tag:blogger.com,1999:blog-293204202024-03-14T15:22:06.498+11:00Vicki O'BrienCONFESSIONS OF A POWERLIFTER AND CAFFEINE ADDICTVickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.comBlogger481125tag:blogger.com,1999:blog-29320420.post-17125409320394381372013-12-31T19:17:00.000+11:002013-12-31T19:17:07.382+11:00Ooops!I did it again.... Could be a hit song hey?!<br />
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Meh, the past few months have been jam packed and flown by in the blink of an eye...<br />
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I became a grandmother again, with little Mia being born on November 17th.<br />
I've completed the PA coaching course and passed the exam. <br />
I've been on P1, more often than not - such a drag....<br />
And... I sat thru a week long training course at work and passed my OCP exam (on my birthday!)<br />
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I still dont have title for the land I bought and have had to find a new place to live (again) as I was unable to extend my rental lease... So I am moving again in early Jan - blahhhh. (although the new place does have a dishwasher and aircon - a bonus for summer (if/when it arrives).<br />
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I competed at the Commonwealth and Oceania Championships in New Zealand, with some moderate success. Entered the 'Open' Division, struggled like crazy to get under 63kg, despite some severe dieting, ended up in the sauna the day before the comp to get the last 1/2 kg off.<br />
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The 2 months leading up to the event saw me having huge doubts about whether I could do it. Getting back in equipment was not easy, not like riding a bike. I thought I'd never be comfortable and the weight felt like a tonne. I was fortunate to have great training partners during that time, especially Dave &Tommy for squats, Bro, Jason & Big Cam for bench and Luke for deadlifts. They got me thru, they got me over the line!<br />
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All the equipped ladies were scheduled to lift on day 1, in the morning, but the breakup of the lifting groups saw me on my own in the second flight of lifters. We were very limited for coaches as everyone was arriving at different times of the week depending on their lifting timetable. The sharing of coaches didn't work too well will the few coaches we had concentrating on the girls in the first flight. John Myers kept checking on me thankfully, but I know he was stressing a little as he was lifting in the next session, and would have head off for his own weight-in and gear check.... So mostly on my own for warmups, my plans went out the window as I tried to work in with the Canadian team who were kind enough to help load the bar, but its unnerving to warmup without spotters and no-one to double check depth... Not feeling confident I lowered my opener 130. Wayyyy low, got wayyy low for depth too. Still not feeling confident I only went up 5kg, all whites again. Decided to try and make up some ground, jumped 10kg to 145kg. What a grind... but I got it, but I was already on the backfoot, with Aimee from NZ leading with a 162.5 squat...<br />
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If I thought the squat was bad, bench was going to be worse, hearing from the first flight that the press calls were extremely long, and again very little help with warmups, except to get my shirt on, again I cut my warmups and touching in the shirt was near impossible without a couple of sets to work it down, a luxury I didn't have, and a coach who didn't know me, bombed my confidence with doubts, so I lowered my opener way low again. Hit all 3 attempts 80, 85, 90. In hindsight, I should have backed myself and left my opener where it was, I had a little more in the tank for bench.<br />
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Deadlift... My biggest lesson learned here... Opened with an M2 World record, and easy opener, got it and my mind just switched off. Went for 190, which I've pulled so many times before and dropped it.... 3rd attempt... fade to grey.... lights are on but nobody's at home. I've done this before, once the first deadlift is done, I just switch off. Something I need to address, mentally! Not a strength issue, I need to find the trigger to switch back on. Something to work on for 2014.<br />
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Here's are few more pics from the comp: <br />
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And here's where it failed... so close...</div>
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Finally able to relax and eat up, my weight jumped back up to 65kg in no time. It felt good! Until....<br />
The night I got home from NZ, I woke about 3am... Violently sick... I thought it was food poisoning, but it lasted over a week... nausea, vomiting, diahorrea. If it didnt come up, then it went straight thru. Gross huh? I lost so much weight, rock bottom under 62kg. And to top it off, sciatica pain! I couldnt lie down, I couldnt stand up, I was so much pain. My plans to go back to training to do some high volume recovery training were dashed. Stretching made it feel good, so after I was over the worst of the virus I went into the gym for some strechting. 5 mins with Bro and a bit of active release and it turned the corner. The man is a miracle worker.<br />
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So now its the end of 2013. Time to start planning for 2014.... Time for shit to get serious!<br />
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Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com6tag:blogger.com,1999:blog-29320420.post-73186725832615698092013-10-01T10:32:00.000+10:002013-10-01T10:33:23.821+10:00Next 4 week block - Sheiko 31 plus equippedSaturday's bench session went better than expected. Trained with Jason, Cam and a new guy whose name escapes me right now. 100kg off the 3 board, which felt incredibly heavy and then back down to 80 for a triple off the 2 board. Was great to be back in a crew for training. Pushed a little harder - pulled up a little sore the next day. Shoulder a bit worse for wear, but I just have to deal with it.<br />
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Monday, started Sheiko 31. First time on this program. Raw squat to sets at 70% in a wave. ie 1 set of each 2reps, 4 reps, 6, 8, 7, 5, 3. Then suited up for speed work off a parallel box 85kg 8sets of 2 trying to get back int he groove for equipped squatting. Quite sore today :-)<br />
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Tomorrow, morning training = raw bench and stuff, physio appt after work and then back to ESP to train with Luke - Deadlifts! Training with Luke will really bolster up my deads, he's a very strong lightweight raw deadlifter and has some very specific goals for his lifting. If I can ride along on his training, the WR in December will be guaranteed!<br />
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Importantly now I need to find my camera, don't think I've spotted it since the move. Need to start videoing my training again. I really need a proper little video camera instead of the circa 1995 canon powershot camera. Bottom of a a long list of things I'd like tho' I'm afraid. It will just have to wait.<br />
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<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1tag:blogger.com,1999:blog-29320420.post-40017014666333680422013-09-26T14:55:00.000+10:002013-09-26T14:55:27.958+10:00For Jay R.<!--[if gte mso 9]><xml>
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<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Absolutely Louise, Facebook and social media in general has taken me away
from the blog.<span style="mso-spacerun: yes;"> </span>A quick one liner<span style="mso-spacerun: yes;"> </span>here and there and it’s no longer newsworthy
or blogworthy.</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">3 weeks ago <span style="mso-spacerun: yes;"> </span>I resumed training
starting sheiko 39, shoulder feeling somewhat better after the cortisone, but
still niggling....<span style="mso-spacerun: yes;"> </span>But the week didn’t
go as planned or rather it did, but the plan was not well planned.</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">A work training event in the U.S. which<span style="mso-spacerun: yes;">
</span>I committed to attending via web conference had me getting up at 2 am
Tuesday thru Saturday. Wednesday's deadlift session was done on auto pilot!
