Defection from the Mother Land

[bar-belle]

Sunday 2nd September

Day 4 Week 10

DE bench:

Bands with 30kg weight

12x3 speed bench

Incline close grip:

4x8x30kg PB

Side lat raise s/s with rear delt flyes

4x8

Upright row:

4x10x18kg

Bicep curls

10x10x18kg :twisted: PB

(Me to coach I think the weights a bit heavy can I do 5 sets and then drop the weight a bit for last 5 sets....answer NO!...me oh k :? )

Did it every last rep and now glad I didn't give up

Home for tuna/cottage cheese/kumara rosti/ apple crumble and icecream with custard =P~

Monday 3rd September

Week 11 Day One

ME squat

wanted to test my raw squat then jump in the gear and go from there.

Lots of warmups as piriformis still sore :?

Raw:

bar

1x5x30

1x5x40

1x3x50

1x3x55

1x60 knee sleeves

1x65

1x67.5

1x70

1x75

add wraps

1x80

1x82.5

(really stoked with this as my raw squat had gone badly backwards before starting west side I could barley squat 60kg with wraps :oops: I think from all the use of equipment.)

added power pants/wraps

1x85 easy

add suit bottoms

1x90

straps up

1x100

1x110

1x120

1x125 PB probably could have done 130kg but decided to leave it there...really happy with that as my last lift in gear was 115kg and missed it on depth.

GM's

3x10 light for flushing

Stretched ++

protein/glucose/ choc thingys /maccas chicken/bacon burger (without the bun) and home for icecream/custard and a milky way...man I love carb backloading. Woke up this morning...hello abs 8)

Hobbling around abit today so will make sure I stretch the leg a lot and do a bit of rehab on it.

[drizzt]

Nice squats BB, congrats on the PB :clap:

I hear ya on the Raw going backwards while Equipped is happening. I'm raw for the latest training block ... and quickly found that I was back where I started after my holiday a few months ago, despite the >month and lots of PBs in equipment :shifty:

It'll come, keep it up :nod:

[bar-belle]

Nice squats BB, congrats on the PB :clap:

I hear ya on the Raw going backwards while Equipped is happening. I'm raw for the latest training block ... and quickly found that I was back where I started after my holiday a few months ago, despite the >month and lots of PBs in equipment :shifty:

It'll come, keep it up :nod:

Cheers Drizzt...I am enjoying lifting raw ..... the next few weeks though will be a mixture of both in the lead up to my next comp 8)

[bar-belle]

Last night session was ME Bench

Pretty happy with how it all went.

Tested my raw bench:

1x5x30

1x5x35

1x3x40

1x3x45

1x50

1x52.5

1x55

1x56 butt off the bench

1x56 RAW PB goal is to bench 60 raw by Christmas :nod:

Add shirt

1x3x60 2 board

1x65 1 board

1x70 - didn't take the bar out far enough an missed the sweet spot :doh:

1x70

1x72.5

Seated OHP:

3x10x20lb

Side lat raise:

3x10

Wrist curls:

4x10x20kg

Reverse curls:

for flushing

4x10xezicurl bar

Flyes:

3x10 light

BPD x 150

and then it was home for 1/2 a cheesecake and choc sundae...not to mention the tuna/cottage cheese and kumara rosti =P~

[bar-belle]

DE squat:

Movement tonight was speed sumo deads:

warmups 1x3x60,62,79,75,80

10x3x87.5kg (65%)

GM's

3x8xlight (25kg)

Romanians:

3x8x60kg

DB rows:

4x8x25kg

Band rows:

4x8xorange bands

Standing calf raise:

4x12x60kg

Landmines:

4x10x20kg

Post training shake/dextrose.....1 slice of THE CAKE LADY'S (AKA red machine and his partner's awesome cake shop) lemon slice and half a piece of red velvet cake =P~ If you are ever in Orewa check them out...devine cakes..

and home for tuna/cottage cheese/kumara and a choc bar...and yes I can have all this and more :nod: (if I choose :pfft: )

Going to watch the NI bench press champs tomorrow...good luck to all the lifters...go hard! and then off to town with my man to the Stamford Plaza Hotel for a little break away!!

