Wednesday, 7 January 2015
Chocolate Pronuts
A change in the recipe can make this sugar free also.
Switch Maple Syrup to Sugar Free Syrup.
http://bubblegirlbakes.com/blog/2014/8/25/chocolate-pro-nuts-gluten-free-vegan-protein-packed-donuts
Thursday, 1 January 2015
Lyle McDonalds Rapid Fat Loss
1st of January
Today I decided to start Lyle McDonalds Rapid Fat Loss Program. I have always kept this one up my sleeve for a rainy day and felt it was time to pull it out before I hop onto my cruise in 10 days. I am combining it with Intermittent Fasting to allow my meals to be bigger but less frequent. Training AM at the moment.This is not my New Years Resolution "New Year New Me", I just always tend to get carried away during the Festive season and indulge for too many days at a time.
Here's how it went:
Category: 2 I guestimate my body fat to be 25% roughly based on previous dexa scans of a similar weight.
Protein Intake: 115g
Day 1
Fasted until 2pm. This is how I start all my diets. It adds an element of mental preparedness for myself.
Meal 1: WPC protein powder with Unsweetened Almond Milk and 5g Acai Berry Powder
Meal 2: 200g Chicken Breast with 1 Tablespoon of Soy and Garlic Sauce. Konjac Noodles and Capsicum.
Meal 3: Dessert 1/4 Ruby Grapefruit (kept the other 1/4 in case of sweet cravings)
Meal 4: WPC Protein powder with Unsweetened Almond milk, 1 Tbsp Flaxseed Oil, 1Tbsp Psyllium Husk
Multivitamins taken PM
Fasted until 2pm. This is how I start all my diets. It adds an element of mental preparedness for myself.
Meal 1: WPC protein powder with Unsweetened Almond Milk and 5g Acai Berry Powder
Meal 2: 200g Chicken Breast with 1 Tablespoon of Soy and Garlic Sauce. Konjac Noodles and Capsicum.
Meal 3: Dessert 1/4 Ruby Grapefruit (kept the other 1/4 in case of sweet cravings)
Meal 4: WPC Protein powder with Unsweetened Almond milk, 1 Tbsp Flaxseed Oil, 1Tbsp Psyllium Husk
Multivitamins taken PM
Note: By 3pm I had a headache accompanied by Head Fog. I did alot of strenuous work in the garden today so skipped my cardio workout.
Day 2 of RPL
Fast until 2pm then broke fast with last nights preprepared left overs
Meal 1 : 200g Chicken Breast with Konjac Noodles and Garlic soy sauce
Meal 2 : WPC Powder with Water, Flaxseed (EFA) and Psyllium Husk. Dropped the Almond Milk.
Meal 3: Lean scotch fillet and salad. No tomato. I read tomatoes aren't good for cat 2 dieters.
Notes: Hunger pangs only appeared late in the afternoon. Increased my water intake.
Fast until 2pm then broke fast with last nights preprepared left overs
Meal 1 : 200g Chicken Breast with Konjac Noodles and Garlic soy sauce
Meal 2 : WPC Powder with Water, Flaxseed (EFA) and Psyllium Husk. Dropped the Almond Milk.
Meal 3: Lean scotch fillet and salad. No tomato. I read tomatoes aren't good for cat 2 dieters.
Notes: Hunger pangs only appeared late in the afternoon. Increased my water intake.
Soft Drink Consumption
1 x Red Bull Sugar Free
2 x Pepsi Max 375ml
Day 3 - RFL
I knew this would be a testing day as I was going to be out all day in an area of fast food stalls and Jack Daniels Slushie vendors.
Here's how it went:
Meal 1: 1pm Minute steak approx 60g, no visible fat, onions.
I bought a steak sandwich and removed the bread, no sauce.
Meal 2: 3pm 100g drained Tuna in springwater with allowed salads
(Onion, lettuce, cucumber, capsicum and small wedge of tomato)
Meal 3: 8pm Lean scotch fillet with same salad as lunch, one boiled egg white
Meal 4: 9pm: Half nip of Bundaberg Rum in my pepsi max as I really felt I was struggling with a craving for sugar
Soft Drink Consumption
1 x Sugar Free V - Bottle
1 x Large Coke Zero from Maccas (7:30am)
1 x Coke Zero 250ml @ 12:30
1 x Pepsi Max @ 7pm
1 x Pepsi Max @ 9pm
Note: Massive reduction of soft drink consumption compared to what I normally drink, however I am aiming for only 2 a day.
Exercise: Walked 7kms in total for the day plus a good half hour swim in the PM
Day 4
Another day that I knew would be tough. Spent the day at my niece and nephews birthday party, Pizza and Garlic Bread was on the menu. I love pizza! It's my vice, I'll eat it until I bloat!
Meal 1: 2pm 97g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 2: 7pm 135g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 3: 9pm Protein shake with Flaxseed oil and Psyllium Husk.
Multivitamin before bed
Was an easy going day till about 6:30pm when I felt drained and tired and just wanted to Feast! Had my second meal and felt better. It was an extremely hot day today and managed to keep my liquids up.
I knew this would be a testing day as I was going to be out all day in an area of fast food stalls and Jack Daniels Slushie vendors.
Here's how it went:
Meal 1: 1pm Minute steak approx 60g, no visible fat, onions.
I bought a steak sandwich and removed the bread, no sauce.
Meal 2: 3pm 100g drained Tuna in springwater with allowed salads
(Onion, lettuce, cucumber, capsicum and small wedge of tomato)
Meal 3: 8pm Lean scotch fillet with same salad as lunch, one boiled egg white
Meal 4: 9pm: Half nip of Bundaberg Rum in my pepsi max as I really felt I was struggling with a craving for sugar
Soft Drink Consumption
1 x Sugar Free V - Bottle
1 x Large Coke Zero from Maccas (7:30am)
1 x Coke Zero 250ml @ 12:30
1 x Pepsi Max @ 7pm
1 x Pepsi Max @ 9pm
Note: Massive reduction of soft drink consumption compared to what I normally drink, however I am aiming for only 2 a day.
Exercise: Walked 7kms in total for the day plus a good half hour swim in the PM
Day 4
Another day that I knew would be tough. Spent the day at my niece and nephews birthday party, Pizza and Garlic Bread was on the menu. I love pizza! It's my vice, I'll eat it until I bloat!
Meal 1: 2pm 97g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 2: 7pm 135g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 3: 9pm Protein shake with Flaxseed oil and Psyllium Husk.
Multivitamin before bed
Was an easy going day till about 6:30pm when I felt drained and tired and just wanted to Feast! Had my second meal and felt better. It was an extremely hot day today and managed to keep my liquids up.
