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

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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.

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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.

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