Archive for the ‘Jo Stanger’ Category

Squats and Deadlifts

Today was a fun day training, squats AND deadlifts!

I’m 8 weeks away from the 4 nations where I will be competing as part of the England team – what an honour! I am so excited to compete and proud to be asked to represent my country!

So, my training has been mixed up a bit, I was getting a bit bored of what I was doing, my body had got use to what I was doing so I thought ‘Let’s have a change!’ As they say a change is as good as a rest but who wants to rest? When it comes to training I definitely don’t! I want to grow and get stronger so, a change it is!

All today’s training involved was squats and deadlifts……both in one day!

Squats.
For my squats today I used knee wraps, I’ve used knee wraps before in comp a year or so ago and all I remember is how painful they are! Anyway, I warmed up did my 10 minute mobility and stretching workout then moved on to the squat rack. Here’s what I did:
1 X 10 with 40kg
1 X 5 with 60kg
1 X 3 with 80kg
1 X 2 with 100kg – knee wraps were used from here onwards
1 X 2 with 110kg
3 X 2 with 120kg
The most I have ever squatting in comp with knee wraps was 120kg. The aim of the game is to get to 130kg.
After this I did 3 x 3 paused squats with 100kg

Female squatter

A woman removing the Olympic bar from it’s stand so she can squat.

After the squats I moved on to deadlifts…..

Female athlete pictured deadlifting at the Olympics

Female Olympic Athlete Deadlifting

Deadlifts were also a little different from usual, bands were used. This added approximately 20kg on to the lift when locked out.
Here’s how my deads went……
1×5 @ 60kg
1×5 @ 80kg
1×2 @ 100kg
1×2 @ 110kg
1×2 @ 120kg
3×2 @ 125kg.

I executed the above deadlifts while stood on a 20kg plate just to add a little deficit. For the next 3 doubles the plates were removed so there was no deficit.

I completed 3 doubles at 125kg. The first double felt a little hard but the second and third double felt a lot easier. Deficits doing there thing 😉

At the beginning of the deadlift movement

This lady is at the beginning of the movement

After my squats and deadlifts I finished off with the leg press;
5 x 12 @ 250kg.

You know your legs are going to hurt the following day or 2 when the post workout aches and pains are setting in before the session is over!

I will then have a training session where I focus on all my assistance work so let’s see how this goes!

Jo S. x

Squats and deadlifts

Use Jo’s discount code to get an additional 15% discount at www.extremenutrition.co.uk

Powerlifting taking a back seat

Powerlifting has had to take a back seat during a manic few months of organising my little sisters hen do, going on my little sisters hen do, attending my little sister’s wedding and my birthday party this week was the week I finally feel like I’m back on track with my training!

For the past few months I have had to fit my training in around everything else which has never really happened before. As my powerlifting training wasn’t my main focus my sessions felt harder, I felt a lot more fatigued and to be honest training was a chore and I wasn’t really enjoying it!

That all changed this week! What a fantastic week I’ve had. Training has been challenging but so much fun!

TUESDAY
My training week started on Tuesday which was squat day! Today I worked up to 5 doubles at 110kg which felt a lot easier than I had anticipated. After these I went on to do high paused squats 3×3 @ 85kg, safety bar box squats 3×3 starting at 67.5kg working upto 87.5kg to help me work on keeping more upright when squatting and also to make my glutes fire more to help me on the way back up from a squat, after these my good friend and fellow Extreme athlete Laurence Shahlaei kindly let me borrow his car to push down the car park at Pro – strength 5 times (the car was a fiesta but I would like to add Laurence remained in the car during the exercise!)

Jo tells us about her training

Yep, she squats!

After this I did 4×12 on the leg press at 100kg x 12/200kg 2 x 12 /250kg x 12 then 2×6 Romanian deadlifts at 95kg, I finished off my legs with some simple leg extensions and the a Weighted plank for my core! Awesome!

WEDNESDAY
Wednesday was bench press day. Today I had the luxury of 1 on 1 with Laurence, my head for some reason wasn’t in the game and even my warm up sets felt heavy. I think it took over half an hour of benching to wake me up before thing started to click. Today we worked more on technique and getting comfortable with the bar and my bench pressing movement.