Day 5
Bodyweight 57.3kg
I tested for Ketones early in the morning but the test only showed trace Elements of Ketones in the urine.
Feeling sluggish but otherwise ok.
Headfog is prevalent and I'm finding my short term memory terrible.
Dedicated Training
Kettlebell Workout just focusing on compounds plus ab wheel to finish. Strength in squats was terrible.
Meal 1 2pm 200g Basa with 12g Peri Peri Mild sauce
Meal 2 4pm 70g Tuna Springwater with 12g Peri Peri Mild Sauce
Meal 3 6pm 140g Lean Sizzle Steak with allowed salads and Praise Italian FF Dressing, Kraft Live Free Cheese, 80% Less Fat cheese!
Meal 4 "Free Meal" - I couldn't bring myself to eat a slice of pizza so I settled for a Fruit Mince Pie. Lyle talks about a Free Meal being just a normal meal, or your protein and vege with an additional side, or a dessert.
Meal 5 10 pm WPC with Acai Berry powder, Flaxseed oil and psyllium husk.
Meal 5 10 pm WPC with Acai Berry powder, Flaxseed oil and psyllium husk.
Accountability Monday 5th January 2015
Here is todays pic
5th January 2015
Sunday, 28 December 2014
Full Body Kettlebell Workout
Need a quick workout to keep the muscles going over the holiday period? I have been doing this pictured workout every 2nd day as it is too soon to start a new program prior to going overseas in 2 weeks.
Challenge yourself! Prepare to sweat!
Friday, 26 December 2014
End of 2014: Time to get moving again!
I can't believe how long it's been since an update!
Whilst I have been training I stopped training towards a goal which as anyone knows, is not a good way to train. So with a New Year heading our way I'd like to set some goals to work towards.
I want my 110kg squat, I want my 65kg bench, and I want my 145kg Deadlift.
I miss Powerlifting. I miss the team environment of competing and I miss my Deadlift day McDonalds breakfast. I want to look like I lift. So taking a stance on proper nutrition and conditioning each day of each week.
I miss doing the Conjugate Method. But I don't miss the Dynamic Lower Days.
One thing I would like to say about Powerlifting is this: I really don't believe the "Eat anything for fuel" method is a good culture to create in the sport, unless you can fit the macros into your diet, or do burn it off over the course of the day/week.
I found myself starting to once again struggle with food consumption and correct choices of eating that I had blown out my bodyweight to 61.8kgs, I normally sit at 56-57kgs.
So back on the weightloss wagon I went from September and managed to get my weight back down to 57kgs. I intend to stay around 56kgs max.
In the below images, I weigh 57kgs.
Whilst I have been training I stopped training towards a goal which as anyone knows, is not a good way to train. So with a New Year heading our way I'd like to set some goals to work towards.
I want my 110kg squat, I want my 65kg bench, and I want my 145kg Deadlift.
I miss Powerlifting. I miss the team environment of competing and I miss my Deadlift day McDonalds breakfast. I want to look like I lift. So taking a stance on proper nutrition and conditioning each day of each week.
I miss doing the Conjugate Method. But I don't miss the Dynamic Lower Days.
One thing I would like to say about Powerlifting is this: I really don't believe the "Eat anything for fuel" method is a good culture to create in the sport, unless you can fit the macros into your diet, or do burn it off over the course of the day/week.
I found myself starting to once again struggle with food consumption and correct choices of eating that I had blown out my bodyweight to 61.8kgs, I normally sit at 56-57kgs.
So back on the weightloss wagon I went from September and managed to get my weight back down to 57kgs. I intend to stay around 56kgs max.
In the below images, I weigh 57kgs.
Sunday, 20 April 2014
Mobility Clips
My favorite mobility clips will be posted here. I'll get around to making a page on it one day!
Shoulder Mobility
Shoulder Mobility Recap with Dave Lipson: http://youtu.be/YuVWUBWQBgo
Monday, 24 March 2014
Training week 24/3/2014
Monday 24/3/2014
Max Effort LowerHigh Bar Close Stance Squats to Box + 3 Readers Digest Books
(Conventional stance)
20kg x 10
40kg x 5
50kg x 3
60kg x 3
70kg x 1
75kg x 1
80kg x 1 (Form finished here....)
Reverse Hypers
10,10,10,12
KB Swings
16kg x 16,16
20kg x 10, 12
(Felt a niggle in my lower back)
Straight Arm Pull Down
12.5kg x 8,8,8,10
Abs
Reverse Crunches
15,15,15
Saturday, 22 March 2014
My Nemesis: Front Squats
I really don't like Front Squats...
When I was doing crossfit style routines, Front squats were done with 5kg - 15kg preloaded barbells or bumpers. They were done for high amounts of reps and for time. There was never an instance where form was corrected. So unfortunately the barbell was unracked where comfortable and was mostly coordinated with another exercise like Front Squat + OH Press, or Clean + Front Squat.
It was when I made the switch to Powerlifting that the Front Squat appeared in my program, I just cringed every Monday when it came up in my program and used KB's instead. I never made the effort to learn to do them properly. So anyone who knows me well knows I hate Barbell Front Squats. I hate them so much I bought an SSB to eliminate the duty of front unracking.
However after the SSB v Ankle incident, I wont use that bar on my current Force USA rack until safety slings are installed, or new pins made up. So I am forced to make friends with Barbell front squats in the meantime.
I was front squatting in the 40kg range for reps with the SSB but I'm finding my upper body wants to dip forward with the Olympic Barbell. I am aiming to get back up to repping minimum 40kgs with the Barbell. My last 1rm check was a 60kg Front Squat.
Mobility:
My previous Chest/shoulder injury seems to have loosened up my shoulders and back enough to unrack correctly. My main mobility issue is in the wrists.
I am still doing a banded dynamic warm up routine to get the upper body flexible and warm.
Videos:
Barbell: Front Squats 22.5kg x 8 March 2014
SSB: Front Squat 65kg 1 Rep Max - November 2013
Barbell: Front Squat 30kg x 5 - July 2012 @ PTC Sydney
When I was doing crossfit style routines, Front squats were done with 5kg - 15kg preloaded barbells or bumpers. They were done for high amounts of reps and for time. There was never an instance where form was corrected. So unfortunately the barbell was unracked where comfortable and was mostly coordinated with another exercise like Front Squat + OH Press, or Clean + Front Squat.
It was when I made the switch to Powerlifting that the Front Squat appeared in my program, I just cringed every Monday when it came up in my program and used KB's instead. I never made the effort to learn to do them properly. So anyone who knows me well knows I hate Barbell Front Squats. I hate them so much I bought an SSB to eliminate the duty of front unracking.
However after the SSB v Ankle incident, I wont use that bar on my current Force USA rack until safety slings are installed, or new pins made up. So I am forced to make friends with Barbell front squats in the meantime.
