Defection from the Mother Land

[bar-belle]

Day 2 of week 3

Todays training I played around with the programme a bit and added an extra helping of wide stance squats and taste of sled.

Sooo without further ado this is what I did over 2 and 1/2 hours....

warm up and stretching

Squat:

3x30kg

3x35

3x42.5

3x50

3x52.5

2x60

4x3x55

7x42.5

6x37.5

12x35

sled length of drive x 2 backwards

Wide stance squats:

3x40

3x45

3x50

4x3x40 nice and deep

sled +20kg lunges length of drive

then sled sprint back

stretches then hoovered grilled chicken, kumara and a shake :grin:

think I'll have a rest day tomorrow and then back into programme Thursday for deads and bench :shock:

[Pitbull]

Nothing like 'abit' of Squatting to cure your troubles :nod: (or in your case... ALOT)

[bar-belle]

What a training session this afternoon. I feel absolutely roasted :pale: and a bit sore :?

A deadlift entree to start

3x50kg to knees with a pause

2x3x60

3x3x70

Bench for mains:

6x30kg

5x32.5

4x40

3x42.5

2x45

1x42.5

1x42.5

4x40

6x37.5

8x35

10x30

Suspended band deads.....just desserts :

3x70

3x80

3x95

3x95

4x110

4x110

4x110

Close grip lockouts:

5x6x45kg

DB flyes

3x10 light

Just managed to get a meal in post training and I had appointments to take 4 new members through their programmes at CBC. Twas a busy place tonight. Rest day tomorrow before benching (shirt) on Saturday and some squats :nod:

[bar-belle]

Have had a bit of a rest the last couple of days as I feel the roasting of being in week 3 of Sheiko...hopefully not the beginning of the flu :?

Day 4 week 3

Bench:Raw

1x3x27.5kg

1x3x35

1x3x40

1x57.5 Shirt - 2 board

1x57.5 2 board

1x57.5 1 board

2x65 2 board

2x65 1 board

2x 72.5 2 board

1x72.5 1 board

1x 72.5 touch PB

1x65 touch

It takes a bit to get used to the shirt and taking the bar down for a touch feels like a looooong way down.

Again have the obligatory welts and this time drew blood :twisted: much to my kids horror

Finished off with some squats or should I say... finished me off with some squats :pfft:

Seeya on the other side

[morattigirl]

72.5!!! Holy Moly :clap: :clap:

[bigdogbob]

I agree thems massive weights :clap: :clap: :shock:

[bar-belle]

cheers gurls...surprisingly feel pretty good today and have another bench marathon on the menu later on (no shirt though ...gotta give these bruises just enough time to heal before the next onslaught on Friday :shock:)

[bar-belle]

Week 4 Day 1

Bench:

1x3x30kg

1x3x35

1x3x42.5

1x3x42.5

1x2x45

1x2x45

1x2x45

1x2x45

1x3x27.5

1x3x35

1x3x40

1x3x42.5

1x3x42.5

1x3x42.5

1x2x42.5

Closegrip Rack lockouts:

5x2x50kg

DB flyes:

4x8 light

LPD:med grip

2x8x45kg

2x8x55

Hanging leg raise:

3x 12

Bench felt strong today and even rack lockouts which I don't like so much felt ok. Doesn't look much on paper but this sesh took me a good 2 hours to get through. Squats tomorrow

[steak]

more chalk..less talk :grin:

[bar-belle]

Week 4 day 2

Training today felt relatively easy...dare I say it...but the fatigue I felt of last week seems to have gone :pray:

Squats:

1x3x35kg

1x3x42.5

1x3x50

1x3x52.5

1x3x55

2x2x60

1x2x35

1x2x42.5

1x2x50

2x2x55

All done and dusted pretty quick

more chalk..less talk :grin:

Plenty of chalk and none of the other...cheeky bugger!

[teamfatboy]

Nice volume in there Bar-belle, but let's hope Boris doesn't hear you tempting fate :grin:

[bar-belle]

Nice volume in there Bar-belle, but let's hope Boris doesn't hear you tempting fate :grin:

Ha funny you should say that cos this morning I woke up with a stuffy nose and a headache and I thought the same thing. Just gotta soldier on :nod: 2 more training days this week and then it's week 5.... test week.

[bigdogbob]

Can't wait to see the numbers you pull on test week...booyah bring it on!!!!

[bar-belle]

Can't wait to see the numbers you pull on test week...booyah bring it on!!!!