Friday's session I postponed until <span style="mso-spacerun: yes;"> </span>Saturday and as I had a massage booked for 8
am training was cut short!<span style="mso-spacerun: yes;"> </span>The following
week was a little better although being on P1 all week I needed to be at
training by 5.40 latest which means getting up at the glorious hour of 4.40am</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">Got a solid week of training in, pretty pleased about that and a new pair
of Tommy Kono knee sleeves made squatting this morning more comfortable.</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">As I’m approaching the end of this cycle now, I thought it best I test my equipped
lifts, it’s been so bloody long since I’ve lifted in my kit.<span style="mso-spacerun: yes;"> </span>Squatted straps down and just knee sleeves.
Worked up to 3 triples at 110kg. Felt disgusting! Slow, heavy and uncomfortable.
A far cry from 150kg last year at Nationals.<span style="mso-spacerun: yes;">
</span>This is going to take some work!!<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-spacerun: yes;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-y4U0gEENNR0/UkO9YorSXPI/AAAAAAAAB6E/rjsIRP-OHf0/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-y4U0gEENNR0/UkO9YorSXPI/AAAAAAAAB6E/rjsIRP-OHf0/s200/photo.JPG" width="113" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Welts from the squat suit.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
</span></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-spacerun: yes;"></span>Next test, last weekend, was deadlift. Full kit, straps up. Pulled 180kg
with a little still left in the tank – so surprised at that, <span style="mso-spacerun: yes;"> </span>I had expected much worse. <span style="mso-spacerun: yes;"> </span>Feeling good for the 200 I need to take back
the M1 World record in December.<span style="mso-spacerun: yes;"> </span>This
weekend, a little play in the shirt, perhaps just some board work. I’m not expecting
great things given the bursitis hampering my bench press progress.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">With Commonwealth/Oceania Championships looming I’ve decided it’s time to
come out of my self-imposed exile from group training.<span style="mso-spacerun: yes;"> </span>Have tee’d up with Dave to jump in on Fridays
to squat heavy (equipped) and Saturdays to start shirting up for bench.<span style="mso-spacerun: yes;"> </span>And Luke has invited me to join in his ‘deadlift
parties’ as he calls them.<span style="mso-spacerun: yes;"> </span>I’m looking
forward to hard sessions.</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;">In non-lifting news, Bridgette has layed her first egg. The white one on the left is hers. Granted, she is not a laying hen, so not a bad effort :-)</span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-layout-grid-align: none; text-autospace: none;">
<span lang="EN" style="mso-ansi-language: EN; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-29HrQyLRnIk/UkO9oMafO0I/AAAAAAAAB6Q/sRQ99zPGAOo/s1600/IMG_7268.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-29HrQyLRnIk/UkO9oMafO0I/AAAAAAAAB6Q/sRQ99zPGAOo/s200/IMG_7268.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bridgette's egg compared to a normal sized egg.</td></tr>
</tbody></table>
</span></div>
Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-80970592190458532732013-08-29T15:00:00.001+10:002013-08-29T15:00:20.398+10:00Is anyone even reading this...I havent updated the blog for 6 months. 3 Comments and 1 email is the total sum of feedback in that time.... Do I continue to blog? <br />
<br />
A lot has happened in the past 6 months. In summary:<br />
<br />
Jan 28: My first venture back into equipment after shoulder surgery and I tear the meniscus in my right knee while squatting. Wasnt even heavy, 110kg (1/2 suit and knee wraps) Couldn't walk!<br />
<br />
Feb 7: In for knee surgery to clean up the tear. <br />
<br />
March: Commence rehab and bench training.<br />
Put my house on the market.<br />
<br />
April: Commence training (light) sheiko.<br />
House sells (4 month settlement)<br />
Develop a bakers cyst at the back of my knee, which causes my leg to swell and eventually the cyst bursts inside - Yumm! :-( <br />
<br />
May: Recommence rehab and light training. <br />
<br />
June: Purchased a small parcel of land out woop woop in Chirnside Park - title not completed. (waiting still). Benching 70kg as a 1 rm - happy with progress.<br />
<br />
July: Move into rental place from hell. Heating not working - middle of winter. No Cooling for the upcoming summer. No room to swing a cat. AND, by now, my shoulder is giving me hell because of all the benching volume - bench numbers regressing, max 1rm down to 60kg :-( I'm having to cut training and people are starting to ask me "Do you even lift?" FML <br />
<br />
August 18. First raw comp Squat 90 /95 /100(x) Bench 60 / 65 /67.7 Deadlift 145 /155 / 160.5(x)<br />
<br />
Worst comp prep ever, couldnt shift my weight and a week out still had 2kgs to drop. Ended up sitting in the sauna at Genesis Gym in Ringwood off and on for 3 hours. <br />
<br />
Comp day was not very stressful, unlike an equipped comp, there wasnt the sense of urgency that comes with making sure your equipment is right before you waddle onto the platform. The last dead was an attempt at a National record in the 63kg open class. Not a chance... And an ASADA represenative was waiting for me as I came off the platform.<br />
<br />
Totaled 317.5 which is an EliteII total, won my weight class and place 2nd overall, missing by just a few points... Rankings have just been posted on the PA website. I'm sitting in 3rd place in my weight class and 17th overall Nationally. <br />
<br />
Post comp visit to the physio and then the sports doc, confirmed rotator cuff/ shoulder impingement - likely due to overuse (benching too much cos I couldnt squat...) Doc went straight in with cortisone. Have taken the past 2 weeks off benching and only went back to the gym this week to squat. Shoulder feeling good, squats feeling hard.<br />
<br />
The plan going forward.... Another month of Raw sheiko training then back to equipment and start gearing up for Commonwealth Championships in New Zealand first week of December.<br />
<br />
Do I continue to blog? <br />
<br />
<br />
<br />
Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com6tag:blogger.com,1999:blog-29320420.post-71701110413604894792013-01-31T12:19:00.000+11:002013-01-31T12:19:18.325+11:00Jan 31, 2013<u>10 weeks </u>post right shoulder reconstruction and I've been given the go ahead to start a benching program! Hooray! Tested my bench Wed Morning:<br />
<br />
bar (20kg) 15 reps<br />
25kg 15 reps<br />
30kg 15 reps<br />
35kg 10 reps<br />
<br />
<br />
Checked back in my blog to compare with my left shoulder reco.... Note: This post was <u>14 weeks</u> post surgery<br />
<br />
<br />
<i>Feb 27 2011</i><br />
<i>Whoops! There goes another month!</i><br />
<i><br /></i>
<i>Tuesday marks 3 months since my shoulder surgery - 3 months! Tomorrow I have my 3rd post op review with Mr Hoy. it will be interesting to hear what he thinks of my progress and perhaps some explanation for the dull ache in my shoulder, the flicking sensation and shooting pain in the front deltoid when my arm moves across the front of my body.</i><br />
<i><br /></i>
<i>For me, if not for being a lifter I'd be quite happy with the range of motion, but i need more to get comfortably under the bar to squat. I'm almost there. Looking in the mirror I can still see significant muscle loss on the left and my traps are not symmetric. In fact the left side (operation side) is higher than the right and this contributes feeling uncomfortable under the squat bar. My left arm, bicep and tricep, and latissimus are all quite weak. :-(</i><br />
<i><br /></i>
<i>I'm box squatting raw using the safety squat bar with about 65kg max and doing 5x5. I'm not allowing myself to put on a squat suit until I can squat with the straight bar - that will be the reward.</i><br />
<i><br /></i>
<i>I'm am permitted to bench the bar (20kg) - woo-hoo! I tried benching 30kg and it hurt too much - this is going to be a long road back.</i><br />
<br />
<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com3tag:blogger.com,1999:blog-29320420.post-35344771289001146052013-01-17T15:24:00.001+11:002013-01-17T15:24:43.649+11:00Jan 17 2013Mid January already, time flies when you're squatting 3 times a week. <br />
<br />
Post op review last Monday was positive. Can start with some strength training although at least another 2 months before I can go heavy. Having fortnightly physio, mostly still involving mobility but from Friday I can add in some light (5kg) dumbell press - neutral grip,some dumbell rows and shrugs. High rep, light weight, slow tempo. All about control. So not too much there, best I keep squatting 3 times a week and just add these in to each session at the end..<br />
<br />
***<br />
<br />
Training looks like this at the moment:<br />
<br />
Monday: Heavy<br />
Belt squat - work up to max 1rm, 3 sets (High box)<br />
Reverse hack. 60kg 8x5<br />
Glute/ham raise<br />
Abs<br />
Sled<br />
<br />
Wednesday: Volume<br />
Spider bar 4-5 warmup sets then 5x5 at nn kg currently at 60kg<br />
- (adding 2.5kg each week until I stall)<br />
Good mornings or back attack....<br />
Side sled<br />
abs<br />
<br />
Friday<br />
Belt squat - speed 8x2 (low box)<br />
Single leg squat<br />
Back raise<br />
Abs<br />
Sled<br />
<br />
***<br />
<br />
Chucky has suggested switching around to do sled first to pre fatigue so in a couple of weeks I'll do that so that my body does become accustomed to the above routine. Gotta keep it fresh!<br />
<br />
Need to pull my head in with the diet, clean it up a bit. Have put on a few kgs over Christmas, well who hasn't.. Anyways, need to drop about 4kg. Ughhhh.....<br />
<br />
***<br />
<br />
Outside of training, I'm attending a summer intensive course for French, not really what I had expected. 5x3 hours classes, but not revision, just conversation topics. Never mind I'm sure it will still be beneficial, so I need to find some time for grammar revision on top of this. Perhaps I should blog in french?<br />
<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-56782677067305688382012-12-07T18:05:00.003+11:002012-12-07T18:05:47.948+11:00on the other side of sugerytyping one handed (left handed) sux shit. <br />
<br />
The shoulder reco went well, same tear, same repair, just other shoulder. currently in an immobilizer sling 24x7....<br />
<br />
Here are some photos pre surgery and a couple of days after...<br />
<br />
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<a href="http://1.bp.blogspot.com/-zGVW6FNokv4/UMGSzMcVcmI/AAAAAAAAB4Y/GM-ZE0Iudq0/s1600/biceps1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="264" src="http://1.bp.blogspot.com/-zGVW6FNokv4/UMGSzMcVcmI/AAAAAAAAB4Y/GM-ZE0Iudq0/s320/biceps1.jpg" width="320" /></a></div>
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<a href="http://4.bp.blogspot.com/-VOdh-IIBKmg/UMGS14m0LzI/AAAAAAAAB4g/LPC0BnUFPCk/s1600/biceps2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-VOdh-IIBKmg/UMGS14m0LzI/AAAAAAAAB4g/LPC0BnUFPCk/s320/biceps2.jpg" width="281" /></a></div>
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<a href="http://4.bp.blogspot.com/-whCOTFOynRw/UMGS4GcFBKI/AAAAAAAAB4o/fy-wVEjqgU4/s1600/biceps3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="http://4.bp.blogspot.com/-whCOTFOynRw/UMGS4GcFBKI/AAAAAAAAB4o/fy-wVEjqgU4/s320/biceps3.jpg" width="320" /></a></div>
<br />
<br />
4 days after and biceps still asleep - see how it hangs....<br />
<br />
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<a href="http://4.bp.blogspot.com/-0Hp1GjQ_-QY/UMGTcvhaP1I/AAAAAAAAB44/xF2ssPQY1bE/s1600/bicep1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-0Hp1GjQ_-QY/UMGTcvhaP1I/AAAAAAAAB44/xF2ssPQY1bE/s320/bicep1.jpg" width="209" /></a></div>
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<br />
1 week after - check out the bruise!<br />
<br />
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<a href="http://3.bp.blogspot.com/-9aTTcpX6yRo/UMGT-1VIpLI/AAAAAAAAB5I/Gh7qnEfCS0M/s1600/shldr.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-9aTTcpX6yRo/UMGT-1VIpLI/AAAAAAAAB5I/Gh7qnEfCS0M/s320/shldr.jpg" width="239" /></a></div>
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2 and 1/2 weeks after - front scar.<br />
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<a href="http://4.bp.blogspot.com/-CBuxVUuC63k/UMGUaPVIUYI/AAAAAAAAB5g/sl5EWS3FlAg/s1600/scar1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-CBuxVUuC63k/UMGUaPVIUYI/AAAAAAAAB5g/sl5EWS3FlAg/s320/scar1.jpg" width="264" /></a></div>
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Will post some more about it when I have two hands to type with!Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com2tag:blogger.com,1999:blog-29320420.post-10790469949687097482012-10-26T15:08:00.001+11:002012-10-26T15:08:18.697+11:00Surgery booked<br />
