[Clare]

Quick update before I head back into work for the afternoon/evening. All good.. Feeling more human by the day (Still hungry though!) Bodyweight at 52kg this morning.

Trained upper body earlier which felt really good. Strength isn’t back up to where it was yet, but I’m not in any rush to push things. As well as my body being more vulnerable, I always think post show is a good time to reset weights and be honest with yourself on form and connection, as these can slip during the latter stages of a prep when you’re desperately trying to hold onto muscle tissue. The pump today was insane and I connected well with every single rep.. no elbow pain to report at the moment either, so all in all a job well done!

UPPER A – Rotation 1

Low incline lying side raise on the cables – 2 sets of 12-15
High Incline DB press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow press machine – 1 r/p 
Single arm tricep pushdown – 1 set of 15-20
Front Ez bar raise – 1 set of 15-20
STRETCH
Lat activation – 1 set of 15-20
Lat pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Mid back row – 2 sets – 10 reps, up the weight for 6-8 reps
Single arm lat row – 1 r/p
Reverse pec dec – 1 set of 15-20
STRETCH
Dual cable bicep curl – 2 sets of 10-12
STRETCH
Ab roll outs – 3 sets of 10-12 reps

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[Clare]

I would just prepare all of your meals in advance and on a training day, have some extra pro/fat meals with you. Have a carb/pro meal as you normally would as your pre workout on a training day, then If the training gets delayed, always have an intra carb/pro drink with you also to fuel your workout. If for some reason you can’t train at all, then just continue to eat pro/fat meals for the rest of the day, but if you can, then you can have your carb/pro meal post.

I think this just needs preparation and having enough meals with you for all eventualities.

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[Clare]

TrainedbyJPnutrition Love Heart.. Great product.

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[Clare]

A lot of things can influence scale weight. What you’ve eaten and the times you ate the day before, hydration, electrolyte imbalances, stress, poor sleep, inflammation from training sessions, supplements.. The scale can be a great tool to use, but the mirror will give you a better indication. If you’re in a deficit and ticking those boxes and look leaner, then don’t let the scale play with your head.

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[Clare]

Rest day for me today. Bodyweight has held at 51.8kg again this morning, but Jordan thinks my body will settle soon and begin gaining again, so isn’t too concerned at the moment. Obviously we’ll monitor this though. I’m feeling better and more energised by the day too.

Busy day of work today and very busy week ahead, so lots to keep me occupied. I’m super motivated to train too, which is always a good sign as I often feel quite deflated, exhausted and lack enthusiasm for the gym immediately after I’ve competed, but my new training plan is exciting me 🙂

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[Clare]

I personally don’t think it matters, so long as you can keep your heart rate up. I opt for something that will have the least impact on my training sessions and for me, the stairs ruin me so I prefer using a stationary bike instead.

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[Clare]

If you find certain foods cause a cascade of binging, then avoid them. Plan where you’re going beforehand and what you’re going to have or only buy in the foods you intend to eat at home. This is really down to self control and if you have no discipline with a ‘Cheat’ meal, then maybe opt for a higher carb refeed instead.

Do you have any goals at the moment? Sometimes with no direction and nothing to aim for, discipline can be more difficult to implement. Having a clear picture of where you want to be and what you need to do to get there can be a huge help psychologically.

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[Clare]

Pretty much impossible to say without knowing anything about your prep, diet set up, current look, bodyfat etc.
What needs to be done in those final days to peak your look will be completely individual and depend on a number of factors.

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[Clare]

Oats have a higher fat and fibre content which will slow down digestion, so I would opt for the cream of rice as your body will utilise the nutrients quicker… Ideal post workout.

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[Clare]

Yay!! It’s time to get Leeeeeaaaaaaaaannnnnnnn!

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[Clare]

Hello people. Weight was down a touch again this morning at 51.8kg following a rest day yesterday, so I’ll see what happens tomorrow, but I don’t want to be dropping any more. Today was my first session back training lower body for a while, so I’m expecting some newbie DOMs to kick in over the next couple of days! I’m still not pushing things too hard, but just getting used to the new movements that have been included in this plan and establishing a baseline to progress from. My body is still recovering too and energy levels are still low, so need to be mindful of this.

On a side note, I forgot how much I Love HEX bar Deads.. super happy that these are in!

Today’s session is outlined below:

LOWER LOAD

Lying hamstring curl – 1 set of 10-12
Hex bar deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 15-20, each rep moves into a shrug, 1 fluid movement, staying continuous 
Narrow Belt squat – 1 r/p set
Single Leg Leg press – 1 set of 20 
GHR – 1 set of 10-12 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 body weight sets
STRETCH
Calf raise – 3 sets of 10-12

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[Clare]

Thanks for the replies. So I went and see the out of ours gp this morning as was hurting last night quite bad.
He checked blood pressure oxygen etc and all was perfect. Had a feel around and said it feels like you have torn the ligament in the middle of your abs just below the sternum. Have to go to normal gp to arrange a endoscopy or barium swallow to confirm to additional stomach damage or that I have not made my hiatus hernia worse. Said stomach would have tried to push thru if the ligament tor under pressure and could be inflamed also. No training at all for god knows how long least I’m not dieing tho. But I knew something wasn’t right.

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Good for you for going to get yourself checked out. At least you know what it is now and can do what’s needed to make a full recovery.

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[Clare]

I’d reassess your training split, rest frequency and volume. If you’re not recovering adequately session to session, something needs to change. It could also be a sleep, daily output or nutrition thing. Post a bit more info on what you’re currently doing and we may be able to advise further.

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[Clare]

I like this method for breaking through plateaus. Build back up again in a different rep range until progress begins to stall again and then switch back. You don’t necessarily need to switch the movement unless you feel you aren’t getting anything from it anymore.

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[Clare]

Clare Barks wrote:

Likely your abs are stronger than your lower back. Do you do any lower back strengthening exercises? What movements are you doing? I personally don’t like full sit ups, I prefer exercises like Leg raises, roll outs, cable crunches and vacuums as they put less strain on the neck and lower back.
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I used to do deadlifts but had to stop due to an umbilical hernia. I just work it with bent over rows.
For abs I’m doing either cable crunches, leg raises, crunches, or upright knee raises but they all hurt.

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You may want to try exercises that work the entire core like plank variations and include some hyper extension movements to strengthen your lower back. Give the direct ab work a break until you can strengthen your weaknesses, otherwise you’ll keep exaggerating the problem.

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Back hurts when doing abs