I was front squatting in the 40kg range for reps with the SSB but I'm finding my upper body wants to dip forward with the Olympic Barbell. I am aiming to get back up to repping minimum 40kgs with the Barbell. My last 1rm check was a 60kg Front Squat.
Mobility:
My previous Chest/shoulder injury seems to have loosened up my shoulders and back enough to unrack correctly. My main mobility issue is in the wrists.
I am still doing a banded dynamic warm up routine to get the upper body flexible and warm.
Videos:
Barbell: Front Squats 22.5kg x 8 March 2014
SSB: Front Squat 65kg 1 Rep Max - November 2013
Barbell: Front Squat 30kg x 5 - July 2012 @ PTC Sydney
Friday, 14 March 2014
Training Week 17/3/2014
Saturday 15/3/2014
Lower bodySquats (Not low or high bar)
20kg x 10
25kg x 10
40kg x 5,5,5
45kg x 5 (started tipping forward on this set)
Goodmornings
25kg x 8,8,9,8
25kg x 8,8,9,8
Lunges with 8kg OH
10/10, 10/10, 6/6, 8/8
10/10, 10/10, 6/6, 8/8
Lat Pulldown
15kg x 12
20kg x 12,12,12
15kg x 12
20kg x 12,12,12
Ab Rollout on Gymball
2 x 10
2 x 10
Notes:
Shoulder niggle started on Lat Pulldowns.
All sorts of mobility issues with squat, most notably hamstrings, inner thighs.
So much tightness through the front of the chest, stretching daily at the moment but maybe worthwhile increasing stretch sets throughout the day. Legs were so shakey afterwards!
Shoulder niggle started on Lat Pulldowns.
All sorts of mobility issues with squat, most notably hamstrings, inner thighs.
So much tightness through the front of the chest, stretching daily at the moment but maybe worthwhile increasing stretch sets throughout the day. Legs were so shakey afterwards!
G's Notes: Avoid good mornings, and replace with hypers. Good mornings affect my squat. Play with width of feet for squat.
Tuesday 18th March 2013
Upper Body
Bench Press
(All paused)
20kg x 10, 2 (Wide & Mid grip)
25kg x 10 Wide Grip
25kg x 10 Mid Grip
25kg x 10 CG
(Just searching for niggles in the chest)
Mid Grip Bench Press (Almost flat backed)
35kg x 5,5,6,6
Assisted Dips
(Orange Band)
7,7,7,7
Tricep Dips off Bench with 8kg KB
7,7,7
12kg KB x 6
(No niggling issues this far)
Pendlay Row s/s OH KB Press 4kg
25kg x 10/15, 10/15, 10/15, 10/15
Could have gone a little heavier/more reps of Pendlays, just didn't have my boxes to set up from.
(Started to get a sternum niggle on 3rd set)
Crossfit-Style Pull ups
Orange Band + Gym Rings
6,4,5
Bicep Curls
6kg DB's
10/10, 10/10, 10/10
Notes: Almost zero chest pain. Basic upper body warm up with bands. Mid grip felt most comfortable.
Lower Body
Deadlifts
Mobility is terrible for sumo so went Conventional for some volume, no harm in practicing conventional form.
25kg x 10
40kg x 10
50kg x 10
60kg x 12
The low bar on the smaller weights <60kgs were a bitch to set up on. I don't think there was any Lats invovled at all. Lost count on the 60kg deadlifts.
Front Squats - Barbell
No SSB bar until I get my safety straps. I have zero faith in that bar on this rack!!
20kg x 5,5
22.5kg x 5,6
Tried arms across the chest first, then went traditional front rack. Found traditional more comfortable, but I'm taking a guess that my abs aren't strong enough to stay upright correctly. My upper body just wants to dip forward.
Single Leg Deadlifts
2 x 8kg KB's (16kg) x 8/10, 10/10, 10/10, 10/10
Could really feel this working my lower back
I found using one KB made me lean unnaturally during the lift.
Figure 4 Weighted Dips
5kg Plate
Could barely get left side into a figure 4. Had to keep trying to stretch it out.
10/10, 10/10, 10/10, 10/10
Ab's
Boring Crunches
10/10/10
Notes: Single Leg DL's and Figure 4's in one session takes too long!
Bar + Bands
Mid Grip x 10,10
Close Grip x 10
Mid Grip
25kg x 3,3,4,3
CG
25kg x 3,3,3,3
(Chest injury niggled through band presses)
Military Press
20kg x 10
22.5kg x 6,6,5
Flyes
4kg x 10
5kg x 8,8
Lat Pulldown
20kg x 10
25kg x 12,12,11
Facepulls
12.5kg x 10,12,12,12
Bicep Curls
EZ Bar
16kg x 12, 10, 10
Triceps
Bench Dips s/s OH KB Press
Alternating
50 reps total
Crashed after 25 straight.
1hr 15min session
Friday 21st March 2014
Lower Body
Deadlifts
Mobility is terrible for sumo so went Conventional for some volume, no harm in practicing conventional form.
25kg x 10
40kg x 10
50kg x 10
60kg x 12
The low bar on the smaller weights <60kgs were a bitch to set up on. I don't think there was any Lats invovled at all. Lost count on the 60kg deadlifts.
Front Squats - Barbell
No SSB bar until I get my safety straps. I have zero faith in that bar on this rack!!
20kg x 5,5
22.5kg x 5,6
Tried arms across the chest first, then went traditional front rack. Found traditional more comfortable, but I'm taking a guess that my abs aren't strong enough to stay upright correctly. My upper body just wants to dip forward.
Single Leg Deadlifts
2 x 8kg KB's (16kg) x 8/10, 10/10, 10/10, 10/10
Could really feel this working my lower back
I found using one KB made me lean unnaturally during the lift.
Figure 4 Weighted Dips
5kg Plate
Could barely get left side into a figure 4. Had to keep trying to stretch it out.
10/10, 10/10, 10/10, 10/10
Ab's
Boring Crunches
10/10/10
Notes: Single Leg DL's and Figure 4's in one session takes too long!
22nd March 2014
Speed Bench
Upper Body
Bar + Bands
Mid Grip x 10,10
Close Grip x 10
Mid Grip
25kg x 3,3,4,3
CG
25kg x 3,3,3,3
(Chest injury niggled through band presses)
Military Press
20kg x 10
22.5kg x 6,6,5
Flyes
4kg x 10
5kg x 8,8
Lat Pulldown
20kg x 10
25kg x 12,12,11
Facepulls
12.5kg x 10,12,12,12
Bicep Curls
EZ Bar
16kg x 12, 10, 10
Triceps
Bench Dips s/s OH KB Press
Alternating
50 reps total
Crashed after 25 straight.
