NPC Continental Championship recap part 1

This past weekend I competed in my first bodybuilding show, the NPC Continental Championships. I'm very pleased with the package I brought to the stage. I feel at my current level of development I came in with the best physique and presentation that I could.

I competed in the Men's Open bodybuilding lightweight class. I took second out of three. I feel that this was a very fair placing. The person who took first place in the class had amazing structure, he was very well muscled, and had a lot of experience competing. 

I believe that I came in as lean and hard as I could for this show. It was a long prep and spanned 16 weeks. During these 16 weeks I moved from living in a hotel to a house and my partner and I welcomed our second daughter into the world. Given all of the changes that have happened during the prep (and over the course of the last year) I remained focused on my goal and carried out my plans as well as I could.

The week before the competition

This was taken 1 week prior to the competition. At this point I was almost as lean as I needed to be and only slightly over the weight I needed to be for my intended weight class. 

-Monday we had a slight refeed with an increase in carbs

-Tuesday and Wednesday were a slight decrease in carbs and Wednesday was my final day of training

-Thursday we increased water intake dramatically and increased carbs a bit

- Friday was slightly lower in water intake, same amount of carbs as Thursday

- Saturday morning I woke up exactly where I needed to be with my weight, conditioning level, and energy level

Prejudging

Prejudging in the sport of bodybuilding is when everyone in the class is brought on stage and goes through their mandatory poses. This is when the judges have the best opportunity to compare everyone to their competition. It is generally when most of the decisions on placing order will take place.

I was very nervous and didn't really know what to expect going into prejudging. I had been practicing my posing very extensively over the last few weeks. The judges moved through each of the poses much faster than I had expected and I feel that had I practiced doing them this way instead of holding each of them for extended periods of time I could have presented myself better. That being said I had some really strong poses and some much weaker poses.

This is my favorite shot taken from prejudging. 

RxMuscle contest gallery

Part 2 and future plans coming soon.

APF/AAPF Illinois State Meet Recap

I competed in the APF/AAPF Illinois state meet yesterday and had an absolute blast. Here is a quick rundown of how the weekend went.

Saturday morning was the weigh-in for the Sunday lifters and I had cut about 8-9lbs to make it in to the 67.5kg (148lb) weight class. I weighed in on Saturday morning at 66.2kg and was very happy about it.

I spent the rest of the day eating and rehydrating to gain all of the weight back that I had lost. (I did)

Sunday morning I arrived early to begin warming up. I got in a few light warm up sets before too many of the other lifters got there, so I was in good shape for the squat.

My opening attempt at the squat was ~125kg (275lbs) I forgot to write down my opening attempt at the squat. The lift was fairly easy. I tend to play it very safely in my opening attempts for all of my lifts.

My second attempt at the squat was 145kg (319lbs) and it came up without too much trouble.

My third attempt at the squat was 150kg (330lbs) this was 15lbs higher than anything I had ever squatted before and it seemed even easier than my previous attempt.

The next lift in competition was the bench press. My opening attempt was 77.5kg (170.5lbs) and it was very easy.

My second attempt at the bench press was 82.5kg (181.5lbs) I got the lift, it seemed moderately difficult and I got 1 red light because my butt popped off the bench a little bit.

My third attempt at bench press was 87.5kg (192.5lbs) and this seemed easier than my previous attempt.

The final lift of the day was the deadlift. I played it very safe in my opening attempt because I recently switched from conventional style to sumo style and my form is still inconsistent and questionable. My opening attempt was 130kg (286lbs) This came up fairly easily and was relatively confident that I would be able to pull a lot more.

My second attempt was 152.5kg (335.5lbs) I had lifted this much one time before in the gym. It came up very easily and I was certain that I could easily lift 15-20 more lbs.

My third attempt at deadlift I made what seemed like a large jump to 162.5kg (357.5lbs) and was a little bit nervous about the lift. It came up very easily and I probably could've lifted 15-20lbs more than this, but I opted for a relatively safe number.

I got 9 out of 9 attempts for the day and lifted more in all 3 lifts than I ever have. My total was 400kg (880lbs) which was my goal for the meet.

I am very pleased with my performance and am looking forward to training for the next meet which is June 26.

Thanks to all for following my preparation leading up to this meet.

All the best, Max

1 Week Out

I didn't do much heavy training this week at all. I set my openers for the meet and decided to switch over to sumo style for deadlifting. Here's how the week went.

