Monday, March 30, 2009

Mommy Monday

First of all, I hope Matt doesn't kill me for having a post title "Mommy Monday." I know, you thought this was a training blog. Well, you're right. On Mondays, I will feature a post about prenatal training, post-partum training and everything in between. (OK, maybe not everything, but you get my point.)

I get alot of questions asking about what women should do while their pregnant. Some have training backgrounds, some don't. And while I will say upfront, that each woman is different and each pregnancy is different, I hope these posts will give some guidelines on what can and shouldn't be done.


Most women don't even know they are pregnant until they are at least 6 weeks along, if not farther. Most of your training can remain the same during the first trimester. You probably won't be showing yet so the size of your stomach shouldn't be an issue. The only thing that may really hinder you is the FATIGUE. If you're anything like me, I wanted to sleep all day. So my motivation to train was miniscule.

I continued to squat, bench, and deadlift heavy and my speed work remained the same intensity as well. Of course, I would recommend you go with whatever you are comfortable with. If you don't feel comfortable doing a true max effort lift, then I would recommend doing sub-max for reps (3-5). Keep all your accessory work the same as well. Continue with your training as much as you can. It's during the second trimester that you'll need to make some adjustments. (Stay tuned for that next week.)

As for your nutrition, make sure you are taking prenatal vitamins and I would also recommend a GOOD fish oil. Eat well and add a couple hundred extra calories a day. It's not as much as it seems - maybe an extra shake or a couple pieces of fruit. Especially if you have morning sickness and are throwing up. If that's the case - lots of liquids and anything you can hold down!

Good luck and until next week....

Saturday, March 21, 2009

Training log update

The last few weeks have been pretty busy and crazy for me so I apologize for not keeping up on my log. To catch you up I had a visit to Westside barbell the weekend of the Arnold where I pulled 585 off pin two against quad monster mini bands using a conventional stance. We did two weeks of a blue band and then deloaded thinking we were going to do circa max.

We changed the meet that we are doing so we are scrapping circa max since we are not squatting at this meet, but wil still push up our speed work. So here are the last few workouts.


Friday at Westside

Pin 2 rack pulls against quad monster minis. Conventional stance
135, 225, 315, 365, 405, 455, 495, 545, 585x1 started to loose my grip at the top

reverse hyper with extra traction. 3x8
hyper with weight behind feet 3x8
glute hams 2x8

gravity crunch, more glute hams, kettlebell swings working up to 40kg 2x12


Deload upper

db bench 40, 60, 80, 100 2x12
face pulls green band 2x12
tates 40 and mini 5x12
prowler walk 2 plates each side 2x 50 steps

pulldown abs
pull ups


Max effort lower deload week

hamstring goodmornings 135 2x8
poor man back attack 4x12
side bends 80 4x12
sled drags 3 plates 10x100ft


Max upper deload
Illegal wide bench 135, 185, 225, 275x6
bradford press 135 4x8
Fat DD t bar rows 3 plates 3x12
Rolling dumbell extensions on the floor 40 2x8, 50 3x8


Wife went back to work today after materninty leave so I had to cut my morning workout short.

SSB with purple band over plates. 365 5x2
deadlift with plates 1/2 inch lower than feet 245, 335, 435, 475, 525, 565, 615x1 First time deadlifting in this suit and not bad. Still a little beat up from last couple of weeks.

pull thrus 4x8 130-150 and some added tension with a mini band.


Done in a circuit 3 times

reverse hypers short strap 330 3x12
overhead keg lunges 3x6 each leg
judo throw pulldown abs with green band 3x8 each side

belt dragging 3 plates and a quater 10x100ft


Speed bench 185 and mini band 9x3

db press 80x12, 100x12, 12, 20 ties a rep record for 3 sets. If I would have know I would have done one more.

pull ups x5, 4, 4, 3 all different grips

tates with mini band behind back. 45x12, 50 x12, 12, 12, 10

piston face pulls - purple band each hand 3x15

bb curls 70 3x12

shoulder traction
external rotators 3x15
pushdowns 2x12
foam roller situps 2x12 8kg kettlebell each hand


Deadlift standing on 2 inch plaform
135, 225, 275, 315, 365, 405, 455, 495, 545, 595, 615x1

Video of pulls and good mornings.

camber bar goodmornings 225x8, 315x8, 405x6

green band leg curls single leg 3x12

pull down abs 3x12


3 board bench with 3 chain per side. 135, 185, 225, 275, 295, 315, 335x1

far bar 6 board 275, 315, 365x8, 405x6

bradford press 95, 135, 155 2x8

t bar rows with fat DD handle 135 4x12

dumbell extensions on floor 50 5x10

That should bring you up to speed. If you have any questions about my training send me a message. Thanks.

Wednesday, March 18, 2009

Speed Work or Rep Work?

We (myself and the other Q&A people on Elite Fitness) get lots of questions asked about speed work and rep work. It seems speed work became very popular about 8-10 years ago and now, you hear alot of people say they don't do it anymore. Why? What are they doing instead? And how do you know if you should be doing it or not?

Let me first say that alot of it is dependant on your level of experience and strength. Most beginners, whether you are a powerlifter or an athlete, will benefit from rep work. Rep work is great for building muscle and working on the technical aspect of the lifts. And rep work doesn't necessarily mean you are doing sets of 10 or 20. Repetition work can be sets of 5 at a certain weight.

Speed work will be more beneficial for the intermediate to advanced lifter (powerlifters and athletes alike). Speed work is typically done in sets of singles for deadlift, doubles for squats and triple or even fives for speed bench. Sets can be anywhere between 5-12 sets. Chains and bands can be added as well to accomodate resistance.

So, what does this mean for you? Maybe you are an intermediate powerlifter but you're still not sure if speed work is right for you. In my opinion, speed work is great leading up to a competition. Personally, I didn't do speed work for a few months (due to being at the end of my pregnancy, then post-baby). During that time frame, I did rep work. I replaced my speed bench with overhead pressing. At the time, I had no need to do speed work.

Now that I am back in competitive mode, I have noticed that my speed strength is slow. I've put on a bench shirt a few times and have noticed that I just don't have the speed I used to. Even with my raw work. So, it's back to speed work for awhile. If you're not competitive, you can switch between speed work and repetition work, doing 3 weeks of each.