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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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Wow haven't had so much traffic in my journal for ages :lol:

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!

Thanks for the kind words Vee...definately prefer the sumos to conventional these days :nod:

yup, ive seen steak make a man cry. Although that 'man' later turned out to be a scumbag pussy piece of shit, so hard to tell....

Good work up in here!

WORD

Good work bb you is silverback in small package!

:lol: I'll take that as a compliment...I think :grin:

So what a lucky gurl am I, had the best day...my lovely Steak has brought me a Rage X bench shirt 1 size smaller than my awesome Titan Fury....it is winging it's way here as I type. BOOYAH. Today I had my squat suit straps sewn up tighter :shifty: gonna jump in it tonight or should I say wriggle my way into it :lol: . And next week I'm ordering an Inzer Forever Lever Belt...I'm thinking hot pink will be the colour of choice :pfft:

It's my baby's 4th b'day today...I can't believe she is 4 already :shock:

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bar-belle Veteran member

bar-belle

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Hot pink would be awwwwweeeessooommeee! At least there would be no mix ups as which belt is whos!

That is true and it will go nicely with my black Titan ensemble :lol::lol:

One word....PASTED :grin:

Warm up sled

Foam roller

Stretch

Squats

Raw

1x2x40kg

1x2x45

1x3x55

Suit

1x3x60 straps down

1x3x80

1x2x90

1x2x90

1x2x102.5

Suit tighter and gives a little more pop out of the hole..haven't done over 100 for a while

GM's

1x5x20kg

1x5x30

1x5x40

1x5x42.5

Squat

Raw

1x2x42.5

1x2x50

1x3x57.5

1x3x57.5

Add reverse bands

1x3x80

1x3x100

1x3x110

have to be careful unracking these as the want to bounce you around :lol:

Abs

5x6

9weeks to go 8)

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bar-belle Veteran member

bar-belle

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Feeling a bit tired tonight...still sick on the ab's now...damn it wish this bug would just bugga off :lol: but tin must be lifted so that's what I did.

Week 3 Metal Militia bench

Raw

bar to warm up

1x5x30

1x5x35

1x4x40

1x3x45

1x2x47.5 (2.5kg gain on last week)

2 board

1x3x50

1x3x52.5

1x55 (2.5kg gain but only for 1 rep wanted to get 3)

Reverse bands

1x3x85

1x3x90

1x3x92.5 (2.5kg gain from last week)

Inzer Rage X bench shirt - really tight fit

1x3x50

1x2x60 no boards straight down...didn't like it as much as my Titan...just didn't have the same pop as my Fury which is now loose

Titan Fury

1x3x60 last one was a bit of a grind so decided to leave it there just too tired.

Might wash the Inzer and have a play with it later in the week but am thinking I may just go for the next size down Titan...better the devil you know aye.

Halbert raise 3x10

DB flyes 3x10

Rotator triset

RBPD x 150

Protein shake, handful of lollies and home :grin:

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bar-belle Veteran member

bar-belle

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Still sick just seem to be stuck in this vortex of one day feeling good and then next back to square freakn 1 again :x and didn't really feel like training but surprisingly had a pretty good sesh

Squats

1x3x40kg

1x3x45

1x3x55

Add suit

1x3x80

1x3x90

1x3x90

1x3x90

1x3x90

the sets of 90kg felt good and I really used my wraps/gear and bounced out of the hole fast :lol: felt easy

I added up the kgs just from the 4 sets @ 90...1080kg not bad :grin:

Gm's

1x5x30kg

1x5x35

1x5x40

1x5x42.5

1x5x50 PB

Squatraw

1x3x40

1x3x45

1x4x52.5

1x4x52.5

1x4x52.5

Abs 5x5

Just chilln out this weekend..up my vitamins and rest me thinks ready for what next week holds in store for me 8)

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bar-belle Veteran member

bar-belle

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Good stuff BB! Adding up the kgs wow that's some tin shifted there! Hope you feeling betterer soon 8)

Thanks Vee..yup it's amazing just what you move in a sheiko template

Feeling better today...hopefully it stays that way :pray:

Good stuff BB, those triples are good money :clap:

Should be good for a single at 110 all going to plan :shifty:

Had a restfull weekend with lots of telly watching...how was the sport this weekend...loving the world cup right now :nod: Was gutted for the warriors though!

Day 1 week 4

bench programme changed today with shirt work moving up the list

Raw

10xbar

1x5x30kg

1x4x35

1x3x40

1x3x45

1x3x47.5 beat last week by 1 rep

Board..changed to 3brd

1x3x55kg

1x3x60

1x3x65

Shirt

1x3x60 flew up easy...speed reps according to Steak :lol:

1x3x65 butt off bench for last rep and a bit of a double movement. will work on that for next week. but increase of weight of 2.5kg

Reverse band

1x3x85kg

1x3x90

1x95 couldn't get any more out....have ordered some fractional plates..can't wait till they get here. It's a big ask going up in 2.5kg each week. Have tried getting some big as washers as suggested by OB but nobody sells them...been to engineering suppliers and all sorts. So hopefully Get Strength will have the soon!

Halbert raise 3x10

DB flyes 3x10

Rotator triset

RBPD x 150

Stretch

Delts and triceps fried now :lol: Thank goodness for recovery days :nod:

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bar-belle Veteran member

bar-belle

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Awesome work Rach, looking good. 8)

cheers matey

so whats your assesment on the militia training? in terms of enjoyment factor, volume etc? how are you finding it?