Monday 3/7/11

Upper Body

Speed Bench Press

10 sets of 2

95+ light bands

Bench Press

worked up in sets of 3 to 170

then backed off to 145 for 4 sets of 6

T-Bar Row

4 sets of 8

90lbs

Wide Grip Pull Ups

5 sets of 6-8

Cable Row

2 sets of 10, 1 set of 20

(don't remember the weight)

Tuesday 3/8/11

Just did some intervals.

20 minutes on airdyne bike

then about 15 minutes walking on a treadmill

Wednesday 3/9/11

Deadlift

Speed Deadlift

10 sets of 2

145+ short monster mini bands

Deadlift

worked up to a single at 315 (felt pretty good)

Sumo Deadlift

(I've never really done these before)

225x1 245x1 275x1 315x1 335x1

(cut it there, still had probably 10-15 more lbs in me)

Thursday 3/10/11

Just did some more cardio, then did a few sets of speed box squats

Friday 3/11/11

Bench Press

Bench Press

Worked up to a single at 180 with press call

(somewhere around 180 will be my bench opener at the meet)

Saturday 3/12/11

REST

Sunday 3/13/11

Squat

Squat

Worked up to a single at 305

(my squat opener will be around 275)

Thursday I also started cutting weight for the meet. On Thursday I weighed about 156 and am cutting to 148. My diet has changed, and I'm drinking water like its my job.

On Saturday I weighed about 154 (then I sat in a steam room for about 15 minutes and weighed 152.5) I don't think that making weight should be too hard.

To give an idea of the progress I've made since the last meet, here's a video of me in December 1 week out from the meet.

and here is a video of me a few weeks ago

Thanks everyone for your support

all the best, Max

2 weeks out

I had my last week on the training program that I used to get ready for the meet. It went really well.

So for the next week I'm planning on doing lots of speed work, not going very heavy and also doing a fair amount of cardio.

Here's how this week went down.

Monday 2/28/11

Upper body

Speed Bench Press

10 sets of 2 <60 seconds rest

115+ light bands

Cleans

85x5 105x3 115x1 125x1x5 135x1

I'm finally starting to get the hang of these.

Wide Grip Pullups

5 sets of 5

body weight+10lbs

Chest Supported Row

4 sets of 6

90lbs

Cable Row

2 sets of 8 and 1 set of 20 

don't remember the weight

finished up with some chest and shoulder work.

Wednesday 3/2/11

Deadlift

Speed Deadlift

10 sets of 2 <60 seconds rest

145+short monster mini bands

Deadlift

135x5 165x5 185x3 225x1 275x1 295x3 315x1x3 (these felt really heavy so I cut it there, I had planned on doing a few more singles)

Rear Foot Elevated Split Squat

5 sets of 5

125lbs on an 18 inch box

Glute Ham Raise back extension

4 sets of 12

20lb vest

Face Pull

4 sets of 15

don't remember the weight

Kroc Rows

4 sets of 30

40lbs

Friday 3/4/11

Bench Press

Bench Press

95x5 120x3 140x1 150x1 160x11 175x1

Dumbbell Bench Press

5 sets of 8-10

60lb dumbbells

Dumbbell Rows

5 sets of 8-10

70lb dumbbell

TRX Inverted Row

5 sets of 12

Stability Ball Plank

4 sets to failure

finished up with shoulder and arm work

Sunday 3/6/11

Squat

Squat

115x5, 140x3, 165x1, 190x1, 200x1, 210x13, 245x3, 275x3, 305x3

Suspended Good Morning

5 sets of 8-10

125lbs

Speed Box Squat

10 sets of 2

155lbs +green bands

Glute Ham Raise

3 sets of 10

last set done with 10lb vest

Prowler

7x 40 yards

1 plate/side

Farmer Carry

7x40 yards

This week was pretty good for training.

I also did at least 20 minutes of interval training on each of my off days.

p.s. I'm still running the special on my services

Diet plans with 4 weeks of support $50

Diet plans with 12 weeks of support $100

Training plans with 4 weeks of support $50

Training plans with 12 weeks of support $100

all the best, Max

3 Weeks Out

This week Kiefer and I cut some more out of my calories. I haven't weighed myself yet, but I definitely feel leaner. I'm going to the doctor tomorrow, so I'll most likely get weighed there. Here's how this week of training went down.

