Vicki O'Brien

Welcome 2012

2012-01-10T17:54:00.001+11:00

The new year is here, full of promise. Please, let this year not devastate me financially like 2011. This will be my best year ever, on and off the platform.

Resolutions:

Hamstrings, hamstrings ,hamstrings. 2012, I will develop my hamstrings.

French oral practice - every week, not just in class. Else I must not enroll in any more classes (if I'm not going to practice then I dont deserve to have lessons)

Write my blog weekly, else close it down.

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Lifting goals:

Squat 170, Bench 100, Deadlift 200

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Some pics from Worlds, Niagra Falls, New York & Kelowna B.C. ....

video bomber....

2011-11-29T14:19:00.001+11:00

Matti TIkka rescheduled

2011-11-22T15:13:00.001+11:00

Sometimes you just want to scream. Heard last night that the Matti Tikka is now being split over 2 days and of course the equipped women are being moved to the Saturday. As if I haven't spent enough money on this comp already now an earlier flight - cant change the cheepy flight have to book another and possibly another night in Sydney if its an early weigh in. Poooo!

Or do I just pull out?

Bad deadlift session on Friday has left me feeling a little underwhelmed at the prospect of competing. My lifting is like a roller coaster at the moment, PB bench on Saturday, 100kg touch and go, not comp worthy but its a start, then a bullshit deadlift session.

Meh.....

PA news Issue 19

2011-11-08T15:33:00.001+11:00

2012 Preview

The 2012 competition calendar looks to be jam packed with exciting events in what is shaping up to be an astronomical year of Powerlifting. Here is a sneak preview of key events. Get your training plans in order its going to be a wild ride:

March 30/April 1 Australian Raw Championships

Arrow Hotel Melbourne,

+ Australian Blind Champs

+ Masters Open Equipped

July 28 − 29 Australian Open (Equipped) Championships

Iron Grip Gym Nth. Sydney,

Open/Junior/SubJ./Masters PL & BP-Only

December 7− 9 Oceania Champs.

Iron Grip Gym North Sydney

Raw/ Equipped

Open/Junior/ SubJ./Masters PL & BP-Only

BREAKING NEWS:

At 6ft.2, 160kg, NFL draft turned RAW Powerlifting Megastar, Blaine Sumner, boasting a 390kg squat, 205kg bench and a 330kg deadlift will be heading down under as a special guest of Powerlifting Australia at the Australian Raw Championships.

Blaine, hailing originally from Colorado, USA, set an NFL Testing Bench Press Record by doing 100kg X 55 reps and is a 5 times National Powerlifting Champion. Dont miss this opportunity to rub shoulders with this colossal performer.

Just beware googling Blaine Sumner (images) you'll get more than you bargained for :-)

Yet Another Drug Test

2011-11-06T11:24:00.000+11:00

Finished Max bench workout with a triple 90kg off the one board and a double 100 off the 3 board. Was feeling strong again this week, confidence is soaring. Started on my assistance work down the back of the gym and shortly after noticed a bunch of people coming into the gym.... ASADA...

LOL, they must be checking my bank statements and seeing how much money I've been spending at the local vet clinic.... hahaha. But really, it sees they have been doing the "end of year" testing rounds of all the powerlifting clubs. Melb Uni a couple of weeks ago and Southern later on the same day as us here at ESP.

IPF Drug test result

2011-11-03T17:55:00.000+11:00

John Edwards GUY 26.09.-01.10. St.Catharines/Canada World Masters Negative
Vicki O'Brien AUS 26.09.-01.10. St.Catharines/Canada World Masters Negative
Gary Pamplin USA 26.09.-01.10. St.Catharines/Canada World Masters Negative
Luis Tapia PUR 26.09.-01.10. St.Catharines/Canada World Masters Negative
Wade Hooper USA 26.09.-01.10. St.Catharines/Canada World Masters Negative
Eric Kupperstein USA 26.09.-01.10. St.Catharines/Canada World Masters Negative
Tatiana Zubkova RUS 26.09.-01.10. St.Catharines/Canada World Masters Negative
Nina Kondrasheva RUS 26.09.-01.10. St.Catharines/Canada World Masters Negative
Glyn Moore CAN 26.09.-01.10. St.Catharines/Canada World Masters Negative
Reinhard Melzig GER 26.09.-01.10. St.Catharines/Canada World Masters Negative
Tatyana Fomina RUS 26.09.-01.10. St.Catharines/Canada World Masters Negative
Patrick Hartwick CAN 26.09.-01.10. St.Catharines/Canada World Masters Negative
Jeffrey Douglas USA 26.09.-01.10. St.Catharines/Canada World Masters Negative

Flu

2011-11-03T17:29:00.000+11:00

So, immediately after pulling a PR, I've come down with the flu :-( Must be the stress of the new trg pgm - its pretty full on.

Nevertheless I've sent off my entry form for the Matti Tikka and booked my return flight using points... still deciding whether to head up early on Sat or in the afternoon. Better get around to tho or I'll be paying a premium for the ticket.

Outside of lifting, some fantastic news, Mojo's fracture has healed. Xray taken on Wed morning shows no sign of the fracture and the joint appears to have fused - which is what we had hoped. He'll still be in the cast for the next week and then hopefully just a half cast for while and then back to the paddock in time for summer!

Deadlift PR

2011-10-31T15:45:00.002+11:00

Full training program resumed last week and you may have noticed the count down timer has been reset for December 4. That will be my last comp for the year, the Matti Tikka in Sydney. This comp signifies the 12 month mark since my shoulder surgery and with a little less pressure than a World competition I hope to set benchmark numbers for my 2012 training schedule.

Its looking good....

Only a week into the program and this morning already a new PR. 200kg deadlift. My holy grail. Ready to be carved in to the national record books.

Rankings have been updated on the PA website too:

Women's Rankings - Top 5 Open

	Name	BWT	Total	Wilks
1	Mary MACKEN	46.64	380	513.890
2	Anita MILLINGTON	144.34	620	479.570
3	Jeannette GEVERS	62.20	435	471.710
4	Vicki O'BRIEN	62.14	430.5	467.190
5	Jasmine HIGGS	62.54	432.5	467.057

IPF Doping Control

2011-10-20T15:10:00.002+11:00

International Doping Control
Notification and Test.

New Masters World Record

2011-10-17T15:42:00.000+11:00

http://www.powerliftingwatch.com

Vicki O'Brien sets new IPF Masters 1 World Record Deadlift!

DEADLIFT
47kg	World Standard				165.0	01.01.2011
52kg	World Standard				175.0	01.01.2011
57kg	Lisett Buriel	1971	VEN	56.30	192.5	18.08.2011	Buenos Aires ARG	*
63kg	Vicki OBrien	1962	AUS	62.14	195.5	27.09.2011	St.Catharines CAN
72kg	Tatiana Zubkova	1967	RUS	67.74	215.5	27.09.2011	St.Catharines CAN
84kg	World Standard				225.0	01.01.2011
84+kg	Sonia Manaena	1961	NZL	126.18	242.5	29.07.2011	Melbourne AUS

- 63 kg
1.	Gevers Jeanette	1962	AUS	62,20	1,0844	170,0	1	102,5	1	162,5	2	435,0	471,71	12
2.	O'Brien Vicki	1962	AUS	62,14	1,0852	150,0	3	85,0	2	195,5	1/w1	430,5	467,19	9
3.	Stavik Anita	1965	NOR	61,86	1,0890	160,0	2	75,0	4	160,0	3	395,0	430,13	8
4.	Watkin Julie	1964	CAN	59,86	1,1169	140,0	4	80,0	3	152,5	4	372,5	416,04	7

CAPO Powerlifting Nationals 2011 - Weigh in & Lifting schedule

2011-08-26T12:16:00.000+10:00

Weigh in

FRIDAY 26th AUGUST 2011- Weigh In to be conducted at Supershape Trim & Tone Centre (First Floor, City Walk, Dean St, ALBURY, NSW 2640.)

10;00am – 7;00pm Teenage Men
12noon - 7;00pm Open Women
3;00pm - 7;00pm Junior Men

SATURDAY 27TH AUGUST 2011- Weigh In to be conducted at the Commercial Club Gymnasium

08;00am – 09;30am Teenage Men
09;00am – 10;30am Bench Press
10;00am – 11;30am Master Men / Open Women
1;00pm – 2;30pm Junior Men
2;00pm – 3;00pm Open Men

SUNDAY 28TH AUGUST 2011- Weigh In to be conducted at the Commercial Club Gymnasium
07;00am – 08;30am Open Men & Women Bench Press
08;00am – 09;30am Master Men
12noon – 1;30pm Open Men

Lifting schedule

SATURDAY 27TH AUGUST 2011

10;00am Teenage Men
12noon Women
3;00pm Junior Men

SUNDAY 28TH AUGUST 2011

09;00am Bench Press
10;00am Master Men
2;00pm Open Men

PA Newsletter

2011-08-25T13:45:00.002+10:00

Pacific Invitational and Nationals write up.

Finally made it onto the weightlifting platform. Albeit a pretty lame performance... Had hoped to total 100 but only managed 92. Snatches were good in the warmup up to 35kg then went flat at 40 on the platform, 2 subsequent attempts at 42 were a dismal failure.

Clean and Jerks were better, 2 successful attempts 47 & 52. Third attempt at 56, which would have been a PB, was red lighted on a technicality, apparently 2 refs felt that I pressed out the jerk. Oh well, that's how it goes. I have a total recorded now and something to beat.

Scott: Thanks for leaving the comment - Its all about the attitude lifting those kind of weights :-)

Mats n Chains

2011-08-20T07:48:00.000+10:00

Speed Deads: 2 mats, 3 mats, 4 mats.

Squats: 3 chains, 4 chains

Photo's from Nationals

2011-08-16T14:24:00.000+10:00

Brad Gillingham - World Record - Masters 1. 395kg!

August 31 2011

2011-07-31T23:58:00.000+10:00

Brad Gillingham and myself (swoon...)

July 30, 2011

2011-07-30T22:39:00.000+10:00

Over did it... weighed in 61.96...

Terrible squats 140, 145(fail) 145(fail)
Bench 85, 90 (fail bum of bench) 92.5 (fail lockout right elbow)
Deadlift 175, 185, 195 (fail lockout) - will get this at Worlds in September

Total 410

Ok, disappointed with the squat but otherwise not a bad effort 8 months after major shoulder surgery and dropping 6kgs for the new weight class. Still a national deadlift record.

Oh and I passed my refs exam the day before the comp, 94% and then reffed the afternoon session as a test ref. Need to ref again tomorrow afternoon in order to pass teh practical test, but after that I am a qualified National Ref. :-)

Bed.... Exhausted and sore!

July 28, 2011

2011-07-28T14:02:00.001+10:00

Sigh.... waiting, waiting, waiting.....

Down to 63.something kgs and water loading...

Since my last update, Mojo's wounds took a turn for the worse, the constant rain here and no shelter meant that his bandages could not be kept dry, they were clean (no mud) but very wet and this just made the wounds weepy... So I decided it would be best for him to go to hospital where he could be stabled for the next 3 weeks (at $70 a day + vet fees....) Although expensive, he will heal faster, vet estimates about 12 weeks if left out in the paddock and well this puts my mind to rest about what to do with him while we're in Thailand for Deb's wedding next week...

Tomorrow have the day off work and will head up to Yarrambat Vet Hospital to visit him. It was decided the other day that his front leg was continuing to reopen every time he moved his leg, so a cast has been put on to immobilize it - poor baby. Will post up some pics tomorrow after my visit.

