Frizzy Squats

I went to the gym alone last night, GW had work commitments. I was ok with that, as I felt a need for "deload", time to back off a little on the bench work. Nobody to give me the extra inspiration to push a little harder,... so, Heck, why am I so very sore today??/I am supposed to be refreshed and recovered! NOT! I played with the kettlebells. I love kettlebells. Just played like a kid. Actually I had the whole gym to myself for most of my workout. It was all spiritually kettlebell...

AND yes! I have been getting some sleep this week. Enough talking about it because i don't want the experience to fizzle out. No bad karma, please.

So legs day was Sunday - I have been thinking about squatting quite incessantly as of the late - like - how am I ever going to do it again with all of these "hurdles"...I am constantly analyzing, and find myself picking up the broomstick at odd moments throughout the day and throwing it upon my shoulders to practice squatting in different ways. I was going to get back under the bar and just walk it back just to keep acquainted with the bar, but my mind changed when I was under the bar. I had to HAD to try to see if my idea for squatting had any bearing and effect on my leg pain. Soooo - I squatted. Happy to report that my change up worked for the positive. Now, bear in mind, lack of sleep still had me void of energy reserves, though I know the strength is not gone - big strength is still waiting to burst back out, but the energy reserves...still hard getting through the day without working out... but I did 320 for 6 and 370 for one...and since I know there was two in me, and I wussed out on the last one as I usually do, I had to immediately go back and do 370 again. No knee wraps - going to leave those off as much as I can for awhile to come.
I brought my stance back to the way I used to squat = very, very narrow. Takes the emphasis OFF of the hips and outer thighs and puts it back on the front of the leg and alot of gluteus medius and hamstrings, of course. The front of my thighs are still crying tonight! Of course, the 10-10-2-20's that I threw in for "fun" on the leg extension machine might have something to do with the soreness too - Hah! Big Al and Andy will love to hear I did those! I also changed back into my Harley boots, with a heel, rather than the flat shoe. With the arch supports my weight is more evenly distributed and I'm pushing from my heels still, even with a heel on the shoe, and not falling forward.
Narrow squatting makes it harder to get past parallel, for me, but now when I do my squat, and when I think I'm far enough down, I say to myself, "not far enough", and go just a tad more, so if they aren't deep enough then my hair isn't frizzy.... ..

I see too many bodybuilders have "luck" at shows - good AND bad, so, I'm saying "May all the preparations you put into this show prove to be your best efforts yet and so shall ye be duly rewarded" to my friends competing at the Masters Nationals this weekend - Jack Osborne and Marlene Churchill-Wolverton are going to kick some glute! And Pam Franklin is looking incredible through photographic documentation, she's very underrated and I hope she gets looked at by the judges this year.

Rise up and Fly

Sleep is still evasive, but I did manage to get the doctor to prescribe me what I think works for me...actually I KNOW it works for me. Doctors don't like that - you telling them what you need, but I tried his suggestion and it didn't do much good but make me a drowsy zombie during the day. It got me to sleep, but didn't keep me there. I'd rather have a harder time getting to sleep but stay there once I'm there. Fragmented sleep is just as detrimental as no sleep at all. I did get to a really dangerous point for a while. I understand brainwashing.

Anyhoooo, in the midst of walking around in this zombie like condition, Power Goddess decided that she was going to make a couple of brief visits this week. Most notable - I deadlifted last night. I wasn't going to, especially since last week's session was so bad that I quit and didn't even bother finishing the workout. I didn't train Sunday either - what was the point of even trying in a critically useless state, potential for injury... I didn't even want to bring it up, but I only did 320 for 2 last week, and that was a struggle...crud, I was almost ready to submit to the notion that my peak was over, and the platform was no longer a viable goal. Might have had to go back to the notion of being purely a bodybuilder (perish that thought), because bodybuilders can get away with "working around" things, even with lighter weight.
But I was able to get some of that good stuff - sleep, and even though I'm not caught up yet - far from it, I managed a 320 for 10 - I honestly could have pulled a couple more but I decided I wasn't going to have more than a couple of good sets in me energywise, so I needed to save what I had(and you know I hate reps anyway). GW counted a 6 for me on the 370, I only counted 5, but of course I was zoned out someplace else, so maybe he was correct. I always like to take the lower number in question, much unlike other people, because I really don't want to think I'm better than what I am if there is a question. But hey - 370 for 5 or 6 is getting up there close to what was once my best.... then the 410 was laying there looking all evil and taunting me... Were the rabies running rampant enough in my system to do it????
Yeah! Power Goddess is back. Funny how for so long you listen to someone else tell you how to do something, and you don't trust your natural instinct enough to make that one little change.
I made one little change in my deadlift technique and it has made all of the difference in the world. Look for bigger numbers whenever I get this sleep thing entirely on a roll. I really should have listened to myself on this one a long, long LONG time ago. Sometimes people fill your head with garbage though, and you really don't know how to filter out the good from the bad, the right from the wrong. You get garbage in - you get garbage out.

Soooo - looks like some big changes in store for me in the coming few months. A major company wants to sponsor me and move me out to this wonderful warm and tropical location, of which I'm not really allowed to announce the details yet, but it looks like I can finally pull roots up here and move on.

Here is GW and his big ol' hamhocks poking out.
GW is looking good, and will be ready for a big pull next week in California (California, MD, that is...).

And here is you know who ...believe it or not, I actually look alot better than what that picture of me portrays. I've made a few changes in a few variables, again listening to my own instincts, and lo and behold, I am happy with the results - very happy. I'm still hanging anywhere from around 159 - 161 on a normal day. (Harder to MAINTAIN weight than I thought! My body keeps wanting to GROW!!)If I could have would have stuck it out - I'm telling you sure as shooting I would have done very well at the Masters....but, of course, we'll never realize that, because I didn't and I'm not. And I'm ok with that. I'm just not ok with the lack of progress in the powerlifting department.
But I will rise up, and I will fly - again I shall fly

Weenies -

yes - I've been avoiding posting - again, because i don't have much that I want to talk about, training wise - still not back up to par... :(

sleep is still evasive...I know -WTF??? It has been a looooong time since I had a regular sleep pattern, and I am soooo tired of harping on it - but it is real, and it fucking hurts and its a drag and it suckssssssssssss, believe me... it has messed my entire being around - HOWEVER, there is hope - I got 6 straight hours of sleep last night, somehow, and I keep hoping....

So on back day last week, my left leg still was aggravated, we were supposed to rack pull, but no could do. GW's leg is still aggravated, too. We did barbell rows, always one of my favorite excersises, but not one we do often - and I still had a little aggravation in the leg whilst doing these.

I kept wanting to fall forward from lack of stabilization. Still managed two sets of 275 for six...

Legs, Sunday, we didn't do much but get the blood flowing, because we were still both crippled... :(
we went back to our old haunt, Midway Fitness, to use the Nautilus Duo-Squat, a most wonderful machine....not heavy, but I can certainly work around the spot on my legs that hurts me most. Used the whirlpool, which may be the one part of the gym that I miss the most. Did adductors, and abductors, standing leg curls, I did hip flexors at home.

Tonight - chest - not so bad...I didn't expect much due to the fact that I DID sleep, and I'm NOT used to it. Felt kind of TOO relaxed (damned if I do - damned if I don't....Damn it! :) )

I was at 157 lbs. today....so I was kind of light, but I did manage 280 for 3...after a 230 x 7 and a 260 for 4 or 5.... then 3 sets of Incline Smith machines , 3 sets of "Kate presses"...haha...3sets each of everything else - Hammer shoulder, Lateral flyes, Skull crushers, reverse pushdowns, a few drops sets here and there - not bad at all. When we were done I felt like there were big ol' balloons in my shoulders and triceps, so goal achieved.

hey - look who was back in town :







I just love BIG weenies!!!!!!! :)







And here is another big weenie ....



from a photoshoot today -

Quad Killers

GW and I drove up to The Training Center to train legs with a few of the guys there. What a crew! Me, GW, Big Al Fortney, Andy Sedar, BJ, Tommy Wooster, Eric ?, Will Patrick and Carrie Simmons.
If we could train with that atmosphere hanging over us all of the time we'd be big ol' monsters!
Unfortunately... GW got a leg cramp and had to stop training quads after a few sets of leg presses. My fucking (I reserve my cursing for when I really need it) leg pain issue has returned!
It was slightly noticable when squatting last week, but yesterday, during set 3 of leg presses - I had to stop. This time I'm going to try continuous and aggressive massage therapy and stretching - I really do not want to get smaller, as I still believe that if I got smaller I can alleviate most of the problem, if not all of it...but even that may not be a guarantee - I like this size, a perfect and comfortable size for me. We'll see how it pans out. It is so fucking frustrating. I couldn't do the squat machine, and I was dying to try that.
I was able to do the leg presses with legs together and placed way down low on the carriage. That hits the bottom portion of the legs, mostly the medialis. It is the outer portion of my quad that has the pain. We also did 3 sets each of leg extensions they call them 10 10 2 20's -
you do 10 reps with a "teaser" weight, then increase the weight and do 10 more hard reps, then drop to a HEAVY weight for 2 reps with a 2 second static hold, and then a light weight for 20...and you are then very glad that you have a somewhat large crew training with you so you can rest up before making those quads scream again.
I was able to do my hamstrings ok, did two movements for them today - kneeling curls and seated curls, and some calves, and I did my hip flexor knee squats...I really like that for it very much simulates the exact hip thrust you should be using in a good squat, and a deadlift.