Monday 2/21/11

Dynamic Effort Upper Body

Speed Bench 

10 sets of 2 (30 seconds rest)

105lbs + light bands

Power Clean

65x5 85x3 105x1 115x1 125x1x5 (my elbow was really bothering me at this point)

Cable Row

2 sets of 4

180lbs

2 sets of 8

150lbs

1 set of 20

120lbs

Pronated Trap Raise

4 sets of 8-10

55lb dumbbells 

Stability Ball Plank

3 sets to failure

Kettlebell Swings

40 seconds on 20 seconds off

5 rounds

Wednesday 2/23/11

Deadlift

Speed Deadlift

10 sets of 2 45-60 seconds rest

145lbs + short black bands

Deadlift

( I forgot my training log, so I couldn't remember what I was supposed to do, so here's what I did)

135x5 185x3 225x1 245x1 275x1 315x1x5 backed off 295x1x2

(I felt really good about this, 315 is feeling pretty light)

Rear Foot Elevated Split Squat

5 sets of 5

125lbs w/ an 18 inch box

Back Extension

4 sets of 15

body weight+ 20lb vest

Face pull

4 sets of 12-15

(don't remember the weight)

Kroc Rows

4 sets of 30

40lb dumbbell

Friday 2/25/11

Bench Press

Bench Press

95x5 105x3 120x1 135x1 140x1 150x1+ (got 13) 175x1x2 (with press call)

Dumbbell Bench

5 sets of 6-8

60lb dumbbells

Dumbbell Row

5 sets of 8

70lb dumbbell

TRX Inverted row

5 sets of 10-15

Stability Ball Plank

3 sets to failure

finished up by doing some bodybuilder style arm and shoulder exercises

Sunday 2/27/11

Squat

Squat

115x5 140x3 165x1 175x1 190x1 200x1+ (got 13) (added briefs) 275x1 295x1 315x1

Suspended Good Morning

5 sets of 8

115lbs

Box Squat

10 sets of 2

155lbs + green bands

Glute Ham Raise

3 sets of 10

Prowler

7 trips

1 plate/side

Farmer Carry

6 trips

After this I just laid down on the turf for awhile and stared.

On all of my off days this week I did about 20 minutes of interval training.

I've decided that I'm going to run a special on all of my services. Until the end of March I'm going to be discounting my custom training and meal plans. The sale prices are below

4 week training program including email correspondence $50

4 week meal planning including email correspondence $50

12 week training program including email correspondence $100

12 week meal plan including email correspondence $100

p.s. I forgot to post the videos from last week so here they are.

Some parting words

It's worth it. Whatever it is. If you believe that it's important, then work for it.

All the best, Max

4 Weeks Out

This week's training was pretty good. I've really started to buckle down on the cardio, because I still have about 6lbs to lose before the meet. Kiefer and I will be cutting calories further this week. I'm really hoping I can make weight for this. It's becoming increasingly difficult for me to keep my weight below 153 or so.

Anyway, this is how this week's training went for me.

Monday 2/14/11

Speed Bench 10 sets of 2 with >60 sec. rest

105lbs + light bands

Power Clean 8 sets of 3

125lbs 

(I decided to drop military presses and replace them with power cleans. This went pretty well despite a really bad cramp in my right elbow)

Wide Grip Pull-up 5 sets of 5

bodyweight + 5lbs

Cable Rows

2 sets of 4

160lbs

2 sets of 8

130lbs

1 set of 20

100lbs

Stability Ball Plank

3 sets to failure

I finished up the day with some meathead shoulder and arm work.

Wednesday 2/16/11

Speed deadlift 10 sets of 2

145lbs + short mini bands

Deadlift

165x5, 195x3, 225x1, 245x1, 260x12, 315x1, 315x1, 315x1

(I changed my technique on reps by resetting each rep instead of just touching. This made them WAY harder)

Rear Foot Elevated Split Squat 5 sets of 5-7

115lbs

Glute Ham Raise Hyper-extend 4 sets of 10

Face-Pull 5 sets of 8-12

(don't remember the weight)

Kroc Rows 4 sets of 30

40lbs

Friday 2/18/11

Bench Press

95x5, 105x3, 120x1, 130x1, 140x19, 180x1

Dumbbell Bench 5 sets of 8

60lbs

Dumbbell Rows 5 sets of 8

70lbs

TRX Rows 5 sets of 10-15

Stability Ball Plank 4 to failure

(finished up with some more meathead shoulder and arm work)