[bar-belle]

Went to the bench comp this weekend and watched one of the crew take out an NZ record 8)

Went away for the night...got food poisoning (KFC Lynfield....will not eat there again :twisted: ) spent Sunday in bed so no training which pissed me off majorly.

Back into it today after some good nutro and lots of water.

Had an awesome training session with the crew in the shed.

Day 1 Week 12

ME Squat:

Rack pulls (from below the knee)

1x5x60

1x5x70

1x5x75

1x3x80

1x3x85

1x3x90

add belt

1x100

1x110

1x115

1x120

1x125

1x130

1x135

1x140 PB

1x145 PB \:D/ possibly a little more there too. Gain of 10kg on last rack pulls.

Good mornings:just for flushing

3x8xbar

Romanians:

4x8x60kg

Chest supported rows:

5x8x20kg

Standing calf raise:

4x12x60kg

stretch and fin...decided to leave abs for next time

Did manage to sneak in some toffee pops and caramello choc post training and am about to tuck into tuna/kumara...apple crumble and frozen yoghurt =P~ CBL is sooooo easy.

[bar-belle]

Training Wed

Day 2 week 12

ME bench:

bench:

1x5xbar

1x5x30

1x3x40

1x2x45

1x50

add shirt

1x2x60

1x65

1x70

1x71

1x71 average shirt session...just didn't feel like it was right

Flat DB press:

1x5x25lb

1x5x25lb

1x3x20kg

1x3x20

1x2x20kg

Incline CG:

4x8x25kg

Standing OHP:

5x5x22.5kg

Hammer curl:

4x10x8kg

Friday day 3 week 12

De Squat

SSB wide stance box squat

warm ups

10x3x45kg

Pause squat:

6x3x45kg strict 3 second pause

LLC

4x10

CG pulldown

2x10x45kg

2x10x55kg

T bar row:

2x10x20kg

1x10x30

1x4x40

1x5x40

1x6x40

1x8x40

Abs:

supported leg raise with extended legs

5x10

stretch.

protein, chokito bar then home for pizza, icecream and jam toast (I have missed eating toast :? )

Will be training solo for the next few days as the boys are going fishing and leaving me to hold the fort...it will be so quiet with no smack talk :pfft:

[Big john]

looking strong in the northern front!

[steak]

small children hide when you get those guns out :pfft:

[Daniel]

Looking strong :nod:

[bar-belle]

looking strong in the northern front!

cheers matey :grin:

And to Steak...am I really that scary :pfft:

Looking strong :nod:

Thanks Dan...work in progress :nod:

Sunday Day 4 Week 12

Solitary training session today..the boys are going away tomorrow so were busy doing bloke stuff :roll: but I was solid and training in the gym

DE Bench:

Flat bench

9x3x35kg speed work...changed grip every 3 sets beginning with max to just under med.

Floor press:

4x8x35kg PB

OHP standing:

6x4x25kg

Side lat raise s/s rear delt flyes:

4x8

DB flyes: light

3x10

cheat curls s/s with 21's x 3 sets

cheat curl (20kg) 21's at 13kg

Band pressdowns x 150

protein shake with a picnic bar...home to have tuna/rostis and lemon cheesecake icecream nom nom

Bar-belle over and out :wave:

[Viking Power]

training looking great mate Pb's all over the bloody place keep it up good stuff ya tank :wink:

[Old Bull]

PBs coming thick and fast Rach :clap: and to boot a pretty good Gun Show too :clap:

[bar-belle]

training looking great mate Pb's all over the bloody place keep it up good stuff ya tank :wink:

thank you sir :salute: just loving my training right now and have enjoyed the raw focus TBH 8)

PBs coming thick and fast Rach :clap: and to boot a pretty good Gun Show too :clap:

Cheers OB I'm determined to fight gravity and age ...just gotta train harder aye!

