Defection from the Mother Land

[bar-belle]

Well done rach awesome effort, :clap: have a good rest.

See you guys on saturday for push / pull only to watch, will start training again sunday 8)

Thanks my friend :grin: You too. Congrats on coming 3rd in your weight class top effort VP.

Yeah I'm not doing it either. I'll be there to help/cook the BBQ =P~ . Make sure you come and have a feed with us!!

Well done BB awesome results! :clap:

Cheers Drizzt... I'm stoked.

Excellent numbers, must be happy with them :clap: :clap: :clap:

Oh very happy...was a great end to an awesome year

love that you have big goals in mind...and of course you will reach them well done!!!!!

Yip gotta dream big!

Just as you guys are with your new venture...is now becoming a reality. So stoked for you guys. It will be a success I'm sure as you too are passionate about your sport. Will have to come visit next time we are up that way :nod:

she killed it!

heres afew snaps of BB from the 370+ pic's i took of the day and on behalf of NZPF/APA

Oh cool snaps J 8) I have skin missing on one ear where the coach rubbed it so hard :pfft: :pfft:

Do you have the pics in high res? If so might get you to flick me 1 or 2?

Really did do bloody awesome rach! So you got squat bench and dead record but not total? Bit stink they didnt announce your record attempts either :roll: Oh and sorry bout the muck up on your first dead it wasnt 125 or 127.5...but 130 :shifty: Nice goals for next year too btw. I have no doubt that you will reach them and excede them by far!

Churr TT.

Wow really so I opened on 130...fark!!

Yeah I forgot about the total record. But yip I got that too as I bet the standard by 47.5kg \:D/

Gotta have training goals...my take me all year to get but yeah will get there in the end

And just quietly the rankings are set to be updated post comp and it looks as though I will get in the top 10 female lifters in the country.. ranked at number 6 based on my wilks of 381.26. Where as before the comp I wasn't in the top 10 :shock:

[morattigirl]

Well done Rach on your comp! Bloody Awesome!! :clap:

[Big john]

Oh cool snaps J 8) I have skin missing on one ear where the coach rubbed it so hard :pfft: :pfft:

Do you have the pics in high res? If so might get you to flick me 1 or 2?

awww yea i spose i could for you :pfft: , no worries if youd like BB ill put the ones of you in a folder and flick em thru to ya email?

HAH gotta love it aye, the pro photographer they had is charging $30 bucks per person for there own album of photos which i think daz told me 150 shots per person, me.....upload to FB free minus high res. and FB is constantly going off with requests for pics from the lifters

[teamfatboy]

Rach, what an epic day ! :notworthy: Well done, well done indeed... lets hope you and the family get a great Christmas to relax, recharge, and reload for next year - after all, you've something to defend now!

[steak]

Rach, what an epic day ! :notworthy: Well done, well done indeed... lets hope you and the family get a great Christmas to relax, recharge, and reload for next year - after all, you've something to defend now!

RELAX! If you rest you rust...there will be no relax :twisted:

Recharge and reload...yes - but no relax :twisted:

CHARGE!

[Danomyte]

Well done Rach. Huge congrats on your records and lifts - you must be absolutely stoked. Keep it up champ!

[bar-belle]

Well done Rach on your comp! Bloody Awesome!! :clap:

Hey thanks Jess

Rach, what an epic day ! :notworthy: Well done, well done indeed... lets hope you and the family get a great Christmas to relax, recharge, and reload for next year - after all, you've something to defend now!

yes that's right I do have something to defend 8) and I'll bet that Pitbull will be snapping at my heels :roll:

Rach, what an epic day ! :notworthy: Well done, well done indeed... lets hope you and the family get a great Christmas to relax, recharge, and reload for next year - after all, you've something to defend now!

RELAX! If you rest you rust...there will be no relax :twisted:

Recharge and reload...yes - but no relax :twisted:

CHARGE!

Yes Sir :salute:

Well done Rach. Huge congrats on your records and lifts - you must be absolutely stoked. Keep it up champ!

Thanks so much Danny. I'm absolutely wrapt :nod:

You too have had an awesome year with your training and international comps :clap: and I'm sure we'll be seeing more to come next year :nod:

[bar-belle]

Yesterday Agile 8

Back into it today....

Assist work:

Sled

Foam roller

LPD: 6 x 12x 45kg

DB rows: 8x8x20lb

OHP: 8x5x20kg

Face Pulls: 3x10x 15kg

Bicep curls (ezibar) 6x8x13kg

HLR x 40

RBPD x 100

And done :grin:

[Phedder]

Saw you in the paper today!

Good write up, great for the sport and the club. Congrats again :nod:

[bar-belle]

Saw you in the paper today!

Good write up, great for the sport and the club. Congrats again :nod:

Yeah it was a good write up! a bit of a plug for P/L and the club 8) ...shame about the title though :oops: :oops: OMG makes me sound ancient :pfft: :pfft:

[teamfatboy]

Saw you in the paper today!

