[Clare]

High intensity doesn’t mean get through your workout fast. High intensity means giving max effort to your working sets, keeping form in check and taking 1 or 2 sets per exercise to failure. For this reason, volume needs to be low in order to be able to recover and hit body parts more than once a week effectively.

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[Clare]

That was a good Leg session! I didn’t hold back today as I felt my back was good to go. Got some nice PBs and I’m very close to getting 300kg for my 20 repper on Leg Press. I’ll take 290kg for 20 today, but it’s coming!

I have an afternoon of clients now, so let’s pray my Legs can hold me up 😉

ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg Press – 1 set of 20 reps
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12

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[Clare]

There are several ‘How to programme’ vids on here and workouts to watch, which will give you an idea of how we set up our training. We all write out our workouts daily on our Athlete Logs too. As Stephen mentioned above, there is also an Ebook available to buy and a separate forum on here that can help to guide you through your programming and answer any questions.

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[Clare]

Very happy with today’s upper session. I didn’t need to adapt any lifts today as everything felt good and didn’t hurt my back at all. Strength still feels good too. We’ll probably run 1 more week on var before pulling it out for a break and then the aim will be, as always, to maintain strength. I’m still waiting for the Pro Qualifier schedule to be released so I can pick some shows and have some dates in my mind that we can look to aim for next year.

ROTATION 2 – UPPER A
Dual bicep curl – 4 sets of 10-12 reps
Seated side raise on the cables – 3 sets of 12-15 reps
High Inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again
Narrow smith press – 2 sets of 10-12
Single arm rope pushdown – 2 sets of 10-12
Front cable raise – 1 set of 15-20 reps
STRETCH
High row pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight
Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep
Prone DB raise for rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 rep

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[Clare]

Once you start logging your top set weight and have an idea of how much load you need to hit the desired rep range, you’ll begin to get an understanding of how much weight to take off to hit your back off set rep range. It just takes some practice and once you get into the swing of things you can then start aiming to progress both lifts.

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[Clare]

What’s the reason for adding it back in? If using it causes bloating, then I would simply cut it out. We’re all different and can build up sensitivities to foods at different points in our lives.

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[Clare]

Rest day for me. Just a busy, productive day at work. Now to catch up with a few jobs at home, cook the fam a meal and prep some food for myself. I hope you’ve all had a good start to your week 🙂

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[Clare]

Weight training wise, keep doing what you’ve been doing and try to maintain your strength. The only thing that may need to be altered is your volume if recovery becomes an issue.
Cardio and output will come down to how much more fat you need to get off. You obviously need to be in a calorie deficit, so whether that comes from dropping food, increasing output or both will depend on your current progress, what you’re currently doing, your recovery state and how much more you need to drop.

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[Clare]

5g (not mg!) of Creatine Monohydrate Powder every day.

_________________________________________

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Cool on training days before or after workout? [/quote]

Take it every day consistently. On training days pre or post is fine. I take mine with my intra drink.

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[Clare]

Like Stefan says, it could be a mobility issue. It could also be a change in bodyweight shifting your body positioning or even an increase in load through the joints. It’s all going to be guesswork though without getting it checked out by a professional, so that would be my first port of call. Supplementing with TrainedByJPnutrition CURE-COMING and JOIN-IN would be a good idea too.

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[Clare]

5g (not mg!) of Creatine Monohydrate Powder every day.

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[Clare]

Hello again everyone. I have been absolutely loving the new split and almost every lift is progressing nicely. Altough i have one more question. When i have the same lift on both rotations, for example db bench press. Is it good enought that i progress it based on the last time on the same rotation or am i supposed to try and progress it just based on numbers from the last time i did db bench press? Or am i overthinking it?

—–

Always aim to progress from rotation to rotation. If you simply compare same exercises, this won’t take into account previous lifts in that individual workout, so will be difficult to gauge progression. However, I would always try to have different exercises in both rotations to give you more variety, different stimulus and less likelihood of stalling sooner.

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[Clare]

I wouldn’t think so, at least not if your recovery is taken care of and it’s not a style of training that you have only just begun. You don’t want to be in a stressed state as this can certainly affect us, so just make sure to take care of sleep, nutrition and rest and include some form of low intensity cardio.
I was weight training when I conceived with both my girls and it didn’t affect anything, but obviously we’re all different and if you do fall pregnant, then you will likely have to adapt your training and intensity then.

If you are struggling though and have been trying for sometime, then seek medical advice.

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[Clare]

Lower Load day, although adapted as Deadlifts are still out. I’m not even going to attempt any kind of deadlift yet as I know I’m not ready. The Belt squat feels really good right now and I’m progressing well with this. I got 9 reps with 190kg today, which is a new pb, so happy with that!

Hamstring curl – 1 x 15
Narrow Belt squat – 1 x 15, 1 x 9
Single Leg press – 1 x 20 each leg
Weighted GHR – 1 x 15 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Weighted Walking lunges 2 x 20
Abductor – 1 r/p
Leg raises – 2 x 15 BW
STRETCH
Seated Toe press – 3 x 15, 12, 11

It’s my daughter’s birthday today, so will be spending some time with her before she goes off with her friends to do something far more interesting than hang out with her Mum!

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[Clare]

I see excessive cardio in an off season as eating into recovery. Like Jordan says, if you want to control fat gain, then eat less. My first thought after training in the off season is that I need to rest, recover and grow. You can keep active with NEAT, which will aid with digestion, appetite, blood flow and cardio fitness, but not affect recovery. Also, the more cardio you do during an off season, the more you’ll have to do during a cut as your body will adapt.

Having said that, if you are a bigger bodybuilder and finding your cardiovascular fitness is declining and affecting your weight training or you’re struggling to get a large amount of food in, then adding in some cardio to your rest days or away from training could be beneficial.

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