Busy few days ahead, tonight I need to study for my Referees exam which is tomorrow afternoon, then head off to the competitors meeting. Saturday weight in is at 8 am and lifting commences at 10 (for me) Another session at 2pm and I'll be doing my ref's prac test. Sunday Ref's test again at the bench only at 10am and the big event - the Invitational with Brad Gillingham and Tony Harris at 2pm.... Presentation dinner at 7pm (I wont be staying long...) Then finally on Monday morning fly out to Phuket, Thailand for a weeks rest and relaxation.

Live streaming at Nationals

Powerlifting Australia will stream the Australian Powerlifting Championships on Saturday and Sunday July 30-31!! Click this link to follow the action and interact in real time with the broadcaster via chat functionality:

http://www.justin.tv/powerliftingaustralia

July 21 2011

2011-07-21T11:05:00.000+10:00

July 19 2011

2011-07-19T14:40:00.001+10:00

OMG! The last week has been insane! Insane BAD!

Mojo got his foot caught in the fence up at the paddock and as he thrashed around trying to get free he wrapped his two back legs in the fence. Luckily a passer-by saw him and called the RSCPA who in turn called a vet to free him and move him into a holding paddock. Unfortunately not a horse vet so then we needed to call our own vet to perform some emergency surgery on his legs. In the miserable rain and muddy paddock he had to be completely sedated and off course fell to the wrong side then had to be rolled over - no easy task with him being 500+kg and dangerous to say the least. Stitched up and bandaged Madi and I kept up hourly vigils thru the night with the risk of colic and the massive blood loss - around 5 litres. Luckily no tendon damage just very deep lascerations and arterial damage (hence the massive blood loss).

Next day (Wednesday) we moved him up to another cleaner menage for recouperation and the vet returned to sedate and check the wounds, then re-bandage again. Penicillan shots twice daily and some BZT's (anti-inflammatories) in his feed as well.

Vet was back out again Monday to sedate him again to change the bandages and check how well he is healing, thankfully the wounds are clean and now he's on powdered antibiotics - yay - I hated giving those injections....

I'll try to post some pics if I can figure how to get them off my phone...

July 5, 2011

2011-07-05T14:26:00.000+10:00

Where I would like the bar to sit...

Where it does sit....

Oddly enough my left arm (Shoulder reco side) is in a better position than my right - however it's because it cant rotate up (restricted). Maybe I should get the right side reco'd... (not). Consequently this affects my balance for squatting. I need the bar to be lower.

July 4th, 2011

2011-07-04T14:51:00.000+10:00

Controlled 120kg, cambered bar, half suit....

June 19, 2011

2011-06-19T15:32:00.000+10:00

Really ASADA??? Exactly 4 weeks since my last drug test - here they are again. This time in the early morning Max Bench session at E.S.P.

Still, training went well, worked up to a single at 65kg Raw. The on with the big shirt, and I mean big, I can get it on by myself! Then with a one-board I went 70x3, 75x3, 80x3, 85x3, 90 x1 x1, x1. Shoulder was comfortable with those weights, but I need to build lockout strength.. Next week I'll see what I can get to touching, hopefully 85 :-)

Jason's 40th birthday last weekend was a blast from the past - literally, with everyone dressing up in 70's theme, tv shows etc. By special request (of Jason) I went as Wonderwoman - LOL

June 16, 2011

2011-06-16T14:36:00.000+10:00

Leaking steam valve - replaced the o-rings but the leak was still there so I decided to go for a full upgrade of the steam arm / valve and knob on Silvia.

PIMPED !!!

June 6, 2011

2011-06-06T15:35:00.000+10:00

Sat morning bench:

Raw: 40x5, 50x5, 60x3
Raw & 2 board 70x3, 80/fail
Shirt & 2 board: 80x3, 90x3, 95x2, 100x1

Not unhappy with that. Followed by assistance and rehab. Shoulder pulled up fine afterwards.

Had brekky with the guys, Dave, Rhys, Bro and Glen and then home for a snooze.

Up and off to Phoenix for weightlifting....

Concentrating on snatches, worked up to 35kg at which point form really breaks down for me.
Clean and jerks a little lighter than Tuesday, up to 45kg, pretty comfortable.
Snatch pulls 65, 85 and 95 (was really starting to run out of steam...)
and finished with some overhead squats - a laughable PB of 27.5kg (I have no sense of balance with the bar overhead!)

Relished my sleep in on Sunday morning, got my French homework done, mowed the grass and cooked a roast for dinner. Mmmmmmm

Back to the grindstone this morning, but no squatting. Deadlift pulls, varied stances and a rep set at the end.
More lowerback assistance work and abs... and off to work....

Back in the gym 6.15am tomorrow.... Yoga, Martyn Girvan style....

June 3, 2011 (more)

2011-06-03T20:58:00.000+10:00

From what I hear around the traps it seems like ASADA are doing the rounds of the powerliftering clubs. Its that time of the year when they need to expend all their budgeted allowance for the financial year, so the fringe sports get tested....

I got swept up two weeks ago, but that was part of their fairly regular testing of the weightlifters, although it was usual for them to turn up at Phoenix on a Saturday afternoon, so I think I'm pretty safe now at least until Nationals.

Anyhoo, enough gossip. Rehab and off to bed. Been at ESP 6.15am every morning this week and Saturdays are no exception. Sooo looking forward to Sunday morning sleep in before doing it all again next week. Character building Martyn says.... Character is not what I'm thinking when the alarm goes of at 4.55am.

Sleep, glorious sleep.....

June 3, 2011

2011-06-03T12:42:00.001+10:00

Rat trap this morning, had forgotten how hard it is! Black bands and 70kg was ok , 110kg was too much, settled for a few singles with 90kg and one final rep at 100kg. Form took a beating - need more this to tighten up my technique. Assistance: reverse hypers - controlled, stiff leg deadlifts, glute/ham raise and standing abs...

Shoulder feeling really good this morning. Hope I can say the same tomorrow after benching.

Promo for ESP - The Prowler... This bastard is pimped - 120kg!

June 2, 2011

2011-06-02T19:38:00.000+10:00

Reverse bands. triple 160kg, double 180

So, I have passed my last review with Dr Hoy. All is well and good with the shoulder and I can push through the pain from the tightness. Of course I still need to do a lot of rehab exercises and get both rotator cuffs strong. I think in 12 months I will be making big gains. For now, Nationals is in my immediate plans, just to get on the platform, and I've started putting together my own competition schedule for 2011

July 29/30 Australian Titles (Powerlifting)

August 20 Ian Laurie Cup (Weightlifting - my debut on the platform)

Sept 27 World Masters, Canada (Powerlifting)

November 20 Matti Tikka Challenge, Sydney (Powerlfiting)

I'd like to get another Weightlifting comp in there somewhere but the dates tend to clash a bit..

ie:

Oct 15/16 Australian Masters Championships - maybe a bit to ambitious for my first year... Plus I will have only just returned from Canada... or...

Nov 26 Phoenix Open incorporating Masters GP5 - but this is only 1 week after the Matti Tikka...

May 22, 2011

2011-05-22T08:50:00.001+10:00

"You can run, but you can't hide." Iliya Djukic ASADA D.C.O May 21, 2011.

Sigh....

May 19, 2011

2011-05-19T12:41:00.001+10:00

Thought I'd try something different last night.... Bikram Yoga

Packed class, room was dark and just slightly warm as I entered and found myself a spot. Few minutes later: lights: On, Furnace setting: Depths of Hell... An hour and a half of yoga in a sauna.I was praying for it to end... one newbie, not coping too well with the heat tried to leave. Uh-uh.. no leaving, she just had to lay on her mat and wait.... Showing my total lack of flexibility and balance I muddled my way thru the class and in the end was thoroughly drenched - literally it was like I had wet my pants! Got home for a shower and struggled to get my gym top off, as if I don't have enough trouble getting tops off with my bad shoulder, it was glued to me soaked in sweat!

On the plus side, this morning I felt pretty good and weight was down to 64kg. Maybe I can persist with this once a week I might actually make my new weight class!

Although.... as far as competing goes, I'm really feeling like Nationals is slipping away. Tried benching with a shirt 2 weeks ago and it was a disaster. Worked up to 60kg double raw, put on my training shirt and tried 70kg... Bah-boww... couldn't lift it - pain shot thru the arm and it was like the nerve had been compressed and shut down the arm. Tried twice... failed twice. Took the shirt off and put on a slingshot and got 2 doubles at 70kg. My only option may be to do a raw bench at Nationals, bringing my total down by at least 30kg :-(

*****

April 18, 2011

2011-04-18T12:46:00.000+10:00

Reverse band bench - triple @110kg. Failed to move 120kg.

April 11, 2011

2011-04-11T16:05:00.000+10:00

Todays deadlifts:

Conventional
60x5, 100x3

Sumo
100x3, 120x3, 130x3, 140x3 x3

April 9 2011

2011-04-09T20:05:00.000+10:00

Not bad... dropped 1.5kg in 3 days. Weighed 63.3 on my scales.

Good morning at training too - Reverse band bench 110kg 3 reps / 4 sets

Nice!

April 8th 2011

2011-04-08T13:09:00.002+10:00

Water loading. Thankfully ASADA arent pestering me.....

April 3 2011

2011-04-03T21:07:00.000+10:00

The end of daylight savings - onwards into winter darkness :-(

60kg warmup - Look how uneven my elbows are and its my 'good' arm which is swinging high like a chicken wing. Tch, tch, tch.

March 31 2011

2011-03-31T12:04:00.000+11:00

POWERLIFTING

Under the straight bar at last! Reverse band box squat, worked up to3 doubles at 140kg. Sheesh the bar bites tho' into the trap on my operated side - I guess I'm holding the bar unevenly as the right side has no mark at all.

Its so damn raw I think I'll have to deadlift this Friday morning instead of doing speed squats.

Wed morning bench - another good session 3 sets of 10 reps at 40kg - tried 50kg - 1 rep :-(
Will try 3-board on Saturday just to feel a heavier bar weight.

Results from Raw nationals are up on the PA website, great that Tim was able to get them up so quickly and the livestream test went really well - definitely a goer for future comps.

http://www.powerliftingaustralia.com/Results/2011/2011results9.htm

WEIGHTLIFTING

Tuesday - arrived just before 5pm in order to do a longer warmup for the shoulder. Slow presses with varying grip width - sadly only the bar still and its difficult :-( Cleans are feeling ok and I worked up to 40kg,. I'm reasonably happy with that as its enough weight to feel the movement and practice technique. Too light and I just curl the bar, too heavy and I messup the technique. Anyway at 40kg I cleaned and then did 5 front squats for 3 sets. Still no snatching. Finished with 60kg pulls.

Starting this week I'll be training twice a week, Tuesdays AND Saturdays. Later in the year I might talk to Rob about making it 3 times a week.

March 25, 2011

2011-03-25T20:56:00.000+11:00

Powerlifting Australia will trial live streaming from the first Australian Raw Powerlifting Championships on Saturday March 26th!

The 105kg+ categories and medals ceremonies will be streamed live. To follow the action all you have to do is click the link below at 5.30pm on Saturday March 26th (Australian Eastern Time) :

http://www.justin.tv/powerliftingaustralia

March 22, 2011

2011-03-22T14:08:00.000+11:00

Made my return to weightlifting last week! No snatches, no jerks, just some light cleans, bar presses and high pulls. Felt good! Felt real good! Will head over to Phoenix again tonight and then from next week should be able to up the pace to 2 times a week.

Bench is going to be a slow recovery, strength just inst there and its sooooo frustrating. Tested my max at the weekend - 40kgs - Forty lousy kilos. sigh........ I'm not looking good for an appearance at Nationals :-(

Squat is coming up nicely tho'. Regaining strength. Max squat Monday morning saw me under the cambered bar with reverse bands and half suit - gotta love reverse bands! 60x5, 80x5, 100x5, 120x5, 140x3, 150x3, 160x2

Bit disappointed with my assistance work. Rack pulls against bands. All was going well until I put the final big bands on and it was a no go.... previous best (pre surgery) was all bands on plus a 10kg plate. Definitely room for improvement. there. Maybe next week I'll do a max deadlift test..... Will discuss that with the physio tomorrow... about maxing out that is.

