Sara
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Goood evening lovelies!!!
So first couple training session back and I’m feeling good! Push went down yesterday and posterior today – just finding my groove again and come the next session I’ll be hitting things in massive strides again. Another busy week in the books and one where I’ll be trying to focus on getting my stress levels down, recently I have found it hard to balance life with work, so this week I’ll be placing a large emphasis on trying to switch off and focus on my wellbeing, I find using dream sleep really does help this!
Rest day tomorrow with plenty of work to be getting on with! Already excited for upper on Thursday! Here we goo!
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I would echo Jordan here the it comes to getting up that little bit earlier – I would just allow yourself that little more time to train – if you have the capability to go to bed earlier then I would – this means you can get up that bit earlier, leaving yourself a little more time to train!
When it comes to rest times aswell – I honestly just go when I’m ready! I prefer shorter rest times on smaller movements but if I have a big compound movement to complete I’ll take more time. A DB row takes me much longer to complete versus a bicep curl because the demands of the exercise are much greater. Try to avoid overcomplicating things, rest as much as you need to and go again.
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What a weekend!!
This weekend was an absolutely mad weekend but an amazing one at that! Even catching up with some fellow JP athletes Kam and Jay ! Absolutely love running into everyone at shows, having a good catch up and talking about all things bodybuilding!
My team managed to grab 2 x 1st places this week and a 2nd place ! One 1st place was my WPD athlete , one my toned figure athlete and the 2nd place from one of my classic lads. I couldn’t be happier with these outcomes and cannot wait to push them all further in their careers!
I am also bloody happy to be back in the gym tomorrow! Starting the week off strong with push! No changes have been made to exercises but just to volume – Calum doesnt want me diving straight back into the highest volume we ended on, so we’re back to a low to mid range amount to gauge response – but I can tell you know I’m excited to be back!
Bring on Monday!
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Evening team! A late one from me today! It’s been an absolutely mad day but a good one! Have one of my clients competing at the euros tomorrow in WPD and she’s very much looking the part! Excited to get her on stage!
Last couple days of deload for me, and as you can imagine I chomping to get back in the gym! Push is first on the menu on Monday and that press is going to be mine !
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I agree with Kamara here – Film yourself going through the movements of the shoulder (moving arms over head etc) then show them to a physio , it sounds like a slight instability through the shoulder girdle. I’ve got a background in sports therapy where I predominantly worked in rugby, so have seen plenty a shoulder issue in my time! But that would be the best course of action to take IMO!
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Hey team! I hope you’re all well!!
Another day done , which means another day closer to getting back in the gym! Very much itching to get back into things, but I must admit I’m feeling physically better after a few days off! Check in tomorrow with Tom and Calum so we shall see what we have in store next week!
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A day full of admin , peaking and food! Nothing to exciting apart from ME AND MY PARTNER ARE CONFIRMED HOUSE OWNERS! Which is super super exciting! we’ve had many issues with previous renting in the past and to now be able to say we’re home owners is so so amazing! Never in a million years did I think I would own a house , but here we are! Just proves that you’ve got to keep going if you want something bad enough! Onwards we go!
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This is how I would typically set up this style of spit regarding exercise selection – like Jord says if recovery isn’t good, scale back volume but keep the split the same. Listen to your body and adapt as necessary 🙂
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Hey guys!! I hope everyone has had an awesome day! Nothing to exciting for me today tbh! I have decided that I’ll be taking a few days fully away from the gym, as doing the lower intensity style sessions really don’t work for me – I’m either in the gym killing myself or not (there’s no middle ground here!) so the next few days will be about catching up on any admin and recovery! My other half is also 30 tomorrow so I’ll be taking her out for dinner.
If anyone has followed me throughout my journey, they will know how much of a rock my partner is to me. She has seen me through every possible lens and supported me through every journey I’ve taken. She’s seen me turn amateur to pro and been with me from the very beginning of my career, and I wouldn’t be the woman I am today without her. So when I get the chance to treat her and take her out I do (as also an apology for having to put up with me on the many preps we’ve done together aha!) So tomorrow will very much be about her!
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Boring deload week has begun!
Reduced volume today on push, just going through the motions and getting some blood moving around! Busy day setting up 2 new starters which is awesome, the team is ever growing! Tomorrow I have a massage booked in the morning then a deload posterior session in the evening! Nothing too crazy!
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Tbf I’ve always used a Fitbit to track my steps and never had an issue – normally wearable devices are pretty accurate, I find anyway!
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Another Sunday in the bag!
Spent the day at a client show today, which is how most weekends are going to be spent for the couple months (wouldn’t have it any other way!) coming away with 1 x 1st place, 1 x 2nd place and a 4th place aswell! Honestly couldn’t be happier with how the team are performing at the moment. I still have a lot to learn as a coach but I’m truly finding my love for it and wanting to learn more everyday!
I have a big weekend next weekend with the European championships coming up, having a client in the WPD hoping to go for her pro card, which I cannot wait for !
Very much embracing my career as a coach and learning along the way ! Onto another week!
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From personal experience (and something I still do quite often) is train fasted. I am someone who doesn’t like to eat upon waking because it truly fucks my stomach. What I would recommend doing in this instance, is ensure hydration is bang on and that you’ve had at least 1.5 litres of water prior to training with TBJP EAAS in. There is still some stigma around training fasted and that YoU’LL LoSE MuSclE , which you won’t, you’re still going to have food in your system from the day before, especially if you’ve eaten prior to bedtime. The only thing that might be hindered is your performance, but as stated from personal experience I’ve never had an issue with performance or muscle growth in the many years I’ve been training fasted.
This is an option should you feel you need it 🙂
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Evening everyone ! I hope you’re all well!
So another week has passed which means another check in with the boss! This week no adjustments needing to be made to PEDS but we have decided to bump food ever so slightly , so new macros below !
TD – 220/455/45
NTD – 220 / 395/50
Cardio is still at 2 x 20 mins per week with steps around the 8k mark (typically I do go over this as I move a lot aha)
Training was moving very well up until the back end of the week where 1 session turned into 3 sessions of high fatigue, where numbers set in previous sessions very much seemed a distant memory aha. All jokes aside progression on movements seemed very limited and I was feeling very fatigued going into each session. I am one for struggling to admit when I’m at a point where I need to back off slightly because I see it as failure, but as I’ve grown into this sport I understand that at certain points needing to back off slightly can push you forwards, therefore this week , after a discussion with both Tom and Cal, we all decided that a slight reduction volume next week will help. So the POA is to go into a devolume week next week , staying on NTD macros and see how I respond then. I will also be reducing all stimulants.
I am coming to the end of week 8 on cycle and wish to push this to a total of 12 weeks, I’m experiencing no side effects or anything unusual so I feel I can push this a little more – when I started this push phase I said to Tom I wanted to push things a little harder, fully aware that there are risks that come with that, which I accept. I feel there is still a little more room to push food , so this most likely will be pushed a little harder in the up and coming weeks.
I will do anything to ensure I come back UNDENIABLE next season. No stone will be left unturned.
Mark.My.Words.
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Helllloo people!
Hope everyone has had an amazing day!
Busy day for myself but good day! Had upper this morning with a client that went well! Upper sessions at the moment are very shoulder dominant which I enjoy, then theres a little bit of back and triceps! Another strong session completed!
Tomorrow is a pull session , which are always pretty hefty sessions! So should be a good one!