[Clare]

I’d still back off as you’re unlikely to get many out of going heavier given that you went in on that first set! Make a note in your log book and the progress will then come next time around as you can go for more load straight out on that first set.

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[Clare]

Hi T P, thanks for dropping into my log!

I wear the Kinseotape whenever I’m not training and in between any treatments I’m having. The idea is that it’s applied in such a way to help in the healing process by slightly lifting the skin away from the injured area, improving blood flow and lymphatic drainage, but not impeding on use. I find it gives me relief from pain and makes the area feel a lot more secure if that makes sense.
It’s very hard to describe how to apply it and there are several different ways that physios use, but this video explains the way I do it:

https://www.youtube.com/watch?v=TUwm21pvp_o

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[Clare]

1. Body part that has the most DOMS right now ? BUM
2. Bacon or sausage sandwich? or vegan/veg equivalent? BACON
3. Last film you watched at home? A STAR IS BORN
4. Bath or shower? SHOWER
5. Last thing you ate? CHICKEN, RICE, CUCUMBER AND A BANANA
6. Next training session coming up? PULL
7. Thing you’re most looking forward to this week? A MASSAGE
8. Starters and main…or…main and dessert? STARTER AND MAIN
9. First thought when you woke this morning? WHAT DAY IS IT
10. Last film you saw at the cinema? IT’S BEEN SO LONG I CAN’T REMEMBER!

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[Clare]

Personally I’d stick to your 2 working sets, but change the exercise you don’t feel well to a different exercise altogether. I wouldn’t just add more sets to the one you’re connecting with. There are plenty of variations to choose from. Or find out why you don’t feel an exercise well.. Is it the order of the workout, not enough warm up, too much load, poor set up, execution etc.

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[Clare]

Push this morning. Micro loaded the Shoulder press and High incline press and matched reps, so some small progression there and increased reps on weighted dips, so a successful workout. No pain throughout either, so everything I’m doing seems to be working so far. I have another appointment with my Physio tonight for more treatment, so will let you know how that goes either later on today or tomorrow.

PUSH 2

Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Plate front raise – 1 set of 12 
Tricep bar pushdown – 3 sets of 12  
Abs – 4 sets of cable rope crunches, 1 min rest in between, all sets 15 reps
 

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[Clare]

Aside from a contest prep which needs to be tracked methodically, I think it can be done and progress can still be made, but only by someone who truly understands what it means to eat intuitively. You can easily talk yourself into ‘Needing’ to eat certain foods, when in reality it’s not the case and you might just fancy a donut. I think you need to have tracked for several years in the past to a point where you’re able to eyeball portion sizes quite accurately and have experience knowing how your body responds to certain foods. Give it a go and see I guess is the best answer, but not until you’re out of a contest prep situation.

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[Clare]

Rest Day. A morning of clients and a lovely afternoon meeting up with my little Sister and her tribe before they flew back to Tenerife. She’s been staying with the big Sis in Hertfordshire, which is quite a trek for us, but fortunately we managed to get a quick meet up for coffee and cake (Not for me!) and a good ‘ole natter. There’ll be another opportunity for us all to get together in the Summer, so really looking forward to that.

In other news. Feeling good. Not a great deal of weight loss yet, but I guess I’ve only been prepping for just over a week! I always find I get a mindset shift when I enter a prep and I’m feeling very focussed right now.

Let me know if you want to know anything more about me, how I deal with preps, questions relating to my plan etc. or what you want to see more of. All of us Athletes on here want to help you out as much as we possibly can 🙂

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[Clare]

I’m not ashamed @bigbenchriche.. I’ve been wearing Vibrams proudly for years ✋

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[Clare]

Pleased I was able to assist in afflicting some extra pain 😉

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[Clare]

Should have been a rest day today, but I have quite a disjointed busy week ahead of work, appointments and seeing my sisters, so I’m going to have to fit training in where I can. Therefore today I went straight into Legs to free up a busy day tomorrow to take as a rest. Such is life.

Session was good, but evident as to why we want to programme a rest either side of Legs. Went for a belt squat instead of a Hack to avoid too much back loading after training Pull yesterday.

I still managed to eek out some progression, but more in extra reps than load. Progress is progress though, so all good. (Although not looking forward to walking later to get the rest of my steps in!)

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10 
Dual GHR  – 1 set bodyweight 
Leg raises for abs – 2 bodyweight sets 
Adductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

I’m a big fan of Vibrams. I wear mine for every workout.

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[Clare]

Remember that you won’t always necessarily be able to continuously add load to lifts every week. For example you say you got 255 for 5 last week on deadlifts, but failed the 260. You may, however have got 255 for 6, in which case you’d have progressed. Maybe stick with a weight until you reach your upper rep range before adding any more or try micro loading 0.5, 1kg etc. instead of making bigger jumps.

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[Clare]

Pull today and another good session (Thankyou elbow!). Strength is feeling at it’s best at the moment, so need to try and keep hold of this as I move deeper into prep. Workout is outlined below. Still no glimpse of a bicep curl, but it is what it is. We’ve just got to do what we can with the parts of us that aren’t broken at the time!
Rest of the day is chilling with the family. I’ve just got in from a very blustery walk to get the remainder of my steps in, so can relax now. Hope you’re all having a fantastic weekend so far 🙂

PULL 1

Wide grip Lat pull down – 1 set of 10-12, stay on the same weight for another set 
T-bar row – 2 sets of 8-10
Bodyweight chins – 2 sets of 11. 10
Seated cable row (narrow attachment) – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 
Abductor – 1 set of 20 
High cable for rear delts – 3 sets of 10-12 
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Isn’t Lymphatic drainage basically just getting a massage? I’d be wary of doing this close to a show as it can promote inflammation which in turn can cause some water retention. It will also release toxins and potentially make you feel worse at a time when your immunity is already quite vulnerable. I always stop having massages before I’m a week out.

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[Clare]

Agree with above, do the less stable exercise first and then move onto the machine hammer incline. Alternatively there’s nothing wrong with trying a smith press post hammer incline if this works for you and you can progress from it. Just a case of committing to what ever you decide to try for a while and seeing how you go.

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