Yes, that was a good time.

Throw me a Brick -

At least GW had a great night last night. He hit a PR of 510 deadlift, and he still had some steam to spare. He's going to hit an EASY 550 on July 19th, and possibly more.
Me - I just can't win. Once in awhile I get a full night's sleep, but not enough. Then, what I suppose is the bad karma kicks up when I am lucky enough to be slumbering as I should , like last night. 3:00 am. My son's friends decide to wrestle around on the floor. Hard banging and thumping - woke me up. Then I have to get up and go yell at them and then can't get back to sleep for hours.... always something. The construction crew next door did a drop off at 5:00 am the other morning, after it took me til 1:30 to get to sleep.... those kinds of things.

It is wearing me down, big time. Sometimes I'd like to just stop the world, as the saying goes, and jump off. Have someone throw a brick at my head just to knock me out for awhile....

Rabies in the House

Y'unz need some pictures for some visual color...BUT - I don't have any. I think I've gotten over the ham stage of my life...sorry. I'm in my camera shy phase...giggle...

Saturday was the Delaware Special Olympics. I was one of the judges for the Powerlifting. There were 13 lifters total, and they were all awesome! You could tell how hard they have all worked, and how much heart they put into it. What a special day for them (and me!).

So Sunday was squat day. I'm still not sleeping as well as I should be, but I did get enough sleep to be able to feel like myself again on Sunday morning. This is the first day since...since I have no friggin idea, really, that I can say that Kate is back. Still getting used to being under the bar, but I was in full come back mode. I was a rabid dog.

I did a set with 320, for 8, I think. Then I had 370, did one and it wasn't quite right, for whatever reason it felt oh, so wrong. I wondered briefly if I had imagined ever having pushed this weight - it was just so wrong. So I sucked it up with 370 again, and did 3 very,very good reps. I wish I had tried for a 4th, but 3 was fine for this day. Used the wraps for the 370's, and then no wraps for 320 for 7.
Then we did 2 sets of Good Mornings! I used to do these all of the time. I think we should start incorporating this movement more frequently into our routine.
3 sets of leg curls - last one drop set.
3 sets leg extensions second set added human tension on the last rep down, and for the last set a drop set.
3 sets each hack calves, and seated calves.

I finally got that "hips forward swing" thing into my squats on the way up.
I weighed all of about 158 on Sunday. I definitely feel best when I'm in the 160 range., not the 175 range. I feel better, so in my mind, I perform better.
Next week GW and I are journeying up to the Training Center to train legs with McFly and Big Al...my plan is to make those boys cry....stay tuned for that one!

ZZZZZZZZ

I have had four nights of sleep in a row now - which is 2 more in a row than I have had in probably 5 weeks, no exaggerating. People keep giving me advice on how to relax and get to sleep. I appreciate the concerns, but believe me - I've tried it all before.
So I'm still in sub-par physical form, which means my strength levels are still sub-par. I'm still plugging along, yeah I am.
I really don't want to expound on sub-par performances soooooooo...I will say that last night was better than last week. Maybe that was due to the good feeling of actually being ALMOST rested.
250 x 4 on the bench is not much to brag about. However, we were able to get a good swole on!

I haven't had any remorse of changing my mind and not doing the Masters this year, until yesterday, when I was reviewing some previews on some competitors online...but it is not a lot of remorse, just a little. I suppose if my power training was going well I would still haved no remorse..?
Anyhooo - Pam Franklin looks ready for big battles this year, and I'm rooting for Marlene Wolverton, too. I wonder if Kate Cooper will show up this year, and at what weight?

I was going to try to hit the APA meet in California, MD that same day, July 19th, but, ALAS (woe is me!) I won't be ready for that...nuh-uh, no way. Someday it will all come back together, but I'm not hitting that stride yet. Sleep is not overrated.

I've been invited to judge at the DE Special Olympics Powerlifting meet this coming weekend. I am very excited about this. Having had a few competitors compete at some of my own meets that qualify as "Special Olympic Athletes" - their competitive spirit just all comes from the right place - the heart. If we could all learn to lift from the heart....

Wrap It Up

It doesn't seem like I'm ever in the mood to sit down and type out a few lines for this journal, now, does it? Shame on me - so many of life's "tests" coming at me every time I turn any which way, i can't shake my true thoughts loose enough to scribe.... however, here I am - zoned out, zoned up, in, through and between... what's that mean? It means only that I'm not on any kind of even keel these days.
Let's break down the training this past week, shall we???

Monday 5 p.m.- Benching was screwy. I don't really want to even talk about it.
All I'll say is I still suffer from placebo effect spotting.

Wednesday -5:00 p.m. - we did power rack pulls from about 4 inches below the bottom of the kneecap. I did 3 sets with 405. My first set I wasn't quite sure what the weight was going to feel like, I did 2 and a third but I was falling forward on the last rep. I got in my head now what the weight feels like, since it had been a while that I had this in my hands to pull, and NOT with a deadlift bar today either - lets do a real set - I tried 405 for two more sets, 5 and 6 reps respectively.
On a better day, more reps would be there. Not too bad.
We then commenced to dumbell rows with 150's (that's as high as we have in the gym).
I think it was 12-12-8??? Then 'W's (using the hihg cables pull the cables in with your lats - forming a "w" with your arms and body). 3 sets - couldn't tell you what weight - I don't remember and it is not important. Then shrugs with 150's - I'm not sure how many reps.
Biceps - Seated DB curls with 35's, then 40's, then 40's...don't remember reps. And Hammer preacher machine - 3 sets.

Saturday - 10 a.m. I'm still not used to squatting at 10 a.m. in the morning....Get used to it! I'm trying to keep our schedule mixed up so we don't get used to anything timewise, repwise, exercisewise. It was soooooooo humid in the gym this day. Typically I love humidity. I RARELY ever turn on the air conditioning, and it gets quite humid in southern Delaware. But it was stifling humid, and quite warm, too. Not much air circulation at all this day... (Get used to it, Kate!)
I got out my wraps, because I need to practice wrapping - and I SUCK at it...me, being the Power Princess, I have let someone else wrap me for my whole powerlifting endeavor. I've never gotten as much as some people seem to out of wraps, but this day I said to GW that "I shouldn't be able to walk this easily!"(meaning that the wrap job basically sucked). HOWEVER - I've always said that the wraps let me know that my legs are there, to hold me up, and that's my prime reason for wrapping. I got my first set 320 for 7. Sooo, unless the heat and humidity were really wearing us thin - I didn't get a darned thing out of those wraps (even though they are APT's high quality Black Mambas - yes, that's a plug for my wonderful and kind sponsor). Next 2 sets - 340 for 4 and 5. So yes, I guess it is the humidity and heat....
Proceeded onto 3 sets of leg curls and 3 sets of leg extensions...then 3 sets of seated calves and 3 sets of hack calves. I'd remember the weight better if I posted in my journal on a more frequent basis. (I am trying - I swear!!!)

Back in the Zone

Today is the day I have been yearning now for a long, long, looong time - I am back in "the zone"...for powerlifting.
It's not as simple as saying, ok - I'm no longer the bodybuilder I'll be a powerlifter.
I spent a year concentrating on bb, then I had 4 weeks + of contest prep - losing 17 pounds...yes, too much in such a short period of time. I had to let my body recoup. And to top that off, all the friggin' typical daily stress has been compounded lately. Without detail, being a Realtor is harder than normal these days for sooo many reasons. I also produced the power meet, even though I love doing that, there were stress factors there - certain unecessary hurdles but I did happen to jump overall. Then the worst part - I had a severe bout of insomnia for almost three weeks. I've slept for three nights in a row now without "aid", and I gather it will take a couple of more nights before I feel "corrected" again. Nothing is worse than sleep deprivation, and unfortunaately I have suffered way too much of it during the course of my life. It is debilitating.

