Week 9 Linear Progression

Bench Press
Worked up to a 1rm today.
Previous prior to injury was 60kg x 2 paused, today I reached only 57.5. A little disappointed but rather be fit and well going I to prep for Push/Pull. I got the 60kg weight off my chest but my left side just wasn't strong enough.

20kg x 10
30kg x 6
40kg x 3
45kg x 1
50kg x 1
55kg x 1
60kg x 0
57.5kg x 1
All paused benches.

DB Press Flat Bench
9.5kg (x2) x 2 x 15

Skull Krushers
9.5kg x 10
11kg x 10
13.5kg x 8
13.5kg x 10

Cable Row s/s Upright KB Row
20kg x 20 & 4kg(x2) x 15
25kg x 10 & 4kg(x2) x 15
25kg x 15 & 4kg(x2) x 15
27.5kg x 15 & 4kg(x2) x Fail 15+

Lat PullDown
27.5kg x 8
27.5kg x 8
25kg x 10
25kg x 10

Bicep Curls
Weight is per DB
9kg x 10 bit too heavy...
5kg x 10
5kg x 10

Arms are shaking!

Squats
Wanted to test my 1RM tonight to start a new program next week but my spotter had to go to bed so ended up just repping out 100kgs x 4 quite comfortably while he was still up. The most uncomfortable & strenuous part was walking out. I reckon I could have hit more weight tonight in a mono. Wrapping myself took alot of energy as did forgetting my belt and having to go get it from another room.
Need to practise holding more weight and moving with it. And teaching my husband to wrap...
Ankle held together and felt no pain

My PTC Sydney Profile

Googled myself and found this old article

My PTC Sydney Profile

Small Set Back

Last night while setting up, I managed to knock my safety bar off the rack hooks causing it to cone crashing down directly on my ankle bone.
The pain was massive.
Spent 4hrs at Campbelltown hosptal getting xrays to find it wasn't broken, just swelling and bruising.  So im on crutches for a bit and a support bandage till I get a clearance.

Oct 12: Injury seems to be hanging around. Swelling after a big week and stiff after lifting.

Week 8 Linear Progression Program

Week 8 Target 80%

Squats
82%
Warm up to 80kg x 2

90kg 3 x 3
Second set third rep was a grinder, just lost confidence at the bottom!

Still a RAW PB for me! Previously I have only squatted 1rm's over 90kgs or multiple reps in wraps.
Pretty happy with squats tonight.

Started partial squats but physically couldn't hold the 105kgs. Was just too tired plus my scapula started really hurting tonight, and I took care to warm up the upper body. Rolled a cricket ball over it but will see how it goes.
Blah. Cant win!

Deadlifts

Lots of mobility freeing up the hips and thigh muscle groups.
Warmed up to 105kg x 1

110kg x 5
112.5kg x 5
112.5kg x 5
115kg x 1

Super wide Sumo Pulls
60kg x 10
60kg x 8
60kg x 8

Good mornings
32kg x 8
37kg x 8
37kg x 8

Week 7 Linear Progression Program

Week 7

Bench

Went for a Pyramid Set tonight, mostly to get an idea of my current 1RM after no benching due to injury. Worked up to 50kgs for a double and felt a decent niggle in the chest so backed off from there.

Warm up with bands

20kg x 10

32.5kg x 5

40kg x 4

45kg x 3

45kg x 3

50kg x 2

50kg x 2

47.5kg x 3

42.5kg x 5

35kg to fail (9)

Flat DB flyes

2.5kg 3 x 10

Yep keeping them light, chest feels good after flyes and getting in the good stretch.

Haven't been feeling pain after a bench session, mostly squat sessions

Squats

Heavy night tonight. I somehow thought I did 80kg x 3 x 5 last week but I didn't so didn't even check the program for the right weight tonight. Accidentally jumped a week ahead

Warm up on the medicine ball, had some major niggles from chopping out a stump on the weekend.

Bar x 20

40kg x 6

60kg x 5

70kg x 2

80kg x 2

85kg x 2

85kg x 3

85kg x 3

90kg x 2

(Should have been 82.5kg 3 x 5)

Partial Squats

Took a wider stance, smashed my quads.

100kg x 8

105kg x To Fail (about 8 or 9)

Wide Paused Box squats to parallel

40kg 2 x To Fail

I was buggered!

Deadlifts @ 75%

Had to restart this session because I hurt my back last week.

Had a day and a half of carb refeed. Im weighing back in the 57kg range.

Warm up

Working sets

105kg x 2 deficit

105kg x 5 deficit (this is some sort of a PB for me)

105kg x 5 comp height

110kg x 2 (easy)

Next week is 112kg reps 3 x 5. Cant see this happening...

