A new stage of the journey

Hey there Tru :). Why did your trainer recommend no high intensity cardio? I need to look up the ratio of pounds to grams so I can follow your routine better. I will be getting back to weights in June and want to get some more ideas. After many years things can get stale if you let them as I have. Yeah so I was also impressed by this door fixing project. I am completely unhandy and really admire women like you..and my mom she can break out a tool and fix anything!
 
I believe it is because when you do high intensity cardio you burn a little muscle along with the fat but also at high intensity by working the muscles hard I risk overtraining. for most members the small amount of muscle loss wouldn't make much difference but with competing at a National level i can't affort any muscle loss.

it is 2.2 pounds to a kg, I have been trying to remember to include the weights in pounds as well as kg.
 
TUESDAY 26-May

Squat 3x6 @77.5 kg (171 lb)
Laying Leg Curls 3x6 @ 45 kg (99 lb)
Calf Raises 3x6 @ 190 kg (419 lb)
Back Extensions 3X3 @ 45 kg (99 lb)
Dynamic Deadlifts 10X1 @ 75 kg (165 lb)
 
Ahhh hah! Any chance you could describe the back extension and dynamic deadlift? I must know these exercises but not sure which ones they are..
 
Back Extensions are done on a roman chair, for weight i use a DB held to my chest because it is easier to get into position without a spotter rather than using a bar which is shown in the video.

Barbell Back Extension (on hyperextension apparatus)


the dynamic deadlifts are just normal deadlifts but done at a lower weight and using maximum force in the lift to develop explosive power. they have a 40 second rest period (raher than 8-10 minutes for heavy sets). Doing them this way focuses on using the ATP energy system which is the energy system used during competition.

Energy Proportion Graphs
 
So how long till your next competition? Your workouts look great as always. It's very motivating to read through your dairy and see you sticking to your workouts. You have even less free time then me so if you can do it so can I! :p
 
I am feeling a bit nervous about Saturday, I found out tonight I have been rostered on as Sports Medic for the first time for this Saturdays football (soccer). Time to put the training into practice and hope that it is a quiet day for my first time.
 
Solty, my next comp is in July at the Australian Powerlifting and Benchpress Championships
 
THURSDAY 28-May

Dynamic Benchpress 8X3 @45 kg (99 lb)
Close Grip Benchpress 3X6 @ 60 kg (132 lb)
Tricep Pushdowns 3X6 @ 77.5 kg (171 lb)
Skull Crushers 3X6 @ 37.5 kg (83 lb)

30 minutes walking
 
Oh wow thats just around the corner, but you'll be ready for sure. Your training is always great and consistent. Good luck at the football game on Saturday, although you don't need it.. you'll do great :)
 
FRIDAY 29-May

Deadlift 3x6 @77.5 kg (171 lb)
Shrugs 3X6 @87.5 kg (193 lb)
Seated Rows 3X6 @ 102.5 kg (226 lb)
Single Arm DB Rows 3X6 @35 kg (77 lb)
Dynamic Squats 10@2 @57.5 kg (127 lb)
 
Just a quick post, I have a good case of DOMS in the traps, rhomboids and posterior delts :D I need to go into soccer this morning for my first time on duty as sports medic, I will be paired with an very experienced woman to learn from her experience.
 
SUNDAY 31-May

Bench Press 3x6 @57.5 kg (127 lb)
DB Bench 3x6 @25 kg (55 lb)
Incline Bench 3x6 @45 kg (99 lb)
Bicep Curl 10 @ 10 kg (22 lb)
Bicep Curl 8 @ 12 kg (26 lb)
Bicep Curl 6 @ 15 kg (33 lb)
Bicep Curl 4 @ 17 kg (37 lb)
 
Now as comp aproaches I need to ramp up the weight loss a little, for the next week or so I aim to give things a kick start with PSMF for a week possibly 2 depending how I feel and how my progress is going. My coach said my form was looking good and I am on track :D
 
Good luck with the psmf.. I think I'd die if I tried that one for a couple days lol. You can def do it though cause you have more will power then I have ever seen when it comes to your body :p
 
thanks solty, starting the PSMF has been delayed, I have been hit with the flu big time, missed my training yesterday but I realy hope i will be feeling better tomorrow so I don't miss another training session. I also have to drive my youngest to speach therapy tomorrow which will take up most of the day.
 
I semed to have recovered ok from the flu

MONDAY 8-Jun


Benchpress 3x6 @60 kg (132 lb)
DB Bench 3x4 @ 30 kg (66 lb)
Incline Bench 3x6 @47.5 kg (105 lb)
DB Bicep Curl 10 @ 12.5 kg (28 lb)
DB Bicep Curl 8 @ 15 kg (33 lb)
Cable Curl 6@ 45 kg (99 lb)
Cable Curl 4@ 47.5 kg (105 lb)


TUESDAY 9-Jun

Squat 3x6 @82.5 (182 lb)
Lying Leg curls 3x6 @ 45 kg (99 lb)
Calf Raises 3X6 @ 195 kg (430 lb)
Back Extension 3x6 @ 47.5 kg (105 lb)
Dynamic Deadlift 10X1 @ 70 kg
 
Boom

Yesterday was a public holliday and the family got into doing some cleanup work around the property but while i was slashing one of the paddocks hubby and the kids built a bonfire from branches etc from around where i had been doing some cleanup work with the chainsaw BUT hubby is a city slicker and without saying anything he spashed petrol over the newly built bonfire and allowed our youngest to light it :banghead: well as expected it went boom so i had to take my youngest to the hairdresser today to have his burn't hair cut off.

On the up side I think they all learned their lesson and the kids don't want to have anything more to do with lighting fires lol
 
You must log in or register to reply here.
Back
Top