Miss Piggys Battle for the Big Plates

gymfreak · 04-07-2011 10:28pm

Monday 3rd July- C1

Haven't been in the best of form lately and trying to shake outta it:) I panic and get nervous so that never helps

AM
Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Normally the rower annoys the hell outta me..I've been stupidly expecting lots of improvements with the times..different mindset today..just do them and see what happens..rome wasn't built in a day and all that!

Con Block-rower
150 x 10 with 50 sec rest
1. 36.3
2. 36.1
3. 36.2
4. 36.1
5. 36.2
6. 35.7
7. 36.0
8. 35.8
9. 35.5
10. 35.9
Slower than last week

Work Block 1-15 mins
10 Box Jumps
10 DB Incline Press 15kg
10 Unsupported DB row e/s 22.5kg

Normally I undershoot myself alot..today however I overestimated myself. Attempted to do 10 reps of everything, after 3 rounds in 7 mins and the inevitable failing miserably at the Incline Press I switched back to 5 reps for everything.

Con. Block-Rower
150m x 10, 50 sec
1. 36.3
2. 36.1
3. 36.3
4. 36.5
5. 36.2
6. 36.5
7. 36.1
8. 36.1
9. 36.7
10. 36.7

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
11 rounds in 14.52..up a round
Pushups are getting better:)

Con Block-Rower
150m x 10, 50 sec rest
1. 36.0
2. 36.8
3. 35.9
4. 35.6
5. 35.8
6. 35.8
7. 35.9
8. 36.3
9. 35.8
10. 36.0

Was happy out with that session..makes a nice change:)

PM
20mins xtrainer level 11
Just took it handy waiting for the classes

Aerobics-30mins-really easy and of course I got stuck inbetween 3 uncoordinated people, nearly had my hands up the whole time as in 'back off'.
..hip flexors were sore, I really need to stretch more

Step aerobics-30mins
good fun:)

gymfreak · 05-07-2011 8:08pm

Tuesday 5th July-S1

Warm up
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Front Squats
20kg x 8
20kg x 8
30kg x 5
40kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5...they felt easy
Last weeks squats at 50kg looked fairly mingin so dropped back.
I tried to pull my shoulders back but I can't figure out how that works when you're holding a bar.
Next week...keep playing around with 45kg???

https://www.youtube.com/watch?v=e5degRVvnCY

DB RDLs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Grand..wouldn't say I can go heavy though cos of grip

Weighted Bridge
+15kg...gave it a whirl with 15kg this week...a fricking noticeable difference..normally i swan through it.
3 x 60

Pull ups
5 x 5
It'll be a while before I manage 6 reps for the sets though..I kept trying to go for the 6th rep..and nothing happened:D

DB Floor Press
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 9
Struggled at these again

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
10kg x 10
10kg x 8
10kg x 8
10kg x 8
10kg x 8
Finally decided to give the 10kg DBs a shot...rock hard

By the time I'd finished the RDLs I was famished and starting to feel really tired. Hadnt eaten in a few hours at that stage which is never good for me. Gonna start eating directly before training on strength days.

Was knackered for the rest of the day so took it handy:)

gymfreak · 06-07-2011 9:00pm

Wednesday 6th July-R1
Really was exhausted all day yesterday so decided to have a protein drink along with my breakfast before training...purely for the placebo effect..and it worked:D A breakfast of 2eggs, mushrooms, peppers, onions, 2 slices of toast, a plum and a protein drink definitely makes for good energy levels!!

Warm up
Xtrainer-20mins
Level 12-14

Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

SLDL
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10..ouch

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press
This was crazily easy last week...much harder today..nearly pinned myself numerous times..some REAL grinders in about 3/4 sets.
35kg x 10
35kg x 10
35kg x 10
35kg x 9
35kg x 10

Inverted Row
5 x 10
There was a step beside the rack so put my feet up on that...then wished I hadn't.

DB Shrugs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Grand, I'll try up the weight the next day.

Back Extensions
5 x 10

Parallel Tricep Press
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

I saw three girls in the weights area today training together. That was kind of cool, it doesn't happen that often. They were even in the squat rack at one stage.

PM
Tae-Bo Class-meh..a bit disappointed!
Used to do all the classes when I was in Total Fitness all the time, but the standard isn't the same in hamsterville at all. This class was far too easy.

gymfreak · 08-07-2011 7:36pm

Friday 8th July-C2

Time to brave the treadmill again, I alternate between this and the bike each week. The treadmill frightens the beejebus outta me but I think it's important that I keep it up..can't always be taking the easy route:) and I always feel great when i've done it!

