Hang in There

My website is still in process of transition. I imagine it will be a few more days until the kinks get all worked out. The Members' Section is almost ready to launch, too! So yunz all hang in there (you Pittsburgh area people know that word).

I didn't make any postings last week becuase my site has been down, although you can
access my blog from www.DE-APF.com.

Last week B wasn't around, but I didn't really have to venture out all alone. Monday I did train alone, but I went down to Rehoboth Gold's, and my darling Jump Rope helped me out whilst I squatted. I call him Jump Rope because before I knew his name I noted that he always began his training sessions by jumping rope for 5 or 10 minutes. Jump Rope is about 5'5, 150 pounds, and strong as Heck!!!! If he spent some time training with us, or anyone for that matter, learning technique, he'd be incredible, naturally. Jump Rope volunteered to wrap my knees for squatting after I told him I never wrapped my own knees before...so I STILL haven't ever wrapped my own knees. Isn't that scary? I've wrapped B's twice - once in practice and once in the gym. At least I can wrap my own wrists... still the princess. I AM capable of really putting forth and working hard on my own, and I did just that. I didn't squat terribly heavy, 365 for 5, just enough to keep in practice. Lots of tension and pain...it was good, but I did miss B.

Wednesday George Wilson came to work out with us, but as I was solo, he kind of just wound up helping me out, which was really sweet of him. George has won many powerlifting events. He won the Delaware Senior Olympics last year, with a 450 bench, I believe. George is 55 or 56, but he looks great. And he's handsome. I benched 275 for 5 pauses, then 315 for 1 pause... could have done 2, but we planned a 335 pause, unnfortunately - nope. I tried to put myself in George's mode, didn't work. I did get it halfway up. I guess the rotation, or forgetting the rotation, was the problem here. He helped me out for the rest of chest, then exited.
I finished with delts, and tri's, and got a big swole on!

Friday Bill Jentz (Women's Physique World) came to town. He was on his way to Ocean City, MD, so he stopped in to train with me on the way down...mostly he followed me around and videoed me. He did try some dumbell rowing, and some barbell curling. It was so much fun. I like Bill very much. I deadlifted, nothing remarkable, up to 395, which came up notedly easy, I should have put 20 more pounds on the bar, it still would have been easy. I seem to be stuck at doing one heavy rep on the deadlift though, easy or not easy, then I get tired and peter out. Moved on to dumbell rows. Bill thought 150 for 12 was exceptional...I thought it was eveyday dumbell rowing. I'm hoping to get up to The Training Center this Friday and rep with the 180's...it's hard to find a gym with big dumbells - what gives? Strong people need their nourishment, too. Bill repped a 135 for 5 in the barbell curl. We went to DogfishHead and had steak and wine and ale.

Last night, Monday night, B returned! We "backed off'"...because it's my "back off" week...We remembered to do hamstrings first, which I forgot to do last week.
My hip was so jammed up. I went to the chiropractor, but he couldn't budge me much - thank God B knows a bit about the human structure. he grabbed on me, pushed on me, manuevered me and mangled me. He managed to unjam me enough so I am not in constant pain at this time.
My right hip just jams up on me, and my whole right side gets pained, from my neck down to my toes. Ever since I slipped a disc five years ago, it's been trouble and pain. The chiropractor wants to unjam the spine, but B says unless the hip is aligned, the back isn't goingt to work it out. B is right so often it is scary. I am glad he is back. Though I had a good week and enjoyed my time with fresh faces, I missed him.

Power Benching!!!

I was on fire! Since I didn't bench on Saturday, and last week was an abbreviated workout, heck, I sure should have been ready to bench press. My forearms were sore from Monday (the only thing I can figure was from wrapping "B's knees", so I figured if I bombed there was my excuse.

I warmed up relatively quickly last night. I was in a relaxed mode, too ( I used the "R" word!) . 275 was my first set. I did it very determinidly (is that a word?). Since my forearms were sore, I had to really focus on tightening my chest, and that made all of the difference in the world. I forgot to put my wraps on, and B stopped me short of expending my energy. I did four pauses. He saw my mode and popped three wheels (I love saying that!) on each side, and told me that I was going to pause. This was my goal for my meet in April. Was I ready for this so soon? Heck yeah! Not one, but two PAUSE reps at 315! I even impressed myself. So what then, on my next set??? 335, of course. Not pause reps, but touch and go, becuse, heck, it is a whole bunch of weight. Two reps,all mine...

