Sportsgirl Posted January 12, 2011 Report Share Posted January 12, 2011 Yep, that's what I felt like last night during my workout. Pathetic. I hadn't trained for almost 6 weeks, nor did anything remotely active. Last year was a shitty year for me in terms of strength gains and reaching goals. I battled with motivation and probably made it to the gym about 1/3 - 1/2 of what I actually should have gone. Part of it was because I played soccer and found it a little difficult to juggle that and strength training, but it was mostly because I was lazy and had zilch motivation.I am determined to make this year awesome.First goal is to trim down some and compete in the Auckland powerlifting competition in May. I'm pissed about the change in weight classes because I DO NOT want to be in the 85kg weight class. I am actually going to try and aim for the 72kg weight class, whether I will get there I do not know because under 72kg is pretty lean for me. Nevertheless I do want to lose some weight because I am feeling a bit uncomfortable at this size and want to get a little smaller for my own personal satisfaction. Last powerlifting competition I did I was 74.5kg.I'm lucky enough to have my own strength coach at home so I don't have to worry about making my own programs or worry that I'm doing the wrong thing. Having said that, I usually do sort out my own thing if I'm not training for something in particular.This is what my training schedule is like at the moment. Only two days a week in the gymDay OneBench Press 5x5Squat 5x5Back Work (chins/rows) 4-5 setsGlute Ham Raises 4-5 setsDay TwoBench Press 3 x 3 (using 75% of weight from Day One)Deadlift 3 x 3Dumbell Bench 3-5 x 10Ab work (heavy 6-8 reps)I had my first day yesterday and this is what I did:Bench Presswarmup 20kg x 10, 40 x 8, 50 x 360kg 5 x 5Squatwarmup 40kg x 8, 60 x 5, 70 x 380kg 5 x 5PullupsBW x 8, 6, 6Glute Ham Raises3 x 10Bench press felt about right, but I think I went too heavy on the squats. After a break in training, squats always take me ages to build up again for some reason. It is weird. Once I get going it's fine but the initial few weeks are HARD. I am in pain today, mainly in my quads. Today I went for a 40 minute brisk walk around the block. Was good to get out and about. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted January 12, 2011 Report Share Posted January 12, 2011 Great journal title. Good luck with your training!!! Quote Link to comment Share on other sites More sharing options...
drizzt Posted January 12, 2011 Report Share Posted January 12, 2011 Solid start SG, impressive weights :shock: What sort of numbers are you aiming for come comp time? Quote Link to comment Share on other sites More sharing options...
morattigirl Posted January 12, 2011 Report Share Posted January 12, 2011 Impressive weights allright!! Look forward to following your progress Quote Link to comment Share on other sites More sharing options...
HarryB Posted January 12, 2011 Report Share Posted January 12, 2011 completely off topic comment but damn I like donuts! Quote Link to comment Share on other sites More sharing options...
bar-belle Posted January 13, 2011 Report Share Posted January 13, 2011 Awesome to see you back into it SG. If you feel like coming up to CBC to train any time just let us know. There's a few of us girls have just started training for the May comp and another for March novice comp. We usually train evenings Mon,Tues, Thur,Friday. I think the new weight classes will affect a lot of lifters both guys and girls. Uhh you weights are looking good for not training for 6 weeks :shock: Quote Link to comment Share on other sites More sharing options...
steak Posted January 13, 2011 Report Share Posted January 13, 2011 lolololol at the donut title great to see you back into it Diana :clap: Im sure you'll give the lot em a run for their money mate :nod: Like Rach says ...anytime you and "the coach" wanna come up for a catch up/smash some tin round the place you know you're more than welcome! Im trying to talk "the coach" off "the couch" and into coming fishing with some of the boys for the day...give the bugger a nudge for us mate would ya :pfft: Looking forward to your progress and seeing you back on the platform.....and close to/more than that 400 total :nod: Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 13, 2011 Author Report Share Posted January 13, 2011 Solid start SG, impressive weights :shock: What sort of numbers are you aiming for come comp time?Hmmm.The last competition I did was BBro 2009 and I managed:Bench 82.5kgSquat 132.5kgDeadlift 185kgI think I will aim forBench 90-95kg. (My ultimate goal is to bench 100kg!)Squat 140kgDeadlift 195kgI lift raw also, just use a belt.lolololol at the donut title great to see you back into it Diana :clap: Im sure you'll give the lot em a run for their money mate :nod: Like Rach says ...anytime you and "the coach" wanna come up for a catch up/smash some tin round the place you know you're more than welcome! Im trying to talk "the coach" off "the couch" and into coming fishing with some of the boys for the day...give the bugger a nudge for us mate would ya :pfft: Looking forward to your progress and seeing you back on the platform.....and close to/more than that 400 total :nod:Thanks D, appreciate it.Definitely more than 400 :pray: cos I already have a 400 total. Quote Link to comment Share on other sites More sharing options...
