View All Posts: littlegirlbunny
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| » G.F.H. - Vegan Style - The Year of the Deadlift (Go to post) | 17-04-2008 @ 22:55 | ||
Joni said: Todays antics: loosening up, light jogging, shot put (2.7, 5, 7,27 kg shots), glide practise, two hand tosses, static jumps and all that kind of stuff with the handsome Hayden. Obviously my time away has left me well behind in the new found training regimes...please tell me - what the hell is the shot put all about  | |||
| » The overtraining bible: a complete guide (Go to post) | 17-04-2008 @ 22:52 | ||
Ah thanks guys  So, briefly to what I have been doing over the last 9 months – well…. Firstly – an awful lot of Muay Thai in Manchester and then a short break when I moved South until found a decent club. However, due to time commitments, lack of practice and the terrible effect it was having on my strength I finally decided to give up Muay Thai a couple of weeks ago. I had got to the point that I had set out to reach – to be good enough to fight (actually I was asked to several times but didn’t want to compete) It was a hard, but in the end sensible, decision. There is only room in my life for two sports – Powerlifting and………mountainbiking. Which brings me on to the other reason my lifting has been suffering somewhat from lack of commitment. Yup – I found a new bug which has taken over my life since I got a bike last year and scared myself half to death on the peaks descents. From that scary day forward it became a mission to become a decent mountainbiker. I was doing OK until two weekends ago when I knocked myself unconscious on the downhill course at Cannock and have only just recovered from the concussion associated with it  Anyway – during the convalescence I realised just how much of my life had been spent running around doing three sports – all of which were fun, but all of which were really going nowhere. I also realised that my first love was being strong so I had to do something about it. Thus, back to the gym with some new found motivation I go. Just one more thing before I detail the plan – part of the reason for my new found motivation is due to finally – after so many months – have a cure for my shoulder problems. They got so bad I can’t tell you – I was struggling to even lift books from shelves by the time I moved South. However, the NHS down here seems much equipped to deal with physiotherapy needs than Manchester ( I guess less addicts using up the resources) and I was referred immediately. It turns out everything is related to various muscle spasms which are so ingrained it has taken several sessions of evil pressure therapy and extensive stretching to make inroads into them. However, the stretches he has given me really do seem to be working – despite me being a lazy ass and not doing them often enough. Giving up Muay Thai has also helped. So, although not cured – at least I finally know exactly what the problem is and that it is getting better So – the plan looks something like this….I’m not starting from zero as I have been doing some maintenance lifting. However, the next six weeks are really about re-finding my form and assessing my limits. My bodyweight is currently somewhat reduced since living in Manchester – all the cycling and lack of flatmates cooking has left me around 52 kgish…..although prolly not for long – I have done nothing but eat since squatting this week! Shame though – cos if I could stay in the 52 kg class I’d definitely compete again lol Monday: Squat Day Squats 5x3 Starting at 50 kg and upping 2.5 kg per week (except the second week where it will go to 55 kg). I haven’t been squatting heavy at all – but I have been squatting really deep. Squat assistance – leg extensions and good mornings Ab work Tuesday: Bench assistance CGBP Light latwork Push press or seated shoulder press (shoulders are very weak at the moment due to not being used for so many months!) Thursday: Deadlift day Warm up to 5 singles starting at 100 kg and upping 2.5 kg per week – really for practice. Not sure how far I’ll get but this method has worked well in the past to get me back into practice. Speedwork off plates with 50% alternate with rack pulls Speed squats