Good write up, great for the sport and the club. Congrats again :nod:

Which paper ?

[testtubebaby]

Well done on your lifts and records. just saw you in the video :clap:

[Big john]

what a ripper of a deadlift :clap: :clap: :clap:

[red machine]

^^ripper alright, how easy did that look ayyyyy!!

[bar-belle]

Saw you in the paper today!

Good write up, great for the sport and the club. Congrats again :nod:

Which paper ?

Umm just a local paper :shifty:

Well done on your lifts and records. just saw you in the video :clap:

Thankyou TTB :grin:

what a ripper of a deadlift :clap: :clap: :clap:

Churr J it felt pretty good.

And nice work on the vid for APA....another epic production

^^ripper alright, how easy did that look ayyyyy!!

yip I think there is a bit more in the tank yet...but will leave that till next year :nod:

More assist work today:

LPD narrow grip: 4x10x45kg

Band rows: green band choked 6x10

Seated DB press: 5x8x20lb

Side lateral raise: 3x10x5kg (yukky exercise :x )

Tricep press down 25kg superset with bicepcurls 13kg - 4x10

Abs: band crunches 5x10

RBPD x 150

Jack Links - beef jerky to finish :grin:

[bar-belle]

Metal Militia

Feels good to be back into it....with the other militants...busy gym tonight 8)

Have decided to do the programme raw for the next 6 weeks and then get back into the shirt 6 weeks out from comp 2012

Week 1

RAW

1x10x bar

1x5x30

1x3x40

1x3x45

1x3x46.5

1x3x47.5

1x3x48

3 BOARD

1x3x55

1x3x60

REVERSE BAND

1x3x80

1x3x90

1x3x95

CLOSE GRIP INCLINE

1x5x20

1x3x30

1x3x35

1x3x36

Halbert Raise 3x10

DB flyes 3x10

Rotator triset

RBPD X 150

Stretch and done

Happy with tonights efforts :grin:

[Big john]

thought id post this :grin:

[runveerun]

Awesome work BB! :clap: Congrats on the shiny records! :clap: :clap: LOVE the pink belt!! :grin:

[bar-belle]

thought id post this :grin:

Haha...what happened to edit it out aye :pfft:

Are you thinking of having a career in film and television :grin:

Awesome work BB! :clap: Congrats on the shiny records! :clap: :clap: LOVE the pink belt!! :grin:

Thanks Vee...yes the belt is the bomb..stylish but totally functional 8)

Something a little different today...

dynamic warmups

Squat:

bar

1x5x32.5kg

1x5x37.5

1x3x42.5

1x3x42.5

1x3x52.5

1x5x61

GHR:

6x5xBW

Romanian deadlift:

4x8x40kg

Calf raise:

4x8x40kg

Stretch and ball rolling

Focus mainly on R leg...sore again in the hammie/calf :roll:

[bar-belle]

another taste of something different...today

warmups...dynamic..kettle bells swings, sumo squats etc

Deadlift:

1x8x60kg

1x5x70

1x3x80

1x3x90

1x3x100 add belt

1x3x110

1x3x110

1x3x110

CG flat bench:

1x5x25kg

1x5x27.5

5x5x30

Sumo pulls from the box:

1x3x60kg

1x3x70

1x3x80

1x3x90

1x3x100

add belt

1x3x110

1x3x110

1x3x110

Tricep pressdowns:

4x15x25kg

RBPD x 150

shake/oats and doneski :grin:

[Big john]

back into it!

Mother russias year of reckoning

2012

preorder tickets now :twisted: :twisted:

[bar-belle]

back into it!

Mother russias year of reckoning

2012

preorder tickets now :twisted: :twisted:

Yip not rest for this gurl....I might rust :pfft: :pfft:

[bar-belle]

Put together a little something with the coach and so begins my new 12 week squat and dead lift programme 8)

Will continue with metal militia for bench over the next 12 weeks. I think you need to do a couple of cycles to see the real benefits of this type of training :nod:

Week 1 Wave 1

Squat:

1x5x30kg

1x5x35

1x3x40

1x3x42.5

1x3x42.5

1x3x45

1x3x45

1x3x50

1x3x50

1x3x50

1x3x50

Good mornings:

5x5x30kg

Ghetto Reverse Hypers:

3x8 with 5kg chain added

Standing Calf Raise (using front squat harness)

5x15x40kg

Abs: HLR

5x15

Shake/oats and dunn :grin:

[Old Bull]

Nice new Title BB like it :clap: and back into full swing after picking up a few titles and Records, certainly no rest for the wicked. Will be keeping my usual semi silent eye on your progress.

OB

[Big john]

Put together a little something with the coach and so begins my new 12 week squat and dead lift programme 8)

Will continue with metal militia for bench over the next 12 weeks. I think you need to do a couple of cycles to see the real benefits of this type of training :nod:

please aware me on this Preilepin?

youve piked my interests