30 mins cardio, dynamic warm up + business management (band shoulder stretching, band hip flexor stretch, adductor stretch and foam rolling)
Bench
136 x6
165 x6
170 x6
160 x6
160 x6
3ct pause bench
150 x 4
135 x6
135 x6
DB bench
40lbs x 6
50lbs x 6
60lbs x 6
50lbs x 6
55lbs x6
External rotation stretching, side lying external rotation 3 x 10, Face Pulls 3 x 10, YTWL's 3 x 10, scap push ups 3 x 20
Cpt. Upper body day...
Wednesday, November 30, 2011
Monday, November 28, 2011
Friday night training
Dynamic warm up and business management...focused on hamstrings, low back and shoulders.
SSB Squats (I just count the bar as 45lbs to make it easy)
bar x8
95x5
135x4
165 x4
185 x4
205 x4
195 x4
Low back wiped...
Floor Press
135 x4
155 x4
165 x4
160 x4
SSB GM's
bar x8
65 x8
95 x8
95 x8
95 x8
And done. My last set of GM's I wrapped myself in a knee wrap because it felt like I was going to shit out my spine. I know that's not lady-like, but it's the truth.
This week is going to be even better...Everything I did this week, plus an extra set of DL's. Holy shit I am going to get STRONG!!
SSB Squats (I just count the bar as 45lbs to make it easy)
bar x8
95x5
135x4
165 x4
185 x4
205 x4
195 x4
Low back wiped...
Floor Press
135 x4
155 x4
165 x4
160 x4
SSB GM's
bar x8
65 x8
95 x8
95 x8
95 x8
And done. My last set of GM's I wrapped myself in a knee wrap because it felt like I was going to shit out my spine. I know that's not lady-like, but it's the truth.
This week is going to be even better...Everything I did this week, plus an extra set of DL's. Holy shit I am going to get STRONG!!
Thursday, November 24, 2011
Tues and Thursday training
So, after getting back on Saturday night, I decided to go to the gym on Sunday to basically just move around and get loosened up after all of the traveling we did. I did 3 rounds of a barbell complex with push ups, and woke up on Monday feeling like I had the most intense training session ever! Triceps and ass just grizzled. While away we got to the gym twice, but I guess it just wasn't enough.
Feels good to be back! (Maybe not so much for my ass and hamstrings!)
Thursday:
Dynamic warm up and business management
Conventional Deadlift
135 x5
225 x3
275 x1
300 x 3
290 x3 x 6 sets
3ct pause Bench
135 x5
170 x3
160 x3 x 6 sets
Lunges
45lbs x 6leg
50lbs x 6/leg
60lbs x 6/leg x 2 sets
10 mins stretching and more business management.
Tuesday:
Dynamic warm up and business management
Squat
135 x 5
185 x 3
225 x3
240 x 3
235 x3 x 9 sets
Bench
135 x5
170 x3
165 x 3 x8 sets
DB extensions
20lbs x 8
25lbs x8 x 2 sets
20lbs x 8
Evening:
Side lying rotations 3 x 10
Peterson step ups x 15/leg x 2 sets
Single leg RDL 20lbs x10/leg
25lbs x 10/leg
Decline weighted sit ups 20lbs x 10 x 2 sets
DB rows 60lbs x 10/arm
65lbs x 10/arm
..
Here is a card I got from a client. It definitely made my day.
Damn right.
Feels good to be back! (Maybe not so much for my ass and hamstrings!)
Thursday:
Dynamic warm up and business management
Conventional Deadlift
135 x5
225 x3
275 x1
300 x 3
290 x3 x 6 sets
3ct pause Bench
135 x5
170 x3
160 x3 x 6 sets
Lunges
45lbs x 6leg
50lbs x 6/leg
60lbs x 6/leg x 2 sets
10 mins stretching and more business management.
Tuesday:
Dynamic warm up and business management
Squat
135 x 5
185 x 3
225 x3
240 x 3
235 x3 x 9 sets
Bench
135 x5
170 x3
165 x 3 x8 sets
DB extensions
20lbs x 8
25lbs x8 x 2 sets
20lbs x 8
Evening:
Side lying rotations 3 x 10
Peterson step ups x 15/leg x 2 sets
Single leg RDL 20lbs x10/leg
25lbs x 10/leg
Decline weighted sit ups 20lbs x 10 x 2 sets
DB rows 60lbs x 10/arm
65lbs x 10/arm
..
Here is a card I got from a client. It definitely made my day.
Damn right.
Monday, November 21, 2011
Worlds Recap
Everyone keeps asking me "what happened?"
