Defection from the Mother Land

[teamfatboy]

Мать Россия - sounds even better like that!

Well done on the first-place - looking forward to seeing how you go next time !

[bigdogbob]

What an awesome result booyahhhh :grin: :grin: :grin:

you must be stoked to say the least..more cheesecake me thinks :nod:

[bar-belle]

Hey BB

Rach I was very proud off you and CBC crew hats off to the team everyones form stuck out for me very impressed overall and its showed in the results so great work to you and Big D.

Your lifting personally mate yesterday was awesome and great improvements all round :clap: :clap:

You are getting better each comp no doubt 8) keep it up mate, you and Damo put in some real hard yards and its paying off keep it going pal very pleasing to watch go hard and smash the next nine weeks mate and I look forward to seeing you at Auckland Champs.

VP

Ohh you're gonna make me blush VP

But seriously thanks for the support. Glad to hear that you're getting back into PL....the force is strong in the Viking :grin:

mother russia

congrats Rach! - you must be totally stoked. i really wish i had been there in person to cheers you guys on. Keep on keeping on chick! :clap:

looks like that name is gonna stick.

Yes really rapt about it but now the hard work starts again next week.

What haden said chick, you never cease to amaze me! :clap:

Thanks chick kind of you to say

Мать Россия - sounds even better like that!

That's a Russian drum and bass band :grin: And I'm a bit partial to the drum/bass sounds.

What an awesome result booyahhhh :grin: :grin: :grin:

you must be stoked to say the least..more cheesecake me thinks :nod:

:grin: agree Cheesecake for the win :nod:

[bigdogbob]

Oh is that what FTW stands for :doh: I always thought it was F%$K the world :pfft: :pfft:

[morattigirl]

Oh is that what FTW stands for :doh: I always thought it was F%$K the world :pfft: :pfft:

Lol so did I Ness, until I kept reading it on here and thinking uhhh that doesn't really make sense... :pfft: then I had to ask lol

[Big john]

Oh is that what FTW stands for :doh: I always thought it was F%$K the world :pfft: :pfft:

Lol so did I Ness, until I kept reading it on here and thinking uhhh that doesn't really make sense... :pfft: then I had to ask lol

Innunet nub :grin: 8)

[teamfatboy]

You're both right :grin:

[HarryB]

Just read through your journal.. damn you lift some good weight!!! Awesome!

[bar-belle]

Just read through your journal.. damn you lift some good weight!!! Awesome!

Hey HarryB thanks mate....it's a work in progress

training this week has been just some light stuff to remind me of what's to come :grin:

Day 1 bench, close grip, LPD and DB rows

Day 2

Good mornings

5x5 30kg

Deadlift:

1x5x62.5kg

1x5x75

1x5x90

2x5x95 that felt heavy :?

Standing overhead press:

2x8x20kg

1x8x22.5

Tricep pressdowns

4x8x25kg

Bicep curls

4x8x10kg

RBPD

150

HLR weighted

3x10

Day 3

Squat

1 x 5 x 35KG

1 x 5 x 42.5

2 x 3 x 50

2 x 3 x 57.5

Bench

1 x 5 x 22.5KG

1 x 5 x 27.5

1 x 5 x 32.5

2 x 3 x 37.5

Bench Band Speedwork

6 x 2 x 25KGs + red band

-wide/med grip

-short rests inbetween

DB Flys

3 x 10 light

Tricep Pressdowns

3 x 8 x 25KGs

Hanging Legs Raises - Weighted

3x10

Goodmornings

5 x 5 light

Agile 8 today and rest day tomorrow.

Next week start Sheiko 37 low volume/steak hybrid programme :grin:

There will be 3 of us girls training for Auck champs so will be 8) to have the girls dominating the squat racks and benches. BOOYAH

[bar-belle]

All aboard... the sheiko train has now left the station :grin:

Week 1 day 1 sheiko 37 low volume/hybrid

Bench:

1x2x30kg

1x3x32.5

1x3x37.5

1x3x40

1x3x40

Squat:

1x3x40

1x3x47.5

1x5x50

1x5x50

1x5x50

Good mornings:

5x5x 20,25 30kg last 3 sets

Bench:

8x2x25kg speed band work (red band) fast short rest between sets

Board work:

5x2x45kg 2 board

Dumbbell flyes:

5x10 light

Abs:

5x5 agility ball roll outs

Training was hard work last night as I felt pretty nauseated all day. And no I'm not pregnant Thought at one point squatting I would need the vomit bucket but got told to HTFU and just do it. So after finishing I home and hit the pit. Feel a little better today :shifty:

[bar-belle]

Tuesday did some new agility/recovery exercises with Steak and Rechelle (my training partner).

