[Corinne]

thanks sally 🙂

as long as youre strict and DO actually listen to your body youll be ok…I was just a fool!

so ive been following rest day diet this week
(p – 280…c – 150…f – 90 )
I am actually resting haha….just about coping!

I am tempted to do the BPU meet at the end of august, maybe bench only…at try to get my 115kg at 67.5kg body weight..this would be a PB for me

the UKBFF brits is also an option…I am 18 weeks out from that…so I will keep you all updated 🙂

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[Corinne]

I moved my shoulder press forward in the session as I felt I was missing out on max strength when hitting shoulder more fatigues and later in the session…its really worked well 🙂

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[Corinne]

YEP totally agree…DO NOT BURY YOURSELF…if youre even asking the question the answer is yes 🙂

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[Corinne]

SO not good news…im injured

I kinda saw this coming and that is why I’m really annoyed with myself…too stubborn

basically my lower back went today…my training plan is VERY taxing on my lower back, I realised before the deload that I needed to pull of it, it felt ok after the very short deload (again my own fault for doing just 2 half deload sessons and I got carried away and find training NOT to failure the hardest task..)

nothing too serious..just painful…I finished the session of course…

so enforced REST WEEK…which will be odd, but I have learnt from my lesson and I feel that for me personally deloading isn’t an option…tis doesn’t elicit good enough down time of recovery..

I am not going to re write my diet and training plan…with the focus being SOLELY on getting very strong, and NOT burying myself with unnecessary reps/sets that feel great in the moment…but not so great when you either get hurt or make ZERO progress….im having a year out for a reason and I certainly do not want to be that person that comes back EXCTLY the same….no progress is a sin! haha

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[Corinne]

time flies! so I have had a deload…rejigged a few things and exercises to ensure rotation is spot on and I’m able to progress

train is going well…surprisingly bench is and push movements are staying very strong and progressing well..which usually isn’t the case with me when I get under 160lbs…

RE comps…I’m not competing again this year

I have A LOT of work to do if I want to impress and surpass myself next time I’m on stage or the platform…its been a tough decision…but its for the right reasons 🙂

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[Corinne]

hey leigh, not JP but ill chip in!

staying leaner is certainly the best decision…I personally wouldn’t do any cardio or hiit if possible….the training sessions should be structured to be incredibly intense so that you are improving your fitness during these work sets…this I more productive…it allows rest days to be REST DAYS

HIIT can be done fasted or after meals…I don’t feel food timing is all to important to the use of hiit in off season as you will be in a slight surplus so the use of it isn’t really for fat loss

I hope that helps

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[Corinne]

currently sitting here writing out my DELOAD session of hams and heavy quads….I don’t enjoy writing these sessions! I find it really hard to NOT train to failure and to let go of the objective to leave the gym BROKEN! haha

but very necessary…

so I will not deadlift today…I will let my back have a week off heavy loading, my reps are going to be around the 12 mark on all exxecises and ill be using a few more 6×4 sets instead…so the intensity will be there but the laoding will reduce 🙂

diet the same this week…BW at 157.75lbs this morning 🙂

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[Corinne]

hey 🙂

my favourite lower MRS are
hack squat
smith squat
BB sissy

and by favourite…I mean these are HORRIFIC but amazing haha…try them 🙂

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[Corinne]

hey Michael….I used genetic supps too…the coconut oil peptopro is great, the plain is HORRIFIC lol

my intra workout is
27g sustain….(citralline malate, beta alanine)
5g creatine
50g peptopro
75g cyclic dextrin

I don’t use any caffeine or pre workout at the moment as I’m not lacking energy or focus 🙂

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[Corinne]

sorry I’m not JP…haha but curcumin and omegas would be my top choices 🙂

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[Corinne]

don’t add dairy pre workout as this will slow the absorption of the intra carbs….I would stick to fats pre workout and then fast carbs intra and pwo

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[Corinne]

haha yeh…allergic to dairy but a McD milkshake causes no issue…!

very person dependant…also good to keep in mind food rotation to avoid creating intolerances…especially when people are trying to add weight, and food is high…psychological things start to happen, associating foods with feeling over full/force feeding…so again good to avoid this…if you cant eat a high amount of oats for example without feeling horrendous then change the source

obviously junk food causes inflammation to extend but that’s largely additives or the high sodium content….so personally don’t avoid anything as such unless it really doesn’t work well for you 🙂

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[Corinne]

morning all 🙂
good week so far…re thought my sessions a little and altered some exercises and rep ranges…I have no added in block pulls..so will alternate between these and deadlifts…and have added a narrow smith press to alterate with the narrow grip bench….reason being, its just not realistic to week on week progress these all year…so I will undulate rep ranges and hypertrophy/strength phases as well as ensuring exercise rotation is optimal for longevity

diet is the same…305 carb is working well..condition is holding nicely…haven’t weighed in for about a week, but am going by the visual and the general feel of my composition

still undecided on comp dates this year so just focusing on each week and loving it 🙂

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[Corinne]

to clarify..you are not dropping from a 600kcal reduction?

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[Corinne]

HECTIC WEEKEND, sorry for the lack of updates

so Fridays squat session DID NOT GO WELL. 🙁
probably a combination of travel, early morning etc etc…I felt I was at the end of my strength run with the 12 reppers, but thought to go for 1 more session…unracked 145 and it felt horrendous, did 6 reps and decided it wasn’t production…so went into a deload session instead…did 3 sets of 6 on 120kg and then did 3 sets of 8 on a light pause squat

Sunday…had an upper and back session…which went well, again picked new exercises so didn’t have set targets

going forward I will select new exercise rotation to ensure the longevity of progress

today I am doing block pulls..haven’t done these in a looooong time so will update 🙂

food has increased a tiny bit on a training day…as weight is now high 150’s (157.75lbs yesterday…too light…I don’t want to drop tissue)

so training numbers are
P – 330
F – 90
C – 305

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