Fasten Your Seat Belts Cuz Its Gonna Be A Bumpy Ride: Pro Card Bound

**Slovation** · 08-29-2011

Hey there. Some of you know me some of you dont. My name is Steve Kleva and will be working this go around at obtaining my natural pro card. I have been competing every year since 2009 so I feel as if this is my first true offseason. Im excited to apply what Ive learned over the last few years and hopefully bring a package to the stage that is pro worthy. Ive been lucky enough to get picked up by Bio Pulse Nutrition and am proud to represent them to my best ability. They are coming out with a great non-prop blend pre workout and more down the road. Im already getting the itch to compete again and although as tough as it is am planning to hit the stage next circa 2014. My goal is to obtain my card and hit a pro show the same season and hopefully not look too much like a rookie lol. So heres a little background.....

Current "stats"

Age: 27 in one month
Height: 5'9" (although I think I might have shrunk)
Last Stage Weight: 166lbs
Current Weight: 202lbs

Competition History:

2009 NPC Arizona Open - DNP

(this was my wake up call lol)
2010 NPC Natural Western - 3rd in both Novice and Open Middleweights
2011 NPC Natural Western - 1st in Open Middleweights and Overall

2011 NPC San Diego Championships - 1st Novice Middleweights, 2nd Open Middleweights (was too late to drop out of novice)
2011 NPC Muscle Contest - 1st in Open Middleweights

+ YouTube Video

+ YouTube Video

+ YouTube Video

For those of you that have followed some of my previous logs you will see that they are not that detailed. Ill try to post up as much info as possible but will answer any questions any of you might have. Ive always liked to keep things simple so bare with me

.

As of my last show Ive been following a VERY low volume/higher frequency split and am really liking it. Im making crazy strength gains for the little work I am doing, and Ill take it! I will continue to do so until I plateau. Im trying to do as little as possible while still making progress. I will be doing A LOT of experiementing this offseason to see what my body responds to best.

I am currently doing a mini cut as Id like to maintain a lighter body weight in the offseason. I hold body fat very unevenly so it would be nice to keep some of those chunkier areas less......chunky.

A few of my latest best lifts are...

DL - 445 for 11, 495 for 5
Back Squat - 385 for 6, 265 for 20
Front Squat - 405 for 1 (Did this a couple years back and would like to work my way back up to that)

Im taking more videos of some of my lifts so Ill post those as I go as well.

Goals - I know if sounds pretty broad but Im looking to get stronger/bigger. Going to focus a lot on my posterior chain as I think it needs the most work and will do whatever I can to bring up my pipe cleaner arms. Going to be as much on point with my nutrition while still enjoying myself so lets see what I can do with some decent time "off." Thanks for all the previous support and am glad to have a few of you tag along. Its gonna be a loooooong ride.

**peruvianiron** · 08-29-2011

Nice.Wait are you also a member of NBB on Facebook?

**TheGilmore** · 08-29-2011

In for the ride man. I think someone on bb.com said it best when they said "brb, shaving head to acquire aesthetics like Slovation."

**Slovation** · 08-29-2011

Quote:

Originally Posted by peruvianiron

Nice.Wait are you also a member of NBB on Facebook?

I believe so

Quote:

Originally Posted by TheGilmore

In for the ride man. I think someone on bb.com said it best when they said "brb, shaving head to acquire aesthetics like Slovation."

Haha thats all I changed this year lol.

After being there at the OCB watching Tyler take the overall Im more motivated than ever.

**BroSci** · 08-29-2011

Looking forward to being part of your suceess Steve!
Keep us updated with your progress man!
ANT

**TheGilmore** · 08-29-2011

Quote:

Originally Posted by Slovation

I believe so

Haha thats all I changed this year lol.

After being there at the OCB watching Tyler take the overall Im more motivated than ever.

Agreed man. I'll be going balls to the wall with training.

russ87 · 08-29-2011

Looking forward to watching your journey along the way! This is extremely relevant to my interests, good luck!

**TNT15** · 08-30-2011

Quote:

Originally Posted by Slovation

I believe so

Haha thats all I changed this year lol.

After being there at the OCB watching Tyler take the overall Im more motivated than ever.

I'm in on this one! Can't wait to watch you tear it up on stage again!

**Slovation** · 09-02-2011

So my last deadlisft workout was mediocre at best. Was at a different gym so felt kind of out of the groove. Either way strength went down so Im thinking next week will be a deload. I havent had one in quite some time so I think its safe to say Im in need of one. Ive been doing very low volume so I think I can get away with stretching it out a little longer than most other programs.

**TNT15** · 09-09-2011

How's the offseason dieting going buddy?

**Slovation** · 09-11-2011

Going great. Still doing a mini cut and doesnt feel like Im dieting at all. No deadline so theres no pressure. Doing it very lax and still making good progress.

On a side not I got me some new kicks for leg day

After seeing all the hideous shoes at the gym I made out a goal of mine to "one up" everyone. Custom designed by me, and yes the inside is pictures of cupcakes. I'm expecting big gains on my back squat

**Slovation** · 09-11-2011

First workout back from the deload and feeling great.

+ YouTube Video

**TheGilmore** · 09-11-2011

Damn, nice reppage. No one's gonna mock the shoe after that.