So, the question is, can I bring that to a meet without choking? My technique is much better than last year, so much better, maybe not completely flawless, but certainly golden technique these days, if I do say so myself. I even have a small arch going on. OK, truth be told, it's the magic shoes. Shoes can make a heck of a difference, yes.

Rediscovering hams

Up until several months ago, we always trained our hamstrings first on leg day. I'm not even sure when we dropped the habit. Even before performing big squats, hamstrings always came first. I always found that this helped me feel supported - to know that my legs were actually down there to hold me up. Even if we fried them with 3 or 4 all out sets of leg curls or whatever, "feeling" the hammies always seemed to help me in the squat.
Somehow we fell out of the practice and I even forgot that we did that. I have been wondering what the heck has been going on in my squat, and as soon as Broderick suggested we start doing the hammies first again, I knew that was it. We started doing this again last night. I did not squat, I leg pressed, but yes indeed! That was the ticket -
We went to The Training Center, hadn't been there in about a month. It feels good to be back. Leg training anywhere else just is not the same. Leg presses up to 1290 for 3...knees to chest, none of those partial movements some people call reps.
I have to find myself a powerlifting meet to do within the next month. I'm not even going to "prep" for one, just go do one, to make up for missing Henri Skiba's meet on Saturday.

missed it

The Jersey Iron meet - I was all packed by Friday morning, I was ready to roll. Sometimes things just don't work out the way you had planned. A misfortunate incident occurred -
It wasn't me that it happened to. I am fine. Broderick had an MRI on Friday. Apparently he is severely allergic to whatever the stuff is that they give you before the MRI. He was violently ill.
Had we any inkling that I would have missed the meet, I would have driven myself up on Friday, but by Saturday morning it was all but too late. I can't drive long distances and perform without resting my back - y'all have to remember I have an "angry" back. That's the short version of the story.
I really wanted to compete in Henri Skiba's meet, because he is a truly super guy with a heart as big as the sun. I hope his meet was successful, and I have the opportunity once again to compete in a meet that he produces.

OK, so enough whining and wimpering. What can I do but plug on for the next one....

I did go to the gym, and deadlift. I pulled 400 very easily, which makes me believe that I could have pulled 420 in meet conditions. I took my time yesterday, trained hard but was laid back about it, rather than my usual tense self. Maybe it was because I was in a bummed mood that I did not have my usual mode going. But, I will be all that much better for the next meet...no injuries, lots of rest, loads of enthusiasm. I'll be there.

bloggy posting

I AM still working on getting the Member's Section up and running


My eyes are bugging out from staring at the computer editing pictures Hopefully it will be ready next week!



The red dress shoot was last weekend. It was unusually warm - 75 degrees give or take. A perfect day for the beach! The scenery is Cape Henlopen point. Photographer - Jody Hudson, my real estate partner, who is also one of the best landscape photographers! We tested his new Canon digital camera.




-Monday I had planned to do a short, no squat leg routine, due to the meet coming up, but as the day wore on, I got antsier and a feeling of "must get under the bar" swept over me. I heeded to my from the gut calling. I grabbed my squat boots, and I squatted. I did much better than I had planned, but I'm still not squatting Saturday. My guess is I might get 425 , but I'm not chancing it. My squat psyche does not have time to re-gear for this one, and I want a higher number than that, anyhoooo. I'll save the squatting for the Delaware Power Classic, on April 21.

I will be benching this weekend. I don't normally do a bench session so close to a meet, but there was no choice, unless I skipped it all together, which may be the way to go, but I haven't figured that out yet. Tradition has it that I screw up the last bench workout before my meet. I just do, why, I don't know. I didn't totally screw up this one, but it was, rigid, for lack of a better word.
I should be playing with a raw 300+ meet bench, I am playing with that at the gym but I'm just hoping that I get the 275 at the meet . If I screw up and don't get a 275, then I need to do some major adjustments, to not only my training, but to my thought processing.

Will I deadlift this weekend? I'll decide when I weigh-in.

