[Clare]

As long as it takes to let your heart rate come down, to be breathing normally again and re-focus. You need to be ready for the set, so don’t rush into it, but equally don’t waste time unnecessarily. Maybe 3 minutes between sets for bigger lifts, but you may need longer.

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[Clare]

Thank you. Clara, how is your current routine?

You can find my full training split and diet under the relevant headings under my log on the app. Let me know if there’s anything more you want to know.

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[Clare]

Clara, what do you eat as fruit in your diet?

I have raspberries, oats and whey as my pre workout meal and blueberries, oats and whey as meal 2 on my rest days.

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[Clare]

125g cream of rice with whey Isolate, 2 bagels and 40g jam.

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[Clare]

Rest day for me today. Very busy with work and general life stuff at the moment, but all good. I have a couple more clients to train later, then I’m done until another busy day tomorrow. My back is feeling really good too and I’m in no pain which is positive, considering that I’ve been on my feet most of the day. Excited to train again in the morning 🙂

Oh and anyone else start panicking once November hits!?.. I always feel that Christmas is suddenly going to be here before I have anything prepared! and my irrational organised head tells me I need to get everything sorted immediately. My daughter also inconveniently has a birthday at the end of November!

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[Clare]

Whether enhanced or natural, we all need to train to our own recovery capabilities. There are no set rule that dictates anything different for either. If you are progressing doing what you’re doing right now and feel recovered between workouts, then continue with that. If not, then something needs to change.. either a reduction in volume and/or an increase in rest. Ideally we all want to be doing the least we can, whilst still progressing. That way we have a lot more room to adjust when things stall.

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[Clare]

Like with everything, as long as it’s something you’ve had as a constant throughout and isn’t something you’ve just added during a prep, then no problem. Just make sure amounts stay the same. If you need to drop it in the latter stages, then just be aware of the sodium drop.

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[Clare]

What’s the plan William? Are you planning to compete at all in the future?

_________________________________________

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would love tbh but need alot of more size imo hehe, seems very cool.[/quote]

No rush.. Get a good foundation built first and enjoy it ????

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[Clare]

What’s the plan William? Are you planning to compete at all in the future?

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[Clare]

First proper Leg session back on plan since my injury. All in all a really good session. I could feel myself mentally holding back on the Hacks and Leg press, so I lowered the weight and aimed to get enough reps to beat overall load moved. No pain throughout, although I can’t seem to do any direct ab movements at the moment without pain, so will remove those for a while. Any movement which significantly tilts my pelvis is a no go. I did however progress on Ham curls and Leg extension though.

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
STRETCH
Toe press for calves – 3 sets of 10-12

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[Clare]

Lovely shape Jenny!

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[Clare]

Hi Clare,

Understood, so your take is to really minimize the amount of fatigue before the work set.

Thanks for your reply!

Absolutely. The purpose of warm up sets are to set you up mentally and prepare the target muscle, joints and central nervous system for your main lift, but without accumulating unnecessary fatigue.

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[Clare]

It certainly depends on the exercise and where it’s positioned in your workout. You’re obviously going to be warmer the further you are into your session, so may need less warm up sets than those at the beginning. Isolation movements will also need less, if any warm up sets as opposed to heavier compound movements.

This could be the way you go about working up to your top Hack Squat. (No warm up sets are to failure. The point is to prime the body and prepare for the weight, not to fatigue yourself and take anything away from that top set).

1 plate a side for 10
2 plates a side for 6
3 plates a side for 4
4 plates a side for 2
5 plates a side for 1
6 plates a side for working set

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[Clare]

Upper today and I got back to following my plan. I’m obviously still being cautious, but all exercises today were supported machines and I kept form very strict, so didn’t have any problems or cause any further damage. My strength also matched where it was prior to my injury, so happy that I don’t seem to have regressed at all. I may have to adapt my Leg day tomorrow, but we’ll see how I feel.

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]

Clare Barks wrote:

Hey @gemmit78. Thanks for following along . 1 r/p means 1 rest/pause set

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Let me know if you have any more questions Gemma 🙂

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Clare’s 2020 Season