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

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

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

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!

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

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.

Lunges
Ez Curl Bar
21kg x 10/10, 10/10, 10/10, 10/10

Hovers
1min x 3

Band Assisted Pull ups
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

Decline Bench 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

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

Wide Grip Cable Row
Row to sternum
25kg x 10, 10, 10, 11

Concentration Bicep Curls
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

42kg x 10, 10, 10, 10

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.

Week 5 Conjugate Method

Thursday 31st October
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.

Hypers
20kg x 10, 10, 10

Lunges
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.

Lat Pulldowns
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.

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

Incline BB bench Press
30kg x 13, 13

CGBP - Triceps
30kg 10, 6, 8, 8

Pendlay Row s/s OH KB Press
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.

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.

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

Deadlifts + Bands
75kg x 1, 1, 1, 1, 1, 1, 1, 1

Front Squats
37kg x 10, 10, 10

GHR
10, 8, 10

Hip Thrusts
18.5kg x 12, 12, 12, 12

Decline Bench Crunches
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