with 50% Abs Friday: Bench day Bench is the only thing I have been consistent on since Christmas when I nearly failed 35 kg!!! So I have been easing back up to my former working weights, although, my shoulders have been a hinderance until the last month or so. Bench – triples starting at 36 kg and upping 1 kg per week Heavy rows Tricep work So that’s the plan. The first week and a half has been easy, but has left me sore as hell! There are so many little things that need to be built back up gradually – callouses for a start as my grip has been suffering the most on the two deadlift sessions so far. The formwork I did tonight has been so useful – re-finding the squat bar position and grip really helped both speed and form. Obviously input appreciated I have been training at a gym in Worcester with Adam and a National Level powerlifter called Dave - great guy - proper old school and a bible of useful training advice (although his seated good mornings scared the s**t out of me!!) Don’t worry – the rest of my posts wont be as long as this one! | |||
| » The Assassin (Go to post) | 17-04-2008 @ 20:59 | ||
| Great work on the first comp Rick Hell - your lifting has improved somewhat dramatically since the last time I saw you  | |||
| » The overtraining bible: a complete guide (Go to post) | 17-04-2008 @ 20:55 | ||
| It's been a long time........9 months and no major lifting to speak of. So there is a lot of rebuilding to be done. But that's ok because for the first time in 9 months I really feel like lifting heavy and getting strong again. I have a plan and this week has been the first week of a come back cycle. Watch this space if your interested  | |||
| » Guinness, murder and prostitutes (Go to post) | 12-06-2007 @ 14:23 | ||
Great photos!  Lifting outside must be great. | |||
| » Haydens log (Go to post) | 12-06-2007 @ 14:21 | ||
| Really great work on the PB! Nice one! Guess thats the reward for the recent time you have spent correcting your form | |||
| » The overtraining bible: a complete guide (Go to post) | 12-06-2007 @ 11:56 | ||
Originally posted by brynevans... Looks pretty sensible on the whole, are you keeping the reps up to 4-6 range rather than singles? Well, I will be with everything except deadlifts. Also, it depends on whether my arms can cope with higher rep squats, but i'm certainly planning to for the first two micro-cycles of the plan. This is what I have come up with so far....there is no real plan with the assistance work though. Squats Week 1 - Complete rest week Week 2 - 4 sets of 6 reps with 60 kg Week 3 - 4 sets of 6 reps with 62.5 kg Week 4 - 4 sets of 6 reps with 65 kg Week 5 - 50 % week Week 6 - 4 sets of 4 reps with 65 kg Week 7 - 4 sets of 4 reps with 67.5 kg Week 8 - 4 sets of 4 reps with 70 kg Week 9 - 50 % week Week 10 - 5 sets of 3 reps with 70 kg Week 11 - 3 sets of 2 reps with 75 kg Week 12 - 2 sets of 1 rep with 80 kg Bench Week 1 - Complete rest week Week 2 - 4 sets of 6 reps with 35 kg Week 3 - 4 sets of 6 reps with 37.5 kg Week 4 - 4 sets of 6 reps with 40 kg Week 5 - 50 % week Week 6 - 4 sets of 4 reps with 37.5 kg Week 7 - 4 sets of 4 reps with 40 kg Week 8 - 4 sets of 4 reps with 42.5 kg Week 9 - 50 % week Week 10 - 5 sets of 3 reps with 41 kg Week 11 - 3 sets of 2 reps with 43.5 kg Week 12 - 2 sets of 1 rep with 46 kg Deadlifts Week 1 - Complete rest week Week 2 - 5 sets of 3 reps with 100 kg Week 3 - 5 sets of 2 reps with 105 kg Week 4 - 5 sets of 1 rep with 110 kg Week 5 - 50 % week Week 6 - 5 sets of 3 reps with 105 kg Week 7 - 5 sets of 2 reps with 110 kg Week 8 - 5 sets of 1 rep with 115 kg Week 9 - 50 % week Week 10 - 5 sets of 1 rep with 115 kg Week 11 - 4 sets of 1 rep with 120 kg Week 12 - 3 sets of 1 rep with 125 kg If i'm feeling good on week 12 then I may max out on all the lifts. Week 12 will be hard on all the lifts, but i'll be ready for it by then. Weeks 4 and 8 will also be hardish, but then i'll have a 50% week after so that should be ok. I'm really happy with this program. Really happy with it, I think it will work well. Chiropractor update Went back today to look at my x-rays. Well, the most noticable thing is my rather straight neck  The back is supposed to have three curves - one in the