BodyForm, Overtraining, and the Olympia

[koyongi]

So, I've agreed to do a supplement log for Better Body Sports' BodyForm. This is my first one, so bear with me.

A little background on me:
I'm a competitive powerlifter who also enjoys doing things that aren't powerlifting. I normally compete in the 123-pound (56kg) class raw (belt and wrist wraps), but I also compete single ply once a year or so. My best raw competition lifts are a 297 squat, 225, bench, and 352 deadlift. In addition to powerlifting, I've been to the Crossfit Games twice and still incorporate some of that into my training sometimes, played rugby in college and still play on a club team when I can, and run at least once a week. My regular log can be found in the PL/SM section:
http://forum.bodybuilding.com/showth...721531&page=77

What's coming up for me:
I'll be competing in the USPA North American Classic powerlifting competition at the San Jose Fit Expo in July (belt and knee wraps). If all goes as planned, I will also be lifting in the USPA full meet at the Olympia in September (single ply). I train loosely using the Westside method, lifting 4 times per week. Along with that, I'm also playing in a co-ed soccer league on Sundays, helping with a girls' running program on Mondays and Wednesdays (training for a 5K on the 4th of July weekend), doing yoga twice a week, and training for a NASM strongman competition the weekend after the Olympia.

The supplement:
I will be trying out the Better Body Sports BodyForm thermogenic:
http://www.bodybuilding.com/store/be.../bodyform.html
Ingredient-wise, it looks pretty basic to me, which I like. I don't have any tested meets coming up, so I don't have to worry about the synephrine. However, I'm pretty sensitive to caffeine, so I'm starting with a half dose as a preworkout, and we'll see how things go from there. I may try the morning doses if I don't see any adverse effects from taking it pre-workout. I'll be happy if this stuff just gets me through my workouts, but I'll be dieting more strictly as the meet(s) approaches, so if this helps with the weight loss, that'll be an added bonus.

Started out yesterday:

I opted for the pineapple flavor, because I like pineapple. I did a half scoop preworkout with 4ish oz of water. The taste was good, not great, but definitely not bad, which probably puts it in the top 10% of sugar-free preworkouts.

The workout (DE bench day):

Speedy bench vs. 140# chain:
5@bar
3@95 (x9)
Add slingshot:
5@135
5@155
2@185
1@185

Push press:
10@45
10@95
8@105
6@115
4@125

DB rows:
5@60 (x3)

Band pull aparts, mini band:
3x10

Skullcrushers, neutral grip curl bar:
5@70? (x3)

Farmer's carry, trap bar:
2@75m (2 turns)

Workout went fairly well, although I felt pretty drained after my first main movement. This may have been due to the fact that I hadn't eaten in like four hours, and had spent the past two days sitting in a van and only slept 6 hours the night before. In spite of feeling not-so-great, I finished my workout with at least my normal weights, so things still went well.

Also, got to sleep with no problems. 1/2 scoop at 2:00 in the afternoon is a go.

[NC_Tarheel]

Subbed

[LoveMyInk]

subbed cause you're the best!

[koyongi]

Yoga at work.

Fit Girls tonight:

Talked about lifting.

Walked 5 minutes.
Ran 3 miles, 4 minutes running, 1 minute walking - 35:00.
Walked 5 minutes.

Did a 1/2 scoop of BodyForm before heading over to run. No crazy hummingbird heartbeat or anything, and running was pretty easy, although...it was pretty easy. I ran with the teen girls (street run) instead of the younger girls tonight, and we alternated between a 9ish minute pace and a fast walk. Now to see if I can sleep tonight.

[koyongi]

Tried 1/2 scoop of BodyForm when I got hungry this morning. Staved it off for another hour or so...

Crummy night lifting:

Deadlift, 40# chains:
5@135
5@135
5@185
5@225
3@275
1@295
miss@315
Subtract chains:
1@315 (x3)

Squats:
5@55
5@145
1@235
5@195
5@205
5@215

GHR:
10@10
10@15
10@20

Decline abs, 25# hat:
3x10

Random BW stuff

Wasn't doing so hot before I took a week off, don't know if I'm still just overtrained or if there's something else going on.