Big weekend coming up. Not for me actually but the lifting community in general. PA Raw Nationals on Saturday, PA Vic State titles (ughh unable to defend my title... boooo) CAPO have their state titles also on Sunday and this weekend is the Weightlifting club championships being held in QLD. Unfortunately due to the PA comps and not being able to be in two places and once I wont be able to watch Rhys compete in the CAPO comp. Would really have liked to have been there to cheer him on.... Hmmm Still in two minds really about which comp to go to.... At least the weightlifting is out of the question being interstate! :-)

I've got my weight down to 64.5kg now and from tomorrow I'm going to try out a 4 day cutting program to see if I can drop down to 63 by Saturday morning. Perhaps if I ask nicely one of the refs will let me jump on the comp scales...

March 10, 2011

2011-03-11T12:55:00.000+11:00

Slow and steady... hmmmm... about sums up my progress - to me that is., but Greg Hoy doesn't agree.
3 month post op review and Greg is happy with my shoulder, range of motion expectation was 75% but looks to be around 95% and strength is good, by his expectations... Not good enough and not happening fast enough for me tho' and after discussing the residual pain I have, he ordered some further intervention for the shoulder. Mild stiffness but excess needs he wrote on the referral to Victoria House.... Actual diagnosis "mmmm, probably some adhesive capsulitis"

Training wise, things are on the up... Allowed myself to suit up for squats on Monday - Max effort (?) Cambered bar 120kg - 3 doubles. Cant believe how heavy it felt... erghhhh. Next day thought I'd broken some ribs. legs fine... ribs hurt!

Bench on Wed morning with Rhys and Kirby, moved my grip in and doing high reps (as reminded by Kirby), pressed 30kg for 20 reps, 35kg for 15, reps and back to 30 for another 30reps - next day felt like a bodybuilder - sore pecs (LOL)

Physio appt this week and I have some new tangled web of theraband exercises to do. Simon would prefer that I wait a little longer before starting back with overhead lifts. I need to develop a little more strength/stabilization first, these new theraband exercises should help do the trick. Plus some more 'advanced' stretching behind the back Progress is good.

This morning: Speed squat 100kg. Each set felt better than the previous:

Can see in the video that my left shoulder/arm placement is different to the right - but actually it looks better on the left.... ???

It was great training with the crew again earlier in the week. So much more motivated than training alone. Tomorrow I'll take a crack at some board presses. Wooo! Starting to feel like a powerlifter again!

Feb 27 2011

2011-02-27T18:58:00.001+11:00

Whoops! There goes another month!

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.

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'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'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.

Deadlfits - raw and no belt I'm pulling 80kg easily for 8 reps. This will be a matter of conditioning the shoulder, so the physio has suggested higher reps rather then more weight.

There you have it, my 3 main lifts are back in my core training regime, but I'm feeling that Nationals, which is only 5 months away, is really out of the question. Straight to World Masters? And my last hope of the year will be the Matti Tikka in November up in Sydney.

In the meantime I'm still trying hard to get down to 63kg. The keyword being trying.... Currently sitting at 65.5kg and somewhat stagnant. Now you might say its only 2.5kg to lose and that isnt very much. That well and fine for the fatties but when its the last couple of kilo's it doesnt want to budge... To that end I've bought myself a crosstrainer. Lets be serious here, I'm never gonna take up running again so.... cardio on the crosstrainer here I come.

Hmmm Some assembly required

Ta-dah

Feb 2, 2011

2011-02-03T16:05:00.000+11:00

Whoa! February already.

Physio appt - Feb2 (3rd appt)

Simon is happy with my progress still despite my telling him that I'm developing tourettes syndrome - he inquired as to which tick I'd developed... The one where I randomly swear every time my shoulder has the flicking pain (yes it returned with avengeance). He might have thought it was funny but he could see I was concerned about it, nothing to worry about, just keep up the posture work and it will settle....

Scapula massage , not so bad, can deal with that but the lat massage and up under the armpit when trying to stretch overhead - I have to go to that happy place in my mind til its over.

Cleared to use the Safety squat bar and the zercher harness tho'. Now my squat and deadlift training can get back on track properly. Also on the approved list is theraband internal and external rotations and now I can, at my own discretion, increase the weights for floor presses and rowing - very happy!

Zercher Harness.

So excited to being about to squat that I'm going over to ESP tonight. Martyn will have the SSB set up for me and off I go! Well actually I cant make it to training tomorrow morning, Miss Olivia's first day of school and I got the personal invite, but there was no way I waiting until Monday to squat!

Back to French lessons starting next week. Level 5 at Lyceum in Kew. Tuesday night now instead of Wednesday and its a later class 7.50pm but that's fine because when I return to weightlifting, and I will return to PHOENIX, the French class wont mess with my training which is 5-6.30pm. Just means that Tuesday's gonna be a packed day! Thank gawd for the 'work from home' / sleep in thing on Tuesday mornings to prepare. Pity tho's I wont see the girls from the classes last year, they're already a level ahead of me now :-(

Jan 21,2011

2011-01-21T15:27:00.000+11:00

Happy Happy Joy Joy.... 5 days off.... Can swan about the house and do nothing - literally. Madi on the other hand can mow the grass again and poison the weeds - all things I cannot still do...Lounging around is about my limit :-) But the least I can do is supervise... especially since I spotted amongst the weeds along the driveway - a tomato plant... WTH??

Of course training wont stop... I've got myself quite nice little routine happening now which I hope to continue throughout the year.

Mon, Wed, Fri I'm up at 4.45am to be at ESP by 6.15 so I can leave around 7.45 (8am at the latest) Gets me into the office before 8.15.

Tues & Thurs I'm working from home so I can sleep in until 6.45am and be online for work by 7.15 easy-peasy since I can work in my PJ's This gives me some 'much needed' and 'sweet as' recovery sleep!

Saturday up around 5.30 ESP by 7am-ish - for the time being, until I can return to training with the morning crew.

Sunday - nada, nothing, zip, rest, sleep-in.

Jan 20, 2011

2011-01-20T20:42:00.000+11:00

Progress at last!!! That snapping catching sensation that's been going on in my shoulder has finally gone away. The rehab is getting easier and the most exciting thing this week is that I can now move my arm enough to change gears in the car. Whoooo the Civic is back on the road!! Its all coming together, even sleeping better this week. Cant wait for my 2nd physio appt on Monday, I think Simon will be surprised how well I'm doing - and I've been good, haven't pushed it, just followed the guidelines that he set down..... yay! Progress!

Also earlier this week I had my review appt with the surgeon, Mr.Hoy. He's please with my range of movement or lack thereof, nice and stiff - LOL. Made a note that I still have some numbness at the front of the delt, probably as it gets more use it will regain feeling - the bicep is functioning so but nothing to be too concerned about. At the time of the appt I was still getting a few catches in the shoulder which he put down to the bicep tendon moving over the repair site. Its settled down now tho as I mentioned already.

Of course still no benching but keeping up the right hand upper body work, one arm rowing, pressing and overhead press and of course various forms of squatting on the other days. Mostly technique still - cant really put a lot of weight shoulder or the belt. When I see the physio I'm gonna bring up the idea of the zercher harness, have a pic of Bro using it to show him how it works and I'll ask again about the SSB - hands free of course.

Training week in review:

Monday - heavy (as much as possible...) power squat.
Worked up to a PR 5 !/2 plates
Sled 8 trips 20kg
Back raise 20g 4x15
situps 4x12 (glute/ham)
rehab

Wednesday - Belt squat (technique)
Low box 2 plates 8x5
Back attack 30kg 4x12
Glute/ham raise 5x5
rehab

Tomorrow - speed power squat.....

Jan 13, 2011

2011-01-13T13:58:00.002+11:00

Running late for training yesterday morninf, arrived at 6.30am, but what does it matter, I'm training on my own anyway. Back in the belt squat for my Wed morning session while everyone else was benching. Its overrated anyway... Glutes still sore so I worked on technique with a plate and 1/2, 8 reps per set using a low box. only time for one more exercise so have to make it count.... Back raises with a 10kg plate, really stretching the hammies at the bottom, 4 sets of 15.

Then rehab..... seem to have reached a sticking point, range of motion has stopped improving, still I persist and next week hopefully the physio will start pushing it.

IPF have updated the International rankings.
For my weight class / open division, 63 total competitors:

Powerlifting World Ranking 2010 Women 67.5 kg

PL NAME BWT Best SQ Best BP Best DL Total W.pts

27. Victoria O'Brien 66,41 150,0 92,5 195,0 437,5 451,80

Across all weight classes out of 443 competitors:

IPF 2010 Powerlifting World Ranking on Wilks points - Women

Pl Class Name NAT BWT TOT Wpts Place Date

159. 67,5 Victoria O'Brien AUS 66,41 437,5 451,80 Pilsen 28.09.2010

28.09.2010

Jan 11 2011

2011-01-11T13:07:00.000+11:00

Excellent training session yesterday morning. Now I can use the power squat machine - very much like a backwards hack squat, the beauty of it is its hands free!!

Powersquat 1 plate x10, 2p x8, 3px 6 4p x3 x 6sets.
Single leg squat 5kg x10, 7kgx10, 10kgx 8, 15kg x8 x 3sets
Sled with 20kg 8 double trips

Holding me back a little was shouldering the weight when I needed to rack the powersquat, Could have gone heavier but wasnt going to risk setting back my shoulder rehab for the sake of fueling my ego. When I got up this morning my glutes were letting me know that they'd been pushed.

On that subject, shoulder rehab is coming along well, range of movement is increasing although last 2 nights I've needed some 'assistance' to get to sleep resulting in some bizarre dreams. Started supplementing with some SCF and MSM to hep with the recovery.

Have written up my first Powerlfitng Australia Newsletter in the form of a End of Year wrapup - should be posted on the side in the next few days. Looking back it was a tremendous year for PA and 2011 is going to be a blast with RAW really making headway into the calendar. Will I do a RAW comp tho'? hmmmmm I like my equipped lifting too much.

Jan 6 2011

2011-01-06T21:49:00.000+11:00

First Physio session yesterday and I was expecting it to be tough. But to the contrary, we started by discussion my perceived pain levels and check some basic range of movement, all of which are quite normal - even the flicking sensation that I dread so much. I explained my training and competition plans for the year, what my current lifting level were and particularly what my bench should be. After which Dr Simon B warmed the shoulder up with a heat pack, followed up with some gentle massage thru the pec, bicep. On to my side for a massage of the rear of the should and scap then the exercises could be started.

1. leaning forward to let the arm hang 10 small circles right, 10 small circles left
2. as above controlled swing back to hips and forward again without pushing it - repeat 10
3. as above controlled swing from left to right across body - repeat 10
4. Lying down with a stick in bot hands, raise arms up and allow arms to go back as far as they will - without forcing - repeat 10 from centre and then lower back down at the end (the hardest part)
5. sitting up - external rotations across the body - gently, repeat 10 and then using stick gently push the hand out further - repeat 5 times

That's it - twice a day for the next 2 weeks - less is more for the next 4 weeks, every thing is just gentle, no pushing it hard yet. Wont be able to drive my car, which is a manual, for another month at least. Lucky the 4wd is an auto!!

The slow road back to lifting.....

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Dec 30, 2010

2010-12-30T21:31:00.000+11:00

Last post of the year.

Sling off tomorrow and in anticipation of this momentous event I spent half of today out of the sling :-) Well I didn't want to jump straight in the deep end. Anyhoo after a while I was glad to rest it in the sling again.