We looked at where I position the bar when I’ve unracked it, the width of my grip, position of my feet and power output of my lower half during each rep. Sometimes it’s good to change things up a bit! The best part of the session was the stability work with the bands and the disks. Now this was a challenge! I had a 10kg plate dangling from both ends of the Olympic bar – the plates were attached to the bar with therapy bands so the plates were free to move and bounce during each rep. The aim was 12 reps I think I managed 6.

This exercise was a lot harder than I anticipated with there only being 10kg aside on the bar! I have a video of me attempting this exercise I have posted it on my Facebook and Instagram account so check it out! After I finished benching I went on to do some dips 5×10, over head Tricep press 3 x 8 @ 20kg and to finish off some Tricep push downs on the cables 3 x 10, for my core today I did the Russian twist in a V sit up shape using a 12.5kg dumbell!

SATURDAY
Saturday’s are for deadlifting (or squatting)! Today was deadlifting with a target of 140kg for 5 doubles. Over the last few weeks I feel like I’ve struggled with weights that I shouldn’t struggle with so my confidence was a bit low going into today’s session.

I decided to see how I felt throughout the session and progress it from there. I worked up to 130kg and did 5 easy doubles with that and then moved up to 140kg for 3 doubles however for the 140kg lifts I placed the disks on a 12 inch mat a) for a bit of variety and b) to make me work straight from my sticking point.

I worked a lot on my technique again through out the session – keeping my shoulders back, arms tight and driving through my legs more instead of always using my back!

I finished off the session with;
5×8 under hand chins
4×8 Seated rows!

…….And then rest!

Catch you next week so you can see what crazy antics I have been up to 😉

Jo S. xx

Getting focused before training.

Getting focused!

2016 BDFPA British Championships

Wow what an awesome day!

Overall I was absolutely stoked with what I achieved at the 2016 BDFPA British Championships however a little annoyed at myself for messing up my first deadlift.

Here’s how my day went at the 2016 BDFPA British….

First lift…..squats.
I opened with 115kg which felt heavy but the first lift always does for me I got the 115kg. I then moved on to 120kg, for some reason my feet weren’t wide enough apart and I didn’t feel my depth was good enough – I got 2 white lights and one red…I got the lift. For my final lift I went for a personal best. 125kg. I got the lift and it felt surprisingly comfortable, so there is definitely more in the tank for future squats!

Next up…..bench press.
It was only until a month or so ago when I had a training session with my better half (Liam Armstrong – a previous WDFPF Champion and Extreme Nutrition athlete) that I felt like benching made more sense to me. The set up and how I should feel finally felt right and comfortable. I felt stronger in my new found set up. I opened with 65kg which felt easy as it should then moved onto 70kg…I got the lift. I decided to go for 75kg which is 2.5kg heavier than my personal best is, it may not sound a lot but it can sometimes feel like 100kg heavier. 75kg felt comfortable dare I say it I could have done more – I got the lift.

Last lift…..deadlift
My favourite lift of the three, probably because it’s my strongest lift! My warm up sets felt good I worked up to 140kg for a single, I was opening at 160kg. It was my first deadlift I messed up on – I wasn’t prepared and the lift was rushed there was a change in the running order which happened last minute and I hadn’t noticed I had to rush on to the platform and make sure I lifted the 160kg causing my set up to be non exsistant and the lift to feel so heavy.

From this my confidence was knocked and decided to play it safe to make sure I qualified for the worlds in November. My next deadlift was 165kg then 170kg which I got. It’s a shame my first lift didn’t go to plan as the 170kg felt lighter than the 160kg – it’s a lesson learnt and not something that will happen again. I have goals set for the worlds so watch this space!

Jo Stanger

Joanne Stanger competition report.

World Champion power lifter, Joanne Stanger, tells us about her last competition.

Failure to Prepare is Preparing to Fail.

Failure to prepare is preparing to fail.

A very true statement/saying, leaving things to the last minute is asking for trouble and adds more stress at a time when you want to be calm and composed.

