Archive for September, 2015

WDFPF World Championships – 5 weeks and counting!

The WDFPF World Championships are looming ever closer, now I’m down to 5 weeks to go with my preparation for the big day, I am training HARD!

My training partner, Worlds Strongest Man finalist, Laurence Shahlei is happy with my progress so that is good to know.

Monday:
Squats
As always my squatting session started off with a 10 minutes warm up a combination of cardio and dynamic/mobility stretching and then…..
1×10 @ 40kg
1×5 @ 65kg
1×3 @ 80kg
2×8 @ 95kg – I managed this to my surprise!

Paused squats: (2 second pause at the bottom) 5×3 @ 82.5kg

Leg press: 3 x 10 @ 212.5kg

Walking lunges: 3 x 10 @ 20kg plate in each hand

Leg extensions:
2 x 20 @ 35kg
2 x 10 @ 25kg

Leg curl: 3 x 8 @ 60kg

Tuesday:
Bench Press
1 x 10 with just the Olympic bar
1 x 8 @ 40kg
1 x 4 @ 50kg
2 x 8 @ 57.5kg

Paused bench press: 2 x 5 @ 47.5kg

Incline bench press:
2 x 8 @ 47.5kg
I had to alter the rep range on the exercise as I fatigued on my first set at 7 reps so I did 7/5/4 to make sure I got the total reps in.

Shallow incline DB bench press:
8 x 8
I did 2 x 8 with 20kg Dumbells
2 x 8 with 17.5kg dumbells
4 x 8 with 15kg dumbells

Tricep dips with 5kg added around my waist: Target was 3 x 10 – I achieved 8/8/6

Seated row (close grip): 3 x 8 @ 45kg

Russian twist with a 12.5kg dumbell: 2 x 10

Thursday:
Push press
1 x 10 with just the Olympic bar
1 x 10 @ 25kg
1 x 6 @ 30kg
1 x 3 @ 40kg
1 x 1 @ 50kg
4 x 3 @ 60kg

Chins (wide with the use of a resistance band); 3 x 10

Standing alternate DB press:
8 x 8
6 x 8 @ 12.5kg dumbells
2 x 8 @ 10kg dumbells

Side raises: 3 x 8 @ 7.5kg

Front raises: 3 x 8 @ 10kg

Rear delt flyes: 3 x 8 @ 10kg

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 12 @ 20kg – I managed 15/12/12.

Dorsal raises: 2 x 8 @ 10kg

Friday:
Deadlifts
Warm up for 5 min on cross trainer followed by mobility stretches followed by;
1 x 10 with just the Olympic bar
1 x 6 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 2 @ 160kg

Speed deadlifts; 5 x 3 @ 135kg

Stiff leg deadliftss: 3 x 8 @ 77.5kg

Bent over row: 3 x 6 @ 60kg

Good mornings: 3 x 6 @ 65kg

Chins: Aimed for 3 x 8 – Achieved 8/8/5/3

Planks:
30 seconds with 25kg on my back
30 seconds with 10kg on my back
30 seconds with just my own body weight

Oblique plank: 60 seconds each side.

Keep checking the Extreme Nutrition website for my training updates and Extreme Nutrition Facebook, Twitter #Extreme_UK, Google+ and Instagram pages for my training videos 🙂

Drug Free Power Lifting World Championships – 6 weeks to go!

That is now Week 3 of my preparation for the World Drug Free Power Lifting Championships in Gela, Sicily done and dusted! Surprisingly, I’m not in as much pain as last week which must (hopefully!) mean I’m getting stronger ;).

This is how training went down this week….

Monday
Bench
1×10 just with the Olympic bar
1×5 @ 40kg
1×3 @ 50kg
2×8 @ 55kg

Paused bench (2 seconds pause): 2×5 @ 45kg

Incline bench: 2×8 @ 45kg

Incline DB press: 8×8 @ 17.5kg

Dips: 3×10 (10/10/8) with 2.5kg added around my waist.

Seated row: 3×10 @ 40kg

Decline Skull crusher: 2×10 @ 7.5kg

Russian twist: 2×10 @ 12.5kg

Tuesday

Squats
Warm up & mobility work
1×10 @ 40kg
1×6 @ 65kg
2×8 @ 90kg

Paused squats (2 seconds pause): 5×3 @ 80kg

Leg press: 3×10 @ 210kg

Walking lunges: 3×10 @ 20kg Dumbell in each hand.