Range of movement is poor and painful, but expected I guess. Next week I start physio and that I'm looking forward to, with some apprehension. At least I'll have a better idea then of my prognosis and maybe better informed about how long my recovery.rehab will be.

Driving myself to training tomorrow in the 4wd 'cos its an auto. Sat in the Honda today and started the engine for the first time in 4 weeks.... purrrrrrr. So from next week I can get back to training 4 times a week. Mon, Wed and Fri will be variations of leg, lower back and abs while on Sat I'll start doing some single arm, upper back, shoulder exercises and more abs. That's the plan, gotta have a plan.

New year's eve will be a quiet one at home, on pager.... Had a little think about resolutions, not that I',\m all that good at keeping to them - ha! still haven't learned to swim! One promise I need to make and keep is to eat more veggies.... somehow, sometime this year, veggies have disappeared from my plate making only the guest appearance now and then. 2011 - the year of eating veggies!

When I look back over 2010 I see a year full of success, goals kicked but tempered with the loss of my Dad. To the future, 2011, full of promise and challenges - Bring it on.

Dec 22, 2010

2010-12-22T22:53:00.000+11:00

Into the third week now. Arm is aching daily just from being in the sling. Even doing the elbow flexion exercises don't alleviate the pain and sleeping has once again become troublesome. Got so bad yesterday I resorted to taking one of the painkillers that I had left over from when I was discharged. Should have taken two and slept....

Training is a lot more positive tho'. Have doubled the weight in the belt squat already after only 3 training sessions.

Monday:
Belt box squat up to working up to triples at 2 plates + 10.
Single leg squats 6sets/8 reps each side
Dumbell squats off blocks
Abs
Sled pulls

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Dec 16, 2010

2010-12-16T13:14:00.000+11:00

Dec 15,2010

2010-12-15T18:58:00.000+11:00

Now into my 2nd week of disablement and finding it quite frustrating but at the same time understand that its necessary. Fortunately I have been able to return to training twice a week, Mon & Fri mornings. At E.S.P. I have a number of options like belt squats, back attack, glute/ham, hypers, power runner, single leg squats, sled work and as my recovery progresses I'll have the use of safety bar and cambered bar for squats.

MG says this could be a blessing in disguise and that I can use this time to really work on squat technique - particularly with the belt squats.

Started out with just one plate and struggling to use good form MG confined me to the belt squat for 40 minutes.... After this I moved on to back attack and 6 sets of machine good mornings then finished with a couple of laps of sled pulls. By that same evening I was already feeling it in my quads and by Saturday morning I was near crippled :-) But I was back the following Monday for more of the same...

I also made it back into the office this week, Monday after training, and should be in again on Friday. Other than that I am working from home - housebound and going nuts.... Whilst I enjoy working from home once or twice a week is about as much as I can bear! But that's how it will be until January when I get my independence back... or at least be able to drive again....

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Dec 7, 2010

2010-12-07T21:49:00.000+11:00

Overdue for an update.

Everything went as well as could be expected and I'm surprised not to be in as much pain post operative as I had expected. Or perhaps my pain tolerance is such that I don't notice it now after being in pain for so long already.

Surgery was done under sedation with a nerve block, not as heavily under as total anesthesia but i don't remember anything until the very end when I kinda woke up and saw the blue screen still covering my shoulder but was still pretty out of it.

Good news: Bicep tendon did not require ‘relocation’ to the humorous. Shorter recovery period.

Bad news: Where the labrum had torn I had worn the cartilage down to the bone – very bad. Had to shave the bone and stretch labrum across and anchor with screws and stitches. This requires longer immobilization to allow scar tissue to fill in the gap

Was overnight in hospital with plenty of pain relief when the nerve block started to wear off.

Home the next day with some heavy duty pain killers - Endone (Oxycodone). Which kept me sleeping a fair bit and slept the first few nights in the recliner which was more comfortable than being propped up in bed.

Last couple of nights now tho' I've managed to get back into my bed with some extra pillows and sleeping pretty well. And I'm off the pain killers.

Had my post op review yesterday and stitches removed. Dr. Hoy showed me some great photo’s inside my shoulder both before and after, including the repair! When I get them from Dr. Hoy at my next review I'll scan some in.

Anyhoo, I will be in the sling 24/7 until Dec 31. I've put a countdown at the top of the page. And I am not allowed to take it off to drive. Even in an auto. Ughhh housebound! Physio wont start until Jan 5^thand I’ve been warned it will be very stiff, however once the physio starts Dr Hoy wants me go hard at it. For now, I am allowed to externally rotate the arm, if I keep my elbow tucked in – this means I can type two handed - This also means I am back to work today – working from home...

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November 24, 2010

2010-11-24T12:58:00.000+11:00

With under a week to go until the shoulder surgery I've almost gotten back up to speed with training. I'm hoping this is good indicator that a few weeks off won’t be too detrimental to my overall plan for next year. Realistically I won’t compete until Nationals slated for sometime in July with the main event being World Masters in Canada at the end of September.

Sat Max Bench:

Floor press

60x5 x4

Upper back

Triceps

Rehab

Weightlifting:

(only 2nd session back)

Snatch up to 25kg triples x4

Clean&Jerk up to 35kg triples x4

Front squats 50x5 x4

Monday's max squat:

Reverse band squat. (half suit except for the 180's)

100x5, 140x3, 160x3, 170x2, 180x1, 180x1, 140x5

2nd 180 was pretty lame and decidedly shallow and is about 20kg under my best.

Assistance:

Good morning machine

20 x12, 27.5 x10 x3

Single leg squat

8kg x10 x4

Barbell rollouts 8x4

GH situps 12x4

This morning (Wed) = Last bench session for a while.

Straight weight bench press 40x5, 50x5

Off foam (to reduce range of motion) 60x3, 70x3 x4

Machine row (supine grip) 25kg 10x4

Wide pulldowns 80 10x4

Dumbbell row 15 8x4

Nov 11, 2010

2010-11-11T14:21:00.000+11:00

So I've been back for over a week now and the trip to Europe seems like it was just a dream. What a wonderful dream. I will return one day, I'd love to see more of Austria and Switzerland, particularly in the winter and France, well France at any time.

Back to reality now as I return to training and rediscover how bad my shoulder really is. What I thought was a pec injury just before Worlds now seems more likely to be a neck strain, scalene (which attaches to the first and second rib) or something else related under the collarbone. Its somewhat better after the 'rest' but bad beds ad pillows on the trip kept aggravating it.

Had my post comp review with the surgeon and now going ahead with the debridement, subscap repair and bicep tenodesis on November 29, after Leah and Andrew's wedding. Had hoped the Tenodesis would not be necessary but the Doc thinks it will be so he's scheduled it to be done and only if by miracle its not so bad he wont do it. Recovery will be long and slow, 4 weeks in a sling, followed by loads of physio. Hopefully start some strength training after 3 months and ready compete in time for Nationals in July and World Masters again in October in Canada.

Other dramatic news int he IPF is that the weight classes will change from January 1st 2011. What does t his mean? Well my recently acquired National records will be 'retired', new record standards will be created and records will start all over again. On one hand it means my record can never be broken but on the other hand the 200kg open record that I wanted next will now ave to be a new record - not quite the same.

New weight classes:
Women: up to 43 kg (Sub-Junior/Junior); 47 kg; 52 kg; 57 kg; 63 kg; 72 kg; 84 kg; +84 kg

Men: up to 53 kg (Sub-Junior/Junior); 59 kg; 66 kg; 74 kg; 83 kg; 93 kg; 105 kg; 120 kg; +120 kg

My weight class is gone and at 67kg I now have to decide whether to 'skinny up' and compete under 63kg or 'fatten up' and come in near 72kg. Realistically I'd need to be 73kg off season or 64kg for the lighter division. Either way I'm half way between which is not a good place to be and either way both custom suits are not going to be a good fit.

Probably wont make any decisions until I see what the new qualifying totals / grading scales will be.

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October 7th 2010

2010-10-07T23:04:00.001+11:00

My results from IPF Masters Worlds:

Weighed in at 66.41kg

Squat 150kg, 162.5kg failed depth, 162.5kg failed depth
Bench 85kg, 90kg, 92.5kg (competiton PB)
Deadlift 180kg, 190kg (competiton PB) 195kg (competition PB, Australian Masters Record)
Total 437.5kg (Competition PB, Australian Masters Record)

Silver medal for each of the squat, bench and deadlift and sliver medal overall total.

Apart from the crap squat it was a good comp for me. Happy with my result although missed out on my Elite 1 ranking by 2.5kg ! But on WILKS points I am currently the No.1 Lifter in Australia - just.......

Now off travelling Europe. Have been to Prague, Berlin and Brussels. Currently in London for a few days before setting off on the tour back in Europe.

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September 25, 2010

2010-09-25T16:55:00.000+10:00

Out of time!! Still packing.... Gotta go...

Likely no posts while I'm away unless I happen on an internet cafe.

Will twitter an update to my facebook when I can.

Wish me luck.

See you, bye... xox

Sept 11, 2010

2010-09-11T18:34:00.001+10:00

What can I say? Severely pissed at myself. Hurt my pec last weekend and its just not getting better. I don't think its anything serious like a tear, there doesn't seem to be any evidence of that but despite the ice and anti-inflamms its just not healing.

This morning at training, even with the shirt on it cained! Couldn't get the bar anywhere near as close to touching as last week. On the positive side, my shoulder isn't hurting. And....   my new deadlift suit arrived. Yay! 25 mins to get it on, it's tight as! Feels like my old Inzer MaxDL when it was new - but even harder. Hopefully with the straps up I wont be able to feel any pain in my pec.

Today is day 1 of a 7 day run on the P1 pager and its been off to a bad start with 4 pages today and still and hour to go :-(   On the other hand its my last week of P1 for 2 months. 2 weeks today I'm heading off to Europe, I am so looking forward to the holiday. Pilsen Brewery tour is first on the list the day after I compete.

In a complete show of madness I've decided to do some spring cleaning. Climbed the ladder of death and removed the 'garden ' that was growing in gutters and have booked a hard rubbish collection for tomorrow. So between P1's Madi and I have been taking stuff down to the road and / or throwing things off the cliff down to road. Hehehehe.   But I think in the process of looking for stuff to throw out, I've actually made more mess! I've also reluctantly decided to junk my home built computer, Franki, who was put together a few years ago from spare parts - my one and only venture into 'hardware'.

To dismantle Frankenstein (Franki) I thought it best to remove his hard drive, but do you think I could find a bloody screwdriver? I know I have one....   but where? You would think after how many years of being single, lets not count, that I would have a decent toolkit. Nope. I have a massive chainsaw, a hardcore weed slasher even a hammer drill.... but the basic tools - na-da.

Tomorrow morning, before the pager kicks in, I'm off to Bunnings:

Toolbox
Screwdriver set - one with a ratchet (sp?)
Hammer
Shifter

What other basics do I need???

Who needs a man.....

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August 30, 2010

2010-08-30T14:10:00.000+10:00

Tough Love at ESP.........

Me: Feels like I'm dumping the bar....
Martyn: Probably because you are....

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August 24, 2010

2010-08-25T12:15:00.000+10:00

The joys of breaking in a new shirt.....

Speed day - 60kg with chains deloading at the bottom.

Self critique: A little unstable, but my arch is not collapsing nor are my shoulders rolling up. Wrist are bending, didn't have my wraps done up properly. No leg drive. Third rep looks to be the best groove. Martyn and Chucky will no doubt be able to offer more constructive criticism.