<br />
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<span style="font-family: "Arial","sans-serif"; font-size: 10.0pt;">Surgery is booked with Mr. Greg Hoy on
November 19 at Glenferrie Private Hospital.
So I have 3 more weeks of hardcore training left. I know what to expect
this time and how the rehab will go. Should be no surprises!<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10.0pt;">However this time I'm at an advantage
being able to train right up until to and including the day I go in. Unlike my
left shoulder, where I competed at world masters, went on a 6 week holiday then two weeks later went in for surgery. I should not lose so much condition this time
when I take the two weeks off training
after the OP.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10.0pt;">The unusual thing with this injury is
that I CAN still bench... still hitting
a single at 72.kg the other week, deadlifting is fine (as before) This morning
pulling 170kg for a triple off 7 cm (3inch) mats. It’s squatting that is a
problem. Just cannot get under a
straight bar or even a cambered bar for that matter! Luckily at ESP there is a variety of SS bars
I can use. But to compete I need to get under a straight bar... hence the
surgery.... Anyway after getting my left
shoulder done I went from a 90kg bench to a 100kg -110kg bench, so according to
my theory I should come back with at least a 120kg - 130kg bench in 12 months
right? :-) In time for IPF Open World in Norway.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10.0pt;">So that's the plan... <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10.0pt;">I'll post up some ‘before’ pics -
shoulder, back, bicep. I remember the most frightening thing was seeing my
bicep for the first time after surgery, I thought the tendon had been
cut... It was just hanging like a golf
ball in stocking in the crook of my elbow, it was still asleep!<o:p></o:p></span></div>
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Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-734652128758930242012-10-04T09:48:00.001+10:002012-10-04T09:48:58.970+10:00MRI Results<br />
Findings:<br />
=======<br />
<br />
The AC joint is normal, there is no undue degeneration and no evidence of narrowing of the subacromial space.<br />
<br />
Considerable thickening of the subacromial bursa and there is a moderately diffuse tendinopathy involving the distal 2cm of the supraspinatus extending into infraspinatus and there is also a moderate tendinopathy of subscapularis.<br />
<br />
Undersurface fraying of the footplate of supraspinatus is evident, there is a moderate sized joint effusion with evidence of synovitis.<br />
<br />
The labrum anteriorly is abnormal demonstrating truncation and a cleft involving the inferior third and there is almost certainly an irregular SLAP lesion with fraying of the anchor.<br />
<br />
Conclusion:<br />
=========<br />
<br />
Widespread cuff pathology involving the distal 2cm of the supraspinatus and the anterior half of infraspinatus with undersurface fraying of supraspinatus, no full thickness tearing, no muscle wasting.<br />
<br />
Mild insertional tendinopathy of subscapularis.<br />
<br />
Fraying of the labrum anteriorly with a small cleft from 3 o'clock through the 6 o'clock and an irregular chronic SLAP lesion.<br />
<br />
Extensive loss of cartilage involving the inferior third of the bony glenoid with varying size of subcortical cysts, moderate sized joint effusion with evidence of synovitis.<br />
<br />
<br />
***<br />
<br />
Some of the above I've been living with with out any issue. The evidence of osteoarthritis is one of them. Knowing what now is causing the pain is the key. Likely the small tendon tear and resulting tendinitis along with the (pre-existing) slap lesion is the problem. I've been referred to Greg Hoy, who repaired my left shoulder 2 years ago, for a surgical opinion / arthroscopic evaluation. My appt is next Friday - Oct 12. Surgery tentatively booked for Nov 19. This should give me time to recover and rehab in time for Worlds in 2013.<br />
<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-90908223245841511762012-09-20T15:11:00.003+10:002012-09-20T15:11:37.852+10:00Shoulder woesAfter having about 5 weeks off upper body training my shoulder is feeling a little better. It doesn't ache so much during the day but still cant get a good night's sleep , if I roll onto it while I'm asleep I wake with it aching. I still need Naprosyn to deal with the inflammation.<br />
<br />
Most frustrating is that I cant get under the bar to squat. Fortunately at ESP there is a multitude of bars to choose from so with a SSB I'm able to keep training. I've been truing a cambered bar, but it take about 20 mins before I can reasonably deal with the bar. but cannot grip the bar tight. Benching is painful in a different way, it just very tight and weak. Deadlifting - no problem :-)<br />
<br />
Back to the physio, and he's not too happy with the progress and the fact that in some position where I should have no pain, I have pain without any force or pressure being exerted. So, its back to Ben next week to organize an MRI to check for any tears or labral damage.<br />
<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com2tag:blogger.com,1999:blog-29320420.post-11164297892369998242012-09-07T13:12:00.000+10:002012-09-07T13:12:23.218+10:00E.S.P. : Home<div class="separator" style="clear: both; text-align: center;">
My home away from home...</div>
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2 Burleigh St, Spotswood</div>
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Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-68392233266525593112012-08-28T15:06:00.000+10:002012-08-28T15:06:15.827+10:00Slow recoveryWell its been 3 weeks since I've been able to bench, shoulder is recovering slowly... very slowly... frustratingly slowly!<br />
<br />
Ultrasound showed some joint effusion which a cortisone shot wasn't going to help, so I've been relying on Naprosyn on and off for the past few weeks and just not benching or doing any upper back training. On top of all this I've been sick, Fever, tonsillitis and now a head cold.<br />
<br />