The week before my comps involve a lot of rest, a lot of sleep, a lot of water and no training! So instead of talking about my training this week (as i have done zero, zilch, nada, nowt, nothing!) I thought a little kit check might come in handy for some of you!

Here are my game day essentials;
1) Singlet (I don’t think these look good on anyone!) Make sure it’s clean, intact and packed.
2) A lifting belt – check the thickness and width of your belt with your federation rules, you don’t want to turn up and not be able to use your belt! Bye, bye P.B deadlift and squat!
3) Long socks for deadlifting – long enough to go up to knees.
4) Shoes for squatting, deadlifting and benching in. The thinner the sole, the better for the deadlift!
5) A t-shirt to go under your singlet – some federations do not allow capped sleeves so make sure your tshirt meets the criteria.
6) Talc
7) Chalk
8) Wrist wraps – check with your fed rules that your wrist wraps do not exceed the maximum length allowed. I lift Raw without Knee Wraps, some federations allow Raw with Knee Wraps.
9) Food and supplements. I seem to loose my appetite and struggle to eat solid foods on comp days so I always make sure I have my Krevolution-X,

The benefits of creatine without the downside.

Extreme Krevolution-X is the side effect free creatine.

BCA-311‘S
Extreme BCA-311 are an excellent source of branched chain amino acids

Branched chain amino acids are an anti catabolic amino acid.

and 2 scoops of the elixir of strength – Build and Recover
Extreme Nutrition Build & Recover 2.88kg tub in Blueberry Cheesecake flavour

Jo Stanger knows how to get an unfair advantage!

from Extreme Nutrition ready to drink after each event.

I also make sure I have enough chocolate 😉

I love comp day!

Jo Stanger

Joanne Stanger World Champion

Joanne training in the gym with the deadlift

BDFPA British finals

BDFPA BDFPA British finals take place a week on Saturday – yikes!

I had an awesome week of training last week feeling more confident with my lifting, working hard on my technique. I had a really good bench press and deadlift session! My bench has always been my weakest lift but I think it’s slowly improving, at long last! What a difference your set up makes!

This week my training is all about doubling my openers and reducing the intensity. No assistance work, just making sure I’m confident with what I have decided to open on.

I’m feeling ready for the competition, I’d love to win again but I know there’s going to be some serious competition! My main goal is to improve from last year’s totals from the world championships which was 370kg.

Leading up to any competition I keep my diet strict, when I’m usually about 4 weeks out here’s what I eat, what I have been and will be eating for the last week;

Meal 1) 100g porridge oats & 1 scoop of Extreme Nutrition’s vanilla Extreme Whey, 1 Extreme CLA capsule, 3 Krevolution-X & 5 BCA-311 capsules.
Meal 2) 1 avocado, greens and 100g cooked chicken & 1 CLA.
Meal 3) 70g uncooked brown rice or 250g uncooked sweet potato, 70g cooked chicken, salad & 1 CLA.
Meal 4) Pre workout: 1 heaped scoop of Extreme Nutrition’s banana whey, 20g Almonds, 3 Krevolution-x & 5 BCA-311 capsules.

TRAINING

Meal 5) post workout: 2 heaped scoops of Extreme Nutrition’s chocolate Build and Recover
Meal 6) 250 – 300g of uncooked white potato, 70g cooked chicken, greens/salad Meal 7) 3 whole eggs
Meal 8) 1 heaped scoop of Extreme nutritions strawberry Pro-6.

Extreme Pro-6, almost an unfair advantage!

Extreme Nutrition 2Kg Vanilla, as used by British Champion Joanne Stanger.

As I won’t be training next week the only thing that will change in my diet will be my build and recover, this will be replace with a scoop of Extreme Nutrition Pro-6 and maybe a piece of fruit like a banana! Keep those carbs high! It’s taken me a long time to realise the importance of carbs in relation to getting stronger and leaner!

Extreme Nutrition Build & Recover 2.88kg tub in Blueberry Cheesecake flavour

Jo Stanger knows how to get an unfair advantage!

I keep clear of alcohol 3-4 weeks prior to a competition to keep my head clear and energy levels high! The CLA from Extreme Nutrition help to to shift that little extra body fat and the Krevolution-X help aid my strength & recovery!

