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Defection from the Mother Land

bar-belle

By bar-belle
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morattigirl Senior member

morattigirl

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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

Mammoth sesh tonight Rach! Nice 8)

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HarryB Veteran member

HarryB

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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

Mammoth sesh tonight Rach! Nice 8)

I am not even going to train today... you did enough sets for me too!! lol

Good workout!!!

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bar-belle Veteran member

bar-belle

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Mammoth sesh tonight Rach! Nice 8)

yeah it was a bit of a marathon :lol:

I am not even going to train today... you did enough sets for me too!! lol

Good workout!!!

:lol: Glad I could help out :grin:

MOTHER RUSSIA

:lol: feeling like Nana Russia tonight H. Felt the fatigue setting in this afternoon so as I'm not a robot will do tonights training tomorrow. It must be a week 3 thing...damn I thought I'd escaped all that :? . But Mother Russia will be back... after a good nites sleep, a hearty breakie of course a healthy dose of caffeine :grin:

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bar-belle Veteran member

bar-belle

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Sheees baaaack :pfft:

Really good training today, so glad I rested last night.

Benched in the shirt today and widened my grip right out...worked a treat and benched a 60kg double for a touch....anyhoo still a long way to go but just a little step closer on the journey.

Bench:

1x2x27.5kg

1x3x32.5

1x3x37.5

1x3x42.5

1x3x42.5

Squat:

1x3x40kg

1x3x50

1x2x55

1x2x55

1x3x60

1x3x60

Shirt on:

1x2x60kg

1x2x60

1x2x60

1x2x60 all to carpet

1x2x60 touch

Board work:

5x6x35kg

Dumbbell flyes:

5x10 x light

Good mornings:

5x5x light

Abs:

5x5

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bar-belle Veteran member

bar-belle

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hi

you mention stretching pre-weights as a warm up earlier....

do you find you are not as strong when you do this? less power?

she spends so much time training that 'before training' and 'after training' dont exist anymore - just intermissions between sessions. so she just stretches 'between trains' :lol:

:lol::lol: you might have a point there H :grin:

hi

you mention stretching pre-weights as a warm up earlier....

do you find you are not as strong when you do this? less power?

I do light stretching before I train...for me its a must. I have seen so many people jump on in with no warm up or stretch and end up injured. This is not static stretching it is dynamic stretching and mobility drills....I'm trying to minimise the injuries being a little bit older. And no, doesn't affect strength or power.

Week 4 Day 1

Weight: 57.3kg

Raw, Suited and shirt work...this is how it went.

Squat:

1x3x40

1x3x50

1x3x55

Suit on...

1x3x80

1x2x90

1x95

1x2x95

1x2x95

Bench:

1x2x27.5kg

1x3x35

1x2x40

Shirt on...

1x3x60kg

1x3x60

1x3x60 all to carpet

1x2x65 - 2 board

1x2x65 - 1 board with a pause

Dumbbell flyes:

5x10xlight

Squat:

1x2x40

1x2x50

1x2x55

1x2x62.5

1x2x62.5

1x2x62.5

Good morings:

5x5xlight

Abs:

5x5 weighted HLR

Really enjoying the equipped lifting at the moment. Though it is taxing.

Squat suit really easy to get on now...can manage to get it on by myself o but will wash it before comp to tighten it up a bit. Bench shirt doesn't make my arms and hands go purple any more...so that will get a wash too :?

Mobility work to be done later today.

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bar-belle Veteran member

bar-belle

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You better wear some longer sleeves when you go out this cycle...its looks like youve been in some domestic violence :pfft:

Ha ha yeah I have had some sideways looks in the supermarket :?

Day 2 week 4

Bench:

1x3x27.5kg

1x3x35

1x2x40

1x2x42.5

1x2x42.5

1x2x45

1x2x45

Deads:

1x2x70kg

1x2x85

1x3x95

1x3x100

1x3x115

1x2x120

1x120

Bench:

8x2 speed work with chains

Board work:

5x6x35kg 2 board

Dumbbell flyes:

5x10xlight

Lunges:

5x5x15lb

Abs:

5x5 stability ball rollouts

Done and dusted pretty quickly tonight and R) glute not giving me any grief so happy with that.