1hr 15min session
Monday, 17 February 2014
Upperbody session - Staying active during hiatus....
Monday
Upper Body
Mobility: Laying backwards over a foam roller on the bench, Cobra pose
Bench Press
20kg x 10
30kg x 10, 10, 10
Incline Bench Press 45°
25kg x 15
22.5kg x 15
Tricep Dips off Bench
10kg plate x 6,7,8,8
Bent Over Row s/s Clean/Press 4kg KB's
22.5kg 12/13 / 15 C&P x 1,1,1,1
Bicep Curls
6kg x 10,10,10
Straight Arm Pull Downs
12.5kg x 8,8
11.25kg x 8,8
Notes: Feels good to be training again, I don't feel too weak!
Tuesday
3km Powerwalk for Cardio.
Friday, 17 January 2014
Deadlift Technique Session
Today I trekked down to Ptc Canberra for a technique session with Sherro, aiming to rejig my awkward Sumo deadlift. I arrived at 10 and the temperature was already over 30º! (38 on the car dash when I left!)
The new Ptc Canberra gym reminds me of the old Ptc Sydney gym but with a much level floor (lol), yet also very neat and well laid out.
After a good stretch and warm up I worked in with Melanie (from ACT states 2013) and worked on new cues and techniques. We worked up to 100kg's and managed to pull 100kg with no back pain! Attempted 105kgs but she wasn't budging today. Worked off 4 inch blocks for a few reps practicing the new set up and felt the mechanics of the lift kick in.
Cues (and I hope I remembered them all)
Set the feet
Engage abs
Engage Glutes
Sink and engage hammies
Tuck pelvis
Set the lats
Take the slack off the bar, push the knees out and drive.
Lock knees as the bar passes, push the hips through.
Lock out!
Now to keep this consistent in each training session and leave the ego out for a while! Walked away confident and with some mobility pointers to help get into the sumo deadlift position.
Huge thanks to sherro for your coaching!
Tuesday, 31 December 2013
Food Prep: Chicken Salsa and Rice
Ingredient
1kg Chicken breast
Chicken stock
1 jar of Salsa
Olive oil
2/3 cup Brown Rice
Method
Boil chicken in pan with 2 cups of water and stock.
When cooked through, cut up chicken into small chunks and drain stock. Pour in olive oil and Salsa, simmer on lowest setting.
Cook rice separate from chicken then add to simmering mix.
Stir then serve up to suit macros.
Saturday, 28 December 2013
2012 v 2013 Body Composition
52.8kgs training crossfit and no carbs
56.6kgs training Powerlifting
3kg LBM Difference
Sunday, 1 December 2013
December Memoirs
1st December 2013
National GPC Push/Pull
2nd December 2013
Living in the aftermath of a comp that didn't go too well. I feel deflated but only too happy for people who hit new PR's and Records.
I can't change a bad competition but can only put it behind me and move forward.
All my injuries held together on comp day but today I felt soreness in the left chest/shoulder, disappeared after my run.
Cardio
Went for a walk/run today. Sun was stinging hot at 17:30pm.
2.50kms at 9.11km/hr average.
Diet
Back to tracking every macro vs activity. Hard after a big weekend of big eating but I'd like to get my weight to 54kgs.
I will wait for my bloat to go before registering a new body weight.
3rd December 2013
I had my last shoulder/chest physio session today. Kylieann checked my upper body mobility and pain tolerance and it's almost back to normal.
I raised concerns about hip/lower back mobility and after checking flexion in a few directions, somehow my right side has almost lost all flexibility. I couldnt raise my right leg past 90º.
I have no idea how one side seizes up. After about 1/2hr work my remaining problem was in the adductors and getting the knees to open out. I have prescribed stretches and will go back in a week.
Hammies, glutes, adductors - you are my nemesis!
5th December 2013
December is such a shitty month for any sort of consistent training. Christmas is at my place this year and I need to start the arduous task of dismantling the Muscle Motion Power rack and moving everything back inside (at least it's air conditioned now!) I much prefer training outside but Im getting a layer of clear put down on my slab under the pergola so it looks pretty for Christmas Day!
Going to continue with Conjugate Method.
Working on 1rm's of
Squat: 105kg
Bench: 57.5kg
Deadlift: 133kg
Eating alot at the moment.
Going on holidays.
Going to make mobility a priority.
19th December 2013
I haven't been lifting too much this month but have been keeping up the cardio sessions. Eating at maintenance calories. December is just too hectic!
Had a deload session today.
3 x 8 @ 50% of main lifts.
Saturday, 30 November 2013
GPC National Push/Pull 2013
Weight Preparation
5 days out weight 57.9kgs
Waterloaded from Monday, 7 days out
Had a cold virus from 8 days out. Cleared by Thursday.
Cut carbs 2 days prior to weigh in. Fats and protein only.
24hrs out: Fasting from food.
18hrs out: Fasting liquids
30 mins of activity in a garbage bag
Bed weight 56.7kgs
Morning of weigh in
56.6kg
Sauna/Steam Room sessions
10mins + 5mins + 3 mins + 3 mins
Result weight 56kgs on calibrated scale.
300g difference on my personal scale to calibrate. Mine shows you as weighing less.
Result of cutting: Very tired on comp day.
Competition Results
(Click on lifts to see Video)
Bench
Felt strong on warm up. Lower back was very immobile and had to do alot of work to get my usual arch.
First attempt 50kg - Good lift
Second attempt 55kg - Good lift
Third attempt - 60kg - Fail
I got the 60kg off the chest but it got about 3 inches up the stopped. Left side failed first.
My lower back was aching after this. I was familiar with the equipment and the bench was lower than what I had trained with so I felt my set up was where it usually sat in training.
Deadlift
(Or dreadlift as I now call it)
Warm up never felt good. I stuck to my plan but my lower back was aching before I even started warming up. I foam rolled and stretched but nothing would ease it. In warm up I was actually going to lower my opener because 110kg's felt like a grind.
First attempt 120kgs - Good lift - Felt good
Second attempt 127.5kgs - No lift. The RHS of the bar swung forward
Third attempt 127.5kgs - No lift. I locked it out but what red lighted for a technicality
Normally I can pull 130kg's on a bad day with a virus and a heavy period. Today I'm putting it down to too much sauna yesterday and lack of focus on form.
Otherwise it was a great day. A small closenit crowd and new friends made. Felt good to compete today.
Moving forward:
- No more cutting! Water load and 18hr fast prior to weigh in. If I need anything more then I should prep better with weight loss.
- Read the GPC rule book
I'll probably add more when they come back to me!
