Coach P's Corner

2010-01-12T19:08:00.000-08:00

I am in the last 4-5 weeks of my transition/transformation stage at least for the fat loss part.

I have decided to change my program since my focus right now is fat loss and not gainiing or competing yet. I just want to maintain as much strength as possible so I decided to run the old tried and true EDT cycle. 2006 was the first time I ran EDT and it worked great for body comp at least for me. I will have 2 days a week of EDT and I am going to have 1 ME Day of Deads and Bench to help maintain strength. Not to mention all the AM Nepa and HIIT stuff I am doing right now.

So far I have lost 22 lbs of body fat over the past 10 weeks and I am down to 165 lbs. I figure I will probably get to 160-161. That is not huge by any means, but over a year of training that will have given me a solid 15 lbs of muscle gain in the past year and I am a lot stronger this time in the 160's then I was a year ago. Like I said I will post pics at the end of this cylcle

Yesterday's EDT Session and Cardio
1/4/10

AM Nepa: Incline Treadmill Walking 50 min.

PM EDT: Decided to use a 3 rm protocol since the goal in maintaining
Session A
Pr Zone 1 15min.
Back Squat PL Stance 155x3x8sets = 24 reps (unfortunately 155 is about 80% of 1 RM right now. I got some work ahead of me but that's the fun part
Leg Curls 60x3x8sets = 24 reps

Pr Zone 2 15 min.
Chins BWx3x10sets = 30 reps
Weighted Dips 25#Plate Attachedx3x10sets = 30 reps

Descending Plate Decline Sit Ups "say that 5 times fast"
45x15
35x15
25x15
10x15
5x15

45-50 min. total simple but effective __________________
"Athletes must always believe they can achieve a certain goal, and believe in their own ability to succeed. Doubt always leads to setback and failure, confidence to progress and success. However, even if an athlete knows they must adopt this attitude, it is easier said than done." -Kroc

Long time no see :)

2010-01-12T19:05:00.000-08:00

This year in Coach P's corner........

First of all I hope everyone had a great holiday season . I know I did.

Looking back on 2009 it has been quite the year for me. I turned 35, competed in my first meet at Lift for Hope and had some unforunate medical/health issues. Well, my health is about 100% again which I am very happy about.

Anyway, I have not been posting lately mainly becaue I have been doing a much needed reevaluation of my training and I have also been going through quite a Physique/Health Transformation. I do plan on posting pics of my transformation, but I still have about 4-6 weeks to go before I reach my goal.

As for my mode of training I have decided to continue Powerlifting. When I stared seriously lifting, I thought I really wanted to Oly Lift. However, I did give a short stab at Oly lifting and the whole time I was learning the Oly lifts all I could think about was Powerlifting. I really connected with PLing over the past year and realized I just love the crap out of it. I want to be able to compete and get stronger which I know takes time.

2010 will be my year of Redemption and that is NOT a New Year's Resolution because I don't believe in them.

It has been a rough year for me, but I am coming back Smarter, Stronger, and Leaner than before. I know my path in my training life now and it is time for me to dominate it.
Enough of my reflection and ranting for now.

From Coach P's Corner.......I hope everyone has an awesome NEW YEAR!!!

__________________
"Athletes must always believe they can achieve a certain goal, and believe in their own ability to succeed. Doubt always leads to setback and failure, confidence to progress and success. However, even if an athlete knows they must adopt this attitude, it is easier said than done." -Kroc

R & R

2009-11-26T09:47:00.000-08:00

So just as I thought I was turning a corner and getting ready to train again I hit another wall. I went to see my doc for a follow up visit to see how my wound was healing. I let her know that I was still feeling a decent amount of pain down there and there is some heavy drainage. Sorry if that was too much info for some.
Anyway, she took a look and I apparently have an infection and she basically said that I should not work for about another week and obviously no training. So, I have to start up antibiotics and pain meds and stay at home and be pretty stationary.

Unfortunately, if this does not help it I am looking at another potential surgery so I am keeping my fingers crossed. I just got my Oly Shoes in and I ordered some bumper plates to. Well, when I am ready to train again at least I will have everything I need. I know this time around I will be losing strength, but at least I can always get that back. Hopefully, I will start posting logs again in the near future.