Con Block-10mins
Treadmill
Speed 14.4 and upped it to 15 for the last minute.
As always, nearly gave up numerous times:o
2.36km=10mins
Max HR= 182 AV HR= 177

Once again felt a bit sick going into the workblock..this has been happening for the last few weeks and I was putting it down to the 'jump' in the hang, clean and to the fact that I've normally consumed alot of tea and chocolate before con on a Friday...but today,hadnt had any chocolate and I hadnt even started the workblock

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
12 rounds in 14.30...boom!!

I wanted this
Max HR= 179 AV HR= 161

Con Block-10mins
Treadmill
Speed 14.6..really wanted to give up on this again..only upped the speed to 15 for the last 30sec
2.40km in 10mins
Max HR= 194 AV HR= 177
Had to wait a good few minutes for a squat rack to this...restedwaited very happily

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
11 rounds in 15.36

:(DAMN..wanted 12 so I could up the weights!!
It would appear that I was knackered going into this, even with a good rest
Max HR= 175 AV HR= 158

Con Block-10mins
Bike-Level 6
I was supposed to do it at level 7 but wasnt coming close to keeping the RPM above 80..dropped to level 6 and it was STILL a struggle.
4.48km-10mins hard:( Felt sooo heavy..quads sore
Max HR= 174 AV HR= 171

Think that's the first time I've ever worn myself out and not been able to repeat the same efforts and the same times/distances...looks like I can no longer be called 'duracell':P

EDIT: Been a good few threads as of late on Heart rates so I wore my HRM outta curiosity.

Hanley · 08-07-2011 7:42pm

Looks lke you're finally pushing yourself.

gymfreak · 08-07-2011 7:45pm

Hanley wrote: »

Looks lke you're finally pushing yourself.

Ass.

I think it may be a first and a last..seriously. Surely, your not supposed to feel like that..was barely able to even DO the 5th block!!!

Da Za · 08-07-2011 7:46pm

So what are your plans for the next 2 weeks? Are you hitting openers? Have a good idea where your at? I'm sure you've goals for the comp, don't have to say as some people like to keep it to themselves, I'm sorta like that!!

gymfreak · 08-07-2011 7:53pm

Da Za wrote: »

So what are your plans for the next 2 weeks? Are you hitting openers? Have a good idea where your at? I'm sure you've goals for the comp, don't have to say as some people like to keep it to themselves, I'm sorta like that!!

Sigh.....Daz...you've obviously never seen me test...basically carnage normally occurs. I get extremely nervous and everything falls apart..and I'm consistent at it too:p:p

Not making a big deal outta it..well trying not to:D:D. Hanley is gonna talk me through the rules and stuff next week and then I'm gonna leave it to Will to make some guestimates about weights and stuff..and tell me what to do/ not do in the run up to it..and...well..that's the plan:)

gymfreak · 09-07-2011 7:04pm

Saturday 9th of July-S2

Warm up
Xtrainer-20mins
Level 12-14

Bike- 20mins
Level 4..felt crazily easy today

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Deadlifts....disasterous
60kg x 8
70kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
By and far the worst deadlifting I've ever done. Don't know what was wrong with me today, even when I went to do the first set I was kinda like 'how do I do this again?'.

This vid is actually the best of a bad lot....seriously

https://www.youtube.com/watch?v=FNHTvwprzdc

Single Leg Split Squats
+10kg
3 x 10
The first two sets absolutely brutalised my hip flexors:(:(
+15kg
2 x 10

Side Bridging
+10kg
3 x 60/60

Incline Bench Press
20kg x 8
20kg x 8
30kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5

These felt crazily easy today..my bum did lift on one or two of the reps so gonna stick at this weight next week and try do good ones.

Single Arm Cable Row
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Once again..the placebo effect of a protein drink midsession meant I wasnt getting tired and hungry...always good:)

Gonna try make a solid effort to foamroll/stretch in the evenings...as I havent done any at all in months:o:o and i can see from the mobility work that if ya just keep tipping away at it ya get better at it and are less likely to encounter problems.

gymfreak · 10-07-2011 3:36pm

Sunday 10th July-R2
Haven't logged my weight in a while, cos I train in the mornings now trying to avoid the heat of the frickin gym. Been maintaining 52kg point something as a morning weight all week though.

