New Goals

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
As an old member returning most members won't know me but I am back for a short time while I work towards hitting new goals both in my training and my weight after a long training break.


Training Goal: Break National Bench Press record in the ladies masters 84 kg division

Weight Goal: Make Weight on comp day

Time frame: 6 months

Dificulties to be overcome: Permanent Shoulder Injury



My Background for the newbies reading this


I am a:


Personal trainer (not as a profession)

Licenced Coach (football)

Sports Trainer (Working in strength/conditioning training, injury prevention, emergency injury respose)

Member SMA

Former Australian Bench Press Champion

Former State Powerlifting Champion

A Mother of 3 Boys who are all on Autism Spectrum

40 years old



Many members here may not be able to relate to my training but I don't bite and am usually happy to answer questions
 
Aalready posted workout to my blog so this is just a quick copy paste job lol

Triceps and Shoulders
Following some active recovery yesterday (Concept Rower) today was triceps and shoulders. Due to the nature of my shoulder injury I am unable to any overhead exercises.


Dynamic Bench Press

8 sets of 3 rep @ 40 kg

These are light reps performed with maximum power to develop an explosive push from the chest and uses the ATP energy system. Particular attention is paid to perfect form.

Close Grip Bench Press

3 X 10 reps @ 52.5 kg (hands positioned fully on the smooth, target whole tricep and anterior delt)

Skull Crushers

3 X 10 reps @ 32.5 kg (isolate medial and lateral head of the tricep)

Tricep Pushdowns (Rope)

3 X 10 rep @ 20 kg
(emphasis on twisting at full extension to fully isolate the lateral head of the tricep)


Kayak Rows

3 X 10 @ 30 kg (working all delts)


Comments

Not a bad day, I don't like high reps much but they are part of the structure of this training program, lateral head is very weak in isolation, would love to be able to do dips but they place too much stress on the shoulder at a bad angle for my injury.
 
AAbout to take the kids to school then hit the gym for DL day. Have been helping the gym owner on and off with teaching the current crop of students (The gym is a teaching gym for training personal trainers) need to go in and strap one studen PTs foot so she can complete some of her practical assesments this morning.




If it takes 5 seconds for your spirit to re-enter your body after deadlifting.....you might be a powerlifter.
 
AFriday, 25 May 2012

Deadlift and Dynamics
As the first deadlift day of the new training cycle there was nothing heavy with high reps.


Deadlift

3 sets of 8 reps @ 40 kg

this was super easy but provided a good opportunity to fine tune lifting form

Shrugs

3 sets of 8 reps @ 50 kg

Again easy, but that will change as the weight climbs in the weeks to come


Seated Row

3 sets of 8 res @ 50 kg

This is way down on where I should be but need to keep it somewhat conservative to prevent over straining injured shoulder

One Arm DB Rows

3 sets of 8 reps @ 15 kg

Again conservative weight due to shoulder, plenty of room for improvement

Dynamic Squats

10 sets of 2 reps @ 57.5 kg

with only 40 seconds rest between sets this is a little to much like cardio but works great for developing explosive power out of the hole. (Dynamics work the ATP energy system). Felt my depth and flexibility improve throughout the sets.


Have arranged for gym owner to update my measurements on Monday prior to my Bench Training.


if you have been asked why the hell you are wearing shin guards at the gym... you might be a powerlifter.
 
AAnother day over and not having much trouble sticking to my strict eating plan, the only hard day is Saturdays (Tomorrow) when I am working at the sports ground from 8am through to 6:30 pm asuming I don't need to call in an Ambulance late in the day. The canteen has very little I can actually eat, oh well at least I have access to a fridge for my chicken breast and salad.

My youngest son (Age 13) was super excited this afternoon when I told him his gym membership starts next week, he hasn't been a member since he stopped doing MMA there but this is his first membership for the weights section. He wants to develop good looking legs and arse so he can become a "Chick Magnet" LOL :rofl:

Not looking forward to Sunday, it looks like it will be a long drive to Bundy for the soccer championships where my eldest will be a referee.
 
Hey Trusylver!


