger again.
Post-show training: Back
Back day is still one of my fave things to train. Only a few days post show so nothing real crazy.
Post-show training: Monday Legs & Shoulders
First training session back after stepping on stage. Delicious food was had after the show, but gotta get back on the plan.
Physique Prep- Light legs
Secondary leg day... lots of fun blood flow stuff. Nothing too heavy. Let's see where we can finish this week off.
Physique Prep- Back day
Back day... pullups, rows and more rows.... lots of rows.... like drop set rows.
Physique Prep- Refeed meal and Legs
Refeeeeeeed! Mmmm, pancakes... and cereal, and ice cream... Then a killer leg session
Physique Prep- Catching up with Shoulders, Arms and Legs
Catching up with some shoulder swole, arms and of course, LEGZ!
Physique Prep- Leg day #1
Legs were hit early last week. Some squats are always on my first leg day with some single leg work and of course hammies.
Physique Prep- 6 weeks out update
6 weeks out and it's time to crank. I won't lie.... moods, cravings, emotions, stress... but still finding time for some laughs and smiles.
Physique Prep- Shoulders
Getting caught up on the log. Shoulders on this day, making this my main shoulder day.
Physique Prep- Deads & Back
Today's deads and back work was a little... off. Came back and finished strong. 7 weeks to go... progress update coming sooooooon.
Physique Prep- Arms, Calves and Abs and a funny story about George
Arms.... bi's, tri's and all the gunz. But the son ain't out. Somehow that didn't stop me from wearing a tank or having my new gym friend (I'll call him George) literally feel my biceps mid-set... read on.
Physique Prep- Bench and shoulders
Bench day... not great, but could be worse. Secondary shoulder day as well, so still working on bringing those up.
Physique Prep- Legs and a little lats
Legs, head games, fixing squat patterns, pushing through, getting it done.
Physique Prep- Shoulders & Arms
Hit up a commercial gym today for my first training session there. It was kinda nice to use the machines... not nice that too many people try to talk to me. I need headphones.
Physique Prep- Friday Deads, back and leg accessories
Back and deads are probably one of my favorite sessions. Today proved to be no different as I smoked myself. Pics and videos included.
Physique Prep- Bench/chest and shoulders
Bench day... woot! Love some volume pressing. Shoulders get a tad swole. Stress takes a little toll but the goal is to stay focused, and take one day at a time... training, diet and life.
Physique Prep- Legs, legs, back and more legs
Legs, legs and more legs. Love leg day. It's tough, challenging and really requires some mental fortitude. Just what I need as of lately.
Physique Prep- Shoulders and Arms
Saturday, another training day on the road, but getting it done just as hard. Shoulders, a little bench work and some arms. Good day, sun was out. ready to rock.
Physique Prep- Friday back, deads and legz at Elitefts Compound
Trained at the compound on Friday for some legs, deads and back work. Always good to be with friends in an awesome environment. Never gets old.
Physique Prep- Bench/chest, shoulders (videos)
Bench day/ chest day... whatever you call it. Got some good volume in, working to continue to groove my pattern correctly. Gonna take time so I just gotta be patient.
Physique Prep- Pic updates, diet, cardio
Cardio, pics and diet update. More diet updates will come as we start to get into the groove a little more.