Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Defection from the Mother Land

bar-belle

By bar-belle
in Workout journals

 Share

Recommended Posts

bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

This weeks training to date...week 6

Monday Day 1

Squat:

1x3x40kg

1x3x50

1x3x50

1x3x57.5

suit on

1x3x90

1x2x95

1x2x95

1x2x95

1x2x95

Bench:

1x3x27.5kg

1x3x35

1x3x40

shirt

1x3x55

1x3x60

1x3x60

1x3x60

1x3x60

1x3x60 first rep paused each set

DB flyes: 5x10

Wednesday Day 2

Deads to knees: conventional

1x3x60kg

1x3x67.5

1x2x82.5

1x2x82.5

1x2x87.5

1x2x87.5

1x95

1x95

1x95

Bench:

1x3x27.5kg

1x3x35

1x3x40

1x3x40

1x3x45

1x3x45

1x2x47.5

1x2x47.5

1x2x47.5

DB Flyes: 5x10

Deads: Sumo

1x3x67.5kg

1x3x82.5

1x3x95

1x3x100

add suit

1x3x115

1x3x115

1x3x115

1x3x115

1x115

1x2x100 took some weight off just gassed at the end despite having a handful or two of dried fruit =P~

Piriformis a little sore tonight so lots of ball rolling at home post training.

Body tired...mind alert (too much extra large V drink :roll: )

Link to comment
Share on other sites
  • 2 weeks later...
  • Replies 1.8k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

bar-belle Veteran member

bar-belle

Posted
  • Author
Posted
All the best Rach for next weekend give it heaps :nod:

Thanks mate..I will. Not sure how it will go as I haven't had the best lead up this cycle with injuries and then the flu and a stomach bug this week alone :shock: weight is down :huh: but will give it everything I have :evil:

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

Thanks OB and PnW it was an awesome weekend away with the CBC crew 8)

For me it was a comp of mixed feelings. I didn't get the numbers that I had hoped for and had trained my arse off (haha literally)for but several factors in my lead up contributed to what happened. A drop in weight was definately one of them...day before comp 54.1kg.

Lifts were

Squat

100kg good lift

110kg good lift

115kg 2 red/1 white ...Depth (marginal but it is what it is)

Bench:

65kg good lift

70kg good lift ( NZ Bench record)

71kg 3 red....double movement

Deadlift:

135kg good lift

142.5kg 1white/2 red....hitch

142.5kg 3 reds...fast of the floor to above knees and then jack hammered to lock out lol...hitch no lift... all I could here in my mind was coach sayn never give up on the lift! so at least I didn't drop it :pfft: After looking at the vid if there was an award for jack hammer of the day it would have gone to me....needless to say that vid will never see the light of day :shifty:

A few lessons learned along the way too.

1. I definitely lift better around 56kg. Not to say I can't lift at a ligther weight but should really spend the whole cycle at that weight not two weeks out :roll:

2. Should have made more effort to up weight after loss. It's that whole wilks thing that favours the lighter lifter maybe I got too caught up in that...cos at my weight a 2kg or more loss effects strength.

3. I lowered my opener for squat..should have done the same for deadlift in second attempt :naughty: .

Postives...

1. still have squat, deadlift and total records for age/wt and have set a new NZ bench record. Booyah 8)

2. Witnessing my daughter have a perfect round and set countless NZ records

3. Watching our crew give their heart and soul to lifting. So proud TEAM!!

4. Seeing the countless hours "Coach" has put into everyone come to fruition

Oh man the list goes on could be here for pages...just a bloody good weekend with some awesome people that are like family to me :boohoo: jeez I'll have the kleenex out next :lol:

Must say BIG UPS to W/BOP association for a smooth running comp and Wazza and co for all the effort they have put in on a voluntary basis to make it happen :clap:

So have had a massive carb feed today with Macas twice...yes twice. A long hot soak at the pools and back into it all again tomorrow.

Here's a bit of a vid and pics from a local tv/news group in the bay about the comp.

http://www.sunlive.co.nz/news/26594-powerlifting-all-ages.html

Barbell over and out :grin:

Link to comment
Share on other sites
  • 2 weeks later...
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

So lead up to Auckland Bench Champs was only 2 weeks of training post North Is Champs....just focused on raw and shirted bench, little bit of light squat and dead.

Competed today and won Master Womens and Women's Overall Lifter...was the only chick to compete :shock: :lol: but hey at the end of the day I still had to do the lifts and get white lights...

1st lift 65kg 2 whites 1 red (butt)

2nd lift 70kg 3 whites

3rd lift 72.5kg 3 reds...so close to lock out but not quite...next time that will fall :twisted:

282774_451464908204803_770946172_n.jpg

Our awesome CBC crew :rockout:

So at this stage this will be my last comp for the year. Coach and I have worked out a bit of a game plan for where my lifting is going and to start with I'm going to leave Russian training and do a long stint of westside..probably a good 6 months or so. I will always love Boris :lol: I kinda grew up on Sheiko so to speak..great for peaking but not doing back to back...I haven't really worked on my weaknesses.

I've learned this year that 1. lifting equipped can have a negative effect on your raw strength 2. for all you guys thinking that tighter gear is a silver bullet...wrong if you don't have the raw strength then tighter gear will only give you minimal gains if at all. So as much as I love the gear, the training, the welts...it's gonna be raw, chains and bands from here on in.

So it all starts on Monday. I'm excited :nod: with no illusions that it will be easy but looking forward to where it will take me. Bring it on!

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted
awesome stuff rach, true warrior, will be good times trying something new and getting a breath of fresh air/added enthusiasm!!

Cheers Red...enthusiasm right up there :nod:

Well done Rach - awesome news!