Leg extensions: 2×10 @ 6 blocks, 2×20 @ 8 blocks

Leg curl: 3×8 @ 8 blocks

Weighted plank
30 seconds with 25kg
30 seconds with 10kg
30 seconds just with body weight

Wednesday:

Push press
1×10 with just the Olympic bar
1×5 @ 30kg
1×5 @ 35kg
1×3 @ 40kg
1×2 @ 50kg
5×3 @ 57.5kg (3/3/3/3 – 1/2)

Wide chins (with the use of a resistance band) 3 x 10

Standing alternate DB press with 30 seconds rest in between each set) 8 x 8 (4—8 @ 12.5kg 4×8 @ 10kg)

Seated side raises: 3 — 10 @ 5kg DB

Front raises: 3 — 10 @ 7.5kg DB

Rear delt (cables): 3 x 10

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 10 @ 20kg

Triceps push down: 3 x 12

Friday:

Deadlifts
10 minute Warm up consisting of 5 minutes on the crosstrainer and mobility work.
1 x 10 with just the Olympic bar
1 x 5 @ 70kg
1 x 3 @ 100kg
1 x 1 @ 130kg
1 x 2 @ 150kg

Speed deadlifts (the aim is to approach the bar and lift is as though it’s a pb for each rep)
6 x 3 @ 125kg

Bent over row: 3 x 6 @ 60kg

Stiff leg deads: 3 x 8 @ 75kg

Good mornings: 3 x 6 @ 62.5kg

Reverse lat pulldown: 3 x 8 @ 15kg

Dorsal raises: 2 x 8 @ 10kg

That’s all for this week! Keep checking my blog for my training sessions and videos leading up to the Drug Free Power Lifting World Championships on the 31st of October 2015.

Jo Stanger.

Womens Powerlifting World Championships – 7 weeks to go!

Wow, week 2 complete – how time is flying leading up to the Womens Powerlifting World Championships!

I must admit at the end of a training week my body feels like I have been hit by a bus, the Womens Powerlifting World Championships are proving to be a true test of strength and determination but I am loving it! It’s all about getting the work done, proving to myself that I can do it and that it is possible!

Here’s what this week’s training has consisted of;

Tuesday: Squats.
I started my session with a 10 minute warm up which consisted of some mobility work and 5 minutes on the cross trainer.
1) Squats
1 x 10 with just the bar
1 x 10 @ 40kg
1 x 6 @ 65kg
2 x 8 @ 85kg

2) Pause squats – (hold for 2 seconds at the bottom) 5 x 3 @ 75kg

3) Leg press – (Full Range of Motion) 3 x 10 @ 200kg

4) Walking lunges – 3 x 10 @ 20kg Dumbbells.

5) Cable Pull through – 3 x 6

6) Leg Extension – 2 x 20, 2 x 10

7) Leg curl – 3 x 8 – 10

8) Weighted plank
30 seconds 25kg
30 seconds 10kg
30 seconds just body weight.

Wednesday: Bench
1) 1 x 10 with just the Olympic bar
1 x 6 @ 40kg
2 x 10 @ 52.5kg

2) Paused bench (hold still on your chest for 2 seconds before powering the bar back up into the starting position) –
2 x 5 @ 42.5kg

3) Incline bench press – 2 x 10 @ 42.5kg

4) Shallow incline DB bench press
Aim was 8 x 8 @ 17.5kg
Achieved 5 x 8 then 7/7/6 @ 17.5kg
Goal is to achieve 8 x 8 @ 17.5kg then progress with weight.

5) Dips – 3 x 10

6) Weighted Russian twist – 2 x 10 @ 12.5kg DB.

Thursday: Push press
1 x 10 with just the Olympic bar
1 x 5 @ 30kg
1 x 3 @ 42.5kg
5 x 3 @ 55kg

Alternate standing dumbbell shoulder press:
Aim 8 x 8 @ 12.5kg
Achieved 5 x 8 then 7/6/6 @ 12.5kg
Goal is to achieve 8 x 8 @ 12.5kg then progress with weight.