lower, one in the upper and then one in the neck. Except my neck hasn't really got a curve So that is likely to be contributing to my upper body problems. Also, my right hip rolls in alot - which is exactly what the NHS physio told me - however, this guy seems to think he will be able to correct it somewhat. My lower back - on the other hand, seemed surprisingly fine. Just a bit of compression between two of the vertebrate, but on a scale of 1 - 10 with 10 being bad, he said that problem was a 1 or 2. I'm surprised as hell and very pleased about that - what with my terrible deadlifting form and all! Had adjustment started today - I wasn't quite prepared for how much it would hurt My neck is really tightening up now! I have also been told to ice the adjusted areas 4-6 times a day, take a B6 and Vit C supplement (which I do anyway) and to walk alot. I have been told not to do any leg raises, toe touches or sit-ups - wonder what the G-Camp guys will think of that! I have got to have an estimated 12 sessions over the next month to correct everything - and I have decided to take a risk and go for it. If it works it will be brilliant, and if it doesn't, then i'll just be a bit out of pocket (and probably never going to see an expert again lol) | |||
| » Britain's Got Talent.... (Go to post) | 12-06-2007 @ 11:28 | ||
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| » G.F.H. - Vegan Style (Go to post) | 12-06-2007 @ 11:28 | ||
| Great Work Joni | |||
| » The overtraining bible: a complete guide (Go to post) | 10-06-2007 @ 18:36 | ||
| Saturday - 2 hour bike ride along the canals/mersey. Was great fun and good to be back on a bike again. The plan is to stop using the van for all local journeys and finally stop contributing to the manchester smog. Sunday - Squat day - last day before a proper break. Riding around town and to gym so did only a 5 min warm-up on x-trainer then: Squats 20 kg and 40 kg warm-ups. 50 kg: 4 60 kg: 2 65 kg: 1 70 kg: 1 75 kg: 1 but had to rerack because the bar fell forward a bit on the way down and it was a struggle to get it back up. Then I failed the second rep so decided, finally, that I really am going to take some time off. I know everyone has been telling me this for ages, but, unfortunately, this is one of those things (like giving up smoking) that you really have to feel prepared to do Did a bit of leg press, leg extensions and then some superwide benching with 37.5 kg just to test for difficulty as i'm not really sure where to take it in the next cycle. I finally have a plan to deal with my chronic overtraining. Its going to look something like this twelve week cycle. Week 1 - off completely from all sports except a bit of commuting cycling and walking. Also get massage, back treatment and some stretching. Week 2, 3, 4 - microcycle (eg Tokars 3,2,1 program on squats and bench) Week 5 - 50% week on weights and only 1 easy session of muay thai. Easy CV, massage and stretching Week 6, 7, 8 - microcycle slightly heavier than the last Week 9 - 50% week again Weeks 10, 11, 12 - microcycle slightly heavier - may max out on the last week then back to week 1 - which will be off of all weights and muay thai again Have yet to finalise the details - but then I have a week of doing nothing to do, so i'm sure I will be able to fine tune a fabliotastic program by the end. | |||
| » The overtraining bible: a complete guide (Go to post) | 09-06-2007 @ 19:51 | ||
Originally posted by Rob... Best of luck to you (and your dog!) Jo, hope you get sorted out! Thanks Rob I'm alot more worried about her than I am about myself, like an over protective mother.  Trying to keep a border cross quiet for 8 weeks while it heals will be the biggest challenge I have faced in life yet! | |||
| » G.F.H. - Vegan Style (Go to post) | 09-06-2007 @ 18:45 | ||
| Best of luck Joni! Show 'em some veganpower | |||
| » hi (Go to post) | 09-06-2007 @ 18:43 | ||
| Great news Many congratulations Dr | |||
| » The Assassin (Go to post) | 09-06-2007 @ 18:42 | ||
| Bet your shoulders will be sore tommorow after that! Such fun learning new stuff | |||
| » Haydens log (Go to post) | 09-06-2007 @ 18:41 | ||
| Well done - training seems to be going just champion right now for you | |||