I am still not really sure what happened. I wish I knew.
Obviously the time change was an issue, long travels, food adjustment, nerves, etc.
But I wasn't the only one to have to make these adjustments so why did it effect me so much?
The first thing I noticed was that everytime I checked my weight on the days leading up to the comp, I was weighing in light. Not just a bit, but the lightest I have weighed in a long time. I would weigh myself in the morning, and then again that night after 5 Czech meals and I was lighter than the morning weigh in! Even eating a bacon, egg and cheese sandwich complete with danish for breakfast before weigh in's didn't help. It is just a mystery to me. I wish I would have known earlier that traveling to Europe would keep me skinny!!
Anyways, as far as the lifting went, my warm ups in squats felt good. Took 385lbs as my last warm up in the warm up room and everyone said it looked good.
All three attempts were tougher than they should have been, but I am glad that I at least completed each lift or else I might have had to blame my coach haha.
Here is the 3rd attempt video:
No lift because of depth. A grinder to say the least.
Benches felt tough as well. Got my opener on my third attempt which is no surprise as I am famous for it. I made sure of this lift because there was no way in HELL that I was going to bomb on two lifts. (But I did see this happen to other lifters later on in the meet).
Here is my 3rd attempt:
After struggling through 6 of my previous lifts, I knew both my body and my mind were totally exhausted. We decided to lower my DL opener and thank sweet baby Jesus we did. I got my opener, and then missed my 2nd attempt, which was my planned opener, but I gave it everything I had to grind it out on my last lift of the comp.
Here is my last deadlift attempt:
Very disappointing to know that I was capable of so much more and it seemed I couldn't do anything about it. Felt weak as a kitten. And it sucked. I am certainly not a fan of not being STRONG!! Although, I was somewhat reassured after it was all said and done, as I got some props from one of the judges for battling with every single one of my lifts. I have practiced those weights so many times reassuring myself that I could complete them on the worst day. This confirms that last weeks competition was by far my worst day. Ever.
Despite the occurences, I got to see some amazing feats of strength at this competition. I got to see a 63kg female deadlift 245kg. For all of you that don't know kg's, that is 540lbs. Just unbelievable. And she made it look easy!
We also got to see very new lifters get PR's in every lift, many Master lifters clean up in an Open competition, and I got to see the rest of my team lift really well. Oh, and I will never forget the cossack dancing at the banquet!
A huge thanks to the Ryans' (Ryan Fowler and Ryan Stinn) and Glyn for their coaching tips and help throughout the day. A thanks goes to my coach/husband who I am sure was closer to having a heart attack after each squat and bench press that I missed...
Thanks to the rest of the team: Mary, Brandon, Rhaea, Heidi, and Steve for cheering me on even though things were going so badly.
And last but not least, a super big thanks to everybody who has supported me through kind words and in many other ways. That's my family, friends, gym members, clients, bootcampers and of course our awesome employees that kept both the gyms running while we were away. Thanks again everyone.
Looking forward to hitting some weights tomorrow!
Puerto Rico next year!!
I am still not really sure what happened. I wish I knew.
Obviously the time change was an issue, long travels, food adjustment, nerves, etc.
But I wasn't the only one to have to make these adjustments so why did it effect me so much?
The first thing I noticed was that everytime I checked my weight on the days leading up to the comp, I was weighing in light. Not just a bit, but the lightest I have weighed in a long time. I would weigh myself in the morning, and then again that night after 5 Czech meals and I was lighter than the morning weigh in! Even eating a bacon, egg and cheese sandwich complete with danish for breakfast before weigh in's didn't help. It is just a mystery to me. I wish I would have known earlier that traveling to Europe would keep me skinny!!
Anyways, as far as the lifting went, my warm ups in squats felt good. Took 385lbs as my last warm up in the warm up room and everyone said it looked good.
All three attempts were tougher than they should have been, but I am glad that I at least completed each lift or else I might have had to blame my coach haha.
Here is the 3rd attempt video:
No lift because of depth. A grinder to say the least.
Benches felt tough as well. Got my opener on my third attempt which is no surprise as I am famous for it. I made sure of this lift because there was no way in HELL that I was going to bomb on two lifts. (But I did see this happen to other lifters later on in the meet).
Here is my 3rd attempt:
After struggling through 6 of my previous lifts, I knew both my body and my mind were totally exhausted. We decided to lower my DL opener and thank sweet baby Jesus we did. I got my opener, and then missed my 2nd attempt, which was my planned opener, but I gave it everything I had to grind it out on my last lift of the comp.
