Defection from the Mother Land

[bar-belle]

Day four week 2....programme changes next week 8)

DE Bench:

warm ups with bar only

1x5x25

working sets

8x3x30kg focus on bar speed

Skull crushers:

4x10x 15.5kg little gain from last week

Rear delt flyes:

4x8x10lb :shifty: thanks Opti for the tips on form :grin:

Face pulls: light

3x10

DB Hammer Curls:

3x8x8kg

RBPD x 200

p/shake/apple puree (mmm just like baby food) and outa there

[M.T]

Great work going on Bb :clap:

Haven't caught up in your logs lately but are you heading down to Nats?

[bar-belle]

Great work going on Bb :clap:

Haven't caught up in your logs lately but are you heading down to Nats?

Cheers MT.

No Nats for me this year....I'm looking after my grandson so that Emma can go and smash some more records. I will be there in spirit and hopefully watching on GoodLift :pray:

Week 3 Day One:

Wt: 54.8kg BF 14.7% LBW: 47.09 KG's fat: 7.71 (pretty happy with this)

Dynamic warm ups....very cold in the shed tonight!!!

ME squat:

Sumo deadlift against bands. (blue bands)

Band tension was 44kg at lockout

This was harder than I thought and pretty taxing....so I think just another phase of adaption will begin here.

1x5x60

1x5x70

1x3x75

1x3x80

1x2x85

1x90

1x92.5 couldn't lock it out

1x80

1x80

1x80

Also trying a new technique with sumo which feels very foreign and I think will take a bit of getting used to :shifty:

Romanian deads:

3x8x50kg

Chest supported DB rows:

5x8x25lb

Barbell Shrugs:

4x8x40kg

Standing Calf Raise:

3x15x55kg

Band crunches paused:

4x 10

RBPD x 150

(Triceps are sore from skull crushers yesterday 8) )

:wave:

[Big john]

I will be there in spirit and hopefully watching on GoodLift :pray:

wow are they possibly streaming nats?!!!!!

BOWT TIME!!!!!

[startinfromscratch]

i am hoping to attend nats in multiply.

....

...

as a spctator

[bar-belle]

I will be there in spirit and hopefully watching on GoodLift :pray:

wow are they possibly streaming nats?!!!!!

BOWT TIME!!!!!

I don't know...Auck has it so you would think...might only be score sheet but I'm hoping it's live vid...have to have it on big screen in the shed if it is 8)

i am hoping to attend nats in multiply.

as a spctator

:naughty: get back to your packing!!

[bar-belle]

Week 3 Day 2

Dynamic warms up in not many if any degrees :shock: The bars were so cold to grip tonight :?

ME Bench:

warm up sets then

2 board raw:

1x5x30kg

1x5x40

1x3x45

1x3x50

1x3x52.5

1x3x55

1x60

1x65 miss

1x62.5

1x65 miss :roll:

1x62.5

1x63.5

1x64

1x64

I let my head mess me over with the 65kg next time it will fall :evil:

:salute:

Close grip incline bench:

4x8x25kg

Seated DB press:

4x8x8kg

Cheat curls:

4x6x21kg

2 sets of 21's x 10.5kg....guns were pumped :pfft: :pfft:

DB flyes:

3x10 light

RBPD x 150

[Big john]

SOlid work on the 2bds BB...that 65 will fall eventually! :twisted:

[bar-belle]

SOlid work on the 2bds BB...that 65 will fall eventually! :twisted:

Eventually will be next week :evil: :grin:

Training session with some of the girls today...Wahagirl, Viper, Renate (a new female lifter). All of us doing different training programmes....WS, 5:3:1, Sheiko and 5x5 8) . Good to get together review our form and have a chat between sets

Week 3 Day 3

DE squat:

dynamic warmups

Squat to low box/foam with SSB

warm up sets lots

8x3x45kg foam there to soak up the eccentric

Pause squats:

2x3x40kg

3x3x45kg

LLC:

5x10

GMs

3x8x30kg

20kg DB side bends 4x8

RBPD x 100

Going to the southside comp tomorrow to support the crew :nod:

[teamfatboy]

I will be there in spirit and hopefully watching on GoodLift :pray:

wow are they possibly streaming nats?!!!!!

BOWT TIME!!!!!

I don't know...Auck has it so you would think...might only be score sheet but I'm hoping it's live vid...have to have it on big screen in the shed if it is 8)

Jeepes - does that mean we've gotta fake-tan like bb'ers..... :shifty: :pfft:

[bar-belle]

Jeepes - does that mean we've gotta fake-tan like bb'ers..... :shifty: :pfft:

Uh noooo but you do have to smash heavy weights :twisted: And apparently there won't be live streaming so I will just have to facetime with those that are there to get the updates....will be having lifting withdrawls I think :?