Struggling to get my setup under the bar. Need to practice setting up / adapt my setup to suit, probably best done as a separate exercise. i.e. just getting under the bar in the shirt over and over. The catch here is the sleeves are extremely tight, particularly the left one so by the third set my hand has gone numb and I cant hold the bar - and its a little bit painful, so leaving the shirt on any longer than necessary is.... ummm... difficult.

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Aug 21, 2010

2010-08-21T20:45:00.001+10:00

Chaos! Turmoil!

The only way to described it. The tour that Robyn and I booked for Europe has been cancelled....arghhhhhh. More on that later.....

Last weekend (14/15) was the CAPO Nationals, held here in (I'd like to say sunny Melbourne but that would be a lie). It was a miserable cold and wet weekend - perfect for powerlifting! I wasn't able to make it to the Saturday sessions when the women's divisions were being contested but I was able to get there to see ESP's Martyn Girvan and Shaun Bostock in the bench press comp on Sunday morning and stayed on to watch the novice and juniors where two more ESP guys, Luke Vella and Glen Krutli were competing.

Martyn put up a PB bench at 250kg and Bro a new National record with a massive 335kg bench. Luke put up some impressive numbers at just 63.25kg bodyweight (lighter than me!) 185/115/225 for a 525 total and Glen, pushing thru a back injury, with a 210/150/240 for a straight 600 total at 102.45kg bodyweight. So Luke pulls away just when I thought I was closing in on his squat - LOL. The bar has been set high!

Other impressive lifts come from Coralie Weir from Queensland, trained by the awesome Frank Manning. Coralie competed the day before in the 3 lift comp and then came back on the Sunday for the bench press and not only beat her previous days bench of 80kg but set a new world record at 85kg, not once but twice by taking a fourth attempt and beating her best with a massive 87.5kg - all at a tiny bodyweight of 52.65kg. You bloody ripper Coralie!

Bro

Coralie

Luke

Glen

Anyway, what I saw of the comp it was really well run. Congrats to Steve Brown for putting together a great event with top class equipment both on the platform and out back in the warmup area. It was so good to catchup with my CAPO friends that I haven't seen in a long while.

But back to the disaster..... Got a call from Tom at STA travel, after having picked up all the travel vouchers two weeks ago, with the bad news that the European Cosmopolitan Tour is not going ahead. Fortunately, they have offered us the option of switching to the European Cavalcade Tour which is a couple of days shorter, but still covers most of the cities/countries that we wanted to visit. Missing Barcelona and Vienna but adding in Sorrento and and optional day tour to the Isle of Capri both in Italy. With a couple of extra days at the end before we head home, we've decided to take a trip up to Scotland and see the Edinburgh Castle as a bonus.

We've also finalized our 'gypsy' part of the trip. ie. the time between Masters worlds finishing and the tour starting. Train tickets and accommodation booked for travel from Pilzen to Prague and on to Berlin for 2 days, then overnight train to Brussels where we'll spend the day before boarding the Eurostar and going under the Channel to London where we have 4 days at leisure and then off on the whirlwind Europe tour.

All I need now is some spending money! :-)

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August 13, 2010

2010-08-13T21:39:00.000+10:00

ESP Spotswood is officially open!

Much to the relief of us regulars in the morning crew :-) It was bit of shock having to go back to Apollo after having a taste of heaven at ESP. Not that there's anything wrong with Apollo, but with a few more restrictions in a totally commercial gym it made our sessions a little more errrr... challenging :-)

With Masters Worlds looming, I had a chat with Martyn to discuss my goals and how to get the best out of the remaining few weeks. Sticking with the normal template I can get 2 cycles in and a deload week. Focus will be heavily on technique and picking assistance work to bring up some lagging areas. One such area being my upper back strength, for that Martyn has suggested I put in some extra training sessions specifically targeting upper back. Noticeably on Wed morning I struggled with benching, not that my back was sore, but rather fatigued. This is to be expected tho' for the next couple of weeks while my body adjusts to the extra workload.

Again today fatigue was obvious while trying to hold my back tight for squats - or should I say that my lack of upper back strength/tightness was obvious. No doubt the extra training sessions will start to sort this out.

Technique will be key in getting a bigger squat for worlds and to that end I'm getting a bollocking over my poor squat technique after each set and just as I'm getting it right, there is that gentle reminder that today is a speed day. Sheesh ! OK, so I'm slow when I concentrate. Now, for some, this would probably make them just want to quit but the masochist in me is loving it...

In all seriousness tho', I'm actually being well guided and getting a lot out of the one-on-one attention I'm getting. I feel a bit like teacher's pet - LOL. But at the end of the day its up to me, when I put it all together I'll get a first class squat.

There are some updates to the PA website - headline news write up about the Nationals along with ranking and records updated. Woo-hoo, I am ranked no.2 in Australia and my masters record total is acknowledged!

Well, I am truly knackered right now and still have one more early morning training session to get thru tomorrow - Roll on Sunday morning sleep in!

Good luck to all my friends competing in the CAPO nationals this weekend. Lift big!

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Aug 1, 2010

2010-08-01T10:00:00.001+10:00

160kg squat - Oh so slow descent, but came up without a hitch.

and some actions pics :-)

145kg

155kg

155kg in the hole with the PA Power Kangaroo

85kg bench setup

Nominations have closed and are up on the IPF website for the upcoming World Masters Powerlifting Championships.

I see that Jeannette has nominated for the 60kg class, lets hope she's able to confirm her entry soon.

But who the hell is Victoria O'Brien ? That's not the name on my birth certificate!

60kg
	GEVERS Jeannette (AUS1962F1)	1962	AUS	162.5	105.0	162.5	430.0
	VASQUEZ Rosemarie	1970	PHI	150.0	102.5	150.0	395.0
	AAS Anita	1965	NOR	145.0	70.0	152.5	367.5
	IP Wing-Yuk (HKG1961F1)	1961	HKG	122.5	70.0	145.0	337.5
	BOMMERSBACH Sabine	1964	GER	115.0	57.5	122.5	295.0
	HESS Kerstin	1968	GER	95.0	47.5	105.0	247.5
67.5kg
	ORSINI Antonietta (ITA1964F1)	1964	ITA	215.0	145.0	210.0	570.0
	O'BRIEN Victoria	1962	AUS	160.0	90.0	185.0	435.0
	DE SOUSA Michelle	1966	RSA	145.0	60.0	162.5	367.5
	CRAWFORD Tinamarie	1965	USA	125.0	60.0	142.5	327.5

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2010-07-28T08:23:00.000+10:00

Best Lifters:

Men:

        Stephen Pritchard - 535.706 pts
        Richard Hozjan - 531.527 pts
        Chris Caltabiano   - 523.943 pts

Women:

        Anita Millington    - 450.990 pts
        Vicki O'Brien         - 450.008 pts
        Lee-Anne Dwarte - 448.031 pts

Pipped by   .882 of a point!

Congratulations again to Anita Millington :-)

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Nationals outcome

2010-07-26T13:41:00.001+10:00

Squat 160
Bench 90
Deadlift 185
Total 435

Body weight 66.25
Wilks points 450.008
7.5kg squat pb
12.5kg total pb
Australian Masters 1 Total record.
5kg under the elite 1 total (ie I don't go back on the RTP)

First place Under 67.5kg

Not a bad outcome under the circumstances.

Last minute inclusion into my weight class was Jeanette Gevers, usually a 60kg competitor, and multiple world champion. Ohhhh farrrrk! But what can you do, I already had my plan worked out with the lifts for what I wanted to achieve. As Leigh reminded me, this was a battle that's was coming my way, at some point I was going to meet her on the platform and this weekend was it.

Squats:
Started off badly was running late from my warmups and almost timed out on my first squat, but was so rushed that I lost balance taking the bar down and rather than face plant into the head ref's lap I came back up out of the squat and was red lighted on depth. No fear tho', 145kg was easy and so I bumped the next attempt to 155kg anyway, which with calmer preparation, expert knee wrapping by Damien and a cautious decent I came up with out any problem. Next attempt set to 160, perfect execution and to be sure I had Buff call my depth, tuned into his voice only, and came straight up as soon as I heard the call. Beautiful with more in the tank I know!

Bench:
Plan was just to get a token bench in and if there was any pain I would forfeit the next attempt. Opened with 85 - all good .   2nd attempt at 90 got the lift but a little untidy, didn't hurt the shoulder tho' so I went for a 3rd at 95. Got the lift up but the was a little downward movement just before lockout and so I missed the lift.

Had Buff running my numbers and at this point I was trailing Jeanette by 17.5kg, but I wasn't concerned.

Deadlift:
Dropped my opener to 175kg to conserve energy, this would still give me an immediate 7.5 kg lead. All whites. Next attempt at 185 to also all white lights and waited to see what Jeanette's next lift was, after she completed he last deadlift the MC announced that that was the gold medal lift - Hahahaha, he should have looked at the score sheet I was already a 5kg ahead ,so my last lift, I could have walked away but I wanted to have another go at the Masters record. Bumped my last attempt to 195kg, Took my time to set up as soon as I started the pull my hips shot up and I was left with no drive, got the bar off the floor but no way was I going to get it up for a lockout.

And as expected as soon as I got off the platform.....   "Hi Vicki, my name's Brooke. I'm from ASADA and you've been selected for a drug test....."   Ho-hum....

Afterward, a bit of time to relax and watch some of the lighter men's lifting and got to have a friendly chat with Jeanette and play the online ASADA drug quiz. Although I'd met her briefly at last years Nationals when she want competing, this time I was able to get to know her a little better and she was kewl . I hope her and her partner Jim are able to make it World Masters and show me the ropes but preferably back in the 60kg class . :-)

Wanna send out a big thanks to Buff and Dave for the expert handling - it makes a huge impact having the right people support you. I know now first hand why Dave recommended Buff, you've gotta have someone getting in your head before you go out to lift.   And to everyone that supported me from ESP both in training and at the comp - guys this win was for you.

GO E.S.P. !!!!

July 8, 2010

2010-07-08T15:59:00.001+10:00

What the hell?   Is it really only 2 weeks to Nationals? Surely not!

Still not touching, even shirted, but have managed a 90kg press from a one-board, so my token bench at Nationals wont be a total disgrace (so I keep telling myself).

I need to see where my squat is, perhaps next week. A couple of weeks back I managed a single 160kg box squat with straps down and no knee wraps. So I'm feeling good for a 165.

Have no idea about my deadlift :-( The Titan Velocity that I urgently got hold of for Masters Nationals is 'too big' although it was meant to be a size smaller than my squat suit.... no way! I'm gonna have to do some adjustment to the legs to keep it in place cos once it moves up, I have no pop out of it at all. Maybe I should have gone the Metal King Sumo after all. If I had the money I'd be ordering one for Worlds and maybe then I'd have half a chance at pulling the World Record. I'll be close but I don't think the Velocity is gonna give me the edge.

Shame I didnt 'qualify' for one of the three custom deadlift suits that Minh, our local TITAN dealer, had to give away as a promo from TITAN USA     Mega :-(

=====

June 21 2010

2010-06-21T14:00:00.001+10:00

Three weeks since my last post and a lot has happened. The worst of which was my Dad passing away at the grand old age of 89. I'm not going to dwell on that now except to say that it was hard saying goodbye and I will miss him dearly.

The news on the shoulder front just keeps getting worse. Have been to see one of the top shoulder surgeons and his assessment is that I definitely need to have a arthroscopic debridement and very likely need to have an open subscap repair to cut and reattach the bicep tendon. That 2nd part is nasty and will put me out of action for 6 months but long term it will be better for my lifting longevity. Anyway he will asses that when he does the artho and if need be he will switch to a full shoulder op so that its all done in a single hospital admission.