Hope you see a little cheesecake before going all Westside on us :grin:

Thanks TFB...seeing I'm making some changes I decided to go McFlurry with a Hot Apple Pie dunker =P~ I'm now satisfied so back to clean eating.

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

First night on Monday of my westside programme...will start training with the boys once I have learned a few movements and some of the chain/band stuff worked out. Also working with my 13 year old daughter who has started a 5x5 programme and will compete in the under 72kg class in our Sept club comp.

Day 1 ME Squat:

dynamic warmups and hip flex/mob work

bar for warmups

1x5x30kg

1x5x40

1x3x45

1x3x50

1x3x55

1x57.5

1x60 added knee sleeves (usually wrap 60+)

1x62.5

1x65

squats felt really good which surprised me as my raw squat of late has been shocking and feeling weak :shock:

Old skool hack squat:

3x5x40kg

2x5x60kg

wow that is a different movement...kept sliding the bar on my calfs on the way down :doh: took me a few sets to get the hang of it...have bruises lol

LPD med grip:

4x10x 45kg

Standing calf raise:

2x10x40kg

2x10x50kg

Good training session...feel pretty excited about what is to come...I think a fresh change will do me good in the long run.

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted
You guys have the best set up there and awesome lifting all around!

Thanks Harry :grin: we are pretty passionate about powerlifting :wink:

Day two of WS:

ME Bench with 20kg chain:

1x5xbar

1x5x22.5kg was a bit wobbly for the first set just not used to the chains

1x3x25

1x3x30

1x32.5

1x35

Not too bad for a first outing

Incline bench reg grip:

4x8x30kg

Standing OHP:

3x8x20kg

1x7x20kg

1x6x20kg

Side Lat Raise:

3x10xlittle weights :oops:

Bicep curls:

Ezicurl bar

6x8x13kg mmm elbow a bit tender after this :?

RBPD x 150

Enjoyed training tonight a bit different to what I'm used to 8)

Nutrition really clean at the moment, 5 meals each day good protein sources,fats and carbs. Will allow myself 1 cheat meal each week and this weeks will be Friday night...hmm already planning what I will feast on :lol:

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

I have DOMS so bad today :shock: upper body is just aching...not used to this at all :lol:

Training this arvo DE squat.

Dynamic warm ups

Wide stance low box squat with SSB:knee sleeves raw 50% speed

1x5xbar

1x5x22.5

1x5x25

1x3x30

1x3x35

12x2x35 weight light for focus on speed and minimal rest between sets. Also learning a new movement with the SSB to the box meant I had to keep the weights light.

SLDL:

4x8x40kg

Barbelle Row:

5x8x40kg

Weighted side bends (DB)

4x10

Looking forward to cheat meal tonight =P~ =P~

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted
Mother Russia will be sad to see you go, but WSB will be very good for you, lifts will increase and you will go well on it Adaptation the key.

Enjoy the Cheat

I'm sure I will return one day but for now a fresh change will do me good.

I watched the boys do it and their strength has gone up without a doubt 8)

BTW I did enjoy my cheat....was soooooo good =P~ over it now and back on track :lol:

Day four (Sunday) week 1

DE bench:

50% 1 RM

8x3x30kg it was all about bar speed and minimal rest between sets.

Skull crushers:

4x10x 13kg

Strict rear delt flyes:

4x8x10lb :oops:

Face pulls:

3x10 light

DB hammer curls

3x8x8kg

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

Day One Week 2 WSB

ME squat: knee sleeves/belt

1x5x30kg

1x5x40

1x3x50

1x3x55

1x2x57.5

1x60

1x62.5

1x65

1x67.5

1x67.5

1x70 miss down down down and sat down :pfft:

Old Skewl Hack Squat:

4x5x60kg

1x5x65

quads felt a bit frizzled afterwards

LPD med grip:

4x10x45kg

Standing calf raise:

4x10x60kg

RBPD x 150

Stretches, post w/o fast sugars in the form of a few squares of choc :shifty: and shake.

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted
Good work BB change is good, well I like change otherwise body gets use to it and mind says boring :pfft: keep it up buddy 8)

Cheers VP I intend to do this program for at least 6 months and see where I end up :grin:

Trained with Wahagirl, Steak, Wes, Alex, Chopper, Traps, Panzer, Red and the usual suspects. The boys were in the groove training and watching PL vids on the flat screen until someone (who shall remain nameless :pfft: ) decided to put a bikini comp on....needless to say there was a lot of time between sets boys :naughty:

Week 2 day 2:

dynamic warm ups

ME Bench: weight with 20kg chain

warm up with bar

warm up with bar/chain

1x5x22.5kg

1x5x25

1x3x30

1x3x32.5

1x3x35 rep pb with chain

1x37.5 fail...next time :twisted:

1x36 pb (incremental plates are the best :) )

Incline bench reg grip:

4x8x30kg

Standing OHP:

5x7x20kg

Side late raise:

3x10 weight light :oops:

Bicep curl:

6x8x15.5kg up from last week by 2.5kg 8)

RBPD x 150

Fast carbs/shake and outta there....very cold in the shed tonight :?

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
  • Author
Posted

Day three - week 2 WS

foam roller, dynamic warmups

DE squat:

Wide stance box squat (low box with foam) with SSB

warm up sets

1x5xSSB

1x5x25

1x5x30

working sets

12x2x42.5kg focus on driving knees out and speed

SLDL/romanian

4x8x40kg

changed to a softer knee stance as I last week as I came through to upright position my right leg would shudder on every rep :lol: with a change to more romanian style deadlift this is not an issue (Thanks Corey for your advices :nod: )

Barbelle Rows:

5x8x40kg

HLR x 40

Band crunches x 40

RBPD x 100

In and out pretty quickly tonight 8) such a change from the loooonnnnggg Sheiko sessions :nod:

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...