I did deadlift the other night, and it went well, nothing to complain about. I was still hanging at 159 - 160lbs. weight wise, and pulled a 315 for 10. Not my absolute best, but that WILL come back and more.
Today was squats - and I was in the zone. My strength was good, though my technique was/is a little rusty, or maybe I should say my steadiness under the bar is a little off. My depth is hitting better than ever. I did 315 x 7 and 335 x4 twice...still not getting the last rep in, as I typically don't, but I'm ok with that. And I have a great workout partner - GW - he keeps me motivated and he also lets me gloat or rant when I need to...Thanks, George!
The BEST news is: NO LEG PAIN TODAY!!!! I'm determined to stay around 160 for my high-end weight forevermore. I can't perform when i am bigger, and it hurts to boot. Besides, I don't feel comfortable bigger. I'm still eating relatively clean, and am still quite lean. I like this look and how I feel physically.

That's it in a nutshell - will be more detailed as time goes on. So good to be back in the swing of things... I just adore hoisting big iron around, really, I do.

Sleepless in Delaware

No, I haven't been updating my journal much - there just hasn't been much training going on here.
I took this week off as a de-load week, and I have been suffering through insomnia this week. I swear I'd rather have the flu. I suffer through this horrible plague off and on, it's been an ongoing curse throughout all my life.
But I am hopeful to be able to start elaborating on my training once again next week.
The bodybuilding workouts weren't all that much fun to pick apart and talk about. It seems I have not had a good powerful training session in months -

My powerlifting meet, the APA Delaware Power Classic went off in style last weekend. There were about 25 lifters, all with high spirits and energy and great lifting! The crew that helped me out were invaluable - priceless - golden! And of course the crew at The Training Center - my eternal gratitude.
Again, I was blessed. I also have to thank my sponsors - APT Prowriststraps, Species Nutrition, At Large Nutrition, and House of Pain. I believe everyone had a blast - I sure did!

Where is Kate????

OK- the longer I put this off the harder it gets...so here is my announcement. I've wrestled with this on and off for quite some time, but the past few weeks I just had to come to grips with this -


I am NOT doing the Masters Nationals this year. There are, in reality, several reasons, but let's just go with the most important one - my heart wasn't into it. My heart is on the lifting platform. I spent the last year focusing primarily on bodybuilding. I went 4 1/2 weeks into official contest prep mode, lost 17 pounds, ordered my suits, picked a song to pose to - but it just wasn't happening deep in my soul....
I made the final decision a week ago, but thought that I would be probably be changing my mind, (again) or at least feel regretful in some way. But no- I feel less so much less burdended. I feel I made the absolute right decision. I feel very HAPPY, almost ecstatic I made this decision. It is like finding an old friend you have missed for awhile because you had to go away. Powerlifting is a whole different mind set than bodybuilding. One I am more mentally suited for, and more physically suited for, indeed.


I do have some ground to make up for from following a different plan over the past year, but I'll get it back - I guarantee you. I am not considering this a waste of time. I have learned many things over the past year, mentally as well as physicaly. There have been some lows, but my spirit prevails and I squeeze out what I can to take a lesson out of everything to continue on to better things. Of course there were some highs, too!

I still have some whittling back down in size to do because of the Compartment Syndrome in my legs - it has lessened to a certain degree now that I weigh 160. The searing pain is gone, but as last night's squatting proved - there is still a major tightness, very uncomfortable, still soreness,running along my outer thighs. You may see me back in the 148's next year. Whatever the case - you will see me on the platform. And I believe I know when the next time will be already ----but I'll wait a few more weeks before announcing that.

Delaware Power Classic is this coming Saturday - I am so psyched up! It is going to be another great event!!!!!!!!!!!!!!!!!!!!! Fantastic group of people coming together to lift, to help spot/load, judge, everything looks just right for a good day at The Training Center to heave around some iron. Or, as my son Slater puts it, picking up heavy random bars with big circles on the end.

Real Cardio

I just bought a brand new piece of cardio equipment today - It's a Cub Cadet. That's correct - a lawnmower. REAL exercise... It always irks me to see people with 1/4 to 1/2 acre sized lawns get on a riding mower, especially after they've been to the gym to workout on the eliptical machine or treadmill. I enjoy cutting grass. My new "lawn" is pretty much the embarrassment of the neighborhood. All of the other lawns in my section of the neighborhood are landscaped very meticulously. Every one has gorgeous flowers blooming- I have weeds and dirt and sticks and a lot of dead leaves still. I did have two flowers.. right smack in the middle of my yard. But they are both dead now...
I mowed over my first snake today! Ooooo - I'm glad I saw it after it was dead, rather than whilst it was still alive and wriggling through my yard. I'm going to go ahead and leave it out to rot...oooo...I'm not touching it (lest ye didn't think I was very girlie - there ya go!).

No highlights in the training this week. Not enough food to fuel the machine. My workouts were labored and just getting through them took it ALL out of me. My strength has PLUMMETED!
I was down to 163.6 yesterday, soooo...against my prepper's guidelines, I am going to have to add some calories in to my diet. 13 pounds in less than 3 weeks is wayyy to much to lose so quickly. At this rate I'll be a middleweight by July 19th. I had a "normal" eating day yesterday. I told myself I could eat whatever I wanted, but when I get rolling on a diet, I have a hard time stepping off of it. So, I ate additional good foods, cuz I'm a good girl. Back to the diet today, though. Actually, it is not AGAINST his guidelines, I'm just not "conferring" with him before I do so. All for the better me on July 19th, you will see.

No pictures today. I will get them tomorrow.

14 weeks out -

9 and a half pounds down - seeing the arm veins more and some leg separation, but I do feel small and watery today... I took two sets of progress pictures. The first ones I deleted. I had on a pair of gray shorts that may be seeing the trash can...I know I have a big round butt, but these shorts made it look as if I had one of those swedish exercise balls stuffed in them. I'm not really happy with the other ones either - the lighting today was very grey coming through the windows, but I didn't want the flash as the flash flattens it all out. I don't look significantly different from last week, and what changes I can see you can't see in these photos.

I'm having one of those days where I question what the Hell I think I'm doing, preparing for a bodybuilding contest. My body is sooo different from what the judges want...

And I'm doing that thing with my left arm again. I'm practicing front relaxed and the left arm just keeps sticking out higher and farther. I can't stand straight. I had that fixed so you almost couldn't notice I did that last year, now I'm crooked again! So don't be looking for any front relaxed or back relaxed poses from me for awhile.

Now, I have gotten into pretty good condition a couple of times without cardio, and I'm pretty sure I can again, but I told my prepper I'd not stray from his guidelines for me.

But, all it seems to do for me is make my hips and legs sore, hence my leg strength has plummeted and deadlifting the other day was simply pointless. I'm not trying to shirk it out of laziness, heck, it even helps me sleep better, but I simply cannot take 14 more weeks of this tired soreness in my legs, hips, and even lower back.

It will be a while before my website gets overhauled - probably a long, long while... there will be updates to Members Section and changes in the regular section from time to time, but apparently, though my website works, it wasn't done quite right and when my new webmaster tried to tutor me, even he was getting confused. He told me he really couldn't teach me how to work my website because it would just confuse me as you can't do it the way it is really supposed to be done.

APA Delaware Power Classic is in less than 4 weeks now - looks like it is definitely shaping up to be another good meet. I've got alot of really good people helping me out to put this meet on, and I am truly blessed to have their support!

Gagging on potatoes

I used to love cold baked potatoes, but i think that love died out long ago, as I am currently having a problem with this potato I am presently eating making its way down my throat. 14 more weeks of these... oh, joy!
However, I AM enjoying peeling the weight off. I owe the first week's big drop to the elimination of creatine.That stuff does make one watery and bloated. I feel much better and in a few pounds I'll probably be down to a "comfortable" weight.

Last night benching was PERFECT! GW and I were both dog-tired. He kept his weight low and went for reps, while I decided I only had so much energy to spare... instead of my first set with 245 or so, I jumped it up to 275 and decided that I would do them or I would not, all depending on how my energy levels panned out. They went perfectly, good groove, good speed, good rotation in the wrist, good pause, good everything. I did 4. So I upped it to 295 and got 2. All felt right. Took it to 225 for 12, tho' with a shorter pause. Perfect Perfect Perfect!
Everything else we did was more in the 8-12 rep range. I hate reps.

