Defection from the Mother Land

[bar-belle]

1x2x110 (rep PB for moi)

eassy!

its what Mother russia is all about!

Haha yeah I'm feeling a bit загорелся at the mo :grin:

How's the hot pink belt Ma'm? Does it have super powers :shock:

Love it....super powers no unfortunately... but certainly feel locked in and secure when lifting :nod: got ma girls at coast wanting to get into the lever belts too :grin:

[bar-belle]

Well what a cool start to the week. My grandson Isaac was born on Monday morning. He's very cute and I'm very proud of his mummy..she was great.

Enough of the mumsy stuff training today was taxing (maybe due to a lack of sleep over the last couple of days :roll: ) and needed a pep talk from the coach :shifty:

Bench - week 9

Raw

1x3x30

1x2x40

1x2x45

1x3x49 baby plates on again and a small gain from last week.

Shirt

1x3x60kg - 2 board

1x67.5

1x67.5

1x67.5 meh lift..got it but not a convincingly fast lift

1x2x65

1x2x65 last 2 sets much better

4 board

1x3x75kg

1x3x80

1x3x85

Reverse band

1x3x85

1x3x100 last week on managed 1 rep

1x105 5kg gain on last week

Halbert raise 3x10

DB flyes 3x10

Rotator triset

RBPD x 150

Will keep it light for the rest of the week...got skills at 90% on Saturday

3 weeks out from comp now :?

[drizzt]

Damn, nice work grand.. I mean BB! :shifty: And congrats on the new addition! 8)

[bar-belle]

Damn, nice work grand.. I mean BB! :shifty: And congrats on the new addition! 8)

Haha cheeky young thing grand doesnt come into it. And you'd better not call me Nana Russia either :x

Had a strange night last night with buzzy arms, sore delts and generally not being able to sleep well....CNS fried...upper body still a bit sore today :? that's metal militia for ya!

training tonight super quick...mini deload before skills on Saturday

squat:

1x3x42.5

1x3x47.5

1x3x50

1x3x52.5

1x3x52.5

1x3x52.5

deads -sumo:

1x3x60

1x3x70

1x3x80

1x3x85

1x2x92.5

1x2x92.5

1x2x92.5

done!

[bar-belle]

So today a wee package arrived in the mail for one very excited person

One Metal deadlift suit and a pair of new lifting shoes.....Christmas has come early for me!!!

Then the coach says you should really bring it down tonight (the suit) and have a little play and see if we can get you down to the bar. OK coach!

Takes me a while to put said suit on....verrrrry tight....and this is what I did

To warm up

sled, dynamic stretches, kettle bell swings etc

Deadlift - sumo raw

1x4x60kg

1x3x80

1x90

1x100

add suit :shifty:

1x100

1x100

1x110

1x120

1x130

1x140 PB

really different pulling in the suit. you have to pull yourself down to the bar and really spread the floor and then pop it up. the pressure in your head is immense (check out the red face in my vid :pfft: :pfft: ) not to mention the cutting of your legs OMG it hurts way more than the squat suit....but all that aside it freakin rocks - 3 plates a side - BOOYAH

lots of broomstick goodmornings to wind down and some PNF stretches

here is the vid

so this is my skills for deads..won't be doing that again tomorrow will just squat and bench

[steak]

not bad considering your lack of sleep, sore throat and run down state :roll: ...plenty left there :clap:

squat and bench at an easy 90% 2moro

[startinfromscratch]

i fucken KNEW you were gonna get the 3pps easy!

no respect for it now! 8)

[Big john]

that just popped up rach, as if it was casual max day....nice going! :clap:

[runveerun]

That looked easy! Well done BB! :clap:

[teamfatboy]

Smokin' ! that went up so fast it's lucky it didn't catch fire

:notworthy:

[bar-belle]

not bad considering your lack of sleep, sore throat and run down state :roll: ...plenty left there :clap:

Thanks coach

i fucken KNEW you were gonna get the 3pps easy!

no respect for it now! 8)

Haha well you knew more than me mate...but yeah no respect for it now

that just popped up rach, as if it was casual max day....nice going! :clap:

cheers ears :grin:

That looked easy! Well done BB! :clap:

Thanks Vee....I think there may be a bit more in le tank with some practice

Smokin' ! that went up so fast it's lucky it didn't catch fire

:notworthy:

I think the only thing on fire there was my face....pressure much :shifty:

So squat and bench skills yesterday along with the CBC crew. Awesome day with everyone giving it their all. Really proud of our girls...they are coming on really well. Watch out next year... CBC girls will be a presence :nod:

Squat

Opener: 100kg - good lift

2nd lift: 110kg - good lift

left it there just wanted to work to 90%

Bench

Opener: 60kg - good lift

2nd lift: 65kg - good lift

again left it there no need to do anymore

Total including deadlift from Friday:

315kg which is a 12.5kg gain on my last comp in Aug...very happy with that and a wilks of 365.52

All lifts on vid which I'm sure will be put up at some stage

Passed on the deads as I lifted heavy on Friday night.

May have tomorrow off as well as I'm feeling pretty tired, fluey and can hardly talk Then back into it on Tuesday.

[bar-belle]

Finally back into training after getting some ab's from the doc and having a rest day yesterday

Metal Militia bench week 10

Raw:

1x5x30kg

1x3x35

1x2x40

1x2x42.5

1x47.5

1x51kg 2kg gain on last week

Shirt:

1x3x60 - 2 board

1x2x65

1x68.5

1x68.5

1x68.5

5 board

1x3x80kg

1x3x90

1x3x100

Reverse band bench:

1x3x97.5kg

1x3x102.5

1x105

Call that a good sesh...

