jeff-alberts-blog

2013 Contest Prep / 5.3.1 OHP PR!!!

Tue, 07 Feb 2012 08:24:25 +0100

Great day in the gym today as I nailed a new personal record with the overhead press. Don't feel like talking much, but I'm feeling good with the past few workouts :) My weight is holding steady at 190-191lbs and macros are ranging at 60-70f, 400-450c, 180-200p.

2/6/12 - 5.3.1 Overhead Press Day

Overhead Press (warm up sets not listed)
155lbs x 5
175lbs x 3
195lbs x 3 PR
150lbs x 3 sets x 10, 1 set x 7
*Note - tanked on the 4th set, so I skipped out on my 5th and final set.

Accessories
Pec Dec - 95lbs x 3 x 8
1 Arm Triceps Pressdowns - 45lbs x 3 x 10

2013 Contest Prep / Feb 2, 2012 / 5.3.1 Bench Day Vlog

Fri, 03 Feb 2012 22:24:30 +0100

It's been a while since my last vlog/blog and lately it's been tough to find the time and motivation lately until now. Let's just say my personal life has seen some huge changes the past few months. There have been difficult obstacles that have surfaced, so most of my attention has been surely on addressing them. Hopefully moving forward I can get back to regular vlogging/blogging as it's something I really love doing. Thank you all for your support and understanding while I've been away :)

2013 Contest Prep - Sometimes you have to get a little ugly to get pretty!

Fri, 02 Dec 2011 01:56:07 +0100

Today was deadlift day and it’s surely my favorite exercise to get a bit ugly with. Nothing makes you look so ugly in the face than a few tough sets of deads…but man oh man do you sure look pretty once you hit the stage.

I finally have my deadlifts back up to 4 plates today…nothing too special…but it’s only my 4th deadlift session since the Yorton Cup.

12/1/11 - 5/3/1 Deadlifts
170lbs x 5
225lbs x 5
255lbs x 3
320lbs x 5
365lbs x 3
405lbs x 5
255lbs x 5 x 10reps

It felt great, but there is still a lot of work to do and its work I really look forward to and enjoy doing. My goal is to surpass my previous best of 445lbs x 5 in which I did back in early 2011 and I’m looking to pull 500lbs for 1 in the next few months. I know I can get there as long as I remain patient, be safe and just take it one step at a time. It’s how I’ve always approached this sport…with patience and a lot of consistency. With that 500lb goal in mind, I know there should be some really nice physique improvements that will accompany that strength goal. Looking back earlier this season it became very apparent the one bodypart that drastically improved from 2009 to 2011 was my back. I definitely added some size, density and width and the reason was surely due to incorporating deadlifts to my training back in September of 2009. Thanks again Mr Helms ;)

June 2009

October 2011

I still get all excited looking at these comparison photos…simply because in 2009, right after I turned pro at 38 years of age and with over 20 years of training under my belt, I truly felt my potential was tapped out. Well that simply wasn’t the case and now at 40, I have a new sense of motivation and optimism for the future. My plan is to hit the stage again in 2013 which will give me two more solid years to deadlift…or to get even uglier…and then the question will be… how pretty will I be then?

Until my next blog keep training hard, smart and naturally!

2013 Contest Prep / Sunday Fluff Belichick Style ;)

Mon, 28 Nov 2011 02:07:27 +0100

2013 Contest Prep - Deadlifts 11/22/11

Mon, 28 Nov 2011 02:05:57 +0100

2013 Contest Prep Vlog #1

Mon, 28 Nov 2011 02:05:17 +0100

A Bloated Mess!!!

Thu, 10 Nov 2011 07:28:48 +0100

It’s been 10 days since the Yorton Cup and right now I just slammed down my 2nd homemade pizza of the day.

