[Clare]

Lower Load day.. adapted again because deadlifts are still out. I may attempt them again next week, but we’ll see. Today was a good one though! Another pb on the Belt squat hitting 200kg for 8 today, so super happy with that. This machine is excellent for really loading the legs with no lower back pressure or strain, so highly recommend it if you have one available and have any kind of back issues.

The rest of the day will be spent in my pjs recovering now 🙂

Lying Db hamstring curl – 1 set of 13
Leg ext – 1 set of 10
Belt squat – 1 x 12, 1 x 8
Leg press – 1 x 20
Barbell Glute bridge – 2 sets of 12, 10
Reverse hyper machine – 1 set of 16 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p
Hanging Leg raises for abs – 2 x 15 BW
STRETCH
Calf raise – 3 x 12, 11, 10

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[Clare]

Sorry, can someone explain me what is a widow maker? :/

—

To perform a traditional widowmaker set, you need to pick a weight for a certain exercise you can typically get around 8-12 reps for, hit failure, then breathe 2 or 3 times without re-racking and complete another 1 or 2 reps and so on until you hit 20 reps no matter what.

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[Clare]

They can dig you into a hole recovery wise, but I think can still be effective if placed wisely in a workout and not performed too frequently.

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[Clare]

You want to choose something that’s not too heavy and digests well for you. Most people will have a small meal containing carbs/pro and a small amount of fat. Oats and whey is fine. I also like baby rice, whey and coconut oil around 60 mins pre.

I would imagine rice and potatoes would sit quite heavy unless you have it a couple of hours before and I would personally save the squares to post when simple sugars will be utilised efficiently. It really comes down to finding something that works for you.

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[Clare]

Rest day for me. Caught up with some jobs at home, cleaned the car, did a spot of online shopping and put the Christmas Tree up (Made sure everyone was out to do this though, so I could decorate it tastefully!????)

Who else is putting up their tree and decorations this weekend!? ????

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[Clare]

Cycle or no cycle, no one should be binging for weeks at a time if health is a priority. Digestive issues, poor insulin sensitivity, inflammation, poor sleep, bad skin are just a few things that can arise with poor nutritional habits. Training and diet should be your main focus and needs to be dialled in before even considering adding any assistance.

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[Clare]

There’s nothing wrong with including bread in your diet. Unless you are gluten intolerant then it’s just another carb source.

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[Clare]

I wouldn’t be too concerned just after 1 week as sometimes we have these spells due to poor sleep, stress, illness etc, but if you find it continues, then consider either taking a few days off, having a look at your training setup/volume or rotate the exercises out that are stalling.

_________________________________________

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Thanks Clare. Im currently doing 3 rotations and noted for example that all 3 of those variation of chest presses have stalled for example, but 2 out of my 3 shoulder presses are still progressing. Legs seems to slowly be progressing too but . hope that makes sense![/quote]

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I would see how you go next week and if you feel like you’re regressing or continuing to stall, then take some rest. Some of your movements are still progressing though, so you may want to push a little longer and then rest, but only you can assess how you feel.

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[Clare]

I wouldn’t be too concerned just after 1 week as sometimes we have these spells due to poor sleep, stress, illness etc, but if you find it continues, then consider either taking a few days off, having a look at your training setup/volume or rotate the exercises out that are stalling.

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[Clare]

Loong day! It began with a check in with Jordan. Bodyweight is still at 60kg, so has hovered around the same weight for the past couple of weeks now. Jordan is happy to keep things as they are though as training is still going well. We’ll continue to run var for a final 2 weeks before taking a break and then put together an idea of how to go about the coming months in terms of shows to aim for in 2020.

I had a very satisfying Upper session this morning. Got a nice pb on the shoulder press machine 🙂 and felt strong throughout the rest of the session

UPPER B – ROTATION 2
Machine side raise– 3 sets of 12-15 reps
High incline machine press – 3 sets, 12 reps – increase the weight a go for 8 reps , then 15 reps
Cable cuff standing – 3 sets, 12 reps – increase the weight a go for 8 reps, stay on that weight
Z bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 rp
Single arm rope pushdown– 1 rp
STRETCH
Banded chin – 2 sets of 15-20 reps
Single arm lat row – 2 sets of 15-20 reps
Rear delts on seated cable – 3 sets of 15-20 reps
STRETCH
Dual machine bicep curl – 4 sets of 10-12 reps
STRETCH.

This afternoon I had some one to one clients, then finished the day with a fantastic soft tissue treatment with Mr. Magic Hands Harry Harris at Primitive gym. He predominantly worked around the area where I had my injury, then through the rest of my back, glutes and finished by stripping my lats with is elbows.. not painful at all, haha!

I am well and truly wiped out now!

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[Clare]

In your situation, I would rearrange your meals a little and get in a carb heavy meal the night before a training day and then utilise your intra drink during training. Like Jimmy says, getting a meal in pre training with enough time for it to digest, you will sacrifice on sleep. Unless you are able to get to bed early enough to get a sufficient amount of sleep in, I would prioritise your recovery and set your meals up like I suggested and have a decent meal post.

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[Clare]

I would transition to:
Pull
Push
OFF
Legs
OFF
REPEAT

This will allow for adequate recovery between sessions and still give enough frequency for muscle groups. I also prefer starting the rotation with Pull to allow more rest to the lower back before hitting Legs.

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[Clare]

I would never modify my workout because of this (Unless the reason is because you’re injured, ill or clearly in need of a deload). If you fail one rep short than expected, so be it and go into the next exercise with the mentality that you’ll beat that.

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[Clare]

I think if you request them in writing, then you are entitled to a print out of your results. I’ve had this issue in the past, but I just go private now.

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[Clare]

Rest day from training today. I’ve just got back from the Dentist to have my braces tweaked and tightened.. I’m feeling the difference already and I’m predicting the need for pain killers later, but we’ll see! My meals will def be liquidised over the next couple of days until they settle again.

I’ve been into work this morning for some One to One Clients and going back for more this afternoon/evening.

Have a great day everyone 🙂

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