For the time being however I'm just going to continue with the rehab, naprosyn and letting pain be my guide. I need to get thru Nationals and World Masters before I can consider surgery. One of the guys at the gym, Kirby, suggested a lectric soda pack at night before bed to draw some of the fluid out, it worked well the first night and I was able to finally get a full nights sleep, but wasn't so beneficial the next night. I will persist tho', cos the nagging dull ache a night makes it hard to sleep.

Had bit of a giggle tho at the letter Dr. Hoy send to my sports doc. Personally, I there's a typo...

"Vicki is a 47 year old right hand dominant woman......"

I think it should be:

"Vicki is a 47 year old, right handed, dominant woman...."

LOL

Other than that, training is good. I've settled in pretty well with the guys at Apollo/ESP. Hmmm, well I think I have anyway. I'm not shunned for being female nor for being IPF and there a couple of other IPF lifters there. :-)
I dont get treated any different to anyone else and I dont want to be.

One of the things I enjoy there is being under pressure to perform. I don't like to be a pain in the arse so I try to keep up with what they are lifting, as best I can at least. Martyn puts me the group with lifters who a closest to my level or are lifting raw so I'm not massively behind them but it gives me something to strive for, pushes me to my limits and if the guys think I should back down the weight a bit, Martyn just says no, she'll lift that, and I do - or I die trying :-) He doesn't let me back down and I like that - a lot!

It's a good training environment too with everyone in the group giving constructive feedback while you're lifting, giving cues that help to build the right habits. Even Bro, who's not training with us will yell 'knees out, spread the floor' and this works for me!

We just recently moved into the new compound in Spotswood. Its at least 3 times the size of the ESP gym in Footscray with an extra mono-lift and heaps more equipment. Like being in a new playground!

This morning:
Max squat
Box squat - low, half suit & belt.
60x5, 100 x5, 120 x3, 140 x2, 150 x1 150 x1 150 x fail

Good mornings
40 x12, 50 x12, 60 x10, 70 x8, 80 x4 x2sets

Glute/Ham raise 8 x5sets

Standing ab curl
30 x12, 35 x12 x3sets

====

June 1, 2010 (happy birthday Mum, RIP)

2010-06-01T14:08:00.000+10:00

Well, 15 minutes in hell. That's what an MRI is. Not for the claustrophobic! After strapping my arm down and giving me a panic button in the other hand, the radiologist put a face washer over my eyes so I couldn't see that the top of the machine was only a few cm's from my face. He held my ankle as I was conveyed into the tunnel and waited until I was breathing ok before letting go and leaving the room. 15 minutes. An eternity, buried alive.

The result? Well lots of things going on in the shoulder, some that have been there for some time and confirmed the physio's and Sports' Doc diagnosis of a SLAP tear.

Summary from the MRI report:

Large glenohumeral joint effusion and prominent synovitis. Evidence of prior anterior macro-instability episde with a GLAD lesion, prominent subchondral cystic change within the inferior gleniod and a displaced osseous fragment. Anterior oedema suggests a further recent anterior periosteal stripping/anterior capsular injury.
Chronic SLAP tear.
Subscapularis tendinosis and anterior supraspinatus tendinosis. Small delamination tear superior insertional fibres of subscapularis.

So, what next? you ask, well I have been referred to a shoulder specialist and after initially being told it would be late July early August before I could get an appointment, the clinic called today to see if I could come in this Friday. Done! Ben's referral must have done the trick :-)

In the meantime, training must continue... around the sore shoulder, plenty of rehab, therabands, and rotator cuff work. So I still turn up for training at 6.30 am, works good for Saturdays so I can nick around to my Dads place after training, he's just 10 minutes down the road, and I can spend some time with him, he's not too well, and let my sister get to work without worrying about Dad being on his own while she's out. I must remember to pack some brekky and lunch tho' next week. Maybe a protein drink too......

Monday hit a PB squat, kinda... well I didn't realize it at the time. Was doing box squats and when Martyn asked what my max was last time and said 200kg. When it got up to 160kg I struggled and failed my first attempt, got the 2nd and failed the third. So he made me do 2 sets of 5 at 120. Was beating myself up all day, why was my squat so lousy? Then it dawned on me that I hadn't done straight box squats at Apollo before. Previously I'd done heavy box squats with chains the 200kg but it was a reverse band box squat that I'd done at 200kg ! Therefore 160kg in half suit was actually a PB. Didn't feel so bad then!

Last week at weightlifting I learned to do full cleans, as opposed to power cleans. ie. pull the bar up onto my collarbones and squat down and up like a front squat. So much fun, especially since I cant do any overhead pressing at the moment. Still really enjoying this extra-curricular activity, tho' it might be a while before I'm able to step up and compete. We'll see....

=====

May 20, 2010

2010-05-20T10:40:00.001+10:00

My Sucessful lifts

Comp bloopers - last one is my 193.5 deadlift fail :-)

=====

May 18, 2010

2010-05-18T09:08:00.000+10:00

152.5kg (335.5lb) squat

May 17, 2010

2010-05-17T14:52:00.001+10:00

Woo-hoo, Hooray, Yay!!!

I'm off the RTP as of July 1. Got the call from ASADA today and will have a letter of confirmation in the next few day. Yeee-Haw!!!

Don't be afraid of your freedom
Freedom

I'm free
To do what I want
Any old time
I said I'm free
To do what I want
Any old time

I say
Love me hold me
Love me hold me
'Cause I'm FREE

=====

May 14 2010

2010-05-14T16:30:00.000+10:00

Crap! Been a month since I wrote anything. Oh well it was a busy month getting ready for the Masters Nationals in Mannum S.A.

Flew over to Adelaide on the Friday morning and met up with Sydney lifters, Mark, Damien and Chris to share a car for the long trip to Mannum.

Pretty good comp for me but it all seems like a blur now. Weighed in at 66.3kg.

Best ever squat result - 3 for 3 ! Unheard of for me. Opened with 140, next jump to 147.5 (PB) then a crack at 152.5 (PB again) All felt great, have to admit 152.5 felt heavy when I first got it on my back but the squat was easy - so easy in fact that I honestly thought I must have cut it shallow but not one ref knocked it back.

Bench was going to be a worry, since I hurt my shoulder at the last comp, I've been having physio but have this weird, random, painful flicking sensation when I move my arm. Opened with a safe 85kg and got it, but felt the joint grind - yeow! The next two attempts at 90 were abysmal - no chance, but still in the competition.

Finally to my pet lift - bit of strife with the new velocity but my excellent handler adjusted the suit and off I went. Easy opener on 175, equal PB at 185 and then the record attempt - 193.5.... came off the floor easily, as I came up to lock out I could feel my left hand starting to open, no way was going to be able to hold it for down call - and down it went. The audible "Awwwwwww" echoing in my ears. Still, as disappointed as I might have been I was actually ecstatic to have gotten it up to start with. The record will be mine in July at the Open Nationals - albeit I'll have to pull a full 195 to get tho.

So all in all a good comp with a 7.5kg PB for my squat and a further 7.5kg PB on my total at 422.5kg. Sheesh that would have been an 'Elite I' total last year. I had the best handler on the day - just worked a treat for me. Kept me calm, wrapped my knees perfectly, gave me all the right cues and all from someone I'd only met properly the day before! Many thanks to Damien for his help.

Oh yeah, and I got BEST LIFTER! :-)

Tomorrow, off to have a MRI on the shoulder, see whats going on in there and start training towards Nationals in July. Its gonna be BIG.

=====

April 16, 2010

2010-04-16T14:49:00.002+10:00

It takes a special kind of madness to get up at 5.15am drive 40mins to training and squat 100kg. What's worse I was kinda excited to be doing it. I wonder how excited I'll be in the middle of winter? Character building...?

I am so much a creature of habit. I arrived at work, starving and under caffeinated, so satisfying those needs was primary. Satiated I headed off to the shower, if not for the insane stinging when the water hit what were previously callouses removed by the deadlift bar, it would have been quite enjoyable to stand under the hot running water. Fed, clean and dressed.... ready for bed...... if only! Well that is (was) the normal evening routine. train, eat, shower, bed..... Now approaching 3 in the afternoon and a nanna nap is on the cards when I get home. Zzzzzzzzzzzz

=====

April 14, 2010

2010-04-14T10:54:00.001+10:00

Weighed in at 67.45 kg - just scraping into the 67.5 class.....

My opening squat 137.5 felt good, came up easy, but no lift - depth. Next attempt 145, and this time I tried the dip hard at the bottom, no lift - depth. Third attempt was to be 150 but facing elimination and having not successfully squatted 150 before I erred on the side of caution and went with 145 again - Good lift - phew (benefit of doubt went my way...)

Bench press, first attempt 90kg, shocking handout, I didn't have control of the bar and it was dumped on me, so I needed the spotters to catch it and hand out again - recovered ok and it was a good lift and my first PB of the day! yay. 2nd attempt 95kg. Misgrooved the lift - no lift. 3rd attempt, was going to be 100, but pulled it back to attempt 95 again. Pressed it out without a problem.... well maybe a slight problem, bum off the bench - no lift.

Now, I'd like to bag the guy who did the lift out but I'm not going to because he had the balls to come up after the comp and apologize - he's just new and I think it was pretty damn gutsy of him to come over and apologize. No hard feeling, but I'll kill him if he does it again :-)

Finally up to the deadlifts - my pet lift. I might add at this point I was trailing behind Jasmine by about 7.5 kgs.... Opened on 170, too easy. 2nd attempt 180, again this came off the floor no problem. Pumped up for a third attempt and a potential PB 190kg - bah-bah... Not close enough to my shins, back rolled over and there was no way it was coming past mid shin. Didn't want to try pulling with my back, as I've done in the past, not with Masters Nationals just 4 weeks away, so I let it go.

All up still a very successful day, 145/90/180 for a 415 total, which is a 7.5kg improvement on my best total last year AND....

BEST LIFTER :-)

Well done to Jasmine too, the newest Southern PLC lifter who is snapping at my heels with her 387.5 (?) total and only her 2nd comp.

After the comp, I spotted the black agents (ASADA) and went over to say hello to Ilija the Doping Control Officer (DCO). Bit of a giggle 'cos I spotted him a couple of weeks earlier at the VWA when I was watching a weightlifting comp, he spotted me too! As it happened I was in a hurry so I took off quickly without saying hello. I wasn't chancing being notified for a drug test.... :-) Anyhoo, so comp's over for me and I'm taking my bag out to the car and I notice that there are no female chaperone's with the DCO, so I did a song and dance in front of him about not being able to be notified la la la and so he sic'd one of his male chaperones onto me saying I AM being notified. I thought he was joking, the chaperone didnt know if he was joking or not but Ilija kept saying I was being notified. Boooooo!

So, yes, I've joined the Victorian Weightlifting Association and I'm training at Phoenix Weightlifting Club in Oakleigh twice a week under the guidance of Robert Kabbas, a past Olympian. Started out as an idea to help with my squats and deads but technique is so different that I'm not so sure now. More importantly tho', I'm really enjoying it. I'm training with light weights for the moment trying to grasp the techniques because now that I've tried it I want to compete.... Plus, as an added bonus, its mobilizing my shoulders, they haven't felt this good in ages!

=====

March 15 2010

2010-03-15T22:17:00.001+11:00

Sheiko week 9

Preparing for the skills evaluation later this week. Training tonight was too easy.

Raw Squats
1x4 @ 40kg
1x3 @ 60kg
1x3 @ 75kg
2x3 @ 80kg
3x2 @ 85kg

Raw Bench
1x4 @ 20kg
1x3 @ 40kg
1x3 @ 50kg
2x3 @ 55kg
3x2 @ 60kg

Still trying to find the right foot placement for benching - shifted back to a tucked postion but have to be careful of not lifting my butt off the bench, but I feel more leg drive in this position and I can get my chest up higher. I'll get Martyn to have a look at my leg position again at my next one-on-one.