This has put quite a dint in my 5/3/1/ training, I've only been able to do squats and deads. And even the squats I'm confined to the SS bar. This week is the deload so come Saturday I'll put in some very light bench, board presses and dumbell rows and see how the shoulder copes. Hopefully I can start the next 5/3/1/ cycle including bench although I may still hold back on the military press.<br />
<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-83715303567267484092012-08-02T14:56:00.002+10:002012-08-02T14:56:32.896+10:00Pics From Nationals<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-jQ9k8rwLNWQ/UBoGXDEIqQI/AAAAAAAAB3A/AvUKWRSncZE/s1600/120728-Aust-Equip-Powerlifting-105.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-jQ9k8rwLNWQ/UBoGXDEIqQI/AAAAAAAAB3A/AvUKWRSncZE/s320/120728-Aust-Equip-Powerlifting-105.jpg" width="320" /></a></div>
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140kg </div>
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<a href="http://2.bp.blogspot.com/-hwcRoGUNL4o/UBoGdzctvJI/AAAAAAAAB3I/j-3gGHaDRg8/s1600/120728-Aust-Equip-Powerlifting-166.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="254" src="http://2.bp.blogspot.com/-hwcRoGUNL4o/UBoGdzctvJI/AAAAAAAAB3I/j-3gGHaDRg8/s320/120728-Aust-Equip-Powerlifting-166.jpg" width="320" /></a></div>
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150kg </div>
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<a href="http://2.bp.blogspot.com/-Vnn7zOH7W5A/UBoGmxYKqcI/AAAAAAAAB3U/oFJfnXNqyUg/s1600/120728-Aust-Equip-Powerlifting-203.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-Vnn7zOH7W5A/UBoGmxYKqcI/AAAAAAAAB3U/oFJfnXNqyUg/s320/120728-Aust-Equip-Powerlifting-203.jpg" width="320" /></a></div>
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100kg</div>
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180kg </div>
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This is how close I got to 190kg before....</div>
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Whoopsies!</div>Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-75915900965416737322012-07-30T14:39:00.000+10:002012-09-04T21:51:14.339+10:00Newcastle 2012Well its over and done. Didn't think I'd get on the platform. My right shoulder was so bad on the Monday before the comp, I couldn't get under an empty bar. Almost in tears, pain and frustration, I forced myself thru 3 singles at my opener of 140kg. Here's the last one:<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwJh6NYXNZpXiXQfPObu78Af7UAncoDeB_ghVp5Jh9Ihq75NnZr_iWDWS1sZVJUGbdrMnRwc3rbQ9c' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Previous Saturday's Bench session I didnt take my 95kg opener, opting for a 1/2 board 90kg press instead - here:<br />
<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwU_SosZcUL-YA1ViBP9ua4XAkSEfkQ9q9DjpIr1KoDSqSXiEVuL4m1PO_wcIfdo-_Pc2OYdq-rJtw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br />
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Deadlift however was not affected by he shoulder - 180 opener:<br />
<br />
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<br />
So how did I go? Better than expected 150 / 100 / 180 for a 430 total. Up 10kg on my last comp - due to a better squat. Happy to get 100 on the bench and hmmm dunno what's happening with my deads on competition day, losing steam or enthusiasm or just complacent perhaps? Pulled 190 up twice but no lockout and the last attempt was dropped - grip issues.<br />
<br />
The reffing was very harsh again, but I have no specific complaint. I'll be interested to see the video of my opening squat which was red lighted, I know to the left I was done for not having my knees locked, that was due to the pain in my shoulder, the more upright and locked the more stress on the shoulder, (you can see that in my squat video above - struggled to be upright and locked) so I have to wear that one, but depth felt fine. I need to look at the other lifts to see why mine are getting red lighted while other get passed. It's difficult judging depth on squat but consistency across lifters is paramount. Mary Macken's squat's set the standard in my opinion, being the best in the country. I need to see if my squat was not as deep, I cant keep getting red lighted.<br />
<br />
As for actual placing I have no idea as the presentations were on the Sunday and we left Newcastle bright and early Sunday morning. Guess I'll have to wait for it to go up on the Powerlifting Australia website.<br />
<br />
And I thought I was going to make it thru 12 months without a drug test.... No such luck... 8 1/2 months.... A record nevertheless LOL.<br />
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Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-40411097133567424372012-07-14T14:14:00.002+10:002012-07-14T14:14:51.956+10:00Shit!!Shit Shit Shit<br />
<br />
Hurt my shoulder at training this morning. So pissed! Didn't feel so sore at training but I knew it wasn't happy, now a few hours later its getting really sore and hard to move. Timing could not be worse - two weeks out from comp and bench was going so well.<br />
<br />
Have iced it and taken some naprosyn, can only wait and see...Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-11994818957748711872012-06-26T14:43:00.002+10:002012-06-26T14:43:51.489+10:00Next challenge<br />
<br />
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<b><span style="color: #38761d; font-size: large;">2012 Australian Equipped</span></b></div>
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<b>Strength Republic Gym</b></div>
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<i><u>Entries Close:</u> <b>Friday, 6th July 2012</b></i></div>
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<i><b>Sunday 29th July</b></i></div>
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<i>SESSION 3 – Weigh-in 7.30am, start 9.30am. All Bench Press competitors.</i></div>
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<i>SESSION 4 – Weigh-in 9.30am, start 11.30am. Men 105kg to 120+kg</i></div>
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<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-65438756275700096782012-06-19T15:41:00.000+10:002012-06-19T15:50:29.442+10:00Results<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Well its been over a week since the comp so I guess I should post an update.... </span><br />
<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Mixed feelings about my result, not my best total by far. Weighted in at 65.7kg which put me in the 72kg class and my first comp in the Masters 2 category.</span><br />
