Lift, Train, Fitness

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
I am a member from way back on this forum and in the past it was a great community, I am back more for the community and to help others rather than a need to loose a lot of weight.

The old hands here will know me but for those who don't

I am a 42 year old mother of 3 kids with disabilities, I am a former Australian Champion (Bench Press) and State champion (Powerlifting). I work as a Senior sports trainer (roughly equivalent to an athletics trainer in the US) and Registered Massage Therapist. By the end of this weekend I will also be a Qualified Powerlifting coach to go along with my certification as a football coach.


Weight wise I do carry a little more fat than I would like but I am in the normal BF% for my age. I do not judge weight by BMI as it is a poor measure of obesity. at 5'2 and 90 kg my muscle mass alone make me morbidly obese lol.


Training and Injuries and a couple of goals

I have been back in serious training for 3 month now after a 12 month lay-off due to injuries, during this time my weight got a little out of control but have lost 20 kg of fat in the 3 months back in training.

My goals for the rest of the year is to improve my BF% closer to the Athletic category, ideally between 12% - 15% but more realistically 20%
Finish the year without any further injuries
Return to competition
Coach my youngest son to a second Australian record - two more weeks to comp


Next post will be last nights training session
 
Tuesday Night Training

Last night was squat day, weights were reduced down a little due to missing a couple of squat session while I was In Canberra last week helping my eldest son move out of home for the first time.


Squat

10 @ 65 kg Warmup
3 X 8 @ 80 kg, felt easy ATG

Standing calf raise

3 X 6 @ 200 kg, down 40 kg from normal, did not feel it in calves,
should have adjusted machine height up after sons sets,
squat at the beginning and end of each set due to low height setting.

Back Extensions

3 X 8 @ 45kg, felt good

Hamstring Raise

3 X 10, I have a love hate relationship with these

Dynamic Deadlift

10 X 1 @ 80 kg, good fast pull from the floor




Food

Eating was on target, kept carbs down to 2, blood ketones are returning to normal levels after the week away and having some slip ups.
Blood glucose steady at 4.8
 
No training today, Scheduled rest day

No slip ups with food intake

Hospital appointment tomorrow to meet anaesthetist for procedure at end of the month. not looking forward to it but procedure is only precautionary due to mums cancer being hereditary.
 
I played a little bit of golf as a teenager but I find golf to be a little sedate for my tastes


for example almost 2 weeks ago I was playing bubble soccer :)

https://www.youtube.com/watch?v=Le8DR5yCe1k

I am the one with yellow shorts on, this is just a short clip from the game after I had been on duty all morning for sports medicine during all of the kids games.
 
Welcome back Tru! I kept up with your old diary and I never left. You were getting ready for a BP record attempt and stopped posting.
 
yep, went down with injury, I had a multitude of tears in my medial and lateral tendons of the right elbow, had to stop all lifting and had to have injections to kill the pain. It was so bad I couldn't even lift a washing basket lol, Doc said it was age and over use but a lot of rehab later and it is almost back to full strength.

I still want that record but no immediate plans to make the attempt, I just want to get through a year of training without further problems.

I am more focussed on coaching now, I have already coached my son to 1 Aus record and he is ready to try for the record in the next weight division up in two weeks time. This weekend I am getting officially certified as a powerlifting coach. The official paperwork means I can take on paid coaching jobs for powerlifting, I am aware of a few older teens at the high school that want to have a go at competing after my sons lift last year and the gym always has young men who think they know a lot but don't.

https://powerliftingaustralia.com/australian-records/schools-bench-press-records/ my youngest son is on this list :)


Yesterday I had my appointment with the anaesthetist for my procedure, he took one look at the BMI on my paperwork and one look at me, circled the BMI number and wrote muscle lol

Tonight I have a 5 hour shift at the football (soccer for the Americans reading this), the best part of working at sporting events is you have the best seats in the house.
 
spent all day at my coaching course, so far so good, spent a couple of hours on theory then rest of day was spent alternating between lifting and coaching.


food wasn't the best, calories,protein,fat ok carbs way over, should be offset by full day lifting but still not the best choice.
Another full day lifting tomorrow
 
Sorry about your injuries. I'm glad it's doing so well now. Congratulations to your son! He's had a great coach. Come to think of it I think some of us called you Coach here before didn't we?
 
I wasn't able to post much over the weekend due to being away in Brisbane for my accreditation course, I am officially a professional powerlifting coach but still have a couple of minor hoops to jump through the get my national accreditation card, that being 30 hours of supervised coaching during the next 3 months.

The Head Australian coach said I should be looking at starting my own Powerlifting club to coach at but the costs of setting up my own gym are a bit high at the moment.

my legs are really feeling the effects of the weekend, food over the weekend was ok but not perfect.

This week I have to do a water fast (doctors orders) in preparation for procedure on Friday, so I may be a bit grumpy around people this week lol
 
Looks like there are going to have to be some changes at the gym I train at in town, the nearby town has a pop of about 12000 and has a fairly crowded gym market with 3 gyms a crossfit box and a couple of PT studios. I found out last night that another chain gym is opening 200m up the road from the gym where I train. I don't think the town can support 4 full service non specialist gyms and neither do the gyms so there is now a big push by all of the 3 main gyms to use special offers to secure more customers and avoid going out of business, most of these offers are aimed at the cardio bunny market but the gym I train at is going in a different direction which if it works means I should be in a better position to pick up coaching work.

I have been asked to help organise and referee a local non official powerlifting competition at the gym to attract the more serious lifters in town and not the more fickle cardio bunny market. If they can pull this off I should be able to convince the gym to get some more specific powerlifting equipment :D including building a lifting platform and already in the pipeline a deadlift bar jack.

On the coaching side of things my son completed his benchpress doubles for 65kg last night, his last heavy day before competition. I only completed one lift last night as a demo.


Today I have to fit in some cardio and will be preparing some basic rules for the powerlifting competition which will be not quite as complex as those for an official comp, full rules can come in for later comps when I get the bunch of novice lifers trained in proper comp technique lol.
 
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