Still no reprieve from ASADA - next 3 month of whereabouts was due last Friday. Havent been tested thus far in this quarter and only 2 weeks remaining, I almost once again thought I was going to be taken off the RTP. Alas, just 3 days before whereabouts filing due date they sent me a reminder letter to fill in the next three months - OMG that will be 15 months.... Next quarter for sure they'll take me off....

Your Compliance Status

Current quarter 1/01/2010 - 31/03/2010

Compliant from 01/01/2010 to 31/03/2010

Upcoming quarter 1/04/2010 - 30/06/2010

Compliant

====

Feb 26 2010

2010-02-26T22:36:00.002+11:00

Admission: I am a gluttonous piggy.

I simply must have all or nothing, well just "all" actually. My eyes are always bigger than my belly, I always bite off more than I can chew. I observed a man the other day at the tram stop eating his lunch. He took a rather large bite from his sandwich and before he had swallowed what was already in his mouth he took another bite. Lets not have a mouth half full....

This is me, metaphorically speaking, I have taken on so much lately that I am full to the brim, yet I keep finding more that I want to achieve. New challenges, new adventures, more more more...... Only now, February 26th at 10pm have I found 5 minutes in which I can write a blog update.

For my powerlifting I train Monday and Thursday evenings and again on Saturday morning, on Wednesday evenings I attend french lessons and Friday night I go swimming. I've taken up a new sporting challenge which I will talk about some other time, and for this I train Tuesday evening and again on Saturday afternoon. I work full time and have put my hand up for extra weekend shifts - ok I need the money for my Europe holiday....

You would think Sunday was my day off, but no, I have a tonne of french homework that takes all my Sunday morning - when else am I going to do it? I'm also looking at what I feathers I can add to my cap at work, I attended the Dataguard training in January and am now looking around for what next.. exadata?? hmm not sure I want that one :-) Plus I've put my hand up for a little side project for PA, that is to get the GoodLift software up and running and do provide costing for hardware....

Why am I doing this? Why do I feel the need to fill every minute of my day with something? I have hours of winter olympics, french news and other tv shows that I enjoy, all recorded but no time to watch them. Why take on more?

But, you know, in all this madness I'm actually happy, I think. Well I don't have time to think about it really but I'm not unhappy.

=====

Jan 30 2010

2010-01-30T18:01:00.000+11:00

Have felt like crap all this week. Almost like flu symptoms. Thursday night I should have been deadlifting 140kg suited but could barely raise 105kg raw. Needless to say I called it quits and didn't even bother putting the suit on. That night I felt feverish in bed, but was too lazy to get out of bed and take some panadol - dreamt that I did tho' and it was so real - must have been hallucinating!

So in all honesty this week hasnt been brilliant for training with me skipping some of the prescribed work from the Sheiko program I'm following. Next week will be better!

On a more positive note my trip to Europe is booked. My niece Robyn is coming with me. We leave here on September 25th and arrive in Prague on September 26 then make our way to Pilsen for the World Masters Powerlifting Championships which runs for a week. Then well head back to Prague for a day or two. On to Paris via Frankfurt by train and over to London via the Eurostar train. We have a few days siteseeing around London before heading off on our Trafalgar tour for 20 days seeing 11 countries in Europe.

The Itineraray is like this:
London, Paris, Avignon, Barcelona, Nice, Monte Carlo, Florence, Rome, Venice, Vienna, Innsbruck, Lucerne, Rhineland, Amsterdam and finally back to London before flying home again on October 30. Back in time for Melbourne Cup! :-)

The other good news this week is that I am still graded as Elite II, just scraping in above the cutoff of 405kg total with the 407.5kg that I lifted at Nationals last year. Phew! Mind you Elite I is now another 35kgs away requiring a 440kg total - previously 420kg.

Here's the Powerlifting Australia announcement:

Sizeable increases to grading/qualifying totals with release of 2010 PA Regulations (29/01/10)

The 2010 Powerlifting Australia Regulations has now been released with the major interest surrounding the changes in the grading scales / qualifying totals. The gradings have increased 3-5% across the board as the quality of lifting in the country and the enhancement of supportive gear has improved over the last few years.

Direct ink to qualifying totals / grading page

=====

Jan 25 2010

2010-01-25T08:30:00.000+11:00

Hooray for Holidays!

2 weeks off to enjoy sleeping in and doing nothing in particular!

Finally started back training last week after having almost 3 weeks off to let my body have a much needed recovery. The 4 week shieko plan I followed before Christmas was certainly different and I'm going to give it a bit more of a run up to the first comp of the year in April. I've started out on the Dave Bates 12 weeks reduced volume equipment cycle which Steve Pritchard recommended. Being that last week was 12 weeks to the comp made the program perfect.

Last week was hard, my motivation was down and the weights all felt heavy, but by the third workout I was finally staring to feel a little better and suitably sore the next day.

I'm having to re-shuffle my training plans around a bit too, I've enrolled in French language lessions which are being held on Wednesday evenings, so now I'm training on Tues, Thurs and Saturday's with swimming being put off to Friday's. Actually I went last Friday and it was surprisingly quiet at the pool - I like that!

I had hoped to make a return to the saddle this year also but I'm not sure how I'm going to squeeze it in now with DARC also being on Satuday mornings its going to clash with my training. Mind you, Mojo has no shoes on at the moment so cant be ridden anyway....

Rumour has it that the gradings are being increased, I hear by around 5%. For me this will mean that I drop back from Elite II to A Grade based on my current total and Elite I is bumped out of my immediate reach. Not that I think its a bad thing, probably Elite I and II were a bit easy to get, after all it should only be the best of the best. And it keeps that carrot dangling in front of me. We'll know more later in the week.

=====

Jan 3, 2010

2010-01-03T18:36:00.000+11:00

HAPPY NEW YEAR!!

Just got back from a few days break up at Lake Eildon where Andrew's parents have a holiday home with a barge/party boat, speed boat and some jet ski's. I can see now why Leah and Andrew head up there so often thru summer.

Leah and Madii

New Years eve the weather was spectacular and hot! But shortly after midnight the heavens opened. A massive storm came thru, I've never seen such a spectacular lightning show as this. The next day it was calm but no where near as hot. Still we were able to go out on the boat and have a lazy day on the lake. Again in the evening a fierce storm came thru this time with gale force winds and huge hail stones half the size of a golf ball.

Lake Eildon by day

Lake Eildon by night

The next morning the real damage was evident. A large tree at the edge of the lake had fallen - right onto the speed boat :-(

Now onto 2010.... First up I'm taking a couple of weeks break from training to let a few niggles settle down and finally give my body a chance to recover properly. I completed the sheiko #29 which I started almost immediately after the last comp (hence the need for a break) and made a modest improvement in my raw squat, no change in the bench and I didn't test my deadlift. I must say the program really trashed my lower back which is 1.why I didnt do a 1rm test and 2. why I need to recover.

I'm considering sheiko'ing it up to the first 3-lift comp which will be the Melbourne Championships in April. I have the next two weeks to mull over my tactics for this year.

On a fun note, I found a pair of Aussie flag knickers! They're by Davenport so I bought 2 pair, one which I'm keeping to wear under my lifting gear at World Masters in September. How cool are they!

=====

Dec 19, 2009

2009-12-19T22:03:00.000+11:00

The year is quickly drawing to a close, what a great one its been - next year promises to be the best yet!

The 2010 competition calendar has finally been published on the PA Website. Time to start planning next years assault on an Elite 1 total and devise a training plan for World Masters in September. First up tho' is the Melbourne Championships in April, followed closely by the Australian Masters in May (in Adelaide) then Open Nationals in July here in Melbourne. Its gonna be a packed year!

Training:

Wednesday
         %    reps   sets weight

1    Deadlift up to knees
          50%    3    1    77.5
          60%    3    1    92.5
          70%    3    2    110
          75%    2    4    115
2    Bench press
          50%    6    1    37.5
          60%    6    2    45
          65%    6    4    50
3    Dbell fly 10    5    20lb
4    Deadlift from boxes
          55%    4    1    85
          65%    4    1    100
          75%    4    2    115
          80%    4    4    125
5    Lunge    5    5

Thursday - swim for 45 mins a Aquarena - or what I call swimming aka splashing around / keeping from sinking to the bottom of the pool....

Friday
          %    reps   sets weight

1    Squat
          50%    5    1    52.5
          60%    4    1    62.5
          70%    3    2    75
          80%    2    5    85
2    Bench press
          50%    5    1    37.5
          60%    4    1    45
          70%    3    2    52.5
          80%    2    2    60
          75%    3    1    55
          65%    5    1    50
          55%    7    1    40
3    Dbell fly 10    5    40lb
4    Squat
          50%    5    1    52.5
          60%    5    2    62.5
          70%    4    2    75

=====

Dec 15, 2009

2009-12-15T15:26:00.001+11:00

Into the 2nd week of Sheiko #29

Monday

        %    reps sets weight
1    Squat
        50%    5    1    52.5
        60%    4    1    62.5
        70%    3    2    75
        80%    2    5    85
2    Bench press
        50%    5    1    37.5
        60%    4    1    45
        70%    3    2    52.5
        80%    3    5    60
3    Dumbbell fly
                 10    5    35lb
4    Push up
                 10    5
5    Front squat
        45%    3    2    47.5
        55%    3    2    57.5
        60%    2    4    62.5
6    Good morning (standing)
                  5    5    60

Southern PLC Christmas lunch at "Little Creatures" bistro in Brunswick st on Saturday and a quick zip into Atomica to grab some beans - yay fresh beans!

Tim, Lauren, Rikki, Deb, Simon, Yoji, Me, Steve, Mary, Jen, Christian, Travis and JBear somewhere down the end hidden in her pram

Sunday - Christmas lunch with my ex's family - they prefer me to him..... :-) and its always nice to catch up with them and kids - who've grown so much!

Yesterday, Madii and I drove out to St Arnaud - nearly 4 hours to have a look at a puppy......

Paris

Yep, it's a "Mexican barking rat" :-) Very affectionate and just like Madii, likes to sleep... She will be coming to live with us early in the new year. What ever will the cats think?

We also go Madii VCE enter score, she did well although not in her eyes, she'll get into either of her 2nd or 3rd choice Uni courses, just fell a little short of the numbers for the B. Bio & Vet Science so she'll apply for a change of course after 6 months of the B. Science or B. Bio Science.

=====

Dec 9 2009

2009-12-09T09:14:00.001+11:00

Despite the lack of response from ASADA regarding some questions about how to enter particulars for regular whereabouts in the recently upgraded AWOS system and that PA haven't got the 2010 competition calender published yet, I have managed to bullshizen through my whereabouts filing for the next quarter. I think they will have a hard time finding me next quarter - I am going to be a busy little lifter in the coming months.

Compliance Status

Compliance Status quarter 1/10/2009 - 31/12/2009

You are compliant from 1/10/2009 to 31/12/2009. Receipt Number is: ASADA015195

Compliance Status quarter 1/01/2010 - 31/03/2010

You are compliant for the coming quarter. Receipt Number is: ASADA015196

Some happy snaps from the comp courtesy of my friend and fellow SPLC lifter Yoji. Thank you Yoji :-)

Yak yak yak..... blah blah blah....

Wrap wrap wrap....

waiting, waiting....

Zzzzzzzzzzzzzzzz.....

setup...

SQUAT!

Does this shirt make my arms look skinny?

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Dec 7 2009

2009-12-07T12:27:00.002+11:00

Its ME !!!

Well kinda... My middle name is Ann.... and look at those quads, bet she doesn't have a problem squatting :-)

Found her at Toy Kingdom while Christmas shopping for the nieces and nephews and just had to buy her. And the box contains Monkeymans right leg... WTF??

Monekyman and O'Brien...  

