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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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Happy New Year :grin: It was a quiet one for us and after a few days RnR at the Heritage Hotel with the kids, swimming in the pool and generally chilling out, it is back into training and doing my final conditioning week before cycle starts next week. Yesterday did a weighted circuit, various exercises for about 50mins. Man was it hot in the gym..I'm thinking we need some more fans :-s or sponsorship to get airconditioning :lol:

Tuesday 4th:

Simple 6 etc to warm up

Bench:

warm up bar

1x5x25kg warm up

1x5x27.5

2x4x35

3x3x40

adjusted my set up today and it worked well so will use this in my next cycle.

Squat:

warm up bar

1x5x30

1x5x35

1x4x40

2x4x42.5

3x3x50

DB flyes:

3x10

GM's

3x5x30kg

:wave:

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bar-belle Veteran member

bar-belle

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Wed :

Modified agile 8 - 3x 10 for most exercises

Bike

Foam roller

Dislocations

Piriformis stretch

Supine hip thrusts

V sits

Fire hydrant circles

Mountain climbers

Groiners

Static hip stretch

Abs x 45 HLR

Thursday:

Deads:

warm up 5x60

1x5x60

1x4x80

1x4x80

1x3x90

1x3x90

1x3x90

Incline bench:

4x6x30kg

OHP:

5x6x15kg

Tricep pressdowns:

3x8x25kg

Lunges:

3x5x8kg

Done and dusted pretty quickly..but don't think it will be like that come Monday..it'll be back to 2hour plus training sessions :shock:

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bar-belle Veteran member

bar-belle

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The sheiko train has just left the station with me onboard :grin:

Week 1 Day 1

Bench:med grip

1x5x27.5kg

1x4x32.5

1x3x37.5

5x3x42.5

Squat:

1x3x35kg

1x3x42.5

5x3x50

Bench: wide grip board press

1x3x32.5kg

1x3x37.5

4x3x45

CG Bench:

3x5x32.5kg

LPD:

4x8x45kg

Felt good to get back into it. Have some hard yards ahead but ready for the challenge :)

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bar-belle Veteran member

bar-belle

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Week 1 day two Wednesday

Deads:

1x3x60kg

1x3x72.5

1x3x85

1x3x97.5

CG Bench:

1x3x27.5kg

1x3x32.5

4x4x37.5

Suspended band deads:

1x3x65

1x3x80

2x3x92.5

2x4x105

Pin lockouts:

5x6x50

Tricep pressdown:

5x5x25kg

Feeling it a bit in my R glute on the deads (has been a bit sore for the last few weeks on that side), so got myself a soft ball today to use for myofascial release instead of the foam roller.

Will hit the gym when it cools down a bit, for recovery work and maybe some sled :?

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bar-belle Veteran member

bar-belle

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Last night did some sled, Agile 8 and stretches etc.

Not sure about training tonight...had our little one at A & E 2am this morning so managed to get 3 hours sleep overnight... feeling fairly tired and jaded now :? Tho if I don't train I'm bound to get my arse kicked by the coach and told to HTFU :lol: . Maybe I'll drink some more coffee, have a V and see how I feel :think:

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morattigirl Senior member

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Last night did some sled, Agile 8 and stretches etc.

Not sure about training tonight...had our little one at A & E 2am this morning so managed to get 3 hours sleep overnight... feeling fairly tired and jaded now :? Tho if I don't train I'm bound to get my arse kicked by the coach and told to HTFU :lol: . Maybe I'll drink some more coffee, have a V and see how I feel :think:

Oh shit, hope everything ok chick...know what it's like to be up at A&E with the kiddies not so much fun :-|

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bar-belle Veteran member

bar-belle

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Oh shit, hope everything ok chick...know what it's like to be up at A&E with the kiddies not so much fun :-|

Thanks for asking MG. Yeah she's ok..had an allergic reaction :? They saw us pretty quickly so were lucky.

So did yesterdays training today after a decent nights sleep and a huge breakie

Bench:

1x6x27.5kg

1x5x32.5

1x4x37.5

1x3x40

2x3x42.5

1x45

1x47.5

2x3x42.5

1x3x40

1x3x35

1x3x30

Squat:

1x3x35kg

1x3x42.5

1x2x50

3x3x52.5

CG Rack lockouts:

5x2x52.5kg

DB flyes

3x10 light

Start 4 day training next week and get back into the bench shirt and squat suit 8)

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bar-belle Veteran member

bar-belle

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yeeeehaaaa go the sled...it so screws with every part of your system :doh: we haven't been near the prowler since Christmas ..slack huh

It sure does Nessie...my salmon salad for lunch came back to haunt me. It doesn't taste that flash second time round :? But if I want a bigger squat then I gotta learn to love the sled drills.

Had a very long training session tonight nearly 3 hours :shock: I'd forgotten how gruelling it can be. Thanks Boris for the reminder :lol:

Did shirted bench tonight too. Uhh shirt was a bit tighter than I remember. Does this mean I have put on some muscle :pray: or is it just body fat :pfft: I'd forgotten the compression across your chest when you try to take in a big breath. And yip got the obligatory welts and bruising that comes with the territory. Haven't benched in it since about early Nov last year but it's part of the programme and I have to suck it up and get my game face on!

Week 2 Day 1

Bench:

1x3x30kg

1x3x35

1x3x40

1x3x40

Shirt on

1x2x57.5

1x2x57.5

1x2x65

1x3x65

1x3x65

above shirted work to 1 board

back to bench no shirt

1x5x27.5kg

1x5x32.5

1x5x37.5

4x4x40

CG rack lockout

5x2x52.5kg

DB flyes

4x8 light

LPD med grip

4x8x45kg

Geez doesn't look much on paper but it was a biggy. Eaten some eggs and PB and I'm gonna hit the pit... squats in the suit tomorrow yikes :shifty:

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bar-belle Veteran member

bar-belle

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So squats tonight. Jumped into the suit or should I say pulled, wiggled and lunged my way in :grin:

Squat:

1x3x35kg

1x3x42.5

1x3x50

1x3x52.5

suit on, wraps on

1x3x75

1x2x85

1x2x85

1x2x85

1x2x85 all squats to comp depth

First set in the suit I just about lost my voice from grunting it out :pfft: But once I got in the groove 85kg felt lighter than 75kg :shock: Really pleased with my first suited sesh of the year.

Took me a while to get said suit off and this is what was left behind

welts.jpg

Wide stance box squat:

1x3x40kg

1x3x47.5

1x3x52.5

1x3x52.5

Handful of wine gums, protein shake and outta there and home for a contrast shower for the knees.

:salute:

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