Halbert raise 3x10

DB flyes 3x10

Rotator triset

RBPD x 150

[bar-belle]

Deads...gym quiet tonight after a busy afternoon - which makes a nice change...just me and Emm training 8)

warm up sled

a few dynamic stretches

Deads - sumo

1x5x60kg

1x3x80

1x3x100

1x2x110

add deadlift suit

1x120

1x120

1x2x120

1x2x120

1x2x120

felt pretty good... tho the first couple of sets saw little white lights twinkling passed my eyes

DB rows: 5x8x 20lb

LPD: 5x10 med grip @ 45kg

OHP: 5x5x 22.5kg

HLR: 5x5

Done and dusted

Might do a circuit tomorrow :shock: and squats on Saturday

[testtubebaby]

another strong girl :clap:

[bar-belle]

another strong girl :clap:

:wink: on the road to becoming strong :grin:

Squats today....feeling a bit fatigued and my piriformis and hamstring/calf giving me grief...my own fault though have been lazy with my Agile 8 and recovery work :naughty: and I should know better.

Comp 2 weeks away today...so one more training week then deload and rest.

So warmed up with the sled, foam rollering and a round of agile 8 pre training.

Squat:

raw

1xbarx10

1x5x30

1x3x40

1x3x45

1x3x50

1x3x50

1x3x60

add suit

1x3x80

1x2x90

1x2x90

1x2x90

1x2x90

raw

1x3x45

5x3x50

GM's just the bar today 5x5 as I was really feeling it in my right leg by this stage.

Abs: 5x5 HLR

Ball rollering and stretch

[bar-belle]

Training today I felt fatigued and a bit flat after spending a fair chunk of the night with our grandson in Starship after he was hit by a car yesterday evening.

Bench:

Raw

warm up sets

1x5x30kg

1x3x40

1x2x45

1x47.5

1x51.5 gain on last week

Shirt

1x3x60kg - 2 board

1x65

1x67.5 miss

1x67.5 good lift

5 Board

1x3x90kg

1x3x100

1x3x102.5 gain 2.5kg from last week

Reverse Band

1x3x90kg

1x102.5 got to 105 last week so not so happy with this :x

This week will train up to my openers in Squat and Deadlift then deload and rest next week. Gotta keep my nutrition right and stay under that 57kg mark..sitting a bit over at the moment but I'm sure it will all good on the day.

[scrambledeggs]

Reverse Band

1x3x90kg

1x102.5 got to 105 last week so not so happy with this :x

These are killer last ay! They just suck any energy you had left out of you.

Good work tonight.

D told me about your Grandson, I hope everything turns out alright, Im sure it will

[red machine]

great goin under the unfortunate circumstances, fingers crossed for a speedy recovery for the youngen, ur a machine!!

[Big john]

you showed true grit and mongrel fortitude tonight under the circumstances. keep us posted hey

[bar-belle]

These are killer last ay! They just suck any energy you had left out of you.

Good work tonight.

D told me about your Grandson, I hope everything turns out alright, Im sure it will

Cheers Eggs :grin:

Yeah the little guy has had more surgery and 2 more ops to go but doing well.

Playing one handed play station with my son yesterday :grin:

great goin under the unfortunate circumstances, fingers crossed for a speedy recovery for the youngen, ur a machine!!

Thanks Red

you showed true grit and mongrel fortitude tonight under the circumstances. keep us posted hey

Yeah I got a bit of mongrel in me when I need it

Tonights training....deadzone

Well that was the last heavy sesh before comp.

Sumo

1x3x60kg

1x3x80

1x2x90

1x100 was meant to be a double but the weight was so light it flew off the floor, I locked it out but lost my balance a bit so dumped it...never done that before :roll:

1x2x100 much betterer

add suit

1x115

1x125

1x125

1x125

Plan is to open on 125kg for comp :nod:

DB Rows: 5x8x 25lb

LPD: 5x10x 45

OHP: 5x5x bar (20kgs)

[teamfatboy]

Plan is to open on 125kg for comp :nod:

Jeepers Bar-belle, that's my plan too :roll: :grin:

[bar-belle]

Plan is to open on 125kg for comp :nod:

Jeepers Bar-belle, that's my plan too :roll: :grin:

Haha but mine will go up little increments...yours probably 10's or 20's 8)

Last squat sesh in the suit before comp

Weight: 57kg on the dot

Warm up sled

Dynamic stretches

Squat;

Bar

1x3x30

1x3x40

1x3x45

1x3x50

1x3x55

suit

1x3x80

1x90

1x100

1x110 felt good...wanted to do more but coach said enough...so who am I to argue

GM's 5x5x30kg

Abs: HLR x 50 weighted

Stretch and done

Lifter list out for next weekend and I'm in the first flight probably 1st up for each lift...but that's 8)

[bar-belle]

So I thought I would bench deload this week but not with MM.

So I just did this

Raw:

2x10x bar

1x3x30kg

1x3x40

1x50

Shirt:

1x60kg 1 board

1x65 uhh didn't wait for the calls :doh:

1x65 with calls

1x70 with calls

Boards:

1x3x90kg

1x3x100

1x3x102.5

Reverse bands:

1x3x95kg

1x100 left it there

I do get to deload squat and deadlift this week :grin:

[bar-belle]

Agile 8 today and then a few light deads. And that's all folks :grin:

[bar-belle]

Weighed in today at 55.8kg :shock:

Agile 8 again today and then some light squats. That's it now just relax.. (tui ad :grin: ) until Saturday.