Pre Competition
Weight 24hrs weigh in 56kgs
Weight Morning of comp 57.8kgs
Plan of attack for bench:
20kg x 10
30kg x 5
40kg x 3
45kg x 2
50kg opener
55kg second
If there is no grind, go for 60 otherwise 57.5.
Current record is 57.5
Plan of attack for Deadlift
40kg x 6
60kg x 4
80kg x 3
90kg x 2
100kg kg x 2
110kg x 1
120kg opener
127.5kg second
135kg for a third
No current record in this age class.
No fourth lifts. Save it for States.
Weight 24hrs weigh in 56kgs
Weight Morning of comp 57.8kgs
Plan of attack for bench:
20kg x 10
30kg x 5
40kg x 3
45kg x 2
50kg opener
55kg second
If there is no grind, go for 60 otherwise 57.5.
Current record is 57.5
Plan of attack for Deadlift
40kg x 6
60kg x 4
80kg x 3
90kg x 2
100kg kg x 2
110kg x 1
120kg opener
127.5kg second
135kg for a third
No current record in this age class.
No fourth lifts. Save it for States.
Competition Results
(Click on lifts to see Video)
Bench
Felt strong on warm up. Lower back was very immobile and had to do alot of work to get my usual arch.
First attempt 50kg - Good lift
Second attempt 55kg - Good lift
Third attempt - 60kg - Fail
I got the 60kg off the chest but it got about 3 inches up the stopped. Left side failed first.
My lower back was aching after this. I was familiar with the equipment and the bench was lower than what I had trained with so I felt my set up was where it usually sat in training.
Deadlift
(Or dreadlift as I now call it)
Warm up never felt good. I stuck to my plan but my lower back was aching before I even started warming up. I foam rolled and stretched but nothing would ease it. In warm up I was actually going to lower my opener because 110kg's felt like a grind.
First attempt 120kgs - Good lift - Felt good
Second attempt 127.5kgs - No lift. The RHS of the bar swung forward
Third attempt 127.5kgs - No lift. I locked it out but what red lighted for a technicality
Normally I can pull 130kg's on a bad day with a virus and a heavy period. Today I'm putting it down to too much sauna yesterday and lack of focus on form.
Otherwise it was a great day. A small closenit crowd and new friends made. Felt good to compete today.
Moving forward:
- No more cutting! Water load and 18hr fast prior to weigh in. If I need anything more then I should prep better with weight loss.
- Read the GPC rule book
I'll probably add more when they come back to me!
Saturday, 23 November 2013
Testing Openers for Push/Pull
Saturday 23rd November 2013
Deadlifts Sumo
Warm up and stretch
20kg x 10
60kg x 6
80kg x 3
90kg x 2
100kg x 2
110kg x 1
120kg x 1 Easy!
125kg x 1
133kg x 1 PB!
Notes: Woke up feeling like shit. Worked in wet clothes at work after storms brought part of the roof down, then went and cleared out gutters in storming rain Friday so I think I caught something. Once I warmed up I felt OK. Lower back is tight, Physio will work on it Monday night. Chest pain all but gone, slacked off on stretches so going to set phone reminders!
I think the plan for Deadlift is 120 132.5 then hopefully 137.5 for a third. Would be nice to get a 300 pound deadlift, 140kg would be nice also which would be a 2.5bw deadlift.
Deadlifts Sumo
Warm up and stretch
20kg x 10
60kg x 6
80kg x 3
90kg x 2
100kg x 2
110kg x 1
120kg x 1 Easy!
125kg x 1
133kg x 1 PB!
Notes: Woke up feeling like shit. Worked in wet clothes at work after storms brought part of the roof down, then went and cleared out gutters in storming rain Friday so I think I caught something. Once I warmed up I felt OK. Lower back is tight, Physio will work on it Monday night. Chest pain all but gone, slacked off on stretches so going to set phone reminders!
I think the plan for Deadlift is 120 132.5 then hopefully 137.5 for a third. Would be nice to get a 300 pound deadlift, 140kg would be nice also which would be a 2.5bw deadlift.
Bench Press Openers
20kg x 10, felt tight through lowerback so did some more foam rolling
20kg x 10
30kg x 5
37.5kg x 3
52.5kg x 1
60kg x 0
Im hoping to get a 60kg Bench, both fails today were hopefully due to feeling like crap and cutting. The 57.5kg felt good and strong. Will see what Sunday brings.....deflated :(
Thursday, 14 November 2013
Week 7 Conjugate Method
Friday 15th November 2013
MAX EFFORT LOWER
Banded Sumo Deadlifts
Worked up to 120kg + Bands for a single then felt sharp pain in my lower back/glute. Foam rolled and used a cricket ball but couldn't relieve the pain. Called it there.
Saw a physio today about my next shoulders, chest and upper back. I need a lot of work done. See November memoirs for full story.
Sunday 17th November 2013
MAX EFFORT UPPER
Pin Presses
20kg x 10
30kg x 5
40kg x 3
45kg x 2
50kg x 1
55kg x 1
60kg x 1 (Absolute Grinder!)
Mid Grip Bench Press
Kept them light for injury management
30kg x 10 paused
30kg x 15 TNG
Barbell Tricep Press
30kg x 10, 8, 8, 10
V Cable Row v Upright Rows
20kg x 15,15,12,15 s/s 5kg x 15,15
Straight Arm Pull Down
7.5kg x 15, 12, 15, 15
Rope Cable Curls
7.5kg x 12,12,15
Wednesday 20th November 2013
DYNAMIC EFFORT LOWER
Banded Squats SSB
Bertha on light
20kg x 10
40kg x 5
50kg x 2,2,2,2,2,2,2,2,2,2,2,2
Banded Deads
80kg x 1,1,1
85kg x 1,1,1
Lunges SSB
22kg x 10/10,10/10
24.5kg x 10/10
GHR
Need to get stronger on these, did them fairly strict
BW x 8, 8, 5 + 3 neg only
Wide Sumo Deads
60kg x 8, 10, 10
Abs Crunch & Twist
2 x 15
MAX EFFORT LOWER
Banded Sumo Deadlifts
Worked up to 120kg + Bands for a single then felt sharp pain in my lower back/glute. Foam rolled and used a cricket ball but couldn't relieve the pain. Called it there.
Saw a physio today about my next shoulders, chest and upper back. I need a lot of work done. See November memoirs for full story.
Sunday 17th November 2013
MAX EFFORT UPPER
Pin Presses
20kg x 10
30kg x 5
40kg x 3
45kg x 2
50kg x 1
55kg x 1
60kg x 1 (Absolute Grinder!)