I'd like your input on my exercise routine. I've just began cycling and in addition I want to use my total gym to build muscle. I don't know if you're familiar with a total gym, but it uses your own bodyweight as resistance and you can set the angle differently if you want more resistance. The problem is I don't really know what I'm doing in regards to sets and reps, how often I should use it, whether I should split upper body and lower body, etc. Do you have an suggestions for soemone just starting out?


Also, just a little background, I'm 22, female, and want to become a police officer. I'm dealing with runners knee at the moment so have stopped running and switched to cyclig for an undetermined length of time. The physical fitness test requires a person to run 1.5 miles in 16 mins 28 seconds or less, run 300 meters in 71 seconds, perform 25 pushups, 29 situps in a minute, and jump 16 inches.


I appreciate any advice you can give me! :)
 
Aurghh, it has been a long day,

Day started well with the U6 team I coach having awsome fun and not careing about the score :) had a couple of players try some of the new skills worked on in training :hurray: and the young player with only minimal hearing (10%) ran in the right direction wooo hooo

while on duty for sports med had a mostly injury free day untill the last game, major head clash, lots of blood stitching needed, bugger almost made it through the day without an ambo call.

food today was almost no existant, to busy and just not hungry but what I did eat was food I had packed and not junk from the canteen (sports trainers get free food at canteen on game day)
 
AMonday, 28 May 2012

Bench Press Deload
As my first bench day in the new training cycle weights are down at deload level and reps are up.

Bench Press

3 sets of 10 reps @ 42.5 kg (oops should have stopped at 8 reps, oh well)

DB Bench Press

3 sets of 10 reps @ 15 kg (First time back DB Benching, 2 years after initial shoulder injury)

Decline Bench Press

3 sets of 10 reps @ 60 kg (Same error as on flat bench, 10 reps instead of 8)

Preacher Curls (Biceps)

Climb the rack

10 reps @ 30 kg
8 reps @ 32.5 kg
6 reps @ 35 kg
4 reps @ 37.5 kg

rest only long enough to change weight.


Overall I find deload difficult to stick to, the temptation to push to heavy or for to many reps is high. Still a relatively easy session.


had measurements done prior to training today but will not post untill follow up measurements are done through my training cycle, Cardio was a 1 km run early this morning but only because I had to run the garbage bin to the end of the driveway (eldest son forgot to take it out last night grrr)


if anybody has trouble with metric then let me know and i can post in pounds as well.
 
AFeeling really restless this afternoon, with way to much energy, argh I shouldn't have this much energy on a PSMF. I think I will go and spend 30 minutes working the heavy bag before I have to run around getting kids to where they need to be after school. It will be my youngest sons first session in the weights room at the gym tonight so if I still have to much energy I can throw in some cardio while I am there.
 
AYesterday ended sort of ok, my youngest was suspended from school for fighting for 2 days but his first weights session went well and this morning he has DOMS all over and will not have a fun day cleaning while he is suspended.

It is squat day today but I won't be hitting the gym until the quiet period because I like to warm up on the leg press which means using more than half the plates in the gym if I don't keep it light (under 500 kg). Also having a little cramping from TOM but should be all ok when I get under the bar.

I have no DOMS at all from my bench session which is as it should be on a deload week but it just doesn't feel like I have done anything meaningful.

I think my weight is down today, at least on my home scales I am, won't know for sure till I step on the calibrated scales at the gym.
 
Hey there Trusylver,


I'll take you up on posting your info in pounds. I don't follow the metric system.


Sorry to hear about your boy being suspended, but cleaning with DOMS would sure be a good lesson! Is it good to think a workout was only good if you experience DOMS the next day? I've noticed after using my total gym, I never experience this, but when I used to workout at the gym with machines I would have some sort of DOMS the next day. Just curious. I'm trying to build upper body strength to assist for pushups.
 
AFor most people there is no need to induce DOMS. The pain from DOMS is caused by micro tears in the muscles combined with retained fluid and waste from the muscles after working out. When the micro tears in the muscle heals, it heals a little stronger than it was but this is not the only way strength improves, the CNS (Central Nervous System) has a lot to do with how much you can lift. If your nerves don't tell each muscle fibre to contract at the same time or only tells a few muscle fibres to contract you end up with a weak lift but if the nerves tell all your muscle fibres to contract sumultaniously you get a very strong lift. When your lifting close to your limits with an already efficient CNS then DOMS becomes a little more common.


