Kiera
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Bench and deadlift session today in Manchester with my coach, max and some PL friends. It was so so nice to be in that kind of environment again, in perfect equipment and in the best state of mind.
We worked up to 120kg on bench and 210kg on deadlifts today with a TON of back down work. We don’t want to burn out too early on so took it fairly steadily today.Tomorrow evening I’m on squats and will do my cardio in the morning which is a change to my usual schedule but it’s been working well 🙌🏼
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Not much to log today, cardio this morning followed by a rest day as we travelled up to Manchester this afternoon. Should have cut cardio short considering we had to treck up 5 flights of stairs with 3 suitcases a car full of everything else imaginable and a puppy 😂.
Tomorrow I have a bench and deadlift session with my coach and a check in with the Cal.
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Hey lovely! Just caught up on your journey and watched your latest video on here! Absolutely mega! Such inspiration seeing you fricking smash it! Wishing you all the best at your meet and hopefully see you soon xx
Ah thank you so so much Scarlet 💯 I also see your name on the Arnold’s figure list, you too doing awesome things and smashing it big time! Rooting for you x
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Hi Kiera,
How is planning your training ? Im interested to make a change to a more powerlifting focus but I just cant stand all the powerlifting program youll find online with 15+ set squat and right after 15+ set bench etcetc..I can’t say I’ve seen many splits like the one you have mentioned. Trying to get any powerlifter to do 15 sets of something is unlikely even at a single/double 😅
The SBD Spilt is only needed at the back end of a meet prep for powerlifting. We would reduce training to primarily those 3 lifts with little and only fundamental accessory work. However for the majority of the year there is no reason why you can’t start a split with the big 3 and then move onto a BB session. That is usually my approach.
Squat would be the start of a leg day, bench would be the start of a chest and shoulder day and deadlift would be at the start of a back day. I’d then pick 4/5 other exercises after those. -
Mainly water retention tbh, which makes it seem worse than it actually is the next day you wake up. Simply increase your cardio a bit over the next few days to compensate, as well as water intake. And the water retention will come off. One bad day at eating isn’t going to make a massive difference – just like one good day of eating on a diet won’t either.
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You need to get blood flow the area I recommend a warm bath, also some light cardio on the bike would work well.
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Squat day today: worked up to some nice triples on 175kg, nothing too crazy just getting some work in before heading to Manchester tomorrow and starting my last 2.5 weeks training with the coach. Much harder to walk out my squats and haven’t managed to get my bracing and breathing right with the walk out so think squats will move a lot smoother when I get back under the mono.
Weight is stable around 70/71 and we want to keep it here now. Check in will be on Friday and we’ll decide what’s next on the cards from then.
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The list is endless as to what you can add to it, seeds, nuts, berries, banana. Even putting it in the fridge can change the the the thickness of it. Adding protein powder changes the consistency too and maybe try different amounts of water.
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New low for me today! We are in the 70kg 🎉 now we hold! Clen has been decreased and we are basically where we need to be.
Energy is low but excitement and adrenaline is high. I leave for Manchester Wednesday and will be training with my coach for the last few weeks of this meet prep.
I’m excited for this comp, my strength has dropped significantly but I’m excited to see what I can do on the day. I think I have a real good shot at the world record and just excited to get on the platform too 🙏🏼
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If you’re waking up at 4 it could be because your brain is waking you up due to lack of oxygen. So keep an eye out for any symptoms headaches etc when you’re waking up. If so you may need to change the setting on your machine. Apart from that, keep regular cardio in and ensure bodyweight doesn’t spiral out of control until you’ve got a good cpap adjusted for you.
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Crazy 24 hours
Flight was delayed but managed to make up the time during the flight however once we landed they didn’t have our space ready so we were then stuck on the airplane for nearly 2 hours while waiting to get off and have the exit tunnels attached. We then. waited another 1.5 hours to get our luggage. So took us 4 hours to get out of the airport and we had to go and pick up our puppy straight away as we were meant to collect him at 8 but ended up being 9.30pm.
We got a tanned chow chow puppy, he is 12 weeks old and is so amazing! we have only had him 24 hours but already he is so settled and well behaved .. so far haha!
only had 4 hours sleep and a day of traveling so we weren’t expecting anything great from todays deadlift session. worked up to 210kg today and then back downs on 190kg and 180kg too.
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Quanta L carnitine doesn’t sting when injected, they have removed the compound that made it burn/sting during the manufacturing process.
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Good morning guys, up bright and early as we are traveling back to the U.K. today! Hoping to get cardio in the other side but my ankle is still a problem so will probably have to do bike again.
Training at Cojos tomorrow for a nice deadlift session and dropped weight again this morning so we are nearly there now 🙌🏼
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Busy day today, trained bench and triceps but it was absolutely boiling and the room i benchpresed in was 32 degrees 😅.
So excited to travel back to the U.K. tomorrow. Never thought I’d miss the British weather so much!
Final bits of packing tonight and then we fly tomorrow around 11am. Hoping to get up early enough to get my cardio in and sort all my meals out for the day 🙌🏼.
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For sure DC stretches have a place for quads the same as any other muscle group. I don’t see the injury risk if the way in which you perform them is in a controlled manner and the weight isn’t overly heavy. As the weeks go on like anything you will gradually be able to progress them.
Perhaps don’t do them every leg day, but maybe once a week.