Summer Classic 2012

Summer Classic

Summer Classic

I’d gone to my first meet in February, this is my second meet.  After the first one, I used the Texas Method to work hard on my squat.  I’ve made wonderful progress on my lower body lifts from this, though it hasn’t helped my upper body lifts as much as I’d hoped.

I weighed in at 88.8kg, about 195lbs.  My home scale is a filthy liar, it said I was 200lbs that morning.  This put me in the 90kg/198lb weight class.  I was alone in this class, so I placed first.

Lift February lbs June lbs February kg June kg
Squat 159.7 203.7 72.5 87.5
Bench 99 105 45 47.5
Deadlift 242.5 286.5 110 130

The lower body progress is clear.  My bench hasn’t moved much, nor has my overhead press.

I’m going to get some help with my bench training.  I think I’ve taken technique as far as I can (which is what got me the gain I did get), now it’s time to start working really hard on building up some upper body muscle and getting stronger.  My shoulders are weak, my traps are small, and my upper back needs work.  I need power cleans, I need chest flies, and I need to start pressing every time I work out.  Building more arm strength is also going to help.
For lower body, I’m returning to what worked for me before, the Texas Method.  As a side note, I did the method where I swap out back squats for front squats.  I’ve become really fond of front squats at this point, I feel like I get a nice quad pump out of them and they’ve made my back squat form feel more natural when I switch back.
I’m also strongly considering adding a barbell complex as a warm-up.  I haven’t been doing a separate warm-up, but I’ve been reading Dan John’s book Never Let Go, in which he talks about being sure to hit all your major movements each time you work out.  This makes a lot of sense to me, so I want to give it a try.  I’ll start with one of the ones he suggests and see how it goes.
HOWEVER: I am considering doing a fairly dramatic cut first.  I was considering a meet in August, but it costs almost twice what the last one did, and I don’t know that I can manage that at the moment.  This means no more meets until next year.  So, if I’m going to do something that won’t directly make me stronger, this is the time.  After I’m done recovering, that is.  I managed to lose 10lbs of fat on Lyle McDonald’s Rapid Fat Loss.  I did that with an online friend, who has since tried The Ultimate Diet 2.0 by the same author.  He got better results from UD2.  UD2 comes with a hypertrophy workout, which I think will help me build up some muscle in my upper body.  It also has a really dramatic carb cycle.  I’m quite curious to see how that will work with my PCOS.  RFL had a less dramatic carb cycle and I lost fat on that, so I’m very interested to see if something more drastic will also work, or if my insulin resistance will kick in and ruin it.  This should be obvious after the first week.