Hope everyone has a good Thanksgiving and eats plenty of food.

-Coach P

Post Surgery Training First Day

2009-11-22T15:45:00.000-08:00

11/21/09

So trying to get back in the swing of things again. It has been about 2 weeks!! since I have been able to train and wow it sucks. I did not think a fistulotomy could knock you down so hard, but it is pretty brutal. I am feeling much better finally and I refuse to be defeated by this. Throughout all of this I actually started working on some bodyfat loss goals of my own right before the surgery and it is going well. When I started I was 187 at about 20-22% BF and now I am down to 176 not sure of BF%.
20-22% felt a bit much and personally I do realize that I would like to get to about 10%.
I have employed a fellow colleague and friend here in the forum I am sure most of you know him Justin Negrete. He is my nutritionist right now and things are paying off for me. I still have the desire to get big however I realize I spent over a year in a bulking cycle and probably gained more fat than muscle. I know I made some mistakes with the nutrition and not enough conditioning work.
Another realization is because of all this it may or may not be a correlation with my current health situation, but I am not willing to take that chance.

As for my training it will still be a couple of weeks before I can do any lower body work meaning I do not want my wound to split open again. Which is a bummer because that means about a month off of squats and deads so no Oly Lifting
However, I can still do some upper work so I can work on muscle snatches, cleans and OH pressing. Anyway, trained for the first time today and here is how it went.

1a Bench
barx10
95x10
135x8x2
135x6

1b Wide Lat Pulldown
50x10
70x10
80x8
80x6x2

2a Narrow Grip Bench
115x10
115x8x2

2b DB Rows
35x8 L, R
50x10 L, R
50x8 L, R

3a DB Incline Flyes
20x15
20x12

3b DB Posterior Flyes
10x15
10x12

4a Twist Crunches on Ball
20repsx2

4b Back Ext
20repsx2

I focused on slow eccentric and fast cocentric on all the lifts and obviously this was more of a Bodybuilder style session, but that's okay. I still feel it will be good for my joints and blood flow of course.

Post meet and surgery

2009-11-14T11:50:00.000-08:00

Well it has been a couple of weeks since Lift for Hope and it was a great time. My first attempt was a 315 lbs Deadlift and I got it. Then I went for 350 lbs which I was able to get all the way up, but it did not count because I hitched at the knee too much. Oh well you win some you lose some. I do have some video footage and I will post it here soon.

Anyway, after I came back to Abq, I got hooked up with an Oly Lifting Coach and a team here. I have been wanting to do Oly Style Weightlifting for quite a while now. I just did not have the resources at the time so I will be changing gears and focusing in on Weightlifting and with my new coach I will definitely be competing in the near future.

In other news, unfortunately I had to have surgery on very nagging problem so I am okay, but it will be a couple of weeks before I can resume any serious training.

Deadlift PR 1 week before meet working on opener

2009-10-09T08:02:00.000-07:00

10/9/09

Deadlift (Just working on opener for Lift for Hope)
135x5
135x2x3sets
225x2
275x1
315x1
335x1 10lbs PR! (Went up pretty easy)
345x1 20lbs PR! (Pretty hard, but felt like there was definitely more in me)

Here's the vid. Forgot to film the 335x1, but got the 345x1 with a warrior cry and all.....

Not bad for first thing in the morning and just a pre training shake. Also I am down about 2 lbs at 186 since I stopped drinking 5 gallons of whole milk per week, stomach just couldn't handle that anymore. I will see what I can do on a weeks rest, massage, and plenty of food.

Squat 10/6/09

2009-10-06T20:33:00.001-07:00

10/6/09

Squats:
barx10
95x5
140x3x2sets
175x3
215x3x5sets
245x1
265x1 PR!!

Zercher Box Squats
125x5
130x5
135x5

DB Step Ups
55x1 (sloppy and shaky legs felt like jello
52.5x1x4sets (much better)

Reverse trunk twist on ball
18, L, R

5, 30 yard Sprints all out
1 min rests

Solid session for me with a Squat PR to boot.

Deadlift PR Day

2009-10-04T19:48:00.000-07:00