Mid Grip Bench Press
Kept them light for injury management
30kg x 10 paused
30kg x 15 TNG
Barbell Tricep Press
30kg x 10, 8, 8, 10
V Cable Row v Upright Rows
20kg x 15,15,12,15 s/s 5kg x 15,15
Straight Arm Pull Down
7.5kg x 15, 12, 15, 15
Rope Cable Curls
7.5kg x 12,12,15
Wednesday 20th November 2013
DYNAMIC EFFORT LOWER
Banded Squats SSB
Bertha on light
20kg x 10
40kg x 5
50kg x 2,2,2,2,2,2,2,2,2,2,2,2
Banded Deads
80kg x 1,1,1
85kg x 1,1,1
Lunges SSB
22kg x 10/10,10/10
24.5kg x 10/10
GHR
Need to get stronger on these, did them fairly strict
BW x 8, 8, 5 + 3 neg only
Wide Sumo Deads
60kg x 8, 10, 10
Abs Crunch & Twist
2 x 15
Thursday 21st November
DYNAMIC EFFORT UPPER
Bench Press No Bands
20kg x 10
Wide
30kg x 3
35kg x 3, 3, 3, 3
Close
30kg x 3
32.5kg x 3, 3, 3, 3
Alot of focus on set up form. Mobility issues through the lower body affecting set up.
Military Press
Went lighter for volume
25kg x 8, 8, 9
Incline Bench Press
30kg x 15,15
Cable Rows Straight short bar
22.5kg x 15, 10, 15
Seated V Cable Rows
20kg x 15, 15
22.5kg x 15, 15
Biceps w/ Ez curl bar
17.5kg x 12, 10, 12
50 Triceps
7.5kg OH Plate Press x 20
17.5kg Tricep BB Press x 20
10kg OH Plate Press x 10
Tuesday, 5 November 2013
November Diary
6th November 2013
Back eating carbs at the moment, strength is good. Body weight has gone up again to 60kgs from 59.2kgs on eating 1500 calories a day. I feel puffy so I know Im holding fluid.Going to ignore the scales until 10 days out then 2 days out from comp. If I'm 5% over 56kgs I'm not going to sacrifice strength and go nuts on the waterloss. I'm not going for gloss, just PB's at the Push/Pull. I'm making the decision now so I don't stress out and boil in a Sauna like I did at Nats 2012. I went down from 59kgs to 56kgs and no water loading.Added some cardio in, just power walking. It felt good to be back out on the pavement. 3.42km in 30mins. Not my quickest but hoping to do Max Effort Lower later so rested the legs and avoided running.
Fitbit Flex
I bought a Fitbit Flex today. I've wanted one for ages! There was only Black and Blue available so I went with black. Ive been tracking my daily steps with an app called Noom but its really just a fancy Pedometer, it also didn't tell me how much distance I covered and can't always have my phone with me. Will note my future experiences in it's own post but so far an interesting little gadget!
10th November 2013
Today I spent my time at PTC Sydney refereeing the novice competition. Was a great day and well run, good to see so much talent coming through. Coached a couple of lifters and made more friends. Had a big meal at Killa Burger Burwood afterwards with the PTC Team. I do miss being part of a team.
14th November 2013
Last night driving home I was suffering the worst case of muscle lock up I've ever experienced. Couldn't turn my head or raise my arms. Yesterdays upper body session was definitely taken up a notch, especially Strict Military Presses. I rang my Physio and booked an aappointment for tomorrow morning at 8:30am. I feel like my chest just wants to hunch forward all the time and feels much more comfortable there. I took a muscle relaxant and alot of the pain reduced dramatically. On a more positive note, my bodyweight was down to 58.5kg this morning, fully hydrated and my average calories have been 1700. I cant believe I was dieting at 1200 not too long ago! Celebrated with a small chocolate this morning! I know it will still be a hard task to get down to <56kgs for the Push/Pull Comp on December 1st.Loving fitbit. It's really helping me keep active!2.7km walk today.
15th November 2013
Testing out some Lock Jaw Collars my husband bought for me. So much easier to use than the spring form ones! Happy so far, quick release and quick to snap on. Very tight through back and thighs today. Physio session today: Upperbody was so tight she couldn't undo everything in one session so I've booked 4 more. Major knots in my traps and lats and worked on the front of the left shoulder. She also cracked my back in 4 places. She has advised me to avoid wide bench pressing and only light weights for now, otherwise I'm undoing everything she is doing. She will be using needles next time.....omg!
Monday 18th November 2013
Physio appointment. massage and needling. Neck has freed up alot, still some nagging pain in my left chest but managing with heat when getting inflamed. Pain is caused in the shoulder joint and not the chest.
Thursday 21st November 2013
Bodyweight: 57.9kgHad physio again today, I cant believe the mobility I have in my arms and shoulders, chest pain has greatly reduced, still relying on a heat pack now and again.
Friday 22nd November 2013
Bodyweight: 57.7kgSore shoulder after physio.Have some serious DOMS from GHR.I'm eating a lot but I don't think I'm eating enough.Very tired. Had a solid 7.5hrs sleep.Will hit up mobility later tonight and ab work.
Monday 25th November 2013
Had a big weekend with preparing for and holding a party. Woke today feeling very sick but started waterloading anyway. Only got 5L in. Blergh. Feeling so crap......:'( Want to test my bench openers. Had to cancel physio but feeling almost no pain.
Friday 29th November 2013
Bodyweight 57.1kgs
Just going to conserve energy today. Fasting liquids 18 hours out. Virus seems to have gone.
Beginning to think about programming leading up to ACT States.
Mowed the lawns in a garbage bag and droped to 56.6kg.
Saturday 30th November 2013
Woke up at 56.6kgs, so headed to the Saunas at Mount Annan Leaisure Centre. $5.30 for access. Got a swim in between sessios. Thought I was going to die!
Did a 10 minute session, then a 5 minute, then 3 and 3. By this time I'd had enough.
Cooled off in the pool, dryed off then checked weight at 56.3kg. Hair was wet at this time.
Drove to Ptc Sydney and weighed in at 56.1kgs initially. Grabbed Tim and headed to the bathroom to weigh in in just my underwear. 56kgs!! Woohoo!
Big refeed at Maccas now relaxing!
Pic: Trent as head ref at the Novice Comp
Back eating carbs at the moment, strength is good. Body weight has gone up again to 60kgs from 59.2kgs on eating 1500 calories a day. I feel puffy so I know Im holding fluid.Going to ignore the scales until 10 days out then 2 days out from comp. If I'm 5% over 56kgs I'm not going to sacrifice strength and go nuts on the waterloss. I'm not going for gloss, just PB's at the Push/Pull. I'm making the decision now so I don't stress out and boil in a Sauna like I did at Nats 2012. I went down from 59kgs to 56kgs and no water loading.Added some cardio in, just power walking. It felt good to be back out on the pavement. 3.42km in 30mins. Not my quickest but hoping to do Max Effort Lower later so rested the legs and avoided running.
