Time to get serious

I mean, how many times do I make a post and say "time to get serious" or "getting back on track"...only to make that my last post in months or years.  Frankly, a lot...and my most recent post illustrates that point.  I think my main problem was worrying about what to write and to make sure I used fancy words, proper grammar, etc.  It became too much work so I just dropped it.  Well, I am going to approach things a little differently now.  I will treat this truly as a journal, documenting diet and training ideas, meet preparation, and just good stuff related to my sport and health.  it will be liking writing an email to a friend.  Because lets being even more real...who right now is even reading this thing.

let today be the day...

It's the middle of Summer in Sacramento and the temperature today is predicted to be 105 degrees. But it's deadlift and squat night...screw the heat.

2 year absence

Quite a bit has happened over the past two years.  Did some meets, had a son, returned to the Capitol, yada yada.  Still no excuse for not updating my blog.  I have been training and competing exclusively raw with mixed results.  Training has been up and down…good days, bad days.  Goal for the summer…get better.  More reports to come...

Sunday Morning...and a day before a new cycle

Last weekend, I traveled to Los Angeles and competed in a USAPL powerlifting meet. It was held on UCLA's campus and was very well run. I haven't competed in that federation for a couple years and wanted to get back on their map. The main goal was to simply get a total and qualify for the unequipped nationals in Orlando next summer. While I didn't PR or do as well as I wanted, I didn't bomb and was able to at least accomplish an average total. I think one of the main successes of the meet was that I learned a little bit about my training and meet preparation style...and where it needs to be corrected.

 Unequipped, or "raw", powerlifting has taken a strong hold in the USAPL and has also grown in other federations, including the SPF, which is the main federation of our gym. Raw lifting was how I started and it is also where I excelled. Or at least usually. Its no secret the USAPL is a bit stricter than the other federations (strict judging, time limitations, 2 hour weigh ins, etc.) which can make competing stressful. Another element is that they use a single bar, the "Q bar", in all three lifts. While, for me, the squat and bench are not impacted as much, the Q bar's lack of flex compared to an actual deadlift bar makes the deadlift much more difficult. This showed at the meet; I missed 600 lbs on the deadlift not just once but twice. While I would like to blame the bar, I really can't as I have trained with the Q bar for many months prior to the meet...and it was working. My poor showing had more to do with nerves and diet.

First, let me mull over the nerve issue. Being hamstrung by nerves is not new to me, nor is it limited to my competing.  I have experienced numerous times at work.  Public speaking (more specifically, testifying) is primary roll in my job. When an issue comes up, I can sit at my desk and recite answers to specific questions over and over again. However, when it comes to testifying, my nerves can get the best of me, often impeding my memory or causing me to hesitate in my challenges. I know this is something I need to work on...and I have been. One of things I need to do is simply do more public speaking. The more I do it...the more natural it feels.  My confidence level has improved as a result.  I must apply the same logic to powerlifting. Doing one or two meets a year is simply not enough. Supertraining hosts meets every couple of months and there also plenty held by the USPA. For 2013 (pending the Mayan prophecy), I plan to do several. I am looking to do a USPA one in January (pending birth of my second child); I will do the one at my gym in March (SPF); and may even do one in May (USPA). If I go to Orlando, that will be in July. This is one every two months...may seem like a lot but it may also condition my mind and body to handle meets just a little bit better.

Second, let me look at my diet. I believe my supplementation is spot on. I have been doing this for years and truly believe I have found the right combinations and proper timing that makes my training succeed. The issue I am having is the week before my meet and cut weight phase. I typically walk around between 172-175 lbs, which means I have to drop, at most, 10 pounds to make weight. I have tried numerous techniques and have taken a lot of advice. For this last meet, I didn't start cutting weight until the week before. Yes, I quit drinking and made some minor adjustments a few weeks earlier, but the real weight cut was a week out. What I learned was that is just too short for this lightweight, especially if there are two hour weigh ins. I woke up the morning of the meet feeling light, depleted, and lethargic. Not a good way to start the day and not a good way to compete. Despite my efforts to "carb up" after weigh ins, it wasn't until later that night that I actually regained vascularity in my arms. All that told me was that I was sorely depleted...and it showed in my efforts. The reality is I need to stay closer to my competitive weight and just get stronger at that weight. That way I only need to lose a couple pounds of water weight prior the meet. This is what I did when I first started competing...and this is what I should do again.

Finally, my training. This is easy. I need to do more speed work and quit lifting heavy all the time. One of my main problems in the squat was that I essentially stopped in the hole and tried to accelerate. As basic physics will tell you, acceleration from a stopped position is much slower than one with momentum. I need to use the kinetic energy to my advantage and must incorporate more of it in my training. This means less box squats and more free squats, less heavy sets and more light sets, and more accommodating resistance and less straight weight. I hope these adjustments will help and translate to success in my next meet.

I am finishing my post-meet week off and am ready to hit the gym.  It may take some time but despite the fact I am turning 40 next year, I still feel like I have plenty of it.

Stay Strong. Spence

Back At It

Wow...having a new job really takes its toll. Well, my job is not so new anymore as I have been at it for over a year, but it is definitely different. Mentally more exhausting and much busier than my first year. That said, my training continues. I have been moving into multi-ply gear and at my last meet in December, I achieved a pro total; totaling 1714 lbs. I am shooting for another meet this Sunday. Not really looking for a goal in my total as much as I want a PR in my squat. Need to break 700 lbs. Will Sunday be the day? Stay tuned.