Warped

It feels really great walking around in flip flops and a tank top in January. It doesn't feel really great having the flu. It does feel really great knowing that the reason I had a mediocre training session last night was the fact that I have the flu, and not that I am burnt out or overtrained or just plain ol' weak. What a warped method of thinking.
It was in the mid-70's here today. Donned a new red sleeveless mini dress and went for a photo session down on the beach. The lighting was as warm as the air was. I was cramping up all over the place whilst posing, however, and that's about the time the FLU feeling finally slammed me.

If you read my journal even semi-regularly, you know I get just about everything that is making its way through the populace. Seems my son bestowed his illness upon me....grrrrrrooooan. I feel like sludge.

Thursday January 04 2007

I am frantically working on getting the Members Section of my website ready. It is bunches of work!!! I have had many requests from fans already, so I am have high hopes that it will be a succesful venture. I've got tons of unreleased photos, unreleased video clips, etc. etc. just waiting. I am excited. If anyone has suggestions for me, please e-mail me. I'm getting alot of requests for my foot shots, too - I have awesome feet, if I do say so myself.

My son has been sick this week. I had the thermometer out the other day after taking his temerature. Just for the heck of it (and because I've been feeling bad) I took mine, and lo and behold, my temperature was a degree and a half higher than base temp. So, I've been sick, and not as burnt out as I thought. I swear I get so used to feeling bad that when I am sick, I do not know it. Here is a picture of "the boy" at Christmas, Slater. 13 years old, the "Magic" age, for a few more weeks, until he turns the "Super Magic" age of 14..

Benches last night. I was about 10% - 15% off normalcy, but close enough not to gripe about it. And I haven't been taking vitamins, either. I confirmed one thing last evening - The rotation of the wrist is my key in pushing the bar back and up. We also determined that the heavier the bar is, the better my technique gets. Perhaps it is the thought of being crushed underneath of it if I don't get it back to the rack that enhances my performance??!! 275 for three pauses were so/so. B put 315 on the bar, for a PAUSE REP, said he'd help me get it off of my chest - plan being that a 275 or 290 after 315 was going to feel so much lighter. OK, that makes sense. He helped me, but only an eeny bitsy bit - as I stated, my technique gets better the heavier the bar. SOooooooooo, my plan is to get the 315 raw at a meet before another woman does else does. And if someone gets it before me, I'll have to work on the 325!! : ) As you can see, as my muscles get bigger, my hair gets bigger too. Bill Jentz of Women's Physique World, has voted my mop "Most Muscular Hair"!!!

Wishing you all a powerful New Year

2007 - my oh my time is flying by...don't be looking for me to post any new year's resolutions. I make daily resolutions.Today is no different to me than say, yesterday or the day before or...I reflect and analyze continuously, and try to make myself not only better on the outside, but the inside as well every day(well, MOST days). OK, OK, my resolution is to make at least one person smile every day. Now THAT is powerful! Think about that next time you make someone smile.
Let's go back to Wednesday. I had someone different spotting me, my dear friend "Big" Bill...he kindly stuck around and spotted me as I was alone that evening. It had been a whole week since I had trained anything at all. Either I was super Kate that night, or Bill helped me on the spotting. I would like to assume the former, as Bill is quite an accomplished bencher (recently benched bodyweight for 39 reps. He weighs 280.), and he knows how to spot. So let's just say that I did the 275 for six pauses and 295 for four pauses and be done with that.

Sunday I knew I wasn't physically prepared for squatting, but mentally I HAD to. I was either going to squat, or I wasn't going to squat, but I had to find out. One and a half days after training back, even without deadlifting, is much too soon to train legs. The Hammer Strength rack is totally wierd to me. it's the first time squatting in it. We went to the back rack, as the front just threw me off completely. B can stand up and get out with no problem. It's just not quite right for me. Normally if I'm mentally tired, I can just let my physical self take over. When I am physically tired, I can get my mental being to take over. Yesterday, I was mentally AND physically tired, and I just couldn't get it going. BURNT OUT??? As B said I looked, I also felt "rusty". WTF???
385 may as well have been 500. I did two singles with it. Then 275 for 10. I have truly lost my squatting groove, and I need to find it. Now, all told, my knee held up very well. It hurt when B wrapped it, oooh, it did hurt. And it was impossible to walk to the chalk box once wrapped. But, the down and up motion of squatting did not hamper it, at least apparently. We then did two sets of slooooooww leg presses, and some slooowww leg curls. That was it. Oh, and some calves. How depressing....
Highest probability is that I will only bench and deadlift come January 13...but if y'all know me, and if you read this journal you might guess, that I could change my mind at any given time. It all depends if the groove finds its way back home to me. I miss it desperately.