[bar-belle]

Week 13

Day 1

ME squat:

Raw

1x5x30kg

1x3x40

1x3x45

1x2x50

1x2x60

1x65

1x70 wrapped knees

add suit

1x2x85

1x2x95

1x2x100

1x110

1x110 probably will be opener for comp...all going to plan

Good mornings:

3x8xlight

DB row

4x8x20kg

Barbell shrugs:

4x8x40kg

Wrist curls:

4x10

protein shake, 3 pieces of choc (cheers Tin Tin)...then off to Maccas with the kids...lamb burger minus the bun, home for icecream and a flake....yeahh

here's a little bit o squat from last night

[bar-belle]

Day 2 week 13

Me Bench:

Raw

1x5xbar

1x5x30

1x5x35

1x3x40

1x2x45

1x47.5

1x47.5

add shirt

1x3x60kg 2 board

1x65

1x67.5 happy with that

Close grip incline bench:

4x6x30kg

Seated DB press:

4x8x25lb

Bicep curls:

4x10x18kg

DB flyes:

3x10 light

Weighted cable crunch:

4x10x35kg

150 x BPD

protein, some of Rikki's decadent choc cake =P~ thanks mate :grin: home for tuna/avocado/rosti and sticky date pudding with custard oh lawdy it was goooood.

Back to no carbs tomorrow 8)

[bar-belle]

Did a bit of GPP yesterday as the body was a little sore...must have been the right thing to do...feeling good today :grin:

DE squat tonight

SSB box squat:

10x3x45kg

Pause squat:

6x3x50kg

Romanians:

4x8x60kg

Chest supported rows:

4x8x20kg think its time to up the weight this is quite easy now :shock:

Band row: green bands

4x8

Standing calf raise:

4x12x60kg

Abs:

4x10

home to tuna/rosti/mayo and 2 pieces of cheesecake nom nom

with the comp only 7 days away now will change my training and leave out the max effort stuff...don't really feel the need for deload but will err on the side of sensible

[bar-belle]

Last training session was on Sunday 23rd Sept

DE bench:

flat bench:

10x3x35kg

Close grip incline:

4x8x30kg

Light OHP

4x10x20kg

Side lat raise s/s rear delt flyes:

4x8

DB flyes:

3x10

Landmines:

4x10x20kg

150 BPD

Monday 24th Sept

Agile 8 and stretching....was so wanting to do some weights but coach said NO!

Sticking to no carbs so far this week until tonight will put 30g in and then Friday night will have a refeed :twisted: as I will weigh at 9am Friday....not worrying about weight so much this comp which is a big relief as I usually stress about it and come in under by too much :doh:

This Saturday is going to be awesome...history will be made which I am very proud to be a part of and I will be reffing the bench only comp as NZ's first female CAPO ref 8)

[Android]

good to see someone else resting this far out from the Lifts :-D ... good luck and c u there!

[steak]

good to see someone else resting this far out from the Lifts :-D ... good luck and c u there!

having to hold her back

[Big john]

good to see someone else resting this far out from the Lifts :-D ... good luck and c u there!

having to hold her back

fuaark its gonna be

cheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeOICE! bro

[Old Bull]

Hope you have a great day tomorrow BB hit some PBs all the best

OB1

[bar-belle]

Hope you have a great day tomorrow BB hit some PBs all the best

OB1

cheers OB

[bar-belle]

Wow what a weekend!

Our first CAPO comp at CBC was a huge day. I am very proud to be a member of this organisation and I would just like to say a massive thanks to our support crew....from the spotter/loaders who did a lions share of work, to the of team referees, our MC's and of course Emma who ran the table like a pro :clap: . Without all of you it wouldn't have happened. To our sponsors (you know who you are:) ) thanks for getting behind us. Peter Weatherall CAPO president cheers for coming to lift with us and for being an all round "Good Bugger" Also to the lifters who came along in large numbers. 22 registered CAPO lifters and the huge flight of novice lifters....who all had a great time and shifted some tin! Big ups!

On a personal level...being part of the management team, undertaking grading as a referee and then competing in the CAPO flight was pretty cool.

In the Master 1 category at 56.1kg I got a comp PB squat 120kg, PB bench 72.5kg and deadlift PB 145kg total 337.5kg and also set our CAPO NZ national records in all three lifts + total. Very happy with that! Thanks to Damo my lovely man who is my staunchest supporter for preparing me for the day xxx

And a mention for my very patient kids who spent 14 hours at the gym that day....love you :kiss:

[Big john]

you were awsome on the platform!