Sunday 2/20/11

Squat

115x5, 140x3, 165x1, 175x1, 190x12, 245x2, 275x2, 305x1, 305x1

(my hips were bothering me a little bit, so I decided not to push it until I put my briefs on)

Suspended Good Morning 5 sets of 8

115lbs

Box Squat 10 sets of 2

150lbs + green bands

Glute Ham Raise 3 sets of 10

Prowler 9 trips

first 7 sets with 1 plate per side, last 2 sets empty

Farmer Carry 7 trips

This past week on all of my off days I did about 20 minutes of interval training. The mode changed each day. Thursday night I decided to do sprints and I haven't been able to walk correctly since then. I think I've decided my favorite methods of interval training are the rowing machine, and an airdyne bike.

I hope everyone's doing well.

If anyone wants any help with their own training or nutrition don't hesitate to ask. 

All the best, Max

5 weeks out

Alright, so I'm now 5 weeks out and this week I had some really great training. This was also my first week working with Kiefer on my diet. This diet is remarkably different than what I am used to eating, but it was enjoyable and I feel a little bit leaner. I plan on weighing myself either later on today or tomorrow and I'll post my weight later on.

Training Monday 2/7/11

Speed Bench
10 sets of 2 with 45-60 seconds of rest (all reps lowered under control and done explosively)
105lbs+average bands

Military Press
65x5, 80x3, 90x1, 95x12
I'm seriously considering dropping military press and doing something a little more explosive. Perhaps I'll use cleans or snatches

Wide Grip Pullups
5x5 bodyweight+10lbs
I really need to work on these. My back is definitely a weak point for me.

Cable Row 
2 sets of 4 at 150. 2 sets of 8 at 120. 1 set of 20 at 85.
At this point my back was fried.

Stability Ball Plank
3 sets to failure

Lateral Raise 
3 sets of 10 at 22.5lbs

Bicep Curls
3 sets of 10 at 30lbs

(sometimes you just gotta do some curls)

Tuesday 2/8/11

No weight training, just did intervals on an airdyne bike.
30 seconds as hard as possible
60 seconds less hard
for 20 minutes

Wednesday 2/9/11

Went to Right Fit to get in a deadlift workout.

Speed Deadlift 
10 sets of 2 with 45-60 seconds rest 145+short light band
( this was the first time I had ever used a deadlift platform and it took way too long to figure out how to use it)

Deadlift
165x5, 195x3, 225x1, 245x18 (no straps) 285x1

Rear Foot Elevated Split Squat
 5 sets of 5-6 reps with high box
105lbs

Glute Ham Raise Back Raise 
4 sets of 10-12 against short red band

Face Pull 
5 sets of 10 (don't remember what weight I used)

Swiss Bar Bent Rows 
5 sets of 10
95lbs

Thursday 2/10/11

I wasn't able to get in my interval training.

Friday 2/11/11

At Right Fit with Team Stone for a bench press workout

Bench Press 
85x5, 105x3, 120x1, 130x20, 160x1, 175x1 (I missed this at my last meet and it went up really easy this time) I then put on my bench shirt and tried for 225 and missed it. We lowered it down to 135 and just got a feel for what benching in my shirt is like.

Dumbbell Bench
5 sets of 10 with 60lbs (done with a slower tempo and paused at the bottom)

Dumbbell Bent Row 
5 sets of 10 with 40lbs (this was too easy I'll go heavier next time)

Prowler pushes 
5 40 yard trips with 1 45lb plate on each side

TRX Row 
5 sets of 10

TRX Fallout 
5 sets of 8

Saturday 2/12/11

Just did some barbell complexes it went like this
6 stiff legged deadlifts
6 hang cleans
6 push presses
6 squats
6 good mornings
6 rounds of this adding 10lbs each round (starting with an empty barbell)

Sunday 2/13/11

Great squat workout
Squat 
115x5, 140x3, 165x1, 175x19, 245x2, 275x1, 305x1

Good Mornings
3 sets of 8 with a pause at the bottom 145lbs

Box Squat
10 sets of 2 145 with green bands (I don't know how much tension)

Prowler/ Farmer Carry superset
6 40 yard trips each