Defection from the Mother Land

[bar-belle]

you were awsome on the platform!

aww thanks mate :grin: pretty happy with how the day panned out!

[teamfatboy]

Well done Rach, especially for combining competing and racking up PBs, with reffing :notworthy:

[red machine]

yeeeerp you rocked it all over, huge effort to hit those numbers while doing a 100 other things at the same time.....legend 8)

[bar-belle]

Well done Rach, especially for combining competing and racking up PBs, with reffing :notworthy:

Churr TFB :grin: I was a bit like Cat in the Hat lol but all good

yeeeerp you rocked it all over, huge effort to hit those numbers while doing a 100 other things at the same time.....legend 8)

Thanks Red...I had to pull it all together after my mishap in the warm ups :shifty: but very happy with end result.

[Android]

yeah thanks for your help on the day. you played every role, providing the necessities of life with jet planes for the weak and the weary :-)

thanks heaps, stella lifting too!

[bar-belle]

yeah thanks for your help on the day. you played every role, providing the necessities of life with jet planes for the weak and the weary :-)

thanks heaps, stella lifting too!

Haha it's all good...gotta look after the crew :grin:

Back into training this week.

Monday

Me day - sled

2x 60kg

1x80kg

1x85kg (lengths of the driveway that is :shifty: )

LLC

4x15

Romanians:

4x15x40kg

Calf Raise:

4x15x 40kg

Landmines:

4x10x20kg

Wednesday:

Me bench:

Incline bench

1x5x25kg

1x5x27.5

1x5x30

1x3x32.5

1x3x35

1x3x37.5

1x40

1x45

1x46 (bit of assistance TBH :wink: )

1x3x40

Reverse bench:

4x8 various weights ranging from 20kg - 35kg...first time doing this movement...felt odd

Triceps:

Simmons tri's destroyer

4x8

Simmons bench builder

20kg bar 3x8

(frizzled after that :pfft: )

Biceps:

4x10x18kg

OHP light

5x5x20kg

Abs: 4x10 leg raises

Friday

DE squat

Giant Camber Bar to high box with chain (20kg)

10x3x40kg

Pause squat (strict 3 seconds pause)

6x3x45kg

Romanians

4x8x60kg

DB rows:

4x8x20kg DB

LPD

4x12x45kg

BB shrugs

3x8x50kg

Doneski

Going to watch and cheer for Opti at his BB comp tomorrow at Sky City....last pic I saw of him he's looking fine :nod: :grin:

[bar-belle]

Training so far this week...

Sunday:

DE bench:

Flat bench

0x3x30kg

Incline close grip:

4x10x25kg

Seated OHP:

6x10x25lb

Press downs s/s bicep curls:

4x8/6x8

Machine ab crunch:

4x10x35kg

BPD x 150

Week 1 of new cycle WS training:

Day 1

Me squat

1x5x30kg

1x5x40

1x3x45

1x3x50

1x3x52.5

1x60

1x62.5

1x67.5

1x70 add wraps

1x72.5

1x75

1x77.5

GHR:

4x8

LPD med grip:

4x10x45kg

DB rows

4x8x20kg

Standing calf raise:

4x10x50kg

Day 2

Me Bench:

bench with chain (20kg)

1x5xbar

1x5x25

1x3x27.5

1x3x28.5

1x30

1x32.5

1x35

1x36

1x36.5

1x37

1x37.5 (1.5kg PB on last time I did this movement) \:D/

Incline bench reg grip:

2x8x27.5kg felt light

Standing OHP:

5x8x20kg

Side lat raise:

3x10 light

Bicep curls:

6x10x18kg

BPD x 150

Landmines:3x10x 20kg

Front delts are feeling a bit tired since the comp...have added more shoulder warm ups pre training and have added shoulder saver too.

Think hits to the tyre will need to become staple exercise pretraining!

[teamfatboy]

I found a good shoulder warm-up today, courtesy of Resene paints... it's a small room but doing it by hand... By the time it's patched, sanded, sugar-soaped and the first coat on, lots of shoulder work :shock: :pfft:

[bar-belle]

I found a good shoulder warm-up today, courtesy of Resene paints... it's a small room but doing it by hand... By the time it's patched, sanded, sugar-soaped and the first coat on, lots of shoulder work :shock: :pfft:

Hmm I could think of a more pleasant shoulder warm up

So last nights train DE squat.

Trained alongside the EMG boys...OMG :shock: so glad I'm not doing their training...seriously intense!