The series follows the story of Ann O'Brien, the daughter of a missing scientist, who at the time of his disappearance was working on experiments in interdimensional travel. When one of her father's experimental machines was accidentally activated by Ann, it teleported from another dimension Axewell Tiberius (a.k.a "Monkeyman"), a 10 foot tall super-intelligent gorilla-like being. The same accident also bathed Ann in a mysterious radiation which caused her grow to seven feet tall and endowed her with superhuman strength, endurance and speed.

She's generally gregarious but obviously doesn't suffer fools; when a reporter asks if she has a sexual relationship with Tiberius, O'Brien needs to be restrained from beating the guy up. While obviously beautiful (both President Bill Clinton and the evil Shrewmanoid have expressed a longing for her), she's a bit awkward in dealing with her massive size. In a dream where she gets blasted by a growth ray and accidentally knocks over half of San Francisco, O'Brien cries that she'll "never have a boyfriend."

ROFL... Its so me.... I'll never have a boyfriend either......... hahahaha

And look she even wears chucks!

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Dec 4 2009

2009-12-04T15:26:00.001+11:00

Bureaucracy at its best....

An email to advise that I'm getting an email that will tell me how to open a confidential email.....

Email 1:

Dear Athlete
This email attachment explains how to open a secure email from ASADA.
ASADA will send a secure email following this regarding your athlete whereabouts.

Email 2:

Subject: Athlete Whereabouts important notice

with instructions to click and login to a secure email environment (which by the way now dont work...) and open the latest email.....

So I'm getting excited now, I've not had a 'secure' email I'm thinking this is it, they're notifying me that I'm off the RTP.........

LOL.... Notification that my whereabouts filing is due....

Then, the next day I get a notice in the post.... and again for some crazy reason I think its going to say I dont have to do this anymore but....

Here we go again, another 3 months of 'where's walley' :-)

Well, its no big deal really, I still think its funny that I'm even on the RTP, I think of it for more professional athletes like footballers or olympic athletes... Of course it will be a pain if I'm still on it at the end of next year when I go to Europe for 6 weeks!

Went into the gym last night, it hurt just being there! Did some light hack squat, leg press, benching, triceps, biceps.... then home to collapse. Slept like a rock and incredibly my quads are sore! Good grief how am I going to cope going back to full training next week?

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Dec 1 2009

2009-12-01T13:49:00.001+11:00

'Tis the season to be jolly......
I need to fatten up, I feel like one of those stick insects I so despise....

So, the comp - huh? What a disgrace.... Ok so I still got best lifter, but that wasn't really the point....   I had a great pre-comp season, everything went well, so how did it go so pear shaped on the day?

Weighed in at 67.1kg, 400grams to spare and then had something to eat, being local I was able to bring my own brekky, my usual porridge was still warm in the thermo cup inside the House of Pain thermo bag...

The squat:
The comp started a bit late at 11.30 and I had a rather lengthy wait between my last squat warmup at 125kg and actually hitting the platform for my opener at 135kg. It felt heavy and wrong... and I was red carded on depth from all three refs. The first blow.....   2nd attempt at 145kg and I was feeling the pressure. Head ref, Robert Wilks, red carded me again but the two side refs were a little more generous and so I got the lift. Tried to get my knee wraps a little tighter and in doing so lost valuable time trying to tie off the last wrap, I rushed out onto the platform for a 150kg final attempt with my wrist wraps undone....   fail!

The bench:
Easy opener on 85kg - flew up. Next attempt at 90kg, I felt confident, tight, all the right things. Long wait for the press call and it flew off my chest and stalled about 3/4 up, the bar came down just a fraction, and I saw it, then I locked it out. No lift...   Confidence down.... attempt 3 90kg again. Reviewed in my mind all the points for the lift, lats on, pull the bar apart, tuck the elbows.... have a nice conversation with myself waiting for the press call.....   PRESS! The bar flys off the chest and stalls, finally lock it out but no lift. Double press apparently but this time I didn't see it happen...

The deadlift:
Dodgy as.... Already nearing 5pm - what a long day! The bars in the warmup area were thick with no knarling.... warmups went ok until my last warmup at 160 and it just wasn't right. Long wait after the last lift before going out on the platform for my 175kg opener and when I went down to the bar my chest caved, my hips went up and I had to pull with my back - bad, bad, bad.... Got the lift but wrecked myself in the process. Next attempt 185kg wasn't going to move and I found myself in the same bad position to lift... but this time I couldnt. Bar got to mid shin and back down to the floor. So with one final attempt left and sitting on a 230 total I was in need of a 190kg deadlift to hit elite 1. I had nothing to lose, 185 wasn't going to but it. It was do or die....   Out on the platform knowing this was it, I tried to setup properly, my back was screaming from the bad 175 pull but I gave it my all, the bar moved off the floor, my chest caved again but I kept pulling and got the bar close to my knees, but it was just such a bad leverage point and I couldn't bring my hips thru, so the bar went back down. I lost balance and ended up flat on my back - cant say it didnt give it my all!

Oh well, No fairy tale ending.... No elite 1.

But there were some positives that I took away from the comp, I got a comp PR for my 145 squat. I did actually get both the 90kg presses, albeit not technically, still better than my nationals attempts and my technique was better. Even the 190 deadlift, came off the floor, which was better than nationals where it stayed firmly glued down... so I know it will come soon. Next comp - Elite 1.

For now - a bit of recovery time, maybe a full body workout on Thursday, just light stuff to get blood into the muscles again. My back is still caining - despite the copius amounts of voltaren and hot radox baths etc... I have a recovery massage booked for tomorrow and I might even take myself to the pool later in the week.

Next week I may embark on a 4 week shieko program, that will take me up to Christmas and by then the comp calendar for next year should be published.

Gonna be full on next year, I plan to make swimming part of my regular routine for recovery each week and outside of lifting I'm enrolling in french language classes in preparation for my European holiday in October. Plus since I've let my Doherty's membership lapse, I'll be spending more time at Apollo, working on my bench technique via one-on-one sessions with Martyn.

A big year ahead in 2010.

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Nov 22, 2009

2009-11-22T21:37:00.002+11:00

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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Nov 14, 2009

2009-11-14T19:04:00.000+11:00

Training review.

Monday

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

Tuesday
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

Thursday
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.

Saturday
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 !!

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November 7 2009

2009-11-07T16:13:00.001+11:00

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

DOPING CONTROL

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....

November 6 2009

2009-11-06T15:11:00.000+11:00

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?

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October 31 2009

2009-10-31T23:22:00.001+11:00

Bench 1-0-2.

I am soooo sore!

I never new retracting my shoulder blades could leave me in so much pain - good pain I guess, the worked hard kind of pain not injury pain. I felt great when I left the gym - the endorphins I think, but by the time I got home my whole upper back had seized and my left bicep was aching....

But the pain was worth it! I doubled 75kg raw! and with the bench shirt on I worked up triple @ 90 on 3 board then a triple @100 on 3 board. Stayed at 100 and the boards started coming down, triple on 2 board, then singles - 1 board, 1/2 board. Finally went for the touch on the shirt but couldnt get it. At this point Martyn explained a bit more on how to get the bar to touch and pointed out that my shoulders started to come forward - hence the really hard retraction needed to combat that. Another attempt and a quick touch but no lockout, but it came off the chest easy!

Back to some more board work. 3 board press triple @120, triple @ 130 and last an attempted triple @ 140. The first rep was ok, maybe even the 2nd but the 3rd - neh!
By now my left bicep was starting to complain about the compression and my little finger was getting pins and needles. Not as bad a last time, but I was ready to get the shirt OFF!

A very productive bench session - far more than I had anticipated and surprised myself how well the 100's went. Really paying for it now tho - soooo sore.

Session 2 with the tight shirt has left my arm looking

like I'm some kind of crazed drug addict with little scratch marks :-)

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October 19, 2009

2009-10-19T16:13:00.000+11:00

Bench class 1-0-1 Saturday morning....

Raw PR 75kg. So wtf am I doing at comp getting only 82.5kg shirted - sux!

The new size 36 F6 went on pretty easier than expected with garbage bags to get the sleeves up but got a little stuck around elbows - man this shirt hurt's like all hell tho'. Seemed to be compressing a nerve in my bicep and nowhere could i put my arms to alleviate the pain.

3-board press only with this new shirt - triples all the way
90kg, 100kg, 110kg.

The 100's felt best, good lockout. 110kg was a little wobbly and by this time I was starting to get pins and needles down the left arm and into my pinky and ring fingers. Martyn would have liked me to go to 120kg but I had to get the shirt off, I was losing feeling in my hand. Next time will be better.

I'm also going to trip into Berrensen's and get them to take in the sleeves on my 38 F6 by maybe a cm. that will give me an extra shirt to choose from for the globo comp. Not sure I'll have the 36 touching in time!

Squats tonight - back to 125kg

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October 14, 2009

2009-10-14T14:31:00.002+11:00

Ouchies 1 & 2

Shoes off...

Shoes on...

wormed..

Bones?

In the beginning there was fire...

Burnies...

Then there was nothing but ash....

Civ-dog

October 13 2009

2009-10-13T13:21:00.001+11:00

I hope this is some kind of mistake.... My letter from ASADA back in March said I would be on the RTP until Dec 2009, but when I logged into the Athlete's Whererabouts System....

Your Compliance Status

Current quarter 1/10/2009 - 31/12/2009
Compliant from 1/10/2009 to 31/12/2009
You can obtain a receipt when you logout.
Upcoming quarter 1/01/2010 - 31/03/2010
Non-compliant

Dates Missing in January February March

Training:

Saturday
Max bench - 3 triples at 72.5kg (raw)

Monday
Max squat - 2 singles at 135kg and a single at 140kg (equipped)

I'll cut back the weight for squatting since I have another 5 or 6 heavy squat sessions left and concentrate on triples with good technique. Maybe around 125kg.

Got some nasty bruises from the suit - will post pics later.

Weekend Activities:

Sunday morning: Pony club gymkhana and althoguh Madii wasnt riding I went down to lend a hand - well a was rostered on to do pencilling for the eary round of show jumping - I dont mind really. Didnt stick around tho' was too nice a day to miss out on doing some stuff at home.

Perfect day for a bonfire - no wind! Emptied what little petrol I had in the jerry can onto the pile and voila - instant arson! Man, gotta tell you, fire is HOT! I mean really HOT, not like sexy hot - HOT, burning HOT! Burnt my finger picking up a hot branch - not even at the burnt end - at the unburnt end! Anyhoo - after the fire started to settle down I started adding the branches from the 2nd pile... smart move, instead a massive out of control fire I just kept stoking the little one with more fuel.... Then I started venturing around the front of the block looking for more things to burn.... and found the remains of a kangaroo, I think, well a leg thereof... no meat - just bones... eooww! managed to get a million blackberry prickles in my hands when I grabbed what I thought was some ti-tree... I still some embedded in my fingers :-(

Madii came out to watch the fire and made a new friend - some little caterpiller that kept inching towards her, even after she moved several times. She named him Albert and took a photo - he kinda looks like a twig. I think she's going to make him a facebook page......

Conveniently after the fire had died down completely, we got a little bit of rain - perfect! Fire out...

Civ-dog, as the new car is now known (everything is -dog), went for his first service yesterday, 1000km and had his new petrol cap thing fitted - The serviceman said he would now go faster :-) Yay! Now I can take it up a notch and push Civ-dog to 6000rpm and see the pretty rev lights come on to advise that I'm getting close to red-lining - this is apparently where the V-tec kicks in. 90k's in 2nd gear and suddenly Civ felt like he had more to give - Niiiiice!

Enuf hooning.... I need to get up and walk around, my lower back is killing me after last nights squats. Will post some photos of Civvy and the bonfire etc tomoz.

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