<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Squat was a rather paltry 140kg (M2 record never the less) having missed my 135 opener on depth and failing my 3rd on 155kg - lost balance.</span><br />
<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Bench Press was the highlight of my day. Unusual because I am notoriously a poor bencher, I opened with a comp PB 95kg. Dave jacked my shirt for attempt 2 at 100kg but I struggled to get the bar down and missed the lift, 3rd attempt got the shirt just right for what felt like a really easy 100kg (M2 record). Think I would have had the planned 105kg had I not missed the 2nd attempt. Was absolutely stoked! 100kg - That's a decent bench press.</span><br />
<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Deadlift - well that went off the boil after the amazing 200kg pull in training and in the week preceding the comp I failed to pull 190 which was going to be my opener... Lowered my opener on the day to 180 and missed - grip issues, 2nd attempt 180 and got it - (Open Record) and then tried for 190 on the third attempt but my grip failed again.</span><br />
<span style="background-color: #4c1130; color: cyan;"><br /></span><br />
<span style="background-color: #4c1130; color: cyan;">Totaled 420 - 17.5kg behind my best total. It was a learning experience anyway. Certainly the shirt jacking proved to be a success, I know what I need to work on for my deads and my squat... back to the drawing board. It has now sunk to the lowest, poorest lift of the 3 disciplines of powerlfting for me. I must fix this!</span><br />
<span style="background-color: purple;"><br /></span><br />
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2nd attempt 180</div>
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3rd attempt 190</div>
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1tag:blogger.com,1999:blog-29320420.post-16922461861050426252012-05-08T15:28:00.000+10:002012-05-08T15:28:04.240+10:00200 - You have been OWNED!<div class="separator" style="clear: both; text-align: center;">
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Scott, Thank you for your kind words - Time heals....<br />
====================================Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1tag:blogger.com,1999:blog-29320420.post-40530362810813251562012-05-03T12:43:00.002+10:002012-05-03T12:43:46.321+10:00My Heart is Broken<br />
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27-2-04 - 1-5-12</div>Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1tag:blogger.com,1999:blog-29320420.post-76370093505322031352012-04-30T17:44:00.001+10:002012-04-30T17:44:36.284+10:00Stressed out and sickWhat can I say, I am beside myself with worry and stress about Priscilla and on top of it I have full blown head cold. Sneezing, coughing, sniffing... My head is a fog.<br />
<br />
Horrible update from the Vet that Priscilla is not making any progress, despite their best efforts. I am preparing for the worst and have spent the best part of this afternoon crying.<br />
<br />
This sucks.<br />
<br />
Training is also being affected. Saturday's max effort was just 'effort' all the way. Had planned to get up to 110kg of the one-board but stopped with a triple at 100kg. I was spent and there's no point pushing it is this condition, I'd just be risking injury.<br />
<br />
I had a massage booked for after training so, knowing that I wouldn't be getting breakfast in a hurry, I took along a Protein shake - <b><a href="http://www.blackmores.com.au/products/ProPower" target="_blank">Blackmores ProPower</a> Chocolate.</b> OMG - it has to be the <b>best tasting chocolate protein drink </b>I've ever had! And that was mixed with water! Imagine how amazing it would taste with low fat milk - WOW!<br />
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This morning's Max Effort squat was also not so Max Effort... Although I still managed to walk out and squat 160kg, albeit a little shallow, in full equipment and I didn't feel like my head was going to blow off like the last full equipment squat I did 3 weeks ago. Ahh the benefits of training in equipment a little more frequently I think.<br />
<br />
Here's to hoping the week gets better....<br />
<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-82374979034493127362012-04-27T13:53:00.001+10:002012-04-27T14:35:54.300+10:00SickWell isn't that just shyte timing! Work up Wednesday morning and felt like I's swallowed a pack of razor blades. Erghhhh. Skipped training - not completely, I went Thursday morning instead, but still not so great an effort. Speed bench with bands, 40kg felt like 40 tonne. Same this morning for Speed squats. Spider bar with chains 8x2 a struggle at 95kg. Rack pulls - worked up to 3 triples at 160kg. I'm not a big believer in pushing too hard when you're sick. I think you have to let your body recover and by training hard you're just breaking down your body even more. So I'm not phased by my lest than spectacular sessions - tomorrow wont be much better I think....<br />
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<br />
I'll start on my <a href="http://www.blackmores.com.au/" target="_blank">Blackmores</a> proteins next week, I want to evaluate them properly so best I wait until I'm a little more recovered. Cristy has also given me access to the<span style="background-color: black;"> <b> <i style="color: blue; font-family: Arial; font-size: 13px; line-height: 17px;"><a href="http://www.blogger.com/goog_1562466370">My Blackmores Personal Health System</a></i></b><span style="color: blue; font-family: Arial; font-size: 13px; line-height: 17px;"><a href="http://my.blackmores.com.au/" target="_blank"><b>.</b> </a></span> </span>which I've just set up for myself, with the program to start on Monday. This will help me record and evaluate my achievements and goals although I wasn't sure whether to go for the sports program or the weight loss one ( ie. to get back down to my weight class for Worlds. I chose the <b><span style="color: blue;">"Sport & Fitness"</span> </b>program for now. The online Nutrition diary looks awesome! This is going to be fun!<br />
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<br />
Priscilla Update....<br />
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Priscilla is still in hospital, she lost her gag reflex which is needed for swallowing safely and so they operated on Wednesday to put a feeding tube into her stomach. The had to wait 24hours before being able to feed her via the tube. Unfortunately the tube is too small so they're going back in to surgery today to put a larger tube in. Fingers crossed for her, please!<br />
