Chocks away - 2011 training - your time starts... now...
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TURSDAY and FRIDAY a couple of days off - batteries of both Ness and myslef in major need of re-charge, and feeling better for it too. Walked a half hour with the horse on Thursday, curtailed by picking half a bucket of blackberries (great for breakfast on the special K for Ness)!!<br />
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SATURDAY: morning, gym - Ness took the spin class, and thankfully there were enough in the class to make sure I didn't have to do it too! So I did THE BEAR. and after two tries at starting with 55kg, was about to give it up, as was hurting my right tennis elbow too much. Was going to give it away and do a chest workout, but instead dropped 10kg, and BEAR'd away.<br />
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Happy to report, zero elbow pain, maximum quad pain. Did five sets, full 7 reps on each one. Adds a whole new dimension. The squats started ripping in with lactic build up, and lungs bellowing like a bull in heat. But stoked, have now 'run the gauntlet', so think will start each Bear with 45kg for the first set as a warm up, and then add weight as I go. I don't think it'll be much though, this hurt like a bastard, but a good hurt.<br />
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After the bear (only took about 20 minutes, resting 60,60,90,120 seconds), did the 4 sets of smith squats, 4 sets of smith shoudler press, and 3 sets lat raises, 15 minute cycle. -
Sounds like you're training the house down Bart but what happens when you undo all this work during sevens weekend ? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':)' />
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mate, it then gets serious after that - found a new trainer - describes himself as 'old school', so going to look forward to that.<br />
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Also toying with not doing athletic, just getting as lean as possible and the weight will be what it will be - so go in at 2%BF, but if I am 83, then will have to enter physique. Toying though, as I know I won't win physique, just too little, and I like to win... -
THURSDAY - an hour walk in evening heat - bloody hot!<br />
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FRIDAY 28: The Bear - 5 sets, 7 reps, 45kg, minutes rest. So that makes 70 shoulder presses, 70 front squats and 35 cleans... No wonder you end up sweating like a rapist... followed by 4 x smith squats - feet well forward here, so your body ends up at right angles (if that makes sense, knee to thigh to torso all at 90 degrees at the bottom of the squat). THen Smith shoulder press x 4, sloooow down. -
SATURDAY: CHEST. Smith Machine bench, flat, incline and decline. Didn't do the slow down phase, just lifted as heavy as I could, and chest sore today. Dodgy left shoulder felt fine through the exercises, but yesterday was very fragile in AC joint. Bugger.<br />
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SUNDAY - hour walk in morning.<br />
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MONDAY - biceps and triceps, arm day, good swell!!<br />
two more workouts before we hit the skids and the big smoke for the WElly sevens - on our way on Thursday (thought it was Tuesday, d'oh)... -
[url]http://www.lovell-rugby.co.uk/Rugby-Accessories/Synapse-Micro_Current/Synapse-Sports-Tendonworks[/url]<br />
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spotted this from one of the sidebar ads on TSF, and was considering it for my left shoulder-perpetual weakness/pain in a tendon...would it be worth giving it a shot for yourself? -
[url]http://www.lovell-rugby.co.uk/Rugby-Accessories/Synapse-Micro_Current/Synapse-Sports-Tendonworks[/url]<br />
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spotted this from one of the sidebar ads on TSF, and was considering it for my left shoulder-perpetual weakness/pain in a tendon...would it be worth giving it a shot for yourself?<br />
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Kees Meuws, Juston Marshall and Daniel Carter are proponents -
visit to trainier and nutritionalsit today - good stuff, more tomorrow, but old school rules. TO get big, lift heavy weights, if you can't lift heavy thanks to injury, lift sloooooow. Interesting rooster the trainer, more ink on his body than on a year of Bart's school books...
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[quote name='BartMan']visit to trainier and nutritionalsit today - good stuff, more tomorrow, but old school rules. TO get big, lift heavy weights, if you can't lift heavy thanks to injury, lift sloooooow. Interesting rooster the trainer, more ink on his body than on a [B]year of Bart's school books[/B]...[/QUOTE]<br />
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Bart - you're a front rower - that doesn't say much! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':lol:' /> -
I was a nerdy one though...<br />
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Anyway - was super interesting - our nutritionist lady sat down and did our weights, did our skinfolds, and then sat down and did all the figuring while we were there - so we could see the workings (our old traininer would do all the measures and then email us our diets, so we did not see the workings), was just fascinating.<br />
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Anyway, so weight on her scales was 92.9, and body fat was about 11.5 (I was "in really good nick for the off season" - stoked with that). My lean bodyweight was 82.5 or so - which makes me a little worried about my game day weight whici is 80.5... She was not concerned a bit though, so all good. Going to aim to get my BF to 4% on compe day, August 20. So will be slowly leaning down from here on in. 28 weeks to go, the lean down gets mean from 12.<br />
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Ness was also pretty good - and she is now enthused and will all be on the stage August 20, yay!<br />
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The trainer - very old school, and very tatt'ed!! SO it's back to basics for us, low rep range, and as heavy as we can go basically. "Want to build muscle, lift heavy weights". But not in a mindless way - if you have an injury, work around it, if not, go heavy! <br />
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Think it'll be an enjoyable few months to come. -
Right, done bacK, shoulders and legs - chest on monday and into the rhythm properly.<br />
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Deadlifts back on the menu, loverly, have not done them for AAAAGGGEEESSSS. One warm up set and then 3 sets of 6. Managed to get up to 130 for the last set, certainly the limit at the moment. A far cry from the 240s that I used to be able to crank out - mind you, I was 110kg then, as opposed to 92...!<br />
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SO all good, all enjoyable, food is good - again, same, but different. We do get to eat some carbs at night with this dietitian. Kumara or Pumpkin. BUt still 16 weeks out from the lean down, so food will vanish from the menu as we close in on the date.... -
[B]MONDAY 7th FEB. 90.8. 11.6% BF[/B]<br />
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Chest day, first time on the bench since Adam was a cowboy = powerlifting bench, pause with the bar on your chest. Almost got up to bodyweight - 6 x 90 for last set. zero shoulder problems, just the normal grinding, no pain, so that all good.
