View Full Version : Competition training (First)

11-21-2009, 02:28 PM
Hi...I started going to a gym last year to increase my cardio endurance, take yoga classes and do some weight lifting for bone strength. I decided to work with a trainer to learn how to lift weights. He is a former WABDL champ and wasn't afraid to let me try free weights and eventually power lifts. I was hooked when I saw my strength start increasing and how my body began to look. I am leaner and tighter and have some great muscle definition but not masculine at all. I also have so much more energy and absolutely great will power to eat well to maintain what I worked hard for. Just what I wanted! The thing I didn't expect was how addictive the challenge of lifting heavier would be. I love trying something difficult or working up to a goal and I always leave the gym feeling mentally better than when I went in.

For the past 4-5 months I've been slowly working on my own at increasing my deadlift, squat and bench, but didn't have a real goal or hard core program. I'd check in with my trainer now and then but hadn't deadlifted with him for some time. Then a few weeks ago I scheduled a session and asked him to work with me at deads. When he saw what I could lift on my own ( 185lb) he suggested I start training for a local competition in March. At first I laughed, then thought about it and figured the disipline and challenge will be good for me.
So, I asked him to tweek my regular workout to focus on training for the deadlift and I have started.
I'm 5'4" and 118 lbs

Here is what I was/still am doing (not all on same day):

Cardio: tabata intervals and 20 min run
squats:8 reps 4-6 sets
bench: 6-8 reps 3-4 sets (depends on if I have a spotter)
deadlifts: 8-10 reps 6 sets
hammer curls ( I have a sore elbow and hammers don't bother it)
bent rows
pullups (assisted)
pull down cable/lat pulls
calf raises
good mornings
lunges with barbell
yoga for flex

Here is the deadlift training routine:
(squats different day than lifts)
deadlifts: lower weight with more reps up to higher weight, fewer reps for 6 sets total
romanian deadlifts:same as above
boxsquats: same as above
hammer calf raises
roman chair lower back extensions
bench press and other stuff from my old routine mixed in

So...I'm going to keep a log here to help with motivation. I will list all the weight another post so I can track my progress.......:)