[Kiera]

I only use a log book on key exercises. Ones that I know need to count and are a challenge to progress. maybe 2 key ones per season. However I do film a lot of my lifts and post them on Instagram and that allows me to scroll back the weeks and months and gausge the overall trend of if I’m progressing adequately or not.

[Kiera]

A rest day for me today 😅 it wasn’t planned but my back was feeling it a little bit and low bar squats didn’t sound too convincing. I did 30 mins stair master and took my pup on a long hour walk this evening for some extra steps and fresh air while it’s not raining in the U.K.

Tomorrow I am filming a CrossFit style session with magic eye media for the site. It’s something different and by all means nothing I’m good at but it should be good fun to give you an insight into what I do during the sessions.

[Kiera]

” It will be one of the greatest lifts in history and it’s made me really hungry to go out and get it.”
The fact that you are so short of pulling 300kg and do the greatest lift in history for your weight class and also so young is totally mind boggling to me. And you are basically natural at this moment.
Is it tempting to do a powerlifting meet just for the deadlift? 😀

Ah thank you so much! The unfortunate thing is powerlifting requires no straps and the reason I couldn’t compete recently is because I need a hand operation so it wouldn’t be an option right now but it won’t stop me from progressing with straps on and just getting stronger 💯

[Kiera]

When i saw the 275, i was like:

What the hell…………….

well, that looked quiet easy 😂😂😂😂

#roadto300 i am defo hyped for that💯🤜🤛

Haha thank you! In all honestly I didn’t plan for 275kg and my warms up were catered for 260kg so if I had thought that I would be pulling around that number yesterday I would have planned them differently and maybe gone for 280kg. I was fairly happy with how 275kg looked though and I am fairly confident I have 300kg in me by years end 🙏🏼

[Kiera]

What an awesome day! Not only did we have done pro card wins today with TBJP including the awesome Nathan Styles winning his open BB pro card and looking absolutely nutty but I also pulled = to the latest world record set for my weight class during my deadlift session today.
275kg/606lbs for quite a nice single. Personally i think if we had managed warm ups a little better I would have had 280kg in me but i won’t do the whole ‘what ifs’ because I am genuinely very happy with what I pulled ray which is something I don’t feel very often.

I actually thought ‘fuck… I just deadlifted 275kg!!!’ Like whaaat 😂 I do work my ass off for these numbers but equally I have enjoyed my summer, enjoyed my food and I haven’t been on PED’s since the start of July.

It’s really set that 300kg fire in my belly! This is achievable! At 75kg it would be a 4 x BW lift and I want it. It will be one of the greatest lifts in history and it’s made me really hungry to go out and get it.

I much needed deload week for me now full of low weight legs some upper and cross fit 👏🏼

[Kiera]

You said that you hadn’t run it for a while? – and then came back to it and got less reps than anticipated – this is simply a loss of being intune with the exercise and having to relearn the movement pattern. You’re knees hurt because the Watson hack is brutal.

[Kiera]

Awesome session today! legs with a bit of glutes and some biceps ..

3 plates a side with a 5kg for 10 reps today on the ATG super heal elevated smith squats. I am moving this up to an amrap next session so i hope between 7-9 as i think i could have done 11/12 if needed today. My goal is to get 4 plates a side for 8/10 reps on in the next couple of months which would be insane! i did 4 sets on these and they were my primary leg exercise. One session focusing on barbell squats and then this as a secondary quad exercise and the other session with this as my main exercise.

I train some light glutes as i am going to have a full focused glute day tomorrow and then i started some mobility and light arm work. My shoulder and bicep played up a little after my first session of Low bar squats, which is alarming as ive given it a 2 month rest. So for it to act up straight away isn’t great. However, we put it down to lack of mobility and lack of movement so increasing my flexibility, mobility and just warning up and using it a little in general will hopefully work in my favour a bit.

[Kiera]

Very weird post.

If that’s the case

Type in keyboard in the phone search bar

Got to “text replacement”

And then see if someone’s changed the word to automatically change to another – if not then manually change the word to something else.

[Kiera]

For sure love heart and OH-MEGA Pro – those are the best for that. and dosage wise – use the recommended dosage on the side of the bottles. If it’s particularly bad your cholesterol readings, you can double up on the dosages for a bit.

[Kiera]

Rest day for me today, although my rest days are never days of rest, I end up doing more steps than any other day of the week and usually end up busier too! Today was topped off by getting caught in a huge down pour and getting absolutely soaked whilst on a 15 minute walk through town to my friends apartment for coffee. It wasn’t the best 😂.

I did 30 mins of cardio this evening on the stair master and that was it in terms of training. Tomorrow I have a leg session (again) but not squats as they’re only a once every 6/7 day thing while reintroducing them slowly.

[Kiera]

Yes I agree, getting the whole heart checked as a whole in yearly intervals is a smart thing to do for sure.

[Kiera]

Awesome session today, decided to do a mixture of glutes and crossfit. Glutes was just 4 killer sets on smith machine split squats. Something that i am a little addicted to now because it burns so much but feels so good, i connect so well with them now which is crazy as i think i have mentioned before that i used to hate split squats and avoid them at all costs.

Set 1: 110kg x 8

Set 2/3 : 95 kg x 8

Set 4 : 75kg x 12

Then i switched over to a cross fit circuit, nothing too crazy as this cold is really hanging around, probably due to me not resting but ‘do as i say and not as i do’. Quite literally. I do feel fine when lifting, i mean i have PB’d twice on deadlifts while ill but cardio i am finding a little harder and draining.

200m run

15 standing shoulder presses

500m row

15 burpees

30 calories bike

x 4

Tomorrow is a rest day for me and going to see a friend in town for coffee which will be really lovely 🙂

[Kiera]

Logging in a late one today as I’ve had a really busy day but had an awesome session. Started back squatting today as I mentioned yesterday our travel back to dubai has been pushed back a few weeks so I decided to start them in no better equipped place than Cojos 💯.
My stance changed today, after doing a ton of super heel elevated squats with my legs much narrower it seemed normal to set up for my squat a little narrower to and low and behold it actually felt really good. I felt really stable and supported at the bottom in the hole and it felt great on my knees too. I don’t know how it will fair when we increase the weights but have to try to find out.

Todays first session back was nothing crazy at all. It’s been over 2 months since I barbell squatted. We took 150kg for 3 x 4 with 5 second eccentrics. And that was it for today, followed the rest of the session with my usually super heel elevated smith squats and some leg Extention, adductor and calves.

[Kiera]

Utilise resources such as

Be your own bodybuilding coach – Scott Stevenson

The wealth of knowledge on this site

Enlisting a coach to help with your own progress – as well as learning from there processes and techniques

Mastering social media, and building a following to present to.

[Kiera]

Yes love heart helps with kidneys as directly lowers blood pressure – However vital support is also a must have as contains very effective dose of astralagus which is effective in boosting kidney function.