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.