The benefits of creatine without the downside.

Extreme Krevolution-X is the side effect free creatine.

This weekend I plan on doing my kit check and packing so there’s no stress a few days before the comp! Exciting times! I wonder if I can become the British champion at the BDFPA British Finals again?

Use code "jos15" to get an EXTRA 15% off at www.extremenutrition.co.uk

Joanne Stanger, Extreme Nutrition sponsored athlete banner

Watch this space…… xx

Journey to the BDFPA British Final

Journey to the BDFPA British final 2016!

So, it’s 4 weeks until the BDFPA British final and my training is going well! I qualified for the BDFPA British final 2 weeks ago, the gym was lovely but it must have been about -2 degrees inside so definitely not the ideal environment to be lifting heavy metal in!

My aim was to do what I needed to qualify and that’s exactly what I did. My total at the qualifier was only 325kg (65kg bench, 120kg squat, 140kg deadlift) but I came away without any injuries which was my main concern in such cold temperatures.

My good friend and fellow Extreme Nutrition athlete Laurence Shahlaei is helping me through my time leading up to the British, there’s not enough time to get stronger but I can definitely improve my technique which will hopefully improve my totals from last year.

So on Thursday I did some deadlifting with resistance bands have any of you tried this? My god, it’s hard work, but awesome for improving your lock out.

For this training session I used the thin black bands and this is how it went….
1×10 with just the Olympic bar
1×5 @ 60kg
1×5 @ 80kg
1×3 @ 100kg
1×3 @ 110kg
1×2 @ 120kg
1×2 @ 130kg
1×2 @ 135kg
1×2 @ 137.5kg
The aim was to work up to a 2RM (rep maximum) with the bands and this was the 137.5kg

The bands were then taken off and then I did 2×5 @ 137.5kg.
The power and speed you produce after using the bands is insane! The lifts were hard but do able!

I then moved on to superset wide grip and underhand chins aiming for 3 x 5 on each grip.

I finished off with some unilateral Seated rows 3×8 with 30kg loaded on each side.

For cardio I did 5 laps with the prowler with 110kg, resting for 60 seconds in between each lap.

What a session! Very challenging but what’s the point if it isn’t a challenge? Definitely worked hard for my Build & Recover!

Extreme Nutrition Build & Recover 2.88kg tub in Blueberry Cheesecake flavour

Jo Stanger know where to get that unfair advantage – by using her Extreme Nutrition products!

Jo Stanger
WDFPA World Champion
NABBA Miss Britain

After my win!

Hi people,

I hope you are still training hard, recovering correctly and reaching your goals!

So I said after my win I would be back in the gym ‘smashing it up’ however that didn’t plan out too well! I trained my legs on Friday 6th and couldn’t walk properly for 5 days! High volume so soon after competition = bad idea! So I decided to take it easy and break my body back into things.

I do recall at the start of one of my sessions thinking ‘how the hell did I manage to do this?’ It just goes to show if you don’t use it you definitely do lose it – quickly! It didn’t help that the week after my comp I seemed to have picked up a tummy bug!

Anyway, on my first proper day back in the gym after my win was Week 1 of my 5/3/1 programme. On week one it’s 65%, 75% & 85% of your 1RM doing 5 reps at each percentage. I used my PB’s (personal bests) from my comp as my 1RM so Monday, funday! Time to get back squatting if I want to get a 130-140kg squat next year!

So here’s how my training went…

About an hour before I train I always have 1 heaped scoop of Extreme Nutrition’s vanilla Extreme Whey mixed with 300ml of water, 5 x BCA-3:1:1 and 3 Krevolution-X tablets!
I started the session with a warm up on the bike for 5 minutes then 5 minutes mobility and stretching work.
Squats:
1×10 with just the Olympic bar
1×5 @ 40kg
1×5 @ 65kg
1×5 @ 80kg – 65%
1×5 @ 90kg – 75%
1×5 @ 105kg – 85%

Leg press: 3×10 @ 220kg

Walking lunges: 3×8 on each leg with 20kg Dumbells in each hand

Box squats (2 second pause on the box): 3×5 @ 70kg

Single leg deadlifts: 2×10 each leg with 1 17.5kg in both hands.