Fitbit Flex
I bought a Fitbit Flex today. I've wanted one for ages! There was only Black and Blue available so I went with black. Ive been tracking my daily steps with an app called Noom but its really just a fancy Pedometer, it also didn't tell me how much distance I covered and can't always have my phone with me. Will note my future experiences in it's own post but so far an interesting little gadget!
10th November 2013
Today I spent my time at PTC Sydney refereeing the novice competition. Was a great day and well run, good to see so much talent coming through. Coached a couple of lifters and made more friends. Had a big meal at Killa Burger Burwood afterwards with the PTC Team. I do miss being part of a team.
14th November 2013
Last night driving home I was suffering the worst case of muscle lock up I've ever experienced. Couldn't turn my head or raise my arms. Yesterdays upper body session was definitely taken up a notch, especially Strict Military Presses. I rang my Physio and booked an aappointment for tomorrow morning at 8:30am. I feel like my chest just wants to hunch forward all the time and feels much more comfortable there. I took a muscle relaxant and alot of the pain reduced dramatically. On a more positive note, my bodyweight was down to 58.5kg this morning, fully hydrated and my average calories have been 1700. I cant believe I was dieting at 1200 not too long ago! Celebrated with a small chocolate this morning! I know it will still be a hard task to get down to <56kgs for the Push/Pull Comp on December 1st.Loving fitbit. It's really helping me keep active!2.7km walk today.
15th November 2013
Testing out some Lock Jaw Collars my husband bought for me. So much easier to use than the spring form ones! Happy so far, quick release and quick to snap on. Very tight through back and thighs today. Physio session today: Upperbody was so tight she couldn't undo everything in one session so I've booked 4 more. Major knots in my traps and lats and worked on the front of the left shoulder. She also cracked my back in 4 places. She has advised me to avoid wide bench pressing and only light weights for now, otherwise I'm undoing everything she is doing. She will be using needles next time.....omg!
Monday 18th November 2013
Physio appointment. massage and needling. Neck has freed up alot, still some nagging pain in my left chest but managing with heat when getting inflamed. Pain is caused in the shoulder joint and not the chest.
Thursday 21st November 2013
Bodyweight: 57.9kgHad physio again today, I cant believe the mobility I have in my arms and shoulders, chest pain has greatly reduced, still relying on a heat pack now and again.
Friday 22nd November 2013
Bodyweight: 57.7kgSore shoulder after physio.Have some serious DOMS from GHR.I'm eating a lot but I don't think I'm eating enough.Very tired. Had a solid 7.5hrs sleep.Will hit up mobility later tonight and ab work.
Monday 25th November 2013
Had a big weekend with preparing for and holding a party. Woke today feeling very sick but started waterloading anyway. Only got 5L in. Blergh. Feeling so crap......:'( Want to test my bench openers. Had to cancel physio but feeling almost no pain.
Friday 29th November 2013
Bodyweight 57.1kgs
Just going to conserve energy today. Fasting liquids 18 hours out. Virus seems to have gone.
Beginning to think about programming leading up to ACT States.
Mowed the lawns in a garbage bag and droped to 56.6kg.
Saturday 30th November 2013
Woke up at 56.6kgs, so headed to the Saunas at Mount Annan Leaisure Centre. $5.30 for access. Got a swim in between sessios. Thought I was going to die!
Did a 10 minute session, then a 5 minute, then 3 and 3. By this time I'd had enough.
Cooled off in the pool, dryed off then checked weight at 56.3kg. Hair was wet at this time.
Drove to Ptc Sydney and weighed in at 56.1kgs initially. Grabbed Tim and headed to the bathroom to weigh in in just my underwear. 56kgs!! Woohoo!
Big refeed at Maccas now relaxing!
Pic: Trent as head ref at the Novice Comp
Pic: November picture mash.
Pic: Me getting ready to referee
Pic: Me at 58kgs. Not alot of stomach fat to pull at, but typically arms are slow to lose fat.
Pic: Choice of Soft suits but really want a Red Inzer
Pic: New Lockjaw collars. Not expensive or branded but bloody good to use!
Thursday, 31 October 2013
Week 6 Conjugate Method
7th November 2013
MAX EFFORT LOWER
Box Squats High Bar
Feet wider than box
20kg x 10
40kg 2 x 4
55kg x 3
65kg x 1
75kg x 1 (starting grinding)
80kg x 1 (with lever belt)
85kg x 1
MAX EFFORT LOWER
Box Squats High Bar
Feet wider than box
20kg x 10
40kg 2 x 4
55kg x 3
65kg x 1
75kg x 1 (starting grinding)
80kg x 1 (with lever belt)
85kg x 1
Seated Goodmornings
30kg x 15
32.5kg x 12, 15
35kg x 10
Note: Trying to find my niche with these. Used the oly bar, unracked from pins and seated on the Force bench.
30kg x 15
32.5kg x 12, 15
35kg x 10
Note: Trying to find my niche with these. Used the oly bar, unracked from pins and seated on the Force bench.
Lunges
Ez Curl Bar
21kg x 10/10, 10/10, 10/10, 10/10
Ez Curl Bar
21kg x 10/10, 10/10, 10/10, 10/10
Hovers
1min x 3
1min x 3
Band Assisted Pull ups
Blue band x 10
Orange band x 4, 5
Seriously suck at these....
Blue band x 10
Orange band x 4, 5
Seriously suck at these....
9th November 2013
McHappy Day!
MAX EFFORT UPPER
CG Bench Press
20kg x 10
30kg x 5
35kg x 3
42.5kg x 1
47.5kg x 1
52.5kg x 1
55kg x 1
McHappy Day!
MAX EFFORT UPPER
CG Bench Press
20kg x 10
30kg x 5
35kg x 3
42.5kg x 1
47.5kg x 1
52.5kg x 1
55kg x 1
Decline Bench Press
Neutral grip
30kg x 15, 15
I much stronger on these than incline press
Neutral grip
30kg x 15, 15
I much stronger on these than incline press
OH Rope Tricep Extention
5kg x 12, 10, 10, 11
5kg x 12, 10, 10, 11
Face Pulls s/s OH DB Shoulder Press
(12.5kg x 15 s/s 9.5kg x 6) x 1, 1, 1
(15kg x 15 s/s 9.5kg x 7) x 1
(12.5kg x 15 s/s 9.5kg x 6) x 1, 1, 1
(15kg x 15 s/s 9.5kg x 7) x 1
Wide Grip Cable Row
Row to sternum
25kg x 10, 10, 10, 11
Row to sternum
25kg x 10, 10, 10, 11
Concentration Bicep Curls
7.5kg 3 x 10
7.5kg 3 x 10
Notes: Feeling strong!