I'm only doing 20 minutes of cardio on the days that I do it, and it IS monotonous, but it does help me sleep better...I will give it that credit.

There are some other things going on in my life right now, but I'm mum on some things for a reason...when the time is right I'll share.

Dropping -

168.4 = 8 pounds lighter... in one week! Most of that is off my waist, thank God...less bloat, I can see some abs and serratus etc. trying their best to poke through. Already it is time to take the belt in a notch - That feeling I like!

Yesterday was one of those days that I should not even have showed up at the gym. I knew it before I even got in my car, but old hard head drove there anyway. It was deadlift day and I wanted to see how these arch supports would benefit. As I stated, I should have listened to myself and stayed home. Oh, I managed a 405, but I guess i can now do that on a very off day.

Could only muster 365 x 3, and it was because I was stiff in the hips, lackadaisical in the drive...just not there. Yes, I gather that lack of fuel in the system has a lot to do with lack of drive.

It has been a couple of months + since I took a few days off, I guess it is time once again to do so. I walked up to the bar on my third set with 315 going to do some reps...but that was it, just walked up to the bar, stopped - quit. I didn't even try to pick it up.

Did a few very high reps sets of seated cable rows, and high reps seated dumbell curls, just to get the blood moving, and I was out of there. BLAHHH!

On the arch supports - yes, I can tell they will help tremendously with sitting back, but I'll have to wait for another day to measure the benefit.

Priceless

The diet: 5 days down - many more to go!!! I used to eat this way, cleanly, way long before I became a bodybuilder, so snacking on egg whites and plain baked potatoes is nothing new for me. My waistline feels smaller and tighter and better already. Already I feel less like a linebacker, more delicate, and dainty... uh-huh...
By the way, I have the best training partner in the world! Not just because he is great to train with, but because he is a genuine and caring person - GW, you rock! The man comes in even when he can't train because he is not feeling well just to make sure I have someone to help me out ...that is, as they say, priceless...

Squatted on Monday. did 2 sets of squats, 315 x 6 and 335 x 6, with my new arch supports in tact. WOW!!!
I have always had trouble sitting back and pushing from the heel - No More! What a difference.
Now I can really squat the way you are supposed to squat! :) :) :) My weight is evenly distributed across my foot.I can get deeper much more easily and less awkwardly. Maybe I can actually learn to squat with "technique"...HAH! I could not do a third set, however.. friggin' leg pain. It feels like the sides of my legs are sprained...which confirms even more so the thoughts on my problem being compartmentalization. What is a sprain? Twisting and stretching of ligaments and other soft tissues... When I squat , I am involuntarily stretching soft tissue, fascia, that does not want to stretch. Kind of like a sprain... I can't find anything on the internet about relief of compartmentalization symptoms. The only remedies I know of are stopping (no way), surgery(I have heard a story or two -no way ), or when I am lighter in bodyweight the pain lessens. It is Friday and the pain is still quite prevalent - it will probably subside enough to squat again in two weeks, when I will aggravate it all over again and become half-crippled once more... woe is me.

Chest last night - I couldn't quite get into the "attack the bar" mode. So it was an "off" night in that respect. Still did 275 x 3 pauses benching. My left tricep push is getting stronger. That is usually where I fail. I believe the "static pressing" in the power rack is helping that along. GW decided to be my tyrannical trainer and made me do extended sets and such. Got me swole, he did!

~can't quite get into the cardio that I am supposed to be doing yet, because of the pain, though I am doing what I can. If I can't do real cardio, I at least walk, so I'm at least not being a slug. I am really set on being the best ever this time around in Pittsburgh.

I ordered my posing suits today from Sensational Designs, Rachel Ellis, who did my suits last year. She is very pleasant to work with. Going with a lavendar and a burgundy...as opposed to black and black like last year...picked one of my old posing songs and I'll just enhance the routine. That's the good side of never having had the chance of doing my routine yet - no one has seen any of them, so I don't need to come up with a new one! I plan on doing it this time...

And so it begins...

My site is FINALLY all back in working order...some few people may have noticed that my Members Section was unsecured for 3 days.(no, don't try it now - it is fixed) What a nightmare getting that resolved. A friggin' NIGHTMARE!!! Anyhoo - more night mares are on their way, I am sure, as I am now in charge of keeping my site updated....first I have to LEARN HOW to do it!!! HAH!!!

I began my contest diet - 16 weeks out....wayyyyyyy early for me, I know. I told my prepper that I would do everything he said, and when we assess in the next couple of weeks we can adjust. I'm not sure he believed me when I told him that I can lose weight very quickly. I can, and I will, and I'm sure that we will be adjusting some things, but if I was ging to listen to myself I wouldn't have hired somebody to guide me! I do trust him.

Sunday morning scale - read 176.4 unclothed.

The pix are after Friday evening's workout.

What a porcine looking creature, yes?

Now that I'm finally in the "big" category...I'm not so sure I like what I see... I think my favorite size of me is in the 150's somewhere. That's look and comfort levels I refer to. But...I'm wearing this size to the Masters. Anyhooo - I am thrilled to be on a diet, so I can perhaps feel a bit more streamlined, rather than feeling like a linebacker.

Friday we did some rack pulling - 625 x 3 from knee level. Still keeping in the same range.I have it on video, but I had my computer reloaded the other day and my computer guy didn't put the program that I use to compile and edit video clips. So no videos until I either get him to come over and put it on my computer again (that's a big maybe) or buy it myself.

We hefted with dumbell rows - always my favorite. The Firm has 150's, and I do believe the owner may be springing for something heavier soon... : )... what else...I fergitttt??? Oh, dumbell pullovers, and dumbell shrugs, and machine preachers, and kettlebell concentration curls, and pulley rope curl thingies, and hack machine calves...and the best part of the workout???!!! My feet did not hurt and I didn't have to take my shoes off once due to the pain! I was wearing my arch supports.

Amazing. Happy, Happy Feet!

Happy Feet!!! :)

I'm not sure how to start this, except by saying that yesterday was a very important day, which will probably result in major life alterations! It probably won't sound very exciting, but believe me you - it is to me.

I get on here and whine alot about my ailments, one of which, if you read my blog from time to time, you may remember some whining about this. My longest term ailment is my foot pain. I can remember the first time it actually came to my attention, over 20 years ago. No, the lifting isn't the cause of my foot ailments, but surely it has to it aggravates it. The pain comes and goes, so it is one of those things that I have kept telling myself will surely go away if I just keep wearing flat shoes with good padding under the balls of my feet. I almost never wear a heeled shoe, unless it is a wedding, or a photo shoot, or some special event. A couple of months ago I was out showing property to clients and my feet hurt so bad, I took the boots that I had on off, apologized to my clients for having to wear stocking feet for the rest of the day, and when i came home I threw the boots out- nice leather ankle high boots, heel was only about 2 inches, they probably cost me about $60 - $70.

Anyhoo - lately the pain has come on, and not subsided. It has only been getting more prevalent. Almost debilitating at times. It got to the point the other day that I could no longer ignore taking action. It actually got so bad that I was in fear of not being able to walk around much less lift. It was either go to a foot doctor, or go get some arch supports,try them and hope for the best, which is what the foot doctor would wind up telling me to do anyway, I'm sure.

Hail to GOOD FEET!!! Good Feet specializes in custom arch supports and orthopedic products.

I spent about an hour and a half with Ed at the store, being fitted for the arch supports, and learning alot more than I knew about the mechanics of a foot. Words almost elude me. I have heard stories of people walking in the store and breaking down in joyous tears once they put the supports in their shoes because they felt renewed, out of pain, and could look forward to living life without the shear pain they had been living in - foot pain, back pain, hip pain etc... I slipped those bad boys in my shoes, walked around the store, and so help me I felt like I was walking in a miracle - I almost cried myself, but I didn't till I got home. It is amazing that just a hunk of plastic (albeit expensive plastic!) under your foot can make such a dramatic change immediately!

What my problem is is my highly exaggerated arch. (see photo attached herein) Ed's words were that I am" very well endowed" in the arch department. I have always
referred to my feet as being "high-heeled feet".
Anyhooo...just thinking - less foot pain and perhaps, just perhaps now...it could have an effect on my leg pain and surely an effect on my spine and hip alignment.
Can you tell I am happy and excited???

