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Defection from the Mother Land

bar-belle

By bar-belle
in Workout journals

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bar-belle Veteran member

bar-belle

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get the deep heat ready for your tris! :pfft: :pfft:

the time of massive cheesecake draws near. im printing out the recipe tonight to bring... make sure your kitchen is prepared :grin:

Haha yip I'm thinking you might be right.

So glad you're bringing the recipe you might need to PM me and let me know what size tin I'm gonna need. I'm thinking roasting dish size :grin:

Yeah the countdown is on!! I'm so excited it's been a bit to organise and will be a huuuuge day but good times :nod:

So bench, bench and more bench tonight....

Warm up

Stretch

Tonight was about finding my 3RM's

Raw bench:

10x bar

1x6x30kg

1x4x35

1x3x40

1x3x42.5

1x3x45

3 Board:

1x3x45kg

1x3x50

1x3x55

1x3x60

1x3x65

Reverse Band:

1x6x60kg super light like a rubber band bouncing off the chest :lol:

1x6x70

1x4x80

1x90 now that was heavy couldn't get out more than 1

1x3x85

Bench shirt:

1x3x60

1x3x62.5

Rotator triset

Halbert Raise 3x 10

DB flyes 3x10

RBPD x 150

Doesn't look much on paper but OMG :shock: I'm roasted!!

Next week I have to up the weights. Going to get some fractional weights cos I think it's a bit ambitious to be sticking 2.5kg on each week....so if anyone knows where I can get some oly fractionals let me know. They aren't available in the usual places.

This girl is over and out smiley-sleep017.gif

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bar-belle Veteran member

bar-belle

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this the start of the Mayhem template?...good slog! :clap: :clap:

No mayhem here Sir just methodical training :lol:

Good work Rach, not far from 100 on reverse bands mate be there in a few weeks easy 8)

Hope so but 90 was max effort...feels weird in the squat rack I can't set up with wide foot placement :roll: oh well just have to suck it up and get used to it :lol:

Trained at lunchtime today and I had the gym to myself....so thrashed out some of my fav metallica for my dead session 8)

warm up sled

foam/ball roller piriformis etc

stretch

Deads - sumo (nice to be doing these again :nod: )

1x3x60

1x3x65

1x3x80

1x3x80

1x2x92.5

1x2x92.5

1x3x100

1x3x100

DB rows 5x8x8kg

LPD med grip

4x10x45kg

1x10x 55

Deads from knees (or just below)

1x3x65kg

1x2x80

1x2x80

1x3x92.5

1x3x92.5

1x4x105

1x4x105

Abs: 5x10

Stretch and doneski :grin:

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bar-belle Veteran member

bar-belle

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CBC yesterday was humming along....everyone getting amped up and doing there last efforts before deload. My daughters' partner Rosco did his test after doing Sheiko 29 and got a 37.5kg gain on his total....30kg of that on his squat alone. Hopefully we'll get him back on the platform next year :nod: No doubting it , this Russian training works.

I did some squattage yesterday...just light and back into my suit next week..yaye

1x3x40kg

1x3x45

1x3x45

1x2x55

1x3x60

1x3x60

1x3x60

GM's tested my 5RM for this and will add progression each week

1x5x20

1x5x25

1x5x30

1x5x35

1x5x37.5

1x4x40

Abs

HLR weighted

5x5

Headed home for a night of fun with the crew celebrating the coachs birthday (it's actually tomorrow)....excellent night and loads of laughs :clap: :clap:

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bar-belle Veteran member

bar-belle

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looked strong in the squats yesterday Mother Russia...the shed had a good vibe about yesterday :clap: :clap: :clap:

I haven't been back to train at all since then...have had sick kids and then I got a tummy bug so spent the last 24hours :puke: and in bed :( ...but hopefully back into it tomorrow with a bench session.

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runveerun Veteran member

runveerun

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Are you liftering or refing at all in the lift a thon this weekend Ma'm?