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bar-belle Veteran member

bar-belle

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Love it!!!!! Just so you know someone noticed ha ha ha ha ha ha

I do dynamic type stretching prior to working out for exactly the same reason!

:lol: seems there are a few of us out there :grin:

Day 3 week 4

Squat:

1x2x40kg

1x3x50

1x2x55

1x3x62.5

1x3x62.5

1x3x62.5

Bench:

1x2x30kg

1x3x35

1x4x40

1x4x40

1x4x40

1x4x40

shirt on..

1x2x60kg 1 board

1x2x60 with commands/ long pause

1x2x60 commands/long pause

1x65 again with commands/pause

Really stoked with benching tonight!

Board work:

1x3x60kg

1x3x60

1x3x60 all to 2 board

Flat dumbbell flyes:

5x10x light

Glute/ham/raise (GHR)

5x5

Abs:

5x5x band abs

RBPD x 150

Looking forward to Agile 8 and a bit of a rest on Sunday.

:wave:

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bar-belle Veteran member

bar-belle

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Loving those numbers BB - 65kg with commands and a pause :shock: :clap:

why thankyou TFB...I'm feeling a lot more comfortable in the shirt now...just time in it under the bar.

Gotta love mini deloads

Week 5 day 1

Squat:

1x3x45kg

1x3x50

1x3x55

1x3x55

1x2x60

1x2x60

1x2x60

Bench:

1x3x30kg

1x3x35

1x3x40

1x3x40

1x2x42.5

1x2x42.5

1x2x42.5

That is all :grin:

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bar-belle Veteran member

bar-belle

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popping an locking...as usual, awsome work BB :clap: :clap:

:grin:

stretching and agility work today

bodyweight 57.2kg

sled x 8 lengths driveway 40kg

foam roller the lower/upper body

softball roller gastrocenimius :? that hurt!

roll into v's 3x 10

mountain climbers 3x10

static hip stretch 3x3

Hip swings 3x10

hip circles 3x10

fire hydrants 3x10

quad, calf, h/string, groin stretches

dislocations 3x10

lat, chest, tri's, biceps stretches

shoulder saver x3

RBPD x 150

and that is all :grin:

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bar-belle Veteran member

bar-belle

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Skills Evaluation - Day 2 week 5

Awesome lifting session today. Got 2 Pb's although was to be working at 95% of 1RM decided to self regulate a little if I felt I could.

So this is what I did....vid to follow :grin:

Squat:

1x3x40kg

1x3x50

1x2x55

suit

1x80

1x90

1x105

1x112.5 PB

Bench:

1x3x27.5

1x3x35

1x2x40

Shirt

1x60 1 board paused

1x60 paused and to commands

1x65 paused and to commands

1x67.5 paused and to commands PB

Deads:

1x3x60kg

1x3x70

1x85

1x95

1x100

1x115

1x125

1x130

Pretty toasted after that little lot...will sleep like a baby tonight :lol:

My training partner did skills today too and is looking strong, she is in U57kg actually closer to 53kg's...squat 80kg raw/wraps, bench 50kg got a 10kg gain already and its week 5. BOOYAH :grin:

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bar-belle Veteran member

bar-belle

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Woohoo! That's a very good day at the office! Well done ma'm I await the vid! :clap:

Cheers Vee yip I'm stoked with the result and am really enjoying my lifting at the moment :D

1x112.5 PB

1x67.5 paused and to commands PB

n:

this post has swole factor of 9+

:lol: Thanks H....likin the swole factor.

Speaking of swollen! :lol: ....D wrapped me so tight for squats (orange/black wraps, forget the name) I thought I wouldn't be able to squat at all but glad he did cos the support was awesome :nod:

smiley-happy096.gif What Vee said..... Outstanding effort BB, really awesome to see those gains.

[TFB goes off to wait for the vids]

Yip little gains here and there is all good. I think as each cycle goes on your gains are not the huge ones you get initially...it might be 2.5kg here and there but it all goes towards the endless quest for a decent total.

I await the vid too....me thinks Steak is putting it together tonight 8)

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