walking

The outlook is grim for squatting at the meet in a few weeks. I still can't straighten my leg, or flex my quad. The worst is when I go down the stairs, not up, but down. My quad cramps up terribly all over the place, especially the vastus medialis. Living on the third floor of a condo complex has become quite a problem. Christmas night I was taking out the trash and POW! It hit me. I got stuck on the stairs, couldn't move, couldn't stand, couldn't sit, and i couldn't get it to work itself out. This lasted a few minutes, and it seemed eternal. It was a mighty horrible experience.
I decided to go for a walk tonight, I haven't been for a walk since I injured myself. I did have a strange gait, not my usual. I only had one small cramping over about a two mile trek. It either helped to work the problem out, or I messed it up further. I should be able to tell in the morning.

16th

I found this picture on one of the more popular women's bodybuilding forums...me at weigh-ins at the Nationals. Yep, this is 16th place boys and girls.....hmmmm

Christmas Eve

It's Christmas Eve...Santa said I was bad again this year... :( :( No presents for me under the tree again.
Some people stop and say thanks at this time of year - I try to start EVERY day by thinking of three things (at least) that I am thankful for. This practice helps me put my life into perspective, and sometimes, when I wake up crusty and crabby and mean, it helps soften my edges.
Until yesterday, I hadn't trained since Monday, when I strained my knee. A time out period has been calling me and I have been ignoring it (like a fool.) Yesterday was Saturday - not my normal back day, but mentally I was ready again, and since I was overdue for some deadlifting, had been about five weeks, I think, I trained. My knee is healing, and thankfully it doesn't affect the deads.

I hate to go into detail about my deadlifting. For some reason expounding on deadlifting makes me feel jinxed??? I will say, however, that my new shoes are MAGIC shoes, and the deadlifting was some of the most "effortless" I have done to date. I think I finally figured out how to deadlift. :) :) Now, if I can figure out how to stop the bar from ripping my legs open right above the knees, I'll be satisfied. Good God, that hurts! The blood does provide for a highly dramatic flair, however.
I won't be training again until Wednesday, so my bench ought to be groovin'! :) :) :)
Talk to you then - and have a POWERFUL and happy Christmas!!!!

pity the injured

Heres' a really good rule to follow - If you have adjustable pins on the safety bar portion of your squat rack, always set them high enough so if you bomb at the bottom, you can free yourself without getting stuck...otherwise you might INJURE yourself. My upper back was just simply exhausted, I couldn't get up, and got stuck - hence, the tendons in my right knee are a-hurtin'. I may have messed up my chances of doing a full power competition in January. Maybe not, but probably.

Boots

I forgot to mention that the other night I switched benching shoes again. I tried out my motorcycle boots, heels rather than flats. Lo and behold, I will have to try again to reconfirm, but I do believe I have found my new official benching shoes!They make me feel more "elevated", even when laying down, hence, the feeling of elevating my chest to the bar is more natural.
I just bought some new flat footwear for deadlifting last night. I will be trying those out come next Friday. I'm wondering if there is anybody out there as concerned with their footwear (ok...entire wardrobe) for their lifting as I am? I will point out, in my defense, that I have nerve damage in the balls of both feet, and footwear for everyday wear has to pass the support and comfort test. Then, if you ever get a chance to look at my arches - these are what I called "high-heeled" feet. My arches are so high that it makes the curvature at the top of my feet elevated, hence alot of shoes don't fit along the top...I am always aware of my feet.

Friday was back and biceps...as it always is. I was still beat up from Wednesday's gold star workout, hence I did some higher reps for a change, not for every set, but for much of the session. I am still sore today, but I don't feel like I was in a train wreck, just sore from training. My left wrist and elbow are a bit distressed, probably from Wednesday, I'll keep them monitored. I couldn't do dumbell curls, they aggravated the elbow/bicep.