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<br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-51337104573732974732012-04-24T15:40:00.002+10:002012-04-24T15:40:36.564+10:00Priscilla and the tiger snake<br />
Priscilla, my lovely Birman cat, is currently in the ICU of the <a href="http://www.lortsmith.com/" target="_blank">Lort Smith Animal Hospital</a> having been bitten by a Tiger snake last week.<br />
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Last Thursday she looked like she had conjunctivitis and she's had that before which I've treated<br />
by bathing her eye with a saline solution, unusual tho' that her face was swollen. <br />
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Friday morning she couldn't be found and when I saw her Friday evening the swelling and conjunctivitis had subsided.<br />
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Saturday, however she was quite limp, not eating or drinking and breathing poorly so I took her to the Vet. They could not find anything wrong and suspected a throat infection or foreign object in the throat, but they did not have the equipment to check. They treated her with fluids, antibiotics and an antihistamine and she picked up a little.<br />
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Sunday, however, she had deteriorated so badly that I rushed her to the animal hospital - it was all a mystery still. Blood tests didn't reveal anything and they put her on IV fluids in the ICU. <br />
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Monday the Vet rang and asked to do another blood test, specifically for snake bite and there it was - Tiger snake bite, but by now it was too late to give her anti-venom. So she is still in ICU, on pain relief, IV fluids and antibiotics. Luckily she still has a gag reflex so they are able to syringe feed her and we just have to wait and hope that she can pull thru.<br />
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With all this going on I still managed to get to the gym and train, its really the only place I can put this all out of my head....<br />
<br />
Highlights....<br />
<br />
<b>Saturday: </b> Shirted 2-board press. <br />
Raw Full ROM - 40x5, 50x5, 60x5<br />
2-Board - 70x3, 80x3, 90-fail<br />
Shirted 2-Board 90x3, 100x3, 105x3, 110x3, 115x2 120x1 125 x fail (twice)<br />
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<b>Monday:</b> Max Box squat - straight weight.<br />
1/2 suit & knee sleeves: 60x5, 80x5, 100x5, 120x3, 130x3, 130x1 (misload), 140x1<br />
1/2 suit & knee wraps: 150x1, 160x1 <b>(PR!)</b><br />
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Struggled doing glute/ham raise after that! :-)<br />
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Later on that day at work....<br />
<br />
<i>"A parcel has arrived for you at reception"</i><br />
<br />
Whoo-hoo!!! Finally something to smile about! Cristy from <a href="http://www.blackmores.com.au/" target="_blank">Blackmores</a> has come thru for me. My Blackmores Sports kit has arrived. WOW! Take a look at these goodies.<br />
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<b>How awesome are <a href="http://www.blackmores.com.au/" target="_blank">Blackmores</a>.</b> The bag will be so handy, now I can keep my bench stuff in one bag and my squat / deadlift gear in another. It will make it so much easier than packing and unpacking for each session - as I do in the boot of my car....! And now I have another shaker, ohh the convenience... I can have one for my pre-workout stuff which I take on the way to training and one for my post workout. I can<br />
have them ready the previous night, already pre-dosed with the <b>Blackmores protein powder - <a href="http://www.blackmores.com.au/products/ProPower" target="_blank">ProPower</a></b>, just add water and I'm good to go. And just look quantity they've given in the pack - not just a single serve sample but full tub and full box of sachets of <b><a href="http://www.blackmores.com.au/products/pro-definition" target="_blank">ProDefinition</a></b>!!<br />
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Thanks Blackmores`!! And thanks Cristy!!<br />
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<br /></div>Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-29625246266953445052012-04-20T15:14:00.000+10:002012-04-20T15:14:10.571+10:00Speed n stuff...<br />
Having dropped a quantity of carbs from my diet, smaller portions etc... bodyweight is down 800grams but also my training performance is down.<br />
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Felt lethargic this week and even a break from the diet mid week to demolish a Lindt bunny didnt help. Something is lacking or maybe my body just needs to adapt.<br />
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Tuesday: An accessory session 45 mins of stretching, then lat pulldown and lat rows, band resisted good mornings and reverse hyper.<br />
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Wednesday: Speed bench - 30kg with purple bands. Measured velocity with the gymaware device. 30kg was good, 40 kgs still good, 50kg a marked degradation in speed. Very interesting tool tho'.<br />
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Wednesday Eve: Dropped into my old haunt Definition 352 for an accessory squat session - nothing spectacular - 2x3 @ 60kg and 6x2 @80kg (knee sleeves - no belt)<br />
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Thursday - sleep in - yay`!! Real estate agent came to give me a valuation and, well, house is on the market....<br />
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Friday - Speed box squat- Saftey bar and deloaded chains. 80kg +3 chains aside 8x2<br />
Conv deadlift against minibands - worked up triples increasing bands until 3x1 (with 3 bands)<br />
Cable pull thrus 120<br />
Cable abs (40kg)<br />
<span class="Apple-tab-span" style="white-space: pre;"> </span> Side raises 4x8 <br />
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Heading in extra early tomorrow 5.30am for shirted bench - down to the two board. <br />Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com0tag:blogger.com,1999:blog-29320420.post-9582921784171177072012-04-16T13:45:00.000+10:002012-04-16T13:45:06.430+10:00Max effort(s)Friday - Speed day<br />