Wednesday: Deadlift day

Day 2

Deads:

1x3x70

2x3x85

1x2x95

1x2x95

1x3x102.5

1x3x102.5

Bench:

1x3x30

1x3x35

1x4x37.5

1x4x37.5

1x4x37.5

Board work:

5x6x35kg

DB flyes:

5x10 light

Deads from knees:

1x3x70

1x2x85

1x2x85

1x3x95

1x3x95

1x4x110

1x4x110

Lunges:

5x5 7kg

Abs: HLR

3x10

RBPD: 150

Stretch and home after nearly 2 1/2 hours

Had to down a few jet planes during last lot of deads...dropped my blood sugar a bit I think and felt a tad light headed :?

Recovery day tomorrow agile 8 yaye...without it I think I'd be a train wreck :grin:

[Sportsgirl]

How long do you normally rest in between your sets?

[tinytraps]

Will look forward to seeing you smash it at the APA champs, then onto the nats!

[bar-belle]

How long do you normally rest in between your sets?

Freakin aaaaggges :pfft: :grin:

Nah my training time includes 20minute warm up prior to training and helping my training partner too and then of course I get asked by other gyms members for spotting or form stuff so it does drag out sometimes.

Will look forward to seeing you smash it at the APA champs, then onto the nats!

You betcha TT that's the plan. Steaks busting my chops :pfft: :pfft:

[bar-belle]

Day 3 week 1

Feeling a bit sore in the traps and glutes despite doing Agile 8 yesterday :shock: anyhoo Boris does not care for my aches and pains...so this comrade soldiered on :grin:

Bench:

1x3x27.5kg

1x3x32.5

1x3x37.5

1x2x40

1x2x42.5

1x2x42.5

1x1x45

1x2x42.5

1x3x40

1x3x35

1x3x30

Board work

5x6x35kg

Dumbbell flyes:

5x10 light

Squat:

1x3x40kg

1x3x50

1x3x50

1x2x55

1x3x60

1x3x60

1x3x60

Good mornings:

5x5x30kg

Abs: crunches upper/lower 40

Handful wine gums/shake and home.

Decided I have been such a good gurl with my eating that I'm gonna have a cheat meal tomorrow night...got a friends b'day bbq and I'm making trifle =P~ one of my favourite desserts...oh that comes second to cheesecake :grin:

[bar-belle]

Had a bit of dirty eating over the weekend. Man it was good Even had a Big Mac....geez haven't had one for ages and I wouldn't exactly call it big...back in the day you needed 2 hands to eat one and now well it was considerably smaller. Still tasty tho :grin: Back to being good this week.

Trained early afternoon with the Pitbull...good to train with someone else using the equipment even if she does squat more than me :grin: and our raw bench is similar numbers...though she did get 65kg in the shirt with a pause :x

Week 2

Day 1

Squat:

1x2x40kg

1x2x50

1x3x55

1x3x80 suit on

1x2x90

1x2x90

1x2x90

1x2x90

Bench:

1x2x27.5kg

1x3x35

1x3x40

Shirt on..

1 x 3 x 50 - 1board

1 x 3 x 60 - 1board

1 x 2 x 60 - Carpet

1 x 2 x 60 - carpet

1 x 1 x 60 - no board but not quite a touch..

really need to work on my arch and bring the chest to the bar more but not bad considering I have benched in shirt for about 5 weeks. Also used my belt while benching in the shirt which really helped the shirt stay put and was able to get the groove a bit better.

Dumbbell flyes:

5x10 light

Had to stop and go get kids from school etc. Home for a quick feed and back to finish off the day's training :roll:

Squat:

1x2x45kg

1x2x50

1x3x60

1x3x60

Boards:

4x2x60kg 3 board PB

1x2x60 2 board with a little touch by steak

Good mornings:

5x5x25kg

Abs:

Band abs 5x5

RBPD x 150

[startinfromscratch]

you need to be hitting the baconators with more intensity AND FREQUENCY. theres no excuse, they just down the road

[bar-belle]

you need to be hitting the baconators with more intensity AND FREQUENCY. theres no excuse, they just down the road

Hell no :shock: weight class to make remember

Training tonight was hard...first lot of deads easy but the second group...I had to dig deep to get through it....not helped I'm sure by lack of sleep last night (damn neighbourhood burglars :x ), not enough nutrition and a R) glute giving me grief. Anyhoo slogged it out and this is what I did.

Week 2 Day 2

Warm up, stretching, foam roller

Deads to knees:

1x4x70kg

1x4x85

1x4x95

1x4x95

1x4x95

Bench:

1x3x30kg

1x3x35

1x3x40

1x3x40

1x3x40

Band speed work:

8x2x25kg

Dumbbell flyes:

5x10 light

Deads:

1x3x70

1x3x85

1x3x95

1x3x100

1x2x105

1x3x105

1x3x105 had to foam roller the R glute between sets :?