Christmas is next week - I'm all done my shopping, I've got my condominium decorated, but I need a little spark to light my Christmas spirit this year...any one got a match?

Groovin'

Last night was a touchstone of training sessions! I was groovin' and so was B. Benching - 315 for three really great reps, and 1 with just a teeny weeny bit o' help from B, so 315 x 3-3/4's...and pauses 275 x 4...at 152 lbs. Then we just busted ourselves on incline dumbell presses, incline flyes, btn Hammer shoulder press machine, seated Hammer laterals, seated dip machine (I did more reps than B on these with same weight !!HAH) I can't remember the other tricep movement, I can only remember that my chest, delts, triceps were swolt toast to the max!!! Taking the video clips of the benches really helps me to analyze the technique, so they were so much better than they have ever been.

I'm still at 152, there is a chance I may go back down to the 148's for the Jersey Iron meet, but I will probably stay in the 165's, even if I am closer to 148. I think my body has had enough dieting for a while. I have to be good to my body, for it has been through the ringer, and back, and again so many times this past year. This week I've been all jammed up, been to the chiro twice and had B unjam my hip yesteday. I'm icing it as I type this.

We started back at the Firm Monday night - feels like home there, all warm and cozy!! B was feeling good in his squat suit, except for that nasty blood that kept spurting out of his nose and leaving puddly spots on the floor ...good thing Paul, the owner, likes us...I think he considers us good, free entertainment - better than clowns!

B's incredible gams....

So what does it look like to have your calf cramp up in the middle of having your picture taken?

coming back around

I'm here, just going through my ignoring posting on my blog phase again.
Friday was back and biceps night, and I'm just now, today -Wednesday getting over that.
The back is feeling recovered, however, the lower biceps STILL have that deep down soreness.
Maybe I should rephrase that and say still feeling the PAIN!!! Perhaps I was more "over the edge" from the competition last month than I thought!
I only did five total sets for biceps...just shows you - you do NOT need 10 to 20 sets of biceps (or triceps, or anything else for that matter) if you do them with all you've got to give them. Go ahead, argue with my biceps - --B started doing some slow reppin' with me on the biceps, and he was feeling the aftermath for a couple of days himself. HAHAHA!!!

Monday - back to squatting!! I love it I love it I love it. My back has been traumatized from so much long distance traveling and driving lately. That really takes its toll on my back. Each and every rep the other night I could hear the spine popping as I descended, and in my video clips you can see the fatigue, but I did what I could anyway. 405 x 3 and 425 x 1( me weighing in at 150). Then I did a set at 315 with NO knee wraps for 7. Slow hacks, then Len pulled out his big purple rubber band and we did lying leg curls with the band. WOW! Those hit me in a new place - up high and out. Methinks me liked those! Then onto stiff legged dumbell deadlifts. I do those differently than most people, more like what some call a "flat backed" deadlift. I really keep the legs stiff. Hits the glute - ham tie in much better...gosh, I really need to build my butt up don't I ( LOL) .
All in all, a pretty darned fantastic workout. 425 at 150lbs. at the bottom of my strength curve - I'll take it. I almost put that bar back after the sixth rep, but I stuck it out after rethinking and did the seventh. NOW I know what "that pukey feeling" is ... and you know, I liked it. We are going to have to invest in a puke bucket, I suppose (ooo, gross)

Post leg day

We are still trekking up to the Training Center for leg training on Mondays. B is still analyzing his T-Rex squat suit. I think he is going to trash the wide stance. He is right, I believe, in going back to the narrower stance. Len Walker joined us last night. Len didn't actually train "with" us, as he uses bands and chains and boxes etc...and we do not, but he is just so much fun and highly energetic and the nicest guy in the entire world. There can be nothing but positive energy emitted from feeding off of people like Len - He will be joining us semi-regularly. YAY!