AM
Warm up
X-trainer- 20mins
Level 12-14

Mobility Stuff x 3
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Squats-90sec rest
20kg x 12
20kg x 12
45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10..we're making progress here:)

Just the last 2reps on the last set were the only ones that my back was attempting to take over before I switched back to using my legs.

https://www.youtube.com/watch?v=5JPrewHKK50

Ab Roll Outs
5 x 20

Standing Assisted PullUp Machine
I think they fixed this machine or something, was easy enough today...I still hate it..weird contraption that it is
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Push Ups
5 x 10 I put my feet up on the first step for these

Bentover DB Raises
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Hanging Leg Raises
5 x 10

Cable Curls
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
Hard. I'll be sticking here for a good while.

gymfreak · 11-07-2011 10:54pm

Monday 11th July- C1

AM
Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Con Block-rower
150 x 10 with 60 sec rest
1. 36.7
2. 36.4
3. 36.9
4. 36.8
5. 35.9
6. 36.0
7. 35.9
8. 35.8
9. 35.7
10. 35.6
My times actually get faster towards the end of the block..always. Takes me ages to wake up. I have to saunter about for a good 2hours before I'm awake enough to go train and then when I go train it still takes another wee while to fully wake up:rolleyes:

Work Block 1-15 mins
7 Box Jumps
7 DB Incline Press 15kg
7 Unsupported DB row e/s 22.5kg

9 rounds in 14.55mins..hardest bit is always the incline press..it slows me down.

Con. Block-Rower..finally awake
150m x 10, 60 sec
1. 35.5
2. 35.1
3. 35.6
4. 35.8
5. 35.5
6. 35.5
7. 35.8
8. 35.7
9. 35.7
10. 35.7

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
11 rounds in 15mins..same:( I wanted 12

Con Block-Rower
150m x 10, 60 sec rest
1. 36.4
2. 36.5
3. 35.3
4. 35.6
5. 36.8
6. 36.3
7. 36.4
8. 36.5
9. 36.0
10. 36.3

PM
Step aerobics 45mins
A bit of fun, but a bit too easy:(

gymfreak · 12-07-2011 9:48pm

Tuesday 12th July-S1
Placebo protein drink tied me over for the session

Warm up
Bike- 20mins
Level 4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations....my left rib kept doing a weird pop today:( didnt hurt,just weird
Sumo Walk

Front Squats
20kg x 8
20kg x 8
30kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5
They felt easy last week but tough today. Didn't need to use the wrist wraps though.

45kg x 5

https://www.youtube.com/watch?v=R6U8HvE1B2Q

DB RDLs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10

Weighted Bridge
+15kg...a noticeable difference
3 x 60

Pull ups
5 x 5..arms were tired today though.

DB Floor Press
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 8
Struggled at these again

DB Side Arches
25kg
3 x 8/8
Did these instead of the overhead plate arches..didnt want my ribs to do the weird popping thing again.

Bicep Curls
10kg x 10
10kg x 10
10kg x 8
10kg x 8
10kg x 8
Tough..used some body english

PM
90min walk down the beach..in an attempt to get a tan. Started to get a LOT of knee pain towards the end of it though..I thought only running hurts my knee..not walking:(

gymfreak · 13-07-2011 3:36pm

Wednesday 13th July-R1

Warm up
Xtrainer-20mins
Level 12-14
Bike- 20mins
Level 3/4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations...the rib popping stopped:)
Sumo Walk

SLDL-90sec rest
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10 these actually grand today..I'll cut the rest next time rather than up the weight yet

Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
5 x 60/60

Bench Press

:(A complete and utter disaster today:(
35kg x 10
35kg x 9 + pinned myself..sigh...that hasnt happened in a while
Started taking longer rests and not fully fully grinding out the reps..didnt fancy getting pinned again
35kg x 10
35kg x 9
35kg x 10

Inverted Row
Feet on a step
5 x 10

DB Shrugs
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
Grand

Back Extensions
5 x 10
Set myself up differently today, kept my hips on the machine and did them slow and controlled.
...they hurt

Parallel Tricep Press
17.5kg x 10
17.5kg x 9
17.5kg x 7...switched back to 15kg
15kg x 10
15kg x 10

My knee is even annoying me walking around now so don't think I'll do anything this evening.

Parsley · 13-07-2011 3:48pm

Your squats look much nicer than they used to. Good work!

banshee_bones · 13-07-2011 4:43pm

gymfreak wrote: »

My knee is even annoying me walking around now so don't think I'll do anything this evening.