The Pity Party is Over

As I have made abundantly clear, I had a rough day at the Olympia. Not only did I only pull my opener, I couldn't even move my second and third attempts. The weight felt so heavy, I thought it was a misload. Of course, it wasn't...it was just heavy. And I shouldn't have been that surprised. My training has been anything but optimal...and my preparation for the meet was even worse. I knew this going in, but thought it wouldn't matter. I have done this before...trained normally, not powerlifting, and still able to handle some heavy weight at the meet. Last weekend, however, was not the case...and it was humbling...so humbling, I actually contemplated quiting. Sure I would still workout, but maybe I was done with competitive powerlifting. Done competing, really?

In retrospect, Vegas was not that bad...in fact, I actually had a great time. I was able to hang out with the sport's best, spending much of my time with the greatest, such as Ed Coan, the prolific powerlifting icon, and Stan Efferding, one of the strongest raw powerlifters of all time. Mark Bell, my coach and mentor, allowed me to be a part of his booth. Heck, strolling The Strip with my teammates Juan and Jim was definitely classic. Still, for some reason, I couldn't shake my performance and all the fun in powerlifting just left me...and quiting was contemplated. But thankfully, time heals all wounds and I am ready to get back at it. I just need to face reality.

I am not 20 anymore and my recovery time has slowed. While I am still a firm believer that you can lift heavy at any age as long as you take care of yourself, you still have to be realistic. My buddy, Treston, simply said when you train, "your overtraining." What's annoying is he's right. What is even more annoying is that I preach against overtraining all the time, and here I am overtraining. So here's the deal...I need to lift smarter and lift like a powerlifter. I am not a bodybuilder anymore and don't have to do curls every week; I am sure my arms will get plenty of work from holding 600 lbs in my hand. Actually do some true speed work and pull conventional. I will mix it up, but most importantly; I just need to be smart...and maybe listen to my training partners a little too.

Who knows when my next meet will be? But one thing is for certain, there will be another meet.

Hello...Miss Me?

Yes, it has been over five months since my last post...but this doesn't mean I had stopped training. It has just been different. In my new job, evening work is often required and getting to the gym at night, especially after attending a dinner or event, is very difficult. Morning training sessions have become the norm, and as such, I find myself training alone.

I have only competed once since the transition; a bench only at that. When you compete in gear, it is damn near impossible to train for a full power without the help of your training partners. They help with your gear, they spot you, and most importantly, they motivate you. I am hoping, now that the Legislature is out until January, I will be able to get back with the team and dial it back in.

I am shooting for my first multi-ply meet in November. It's a local meet, hosted by my powerlifting team. And perfect to help me get back in the game. If I pull it off, it will be my first full power meet since January. Let's see how it goes.

On another note (and one more pressing) is the Mr. Olympia in Las Vegas this weekend (September 16-18). I started a tradition of going to the Olympia last year. Yes, its only year two but I plan to keep it going. As for the powerlifting, I figured since I am there, I may as well compete. But in what? I am in no condition to do a full meet. How about the deadlift only? This is the one lift that is a bit easier to do solo...and it happens to also be my best lift. Sounds like a winner.

I have three more days to make weight...165 lbs. So far, I am on track. The one part that sucks is the night before weigh-ins is my birthday, and nothing says happy birthday like trying to make weight. As for the lift itself, I am shooting for anything over 633 lbs, which is my current 165 lbs weight class personal best. But if I am off that day, oh well...I am in Vegas.

I leave on Friday, compete on Saturday, go big Saturday night, and leave on Sunday. Sounds like a good weekend.

And as always, good times.

The Man Purse

"It's where I keep all my things. Get a lot of compliments on this. Plus, its not a purse, its called a satchel. Indiana Jones wears one."

Ha! Just one of the many hilarious quotes from the movie, The Hangover...and a quote that is thrown at me almost daily. Why? Well, I am one of those folks that actually utilizes the satchel, or "man purse" if you will.

Its not because I have a new job. Its not because I am trying to be fancy. And its not because it's a "Coach" (although I dig Coach...thanks Alli!) It is...yes folks...where I keep all my things.

By things, I really mean food, supplements, and all else needed to keep me on track. To some extent, the purse has become more prevalent due to the new job but to be fair, it existed long before. In the morning, I grab my supplements and my food and throw it in my bag. A glorified lunch pale I guess. Then, at work, when I need to leave my office for a long period of time, I grab my purse and out the door I go. Come noon or 2 pm or whenever, when it is time to eat, I go to the bag. The food in the Capitol is not known for its health content (unfortunately) and is limited. So this thing becomes a life saver. I grab my chicken and tortilla...or my protein powder and shaker...and go on with my day.

Look, I have been busy in my new gig and it has been difficult to get to the gym. But I have still managed. If it weren't for my ability to keep a positive nitrogen balance (constant source of protein) and keep my energy up throughout the day, I can tell you that making it to the gym would be that much more difficult.

So, I will continue to wear my "purse" and you can continue to mock me. But please keep in mind, the next time you pass out in the middle of your workout or fail to make it in entirely; I hope you don't mind a little ribbing. Long live the purse. Good times.