As I sit here at my computer typing this I feel bloated and disgusted with myself…I have literally ate myself sick for the past 10 days and I can finally say I’m now officially ready to tackle my upcoming offseason. My initial plan was to reverse my diet once the season ended, but crap…that lasted for about a quick 5 minutes LOL! After a long 47 weeks of prep and dealing with some personal issues as of late, I just don’t have it in me and I’m just not strong enough mentally to reverse my diet under the circumstances. I pretty much needed these 10 days to give myself a mental break and to not stress over my diet…I have other things going on in my life right now that are of higher importance. I hate the fact that I’ve gained about 10-12lbs, but at the same time I can’t and I won’t beat myself up over it. So instead of trying to battle myself mentally with a reverse diet I knew it was in my best interest to just eat freely and to get that out of my system while I'm under a high level of stress. I feel a bit better with the diet break…besides my bloated stomach…but hey…now I’m ready both physically and mentally to just move forward and not look back.

So after 10 days of post season feasting it’s time to plan ahead. For those of you who do not really know me too well…I’m not one who likes to hold myself hostage to what is written down on paper. Just ask the other 3DMJ coaches ;) Sure I like to have some sort of guidelines to my training , but I’m also very good at auto-regulation and that has come easy for me with the 25 years of gym experience I have accumulated. If I was a rookie or someone with only a couple of years of experience I would be more inclined to stick to a certain plan without deviating from it, but I just know my body really well. Also, I'm not one who gets all excited in regards to what training plan is considered to be sexy at the moment. I don’t change my training plan just to be different or to be doing the popular thing at the moment. I will stick to the basics…squats, deads, bench, rows…you know the compound stuff…stuff that most top guys have built their physiques with over the years. Of course I will throw in the fluff stuff (lol that rhymes) like curls for the girls (another rhyme), triceps pressdowns, side flys, lat pulldowns, ab exercises, toe press, etc, etc. I’ll do those at least once per week, but the core of my training will be the basic compounds. I know it seems a bit basic and boring…kind of like watching Tim Duncan hit bank shots from the wing. Not the flashiest guy to play hoops, but he gets the job done and he is considered to be one of the best power forwards in NBA history. I love to be basic and I love to be boring…hell it has worked for me so far, so no need for me to get all flashy now.

The goal for 2012 is to compete in some powerlifting meets…something that is foreign to me, but I hope to make it feel really comfy in the coming year. Last offseason I was able to see a 405lb squat, 445lb deadlift for 5 reps, and my bench was subpar due to shoulder issues, so the goal will be to increase all three of these lifts so they are a little more respectable. Another goal is to remain healthy and If I can do that than I feel very confident that I will see some nice improvements to my physique for the 2013 contest season. After the good improvements I was able to make from ’09 to ’11, I’m even more excited to see what 2 more years of the basics will bring.

Below is what my training will look like for the most part for the next few weeks.

Workout 1 – Squats, Bench, Rows
Workout 2 – Squats, Overhead Press, Deadlifts
Workout 3 – Deadlifts, Bench, Rows

Volume and intensity will be auto-regulated and my main focus will be to progressively increase weight slowly over time.

Workout 4 – Fluff Stuff (hamstring curls, toe press, lat pulldowns, side flys, tricep pressdowns, curls, etc) 2-3 sets, 8-12 reps and on a weekly basis progressively add weight and/or reps where possible. Also I will be stopping short of failure by 1-2 reps to ensure I don’t overtax my CNS. (I told you its basic and boring LOL).

So that sums up my weight training for the next few weeks and I will run this protocol until I stop making progress with it. Again...nothing sexy...just good old fashioned basics. What will I switch to when the time comes? I don’t know, but I will say it will be basic and it will involve the compounds…that I do know.

Before I wrap this blog up and begin a new offseason, I just wanted to stop…smell the roses and reflect back one last time on a great 2011 contest season.

NPC Central Valley

My brother Paul, myself and my good friend Luis Stoner

Paul and I in the master’s over 40

Battling the Middleweights

Then taking on the class winners in the overall

My bro and I celebrate together after a historic night

I love my friends and family…it’s what makes this sport special for me

My Natural Pro Debut…The IFPA Pro International

My best outing of the year

Where did that come from? My quads didn’t have that detail in ‘09

2nd place and I was on cloud nine!