Have you tried foam rolling your IT bands for this knee pain?

gymfreak · 13-07-2011 5:45pm

Parsley wrote:

Your squats look much nicer than they used to. Good work!

Thanks:)

banshee_bones wrote: »

Have you tried foam rolling your IT bands for this knee pain?

Ah yeh, that's all it is.:) My IT band has just tightened up...I just DETEST foamrolling.

gymfreak · 15-07-2011 4:33pm

double post

gymfreak · 15-07-2011 5:00pm

Friday 15th July-C2
Really, really wasn't motivated to do conditioning today, was quite the struggle to get myself to the gym:o:(

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Con Block-10mins
Bike-Level 7
This was ridiculously hard and uncomfortable.
4.53km=10mins..less than last time
Was really pissed off cos I'd tried hard and my legs felt like they do after do a heavy prowler, like blocks or something...was annoyed.

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
12 rounds in 15.13:)

Con Block-10mins
Bike Level 7
Did this on a different bike and it was waaay easier so I was putting the differences in distance down to differences in equipment...obviously outta curiosity:rolleyes: I had to go back to the other bike at the end to try it again and check.
4.85km in 10mins

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
11 rounds in 14.51
My arms were shattered. Lost concentration for a split second and whacked my knee with the bar...typical:(

Con Block-10mins
Bike-Level 7..back to the first bike to check it out.
4.59km-10mins..was actually waaaaaay easier this time round, quads weren't killing me at all, but didn't push as hard as I did in the first block.

Moral of the story..it takes me aggges to warm up and get in form. Might try doing 10mins of easy, easy cardio on the xtrainer before starting next day. Just to wake me up.

Bike-20mins
Level 4, easy cycling.

gymfreak · 16-07-2011 4:01pm

Saturday 16th of July-S2

Warm up
Xtrainer-20mins
Level 12-14

Bike- 10mins
Level 4

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Was feeling a bit nauseous again today..fingers crossed I'm not getting a bug:(

Deadlifts
Just wanted to take a crack at something heavy today to see what I'll be able for next weekend.
60kg x 8..things went a lil black here..I blame the sick tummy
70kg x 8
90kg x 2
100kg x 1
110kg x 1...awfully hitched
110kg x 1..much better
115kg x 1..probably shouldnt have tried it..but I was curious was I a one hit wonder:)

Got a bit panicked on the first 110kg when I realised midlift that a group of people were watching so just hitched it up to get it over and done with.

Warning: Please overt your eyes if you don't want to see some back roundage!:)

110kg x 1..grand enough..didn't rush it

https://www.youtube.com/watch?v=L-i5acIzvo4

115kg x 1...felt grand enough, just relaxed and took my time

https://www.youtube.com/watch?v=tUiD7BqbmJE

Single Leg Split Squats
+10kg
2 x 10
+15kg
3 x 10
Hipflexors HATE these.

Side Bridging
+10kg
3 x 60/60

Incline Bench Press
20kg x 8
20kg x 8
30kg x 5
37.5kg x 4
37.5kg x 5
37.5kg x 4
37.5kg x 4
37.5kg x 4
Got 5 x 5 last week..but really didn't want to be pinned today..that and my bum was lifting up everytime I'd go for the 5th rep so I left it at 4.

Single Arm Cable Row
15kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
Left arm is so much stronge than the right..strange.

Plate Russian Twist
20kg
1 x 10/10...ridiculously hard
15kg
2 x 10/10

Lying Tricep Extensions
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

I'm happy enough with the deadlifting.

gymfreak · 17-07-2011 3:13pm

Sunday 17th July-R2

Warm up
Bike level 4
20mins

Mobility Stuff x 3
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Changed it up a little today and went for front squats as I'll be trying out my opens for back squats tomorrow.

Front Squats
20kg x 12
20kg x 12
40kg x 10..dropped back, wanted to keep the weight light-ish
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Ab Roll Outs
5 x 20

Standing Assisted PullUp Machine
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10
Easy again today..getting over my hatred of it:) Probably should change the weight next day

Elevated Push Ups
5 x 10 feet on box

Bentover DB Raises
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Hanging Leg Raises
5 x 10

Cable Curls
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
Hard.

