Defection from the Mother Land

[bar-belle]

Damn! Liberal use of these PB's BB! 2012 is looking to be another strong year!

Well I'm a liberal kind of person not every week will be this productive I'm sure.

Did someone say oceania's?...... 8)

Well I have heard the shopping Sydney in December is good. Will see how the year pans out...and of course the $$$ unless someone out there wants to sponsor me a ticket :grin:

[Big john]

[bar-belle]

Haven't been in my journal for a few days so thought it was time to clean out the tumble weeds

Friday's training:

Sumo

1x5x60kg

1x3x70

1x3x70

1x3x75

1x3x75

1x3x80

1x3x80

1x3x87.5

1x3x87.5

1x3x87.5

1x3x87.5

1x3x87.5

LPD narrow grip:

5x10x45kg

DB rows: 5x8

Standing OHP: 5x8

DB shrugs: 5x8

Abs: 5x15

Had the weekend off and back into it today....

Shed busy tonight and very hot :?

Week 6

squat:

1x5x30kg

1x5x35

1x3x40

1x3x55

1x3x55

1x3x60

1x3x60

1x3x62.5

1x3x62.5

1x3x62.5

Good mornings:

5x5x35kg

Romanian deadlift: 3x8x50kg

Standing calf raise: 5x15x50kg

Abs: 5x15

Oats/shake/lollies and done.

Had one of our original members/female powerlifters back into training after a year off...very cool...she's gonna be back on strong form in no time.

And another of our girls smashed out a PB first time really in the shirt tonight too.

Good things happening in the shed.

[Panzer]

Strong gear night for Rechelle!

[bar-belle]

Strong gear night for Rechelle!

yes it was a great first outing for Rechelle :clap:

So training for me this week has been ok

bench was not as good this week as it has been but I think that was partly due to nutrition not being great...lack of carbs etc. But it is what it is and you can't make gains every week.

Bench:

Raw:

1x5x30kg

1x3x40

1x3x50

1x53kg couldn't get another rep out

Close grip incline bench:

1x5x20kg

1x3x30

1x3x35

1x3x40 gain of 1 rep on last week

5 board:

1x3x80kg

1x3x90

Reverse Band:

1x3x90

1x3x105

left it there...gassed!

Halbert raise

DB flyes

Rotator triset

RBPD 150

tonights training....

Deads:

1x5x60kg

1x3x70

1x3x70

1x3x85

1x3x95

1x3x95

1x3x100

1x3x100

1x3x107.5

1x3x107.5

1x3x107.5 last set form was crap..felt it in my shoulders in the lockout

so thought I would chuck in some rack pulls to sort that out

1x5x90kg

1x3x100

1x2x110

1x2x110

1x2x115

1x2x115

LPD - widegrip

5x8x45kg

DB rows: 5x8x20lb

Seated shoulder press: 5x8x25lb

DB shrugs: 5x5x25lb

Abs: 3x10 cage obliques

Was the last one to finish in the shed tonight

[Old Bull]

So training for me this week has been ok

bench was not as good this week as it has been but I think that was partly due to nutrition not being great...lack of carbs etc. But it is what it is and you can't make gains every week.

Nice words :clap:

PL is Marathon not A Sprint

tonights training....

Deads:

1x5x60kg

1x3x70

1x3x70

1x3x85

1x3x95

1x3x95

1x3x100

1x3x100

1x3x107.5

1x3x107.5

1x3x107.5 last set form was crap..felt it in my shoulders in the lockout

so thought I would chuck in some rack pulls to sort that out

1x5x90kg

1x3x100

1x2x110

1x2x110

1x2x115

1x2x115

Good way to finish off when things are not right with the rack Pulls

Was the last one to finish in the shed tonight

That how Champions are Bred :clap: :clap:

[bar-belle]

hey thanks OB...sometimes it can be a little bit lonely when everyone is done and you're still soldiering away...but I will keep what you said in my mind.

Have been watching Suzanne Hartwig-Gary's lifting on the internet. OMG she is awesome. I know she's been in the game a long time but man is she strong both raw and equipped ....but I aspire to be like her. Anyway enough ramblings.

Training in the hobs of hell yesterday...it was that hot in the shed I had a mean sweat on

Working at 80-90% of raw this week for squat and dead.

Squat:

warmups, roller etc.