I am still only squatting every other week. Last night I leg pressed. 1090 x 8, 1180 x 6, 1240 x 2...heavy, and I am feeling the quads today! Then onto ssslllloooowww leg extensions, two sets of two, and one regular set. Four sets of one legged Hammer leg curls - two ssslllooowww and two regular, and four sets of calves on the hacks. I still look ripped and veiny and my calves looked extra swolt last night. It is so hard to leave this look behind, but I have to put at least a few pounds on to push heavier weights...so see ya, I'm going to go eat a peanut butter slathered protein bar. Oink -

Happy Thanksgiving !!!

Today is Thanksgiving. Most people LOVE this day - they get an excuse to feast on large quantities of high fat foods...I abhor the thought! I really do NOT like gravy, mashed potatoes, sweet potatoes, cranberry sauce, I HATE pie...I never, never in my life liked butter...
My sister-in-law got angry with me a couple of years ago when I brought my own plain baked potato and broccoli to her house on Thanksgiving. Did she want me to starve???? I'm going to Ma and Pa' house this afternoon. I guess I'll stop at the store on the way and buy some baked potatoes and broccoli...

I don't know what was going on last night at the gym. Somewhere along the line I have retained my strength! Not that I am complaining. It could be lack of expectations, and being relaxed about my performance (oh no! Kate used the "R" word!) At 149 .5 on the scale. As of lasy evening,I have started doing ALL of my benching with 2 second pauses on the chest. No mo' "touch 'n go". Lo and behold - I very much like this. Last night 245 x 3 , 265 x 2, and 275 for one. I think that the pause only way of benching is the way to go for me.

WPW shoot

Yesterday was my photo shoot with Bill and John of Women's Physique World - We went up to a beautiful old house, from the 1700's, in Phoenixville PA. Their friend Charles has this "spare house" on the property with an amazing home gym in it. The shoot was thoroughly enjoyable, the guys are a pure pleasure to work with. Posing is such hard work for four straight hours, but I don't mind when I am being made comfortable and treated like a lil' princess...(ok, not so little).
I am about SICKof the smell of Pro-Tan these days...

Monday was squat night. We went up to The Training Center, Brad Vargason dropped in to see us. He's about as whacked as Broderick is, no wonder they get along... Under the circumstances, being totally depleted for the show and it was only 1 week later, and I was still on a diet (photo shoot the next day - had to look semi-decent) still 148 pounds, I did fine. 405 x 2 is acceptable at this point. My main focus Monday was not wimping out on the one rep I never do but always "could have". And I stayed with them all. I did my slow hacks, four sets of leg curls, some calves, and outta there! I am encouraged - once FOOD becomes a regular part of my regimen again, I am sure the plans I have will be realized this year. On the way home from Phoenixville last night, we stopped at Barnes and Noble. I got a piece of Ginger Spice cake, and a LARGE Chocolate Chunk cookie.
Then when I got home, I could not let Little Debbie feel neglected, so two packages of Holiday cakes with milk before bed! Oink....

January 13

January 13, 2007 - that is the date of the Jersey Iron Powerlifting Competition. It will be my next powerlifting meet, full power. It is being produced by my dear friend Henri Skiba in Carteret NJ. It is eight weeks away - heck, yes that is plenty of time.
Last night was the first night back in the gym since before the Nationals. My body was tired, oh so very, very tired -but mentally, I was right there. Mentally, I was on top of it. We began deadlifting off of a plate, since my weakest point in the deadlift is right off of the floor. B has had aversions to actually trying this method for quite some time now, but all of a sudden he thinks that this could be beneficial. I have been wanting to try this for quite some time - it either works, or it doesn't. Mechanically, they felt as perfect as they could possibly be. I am also re-setting between every rep, rather than straight on repping. I bloodied BOTH knees last night, and my left shin! aahhh - life is good....

RAW is recognized!!!!!!!!!!!!!

posted on Powerliftingwatch.com this morning:

The APF Is Going Raw

Submitted by jon on November 17, 2006 - 6:47am.
Mike Sweeney announces that the APF/WPC and its tested divisions AAPF/AWPC are moving closer toward offering full raw lifting. In the past, meet directors were allowed to offer raw lifting at meets but records were not kept. Their new policy gives state chairmen the go ahead to create raw divisions and keep raw state records if they choose. Sweeney characterizes the move a test and suggests that if interest develops, raw lifting will become a larger part of the federation, although without moving from its core of equipped lifting.

Now that is the BEST birthday present I could ask for!!!!