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Defection from the Mother Land

bar-belle

By bar-belle
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bar-belle Veteran member

bar-belle

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yesterday went to the strongman/woman comp at Aut...pretty impressed with what I saw especially with the girls..Diana and Nicole..two really strong women :nod: good to catch up as always with a few others there too.

so after coming back from a cool day out it was skills assessment day for moi.

Sheiko 29 week programme

Weight: 58kg (increase of 1kg)

Squat: 65kg

Bench: 47.5kg

Deadlift: 112.5kg

Have put 7.5kg on my previous total.

squat

have tidied up my form and set up and squatting really deep.

Bench

set up has come a long way since I first started the programme.

getting in a nice groove.

Deadlift

numbers up but I did miss a 115kg. Had good power of the floor but stalled it on the thigh so no lift. Was a bit gutted but know where I went wrong after reviewing the vid.

So my plan from here is to do a month of a sheiko/westside/steak-a-size hybrid programme with alot of the assistance work around the 3 lifts and then onto the 8 week 37 Sheiko which will take me up to the Auckland Novice Powerlifting Comp Aug 28th.

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bar-belle Veteran member

bar-belle

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Awesome results and awesome goals belle

How long did it take for the 7.5kg gain on your lifts?

Cheers Nessie... I feel pretty nervous about competing :? but discussion around the traps and some gentle persuasion I decided to go for it. It will be a total learning curve but it's something I need to do.

As far as the gains...well I haven't formally tested for a while but have been training hard in Sheiko for 5 weeks and working on form for the 3 lifts. I definately attribute the gain in squat to time under the bar ( you get lots in sheiko) and some coaching. So I will say thanks Boris :lol: and I'll be back onto Sheiko in 4 weeks time.

Hey any time you are up our way feel free to come for a train it would be kool to catch up. Kids welcome too :nod:

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bar-belle Veteran member

bar-belle

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i sheiko/steak a size hybrid......i shudder to think, thou it should have some wicked gains!

that is the plan :pray:

Hey thanks for the invite..would love to get up for a train.

The best for me may be the school holidays in July. Am away for part of the first week but could hook something up for the 2nd week if that suits????

Hey good to meet you today Nessie..amazing who you meet in the Pak N Save carpark :lol::lol: yip hols is cool...we will be there...I think the only day we are closed is for the PL comp 24th July.

Well I thought I had better come and sweep out the tumble weeds of my journal :shifty: .

So this is how my first week on my mongrel/hybrid programme went. To be honest I am feeling bloody tired at the moment...don't know if this is flow on from Sheiko or what I've done this week.

Monday:

Squats:

1setx5repsx40kg

1x4x42.5

3x2x45

1x3x50

Box squat:

3x3x40

3x2x45

3x1x50

Good Mornings:

5x5x27.5kg

Calf Raise:

1x10x40

1x10x50

1x10x60

Wednesday:

Bench:

1x5x30

1x4x32.5

3x2x35

3x1x37.5

Bench with chains:

3x3 bar plus 10kg chain

3x2xbar plus 20kg chain

3x1xbar plus 10 plate plus20kg chain

Incline close grip:

5x5x30kg

Lat pulldown:

4x10x35kg

Face pulls:

3x10x15kg

Friday:

Deadlift:

1x5x67.5kg

1x4x75

3x2x80

3x1x85

Deadlifts with bands

3x3x67.5kg

Lying leg curl:

5x10x 35kg

DB rows:

4x10

DB bicep curls:

4x10

GPP/conditioning today: 4 circuits and a stack of reps

bike

plate jumps

lying leg curls

farmers walks

db press

ab twist with bar

reverse curl

Training at Miada tomorrow...be a heap to learn from some experienced lifters attending the training/coaching session...bout 12 hours to go :lol: better get some zzzzzzzzzzzzzzzz

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bar-belle Veteran member

bar-belle

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Sundays train at Miada:

Bench:

1x7x25kg

1x6x30

1x5x35

2x4x40

2x3x40

2x2x42.5

1x42.5

1x45

Incline DB Press:

3x8x6kg DB

DB front raise:

4x8x5kg with 1 set at 6kg

Bent over rear delts:

3x8x6kg

Bicep curl -ezibar no weight as it flares up tendonitis at the moment

4x8x bar

Hanging Leg Raises:

3x10

Arms are feeling a bit fried but after some helpful advice from the crew at Miada...hopefully I can get on top of the tendonitis.