It was box squats for me 8)

Wide stance box squat with SSB:

12x2x45kg

Pause squats:

6x3x47.5kg put the weight up 2.5kg from last time

Romanian deads:

4x8x60kg

Barbell rows:

5x4x40kg

Reverse grip pulldowns:

2x8x45kg too easy

2x8x55kg

20kg standing DB side bends:

4x10

Slugged back a shake, snickers bar and a couple of CAPO lollies that our mate made...just like gummy bears but in the shape of a plate with our logo embedded. Very cool 8) :grin:

then home for tuna/rosti's/ peanut brownie and 2 large bowls of icecream and apple pie...CBL for life :pfft: :pfft:

[bar-belle]

Day four: Sunday 14th October

DE Bench

Flat bench

10x3x32.5kg

Incline close grip:

5x6x30kg

Skull crushers:

4x10x14kg

Rear delt flyes:

4x8x15lb

Face pulls:

3x10x25kg

DB Hammer curls:

3x8x20lb

Wrist curls:

4x10x20kg

BPD x 150

[bar-belle]

Monday ME Squat

Deadlift against bands - Orange no 1's

1x5x60kg

1x5x65

1x3x70

1x3x75

1x3x80

1x90

1x95

1x97.5

GM's -

4x10x35kg

GHR -

4x8

Calf raise -

4x15x57.5kg

Abs -

4x10

Left out rows etc as I have an aching proximal bicep tendon. Did what Louie calls a cuff complex (don't think I rc damage) which I will add to my usual warm ups and see if that helps but erred on the side of caution last night...heat pack and ibuprofen for the tx.....and feels just a little better today :shifty:

[bar-belle]

Me bench

warmups and cuff complex

Bench with chain:

1x5x20kg + 20kg chain

1x5x25

1x3x27.5

1x3x30

1x3x32.5

1x35

1x37.5

1x38.5

1x40 PB gain of 5.5kg from last week :shock:

Incline bench press reg grip:

4x8x25kg

Standing overhead press:

5x8x20kg

Side lat raise s/s rear delt flyes:

5x8

Bicep curl:

6x10x18kg

Band press downs

150

[Big john]

1x40 PB gain of 5.5kg from last week :shock:

Ooooooooooooooooooooooooooooooooosh!

light weight!!

[bar-belle]

1x40 PB gain of 5.5kg from last week :shock:

Ooooooooooooooooooooooooooooooooosh!

light weight!!

:grin:

[bar-belle]

Day 3

warm up dynamic with cuff complex

DE squat

Giant camber bar squat with chain to box:

2x3x bar + 20kg chain

12x2x45kg fast reps minimal rest

pause squats:

6x3x47.5kg

heavy walk outs with break at knees: belt only

3 singles x 100kg

2 singles x 120kg :shock:

romanians:

4x8x60kg

barbelle rows:

5x8x40kg

abs: 4x10

stretch

protein/chokito bar then home for tuna/rostis/cheesecake and icecream =P~

Feeling Mcfrizzled :shifty:

[Abbey]

Just read the post about your results from your competition. YOU ARE TANK! That was awesome lifting and i guess you feel even better that every lift was a PB!

I am wanting to do a competition at some stage but how do i go about doing this as there are no barbell clubs in my town

[bar-belle]

Just read the post about your results from your competition. YOU ARE TANK! That was awesome lifting and i guess you feel even better that every lift was a PB!

I am wanting to do a competition at some stage but how do i go about doing this as there are no barbell clubs in my town

Thanks Abbey...I'm training for our deadlift comp in Dec now 8)

Look around for a gym comp or similar they are great to have a go without having to sign up. We are hoping to run a CAPO comp in the South Island at some point once we get our delegate up and running...you could always jump on the fun jet and come up our way you would be most welcome

[bar-belle]

Sunday 21st October

DE Bench:

Bench press

10x3x35kg

Skull crushers

4x10x15.5kg

Forced Negatives

5x5x20kg

Face pulls s/s with rear delt flyes

4x8

Hammer curls

4x8

BPD x 150

Week 17

Day 1 Monday 22nd October

ME Squat

SSB to low box with plate

1x5xbar

1x5x40

1x5x45

1x5x50

1x3x55

1x3x60

1x3x65

1x3x70

1x75

1x80

1x85

1x87.5

1x90

Good mornings

4x8x35kg

Lat pull downs

4x10x45kg

Band rows orange no 1

4x10

Calf raise

4x14x40kg

DB side bends

4x10x20kg

Stretch and eat

[startinfromscratch]

Stretch and eat

stretching.... that old chestnut.... :toilet:

when will it be my turn to stretch

[Big john]

this journel needs a ressurection

[bar-belle]

this journel needs a ressurection

Aww did you miss me

So here's a bit of a roundup...............

Still training using WS Barbell Methods and loving it! For me personally this has been the best system of training I have ever done and I seem to be getting good gains from it now that I've been lifting for 6 months doing DE/ME lifts each week. I still believe that Sheiko is a great peaking cycle and may go back to it one day but for now I will just stick with Louie :grin:

Competed in the Capo National Deadlift comp in Dec 2012....raw 135kg deadlift...took Female Overall and was ranked 5th in Australia/NZ for this comp..so pretty happy with that!

Stats at the moment:

Previous comp weight 58.9kg (Dec 12) normally compete at 55kg but have gone up a bit...weight is... well lets just say it is up a bit on last year :shifty: but it's all good...I know that I can strip it down if I want to.

Squat 100kg raw (knee sleeves/belt only)

Bench 67.5kg raw

Deadlift 135kg raw

My goal last year was to bench 60kg raw by Christmas and I came in a day late on Boxing Day :wink:

Training goals this year:

Bench 70kg raw

Squat 100kg raw

Deadlift 140 raw

Haven't thought about my equipped numbers too much...may have to buy new gear :pfft:

Would love to get to Capo Nats in Tasmania in August or failing that WPC Worlds in Sydney 2014 as well as doing some local comps later this year.

Barbelle over and out