Woe

I can't believe I am still apologizing for my site being down, but it is what it is. ~ Hope to have it back up maybe next week (????). After it finally gets running again, it is getting a major overhaul, but that might take some time, since I will be the one doing the work on it. This whole project has been a mess, and as I have had many personal inquiries, I must reiterate -please bear with me! Thanks -

My legs, woe are my legs! If you haven't experienced anything like this, it is so hard to explain...just be sure to know that it is painful. They are still sore from Monday's leg session.
They were screaming during my deadlifting yesterday. I've been doing a little bit of plyometric jumping, not alot, just a bit, and definitely it has hindered my abilities. But I persevere... deadlifts went ok, not great, but ok. 365 x 6. But considering I have had to change my starting pull off of the ground, as I no longer have the room to begin by stomping up to the bar...that and my legs really didn't want to co-operate in the movement. It almost feels like they are tearing when the quads get working...

I am excited to begin my diet for the Masters in the very near future, if only for the fact that I will be losing weight, and the pain in my legs subsides when I am lighter.... I'm tired of this forever full belly, too. I want that nice, tight wasitline back! It's been a bit less protrusive (is that a word?) because I have been stabilizing my weight and not gaining lately. Hanging at 174 - 175. I have some pretty good leg definition and I even saw the big ol' vein in my bicep sticking out yesterday, so I feel I am at a pretty good starting point for the diet.
I feel bad, though, when the guy that I train with sometimes borrows my belt and is able to wear it on the same hole as me... and he isn't skinny by any means. ok, so I'll say all of the thickness is in my lower back.... yeah, that's it...

I am excited to be working with my new contest "prepper". I will announce who I am working with once things get rolling. Just believe that he is someone with experience and I have seen some of his work, and I have major faith that he will be able to bring me in spot on.

Sledgehammer

Last night was squat night. ~ didn't really feel like squatting, however I wasn't in the mood to do anything, so whether it be squatting or staying home and reading a novel - I think it was just a good ol' fashioned bored kind of mood. It was a nondescript kind of day that led up to training. GW was kind of in the same mood. We both rolled our eyes at the bar looming in the racks, before we said, "Let's get to it. "
I have explained before - squatting is difficult for me these days. The pain in my legs makes for a tortuous feeling. My form last night was probably spot on, better than most days, but the painful feeling of my outer quads about to pop and rip open curtailed any extra momentum that I had. I was also aware of a crookednes in my alignment ( time for an adjustment), but I'm so used to that -
315 x 8, and 365 x 2 (no wraps)...I HAD to stop before failure, which is quite different than wanting to stop before failure ( my usual cop out ). I had a very difficult time getting to sleep last night because it felt like someone had swung a sledgehammer and made a tremendously hard hit against both of my outer quads, especially the left one. I think the rest of my legs are sore today, too, but it is hard to get past the compartmentalization pain.
I actually used alot of inner thigh to power up last night. Usually I let the glutes take over, but because the size of my butt is so prevalent (!) I'm really trying to curtail that. I was very in control of things last night, technique wise, but the f***ing pain makes it a miserable experience.

What about the Iris Kyle dilemma at the Miss International... what message is it that the judges are sending to us? "No bumps!!! ? It takes away from the aesthetics?" Other things like ugly distracting tattos are ok, but no bumps... ??? Friggin' unsightly ripples in your breast augmentation is ok, but no bumps?
Or is it a message about using AAS... well, if that's the case, there are far more obvious signs of usage then bumps -Hello! Iris should have either won that show, or been placed where she deserved (as I wasn't there I don't know exactly where she should have placed, but she was in the first round of comparison callouts!)), or been given last place. Do we really understand 7th??? Can they logically explain 7th?
Always double standards...and the judges never speak up to account for anything, not this, not the scoring from contest to contest. Ever notice that "the scoresheet" is always a compiled scoresheet - has anyone ever seen a collection of individual scoresheets from the judges from any bodybuilding show - women OR men? Hmmmm????

Don't Give Up!

I don't know if everyone has given up on me, or not??!!! The transitioning of my website has turned out to be a much, much bigger project than it should ever be! I had to hire someone, someone who actually does the web stuff for a living, and he is even getting stymied....and he is good at all things related to websites and such !

www.KATEBAIRD.COM IS CURRENTLY IS IN A TRANSITION PHASE. PLEASE BEAR WITH ME AND HANG IN THERE AS I MAKE SOME NECESSARY CHANGES TO MY WEBSITE -THANKS !!!

As my mom always said whilst I was growing up - Yeeeeeeeesssssssshhhhhh!!!



I don't know when it will be up and running properly again, but I keep hoping soon! I'm really trying!



I'm not sure I have a whole lot of tidbits of news to catch you up on anyway - same old, same old - I still wake up every day and question to myself whether I am sick or not, but so far I am still hanging healthy! The month of January really knocked me on my butt - and even though I have a very big butt, it really knocked me back on a lot of things!
Training has been going very well lately - I am incorporating a few "ideas" into my training, "tests" as you might call them..will take a while to see if they work or not. I'll elaborate on some of those in later posts.


My bench is still hanging at 285 for three paused reps. Rack pulled 605 x 5 the other night.
Sure, I have performed those numbers before, but that was back before I fell apart. So I am giggly fuzzy happy about everything. I'm not maxing anything lately, I have no need to at this time.

The only thing that has been bothering me is the leg pain / comparmentalization issue. Whenever I get back over 170 pounds it makes itself known. It is not as bad as it was when it first came to my attention, maybe because my body has made some physical adjustment to it, maybe because I stay on top o it by doing nerve manipulations every day, and getting a massage deep into the leg tissues every now and then. Can't really squat when I'm like this. I do some squatting, but it really isn't good squatting. I've made the decision to come on back down in weight after the Masters, so I can squat. It does affect my deadlifting, too, though to a lesser extent.

I haven't been on the powerlifting platform to squat for a year and a half now, and I do so want to, but I am going to be relegated to staying down in the 165 lb. class...and maybe even back down to 148 in the not too distant future - we shall see, we shall see....

www.KATEBAIRD.COM IS CURRENTLY IS IN A TRANSITION PHASE. PLEASE BEAR WITH ME AND HANG IN THERE AS I MAKE SOME NECESSARY CHANGES TO MY WEBSITE -
THANKS !!!

Rotation

How about that Renato Nunes on Chicken on a Chain for 95.75 ?!!! Holy Cow (that's a pun!)!!!
Renato makes it looks as if the Bull is the one who has to conquer Renato, instead of the other way around.

I'm still feeling very,very good physically (what's up with that?!!) albeit a bit tired, but that's just because it is the last week of February - the longest week of the year, especially on a leap year! At least the sun is shining this morning. Those cold, grey,damp February days just bite me up.
Isn't there a rumor that when you see the Robin Red Breast, it is a sign of Spring? I saw two of them the other day, so I am hopeful.

Monday - legs. Good session tho' uneventful. Hammer Strength leg presses...I used to not like that machine, but I have definitely grown to like it alot. As much as one can like a leg press, anyway...
Benches last night. They went well, very well. I have been tryingto incorporate a wrist rotation for, gosh, a really, really long time. Last night I was able to finally bring that in, though a couple of times on the last few hard presses I did forget to rotate. 245 x 7(and some help on #8) and 285 x 3. (yes, all paused) GW said they looked really good, tight and solid, but most importantly they FELT like the bench I have been wanting for so long.

deadlifting

Deadlifting - I am trying all kinds of things to try to keep that friggin' bar from hitting those spots right above my knees. Not only am I building up scar tissue there, but I am tired of being a bloody mess every time I deadlift. Wide feet, close feet, sit back further, adjust this and that - no deal, short of holding the bar way out from my legs, and that obviously won't work... Boy, was I sore this morning. I had trouble arising from a laying position to standing. I guess I deadlifted hard last night. Good thing Midway Fitness has that terrific, spacious and relaxing whirpool to soak in!!! Aaaaaaaaaahhhh -
I haven't been sore in my hips and low back like this for awhile. I'm trying to work on this little "moment" in my deadlifting. Right there after I grasp the bar, I need to just go. If I have even one split second of slowing down, hesitation, questioning my grip or stance, it all becomes lost. That's where some people focus, but I need to just rip it. I've not been able to just let go and rip the past several times I've deadlifted. I can still get 405 on my off days, but I want 405 x multiple every time...is that too much for a girl to ask? Actually, I admit, my legs were still just a bit beat up from "delving" in on Monday, but it was as usual a great back workout. I have to keep trying to keep up w/ GW... he puts me to shame with all of that energy he has sometimes. (Keep feeding me those pancakes, GW and I'll be able to keep hangin' !)
And - I have to stop questioning the bar once it does come off of the ground. Like - it gets to about mid-shin and I mentally question to myself - "is it really moving?" Why do I do that? If it moves, just go with it. I'm not sure if I can explain that, but it is a problem I am consistently working on. Confidence, I suppose, is the key there.