No lifting this weekend... I'm running the table and organising everyone :grin:

Good luck with the comp ma'm it will be awesome! Wish I could come watch! I assume there will be lots of footage! hint hint!

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bar-belle Veteran member

bar-belle

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Good luck with the comp ma'm it will be awesome! Wish I could come watch! I assume there will be lots of footage! hint hint!

Thanks miss! You could come to our next one :nod: ... maybe March 2012 :-$ We will take lots of vid and photos...no doubt they'll be all over NZBB and Facebook by Sunday :lol:

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bar-belle Veteran member

bar-belle

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Finally back into training after a week of being sick and just full on with the comp organisational stuff! Still have laryngitis...can't talk much...some say thats a bonus :lol:

Bench tonight

Raw:

10xbar

5x25kg

5x35

4x40

3x45

Boards

1x3x50 3brd

1x3x50 2brd

1x3x52.5 2brd

Reverse Bands

1x3x80

1x3x85

1x3x87.5

1x3x90 gain on last time as I could only get 1 rep

Shirt

1x3x60

1x3x60

Halbert raise 3x10

Rotator triset 3x10

DB flyes 3x10

RBPD x 150

Spent a bit of time helping around the gym with boards and shirt work. Good atmosphere in there tonight. Had the DVD of the comp playing so there was lots of chit chat amongst the crew. All good!

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bar-belle Veteran member

bar-belle

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Hey Rach,

Thanks with the help last night with my shirt awesome work mate, 9 more weeks :pfft: :pfft: seem you did such a good job 8)

Good training / benching too,

VP

All good mate...happy to help..you might not be so keen though when I have to start hauling your pecs up and out of the shirt top of the shirt :wink: Brutal!!

Feel pretty good after last nights sesh...slept like a baby :lol:

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Viking Power Veteran member

Viking Power

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Hey Rach,

Thanks with the help last night with my shirt awesome work mate, 9 more weeks :pfft: :pfft: seem you did such a good job 8)

Good training / benching too,

VP

All good mate...happy to help..you might not be so keen though when I have to start hauling your pecs up and out of the shirt top of the shirt :wink: Brutal!!

Feel pretty good after last nights sesh...slept like a baby :lol:

:pfft: :pfft: :pfft: all good mate....

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bar-belle Veteran member

bar-belle

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Good sesh in the shed tonight. Really nice to meet you Vee...some good squattage and bench going on there :nod: . Hope your knees are ok from the big man's wrapping :lol:

Deads to knees conventional

1x3x60

1x4x65

1x4x80

1x4x92.5

1x4x92.5

1x4x92.5

DB rows

5x8x 8kg

LPD

5x8 wide grip 45kgs

Sumo Deads

1x3x65

1x3x80

1x3x92.5

1x3x100

1x3x100

1x3x100

1x3x100

Lunges

5x5x8kg

Abs

HLR weighted

Home for some Wendy's icecream :shifty: that my TP brought in for me...yummy licorice and white choc =P~ I will justify eating this as deads are taxing and I need it for recovery :pfft:

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runveerun Veteran member

runveerun

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Good sesh in the shed tonight. Really nice to meet you Vee...some good squattage and bench going on there :nod: . Hope your knees are ok from the big man's wrapping :lol:

Great to meet you BB! So welcoming and friendly! happy-smiley-8464.gif

You two have done such an amazing job in such a short space of time! Thanks very much for having me! Steaks wrapping is definitely tighter than The Beasts! Is this turning into a competition? :shock:

Nice sumos last night too you make it look very easy!

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Big john Veteran member

Big john

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Steaks wrapping is definitely tighter than The Beasts! Is this turning into a competition? :shock:

Don't let The Beast hear you say that, I fear he may rise to the occasion and cut through flesh :shock:

nothing like steaks "cast iron" wrapping...i think hes managed to draw blood on some occasions :twisted:

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