1x5x30kg

1x3x40

1x3x45

1x2x50

1x2x55

1x2x62.5

1x2x62.5

1x2x65

1x2x65

1x2x65

1x2x65

1x2x70

1x3x70

GM's 5x5x35kg

Standing calf raise: 3x15x50kg

By the last set of GM' my right leg was feeling it from my glute through to calf so dropped out romanian deads and my last two sets of SCR.

Just stretched and foam rollered for ages and plastered my butt with Quoleum :? .

Got home and couldn't even weight bear on R side it was that sore...thinking oh shit here we go...iced it overnight and 100mg Voltaren later. Feeling much better today but think my piriformis syndrome flaring up again so will pay more attention to prehab from here on in.

Will see how it is tomorrow may have to deadlift on Thursday if still niggly :roll:

[runveerun]

Have been watching Suzanne Hartwig-Gary's lifting on the internet. OMG she is awesome. I know she's been in the game a long time but man is she strong both raw and equipped ....but I aspire to be like her. Anyway enough ramblings.

She is awesome I can't stop watching her liftering too and she's so TINY! :shock:

[bar-belle]

She is awesome I can't stop watching her liftering too and she's so TINY! :shock:

[Big john]

The Militant gods approve:clap: :clap:

Soljah!

[bar-belle]

The Militant gods approve:clap: :clap:

Soljah!

Churr John

Deadzone training tonight.

Spent a lot of time dynamic stretching and foam/ball rollering.

Piriformis still giving me jip but one must press on.

80-90% tonight

Sumo

1x5x60kg

1x3x70

1x3x80

1x2x90

1x2x100

1x2x107.5

1x2x107.5

1x2x107.5

1x2x107.5

1x2x112.5

1x2x112.5

1x2x112.5

1x2x120

LPD: 5x10x55kg close grip

Chest supported rows: 5x8x25lb

Standing OHP: 3x8x22.5kg

DB shrugs: 5x8

had a play with pull ups and managed 7...2 unsupported the rest assist :?

ABs: 5x15 crunches

This girl tired now. Fundraiser BBQ tomorrow for CBC women's PL team so got some prep to do for that. Hope it doesn't rain :roll:

[bar-belle]

Our fundraiser went well on Saturday...just another step closer to the goal for the team 8)

Last week of raw training before getting back into the gear.

Tried on my new 32 Bench Shirt yesterday...very tight and I think it will take me a while to get my grip out and down for a touch. But hey time is what I have.

Today's goal was to squat to 90% +

warmups, hip mobility etc

Squat:

1x5x30kg

1x3x40

1x3x45

1x3x50

1x3x55

1x2x60

1x2x65

1x2x70

1x75

1x80 Raw PR 5kg gain on squat in my 8 week cycle. Pretty happy with that.

Good mornings: 5x5x35kg

Band leg curl: 3x10x blue band

Standing calf raise: 5x15x50kg

Abs: HLR 5x15

Fin

[Panzer]

1x80 Raw PR 5kg gain on squat in my 8 week cycle. Pretty happy with that.

AWESOME!!!!!

[startinfromscratch]

well done!

[runveerun]

1x80 Raw PR 5kg gain on squat in my 8 week cycle. Pretty happy with that.

Awesome work BB! 8) Raw too! :clap:

I have been doing my squat sessions next to Maria who bangs out 100kg squats in shorts and a tee-shirt, awesome to see!

Have you been using knee sleeves at all for your raw squats? They are very good at keeping your knees warm.

[bar-belle]

1x80 Raw PR 5kg gain on squat in my 8 week cycle. Pretty happy with that.

AWESOME!!!!!

cheers ears :grin:

well done!

thanks H...not sure about the hot dog though?

1x80 Raw PR 5kg gain on squat in my 8 week cycle. Pretty happy with that.

Awesome work BB! 8) Raw too! :clap:

I have been doing my squat sessions next to Maria who bangs out 100kg squats in shorts and a tee-shirt, awesome to see!

Have you been using knee sleeves at all for your raw squats? They are very good at keeping your knees warm.

haha raw for me = wraps not knee sleeves so it is not IPF raw but for this old girl that's good enough especially as now I compete in gear. Maria well she is a champ...one of the most impressive female lifters I've seen at comps.

Some of the guys at CBC wear sleeves just for prehab stuff I think but never tried them myself.

I want to get my deadlift up a a bit more too from this prilepins cycle and that will be raw with belt only :grin:

But for today it is le bench 8)

[Big john]

GL with El metal millitio

[runveerun]

haha raw for me = wraps not knee sleeves so it is not IPF raw but for this old girl that's good enough especially as now I compete in gear. Maria well she is a champ...one of the most impressive female lifters I've seen at comps.