Oh thanks Nessie...it's more of a see where you're at with working up to 95% of 1 RM's the real test will be on Nov 29th :shifty:

yesterday was Day 3 week 4 of programme

began with

Bench:

1x3x30kg

1x3x35

1x2x40

2x2x42.5

2x2x45

1x47.5

1x2x47.5 (this is my max raw bench so I was stoked to get a double as prior to this cycle my bench plateaued so as I was feeling strong I decided to push the boat out...and it didn't sink :pfft: )

Deads: first time I've done conventional deads for ages it's usually bands or deficits

1x3x65kg

1x3x80

1x3x90

1x3x100

2x2x105

CG Bench:

1x3x27.5kg

1x3x32.5

3x3x37.5

Bench: 2 board

5x6x40kg

4x8 DB flyes....lightweight

Have some vid of bench and deads...might post later if I've got time.

Today I have squats and as my Titan Centurion 32 squat suit arrived the other day so I might try to pour myself into that today :shifty: it will be the talc and plastic bag brigade today

[bar-belle]

Hmm well training didn't go quite as expected yesterday. Squat suit a tad too small :? ....you can wiggle yourself in with bags and talc but you can't move bone...damn child bearing hips :pfft: I blame the kids Anyhoo will have to get the next size up. Just did a few squats and some bench nothing too taxing.

Today however trained with my man and we did some conditioning which was kinda fun.

*Sled drags with 60kg frontwards and backwards length of drive x 2 then sprint with empty sled

*Poundstone shoulder stuff....20 hits to tyre and shoulder press DB 15lb 3 sets of 8 s/s

*Side lat raise/ rear delts s/s x 3 x 8

*DB shrugs 3x 10

*Front squat 30kg 3 x 8

*Stiff legged deads x 40kg 3 x 10

* Lat pull down 45kg 3 x 8

* Bicep curls 3x 8

* Abs decline crunches 4 x 10

* Red band pressdowns

[bar-belle]

Mini deload this week on Monday prior to skills assessment today.... just did squats and bench.

Sooo Week 5 SKILLS EVALUATION: Had an awesome session with Steak coaching me through. Thanks hun :kiss:

Squat:

warm up bar x 10

1x3x30kg

1x3x40

1x2x50

1x57.5

1x62.5

1x70

1x75 wraps on

Bench:

1x3x30kg

1x2x35

1x40

1x45

1x47.5

1x50 PB wrapt with this :nod:

Deads:

1x3x60

1x2x70

1x80

1x95

1x107.5

1x120 PB

1x125 PB I'm so stoked with the last 2 lifts!!

Good mornings:

5x5x 35kg

Hamstring stretches and cool down...off to hoover some protein :grin: .

[bigdogbob]

Woohoo on the deads!!!!!! and all the other PB's too

Awesome stuff \:D/ :clap:

[morattigirl]

50 Bench

125 Dead

:clap: :clap: You and Emma are a force to be reckoned with :grin:

Nice Rach!!! :nod:

[bar-belle]

Thanks Nessie and MG....it has been an epic day and I'm stoked with my lifts but back to reality...head down, focus and some hard work for the next 3 weeks until comp day.

[nate225]

Shot on the PR's girl! :clap:

[Big john]

smashing it Comrade Barbelle :clap: :clap: :clap:

[bar-belle]

Shot on the PR's girl! :clap:

Cheers Nate!! I think in this programme I've only done full deads once but lots of partial movements eg, suspended band deads etc....which has really helped with speed and strength.

smashing it Comrade Barbelle :clap: :clap: :clap:

:grin: chur Big J

[bar-belle]

So yesterday I had a fight with a tiger....a tiger called Centurion 34 Needless to say he won and I got tiger stripes :twisted:

Squat:Raw

warm up sets bar only

1x3x30kg

2x5x45

2x3x50

Suit bottoms on straps down: speed work

High box with red bands:

1x3x40

1x3x40

1x3x50

1x3x50

1x3x50

Low box with red bands:

1x3x50

1x3x50

1x3x50

Straps up no bands or box:

3x50

3x70

3x80kg got to parallel (PB...mmm but does it count cos it wasn't depth?)

Squatting with a suit on is a whole new experience. Welts aside the tightness and pressure I felt in my head with straps up was huge :shock: probably due to a bit of constriction and lack of 02 but it's all good. I can see how guys get petichae :? .

I basically have to learn to squat again. After watching the vid, I do sit back ok but when I get down to parallel the suit seems to pull me forward a bit, knees travel forward, so I may have to widen stance and will have to add more weight to get down to depth. If I can squat 100kg with suit on that would be 8) but I'm thinking I got shitload of work to do yet. Bring it on!!

Have to finish off my bench from yesterday today as I just ran out of time before having to get the billylids.

So after slugging back a strong coffee that's where I'm headed.

Catch ya :salute:

[startinfromscratch]

awesome work chick!!

[steak]

...sorry couldnt help myself...you have to spread your knees more :grin:

The suit is worth a squat way bigger than you can push at the moment and the reality is that 80kg is just a drop in the bucket and judging by the speed they were popping up you be triple figures in no time..., big breath, sit back, spread the floor, head up, chest up and drive it down. The rest is the best.