Wow, it’s finally here. After 5 months – nearly 150 days – I have made it to peak week. I am excited, nervous, and just looking forward to bringing my best me to that stage. I’ll do a re-cap on my prep once the show is over.



This week will be the most boring in terms of food, I’m going the conventional route and eating mainly whitefish and asparagus for most of my meals. No protein powder, no coffee, plain and simple. I’m using a similar water manipulation strategy as last year which involves drinking upwards of 2.5-3 gallons a day. Let me tell you, it takes a lot of effort to drink that much water. You also need to be cautious of your electrolyte levels. I’m not messing with sodium or anything like that, just the water which I will cut Friday afternoon. Friday I’ll also begin a moderate carb up and will enjoy a delicious steak and potato with butter before bed…mmmm steak.



We're going to be great friends this week.
We’re going to be great friends this week.



This week my workouts will be pretty easy, some light circuit work, prowler pushing, med ball circuit, nothing crazy. Here is what last week’s training looked like:




Overhead Press 10 sets of 5 reps (60 – 75lb)

Bench 10 sets of 5 reps (95 – 115lbs)

Squat 10 sets of 5 reps (125 – 165lbs)



Deadlift 10 sets of 3 reps (215 – 255lbs)

Squat 10 sets of 5 reps (125 – 165lbs)

Bench 10 sets of 5 reps (95 – 115lbs)



Med ball, abs, prowler



Same as Monday



Same as Tuesday



Back work, intervals, sled, abs



Plate circuit, prowler, abs



6 days out



I am excited to see how I bounce back post-comp, hoping to maybe get some PRs with some extra carbs in me 😉 I really think the switch to high volume, sub maximal training helped me lean out while maintaining my strength. I can’t wait to have Steve write up my programming for the next little bit.




I also took time last week to write out my macros to ‘reverse diet’ and bring my calories back up slowly. I don’t want to destroy my insulin sensitivity so the plan is to add in 200 calories or so a week until I’m back where I need to be. I don’t plan on sticking to a hardcore plan, and there will definitely be indulgences, but I like to be prepared.



I’ve booked my clients in this week so that I have lots of time to rest and relax since I know I’ll need it. Alright, well I’m off to drink some more water — later!




Peak Week!!!

6 thoughts on “Peak Week!!!

    • November 23, 2013 at 12:21 am

      Thanks so much! I’m so excited/nervous/overwhelmed! I’ll have pictures up when I’m all done!

    • November 23, 2013 at 12:16 am

      I was surprised how good my lifts felt this year! Excited for off-season gains!

  • November 18, 2013 at 6:58 pm

    i LOVE that you are still lifting heavy and have been more flexible in your diet – those pics of you – and your delts above- you’re looking fab chick!! 🙂 thinking of you this week. x

    • November 23, 2013 at 12:15 am

      Thanks girly, I’m feeling pretty good! Just going to give it my all


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