**Lnh** · 09-12-2011

I will lol

Killer vid btw.

**TNT15** · 09-13-2011

So what show are you looking at getting your pro card at? And what organization?

**TNT15** · 09-13-2011

Quote:

Originally Posted by Slovation

Going great. Still doing a mini cut and doesnt feel like Im dieting at all. No deadline so theres no pressure. Doing it very lax and still making good progress.

On a side not I got me some new kicks for leg day

After seeing all the hideous shoes at the gym I made out a goal of mine to "one up" everyone. Custom designed by me, and yes the inside is pictures of cupcakes. I'm expecting big gains on my back squat

Whenever you wear these, you need to wear short shorts so that they can one, see the cupcakes on your shoes. And two, they won't be staring at your short shorts either.

ExclusiveStarr · 09-13-2011

In on this thread!

Those shoes are ugly as sin by the way. . .but I like the cupcakes.

**Lnh** · 09-13-2011

Need close-up pics of said shoes lol

ExclusiveStarr · 09-13-2011

Quote:

Originally Posted by Lnh

Need close-up pics of said shoes lol

Umm. . .close-up pics are a few posts above. You're not the brightest crayon in the box are you?

**Lnh** · 09-13-2011

Quote:

Originally Posted by ExclusiveStarr

Umm. . .close-up pics are a few posts above. You're not the brightest crayon in the box are you?

The pics aren't there any more...or at least they're not displaying for me

EDIT: it's cause the pic is on tinypic and their site is down again.

**Slovation** · 09-13-2011

Quote:

Originally Posted by TNT15

So what show are you looking at getting your pro card at? And what organization?

I kind of want to go INBA so I can do the Natty Olympia/Universe. Im sure Ill shoot for an IFPA as well at some point.

Trained legs today. Was hoping to get some video but it was just way too crowded. Did manage 405 for 5 solid reps on back squat. Following that I did 315 for 4 on front squat and after all my sets managed 275 for 20 on back squat. Lower back was pretty fried.

**BroSci** · 09-13-2011

Quote:

Originally Posted by Slovation

After seeing all the hideous shoes at the gym I made out a goal of mine to "one up" everyone. Custom designed by me, and yes the inside is pictures of cupcakes. I'm expecting big gains on my back squat

There are those shoes!!
Look pretty solid man

ANT

**Slovation** · 09-18-2011

Got some video today when training legs. First time Ive seen what my squat looks like from an outside view and Im not sure if Im happy with it. I feel like Im going a lot deeper but the video looks like Im barely hitting parallel and my ass is rounding under. Dont mind my ass falling out of my pants. Im open to all critisizm.......

405 x 5

+ YouTube Video

285 x 21

+ YouTube Video

225 x 15 Front Squat (Was pretty beat by this set)

+ YouTube Video

thecookiemonster · 09-18-2011

Good luck buddy! You kicked ass last competition and you'll kick ass at this one too!

Quote:

Originally Posted by Slovation

On a side not I got me some new kicks for leg day

After seeing all the hideous shoes at the gym I made out a goal of mine to "one up" everyone. Custom designed by me, and yes the inside is pictures of cupcakes. I'm expecting big gains on my back squat

Holy Christ on a crutch those are absolutely fantastic.

thecookiemonster · 09-18-2011

Now for a break-down of your squats:

BACK SQUAT:

Your form actually looks pretty solid for a low-bar squat. You will always have a bit of a forward lean with those but you managed to not fold over like a pancake at the bottom, or good-morning it on the way up, so good job.

The only have two criticisms.

One of them is obviously depth. But you hit parallel, it seems. Your lower back does seem like it would round a little bit if you went lower. This brings me to my second criticism. You need to arch your back a tiny bit more. If you don't arch it makes it harder for you to keep a tight lower back when you're going deeper in the squat, which causes "butt winking". So remember to really squeeze tight when you sit back and keep that arch.

Oh, and point your toes out a bit more.

Otherwise, your form is perfect!

BUT....on the other hand....your set of 21 reps was a little uglier in the lower back area. There was definitely more rounding because you were attempting to go fast, and you had even less of an arch with your heavier set. Always make sure to squeeze and keep the arch in your back and lock-out COMPLETELY at the end of each rep.

FRONT SQUATS:

The first thing that jumped out at me is how you started the squat. You walked it out, sat back, and then started bouncing the reps, never really locking out fully. And then when you do lock-out on a rep (presumably out of breathlessness), you repeat the same thing over again.

Remember, a front squat is not a back squat. You NEVER sit back with a front squat. Don't shift your hips. A front squat is about keeping your chest way up, and dropping straight down, using the stretch reflex from your hamstrings to bounce you back up.

Always force your knees out to the sides when you drop down, and when you're coming back up. Don't be concerned with your knees going over your toes either. Don't think about arching your back. Un-rack the bar with your chest way up, step back, and drop.

-It really is important that you lock out completely with all free-weight squats.

-Point your toes out to the sides more, because this will be easier on your hips and allow you to get deeper into the squat as well as help you bring your hips through on the lock-out.

-And keep those elbows up! Don't let em drop!

Hope that helps.