I still am entirely not fond of training my biceps.

Have younz ever seen the show Intervention? I cannot watch that show without using a half a box of kleenex to get through it. I just cannot imagine the mental anguish some people live with and go through to get to such low points in their lives. Every time I watch it, whatever episode is on stays with me for days - it is probably a good show for teenagers to be mandated to watch so they can see the unglamorous side of addictions. I would be pulling my son in to watch it with me, but he is not with me on Monday evenings. So far, he is a wonderful kid, but the ever- analyzing Mommy radar is always on the alert!!!

Delving

I have now officially "delved" back into training, though I have still stopped a couple of sets short of the usual volume. GW and I squatted the other night - it went well. Both of us needed to get reaquainted with having the bar across our backs. Both of us did three sets w/ 315 7 - 10 reps no wraps or anything. It is Thursday, and my legs are still a bit sore!

Last night we trained with "Broc the Rock". 20 years old - oh to be young and innocent again - snicker :) - I didn't feel like my full strength was there, but the usual poundage did go upward.

275 for three (yes, always paused) and then a 315 touch and go...did a negative 365. B told me once I should be doing negatives with 405 at this point... perhaps 385 ? , but I'm thinking 405 would just kind of go WHUMP once it left the rack???


I was elected the DE State APA Chairman the other day...

Here are a few photos from the meet - my favorite is UGA the bull dog puppy - Paul and Marisol's new baby, mascot of the Firm Fitness Center! He is absolutely the cutest doggie in existence!


The gang I gues I'll call "Team Firm" -Broc Townsend, Paul Timmons, Marisol Alarcon, and Guilherme Oliveira.
Little Marisol deadlifted a state record for a 245 pull at 116.8 lbs.

IronFest a Success!

Apologies for ignoring my blog posting for so long ~ I have been BIZZY!! Thankfully, my real estate business is going through some up times, rather than seeing the flat line that so many real estate agents are seeing on a regular basis.
I've been feeling healthy these past couple of weeks! My son did have a 104 + temperature yesterday, however, and I'm praying alot and washing my hands with 99% isopropyl alcohol frequently. No more being sick, puhleeeez!!! Hopefully I've already had what he has - it is hard to tell!
I haven't yet DELVED back into training...not YET! I've been doing half volume sessions, and stepping back from the crazy intensity schemes. Just getting back to normal is feeling good, though mentally it is tough to hold back!

Yesterday was the DE Open IronFest and Firm Fitness Challenge! It was a BLAST! I am so extremely blessed to have had such a great crew helping me out with this meet! It could not have run smoother or better! Thank you George Wilson, Mike Pennington, Dan Long, Billy Eastridge, Len Walker, Teri Mangini, Justine Dohring, (and Dave ? for the use of your pick up truck to hoist the bench in.) Joel Goldberg - Species man - brought all kinds of goodies from Species Nutrition (Speciesnutrition.com.) and Alan Thomas sent his usual box o' goodies from APT (Prowriststraps.com). I was able to raffle off $125 of tickets for gift bags full of both of their wares. Once again, I will donate the monies to Special Olympics of Delaware (always in honor of my hero - Jon Stoklosa and his dad Hank).
We only had 16 total competitors, but most of them did multiple events. I was very pleased to see some regular competitors from my past meets, and some new ones. I truly think the highlight of my day was seeing little Marisol Alarcon do the deadlift for reps! Women had to use bodyweight - she used 120 lbs, and did an amazing 50 reps! And that was AFTER she set a state record in her weight class in the regular deadlift! I am sure she is a-hurtin' today! Many of the lifters hit PRs, and there may be more records set, but I have yet to review the records lists. Mark Obey's 35 reps at 160 lbs. looked EFFORTLESS until the last one...geez...and Guilherme Oleivera was the sole Tire flipper who set a new PR and house record! I'm going to have to include those special events in more of the meets.
Paul Timmons was a real trooper letting us overtake his gym(Firm Fitness Center in Rehoboth Beach DE) for the day. Of course, he was set on setting a deadlift record himself, which he did in the 165 raw division of 485. YAY Paul!
Yeah....it was a good day!

I hope to be back to my regular training this week!

Climbing out of the Hole

What is winter on the Delamarva peninsula like? Today it is 72 degrees, not sunny, but warm. This Sunday it is supposed to be 32 degrees and snow. That's a typical winter on the Delmarva Penisnsula - up and down weather. No wonder we all get sick.
I started feeling better the very end of last week, but still had a few days of antibiotics, and let me tell you, antibiotics kick my butt! Now I am through the meds, but the wrath of being sick for a month and two rounds of antibiotics has caught up to me. I am dragging not only butt, but face.
I'm won't be bouncing back, it will be more like a slow climb out of the hole. It will remain to be seen what it does to my July plans and expectations for the Masters.
Then I had to finally get that tooth in my mouth drilled off yesterday, so we can crown it. I'm sure all of that novacaine in my face and the invasion itself doesn't help with the recovery.
I weigh under 170 today. I'm so worn out, boys and girls.
I went for a walk Sunday, because I woke up feeling great! But I still had the meds in my system - I got a couple of blocks down the street then realized that it was probably not in my best interests to be out there walking, but I still had to turn around and cover the distance home. Wow - that was a horrible experience. Needless to say, I still feel very weak, hence I'm not even thinking about hefting around big pounds - I'm just thinking that I need to get my big butt healthy, or I may as well consider falling completely apart.
I did go for a longer walk last evening, however, and it was a much better experience, albeit strange to consider walking such a big to-do physically.
DE Open IronFest next weekend - February 16th! Shaping up to be a decent event. I was more fearful that it would be too big of an event for the facilities, so I kept the marketing down. I think it will be just as Baby Bear likes - just right... we are being sponsored by APT Prowriststraps - thank you dear ALAN THOMAS! And also by Species Nutrition, thank you Joel Goldberg!
We've got an "eclectic" roster of competitors, and I'm looking forward to seeing them lift.

Delaware Animal Barbell Club

So maybe the reason I am still sitting here feeling like doggie doo is my fault - I push myself and push myself, Right over the proverbial edge, time and time again. I don't give myself a break (not in many respects). So here I am still feeling like razors are lining my throat.

I went to the DE Animal Barbell Club gathering at The Training Center on Saturday. I rode up with GW in his cool car ( a 2006 Corvette - blood red ...ooohh -Vroom Vroom). Now I guess I could have just hung back, and networked with my friends and some new faces, and ate the delicious meatballs that Chrissy Osborne made, and the other tasty morsels that were spread out...but, when you are in a roomful of dozens and dozens of people who are training HARD, all with INTENSITY, all with serious ENERGY... The atmosphere was one of rarity and purpose. Wow! I'm not sure I can describe it. It was FIERCE! And there was a DJ playing some hard driving music, and I often say that music can make or break your training session. (When I used to train at Gold's in Rehoboth almost always there was this LOUD disco music on, and not even good disco, it was like disco - light, but LOUD and irritating...)

Back to the Animal Pak event. All of the people there were having great workouts, it was a roomful of really nice people, alot of really BIG people, no make that HUGE people, and some really strong people...

SO how could I NOT train???? Especially since I knew GW needed a workout partenr ...OK, so that's an excuse... I did do a few less sets,

since I was illin', but I did do some heavy db rows - the 190's for a couple of sets of 6 reps, and the 170's for 10( Jack, one of the owners, said that since the gym is finally in the red that 200's are going to be coming soon! My mouth is frothing at that thought!) A couple of sets of shrugs and some biceps.

I'm sure staying home resting was the better of the options, but HECK! It was FIERCE !!! That kind of ANIMAL INTENSITY is hard to come by. I am thrilled to have experienced the day!

Here is Big Al Fortney and "McFly", who were largely responsible for organizing the event for ANimalPak. And Jack Osborne, owner of TTC and myself -

We did leave early, if that is any consolation... Hell, who am I trying to convince??? Myself? Yes, I'm in a physical hole again - now I'm just trying to heal and carry on...