Squat Day

2nd squat day of this training cycle, feeling full of energy but hamstrings are likely to be a bit painfull tomorrow.


Warmup Leg Press

10 reps @ 300 kg (661 lb)
10 reps @ 500 kg (1102 lb)
10 reps @ 600 kg (1322 lb)


Squat

3 sets of 10 reps @ 67.5 kg (149 lb)

Hamstring Raise

3 sets of 10 reps with weight vest

Calf Raise (Standing)

3 sets of 10 reps @ 200 kg (441 lb)

Hyper Extensions with double twist

3 sets of 10 with vest

Dynamic Deadlifts
(Fast, explosive light lifts, to develop power and work the ATP energy system, 40 secons between lifts)

10 sets of 1 rep @ 80 kg (176 lb)
 
Very impressive goals and training plan! Sounds like your boys and coaching manages to keep you quite busy throughout the week.


Will be following your journey to the competition.
 
Wow, those are truly some impressive numbers. I've never really seen how people train for these competitions, so it's definitely interesting. Keep up the great work.
 
AToday has been a Non training day, with most of the day spent doing my first aid renewal. This afternoon was spent coaching my under 6 and under 7 teams and it is amazing how much energy it takes to chase a dozen little kids around a soccer field for an hour. Was given the dates for team photos today, urgh not looking forward to them in 2 weeks.

The book I ordered online arived today, the ilustrations are not quite as good as some of the other books in the series (but still excelent compared to many books). The book is going to be a good resource when explaining injuries and injury prevention to players. The info is good and backs up my training although I havn't read it from cover to cover yet. Ther is one quote in regards to supplements that I love and is sooooo true. Almost forgot the book is Soccer Anatomy

"If it works, it is probably banned. If it is not banned, it probably doesn't work" Dr Ron Maughan

another interesting fact is that when the IOC randomly selected supplements from supplement stores, a quarter of them would have produced a positive drug test.

which pretty much duplicates what was said in pre event drug testing lectures by the drug testing authorities at events I have competed in.

one of the biggest culprits for positive drug tests are weight loss supplements and one of the reasons why I don't take supplements at all and only have protein powder when unavoidable as I know that protein powders can be contaminated with banned drugs especially when the manufacturer produces other supplements.


my food intake remains on target, took packed lunch to course.
 
I never knew regular supplements could cause positive drug tests. That just goes to show you really need to know your stuff if your getting into competion.
 
AShopping Day

I have never really considered exactly how much chicken and tuna I actually eat per fortnight, in addition to the food for the rest of the family I buy 7 kg (15.4 lb) of skinless chicken breast and 12 large cans of tuna slices in spring water, also among the shopping is 3 dozen free range eggs, my diet gets expensive lol and this is while I am cutting.

Weight Loss

weighed in on the callibrated gym scales pre workout fully clothed, I am down 4 kg (8.8 lb) in 2 weeks


Triceps and Shoulders


Dynamic Bench Press

8 sets of 3 rep @ 45 kg (99 lb)

These are light reps performed with maximum power to develop an explosive push from the chest and uses the ATP energy system. Particular attention is paid to perfect form.

Close Grip Bench Press

3 X 10 reps @ 60 kg (132.2 lb) (hands positioned fully on the smooth, target whole tricep and anterior delt)

Skull Crushers

3 X 10 reps @ 37.5 kg (82.7 lb) (isolate medial and lateral head of the tricep)

Tricep Pushdowns (Rope)

3 X 10 rep @ 25 kg (55 lb)
(emphasis on twisting at full extension to fully isolate the lateral head of the tricep)


Kayak Rows

3 X 10 @ 35 kg (77 lb) (working all delts)

Tricep Pushups on Vibro Gym

3 X 20 High Amplitude, High Hertz , almost fell on face during last rep (yes vibrating platforms really do work and do have the science to back it up)
 
Thank you for posting in my diary!


I am glad you are back to give it another go. Your avatar (with the cat) looks very familiar! So I probably saw you some time back then. Keep it up and ttyl
 
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