Superset:
1) Leg ext
2×20 @ 35kg
2×10 @ 25kg

2) Leg curl: 3×8 @ 60kg

Plank :
30 seconds with 20kg on my back
30 seconds with 10kg on my back
30 seconds with no added weight.

Tomorrow is early morning cardio and bench pressing 🙂 I’ll keep you posted on how that goes!

WDFPF World Champion Jo Stanger

Jo Stanger sitting on a bench surrounded by weights.

Don’t forget to use my discount code JOS15 on the Extreme Nutrition website for 15% off!

Jo Stanger athlete banner

Jo Stanger Extreme Nutrition sponsored athlete

World Championship Competition 2015

With my kit,  food and schedule checked and packed we left our farm house in Acate at 7:15am to arrive at the competition venue in Gela for 8am. Once we arrived I checked in and joined the queue for the weigh in.

I was a bit anxious about my competition weigh in as from travelling, being in a different country and eating different foods I wasn’t sure how my body would react and I needed to be under 70kg on the morning of the competition to compete in my class.  

I was advised by my boyfriend (Liam Armstrong – Extreme Nutrition‘s sales manager and 2010 WDFPF 100kg World Champion) to manipulate my water intake to ensure that I made weight so on Thursday I drank 4 litres, increasing this to 6 litres of water on Friday.  On the Friday I also doubled my carbohydrate intake to around 350-400g, took 6g of Vitamin C (a natural diuretic – this helps the body to flush water through the system) spread across regular intervals from 5pm until going to bed and stopped drinking any more water at 8pm. 

The idea here is that the Body will continue to flush fluid out of the system, not long enough to cause any real dehydration issues but just long enough as to allow you to make weight.  Cutting fluid 2 hrs before going to sleep and not drinking any fluid in the morning whilst having gone to the toilet a few times through the night had the desired effect, I weighed in at 67.5kg, comfortably under the 70kg limit.

I was relieved and over the moon! Now it was time to eat and drink some water! I ate 2 bananas, some additional fast acting carbohydrates followed by 100g of porridge oats with treacle, I then had Extreme Nutrition BCA-311s & Krevolution-X & drank a chocolate Build and Recover before the lifting began.

The competition ran over 2 days to split up the competitors as over 200 athletes were competing. I competed on the Saturday as all the unequipped ladies were, I was in flight 4, the under 70kg class along with 11 other athletes.
Lifting started at 10:30 and my first lift was Squats.

I opened with 115kg this was a personal best for me in competition it felt heavy but I got the lift. I moved up to 120kg, then decided to move up to 122.5kg, my aim was 125kg however 120kg felt quite tough so I felt that 125kg would be unachievable today.  I got the 122.5kg –  a new personal best!

My second lift was Bench Press. I opened with 70kg & failed my first lift. My right arm dipped down as I pushed the bar off my chest which caused me to fail. I stuck with 70kg for my second lift, I was more focused on my technique for the second lift which helped me achieve this lift. For my third lift I increased by 2.5kg to 72.5kg which I achieved – my second personal best of the day.

Third lift: Dead lifts. I opened with 160kg I had managed 2 reps at this weight previously in the gym however I was still nervous leading up to my lift. Once I had approached the bar I stood in position too long which made my lift feel so much harder,  I got the lift and then moved onto 165kg. 

My approach,  mind set and set up was a lot better for my second lift,  it felt so much more comfortable than my first lift,  got it no problem. My third and final lift of the day was at 175kg again my set up was good and this dead lift also felt comfortable. As I had got all 3 dead lifts I decided to go for the world record of 181.5kg. 

I had to go for the record within 2 minutes of my last lift, I didn’t have enough rest in between lifts so I failed.
Lifting for my group in the competition finished at around 12:30. It went so quick! I loved every minute, everyone is so supportive of each other.

Through out the competition I didn’t eat any solid food as I find it too uncomfortable to lift after eating (I have seen a woman projectile vomit while squatting in comp which put me off eating solid food while lifting) I find sipping on Extreme Nutrition’s chocolate Build and Recover in between lifts perfect for me.

