You guys made me like powerlifting so much that I don't want to switch back to bodybuilding now!!
So I am going to try to do both.
Here's what I've got on the agenda:
-USPF Nationals (Powerlifting) June 28/29
--- It's right down the road from me, and there are not enough women competing in powerlifting these days, so I might as well just do it, if for no other reason than to get the competition experience. OH, and to win my weight class in the bench press.
It's a combined meet - USPF Bench Nationals, Deadlift Nationals, and Powerlifting Nationals. I am definitely planning on benching, but I am going to train for the squat and deadlift too and see how things go. I may decide to do all three events as the time grows nearer, or I may just bench, or I may just bench and deadlift. Not sure yet. If I deadlift and/or squat, I will be doing them RAW at this meet...no time to learn how to use any equipment for this one. I'm just under 12 weeks out.
-North Americans (Bodybuilding) August 30 and NPC Nationals (Bodybuilding) November 22
--- The North Americans is nine weeks after the USPF Nationals. I am planning on starting my contest prep at 18 weeks out (April 26) with a strict contest diet and 45 minutes of cardio every morning. I am going to be in a calorie deficit starting April 26, but I am hoping that I won't have to cut my carbs too much or start double cardio sessions until after USPF Nats, once I am inside of 9 weeks out.
I've been doing some homework, asking alot of questions, and putting together a plan for the next few months. SO I'm basically going to try to do a BB contest prep with a PL training format and hope to be able to maintain and possibly improve my strength, at least until 9 weeks out from the BB competition. I've been a little nervous about taking a PL approach to training when it comes to BB contest prep, but I think I've covered all my bases, and I am hoping that the heavier training will do nothing but IMPROVE my physique for bodybuilding as I diet down. We shall see.
Here's the update on where I am with the powerlifting...BENCH PRESS
- I'm feeling pretty good about my bench press.
Actually, I haven't benched heavy at all in over three weeks. My shoulder got tweeked at the last bench meet (March 16), so I took two weeks off benching completely, and then just did some very light benching last week. I'm feeling better now and am gonna try a heavy bench workout later this week (after close to four weeks without heavy weight), but I am not planning on putting the shirt back on until about 6-8 weeks from the meet, which is about 3-4 weeks from now. I'd be thrilled to be able to bench the same weight again in June (225-235), since I will be in a lighter weight class.DEADLIFT
- I am learning how to deadlift. Up until the last two weeks, I hadn't deadlifted in like 4 years.
I always do straight leg DLs with my leg workouts, but I am just now getting back into regular deadlifts and learning how to lift sumo as well...I feel like I have some potential with deadlifting, but I'm really in the beginning stages of figuring out how to get the most out of the lift and how to get stronger. I don't really know what a decent deadlift is for a girl my size, so I am unsure if I will actually compete in the DL, but I'd like to if I can pull off a non-embarassing lift.SQUAT
- Up until about 2 weeks ago, the most weight I have squatted in the last 4 years is about 185 pounds. Before that, several years ago, I did a few sets with 225 but they weren't real deep. Similar to deadlifts, I have no idea what a decent raw squat is for a girl my size, and I am not sure what I am capable of at this point, so we're just gonna have to wait and see what happens. I know I have potential here too, but I need A LOT of training in the squat department. I'm not terribly optimistic that I will be able to pull off a good squat in less than 12 weeks with all of the cardio I will be doing on top of the diet and workouts. But I am willing to give it a try, and either way, I need to learn how to squat properly, so there is no time like the present to learn!
I should be in a lighter weight class for USPF Nats (I expect to be under 132), and I am going to be training for it while doing tons of cardio and dieting strictly. My biggest challenges are going to be maintaining my strength while dieting, maintaining enough energy to get through the heavy workouts, and muscle recovery (especially on my legs with so much cardio).
My training schedule includes four days of lifting, and I'll log my numbers in this thread. I will admit now that I am MENTAL when it comes to contest prep, and in the past, I have usually been in the gym 5-6 days a week during prep, so it's going to be very hard for me mentally to cut back to lifting only 4 times a week. I haven't lifted more than 4 times a week during the off-season, but contest prep is a different ballgame for me, and it will be a BIG challenge to stay out of the gym. I'm hoping that the workouts will kick my ass so hard that I won't want to go to the gym on my off days!
I'm gonna post my workouts in this thread, as it's very helpful for me to keep track of my numbers, and definitely helpful to get feedback and advice from you guys. I am especially looking for any tips you guys may have on learning how to squat/deadlift and improve my raw numbers.
This should be fun. Thanks a million to those of you who are helping me out with info, advice, etc., and thanks in advance to all of you for any suggestions and tips you provide.