So far so good...get through it in a couple of hours...it is strange just benching once a week when I'm used to more volume...but OMG the delts and triceps get hammered and actually glutes are sore from squeezing my butt while benching :pfft: . It's good because you're making little gains each week even if at this stage it's rep gains rather than weight gains. I think for me it is also good to get used to holding out heavier weight than I'm used to. I'm only in week 4..ask me again in week 12 :nod:

Trained just after lunch today...gym was quiet...was nice just to get on with it without any interuptions...like my children :lol:

Warm up sled

Foam roller/ball my aching glutes

Dynamic stretches

Deads - sumo

1x3x60kg

1x2x70

1x2x80

1x3x92.5

1x3x105

1x2x112.5 (first set felt heavy :? )

1x2x112.5 much better than the first

DB Rows - 20lb

5x8

LPD wide grip

5x10x45kg

HLR

5x10

Not many sets in this weeks deads? a bit surprising but back to sumo's and deads from knees next week. Still thinking about getting a metal deadlift suit...was gonna order last week then our boat decided to live up to it's name...bring out another thousand x 10 :( so that may have to wait a while.

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Big john Veteran member

Big john

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It's good because you're making little gains each week even if at this stage it's rep gains rather than weight gains.

thats good to hear! :nod: imo if your making gains even if its an extra rep it keeps the interest lvls up..nothing gets stale in the process, Keep doing what ya doing BB :clap: :clap:

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bar-belle Veteran member

bar-belle

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Training not the best tonight. Only got to do half my training session as I had to leave and take my daughter who is 34 weeks pregnant to hospital. All ok but in hospital for observation overnight.

Forgot my training gear so had to do my squats with my squat suit on straps down :lol: tried squatting in trackies but knew they would rip as I've seen happen to lots of the boys :grin:

1x2x40

1x3x45

1x3x55 struggled to get depth toooo light :lol:

straps up

1x3x80

1x2x90

1x2x95

1x2x95

That was it...off to the maternity ward.

Will do form of assist squat work tomorrow to make up for what I missed today...but better get some shut eye in case I have to make another trip to the hospital overnight :shifty:

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bar-belle Veteran member

bar-belle

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Hope Emma's OK Miss BB :pray:

Yip Emm is ok...no sign of the littlest PL yet :grin: False alarm :lol:

Didn't do anything over the weekend slack I know (wait for it I'll get flamed by VP :pfft: ) but have tweaked my neck and it's bloody sore. Dropped a bar on it a week ago when racking it after my last set of squats :doh: and it's just been getting worse as the week has gone on :x

Went to the osteo today who did some manipulation and will go back for more treatment on Wednesday. He only charged me $20 for all the business I refer his way :lol: PL's get lotsa niggles :roll:

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Viking Power Veteran member

Viking Power

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Hope Emma's OK Miss BB :pray:

Yip Emm is ok...no sign of the littlest PL yet :grin: False alarm :lol:

Didn't do anything over the weekend slack I know (wait for it I'll get flamed by VP :pfft: ) but have tweaked my neck and it's bloody sore. Dropped a bar on it a week ago when racking it after my last set of squats :doh: and it's just been getting worse as the week has gone on :x

Went to the osteo today who did some manipulation and will go back for more treatment on Wednesday. He only charged me $20 for all the business I refer his way :lol: PL's get lotsa niggles :roll:

Oh how paybacks are sweet :grin: enough said..... :pfft: :pfft: sort it out mate and smash some tin... 8)

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bar-belle Veteran member

bar-belle

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Oh how paybacks are sweet :grin: enough said..... :pfft: :pfft: sort it out mate and smash some tin... 8)

:lol::lol: it's sorted mate...heat pack, voltaren and tin was smashed today :grin:

Week 5 day 1

Cool vibe in the gym today - 5 girls all training at one time...out numbered the boys :nod:

Warm ups

Stretch

Bench Raw

1x10xbar

1x5x25kg

1x5x30

1x3x35

1x3x40

1x3x45

1x48.5 - 1kg/1rep gain from last week...whoop whoop (note the sacrasm) was hoping for a little more but oh well next week :grin:

3 Board

1x3x55

1x3x60

1x3x65

1x66 lost tightness after first rep...got told to sort my shit out by the coach...so I did :grin:

1x3x66 - 1kg /new 3rm from last week

Shirt

1x3x60kg

1x3x65

shirt work meh...didn't feel as good as last week

left it there today...getting a bit frustrated with the shirt but Steak told me to expect this in the first few weeks until the order of lifting changes.

Reverse Bands

1x3x85kg

1x3x95

1x3x97.5 - 2.5kg gain and new 3RM...booyah..2 plates a side here I come

Halbert Raise 3x10

DB flyes 3x10

Rotator triset

RBPD x 150

Protein shake and wendy icecream to finish :shifty:

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bar-belle Veteran member

bar-belle

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Training tonight.........

warm up sled + 4year old :grin:

stretches

Deads - Sumo

1x3x60

1x3x72.5

1x3x85

1x3x85

1x2x92.5

1x2x92.5

1x3x100

1x3x100

All good felt light,fast off the floor and snappy tonight :D

DB rows: 5x8x20lb

LPD med grip: 5x10x 45kg

OHP: 5x5x 22.5kg

Deads from knees:

1x3x72.5kg

1x2x85

1x2x85

1x3x92.5

1x3x92.5

1x4x105

1x4x105

Again felt pretty light

It's strange how some weeks your deads feel like dead weight and then the next it's almost easy :huh:

Lunges: 5x5

Abs: HLR 5x5

stretch and done

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