My total from the British qualifier and British final competition was around 350kg my total from the worlds was 370kg. I have been working hard all year to improve my over all total and I am so pleased that all the heavy training sessions have paid off.

Through out this year I have been lucky enough to have some awesome advice and support of one of Britain’s Strongest men,  fellow Extreme athlete and good friend Laurence Shahlaei and from 2008 I have had the amazing support and guidance from Extreme Nutrition, I use Extreme Whey, Extreme Pro-6, BCA 3:1:1Krevolution-X, CLA & Build and Recover on a daily basis. Extreme Nutrition supplements allow me to train hard and recover properly day in and day out!

My plan now is to have a week off training to give my body a good rest then as of Monday 9th November I’ll be back into my training. I’ve decided to go back to the 5,3,1 cycle for a while, I was introduced to this type of training by my better half Liam Armstrong, he started me on the right track for power lifting from the start that’s for sure!

Thanks to everyone for their support,
Jo Stanger
World Champion.
WDFPF-Competition

Powerlifting World Championships – last week!

So one more week of training to go, this week was my last week of hard, intense training. What an adventure this has been I still don’t think it has sank in I’m competing in the WDFPF World Powerlifting Championships on the 31st October!

Like everyone who will be competing I’d love to win but I think the fact that I have already won a British powerlifting title, broken a British record and qualified for the world championships within my first year of powerlifting it pretty good going!

Jo Stanger deadlifting

Jo performing a deadlift for the camera with a light weight.

Anyway he’s how my last heavy week of training went:

Monday: Squats
5 minutes warming up on the cross trainer and mobility work
1×10 with just the Olympic bar
1×5 @ 60kg
1×3 @ 80kg
1×1 @ 100kg
2×2 @ 115kg – I have doubled 115kg quite a few months ago however I have never done 2 doubles in a session so kind of a personal best.

Leg press: 3×8 @ 260kg

Box squats: 5×3 @ 70kg – these did use to be a struggle but felt surprisingly comfortable today.

Walking lunges: 3×8 @ 22.5kg

Leg Ext (super set with leg curl)
2×20 @ 35kg
2×10 @ 25kg

Leg curl: 3×8 @ 60kg

Plank:
30 seconds with 25kg on my back
30 seconds with 15kg on my back
30 seconds with no added weight

Oblique plank: 2 x 30 seconds each side.

Tuesday: Bench
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
1×2 @ 60kg
1×3 @ 67.5kg
1×2 @ 70kg
1x 1 @ 72.5kg
1×1 @ 75kg – PB! Absolutely over the moon with how this felt.
3×3 @ 80kg with slingshot.

Paused bench: 2×5 @ 60kg

Incline bench:
2×3 @ 50kg
3×3 @ 52.5kg

Shallow incline DB bench press:
1×8 @ 15kg
4×5 @ 20kg
1×5 @ 22.5kg

Dips: with an extra 5kg added around my waist: 3×10

Seated row: wide grip
2×6 @ 40kg
1×12 @ 40kg

Russian twist with legs raised: 2×10 each side with a 12.5kg dumbell

Rower sprints:
30 second sprint
30 second rest for 6 minutes.

Wednesday: Early morning cardio 🙁 currently weighing 70.4kg first thing I’m aiming to weight in at 68kg on the morning of the competition. No time to waste!

Thursday: Deadlifts
Today my aim is to get comfortable and confident with 160kg of I can increase the weight slightly, if 160kg feels good then I will do however as my competition is only just over 2 weeks away I don’t want to be getting injured so it’s important I listen to my body. So after my normal warm up routine here’s what I did:
1×10 with just the Olympic bar
1×6 @ 70kg
1×3 @ 90kg
1×3 @ 110kg
1×1 @ 130kg
1×1 @ 140kg
1×1 @ 150kg
1×1 @ 160kg – this felt good however I decided to Leave it here for today my body was tired so I moved on to my speed work.

Speed deads:
3×3 @ 130kg
3×2 @ 130kg

Bent over row: 3×5 @ 70kg

Stiff leg deadlifts: 3×5 @ 90kg

Chins (underhand grip with an extra 5kg added around my waist); Aim 3×5 – Achieved 6/5/5

Good mornings: 3×5 @ 70kg

Power shrugs: 3×5 @ 120kg

Dorsal raises: 3×8 @ 10kg

Friday: Early morning cardio 🙁

My next post will be to tell you how I got on!