[NC_Tarheel]

Where is your weak point on your dead??

I just got ~100 lbs of chain from work....if my weak point on pressing is lockout (and I normally miss my deads about 2-3" below my knees) do you think incorporating some chain work here and there might help??

[koyongi]

Where is your weak point on your dead??

I just got ~100 lbs of chain from work....if my weak point on pressing is lockout (and I normally miss my deads about 2-3" below my knees) do you think incorporating some chain work here and there might help??

My weak point on DL is definitely lockout. I can usually get a lot more off the floor than I can lock out. Hence, a lot of chain and deficit dead work.

It sounds like you'd be a good candidate for chain work, too. I like using chains in general - even if you don't need the lockout work, they're great for stability work and they make you faster. But if you need the lockout work, they're even better.

[NC_Tarheel]

My weak point on DL is definitely lockout. I can usually get a lot more off the floor than I can lock out. Hence, a lot of chain and deficit dead work.

It sounds like you'd be a good candidate for chain work, too. I like using chains in general - even if you don't need the lockout work, they're great for stability work and they make you faster. But if you need the lockout work, they're even better.

I finally got my deadlift platform so I could hook up some quad minis on it. I messed around with those a bit this weekend working speed stuff off of a 2" deficit...definitely got to keep that in the mix as well.

Do you kinda go by WS parameters for how much chain weight you use?? Or just whatever you're feeling??

[koyongi]

I finally got my deadlift platform so I could hook up some quad minis on it. I messed around with those a bit this weekend working speed stuff off of a 2" deficit...definitely got to keep that in the mix as well.

Do you kinda go by WS parameters for how much chain weight you use?? Or just whatever you're feeling??

Chain weight is completely random. It's usually based on what's easier to put on the bar, and what's not already in use. I'll usually use a little less when I'm going rawzors, and a little more when I'm getting ready for gear.

[koyongi]

Okie dokie, bb.com is being kinda crazy right now, so hopefully this shows up right.

Have not slept well the past two nights, not sure if it's a result of caffeine late in the day, the fact that I spent the past week and a half on Pacific time, or something else.

Today:

Yoga at work.

Had 1/2 scoop of BodyForm during that afternoon hungry/tired time at around 2:30. Ironically, took a nap when I got home from work. Said nap was cut very short due to my husband calling after running his scooter out of gas.

Fit Girls:
30:00
Ran 400m
2 miles of 100m sprint, 100m walk

We'll see how sleeping goes tonight. If nothing else BodyForm sure does smell yummy.

[NC_Tarheel]

A scooter??


Beckyiamdisappoint

[LoveMyInk]

A scooter??


Beckyiamdisappoint

Its not HER scooter







How did you sleep last night Miss?

[NC_Tarheel]

Its not HER scooter







How did you sleep last night Miss?

I know, but she's married to a scooter driver

[koyongi]

A scooter??


Beckyiamdisappoint

Its not HER scooter







How did you sleep last night Miss?

I know, but she's married to a scooter driver

SMR really appreciates the nerdiness of the scooter. And there's nothing quite as comical as a 360-pound man on a Vespa. It's really just a motorcycle shaped like a scooter, though - it'll do 80+ on the interstate even with him on it.

Slept much better last night, except for the part where I had to get up extra early this morning to drive to St. Louis for a CLE. The road construction made it extra fun.

No BodyForm today, because I forgot to bring it with me. But, I did have a reasonably decent workout at Bally's, in spite of not having spotters, just gawkers. All of the tasty pastries (that rhymes) I had while sitting in the training probably helped.

Tonight:

CGBP:
8@45
8@95
5@135
3@155
1@185
1@195

Bench:
5@135
5@185 (x3)

Decline bench:
5@135
5@155

Incline bench:
5@95
5@115

CSR:
5@45
5@70 (x3)

BTN snatch grip OHP:
5@45
5@65
5@75 (x2)

Neutral grip pull ups:
3x5

Random back cable stuff:
5x5

Dips:
10, 8, 8

Curl/press, hammer grip, as many as I could get in a minute:
12@30s

Back extensions for bloodflow:
2x10

I wish I could find some dessert, but oh well.