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Equipped box squat with bands - (Blue) 100kg x2 x8sets<br />
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<ul>
<li>Working out of the monlift, only light bands pulling back down onto the box - just a bit of GPP for circa max (heavy bands) in a few weeks.</li>
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Speed deads - mini bands up to 3x single. bands +10kg.<br />
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<ul>
<li>add another band each set until no more bands then add plates.</li>
</ul>
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Cable abs 4x15</div>
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Side raises 4x8</div>
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Saturday - Max Bench</div>
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Shirted 3 board</div>
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<ul>
<li>Start raw - full ROM 40x5, 50x5, 60x3, 70x1</li>
<li>Add 3 board - 80x3, 90x3, 100</li>
<li>Shirt - 100x3, 105x3, 110x3, 115x3 120x3 125x2, 130x1</li>
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Long bench session - had to run out at 8.30 for my massage with Magic. 45 mins of lower back & glute active release.</div>
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Rest of weekend spendt cleaning the house and hiding stuff. Agent coming thru this Thursday to give me an appraisal to put the house on the market....</div>
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Monday Morning - max effort - squat/dead. </div>
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<br /></div>
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Equipped Reverse band deadlift - black bands. (How lovely at 6.30am)</div>
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<ul>
<li>1/2 suit - 120kg x5,160x3, 180x3, 200x3, 220x1 (struggle)</li>
<li>Straps up - 225x1, 230x1 (footage below)</li>
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1/2 squat - spider bar 4x5 @ bar+15</div>
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Glute ham raise with bands 3x15</div>
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Hanging leg raise 4x8</div>
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Cable woodchops 4x8 @ 35.</div>
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*** Laynie, Thanks for your wonderful offer of help. Unfortunately PA rules are that you have to be a member of PA to be allowed into the warmup area. Something to do with insurance and drug testing (of course). Mostly its other lifters you train with who are not lifting that help 'cos they know how to put equipment on, wrap knees and what cues to give you on the platform. You might hear some of the cues in the footage above. </div>Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1tag:blogger.com,1999:blog-29320420.post-14504294952844370822012-04-12T14:53:00.000+10:002012-05-03T13:15:02.605+10:00Time to commitI've been undecided since the beginning of the year as to which comp I'd do next. Local comp on June 10 or Nationals in Newcastle in July. Not wanting to have the same disaster as the Matti Tikka where I flew up on the day of the comp and wound up with no helper (not advisable when you're lifting equipped) and considering that my training partners have also been up in the air about Nationals, I've decided to commit to the June comp.<br />
<br />
Beyond June, I'm still unsure if I'll go to World Masters in Texas this year. Financially it will be tough. I have $500 in the "Texas" account, will need $1000 by June as a deposit to secure my entry and I figure it will cost around $3000 all up. The outcome of the June comp will also be a consideration. As will the need to get back down to 63kg, probably for the last time tho'. Best I don't get too far off, hence the 65kg weight goal below.<br />
<br />
Anyway, for the next 9 weeks - (8 training/1 deload) I'm going to document my preparation - training, diet, highs & lows as I attempt to hit an Elite 1 total in the 72kg class. Yes, that's competing up a weight class from last year, but I've managed to stack on a bit of size over the past few months and I want to take advantage of it.<br />
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I've also been contacted by Cristy from<a href="http://www.blackmores.com.au/sports"> </a><a href="http://www.blackmores.com.au/sports">Blackmores </a>who have recently launched a new online book called <a href="http://flipflashpages.uniflip.com/3/41140/133290/pub/" target="_blank">"Getting the Edge".</a> She's going to forward me some samples from the new Blackmores range of sports supplements / protein powders which I'll include in my supplement program and share my personal feedback here with everyone. A quick glance thru the e-book and already I've spotted some great looking recipes :-) Will let you know how I go with those too!<br />
<br />
Lets start with some facts and figures:<br />
<br />
Current best lifts @ 63kg:<br />
Squat 150, bench 85, deadlift 195.5 (World M1 Record) Total 430.5 (Elite 1 @ 63kg)<br />
<br />
Current bodyweight: 67kg<br />
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Goal: weigh in @ 65kg<br />
Goal: squat 160, bench 100, deadlift 200 total 460kg (Elite 1 @ 72kg class)<br />
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<span style="font-size: large;"><b>Training</b></span><br />
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<u><b>Tuesday April 10 - Max squat </b> </u>(A day late because of Easter)<br />
Raw squats 50x5, 70x5<br />
Half suit 100x3, 120x3 with knee wraps<br />
Straps up (full equipment) 130x2, 140x2<br />
Thought my head was going to explode, so much pressure when straps are up. 2nd rep of the 140 set was starting feel like passing out. Key action - squat more in full equipment.<br />
<br />
Assistance:<br />
Half squats (Yoke Bar) 50g<br />
<img height="128" 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width="200" /><br />
Glute/ham raise - purple band<br />
Hanging leg raise<br />
Cable wood chops<br />
<br />
<u><b>Wednesday April 12 Speed bench</b></u><br />
Straight weight 8x3@45kg, 5x60kg 2x5@65kg<br />
DB press 4x10 @20kg<br />
Narrow grip floor press 40kg<br />
Paused chest supp row - 15kg<br />
DB rows 22.5kg<br />
Yoke shrugs Bar +20kg<br />
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Haven't done DB press for such a long time - Owww my chest is sore today (LOL)Vickihttp://www.blogger.com/profile/05568074630913320860noreply@blogger.com1