Here is my last deadlift attempt:
Very disappointing to know that I was capable of so much more and it seemed I couldn't do anything about it. Felt weak as a kitten. And it sucked. I am certainly not a fan of not being STRONG!! Although, I was somewhat reassured after it was all said and done, as I got some props from one of the judges for battling with every single one of my lifts. I have practiced those weights so many times reassuring myself that I could complete them on the worst day. This confirms that last weeks competition was by far my worst day. Ever.
Despite the occurences, I got to see some amazing feats of strength at this competition. I got to see a 63kg female deadlift 245kg. For all of you that don't know kg's, that is 540lbs. Just unbelievable. And she made it look easy!
We also got to see very new lifters get PR's in every lift, many Master lifters clean up in an Open competition, and I got to see the rest of my team lift really well. Oh, and I will never forget the cossack dancing at the banquet!
A huge thanks to the Ryans' (Ryan Fowler and Ryan Stinn) and Glyn for their coaching tips and help throughout the day. A thanks goes to my coach/husband who I am sure was closer to having a heart attack after each squat and bench press that I missed...
Thanks to the rest of the team: Mary, Brandon, Rhaea, Heidi, and Steve for cheering me on even though things were going so badly.
And last but not least, a super big thanks to everybody who has supported me through kind words and in many other ways. That's my family, friends, gym members, clients, bootcampers and of course our awesome employees that kept both the gyms running while we were away. Thanks again everyone.
Looking forward to hitting some weights tomorrow!
Puerto Rico next year!!
Friday, November 4, 2011
Worlds, some thoughts, and my favourite quote.
Well. The time has come. This is it. I can't believe that it is already here. One last bench session tonight to finish things off.
Everybody keeps asking me if I am getting excited...I can't get excited yet....I don't lift for another 6 days!! But I will be honest: It is all I can think about. Sleeping is not going too well lately, as all I can think about is packing, what I am going to eat over there, and if my first squat will pass!
Not to mention that is also pretty tough leaving the businesses for two whole weeks, which will be a first in 6 years. On the other hand, I have full confidence in UF Member's ability to give everyone some great training, and Colin to make sure everything runs smoothly. It's just getting all of the last minute things in place.
For me this is going to be mostly a mental game, as it will be the biggest meet that I have seen yet, and I will be competing against girls that eat my lifts for breakfast!
I have decided to feel honoured, take in as much as I can, and just do what I am going there to do. Get my lifts in and hopefully take advantage of the atmosphere and get some P.R's!
One of my favourite books to read leading up to a competition is "Mind Gym" by Gary Mack. It is an excellent book to get your mind ready for action. In this book there is one quote that I have read probably about 10 times. Here it is.
"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than before, as if great spotlights had been turned on. At that moment you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again."
-Russian World Champion weightlifter Yuri Vlasov.
This quote is what lifting is all about, and I can't wait to get on that platform!!
Here is the website that will be hosting the live stream: http://goodlift.info/live.php
I lift on Thursday, November 10th at 11am Czech time. There is a 6 hour time difference. Hopefully everyone can tune in.
Super Sarah out.
Everybody keeps asking me if I am getting excited...I can't get excited yet....I don't lift for another 6 days!! But I will be honest: It is all I can think about. Sleeping is not going too well lately, as all I can think about is packing, what I am going to eat over there, and if my first squat will pass!
Not to mention that is also pretty tough leaving the businesses for two whole weeks, which will be a first in 6 years. On the other hand, I have full confidence in UF Member's ability to give everyone some great training, and Colin to make sure everything runs smoothly. It's just getting all of the last minute things in place.
For me this is going to be mostly a mental game, as it will be the biggest meet that I have seen yet, and I will be competing against girls that eat my lifts for breakfast!
I have decided to feel honoured, take in as much as I can, and just do what I am going there to do. Get my lifts in and hopefully take advantage of the atmosphere and get some P.R's!
One of my favourite books to read leading up to a competition is "Mind Gym" by Gary Mack. It is an excellent book to get your mind ready for action. In this book there is one quote that I have read probably about 10 times. Here it is.
"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than before, as if great spotlights had been turned on. At that moment you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again."
-Russian World Champion weightlifter Yuri Vlasov.
This quote is what lifting is all about, and I can't wait to get on that platform!!
Here is the website that will be hosting the live stream: http://goodlift.info/live.php
I lift on Thursday, November 10th at 11am Czech time. There is a 6 hour time difference. Hopefully everyone can tune in.
Super Sarah out.
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