[koyongi]

Lonely speedy squat Saturday:

Box squats, below parallel, light bands:
5@55
2@105 (x5)
2@125 (x5)
2@145 (x2)

Sumo deads, some speedy:
5@135
3@185
3@225
3@275

Tire flip:
4x8

Log clean, some presses:
5@55
1@105 (x5)
1@115 (x5)

GHR:
2x20

Hanging knee raise:
2x12

Feeling pretty beat up when I started, but it got better as I went along. Went all out and opted for an entire scoop of BodyForm, which I sipped on before my workout and during squats. My heart didn't explode, and my workout went well. I've slept really well the past two nights, so I'm at least back on Central time. Now to see how tonight goes.

Also, SMR tried a little bit of my BodyForm this morning while in the gym. His quote: "Hmm. It has a slightly melon-y flavor." He liked it. This was after his NoXplode shot and before his Rockstar Recovery.

[koyongi]

Also went swimming today, was fun.

[koyongi]

Soccer!
We lost, but it was fun. And hot.
40:00

Took 1/2 scoop of BodyForm after soccer and before lifting. The taste is growing on me.

Ronery speedy bench day:

DB bench warmup:
10@25s

Speedy bench, 100# chains:
5@45
3@95 (x6)
3@115 (x3)
Subtract chain, add slingshot:
5@185
5@205

Push press:
5@45
5@95
5@115
5@125

DB rows:
5@60 (x3)

Tricep extension, neutral grip:
8@40 (x3)

Band pull aparts, mini band:
3x10

Slept reasonably well last night, considering we had a big storm. 1 scoop of BodyForm in the morning seems to be okay.

[NC_Tarheel]

Working in presses = getting ready for strongwoman contest???


(Your lifts warrant the name change )

[koyongi]

Working in presses = getting ready for strongwoman contest???

(Your lifts warrant the name change )

But a name change to what?


Yoga at work.

After work:

Flipped the tire to get it out of the way, then...

Farmer's carry (trap bar):
50m@170 (1 turn)
50m@220 (1 turn, 1 stop)
20m@260 (x2, with belt)

Hands so tired!

1/4 scoop of BodyForm between carrying the trap bar around the yard and going to run.

Fit girls, ran with teens tonight:
Five minute walk.
1 minute jog, 1 minute run, 1 minute jog, 1 minute walk, repeat.
1.8 miles, 20 minutes or so.
Five minute walk.

[tina722]

Subbed in for motivation. I like how you incorporate yoga, strongman, running, lifting....crossfit.. How do you get the energy?


And do you know the weights/lifts that will be done at the strongwoman contest?

[NC_Tarheel]

Subbed in for motivation. I like how you incorporate yoga, strongman, running, lifting....crossfit.. How do you get the energy?


And do you know the weights/lifts that will be done at the strongwoman contest?

BodyForm


Obviously

[koyongi]

Subbed in for motivation. I like how you incorporate yoga, strongman, running, lifting....crossfit.. How do you get the energy?


And do you know the weights/lifts that will be done at the strongwoman contest?

I will do my best to continue to be motivating. It's not too hard for me to find time/energy to do SOMETHING every day...I'm bored if I don't do at least something little. I've actually found that if I just around for a couple of days, I get kinda depressed. It made visits to the in-laws pretty terrible (until one winter we got a big storm and I spent a couple of hours shoveling show, and voila - happy again!)...

I don't know the weights, but I know there will be a car/truck pull of some sort, a deadlift for reps, a log clean/press for reps, farmer's carry, and a tire flip. It's a small competition, so I doubt the weights will be too crazy for women. I'd like to be able to pull off the LW men's weights by the time that comes around, so then I'm sure to be okay...

BodyForm


Obviously

He's good.
It definitely doesn't hurt, though.

[koyongi]

Walked at work.


Tonight:

Had 1/2 scoop of BodyForm before/during the beginning of the workout. Slept well last night, so I'm either getting used to the caffeine, or my sleep issues were more from the time change.