Good session, was on a roll, done and dusted relatively quickly..for me:)

gymfreak · 18-07-2011 10:35pm

Monday 18th July-Squats

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Squats
Just checking them out ahead of the weekend.
20kg x 8
20kg x 8
30kg x 5
40kg x 1
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x FAIL...oh the disappointment:(I wanted that:(

75kg x 1...foot placement was wrong

https://www.youtube.com/watch?v=_UXK3VoBU_U

I did learn that when failing you don't actually get crushed by the barbell..good to know:) Although it also means I have a wimp out exit plan now...not good.

https://www.youtube.com/watch?v=_e0_-ipEmb0

DB RDLs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10..easy:)

Weighted Bridge
+15kg
3 x 60

Pull ups
4,5,5,5,5

DB Floor Press
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
There was no 10kg DBs in the gym today..whoop whoop:)
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12

the drifter · 18-07-2011 10:58pm

that has to be the most clam and relaxed Fail ever...its like ill just put this bar down here quietly so as not to upset the other gym members...

Red Cortina · 18-07-2011 11:17pm

Is that the first time you've ever pinned yourself when you were squatting??:pac:
I presume you'll still try for that weight on Sunday, won't you? How do these things work anyway?

itsallaboutheL · 18-07-2011 11:18pm

70 77 82?

gymfreak · 18-07-2011 11:52pm

Drifter wrote:

that has to be the most clam and relaxed Fail ever...its like ill just put this bar down here quietly so as not to upset the other gym members...

I know..I forgot to bark...damn..just wait till Sunday.

RedCortina wrote:

Is that the first time you've ever pinned yourself when you were squatting??
I presume you'll still try for that weight on Sunday, won't you? How do these things work anyway?

Yup..my first fail..and I didn't get crushed..pretty successful if you ask me! You get 3 tries at each lift..so..what ive been told is number 1 lift you do something you know ya can get..and after that..who knows?? I'll follow all and any advice on the day

itsallaboutheL wrote: »

70 77 82?

Sounds good.:)

gymfreak · 19-07-2011 9:51pm

Tuesday 19th July- C1

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Wake myself up
Xtrainer-level 12
20 mins

Con Block-rower
150 x 10 with 45 sec rest

1. 36.1
2. 36.2
3. 36.2
4. 36.0
5. 35.8
6. 36.0
7. 36.1
8. 35.5
9. 35.8
10. 36.4

Work Block 1-15 mins
7 Box Jumps
7 DB Incline Press 15kg
7 Unsupported DB row e/s 22.5kg
9 rounds in 14.50-same

Con. Block-Rower
150m x 10, 45 sec
1. 34.8
2. 35.6
3. 35.8
4. 35.6
5. 35.4
6. 35.6
7. 36.2
8. 36.0
9. 36.8
10. 35.7
Funny how the times, in general faster than the first block

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 12.5kg
10 pushups
10 rounds in 15mins..upped the weight for the pullovers, could feel them

Con Block-Rower
150m x 10, 45 sec rest
1. 35.5
2. 36.5
3. 36.8
4. 35.2
5. 35.4
6. 35.7
7. 35.9
8. 35.9
9. 35.5
10. 36.0
This block hurt

Grand session:)
Weighed in at 52.0kg this morning..so as long as there's no hiccups all is good!

itsallaboutheL · 19-07-2011 10:09pm

*shakes head*

gymfreak · 20-07-2011 9:19pm

Wednesday 20th July-Deload
I actually had a deload day today..how fecking weird is that....

Bench
20kg x 8
20kg x 8
25kg x 6
30kg x 5
35kg x 5
40kg x 1
40kg x 1 dead handy..I'm thinking 40/45?/?

Coh went through the comp bench set up with me, was kinda worried about it but I'm more at ease now. Just have to remember not to rack the bar before they tell me too.

Deadlift
60kg x 8
70kg x 8
80kg x 3
90kg x 2
90kg x 2

Single Leg Split Squats
Unweighted
4 x 8

Bridge
3 x 60

Unsupported Rows
15kg x 8
15kg x 8
15kg x 8

I am still in shock that I actually listened and didn't do retarded stuff.

Starting to get a little excited now:)

Hanley · 20-07-2011 9:23pm

I'm thinking you'll be surprised at how much your squats and sitting around for ages takes out of your bench...

gymfreak · 20-07-2011 9:24pm

Hanley wrote: »

I'm thinking you'll be surprised at how much your squats and sitting around for ages takes out of your bench...

Are you being serious?

Da Za · 20-07-2011 9:30pm

VERY

It's gonna be a long ass day

Hanley · 20-07-2011 9:31pm

gymfreak wrote: »

Are you being serious?