steak Posted January 13, 2011 Report Share Posted January 13, 2011 thats right!...its been sooo long Id forgotten you were such a machine! :twisted: Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 13, 2011 Author Report Share Posted January 13, 2011 Awesome to see you back into it SG. If you feel like coming up to CBC to train any time just let us know. There's a few of us girls have just started training for the May comp and another for March novice comp. We usually train evenings Mon,Tues, Thur,Friday. I think the new weight classes will affect a lot of lifters both guys and girls. Uhh you weights are looking good for not training for 6 weeks :shock:Thanks Rach! You are a competition machine! Weights need to be waay higher. I am so used to doing 5-3-1 that doing 25 total reps puffed me out. It was terrible. Quote Link to comment Share on other sites More sharing options...
Phedder Posted January 13, 2011 Report Share Posted January 13, 2011 Squat 132.5kgDeadlift 185kg :shock: There's some motivation for me :oops: Quote Link to comment Share on other sites More sharing options...
HarryB Posted January 13, 2011 Report Share Posted January 13, 2011 Props to you, that's some awesome strength! Quote Link to comment Share on other sites More sharing options...
bar-belle Posted January 14, 2011 Report Share Posted January 14, 2011 Thanks Rach! You are a competition machine! Well you know who to blame for that one aye...Pman said to me last year in May "So when are you gonna compete" my answer was "Oh may be one day" his response "Well you never will then... you need to set a date and just go for it." And the rest is history. Got the bug now and have realised that I am just a little bit competitive :shock: You've got a fair amount of training time to get in before May so I think you'll be surprised how soon your condition and strength increases by then :nod: And having your own strength coach is icing on the cake so to speak Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted January 14, 2011 Report Share Posted January 14, 2011 SG comes out of the woodwork eh!whens coach going to go back to max deads 3xweek? Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 15, 2011 Author Report Share Posted January 15, 2011 Fell asleep before I got to post my training yesterdayBench Presswarmup 20kg x 10, 40 x 6, 50 x 360kg 3x3 at least one second pause on chest for each repDeadliftwarmup 60kg x 10, 80kg x 5, 100kg x 3120kg 3 x 3Matt told me to pick a weight that was easy. I thought I chose easy but it was f'n hard!!! Gah!DB Bench Press20kg x 1022kg x 1020kg x 10this was harder than I thought. I'm sure I used to do 30-35kg dumbells for this!Weighted decline crunches14kg dumbell3 x 8Cardio: watched a guy and girl running on the treadmill :pfft: j/k... I actually got up early (yay me!) and went for a brisk walk. Took about 45mins Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 18, 2011 Author Report Share Posted January 18, 2011 Bench Presswarmup 20kg x 10, 40 x 8, 50 x 360kg 5 x 5Squatwarmup 20kg x 10, 40 x 8, 60 x 5, 70 x 380kg 5 x 5PullupsBW x 6, 6, 6Pendlay Row60kg 2 x 6Glute Ham Raises4 x 10Better workout this week. I decided to keep the weights the same since it felt quite hard last week. This week, a lot easier for sure but I am definitely going to have to get used to the fatigue of doing more than 10-15 total reps I even managed to complete all the exercises and sets for my assistance exercises. Quote Link to comment Share on other sites More sharing options...
steak Posted January 18, 2011 Report Share Posted January 18, 2011 it wont take you long to get back into it matey Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 19, 2011 Author Report Share Posted January 19, 2011 TONIGHTConditioning Workout, 60 minutesTyre Flips25 flips, 5 sets, 60 seconds rest between setsaverage time about 90 seconds. Went hard out on my 4th and 5th set and cut off 10 and 20 seconds respectively! Awesome!*rested about 3 minutes*Sled Drag20kg25-30 seconds, 60 seconds rest between setswithout rest straight into 5 minute jog, then slowed down to walk for 5 minutesLog Clean & Press40kg5 reps, 5 sets with 60 seconds rest between setswithout rest straight into 5 minute jog then 3 1/2 minute walk4 sets, without rest:25 walking lunges20 basic crunches10 pushupsWalk 3-4 minutes cool down.ROOTED! Tried to keep moving with fillers such as jogging and walking, only rest I had was between the tyre flips and the rest of the workout. Although it was difficult I enjoyed myself and felt less like a fat kid. Quote Link to comment Share on other sites More sharing options...