Wide stance Sumo (mine didnt turn out as good as Hambuggers....)

40kg x 12 (too light)

50kg x fail

50kg x fail

Found these really targeted the small of my lower back and hips.

Pendlay Rows 

30kg 2 x 10

These reinjured my rib/chest injury last time. Took it easy!

August Diet

Diet
Have had 4 really good days, I have added everything to MFP including supps. Can feel the Carb depletion kicking in. Been walking on my lunchbreak instead of sitting around thinking of food.

Loving:
Steamed Baby Kale
Cottee's Diet Chocolate Sauce
Praise Deli Style Chipotle Aioli
BBQ Chicken Thighs
Raw Cashews

Switched back to frozen eggs whites, they have a resealable pack now and much cheaper than egg whites from the Milk section!

Usual day
Brekky) 1 x egg and 1/2 cup of egg whites
MT) Protein Shake with Choc sauce plus 20g Almonds
Lunch) 150g Tuna or Smoked Salmon with Aioli or Mayo plus 30g Peanut butter
AT) 20g Raw Cashews
Dinner) 150g Chicken plus 1 cup of Brocolli and 1 cup Kale
PM) Protein shake and chocolate sauce

Totals 1500 calories

Supps
PM - Nutra Organics Supers Greens + Reds (still haven't had a cold)
PM - Black more Fish Oil Tabs 1000mg x 2
AM Centrum Multivitamin
AM Organic Supergreens (Chlorella, Barley Grass, Wheat Grass and Spirulina)

Week 6 Linear Progression Program

Week 6
Squats
70%

Warm up
20kg 2 x 10
40kg x 6
60kg x 4
70kg x 2
75kg x 5
75kg x 5
80kg x 5

Front squats
Paused Squats


Bench
Missed due to injury


Deadlifts
Started out feeling tight in the back, thighs and butt so kept on the roller and medicine ball to get into those places.
Warm ups felt good
20kg x 10
60kg x 8
80kg x 6
90kg x 2
100kg x 1
105kg x 3
110kg x 2 then ouch!
Felt a sharp pain in my back. Stopped straight away, and gently stretched. Called it quits, will continue Sunday with some low weight high volume and ease back in. Haven't deadlifted in a few weeks, will scale back and gradually work up again. 105kg deads felt heavy, probably due to Carb depletion. I never deadlift on a working day, I should stick to this rule into he future lol!

Week 5 Linear Progression Program

Week 5
Squats
Warm up 5,3,2,2
75kg 5, 5, 5

Wide Stance Box Squats
55kg 5,5,5
Feeling like I'm fighting off a cold, wasn't there tonight. Didn't use wraps, going to hold off as long as I can. Traditionally 80%?


Bench Night
Jumped back under the bar today and hit the bench. Didn't stick to my Linear plan but decided in getting mobile after a fortnights break due to a niggling injury.

Felt no pain prior to benching, DB flyes I could feel muscle tightness across the chest into the arm so took it easy. Did some myofascial release with a tennis ball and felt grinding underneath as I moved my arm, the right side had no grinding. Also felt a bit of pain under the tennis ball while against my left scapula. I'm thinking my "injury" mindset is what is prevailing this injury. I'm thinking "injured" in my head and tensing up the whole left side. I did the same thing to glute and trap injuries years back.

Anyhows...
Worked up to some heavyish triples and completed some flat bench flyes afterwards. Left it there.
Gotta keep stretching!

Deadlifts
Missed.....due to ribs being sore....

Week 4 Linear Progression Program

Week 4 Linear Progression 
Squats
Dynamic Warm Up
Bar x heaps
40kg x 5
50kg x 3
60kg x 2

65% 70kg x 8 Lever Belt on
70kg x 8 Lever Belt on
Ripped the belt iff, felt it grinding against my hip bones the whole way through the lifts (fixed it but might need to wear it in again?)
70kg x 5 Belt issues
70kg x 5 Back to lever belt over the jumper and threw on knee sleeves. Best set of the day!

Paused squats
55kg x 6, 6, 6

***Missed bench as my rib is in need of healing.***

Week 4 Linear Progression Deadlifts
(Bench is out for a while unfortunately)

Warm up
Bar x 10
60kg x 6
75kg x 5
80kg x 3

90kg x 8,8,8

Good mornings
30kg x 6
35kg x 6, 6, 6

Mobility work

90kg x 8 Second Set
Still working on that back, tried resetting properly after each rep during the third set, felt good.
https://www.youtube.com/watch?v=y0g6...e_gdata_player

Why noone ahould purse the "Thigh Gap"

http://strongfigure.com/2013/04/why-no-one-shoud-pursue-the-thigh-gap/