Kate's Year Orf...

[Kate1976]

Lack of food porn is disappointing.

I had some haribo, some jaffa cakes, some Soreen , large piri piri sauce with chicken and rice and topped it all of with some pineapple juice.

5lbs heavier sunday morn, 2 lb off baseline today.

Oh and down 13lbs since start. now.....start posting pics of these refeed treats, or im going to start calling you names :P

LOL ...i apologise for my tardiness on the food front, i promise i will do better in the future

Was lovely having you here miss as always and cracking session tonight (I can see dead people and my cats have unicorn horns!!!!!)

Chuckling at how the NoExplode hit us as we sat down to eat cereal....hmmm awkward lol

Good luck, will follow silently

Cheers Chris...much appreciated Hope all is better for you atm?


OK so today twas shoulders, bis and tris with the wife. Great session and both pushed some decent weights - gotta love the off season! Seated shoulder press, seated side raises, rear delt dbs, superset tri push/pulldown, seated db curls, standing wide and close grip bb curls.

Upper body seems to be keep reasonably lean...must be holding all my weight in my ass!

 

[Kate1976]

Okey time for a quicky update, yday was the dreaded leg day esp as it is heavy volume atm.

So leg ext (pre exh), back then front squats, leg press, walking lunges and heavy leg ext, followed by sldl, lying legs curls, seated leg curls, sumo db squats and cable kickbacks, followed by calves......I was so knaked that I had nowt left for cardio! Had cereal, got home, had a bath and was in bed by 10!

No doms yet, but fully expect them to hit tomorrow! Cheat meal planned for Sat eve when the wife and a group of girlies are out for dinner...bring on the wine!

 

[Little Simon]

How do you like the front squats Kate, you find them easier being on the long limb side?

I front squat exclusively now and get a lot less issues

 

[Kate1976]

How do you like the front squats Kate, you find them easier being on the long limb side?

I front squat exclusively now and get a lot less issues

Funny you should say that as I much prefer front squats now that I have added them in. The only issue I have is wrist pain, as I hold the bar with elbows out in front, any tips to reduce stress on wrist joints?

 

[Little Simon]

Funny you should say that as I much prefer front squats now that I have added them in. The only issue I have is wrist pain, as I hold the bar with elbows out in front, any tips to reduce stress on wrist joints?

It might actually be tight lats stopping you from rotating the shoulders and getting those elbows up high. The lower the elbows the more stress on your wrists.

The flexibility in the wrist will come with more squatting but I recommend stretching out your lats and working on your thoracic mobility just before you front squat.

It's one of those boring mobility/flexibility drills that needs to be done, but sometimes you just cant be arsed lol

 

[Kate1976]

It might actually be tight lats stopping you from rotating the shoulders and getting those elbows up high. The lower the elbows the more stress on your wrists.

The flexibility in the wrist will come with more squatting but I recommend stretching out your lats and working on your thoracic mobility just before you front squat.

It's one of those boring mobility/flexibility drills that needs to be done, but sometimes you just cant be arsed lol

Ooooorrrrr old age...thought I'd get that in there before anyone else Cheers for the tip will defo trying stretching out lats before I front squat again TBH I probably should do waaaay more stretching than I do (again old age plays a part here!) but find I get really bored lol

 

[Pscarb]

things sound like they are all going well Kate which is good to hear let me know if you are really struggling with the volume and i can make some changes but don't tell Gemma

 

[Greyphantom]

things sound like they are all going well Kate which is good to hear let me know if you are really struggling with the volume and i can make some changes but don't tell Gemma

fvck that Paul, make her work for a change *runs and hides*

 

[gemc1981]

Ooooorrrrr old age...thought I'd get that in there before anyone else Cheers for the tip will defo trying stretching out lats before I front squat again TBH I probably should do waaaay more stretching than I do (again old age plays a part here!) but find I get really bored lol

I did a load of foam rollering and stretching before my leg session and I did notice a difference in flexibility.

Legs still hurt like a bastard today though

things sound like they are all going well Kate which is good to hear let me know if you are really struggling with the volume and i can make some changes but don't tell Gemma

Mean old bastard god punishes those who are mean to me with shingles y'know...

 

[CJ]

Ive to the foam roller coming..I hope it helps. Just dont cv and my lower back is as tight as the TSC

Do you just lay on it ?

 

[gemc1981]

Yes. I think there are videos on You Tube to explain how to use it on diff body parts but I havent watched them yet. Hurts like a bastard.

Other thing that might help is the link Little SImon posted in my journal about the flexibility stuff for hips, piriformis. And stretching after you train helps

 

[CJ]

Yes. I think there are videos on You Tube to explain how to use it on diff body parts but I havent watched them yet. Hurts like a bastard.

Other thing that might help is the link Little SImon posted in my journal about the flexibility stuff for hips, piriformis. And stretching after you train helps

Thank you Gem,

Will have a look

 

[danny187]

It might actually be tight lats stopping you from rotating the shoulders and getting those elbows up high. The lower the elbows the more stress on your wrists.

The flexibility in the wrist will come with more squatting but I recommend stretching out your lats and working on your thoracic mobility just before you front squat.

It's one of those boring mobility/flexibility drills that needs to be done, but sometimes you just cant be arsed lol

I use straps lol

 

[Kate1976]

WOW has it really been that long!! Have had an extended sabbatical from training whilst the OH has been on leave, have eaten and drunk too much, but not much weight gained

Trained a couple of times over past 3 weeks, but gotta get head back into the game now. There are 10 weeks left to BP and I ain't walking around like a flump, so back on the cardio waggon I go!

 

[danny187]

WOW has it really been that long!! Have had an extended sabbatical from training whilst the OH has been on leave, have eaten and drunk too much, but not much weight gained

Trained a couple of times over past 3 weeks, but gotta get head back into the game now. There are 10 weeks left to BP and I ain't walking around like a flump, so back on the cardio waggon I go!

Good to unwind, but suppose the goal of bodypower help you get back on track?

How many days will you do CV?