bigdogbob Posted January 19, 2011 Report Share Posted January 19, 2011 Wow :shock: nice work love workouts like that ...full steam nothing left in the tank at the endAwesome stuff SG Quote Link to comment Share on other sites More sharing options...
HarryB Posted January 19, 2011 Report Share Posted January 19, 2011 I read some of this stuff with envy... I think I will drag a big truck tyre into my gym and see how long before they kick me out, maybe a sledgehammer and even better a log! I guess that's what I get for training at a fitness first....the bloody dumbells only go up to 50k. You really have an awesome work rate, pretty sure the only cardio response I would get from this is a heart attack! Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 21, 2011 Author Report Share Posted January 21, 2011 Nothing exciting today for my workout, just a repeat of last weeks weights because they felt challenging.Bench Presswarmup 20kg x 10, 40 x 8, 50 x 560kg, 3 x 3, pause on chest until bar totally stationaryfelt better than last week, almost easy!Deadliftwarmup 60kg x 10, 80 x 5, 100 x 3120kg, 3 x 3definitely felt better than last week!DB Bench Press20kgs, 3 x 10Weighted Decline Crunches14kg, 4 x 8I'm actually pretty sore right now, that conditioning workout really did a number on me. I got up early yesterday to go for a brisk walk before work and also this morning; both about 40-45 minutes each. I will try and get up tomorrow also, if it's not raining! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 23, 2011 Report Share Posted January 23, 2011 Nice bench and deads woman :grin:Despite your break, strength is definitely still there. Bring on the 200kg deads 8) Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 26, 2011 Author Report Share Posted January 26, 2011 Tuesday 25th JanuaryBench Presswarmup 20kg x 10, 40 x 8, 50 x 362.5kg 5 x 5on the last rep of each set, I paused the bar on my chest until stationarydifficulty 2.5/5Squatwarmup 20kg x 10, 40 x 8, 60 x 5, 70 x 382.5kg 5 x 5difficulty 3.5/5these are still feeling harder than the benching! Hope these come around soon.PullupsBW x 6, 6, 6Pendlay Row55kg 3 x 8Glute Ham Raises4 x 10I probably need to start adding weight to these as they really are a breeze to do.Wednesday 26th JanuaryCONDITIONING WORKOUT, 1 hourTyre Flips25 flips, 5 sets, 60 seconds rest between sets, times below1st set 1:132nd set 1:163rd set 1:124th set 1:165th set 1:10walking 5 minutesSled Drag20kgsprinting 25-30 seconds, 60 seconds rest between setsI nearly puked while resting between sets. Some joker/s have stunk out the straps with their stinky B.O. I was already feeling nauseous from the hard out effort, I do not need to smell foul B.O too.without rest straight into 5 minute jog, then slowed down to walk for 5 minutesLog Clean and Press40kg5 reps, 5 sets with 60 seconds rest between setswithout rest straight into 5 minute jump rope4 sets, without rest:25 walking lunges20 basic crunches10 pushupsWalking 5 minutes cooldown.Did not feel much better than last week! I mentally collapsed after the sets of lunges, crunches and pushups as in I imagined myself collapsing in a heap, but instead I got up and started walking to cool down. I spent about the next 30 minutes walking around like a zombie. Pretty pleased with myself though as this is a pretty hard workout. Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted January 26, 2011 Author Report Share Posted January 26, 2011 Nice bench and deads woman :grin:Despite your break, strength is definitely still there. Bring on the 200kg deads 8)Thanks. They're still far off where they need to be though which is my fault for being a lazy bum! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 26, 2011 Report Share Posted January 26, 2011 Bwahaha, you and me both chick.I nearly puked while resting between sets. Some joker/s have stunk out the straps with their stinky B.O. I was already feeling nauseous from the hard out effort, I do not need to smell foul B.O too.Holy crap.. Thats a lot of work to squeeze in for 1 hour. Impressive stuff :nod: How heavy was the tyre? Quote Link to comment Share on other sites More sharing options...
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