Bling Bling! Alberto and I sporting the silver

My favorite photo…sharing the day with my best friends and 3DMJ brothers, Brad and Alberto

And I can’t forget the man in the middle…Ken you made the trip so much fun!

So much more than just flexing your muscle…it’s the memories you create.

NPC San Francisco

My bro and I on stage together again!

It was another great night for the Alberts' brothers!

Alberto and I made our presence felt in the middleweights

The bonding of the Bert’s

My bro and I battle the big boys in the overall.

Holdin my own in a tough overall

And gettin a bit ugly

And to think bodybuilding is an individual sport…I think not

The season finale…The IFPA Yorton Cup World Championships

Getting my a** handed to me by Cleveland and below my finals routine

Meeting some new friends Brett Freeman and Ron Parmeter

A candid with the lightweight champ, Valentin Ezugha and Alberto Nunez

Posing with the crew the day before…Alberto, Brett, Eric Ruiz and Paul Kolbusz

Some of the support crew…Chris, Jess, Brett, Phil, Alberto, Adam

Post show eats!

It was a great year!!! But it’s time to beat this guy in 2013! Time to go to work…to be continued.

Until my next blog keep training hard and naturally!

2011 Contest Prep/ Week 47 Vlog - Season Ending Recap

Fri, 04 Nov 2011 14:30:34 +0100

2011 Contest Prep/Week 45 - 10 days to The Yorton Cup!

Thu, 20 Oct 2011 03:57:12 +0100

It’s been some time since my last blog, so I thought I would do a quick update. I’m currently 10 days away from the biggest natural bodybuilding show of my life…The Yorton Cup! The IFPA’a World Championships! To think back to December 6, 2010 when I first began my prep to right now 45 ½ weeks later is totally mind boggling. I mean the goal in the beginning was to stand on the World stage, but to actually have it coming true in 10 days…well I am just simply in amazement.

Current weight
I don’t know…I haven’t weighed myself in about a week, but I will guess around 169-170ish.

Start of Prep - 12/06/10 – 206.5lbs.

Goal Weight - at the start of prep it was 160lbs, but to my surprise I have either gained 10lbs of lbm, retained more lbm this prep or a little of both.

Training
As of late it has been very instinctual, but it has been going really well. I still follow a modified power/hypertrophy type of a set up, but the past 2-3 weeks the power workouts have been a bit tough due to my lower bodyfat levels. It just doesn’t feel too good to get under a 315lb squat bar LOL! So I have been doing more hypertrophy type workouts than power, but I still sprinkle in enough power workouts to get the job done.

Nutrition
Cake, cake, and more cake LOL! Macros right now are at 30f, 220-230c, 205-210p and refeeds have been very instinctual…when I feel like crap with no energy for workouts…I simply eat. So lately that has been on average 1-2 refeeds per week. Average refeeds as of late 30-40f, 500-700c, 200-220p and last Saturday was my last refeed before peak week for the Yorton. For the 3 previous shows I didn’t have a 100% peak week, so I’m really looking forward to finally having one.

Cardio
I’m still chugging away on my recumbent bike while I watch the NFL network. You need to know anything about what’s going on in the NFL…I’m your man! On average its 30-60min in the AM and 30-60min in the PM…7 days per week.

Okay now that we are caught up in my world of training let’s take a look back at the journey.

December 2010 - 206.5lbs...ouch!!!

May 5, 2011 - 180.5lbs and yucky LOL!

June 7, 2011 - 177lbs and what a difference 3lbs will make and add to the fact I changed up my training and macros = leaner and much fuller.

August 4, 2011…epic 1,000c refeed!

August 6, 2011 – 2 days post 1,000c refeed

10/19/11 – 10 days to the Yorton!

Until my next blog keep training hard, smart and naturally!

2011 Contest Prep/ Week 45 - Fuel My Fire!

Tue, 11 Oct 2011 07:01:20 +0100