[Clare]

Depends how much bodyfat you still have to lose. If you think you’re ready at 4 weeks out, there is possibly a need for some refeed days. However, it’s difficult to advise without pictures and knowing where you’re at.

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[Clare]

Agree with the above, Don’t change what you’ve been doing. Keep intensity high, try to keep hold of your strength and adapt volume depending on recovery.

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[Clare]

Evening all.. No training for me today, just a busy day of work. Upper tomorrow and a long overdue sports massage. My back is beginning to feel tight down one side and around my neck, so need to get that sorted asap. It’s the hubby’s birthday today too, so I’ve adapted my meals to allow for some extra calories to eat with him tonight for a change.

Hope you’ve all had a good start to your week 🙂

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[Clare]

Different coaches are suited to different people, depending on what you’re looking for. My advice would be to communicate with these coaches. Certain personalities clash, some coaches are more detailed with tracking data, whereas others work with more experienced athletes who don’t need that. Some specialise with certain classes etc. etc. Write down what it is you want from a coach, speak to other clients who have been prepped by these people, then ask questions.

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[Clare]

I use Salter too, but I do find that when the battery is running low that readings can go a bit off, so maybe try changing the battery.

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[Clare]

Keep pushing Lara 🙂

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[Clare]

Lower Load today. Tough one, but still managed to progress the snatch grip deads by a few kgs for matched reps. Leg press and glute bridges were up by reps too with better form.
I always seem to wake up early on a Sunday and lie there thinking about these Sunday sessions, then get too excited to sleep.. Haha!

Not a lot planned for the rest of the day. Fortunately I’m in an offseason, so have the excuse not to move much! Deadlifts just make me want to slob out afterwards. I may catch a bit of sunshine later and shuffle a little walk out, but apart from that I plan to chill 🙂

ROTATION 2 – LOWER LOAD
Seated hamstring curl – 1 set of 10-12
Snatch grip deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Conventional Dead into a shrug– 1 set of 15-20, each reps moves into a shrug – ONE FLUID MOVEMENT
Glute bridge – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

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[Clare]

Good luck for lower load today, though you’re probably grinding it out as I type. Hopefully judged the poundage right and don’t overshoot to 30 reps today. Some considerable inspiration from watching Corinne deadlift yesterday I’m sure!

_______

Hi Sam.. It was a good one.. I’m wiped out now though. Deadlifts write me off for the rest of the day, hence why I have placed them on a Sunday! Snatch grip touch ‘n’ gos today and I gauged the weight more accurately than the Hex bar deads with Ryan! Eeked out some progression too, albeit just a few kgs (Amazing how such a small increase can feel so much heavier!).

And Corinne always inspires me. Not only from watching her train and seeing her insane strength, but for her work ethic, personal values and for the relentless drive and energy she puts into everything. She works so bloody hard behind the scenes with this business and still manages to progress personally too. Someone special for sure.

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[Clare]

This would totally depend on what you’ve previously been doing. What your current water and sodium intake looks like, how you are currently looking, do you have more bodyfat to come off, are you planning to do a carb load and when, do you have data to go by from previous comps…

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[Clare]

I agree with Cameron, get into a surplus now, increasing carbs around the workout window first and assess as you go. Don’t be afraid to lose some condition. I know it’s a mental battle once you’ve seen yourself so lean, but it’s necessary to add some bodyfat now, not only to allow you to progress with your training again, but from a health point of view. Switch your focus from the mirror to the log book.

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[Clare]

@cameron @clare with hindsight, I realised this shortly after posting, but thank you, both, for replying

———-
No worries. Sometimes we just confuse ourselves by overanalysing! If you have any more questions then be sure to post them up and we’ll help as much as we can. All the best with the mini-cut.

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[Clare]

Lovely chilled rest day.. Got lots done around the house and enjoyed some sunshine with a nice walk along the coast this afternoon. Poole/Bournemouth is such a beautiful place to live 🙂

An evening of relaxing now ahead of Lower Load day tomorrow.. which you all know is my fave day of the week!!

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[Clare]

Difficult to answer as to whether 30 mins cardio a day is ‘Too much’ for you. We don’t know how much weight you are wanting to lose during your mini cut or how much of a deficit you’ve put yourself in. The only way you’ll know is to go for it and track your rate of fat loss. If you’re dropping too quickly for the time frame you’ve set, then either pull back on the cardio or add a bit of food back .. if the loss is too slow, then either decrease calories further or increase cardio.

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[Clare]

Clare Barks wrote:

My pre, post and post post workout meals will always be placed around training, so if I have to train at a different time of day I’ll just shift my meals around and place my other meals either side of this.

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Hi Clare. It would just feel abit odd haveing turkey and potatoes for breakfast lol

———–

Switch it for something else with same macros then if you need to. Doesn’t bother me what I eat when.. I just see the food as providing my body with what it needs, when I need it.

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Training at a different time of day

[Clare]

My pre, post and post post workout meals will always be placed around training, so if I have to train at a different time of day I’ll just shift my meals around and place my other meals either side of this.

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