GW rowing a 190!

Me rowing - That's only a 170!

Perhaps it is best that I don't have that atmosphere to train around often, for surely I would be dead.

Hibernation

I have a very real desire to just take the rest of the winter off and hibernate under the covers, in bed, don't get up for anything, except maybe the potty and a hot toddy from time to time. -[rhyme time! :-) ] I felt good on Tuesday...FINALLY! Then I start to feel like Maybe I'm not completely recovered. Last night I had a bad sore throat. I went back to see the doctor today and he said for sure I killed off the thing that I have, however, I managed to catch the other nasty thing that is going around invading people's respiratory systems!

More antibiotics for me... this month has been just terrible physically. When I said I catch everything, I meant EVERYTHING!!!

I didn't have my normal strength last week, but I did want to deadlift, so I did 315 for reps, and so here is a picture, albeit not a very clear one, of why I hate deadlifting for reps. The red on my thighs is blood smeared from the bar. I always break open a spot above at least one of my knees. This day I broke both legs open, plus one of my shins was bleeding, too! Lovely?

Blow

When I'm congested I frequently have the urge to clamp my nose and mouth shut and just blow. It hurts my eardrums, usually ,but I keep hoping that it will unclog my upper respiratory tract.

That's what I feel like doing - It's raining heavily here today. A good day for wearing a flannel shirt and curling up in a blankie and big fuzzy slippers, and a steamy bowl of soup and a grilled swiss cheese...I'm going through this phase of craving swiss cheese constantly . I've actually pursued the flannel shirt, the blankie, the fuzzy slippers, and the soup part, need to go for the swiss cheese now. I'm trying to figure out what this swiss cheese craving means physically...it's got to mean something. I don't want cheddar, American, or any other kind of cheese, just swiss. I ran out of wine so I'm sipping on a Jack Daniels and TAB...drop of lemon juice. mmmm.....

Anyhooo - trained chest last night. Since I had been sick for so long, I probably should have backed off a little more than I did, well, actually I didn't back off at all. It went very decent. I haven't lost any strength, so that is good. I did my typical pause benching with 245x6 and 275x 3 and a half...used my new APT Strangulator wrist wraps. I liked them a heck of alot more than I imagined that I would. In fact, I loved them. APT tells me he is coming out with the Strangulator knee wraps in a couple of weeks - I'm looking forward to those! I have not done a touch and go bench for so long, I wondered if I could even get it in my head to do one. I always pause my rep on my chest, at least one second if not a full two seconds. But just for the heck of it I did do 315 touch and go for a couple. If I didn't exhaust myself on the first two pause sets, I'm sure more would have been there. In fact, it's about time I test a 335 again, I do believe. Next time? maybe - If one has never paused a bench rep before, then one has no concept of the difference that pause makes in handling the weight.

Gearing up for the big Delaware Chapter Animal Pak gathering next weekend at The Training Center, in New Castle DE. This is going to be a wild, kicking time! Big Al Fortney is at the helm of this event. Lots of ANIMALS from all over the palce getting together to train, network, and have FUN!!! Can't wait!

I'm baaaaaaaaack!!!

The day after my first session back at the gym after almost 2 weeks and I feel grrrreeatt!
My head was still congested last night, which prevents me from pushing way into the zone (I get dizzy) but it was so good to be back. There was a point that I felt like I was never going to get well. I was beginning to feel "mortal" again - didn't like that feeling at all. But today I have that nice tight, worked and sore but not overly sore feeling.
Anyhooo - GW joined me, which was a plus. We started with squats, because I HAD to get back under the bar. So we did 2 sets of 315. No knee wraps. I did 6 and then 7. I couldn't push any further because of the congestion in my head, but all in all I was pleased. Usually when I'm tired or feel off I tend to bring my stance in very narrow, hence the depth is not quite as it should be, but I was able to feel comfortable enough in a wider position last night, hence I do believe that my depth good. I can still feel the compartmentalization - grrrooan, but it is not as prevalent as it once was. I weighed in at 172, a bit more than I expected after laying around like a slug for almost 2 weeks.
I really hate doind leg curls with dumbells, but know that they are very effective, that's what we did last night -but I still hated doing them. They just pulllllll all the way down, escpecially at the lowest down position. I always feel like they are going to pull my hamstrings right out.
The antibiotics are as expected making me very tired, but they are making me well, so I'll deal with it.
Goal is to start packing on a few pounds again, try to make it to 180 before the DIET begins. I still have a good 3 months to go before I start peeling the pounds off. I'm all out of Little Debbie cakes - got to run to the grocery store!

Killing the Thing

I won't be talking about training today, for I haven't set foot in the gym for a week now - this evil "thing" has really grabbed onto me and given me a hell of a ride this past week and a half. I finally went to see the doctor this morning, and he prescribed me a lovely antibiotic. The "thing" starts as a general flu-like illness. Makes you sleepy and lethargic and want to stay curled up under your blankie with a good book and a glass of orange juice for a day or two. Then just when you think you might be shaking it off - BAM!!! It invades your digestive sytem. Nausea and a need to stay near the bathroom for a couple more days, then again just when you are shaking that feeling off - BAM AGAIN !!! - Most people are winding up with an ugly case of bronchitis. However, it decided to settle in my sinuses. My sinuses are so swollen it looks like I have cotton balls stuffed in my cheeks! My poor sinuses have put up with alot in this lifetime... anyhooo, looks like I'm going to live thorugh this thing, but I'm still not out of the woods, yet. It was a good excuse to stay curled up like a slug in front of the tv and watch PBR Saturday night, Sunday afternoon, and Sunday night... though, as I stated before, I would have rather been well and seen it in person in NYC. I have so many favorites, but I'm sticking with JB Mauney again this year, and I always like LJ Jenkins - he is always so calmand cool looking, and for some reason I find myself rooting heavily for Luke Snyder this year...

As most people realize, real estate is NOT a booming business right now, though Jody and I are relatively busy with inquiries and such...thankfully. We are working with just as many "potential buyers" as we usually are at this time of year. This is due to our website being the premiere real estate website in the mid-atlantic resort region. http://www.kate-jody.com/ How's that for a plug? It really is, however, and we are going to be upgrading it soon to an even better, more informative and "cutting edge" site, so Delaware resort real estate buyers, stay posted!!

Here I am rowing the 190 lb. dumbell (yes it really is - I can get 6 good reps or so myself weighing in at 170 lbs. ). I like looking at things like this when I feel weak as a kitten, when all I feel like lifting is a ball of yarn, just to remind me that soon I will be better and hoisting the heavy iron again... This was taken by Bill Jentz at the Training Center in New Castle, DE back in October for the long awaited Women's Physique World Kate Baird DVD, part 2...HAH!!! ANd, of course, I am wearing my APT wrist straps! It was so hot in the gym that day, I'm surprised I didn't wind up as a mere steaming pool of sweat on the floor when we were done.

Black market light bulbs

Monday I was able to train legs with GW !!! I miss training with GW, but he had to take a new job, working for the sheriff at all times of the night and day, so it is hard to catch up with him. I miss his energy. He probably doesn't like to harp on the fact that he just turned 60, but heck, a GW at 60 is akin to most guys at 30...you sprightly ol' geezer you, GW (I know you read this blog). I enjoyed that much -
New Year's - the "thing" finally came to get me...it's been creeping up for a week or so now. Swollen glands, congestion, fatigue -New Year's Eve it had me curled up under the blankie, and so on New Years' Day...then I felt a bit better, oh how convenient - just in time to go to the gym last night! And I could still bench press 275 x4 (all PAUSED) and 295 x 1 with the "thing". I had a decent workout, love those kettle bell side laterals,and whirlpooled afterward, but I think I pushed myself just a wee bit too far and so I got thrown far over the edge. Today I have just been feeling extra rotten. Oh, you kow I'm feeling sick when I turn down an invitation to see the PBR live (in New York this weekend). Oh, all those cowboys....sigh....Time to break out the dictionary and look up that four letter word again - R-E-S-T before I push myself into a bad state.
So my fingers are feeling the wrath of illness, I'm tired and typing is becoming a chore - I was going to go off on a tangent about the government wanting to ban incandescent lightbulbs and push cancer causing - ill making, mercury and EMF laden flourescents upon us. Some day you will find out that it is not the sun causing the skin cancers, it is the flourescent lights in your office, in your stores, in your schools, in your doctor's office - oh look, I went off on a tangent...
I hope I do not see the day when I have to go to the black market to by my light bulbs.

