- June 22nd, 2016
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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!
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!)
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 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 5Ã—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’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