Yup... you said it yourself - it's just more time to get nervous. You'll burn up A LOT of nervous energy at the comp. I'd say play it safe on openers and do like 37.5/42/whatever you want.

Blowing your load on an opener just shows poor planning and a lack of confidence in your lifting. For raw lifting - First lift is to get in the comp, second's at or slightly over PR levels, third lift is something big (but doable).

Its highly unlikely that if you miss a lift badly you'll come back and get it on your next attempted. It happens in equipped lifting due to gear malfunctions and adjustments, but not really in raw lifting.

gymfreak · 21-07-2011 10:07pm

Thursday 21st July- Easssssy Cardio

Mobility Stuff x 3
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Bike-Level 4
15km
Resisted the urge to do anything else. Had to keep reminding myself that the purpose of today was just to do a bit of stretching:)

20 mins of painful foamrolling and a bit of stretching.

gymfreak · 22-07-2011 11:34pm

Friday 22nd July
Shopping for 5 + hours..complete and utter sanity check:) Was exhausted after though.

Walked the dog-30mins

Foam Rolled-20mins
I'm covered in bruises all over my legs from attempting to roll on one of those rumble rollers the other day.

Starting to get a little anxious now but was just given a BIG bag of pick and mix all parcelled and wrapped up with a bow for me to eat straight after the weigh in tomorrow ...my friends know how to motivate me!!:pac:

itsallaboutheL · 24-07-2011 5:08pm

Little miss piggy is now the holder of a world record deadlift.

Parsley · 24-07-2011 5:40pm

itsallaboutheL wrote: »

Little miss piggy is now the holder of a world record deadlift.

srsly?

itsallaboutheL · 24-07-2011 5:56pm

Parsley wrote: »

srsly?

Yeah. International Record. I assume that's a world record? I dunno. Sounds cool anyway

itsallaboutheL · 24-07-2011 5:58pm

It was impressive anyway. Any bit of decent coaching and she'll be pulling 130+ before long.

the drifter · 24-07-2011 7:42pm

Serious credit to ya for today.......respect little woman...

Inspector Coptoor · 25-07-2011 1:42am

Awesome sh1t out of you

VIS VIRES · 25-07-2011 10:04am

Great lifting from you yesterday. A world record deadlift in your first comp! impressive. Well done...

banshee_bones · 25-07-2011 10:20am

Well done lady! Serious kudos to you

JayRoc · 25-07-2011 4:23pm

You played a blinder. Well done.

dartstothesea · 25-07-2011 4:42pm

That's awesome, great work.
Also, someone tell me how everyone else got on.

gymfreak · 25-07-2011 5:13pm

Sunday 24th July GPC Nationals

Serious Big Kudos to the lads for listening to an unsufferable amount of questions all weekend and for keeping me calm and sane.

Really appreciated!

Weight-50.7kg

Squat
1. 70kg..chickened out of going for 77kg on the 2nd
2. 75kg...grand enough
3. 80kg FAIL....oooh really don't think I'm too far off this one. Really need to get crackin at it.

Bench
1. 37.5kg
2. 42.5kg..whoops...this was a grinder..wasn't meant to be..at all!
3. 45kg FAIL..wasn't happening.
MEH..I really need to work on benching..eugggh:(

Deadlift
1. 110kg..felt hard
2. 115kg
3. 117.5kg:)2.5kg PR
4. 118.5kg:):)3.5kg PR

Was really happy with the 117.5kg and even happier with the 118.5kg..it felt good. Was great, I let the lads do the thinking about the numbers and that meant I could just do what I was told...waaay easier that way..keeps me calmer.

Put talcum powder on for the last DL..that can be my new placebo

Squat 75kg

https://www.youtube.com/watch?v=0P2dZ6oTT4A

Squat 80kg FAIL

https://www.youtube.com/watch?v=z9AmycFvSkE

Bench 42.5kg..shouldnt of been a struggle..but it was..damn

https://www.youtube.com/watch?v=dNOLFOzejkY

Bench 45kg FAIL

https://www.youtube.com/watch?v=KrQCZUJI7fI

Deadlift 117.5kg:) *WR

https://www.youtube.com/watch?v=4vZBCElSYOo

Deadlift 118.5kg:):) *WR

https://www.youtube.com/watch?v=RqKD34N1-V0

It's mad, was just saying yesterday that my log is officially a year old tomorrow. I've learnt a good bit about training in the last year and hopefully I'll learn a good bit more! All the advice, coaching and programming that I've gotten along the way is very much appreciated:)