Some of the guys at CBC wear sleeves just for prehab stuff I think but never tried them myself.

Oh I see! Are you interested in you raw squat kg at all? Just would be interesting to know how much you get from the wraps? :shrug: I know it's different with everybody, Drizzt reckoned he could get as much as 20kg and some reckon they are lucky to get 5kg. Anywho a PB is a PB! :clap: \:D/

[Phedder]

Thanks for the videoing tonight Rach

I'm in awe of you every time you train, managing to keep your intensity and focus whilst trying to keep the kids under control too :clap:

[teamfatboy]

Woot - nice work BB

[bar-belle]

GL with El metal millitio

Yip

Oh I see! Are you interested in you raw squat kg at all? Just would be interesting to know how much you get from the wraps? :shrug: I know it's different with everybody, Drizzt reckoned he could get as much as 20kg and some reckon they are lucky to get 5kg. Anywho a PB is a PB! :clap: \:D/

Not really interested in raw squat...happy to lift in wraps and protect my knees. Don't think I get 20kg out of wraps...may 5kg extra I suppose it would depend on what wraps you have on, who wraps you and how tight they are?

However I do think it is important to leave the gear alone every now and then and reset things with lifting raw (wraps/belt).

But plenty of peeps like to compete raw and I think it's great that NZPF is moving towards comps for the those that wish to...keeps it in line with overseas PL eg Raw Unity. Hell even CAPO has a raw division :grin:

Thanks for the videoing tonight Rach

I'm in awe of you every time you train, managing to keep your intensity and focus whilst trying to keep the kids under control too :clap:

No probs Phedder...happy to help out.

Thanks felt in a good groove tonight....yeah crowd control ok to a point then they got hot,tired, hungry and bored today...not a great combination

Woot - nice work BB

hey thanks TFB

So the big guy has gone game fishing for a few days and left me in charge of the business, the gym and the kids 8) in return he brings me home a large amount of protein in the form of MARLIN! Mmmm can't wait.

Week 9 of the Militia

Raw: work up to 85 to 90% easy single...got a bit carried away as it felt easy

1x10xbar warmup

1x5x30kg

1x3x40

1x45

1x50

1x53

1x54.5 PB and 1.45kg gain from last week.

fractional plates were a great investment!

The goal is 60kg by the end of the year. I want to raw bench the big wheel!

Close grip: 1RM or double

1x5x20kg

1x3x30

1x2x37.5

1x42 PB1kg gain on last week

Boards:

1x3x80kg

1x82.5

Reverse Bands: Green

1x3x90

1x95 left it there...tired and feeling light headed..needed to eat :shifty:

Halbert raise

DB flyes

Rotator triset

RBPD x 150

Done and dusted

[Panzer]

Should get your other daughter in there with ya to help out! She's bored at home....

What do you say PB!

[Big john]

Should get your other daughter in there with ya to help out! She's bored at home....

What do you say PB!

pb says:

"im going out of my mind in my house im so bored"

thats what facebork said :grin:

[bar-belle]

Should get your other daughter in there with ya to help out! She's bored at home....

What do you say PB!

Should get your other daughter in there with ya to help out! She's bored at home....

What do you say PB!

pb says:

"im going out of my mind in my house im so bored"

thats what facebork said :grin:

Haha don't believe everything you read on FB :grin:

[bar-belle]

Decided to train today rather than Friday as I had heavy deads to do and wanted to have the coach there. He always gets the best out of me :grin:

Did the usual warmups etc.

Sumo deadlift:

1x5x60kg

1x3x70

1x3x80

1x2x90

1x2x100

1x2x120

1x130

1x135 Sumo PB fast off the floor. Vid below :grin:

1x140 fast off the floor again, got it above knees but couldn't lock it out.

Had only planned on the 135 which is a 5kg gain on my raw deadlift since I started Prilepin's 8 weeks ago.

Really happy with that as this was the goal. I know that a raw 140 is there I just need to work more on the lockout.

So we decided I should do some rack pulls today too

Rack pulls

1x6x90

1x6x90

1x6x90 just doing some 60% 1RM reps

Seated shoulder press (unsupported):

3x8x25lb

Rear delt flyes:

3x8

Abs:

Band crunches 3x15

Done and fried