Mondays training:

Squat:

7(reps)x1 (set)x32.5kg

6x1x40

5x1x42.5

3x2x45

2x2x47.5

Squat with chains:

1x3x30kg with 10kg chain

2x3x35 with 10kg chain

2x3x37.5 with 20kg chain

1x3x40 with 30kg chain

Good mornings:

5x5x 25kg

Lunges:

5x2 with bar

5x3 with 7kg DB

Ab twists:

10x3 x 10kg bar

Standing calf raise:

10x 3

various weights

Iced my arms post workout for half an hour and again today. Also using DMSO in between times. That stuff is seriously potent...you can taste it in your mouth about 2 mins after applying it :puke: . But I think it helps.

Rest day Tuesday and deadlifting tonight \:D/

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bigdogbob Senior member

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Really nice to meet you the other day :grin: Random happenings huh

Reading your training diary is awe inspiring, I'm looking forward (mosty with fear and trepidation) to training with you soon

Yayay deadlift day...are we cracking the 120 soon???

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bar-belle Veteran member

bar-belle

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Really nice to meet you the other day :grin: Random happenings huh

Reading your training diary is awe inspiring, I'm looking forward (mosty with fear and trepidation) to training with you soon

Yayay deadlift day...are we cracking the 120 soon???

Thanks Nessie :oops: you are too kind.

Umm 120 is the goal will see how we go.

mean volume bbell! awesome.

cheers mate :)

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bar-belle Veteran member

bar-belle

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Wednesdays training:

Deadlifts:

7 (reps)x1(sets)x55kg

6x1x67.5

5x1x75

3x2x77.5

2x2x80

Deficit deads: 2inch block

2x2x65kg

3x3x70

1x3x80

DB rows:

6x4

Lying leg curl:

15x3x35kg

Concentration curl:

10x4x 5kg :? had trouble with doing these today...elbows still sore :(

Friday:

YTWL's

Bench:

7x1x25

6x1x30

5x1x32.5

4x2x35

3x3x37.5

Bench with chains:

3x3x30kg+10kg chain

2x3x30kg +20kg chain

1x3x35kg + 20kg chain

Closegrip DB Press:

5x5x7kg

Fat man rows:

10x3

Face pulls:

10x3x15kg

DB flyes

10x 3x light DB

No training today but will do some form of recovery work tomorrow.

Thinking of getting acupuncture for tendonitis... any recommendations for someone practising on the north shore would be appreciated :)

:wave:

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Sportsgirl Member

Sportsgirl

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10x 3x light DB

No training today but will do some form of recovery work tomorrow.

Thinking of getting acupuncture for tendonitis... any recommendations for someone practising on the north shore would be appreciated :)

I know someone good in Remuera if you can't find anyone on the Shore. He's a physio as well.

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bar-belle Veteran member

bar-belle

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CHAINS!

:pfft: :pfft: yip I'm a chains kinda gurl.

I know someone good in Remuera if you can't find anyone on the Shore. He's a physio as well.

Cheers for that mate ...I have found someone local and have an appointment next week. Hopefully it works :pray:

robitussin. it fixes everything.

:lol: If only it was that simple!

Good to see the training is still going strong bar-belle, and chains are mean! :D

Thanks Lazarus.. I do like the chains over bands but they all have their place huh :nod:

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bar-belle Veteran member

bar-belle

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Welcome to tumble weed central :lol:

Not much to journal really....I have an injury that is getting worse not better and the HTFU train thru mantra is just not working at the mo so good old Steak has adjusted my programme to get me through what I am hoping is a few weeks rest/therapy :pray:

So basically am squatting/ deadlifting but no benching etc :( . Started physio /accupuncture and stretching ex at home this week with another session tomorrow.

:wave:

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Big john Veteran member

Big john

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Welcome to tumble weed central :lol:

Not much to journal really....I have an injury that is getting worse not better and the HTFU train thru mantra is just not working at the mo so good old Steak has adjusted my programme to get me through what I am hoping is a few weeks rest/therapy :pray:

So basically am squatting/ deadlifting but no benching etc :( . Started physio /accupuncture and stretching ex at home this week with another session tomorrow.

:wave:

dammn sucks to hear that ma'am i hope you get better soon with all the physio/accupuncture :pray: ....i know afew people that had similar injuries seems to be an accurin thing with physio visits this season. hope its not a sign of things to come!

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teamfatboy Veteran member

teamfatboy

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Welcome to tumble weed central :lol:

Not much to journal really....I have an injury that is getting worse not better and the HTFU train thru mantra is just not working at the mo :wave:

Oh poop - that sucks, eh! Let's hope the physio gets results, I know I did a lot better after needling and mobility work... fingers crossed.

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