Side raises – 4 x 10 @ 7.5kg (10/10/8/8)

Front raises – 4 x 10 @ 10kg (10/10/8/8)

Rear delts – 3 x 10 @ 7.5kg

Upright row – 2 x 15 with 20kg plate

Chins (wide grip with band) – 10/10/9

Face pulls – 3 x 10

Saturday: Deadlifts
10 minute Warm up consisting of 5 minutes on stationary bike and mobility work.
1 x 10 with just the Olympic bar
1 x 5 @ 60kg
1 x 5 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 142.5kg

Speed deadlifts (approaching each lift as though it is a personal best) – 8 x 3 @ 115kg

Stiff leg deadlifts (standing on a 10cm pad) – 3 x 8 @ 70kg

Bent over row – 3 x 8 @ 60kg

Underhand chins – Aiming for 3 x 8; Achieved 8/8/6

Good mornings (using Olympic bar) – 3 x 8 @ 60kg

Dorsal raises – 2 x 8 @ 10kg

My diet is tight, as always, it doesn’t matter if I’m preparing for the Womans Powerlifting World Championships or am taking things easy with my other half, I always eat well. Any sports person will tell you that adding too much fat out of contest season only makes it harder when the season returns.

Supplementation by Extreme Nutrition as always with Build & Recover post workout, Extreme Whey in the morning, Extreme Pro-6 at night time and both Extreme BCA-311 and Krevolution-X daily as instructed.

World Powerlifting Championships here I come!

So, this shit just got real – in 9 weeks time I will be competing for the WDFPF unequipped under 70kg World Powerlifting Championships!

A very good friend of mine and fellow Strength athlete, Worlds Strongest Man finalist Laurence Shahlaei, has helped me with my 10 week programme in preparation.

Here’s how the first week training for the WDFPF World Powerlifting Championships went…

Monday:
Warm up & mobility work to begin.
Squats: 2 x 10 @ 80kg
Leg press 3 x 12 @ 200kg
Walking lunges 3 x 10 @ 2x20kg dumbells.
Superset leg ext 2 x 20 / 2 x 10 and leg curl 2 x 8-12.
Weighted plank: 30 seconds @ 25kg
30 seconds @ 10kg
30 seconds with no added weight = killer!

Wednesday:
Bench: 2 x 10 @ 50kg
Paused bench press for 2 seconds at the bottom: 2 x 5 @ 50kg
Incline Bench 2 x 10 @ 40kg
DB shallow incline bench: 8 x 8 @ 15g DB.
Dips 3 x 10
After my bench session I did a short burst of interval rowing 30 seconds as fast as possible 30 rest for 6 minutes.
Press ups:
1 x 15 wide
1 x 10 narrow

Thursday:
Warm up & mobility work
Deadlifts:
1 x 2 @ 132.5kg
Speed deads 3 x 8 @ 107.5kg
Stiff leg deads 3 x 8 @ 70kg (I did these while standing on a mat as my weakest part of the deadlift movement is lifting the bar from the floor up to my knees, this helps to recruit & strengthen the required muscles in aid to improve my deadlift)
Bent over row (from the floor, fast and powerful) 3 x 8 @ 60kg
Good morning 3 x 8 @ 40kg (for this I usually use an Olympic bar however today I tried the safety bar, to be honest I did not like it, It put way too much strain on my lumbar spine so next session I will revert back to the Olympic bar)
Dorsal raises 2 x 8 @ 10kg

Friday:
Push press 3 x 5 @ 50kg
Alternate standing dumbell shoulder press 8 x 8 @ 10kg
Seated side raises 4 x 10 @ 5kg
Over head dumbell press 2 x 20 @ 17.5kg
Triceps pushdown (cables/rope) 4 x 10
Front raises 4 x 10 @ 10kg
Woodchopper 2 x 10 with cables
Finishing off with interval rowing (see Monday)

I’m looking forward to my build up to the World Powerlifting Championships, it’s not everyday your given the opportunity to compete for a world title so I intend on getting my head down and giving it my all. Mind over matter!

My diet will remain tight, this is something I maintain all year round so it’s not something I need to alter as I prepare. My supplementation will remain the same with me using Extreme Nutrition products, Build & Recover, Pro-6, Krevolution-X and Glutamine Complex.

I will post the progression of my training sessions on a weekly basis with a few videos thrown in so please keep checking my blog here on the Extreme website. If you have and training, powerlifting or otherwise and/or diet related questions you would like to ask me please let me know.

I’m on instagram (Joanne.stanger) Facebook (Joanne Stanger) & Twitter (Jmarie_26).

Train sensible, stay healthy & be strong.

Jo.

World Powerlifting Championships

Getting ready for the World Powerlifting Championships

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