Ten Years Gone

I am very psyched that Led Zeppelin is touring again. I was lucky enough to see them in Washington DC back in 1977, before John Bonham died, for their Song Remains the Same Tour - one of my favorite Zeppelin songs is Ten Years Gone. They actually played that, which surprised me. Robert Plant sat on a stool to sing it. Yes, I was a Led Zeppelin junkie...What do I like to listen to now? Screamo - yeah! I love Killswitch Engage, All that Remains, As I lay Dying, but I also love Tool, and LIVE, absolutely love LIVE.
There - I talked about something besides training...enough of that.
Back to training.

B tricked me into incline pressing the 125's for 3 good and almost 4 reps...just couldn't get that last bit o' lockout on the last one. I like it when I'm tricked into doing things such as that. I was in such a state that I thought I didn't think I had much in me. I was going to be fine with 90's for the night. (Of course, B tricked me with giving me 100's for the first set instead of the 90's)
Some people believe in themselves and push forth with that belief. I perform better when somebody else believes in me - I can't let them down. That's what really fuels me.

Last night deadlifts - I was so upset - 405 for 2, I didn't have a good grip in my right hand, and it fell out. I was thinking there may have been 4...I did a second set of 2, but damned if those 2 reps shouldn't have been included in my first set. Hmmmph!!!

Holiday Power

I hope everyone had a Powerful holiday in whichever way they could use the power the best.

Did I get my squats in?..well....not exactly but not exactly no, either... I woke up with a killer sinus headache, up under my eyes and in my nose. I know I have allergies to something here, because I spent the night at my parents for Christmas Eve, and I woke up feeling dry and fine. I came back home and within two hours I was stuffed up and felt the pressure under my eyes. I wish I had an idea as to what it is, but until then I thank God for Claritin, Benadryl, and nose spray. Which brings me back to squatting on Monday morning...I had to choose nausea inducing pain in my face, or sluggishness due to taking a few Benadryl, which are the make you drowsy kind, the kind I need to take the edge off of those kind of headaches. I took the Benadryl. I have trained under the guise of Benadryl before, sometimes it kicks my butt, sometimes not. It definitely did kick my butt on Monday morning... BUT, as I was proceeding to commence my last squat session of the year, and determined not to completely blow it, I squatted. I mustered up a 425 x 1, which is not my best, and in not my best head groove or physical groove, but I did it. So I got half of my Christmas wish - and the rest of my workout went well - Smith lunges, slow extensions and curls, and my legs looked huge afterward :) :) Big ol' pillar like slabs of meat hanging from my hips...which reminds me I have to get my nerve manipulations in for the morning. I do them everyday, have to.
I did post the 655 rack pull video clip in my free site video gallery...it makes me giggle every time I watch it. That was my third set and in a down week...so yeah, I'm going to try for a goal of 3 reps within the next few weeks of training. or maybe go for 675 x 1????

Pull, Baby, Pull !

This was supposed to be my "backing off" week - I have one of those "scheduled" every sixth week...but I still felt relatively fiery, so I didn't back off as much as I should have, though I did refrain from extra tension and forced and dropped reps. I am not sure if I was feeling good last night or it is that I have finally learned to put my hips into the movement when pulling, but I got that 655 rack pull last night! On my second set I got 605 for 5 so, hey, no reason why not to get the bigger one...
~ tell you what - my sinuses were a little stuffy going into the gym last night, but that 655 cleared them right up. :) really! I pull from the rack at the knee. I had B film it, but he sent it to me in the wrong format. I'll post it somewhere when available.

The nerve manipulation is really helping my legs. I did go for a walk the other evening, however, and when I returned - oh, my legs were besides themselves. I had to take ibuprofen to ease the throbbing. How odd that something as passive as a walk would irritate my legs so...??? Hmmm...
My pelvis has been staying in place, which, if you recall past elaborations, was always slipping out of whack when I went for a walk, or driving alot, or participating in daily life activities. I imagine that now I am upright and intact my muscles aren't used to working at these angles and as a result are being unusually taxed....

My Christmas shopping is ALMOST finished. One more gift to buy. :) :) I love giving presents to people.
I want only a 425 x 2 or 450 x1 squat next week, both of which I have performed before in the not too distant past...just not with this leg problem. I am easy to please, I am.

Relaxed at Long Last

I was feeling kind of under the weather (where did THAT expression come from? Aren't we all under the power of the weather?) over the weekend. I know, I am always suffering some kind of maladay - but when you have children, or child in my case, and their friends are always hanging around your house, you are succeptible to everything that goes around. So I didn't train on Friday. I did, however go in to the gym on Saturday. My friend Paul has included me in his doublebodyweight deadlift for reps challenge. He did 20 the other day at 162.5 bodyweight, 325 pounds. I weighed in Saturday at 172.5, down a few pounds from not eating much for a couple of days...if I was going to do it, I could take advantage of "only" having to move 345 lbs. I did a couple of warm ups, but when I loaded the bar to 315 for warm up, I just looked at it and said, no way in H-E- double hockey sticks do I feel like repping today, not for max reps, not for any reps. Reps suck on a normal basis, anyway, but Saturday there was just No Zone for me. So I loaded up to 405 for 3. They were good, but that was pretty much it for deadlifting on Saturday for me.

Last night was legs, and I wasn't planning on squatting, because I had done that two weeks in a row already. The tightness in my legs was very alive, and was actually growing upward along the sides of my legs. Not PAIN, but a very tight discomfort. Starting to get disheartened over the whole matter, I was. I did Nautilus Duo-Squat, but when I loaded up for my heavy set, the stack, my left leg just refused to cooperate because of the discomforting tightness. Have you ever worn a pair of pants that was too tight in the wiatband, then eaten a meal, making your stomach grow and the pants tighter, then go to bend over - very uncomfortable, yes?...kind of the only way I can describe this. I was better doing lighter weight for more reps (ugh - reps).

So anyway, B really stopped and thought about this last night. He had me lay on the bench last night whilst he manipulated the nerve endings in my leg up around the iliac crest. Oh, he used big words and such that I cannot remember. I then jumped (ok, slid) into the whirpool for a bit. AMAZING but true - my legs were finally relaxed. If you had felt them for the past several months, they felt like concrete along the sides, being so tight. I could actually mush them around a bitafter the nerve manipulation ...it is like voodoo magic. So every day, a few times I day, my prescription is to manipulate these nerves in my leg. They are still holding relaxed today - maybe not as perfect as I would like them, but WOW... I am feeling encouraged and enthusiastic again about that 500 raw squat. It is back in my near future.

I'm starting to get excited about the DE Open IronFest and Firm Fitness challenge. I have gotten very good response, almost to the effect that I don't feel the need to market it as hard as I have marketed meets in the past. Fear of TOO MANY copetitors showing up! APT Prowriststraps is once again stepping up to the plate and kindly sponsoring the meet!
http://www.prowriststraps.com/. Alan Thomas is the best! His merchandise is top quality. I am a big fan of the Black Mamba line of wrist and knee wraps. Thank you, Alan!

I was just eating some gummy monkeys, and felt something crunchy inside...just happened to be a big old filling that fell out of my tooth - a big one. Perpetual dental woes.... I guess that will be my excuse for staying away from all of those gooey Christmas sweets!

Static

I had a decent benching session last night, though I still say I should be lifting heavier weights rather than just "coming back around"...I'm heavier. The weight has not made me all that much stronger,(with a few exceptions)...I do recover better, and my technique seems to be better because the added weight has me more stabilized...but heck, I still think I should be stronger.


I did my first set with 245 rather than the 225 I usually go for. I THINK, and really,I just can't remember, I did 8??? Then up to 275 for 4 Then a very nice 295 (yes, all my bench reps are still paused), then down to 225 for whatever I did - a work set. Then my typical chest, delts, tris -

I did static presses for my triceps in the power rack again last night. They are my newest vote for most misersable exercise. Boards give play - the rack doesn't. It is a dead stop. oooo -


Here are some pics I found that WPW have on their site for sale - I don't have any of these in my galleries (though I have similar shots from the sessions) . Bill Jentz took all of these at the Masters this past July in Pittsburgh at Station Square- their sites are http://www.wpw.net/ and http://www.wpwmagazineonline.com/
AND of course my website is http://www.katebaird.com/ where you can find a skajillions photos and videos of me in my Members' Section... :)

That is me under all of that fuzzy hair(and it wasn't even humid out that day)!!!!!!!!