Sunday, November 22, 2009

Nov 22, 2009

All over bar the shouting........

Last squat session today.  Thought it best to be in good company for my last squat session, so I  traipsed down to Richmond to train with Southern.  Given that I usually only bench with them I asked first if it was ok especially as I'm the only female from the club doing the full 3 lift comp.

Arrived at 11am but the gym wasn't open, so we're left standing outside in the cold, 20 mins... 40 mins... are they going to open?  Eventually at 12.00  Simon suggested we head down to my gym, Defo, and do our squats...

Barx8, 60x6, 80x3, 100x3, 115x3, 125x2 135x1 145x planted! Thankfully Trav was spotting me.  The bar didnt feel heavy, I just didnt have my head int he right place and wasnt tight on the way down. Still I feel confident of a 145 on the day.

working backwards now...

Saturday Bench

- Note: Up at 4.45am to take Madii to the airport for schoolies!

Raw: 30x6, 40x5, 50x5 60x3,
Shirt: 70x2 (blocks) 80x2 90x2 (with a pause)

Friday  - rest.

Thursday Deadlift
Raw: 70x6, 90x5, 120x2, 140x1
Suite: 160x1, 170x1 180x1 185x stuck to the floor...

Wednesday - rest

Tuesday - Speed bench
Reverse bands - raw: 80x6, 90x5, 100x5, 105x2, 105x1, 105x1
Speed :52.5 8sets of 3
Tbar row: 25x10, 35x8, 35x8
Wide seated row: 60x8  x3ses 40 (with a pause) x8
Rear delts: 12.5 4set of 10

Monday Squat:
Raw: barx8, 40x6,60x6, 80x5,
Belt and wraps: 100x3
Suit: 115x3, 115x3, 125x2, 135x1, 145x1, 145x1

Good Mornings (pin 17):  40x8, 60x5, 70x5, 80x5, 90x3

Reverse Hyper: 50x8, 50x5, 50x8


Here's the first 145 squat from the Monday squat session.

So here I am  - all the heavy training is over.  Home alone all this week with Madii away.  I'll go into Defo on Tuesday for one last 'conditioning' workout  with 50% lifts for each squat, bench and deadlift.  Then rest up until comp day.

Only Simon and I from Southern are doing the full 3 lift comp but we have Tim, Yoji, Mami and Bill doing the Bench only comp and big Asher doing the deadlift only.  Should be a good comp for Southern.


PS:  Thanks for your comment Ali.  I'm fortunate to be very self motivated but also have a tonne of help and encouragement from my girls, Leigh, Southern PLC, Martyn Girvan and a number of good friends both CAPO and IPF without whom I would not have made it this far.


Saturday, November 14, 2009

Nov 14, 2009

Training review.


Max squat at Doherty's
Raw warmups to a triple on 100
suit on for a 110 triple, 120 double, 130 single
140 fail - went down but not back up - overthinking the process.
140 but shallow - loss of confidence
140 clean.

walkouts and shallow pin press @ 160 3x3
Good mornings 40/5 60/5 70/5 80/5 90/3

Speed Bench at Defo

Pin press  warmups up to 90 then 95x5x5
Speed  50 5x5
Bar pullups 5x5
Rear delts 15x15, 25x15 x2, 20x15
Biceps 20x10 x3
Cable bicep 20x12 x3

Wed - rest

Max Deadlift  - Stinking hot!
warm up raw to 120 sumo
belt on for 140
suit on for 150x2, 160x1 170x1 180x1 180xdropped it 180x1  (see video)

Friday - rest - massage.

Max Bench at Apollo
worked up o 70 raw - attempted 80 but failed.
Black shirt: 100 worked down from 3 board, 2 board, 1 board
Next rep was touch and go and too low to be legal in IPF but I got it up,
2nd attempt  was better bar placement
3rd attempt was a struggle to lockout - not sure how much Martyn helped on that one......

3 board 120x3
4 board 140x3
Lockouts definately not as strong this week.

Little black shirt is fitting better - no numbness, no pins and needles, no pain - per say, except for that of the actual press  :-)

I'm actually enjoying benching a little more now that I feel I am lifting an acceptable weight.  100kg @ 67.5kg bodyweight is respectable.  :-)

On pager today - last day of a very long week of P1...  Tomorrow is my eldest brother's birthday - 60!!   Actually it was last week but we're having a lunch tomorrow at my sister's.  Thank God I'm the baby of the family.  Sheesh, they're all getting old... not me  !!


Saturday, November 07, 2009

November 7 2009

Just when you think you are safe......


Gosh its been a while since I've been tested  - 15 weeks in fact.  I was beginning to think they'd forgotten about me.....

Anyhoo, training went well.  I worked up to 70kg raw and then put on the bigger shirt that I've had the sleeves taken in on, lets call him 'big red', and benched 80x2, 90x2, 95x2 off 2-board and then finally a single touch-and-go at 95kg.

Shirt off for blocks: 90x2 90x3 90x3
Dumbell tricep press: 20lb,25,42.5, 45, 45  all by 10 reps

By now it was getting late so time to submit to drug testing....

Friday, November 06, 2009

November 6 2009

The week in review

Monday: Squat
Still having a lot of trouble getting into the squat suit - fatty fatty boombah....
3x1 @135
Good mornings: triples up to 80kg
and accessory stuff.....

Tuesday: Speed bench
Pin press  5x5 @90 (approx 3 board height)
Speed 5x5 @50
and accessory stuff.....

Wed: Massage

Thursday: Deadlift
Into the dealift suit much easier having dropped almost a kilo since the weekend.
3x1 @175

Little bit lazy on the last rep - lost a bit of speed and didnt totally lock out, grip failed but then I was using the smooth bar which is sadly also bent...  :-(

Pause squats 5x5 @50 - trying to instill a motor action for keeping my knees out
Stiff leg cable pull thrus 3x30 @  80, 100 & 120

Friday: Chiro appt

Thanks for your comment Lifecare Sports Medicine Clinic.
I've pretty much used up all my Health insurance Physio cover for this year :-(
The Physio's at Melbourne Sports Medical center look after me pretty well.  That being said,
do you recommend anyone in particular?