[Clare]

Yes, possibly consider an intra shake of Carbs/EAAs to sip prior to and during breaks on your Rugby training and Game days. Something like the JP Sustain and MPS Max would be ideal to help with energy levels and recovery. Also be wise with your cardio if you’re doing any and don’t do cardio on these days.

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[Clare]

Here’s this morning’s Upper Session. No huge leaps in strength, but managed to either match weight and increase the odd rep or micro load some exercises.. but a minor progression is still progression!

Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12

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[Clare]

Checked in with Jordan this morning. Bodyweight has held this week around 56.8kg. There’ll be no changes to diet, but we’ve discussed adding more volume to my upper body movements as I still need to bring up my delts and lats to be competitive. I’ll update you all on that as we go.

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[Clare]

Ok so we’re to start. Been an interesting couple weeks. The Early morning training sessions have been going very well. It is something that I am very accustomed to anyway but was very happy with how iv managed to endure the workouts specially that since the last time i was doing early mornings I was doing higher volume workouts to now being higher intensity. I have began to notice that I probably need to evaluated execution of my exercise as For example I always pressed with a full ROM. However my elbows and and knees aren’t quiet what they use to be, life takings it’s tool on them a bit now. So today did a push session and tried some things out and seemed to keep a lot of stress off my elbows to hopefully can work around this little problem. Just tried 3/4 press motions keep tension completely off triceps and then changed my tricep movements to single armed movements. Have also come to the conclusion my body doesn’t like high amounts of fats. Has really played with my digestion last few days so will re-evaluate that in the next couple days. Overall though been nice to spend some more time at home with the family in the evenings after work and now am able to get some cardio in (very low intensity) as our puppy is able to go for walks now so I’ll take what I can get. Thank you for continuing to ask and stay interested @clare it means a lot.

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My pleasure Liam. I’m enjoying following along. Sounds like things are going well and good to see you assessing your training and diet and learning about your body along the way. It’s easy to fall into the trap of being married to certain movements or what the typical diet should be, but results will ultimately come from what works for you as an individual.

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[Clare]

100g Fat free Greek yoghurt will give you 10g protein and 4g carbs. If you want something that doesn’t also have any additional carbs or fats though, then yeah 3 egg whites will do the trick.

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[Clare]

Busy Busy ‘Rest Day’.. just got in and looking forward to sitting down and chilling out for a couple of hours. I’ll be on here too if anyone has any questions for me.

Check in day tomorrow, so will update you all as always with feedback and any changes.. and maybe a pic, maybe 😉

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[Clare]

Tough one. Because motivation is internally driven. You need to have a reason and purpose for doing what you’re doing. Sometimes other factors that are causing you to be stressed or unhappy can influence motivation too, so maybe thinking about work, relationships, money or anything else that could be taking your focus away from training and address these.

Other things that may help:

Changing your environment, so maybe joining a new gym and surrounding yourself with new people.

Get yourself a training partner that will show up. This will help to keep yourself accountable as won’t want to let the other person down.

Set yourself a goal. This could be performance related, a charity challenge, competition, holiday, photoshoot etc. Something that will give you a target to aim for.

Set time out of your day to go for a walk. This is a great time to listen to motivating podcasts or have time to reflect and think.

____________________________

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Thank you Clare. Yeah you’re right. I dont have a short term goal at the moment and maybe that’s why. Ultimate goal is to get on stage eventually. My work probably don’t help either, doing 12 hour shifts days and nights constantly switching. Sleep does suffer a lot, maybe that’s the underlying problem….I’m normally very motivated, just lately I’ve got into a right deep hole that I can’t seem to claw my way out of.

Thank you for your suggestions though, think I need to book a holiday haha [/quote]

A Holiday sounds good!! ????☀️

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[Clare]

Tough one. Because motivation is internally driven. You need to have a reason and purpose for doing what you’re doing. Sometimes other factors that are causing you to be stressed or unhappy can influence motivation too, so maybe thinking about work, relationships, money or anything else that could be taking your focus away from training and address these.

Other things that may help:
Changing your environment, so maybe joining a new gym and surrounding yourself with new people.
Get yourself a training partner that will show up. This will help to keep yourself accountable as won’t want to let the other person down.
Set yourself a goal. This could be performance related, a charity challenge, competition, holiday, photoshoot etc. Something that will give you a target to aim for.
Set time out of your day to go for a walk. This is a great time to listen to motivating podcasts or have time to reflect and think.

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[Clare]

Thanks so much Clare and Michael!

Massage/therapy/stretching sounds like where I’m going wrong, time to visit the physio!

With regards to volume/intensity when I’m able to train again, would you recommend using a “loading + back off set” set-up or maybe a more traditional 2/3 straight sets? I’ve been doing loading sets with one or two back offs, and whilst i love this approach, I’m unsure if it’s the wisest approach in terms of longevity in already damaged tissue.

————–
I think while you’re still vulnerable and not completely healed, I would favour keeping rep ranges higher and just doing straight sets for quads right now.

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[Clare]

This is a tricky one to advise on without knowing her history and details of her entire prep. The above could be necessary in order to achieve a stage look in a given time scale, but then again the coach could be wrong. However, I’m always hesitant to offer advice and step on toes when someone has made the decision to put their trust in a coach. Has she competed before and how long has she been working with this coach? Is the coach reputable with a successful client history?

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[Clare]

Hey Liam. How is the early morning training going? Are you managing to adapt to your new routine?

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[Clare]

The only advice I could give is to keep on top of treatments outside of the gym. Get yourself a decent therapist who can work on the area and look at you as a whole.

Only do exercises that feel comfortable and stay within your own ROM capabilities and keep quad movements in a higher rep range to keep the load lower.
Keep reps slow and controlled and do your quad Isolation work at the end of a workout once you’re nice and warm. You could also rub with Kwan Loong oil pre training to warm the area.

Stay active with plenty of short, gentle walks to increase blood flow and keep on top of your supplements to control any inflammation to encourage recovery.

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[Clare]

If you’re having a big meal late at night, this is likely why you’re not hungry first thing. I wouldn’t worry though.. just eat your first meal at 10am.

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[Clare]

@ryanpetford the hook grips are better than the straps ?

I have found hook grips good for Pull downs and pull ups as it illuminates some grip, which can aggravate. I use straps for all other pulling movements.

_________________________________________

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[/quote]

????, would the ass pounder 5000 help at all @rebecca still waiting for my attachments back

_________________________________________

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[/quote]

100% Ryan.. There’s nothing that thing can’t cure ????

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[Clare]

@ryanpetford the hook grips are better than the straps ?

I have found hook grips good for Pull downs and pull ups as it illuminates some grip, which can aggravate. I use straps for all other pulling movements.

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