DB lunges:

5x5

Abs:

barbell twistes 30kg

5x5

Can't wait for recovery tomorrow

[bar-belle]

Thursday:

Agile 8 but really focused more on the sore areas and did about 20 mins foam rollering on R glute.

Day 3 week 2 Friday:

Squat:

1x3x40kg

1x3x50

1x3x55

1x3x60

1x3x60

1x3x60

Bench:

1x2x27.5

1x3x32.5

1x2x37.5

1x3x40

1x2x42.5

1x1x45

1x2x42.5

1x3x40

1x3x37.5

1x3x32.5

1x3x30

shirt on:

1x2x60 - 1 board

1x2x60 - 1 board

1x2x60 - carpet

1x2x60 - touch

1x2x60 - touch ( 1st rep fast off the chest, 2nd rep butt came off the bench a little..need to stay tighter)

but all in all really stoked with last nights benching ...think I'm starting to find the groove \:D/ finally.

Dumbbell flyes:

5x10 light

Squat:

1x3x45

1x3x50

1x3x60

Good mornings:

5x5 light

Abs:

5x5 weighted hanging leg raise

Still feeling a bit sore and its only week 2 :shifty: so I'm not going to do assist work today just stretch and foam roller...might even use the softball if I can pluck up the courage

[startinfromscratch]

bit of a bench breakthrough happening here miss :nod:

great to see!

[bar-belle]

bit of a bench breakthrough happening here miss :nod:

great to see!

cheers ears :grin: hope so...if I could bench 60 to comp rules I would be ecstatic

[bar-belle]

Well plans of doing stretching etc on the weekend didn't happen. Fail!! :x

So of course after last nights mammoth effort I was a wee bit sore. Lesson learned...never miss out on mobility/rehab stuff :doh:

Week 3 Day 1

Squat:

1x3x40kg

1x3x50

1x3x55

1x3x80

1x3x90

1x3x90

1x3x90

1x3x90

Bench:

1x3x27.5

1x3x32.5

1x3x40

shirt on

1x3x60 1 board

1x3x60 1 board

1x3x60 1 board

1x65 for a touch failed

1x65 to carpet

Board work:

3x2x60kg 3 board

Squat:

1x3x40

1x3x50

1x4x55

1x4x55

1x4x55

Good mornings:

5x5 light

Abs

5x5

Got the forms for Auck champs yesterday :? ....looks like 3 lifting flights... 9am, 1pm and 6pm. Hope I'm in the early one :pray: would suck to be lifting at 6pm :shock:

[Big john]

1x65 to carpet

:shock: :-s huh? lol taking that it your doing the Tonka styles of using 1inch towel/carpet?

looks like 3 lifting flights... 9am, 1pm and 6pm. Hope I'm in the early one :pray: would suck to be lifting at 6pm :shock:

im guessing the woman and lightweights will be in the 1st flight up to 100s in the 2nd and the supers for the 3rd, yea 6pm lifting would suck..lets hope its not 45+ turn out....any word on the venue?

[bar-belle]

:shock: :-s huh? lol taking that it your doing the Tonka styles of using 1inch towel/carpet?

you got it.

im guessing the woman and lightweights will be in the 1st flight up to 100s in the 2nd and the supers for the 3rd, yea 6pm lifting would suck..lets hope its not 45+ turn out....any word on the venue?

Venue is CLM health and fitness, Lynfield. They are gonna let us know 5 days before the comp which flight we are in :shifty:

Anyways got a lot of work to do before then :nod:

[bar-belle]

Day 2 week 3

Stretching and foam roller to warm up

Deads to knees

1x2x70

1x3x85

1x2x95

1x3x100

1x3x100

Bench

1x3x27.5

1x3x32.5

1x3x37.5

1x3x40

1x2x42.5

1x2x42.5

1x45

1x2x42.5

1x2x42.5

1x3x40

1x4x37.5

1x3x35

1x3x30

Speed bench with bands

6x2x27.5

Dumbbell flyes

5x10 light

Deads from knees (just below the knee)

1x2x85

1x3x95

1x3x95

1x4x110

1x4x110

1x4x110

Lunges

5x5x 7.5kg

Abs

Weighted HLR

5x5x7.5kg

RBPD x 100, stretching

Thought I might have to back numbers off on deads tonight to rest R glute but handled it ok and met my reps/numbers so quite happy with that.

My training partner is coming along well and looking strong in training. Think she'll do well at champs :nod: