inactive REST duty

We are taking a week of rest from the gym. No injuries, just need to do that every now and then. One step backward - several steps forward.

Here is the Zacheroo I spoke of a few times . He left us to go back to school in Indiana. Hey Zach, we missed you the other night! Keep Lifting! I want to see you in the racing pool in London in 2012!

I am starting to feel FRENZIED!!! The 3rd annul First State Power Frenzy is now 4 weeks away. This one is definitely going to be a FRENZY! I promise you that! It is being held at The Training Center in New Castle, DE. You can find an entry on http://www.apa-wpa.com/, or e-mail me for details. All signs indicate that there will be some big lifts at this event, and lots of FUN...one is not even allowed to compete at my meets without having FUN! If you are a sourpuss - stay home. And if you can't tolerate fair judging - stay home. My judges, if not certified -and several are - including myself, are at least active competitive powerlifters and are very competent in judging fairly and correctly.

Congratulations to Lori Steele for winning her class at The North Americans last night. She is a little fireball, for sure!

I am hanging right around 172'ish - I gave up the Little Debbie cakes this time around. I am substituting Jello Pudding Snacks and frozen coconut fruit bars... I've lost my "sweet" tooth, and the Debbie Cakes are just too sweet for me any more. I have to figure away to add more calories into my diet without noticing, as eating is once again become a chore...BIG is the word this time.


My plan is to do a smaller show sometime early next year, and then onto the Masters.

And for certain people who actually have the balls to tell me my "work ethic" as a bodybuilder isn't up to snuff - I scoff. You know who you are...and if you truly believe that, then, and I will put this politely, you are wrong. The proof is always in the pudding, as they say, (not Jello Pudding - hah!) and instead of elaborating on your obviously uneducated statements...I'll just show you with results in a few months down the road.

Medius Maximus

I finally have to admit - I'm on the BIG side now. I weighed in at 172.8 yesterday. I had a photoshoot last Friday afternoon. I keep looking at those pictures saying "Holy Moly - is that big broad me???!!!" I still have veins poking through in my biceps and striated shoulders and triceps...YIKES! No six pack in the ab department, but HECK! Those stay covered up for the most part anyway - who cares!!! Well, OK, I care... but it is only temporary. I have a 2 pack!

If I can maintain my upper body right where it is through to next year, I'll be happy. My legs, however...They are not small - but it always comes down to the friggin' shape, a uniquely shaped gam, and they need to be extra big to WOW. Speaking of shape -

I was watching the Olympic track and field games last night. They were showing clips of sprinter

Tyson Gay, and I thought to myself - That is one BIG butt! His gluteus medius is H_U_G_E!!!! Then I thought to myself - I am shaped just like him! That's the same butt I have! I don't know why I brought that up, except to say that I do need to find a way to shave some of that gluteus medius off. To me, it is disproportionately HUGE!!! Might be a good thing I cannot squat!

The Hammer Strength Leg Press does indeed keep the stress on my thighs rather than my glutes. I had this "wonderful" idea that GW and I should do pause reps with that machine the other night. My legs are still sore from that escapade - i can't wait to do them again! If you have never used that machine - it starts you in the down position, the initial push off is the hardest part. You have all of the weight stress upon you when your legs are extended. Why in the world it was not designed with a lever ?????

But a couple of sets of those paused suckers will be sure to bloat anybody's legs!

Last night I winged through my chest, delts and tris by myself...all alone. That is when I take the time to do all of the exercises that GW absolutely hates and won't do. I'm really out of practice jumping the dumbells up from my thighs to my chest - LOL...well, not really funny. I just about killed myself last night in the process!

I know I keep touching on this subject, however, At Large Nutrition - RESULTS... the stuff is really good stuff. I mix up a drink and sip it throughout my workout. Every time I use it I get such an incredible swollen feeling. Me likes!!!

Alright - one teaser from last Friday:

I will give younz another teaser - next time I have my picture taken I'll look a little different...but I'm not saying why just yet!!! GIGGLE :)

And FURTHER more....

Those that know me well know that I hate TYPOS - spelling and grammatical typos - I abhor them! So, my last post I reread after posting and caught it - the word FARTHER should be FURTHER! I used to excel in English and I was a proofreader for a couple of years. Couple that with SPELLCHECK and there should NEVER be any typos in my postings, right????!!!

This week was mostly high reps with medium weight. Wednesday Zach and I trained without GW. We both showed up in a sluggish state. Zach and I decided to go for lots of reps really fast, so we plugged on through the workout on high speed. My shoulders and triceps felt like they were going to split open and send muscle fibers and blood splattering everywhere. They were swolt to the MAX!!! I can't remember exactly what we did, and not sure it matters.

Tonight, back and biceps night - GW and I did lots of reps again. My muscles have been feeling very "depleted" lately. I'm surprised that they got so pumped and full of blood again.
I have been drinking the AtLargeNutrition Results, and I have a suspicion that the stuff is actually Good Stuff!

I did stop taking vitamin supplements several weeks ago, because of my sensitivities to certain supplements and my insomnia, I thougt it might be best to "dry out" for awhile. I could tell, however, when I went to the dentist the other day for a check-up and cleaning, that when my gums bled so heavily from just a typical scraping that I was in need of some serious vitamin replenishment. I started taking some again yesterday in small doses.


Here is a picture of me after our workout tonight.

I hadn't measured any of my bodyparts in God knows how long, but I measured my biceps for the heck of it this evening. They looked as if they have grown in the past few weeks, and, by cracky, they have!!! They are, officially, now for the first time, larger than my calves! Not good - they have always been the same size...now I have to bring the calves back up!
No, I am not going to state how big either measured. They are as big as they are.
I hate when people get caught up in measurements...however, they are pretty big! LOL!!! Heck, I weighed in at 171.2 at the gym tonight - I gained about 15 pounds in 4 weeks... YIKES!!!


Last Saturday I went to lunch with the "gals" at Kelly's Logan House in Wilmington, DE after the DE State bodybuilding pre-judging. Here we are- in order- figure competitor Nicole Fisher, Powerlifter Teri Mangini (front), bodybuilder Colleen Mahoney-Sgro, bodybuilder Justine Dohring, and ME(whetever I am) ...Colleen was on a diet for the Team U, but those other women, GAWDDD...can they EAT!!!

August 10, 2008

This week has been a good week - the best part about it was the 5 straight nights in a row of sleep! Unfortunately, my streak ended as last night I had to resort to "magical aid", but seriously - the last time I had that much sleep was probably back in April...that's a long miserable time!

Sleep is my FAVORITE DRUG! Without it, I fall apart.

CONGRATULATIONS to my friends Andy Sedar and Michelle Schanz. They both competed for the first time at the DE STATE Bodybuilding competition yesterday.

Andy placed first in the Men's Novice HWT and Overall

and 2nd in the Men's Open contest HWT and 1st in the Men's DE State HWT

Michelle placed first in several categories in figure!

They both looked INCREDIBLE!!!

Hopefully we will be seeing both of them up on the posing dais again! I am soooo happy for both of them! Many of us have followed Andy's journey through his thread on the animalpak.com forum. (see "McFly's Journey") I have had the opportunity to train with Andy, and know how damned hard he trains, and how he puts EVERYTHING into each rep.

Michelle- it is hard to believe she has never competed before. She has the "X" factor to do very well in figure if she pursues it farther.

Power Goddess is starting to come back around to the gym - she showed up unexpectedly Wednesday on chest, delts, tris night. I almost didn't bench because of some aggravation up around my right clavicle area, but I did...I did 230 x 7 and thought that was good considering everything...

the next set I got into a groove and did 230 x 10. OK - well where did THAT come from??? Because I certainly didn't feel like gangbusters. Third set I did another 230 x 10!!! They were all certainly passable in any powerlifting meet.

Zach trained with GW and I again. He's fun to train with. He let us in on the fact that he is actually an Olympic caliber swimmer who almost made it to the Olympic trials this year, but he hurt his back several months ago and that put a damper on everything. Wow...poor guy. I know what it's like to pull my back out a week prior to a powerlifting meet, and not be able to compete, but then there is going to be many power meets to choose from over the course of several months, so you just suck it up and move on. The Olympics only come up once every four years. Well, Zach - keep up the weight training and it will only make you that much stronger,better, and faster for next time you have the opportunity to go for it!

Friday for some Godforsaken reason I decided that we should deadlift. I went for 320 x 12, and then 370 x 6...my form looks good to any trained eye, however, it's not my usual form - sluggish is the best way I can describe it. I am still trying to catch up to myself from sleep deprivation, but I do have hope now! I have to mention that the air in the gym is HEAVY - lead iron bags of rocks HEAVY. The air conditioning is on, but the humidity is still incredibly high. Breathing is difficult. I don't usually sweat very much, but these days in the gym I sweat rivers... it is hard.

I was up to 166.8 this morning. I've been eating alot, eating cleanly - but alot. My body is soaking up food like a sponge. I am laying it all out this time - BIG is the key word... watch Kate grow!

Rest in Peace Isaac Hayes -

Posted August 04 2008

I am still not sleeping everynight, more like every other night or so. Sleep deprivation has drained SO MUCH 'joie de vivre' out of me. I miss my self.
I found this moniker on a forum the other day (forum.ANIMALPAK.com - yes, that's a plug).
I thought it so appropriate to my state of mind and physical being these days that I wanted to share it:

I am broken, battered, beaten down. I am tired and near defeat. But I will wage the fight one more day, and one more after that.

Keep on keepin' on....

It's been a whole entire week and I haven't benched, deadlifted or squatted! How long can that last????I've kept my reps high(er) for the most part and I'm into savoring the feeling of the whole groove of each rep... I got an incredible 'swole on' Wednesday evening. Maybe that was partly due to the AT LARGE NUTRITION RESULTS (another plug) GW and Zach did benches, but I opted for incline dumbells. I only went up to 100's - that was pure sapped of strength levels rather than wanting to keep the reps higher - honestly they weren't all that high at 5. Those are 90's in the picture. I kept the other two sets at 90's x 8. We all did decline db's for 3 sets and I forget what the third movement was....?

Shoulders we did one armed lateral raises. I like using a kettlebell for these. This is still one of my all time favorite exercises, and I can go all day doing these if you let me...We did upright row-pull in thingies...(technical term). Those should have been done on back/trap day rather than chest/delt day...and I think my traps are STILL feeling the wrath of those. Holy heck!
Triceps we did dumbell skull crushers and I forget what else...that's what happens when you wait 5 days to blog. I obviously do not keep an 'official' workout log, other than this blog.

Saturday was one of the most humid days of the year. The gym was void of enough oxygen to go around...breathing was rather difficult even before we commenced training. Once we began our breathing was quite labored to say the least. It must have been the combination lack of air and valium hangover ,(my current sleep aid) for me but I felt very close to puking during much of the workout. (just thought I'd share that lovely thought with you). We started with Reverse grip barbell rows. I need to hit that lower lat area as much as I can . I'm concentrating on bringing out the lowest part of my lats. I don't think my upper back is lacking as much as my mid-back area. Did 225 x 15, 275 x 6, 225 x 13. After those - one armed cable rows from the bottom cable. I haven't done those in years. I usually do cable rows from the top . The bottom is a much more difficult movement, at least for me - I love this movement. Stiff armed pulldowns next. GW did regular db shrugs. I did more of a lat movement, where you actually try to do a lat spread while holding the dumbells.
The real reason for that was that my traps were still in agony from Wednesday!
Biceps - I still don't enjoy doing biceps, but I actually think they have added a smidgeon of thickness to them as of the late. We did incline kettlebell curls, and regular hammer curls.

I'm not eating enough. It is hard to stuff my face when it is so hot out. I keep reaching for cold fruit and popsicles, not exactly foods to beef up with. I'm hanging around 163.

I want to give a great big shout to my friend Andy Sedar who will be competing in his first show this coming weekend - The Delaware State. I haven't seen " McFly" in about 5 weeks or so, but I hear he is looking "spot on". I know the man has the drive, determination, and the heart it takes to do well in bodybuilding. He is also trained by the incredible Big Al Fortney. I hope to be able to make it up to see Andy kick some glute up on stage this weekend. GO ANDY!!!

Oink

Back to eating, gaining size, getting to be a big Kate again - I am the wishy washy woman...no? yes.?..well, no, not really. I'd stick to my decisions if the powers that be let me...but I have to follow the powers that be.

I have revealed that I look for "signs" in my life. Signs to show me direction, answer my questions, guide me - Sometimes they are very quiet, and I have to search high and low and sometimes I miss them. Sometimes they are loud and clear, and sometimes I want to do everything in my power to avoid the callings...and sometimes I am forced to stop dead in my tracks and just admit that this is what I must heed to, this is my calling, this is my purpose. I have been alerted in many ways recently, and I have been given several signs. I have been given one sign in particular that I shall relinquish myself to, and follow through and not look back - no questions, no doubts, no fears....

Monday was leg day. No squats, of course, :( :( :( And gosh by golly no leg extensions for me either as they aggravated my leg. I used the Hammer Strength leg press, which my head still hates but gosh, my legs absolutely love it.

And sissy squats - i was surprised I was able to do those, but very thankful as they are always one of my favorites. The first day I ever trained with weights I was shown the sissy squat. Maybe it's a sentimental love of the exerercise, but I honestly feel they work for me very well.

I promised my friend Justine Dohring that if she won her class at the Junior Nationals I would go out for a high fat milkshake with her . Well, she won the lightheavies - and very deservedly so.