Tuesday 12th November
DYNAMIC EFFORT LOWER
Banded High Bar Squats SSB
22kg x 10
42kg x 5
52kg x 2, 2, 2, 2, 2, 2 started grinding
50kg x 2, 2, 2
47kg x 2, 2, 2
Banded Sumo Deads
70kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Front squats
42kg x 10, 10, 10
Goodmornings
Ultra Wide Sumos
60kg x 10, 10, 10, 10
Decline Bench Sit Ups
15, 15
Notes: Feeling tired today, took previous day off training. Diet wise I want to eat everything in sight! Still tracking activity and food with Fitbit.
Wednesday 13th November
DYNAMIC EFFORT UPPER
Comp Grip + Bands
20kg x 10
30kg x 3
35kg x 3, 3, 3
Close Grip
30kg x 3
32.5kg x 3, 3, 3
Military Press
30kg x 5, 5, 5
Last press was a grinder!
Flat Bench DB Press
9.5kg x 15
11kg x 10, 10
Cable Squat Row
25kg x 10
27.5kg x 8
29kg x 8
Pendlay Row
26kg x 10, 9, 10, 10
Ez Bar Curls
18.5kg x 9, 10, 10
Triceps
50 reps x 3 exercises
Notes: Upper back and tops of thighs were very tight and sore. Shoulders are bruised from contact with SSB + bands.
Wednesday, 30 October 2013
Week 5 Conjugate Method
Thursday 31st October
Happy Halloween!
Happy Halloween!
MAX EFFORT LOWER
Banded Conventional Deadlifts
20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Belted up for this one)
Tried overhand grip for as far as I could get which ended up at 70kg x 1. Avoided the belt till the end. It has been decided I need to work on corework strength moving forward.
Banded Conventional Deadlifts
20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Belted up for this one)
Tried overhand grip for as far as I could get which ended up at 70kg x 1. Avoided the belt till the end. It has been decided I need to work on corework strength moving forward.
Hypers
20kg x 10, 10, 10
20kg x 10, 10, 10
Lunges
20kg Plate
4 x 10
Alternated holding the plate overhead and in front.
20kg Plate
4 x 10
Alternated holding the plate overhead and in front.
Ab Crunches
Biggest decline on bench
BW x 15, 15, 15
Im so weak. Tried to get my hands behind my head as I came up.
Biggest decline on bench
BW x 15, 15, 15
Im so weak. Tried to get my hands behind my head as I came up.
Lat Pulldowns
27.5kg x 6, 6, 6, 6
Took these easy as my chest felt good today after some cricketball work and stretching.
27.5kg x 6, 6, 6, 6
Took these easy as my chest felt good today after some cricketball work and stretching.
Notes: More corework. Less good morning work.
Diet: I went over my daily calories by 400 calories! Fell for the stupid portion sizing on the nutritional panel and ate 524 calories of yogurt! So pissed off!
However the 18 000 steps I took today + deadlift session should see my net calories quite low.
Diet: I went over my daily calories by 400 calories! Fell for the stupid portion sizing on the nutritional panel and ate 524 calories of yogurt! So pissed off!
However the 18 000 steps I took today + deadlift session should see my net calories quite low.
Friday 1st November
MAX EFFORT UPPER
Wide grip Bench Press
20kg x 10
30kg x 6
40kg x 3
47.5kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1 PB
MAX EFFORT UPPER
Wide grip Bench Press
20kg x 10
30kg x 6
40kg x 3
47.5kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1 PB
Incline BB bench Press
30kg x 13, 13
30kg x 13, 13
CGBP - Triceps
30kg 10, 6, 8, 8
30kg 10, 6, 8, 8
Pendlay Row s/s OH KB Press
30kg s/s 8kg KB's
4 x 10
30kg s/s 8kg KB's
4 x 10
Stretch and cooldown. Had shit to do and arms were fried. Biceps and Lats later with stretch and mobility. Ab's are fried from yesterdays decline sit ups.
Pretty happy with todays ME result. Havent benched 60kg's since February. I have bought my touch up higher.
Pretty happy with todays ME result. Havent benched 60kg's since February. I have bought my touch up higher.
Video: 60kg Bench
Saturday 2nd November
Rest Day
Upper body is feeling tight from yesterdays ME sesion. Chest injury slightly niggly, had a stretch and cricketball quickie earlier and feels better but tightness also extends around to the left Lat and Scap. Restarted on essential Greens and BCAA'S today and probably get back on the Creatine which fell by the wayside.
Hanging to try out my chains on Squats tomorrow.
Rest Day
Upper body is feeling tight from yesterdays ME sesion. Chest injury slightly niggly, had a stretch and cricketball quickie earlier and feels better but tightness also extends around to the left Lat and Scap. Restarted on essential Greens and BCAA'S today and probably get back on the Creatine which fell by the wayside.
Hanging to try out my chains on Squats tomorrow.
Monday 4th November
DYNAMIC EFFORT LOWER
Squats + Bands
Was going to try the chains but looked at them this morning and thought "the bands are already set to go!"
20kg x 10
40kg x 5
50kg x 2
57.5kg x 2,2, 3, 3, 2, 2, 2, 2, 2, 2
DYNAMIC EFFORT LOWER
Squats + Bands
Was going to try the chains but looked at them this morning and thought "the bands are already set to go!"
20kg x 10
40kg x 5
50kg x 2
57.5kg x 2,2, 3, 3, 2, 2, 2, 2, 2, 2
Deadlifts + Bands
75kg x 1, 1, 1, 1, 1, 1, 1, 1
75kg x 1, 1, 1, 1, 1, 1, 1, 1
Front Squats
37kg x 10, 10, 10
37kg x 10, 10, 10
GHR
10, 8, 10
10, 8, 10
Hip Thrusts
18.5kg x 12, 12, 12, 12
18.5kg x 12, 12, 12, 12
Decline Bench Crunches
10, 10, 10
10, 10, 10
Notes: Chest was sore right in the rib joint. Still had ab DOMS. GHR need work, just not strong enough to keep pulling myself up, felt my calfs straining.
PM Note: The Hammies are stiff!
Tuesday 5th November 2013
DYNAMIC EFFORT UPPER
Bench Press Comp Grip
20kg x 5/5 alt grips
30kg x 5/5
Comp Grip
35kg x 3, 3, 3, 3
Close Grip
32.5kg x 3, 3, 3, 3
Bench Press no leg drive
37.5kg x 10, 10
Military Press
25kg x 6, 6, 7, 6
Incline DB Press
9.5kg x 10, 10, 10
Lat Pull Down
27.5kg x 7, 7, 7, 8
V Attachment Rows
25kg x 12, 12, 11, 12
Bicep Curls
16kg x 10, 10, 12
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