[bar-belle]

Last nights training Week 3 Day 4 of the West Side

DE Bench:

12x3x30kg again focus on bar speed...time to up weight a little next week

DB row:

4x8x 25lb but I know I can go heavier so will up wt next week

Tricep pressdown:

3x8x25kg

1x8x35kg

Face pulls s/set with rear delt flyes: was supposed to be side lat raise but I read programme wrong :doh:

4x8

Reverse curl ezibar:

4x10x8kg

RBPD x 100

Got through that pretty quickly and on tonight's menu is ME Squat 8)

[Danomyte]

Good train Rach!! Great to catch up with you and the crew on Sat - always good to catch up and talk about lifting and have a laugh. All the best with your training and competing mate :clap: :clap: :clap:

[bar-belle]

Good train Rach!! Great to catch up with you and the crew on Sat - always good to catch up and talk about lifting and have a laugh. All the best with your training and competing mate :clap: :clap: :clap:

Cheers Danny...that's what I love about PL comps apart from the weights being smashed... catching up...just like a big extended family Thanks mate won't be competing for a while just gonna work on raw strength :nod:

[bar-belle]

Week 4 Day 1

ME Squat:

Usual dynamic warm ups and foam rollering

Deadlift:Sumo

1x3x60

1x3x60

Add blue bands (approx 44kg at lock out)

1x5x60

1x5x70

1x3x72.5

1x3x75

1x3x77.5

1x82.5

1x87.5

1x90

1x92.5

1x95 5kg gain on last week 8)

Romanian Deadlift:

3x8x55kg

Chest supported DB row:

5x8x16kg DB

Barbelle Shrugs:

4x8x50kg

Standing Calf Raise:

3x15x55kg

Band crunches:

4x10

BPD x 150

Pretty happy with how training went tonight

[steak]

Nice job tonight

[M.T]

Strong work BB!

[startinfromscratch]

beastin it!!

[bar-belle]

Nice job tonight

Thanks Coach :grin:

Strong work BB!

Cheer MT just getting used to working with bands....

beastin it!!

8)

[bar-belle]

Week 4 Day 2

Trained tonight with Wahagirl.....whose squat/bench coming along nicely and my 13yr old who did 5x5 bench and made a 2.5kg gain on her bench from last week 8) . She's gonna do the Sept comp but bench only for this one. Baby steps I think :nod:

ME Bench:

Dynamic warmups/stretches/foam roller

bar x2 sets

25kg x 2 sets

2 board raw:

1x5x35kg

1x5x40

1x3x45

1x3x50

1x3x55

1x60

1x62.5

1x65

1x65 Yuss! got it :grin:

Close grip incline:

4x8x27.5kg (gain 2.5kg from last week)

Seated DB press:

4x8x8kg

Cheat curls:

4x6x21kg

2x21s x 10.5kg

Elbow tendonitis on L side flared up tonight

DB flyes 3x8

Band pressdowns x 150

Stretch and done.

[Big john]

1x65 Yuss! got it

of course! :grin: nice work!

Elbow tendonitis on L side flared up tonight

tennis elbow/elbow tendonitis, shits going around like the fraking plague! lol..mines only just come right. but will prob come back with aveangence next time i jump into the suit

[bar-belle]

1x65 Yuss! got it

of course! :grin: nice work!

It was 65 or bust

Elbow tendonitis on L side flared up tonight

tennis elbow/elbow tendonitis, shits going around like the fraking plague! lol..mines only just come right. but will prob come back with aveangence next time i jump into the suit

Mmm not nice aye...but on the up side the piriformis is behaving...so I spose it just comes with the territory

[bar-belle]

Day 3 Week 4

DE squat:

low box with foam and ssb

warm ups

1x5xbar

1x5x25

1x5x30

1x3x40

working sets

10x3x45kg

Pause squat:

5x3x45kg

LLC: 5x10

GMs: 4x8x35kg

Weighted abs: 4x10x20kg DB side bends

BBPD x 150

Nice and quick session tonight :grin:

[bar-belle]

Week 4Day 4 (Sunday)

dynamic warm ups etc

DE Bench

8x3x30kg working on consistent bar speed

DB row:

4x8x14kg

Tricep pressdown:

4x8x25kg

Face pulls s/s with Side lat raise:

4x8

Reverse curl - Ezi Bar:

4x8x13kg

BPD x 150

Week 5 Day 1 (Monday) programme has now changed for the next 8 weeks stepping it up a bit 8)

Shed was a buzz with the west siders doing max squats and other PL's doing sheiko, smolov bench and a bunch of other stuff too. Very cool :nod:

ME squat

foam roller

dynamic warmups/stretch

Back Squat with 20kg chain

couple of warm up sets just bar/chain

working:

1x5x25kg

1x5x30

1x5x35

1x3x40

1x3x45

1x3x50 knee sleeves

1x55

1x57.5

1x60 wrapped for last two sets

1x62.5

Pretty happy with my first time squatting with chains for a long time

Zercher box squats: new exercise for me :shifty:

3x8x40kg

Romanian deads: hook grip

3x8x60kg

LLC

4x15

Standing calf raise with f/squat harness

4x 15x 40kg

stretches and done

[icecream]

Loving your log!