Jo Stanger

WDFPF World Championships – Final 2 weeks Preparation

So it’s only 3 weeks now until the WDFPF World Championships in Gela Sicily, 2 1/2 weeks until I travel to Italy and only 2 weeks of training left.

I can’t believe how fast time is flying up to the World Championships, it’s can only mean one thing….I’m having lots of fun lifting heavy!

This is how this fun packed week of training went…..

Monday:
Squats
Warming up with some mobility work, dynamic stretching and 5-10 minutes on the bike follows by…
1×10 with just the Olympic bar
1×5 @ 60kg
1×3 @ 80kg
1×1 @ 95kg
1×3 @ 105kg
1×3 @ 107.5kg
1×3 @ 110kg – check out my Facebook page (Joanne Stanger) or my instagram page (Joanne.stanger) for the video of this set with the support of  2 x Britain’s Strongest Man and fellow Extreme athlete, Laurence Shahlaei.

Leg press:
2×5 @ 225kg
2×5 @ 275kg
1×12 @ 275kg

Box squats:
4×3 @ 67.5kg
1×3 @ 70kg

Walking lunges:
3×8 @ 22.5kg

Leg ext (superset with leg curl)
2×20 @ 45kg
1×10 @ 35kg

Leg curl:
3×8 @ 50kg

Plank:
30 seconds with 25kg on my back
30 seconds with 15kg on my back
30 seconds with no added weight

Tuesday:
Bench Press
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
1×2 @ 60kg
2×5 @ 65kg

https://youtu.be/FFD2MlA7Mv0

Paused bench: 2×5 @ 55kg

Incline bench press: Aim: 2×5 @ 55kg – Achieved: 1×4 1×5

Shallow incline DB bench press: 5×5 @ 20kg with 30 seconds in between each set.

Dips with an additional 5kg around my waist: 3×10 (finally achieved!)

Seated row: 3×5 @ 50kg

Dorsal raises: 3×8 @ 10kg

Thursday:
Deadlifts
After my warm up and mobility work my deadlifts went as follows…
1×6 @ 70kg
1×3 @ 90kg
1×2 @ 110kg
1×1 @ 130kg
1×1 @ 140kg
1×2 @ 160kg

Followed by speed deadlifts, this week I used wrist wraps to save my hands, they were a bit torn up and sore from doubling 160kg and I used the conventional overhand grip for a change:
3×3 @ 132.5kg

Bent over row: 3×5 @ 67.5kg

Stiff leg deadlifts: 3×5 @ 87.5kg

Chins (underhand grip with an extra 5kg added around my waist): 3×5

Good mornings: 3×5 @ 67.5kg

Power shrugs: 3×5 @ 117.5kg

Dorsal raises: 3×8 @ 10kg

Friday:
Push press
1×10 with just the Olympic bar
1×6 @ 25kg
1×4 @ 30kg
1×2 @ 40kg
3×3 @ 50kg

Chins – wide grip with assistance band
1×12
2×10

Standing dumbell shoulder press: 5×5 @ 15kg

Seated side raises: 3×8 @ 5kg

Rear deltpid cable flyes: 3×10 @ 7.5kg

Front raises: 3×10 @ 7.5kg

Upright row: 3×10 with a 20kg plate

Face pulls using cables: 3×10 @ 40kg

Superset 1 & 2
1) Incline DB curls:
3×10 @ 10kg
2) Over head Triceps extensions with the rope attachment on the cables:
3×12 @ 30kg

1) Cable hammer curls on the cables
3×12 @ 30kg
2) Closet grip Tricep press
3×5 @ 25kg

1) Laying cable curls
1×15 @ 25kg
1×10 @ 30kg
1×8 @ 35kg

2) Tricep rope press – 3×12 @ 5kg

As usual I’ve been training with WSM Finalist Laurence Shahlei at Pro Strength in Swindon, supplements from Extreme Nutrition and my diet is very strict now too.

Jo squat with logo WEB

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