Squats vs. 100# chain (on floor):
5@55 (x3)
5@105
5@145
3@195
3@215
2@235
1@255
1@255 (wraps)
miss@275 (wraps)
Subtract chain & wraps:
4@145
4@235

Deadlift:
10@205 (x2)

GHR:
5@25 (x3)

Decline abs:
10@25# hat (x3)

Tire flip:
3x5

Box jumps, 30":
3x10

[koyongi]

So, I've been on a media fast the past couple of days, so here's an update of things I did while I was gone:

Wednesday:

Yoga at work.

Fit Girls:
Walked 500m.
Jogged 500m.
100m sprint, 100m walk (x10).
Walked 200m.

Thursday:

(1/2 scoop BodyForm)

Fat bar floor press:
8@bar
8@70
5@110
5@130
3@160
2@180
1@190
1@200

Bench:
5@bar
5@135
4@195 (x3)

Behind the neck OHP, snatch grip:
5@45
5@65
5@75
5@85

Rows:
5@135 (x3)

Skullcrushers, neutral grip curl bar:
8@50 (x3)

DB clean/press:
8@35s (x3)

Face pulls, mini band:
3x10

Tire flip:
2x5

Lifting has been going well, sleeping is going well.
I've got a whole scoop of BodyForm ready to go for squats in the morning before the USPA Central States meet. I'm judging. Who's excited?

[LoveMyInk]

I'm excited!





I want to flip tires!

[koyongi]

I'm excited!





I want to flip tires!

If you can find a tire, I'd totally recommend it. It's so much more fun than most GPP/cardio type stuff! We had to wait for a while, but my dad finally came up with an old combine tire we could use (rim and all). I'm sure the neighbors hate it (it just sits in the back yard), but I love it.

[LoveMyInk]

If you can find a tire, I'd totally recommend it. It's so much more fun than most GPP/cardio type stuff! We had to wait for a while, but my dad finally came up with an old combine tire we could use (rim and all). I'm sure the neighbors hate it (it just sits in the back yard), but I love it.

I'm coming to live with you!





I actually found a real gym here with all kinds of cool stuff, it's a pretty hefty drive but I'm going to make my way out there hopefully next week to get help with form and play with the fun toys.

[koyongi]

I'm coming to live with you!





I actually found a real gym here with all kinds of cool stuff, it's a pretty hefty drive but I'm going to make my way out there hopefully next week to get help with form and play with the fun toys.

We also added some real farmer's carry handles this week and some sandbags (now all we need is sand to go in them!).

It's probably worth it to get to do that every once in a while. If nothing else, it keeps things from getting stale...


Judged a USPA meet at Club 7 in Blue Springs today, went in early to get in my workout during weigh ins. Since it was 7:00 in the morning, I figured a whole scoop of BodyForm would be okay. I did it on an empty stomach, since I was saving all my breakfast room for Chick-Fil-A when I got done. No issues with BodyForm on an empty stomach, and my Chickn Minis were totally worth it.

This morning:

Speedyish squats:
5@45 (x2)
5@135
2@185 (x5)
2@205 (x5)
2@225 (x4)

Deadlift:
5@135
5@225
3@255
3@275
3@295

Back extension:
10@25 (x3)

Glute thingie:
10@100
10@125
10@150

Sit up on back extension thingie:
3x10

KB swings:
10@24kg
10@14kg per hand (x2)

[koyongi]

Got home around 9:30 and got a quick workout in. No BodyForm today, since it was already almost bedtime...

Speedy bench, 100# chain:
5@bar
3@95 (x3)
3@115 (x3)
3@135 (x3)
3@155 (x2)
3@185 (slingshot)
3@205 (slingshot)

Push press:
5@45
5@95
5@115
4@125
2@135

DB rows:
5@60 (x3)

[koyongi]

Yoga at work.

Had a scoop of BodyForm in the middle of the afternoon, because it was a long, tired day.

Fit girls after lots of food:
Walk 400m
Run 400m
Walk 400m
Run 400m
Walk 400m
Run 400m
Walk 400m
Run 400m
Walk 1200m
Jog 800m