She, as they say proverbially, 'brought it' to the stage in Chicago. Anyone that knows me even a little, knows I am very anal about eating anything high fat - it is like poison to me. But I broke down, I paid up and had the milkshake. And this is what happened to me

OINK

And here is dear Justine about to devour her rasberry and pistachio ice cream cone

and then she turned into a goat...what's up with that dairy farm ice cream?

Signs Signs Everywhere a Sign...

Last night we had someone join us for training. Zach - all 6'3' 195 lbs of him. GW and I didn't go real heavy, but we took Zach from a 200 max to a 280 in one workout. Good job, dude! A couple more workouts and a little more confidence and practice with technique and three plates will be going up easy as pie, guaranteed. Amazing how some people can never get quite that right arch in their bench, then this dude arches like the best of them right away. Maybe because there is so much of him to arch! lol -
It's always fun getting new ENTHUSIASTIC blood in the mix, because it amps me up, too.
GW was still a little worn out from Saturday, and, of course, I'm ALWAYS worn out these days, so we stayed with higher reps last night. I know, I know...Reps usually suck, but last night it was ok. I actually liked the feeling of being full of blood and pumped up...full even though I was down to a skinny lil' 156.8 yesterday morning!

Yes I got the "sign" I was looking for. I sure did. If you continue to read the blog, you will quickly realize in which direction I am headed. Things have been in front of my face for some time, but it is so hard sometimes to read things properly.Sure....I could be wrong about this again, but I don't think so, I truly don't think so....stay tuned!

Wallow

Don't anybody talk to me and try to influence me - I have got to find a sign somewhere. Tea leaves, clouds, Magic 8 Ball...there has to be a sign somewhere that will show me what decision to make.
I asked God, but as of yet he hasn't shown me anything apparent enough to read, if he has shown me anything at all.... I truly believe in signs, you just have to know how to read them. Is there something I am missing right in front of me?
I went to the gym, and it came back and got me this evening- the leg pain. the left leg - I've been taking care of it doing what I think I should be doing, but it got me tonight in a very bad way. Last week I had no problem with the 370 squat. I knew I could have done two consecutive, but didn't, so this week I was going to do those 2. The 320's s went down and came back up perfectly. No problem. I went down with the 370 and the best way I can describe it is like the tension on something just before you are about to snap it in half...couple that with a hard pain, not sharp, not throbbing, but hard.
My right side wanted to push that bar up, but the left one - no fucking way. I was down, and if wasn't for GW, I wouldn't have come back up.
So I'm looking for the sign - I've either got to drop the weight to be able to pursue the squatting, or I'll retain the size and shape and even grow again, but squat no more....
Maybe I'll flip a coin in the morning...I don't know... I'm upset and very beside myself right now.

Signing off to go wallow -

APA Linestate Open

GW - Congratulations! I am soooo proud of my training partner ! He was able to set a new DE state record in the raw Master's V 220 and Master's V Open 220 with a 500 deadlift. GW played it conservatively - he opened with 435 then I think he went to 480 then the 500. He opted to try the 535 on a fourth attempt (which would have been a World Record in his division and weight calss). His 500 was ridiculously easy looking. The 535 was coming up really good until about knee level, it slowed and even stalled a bit and then he dipped it jusy an inch or so before continuing up, however he did stick with it and locked it out. If he had taken that 535 on the third attempt it would have been good, of that I'm sure. But he did pull three picture perfect deadlifts...sans a belt, I might add. GW, stop being so stubborn break that friggin' lifting belt out of the trunk of your car puhhhhllease! We'll get you to 550 very soon! He also got Best Deadlifter by formula! GW GWilikers!!! You rock!

The meet was the APA Linestate Open in California MD. It is about a 3 hour drive from us, so it made for a long day, to and from, albeit a fun day. I sat in the judges chair all day long, for all three lifts. It was a good meet.....I don't know. I shouldn't drag stuff like this out in the open, maybe I should have been the head judge, but I opted not to be.

This part has been edited out, a decision by me and soley me. Even though I and many others may disagree with someone's opinions, I do apologize for being publicly discourteous. I should not be publicly airing certain tings. I will, however, leave the below comments standing for my own personal comic relief, and perhaps yours!

Anyhoo - it was a great meet, and there were several lifters that I know that were competing -
Len Walker(good to see him up on the platform even though he was a little off this day), David Poole, Chris Mitchem, Darren ?? , Good job all!!!!

And even with being in the judge's chair all day but not competing, yes, I had a heck of alot more fun than I would have primping all morning then hanging backstage for hours just to prance around on stage for a few seconds at the Masters NAtionals. It looks like the competition was FIERCE however, by the lineup and pix I've seen.

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.