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Post by Emma on Jul 21, 2013 9:06:30 GMT
Sunday
HR 75
Sleep – 0
Went to the markets. So crowded. Had to use some serious yogi skills to stay calm.
Breakfast
Coconut water
Lunch
Sweet potato
Eggs
Exotic mushrooms
Chilli
Smoked salmon from Addison markets
Snack
Coconut muffin
Carob brownie from the hippy cult at the Addison Rd markets. OMG to freaking good. Can’t wait till next week.
Chocolate
Dinner
Delivery from The Caterville Newtown.
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Post by Emma on Jul 22, 2013 10:25:21 GMT
Monday
HR 63
Sleep – 3
Pre-WoD
Banana
Coconut water
WoD
Matched my front squat PB of 72.5kg. But it was much more comfortable this time. I think perhaps I need to learn to really dig-in and work harder. I’m not intentionally lazy. But I’m concerned I’m not really tapping into my capabilities.
PP & T2B
Did 35kg on the PP, which was the right choice. Round 1 was unbroken. But round 2, and 3 I didn’t want to waste energy by jerking. I think I am learning to use my legs effectively. T2B are pretty crap. Can’t kip them so end up missing with my left toe. Hate to waste energy on a no-rep. But maybe I’m pre-empting a fail too early, and resting too soon.
Post-WoD
Green juice
Lunch
Sweet potato
Pan-fried ocean trout
Veg
Snack
2 x long black
1 x coconut flour muffin
1 x rice and buckwheat flour muffin
Sprouted khoroshan bread toasted with cultured butter and raw honey
Open gym BB Club
Front squat 4 x 2 60kg (85%)
Squats were fast and easy. Based % on 70kg as my working max.
Power cleans 2 x 2 @ 42.5kg; 3 x 1 @ 45kg
I think I need to test my working max. Held the catch for a few seconds on each lift.
Hang snatch 2 x 2 and 3 x 1
2 x 2 @ 30kg – Focus on using lats to pull the bar into my hips, and hitting hips.
1 x 32.5kg
1 x 35kg – power snatch. Fuck it. I’m adding more weight.
1 x 37.5kg
1 x 40kg finally!! Changed my grip. Was really comfortable and effortless. I think I used my hips and lats!
Went for 42.5kg but failed to drop under. Ran out of time to try again
Overhead squat
1 x 35kg
1 x 40kg
1 x 45kg
1 x 50kg PB!
Post BB
Protein shake with coconut water
Dinner
Sweet potato
Broccoli sprouts
Salmon filet
Egg
Dill and lemon ‘cheese’ sauce (made with cashews)
Olives
Chilli
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Post by Emma on Jul 23, 2013 11:08:23 GMT
Tuesday
HR 64
Sleep – 3
Nervous system being weird
Pre-WoD
Banana
Coconut water
WoD – goat day. Awesome.
Jerks are terrible. Need to get more dynamic in the drive. Pressing out the heavier weight or just dropping under. Keeping elbows up better.
Dave made me use the matador instead of rings because I hate it so much. Struggled to lock-out right arm. I think I need a lats and triceps challenge. Ugh.
Pull-ups were not really happening today. Struggle Street really early on. Failed to finish the WoD.
Post-WoD
Green juice
Lunch
Sweet potato
Smoked Snowy River trout omelette
Broccoli sprouts
Pre-BB dinner
Quinoa with lemon dill sauce, olives (from my mum), parsley, coriander, broccoli spouts
Salmon (the One That Got Away)
BB Club – really not my day
Snatch
3 x 25kg
2 x 30kg
2 x 30kg
Dropped back to 25kg for super slow snatching
5 x sssllloooowwww to hips @ 25kg
1 x 30kg
1 x 32.5kg
1 x 35kg
Left it there. Time to move on
C&J – in a bit of a jerk slump
3 x 35kg
2 x 40kg
2 x 42.5kg
1 x 42.5kg
Right shoulder hurting and not locking out well so called it a day
Back squat – heavy single
1 x 55kg
1 x 65kg
1 x 75kg
1 x 80kg
0 x 82.5kg. It wasn’t going to happen today. But that’s ok. Now I know.
RDL
5 x 45kg
5 x 55kg
5 x 65kg
Snacks – hmmmm, I was supposed to stop eating these extras this week. I should probably stop carb-loading at some point… Or I won’t be able to move.
Long black
Orange almond meal cupcake
Coconut flour berry muffin – tummy ache ☹
Chocolate
Post-BB protein shake with coconut water
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Post by Emma on Jul 24, 2013 13:50:38 GMT
Wednesday
HR 68
Sleep – 4
Pre-WoD
Banana
Coconut water
WoD
Squats and chin-ups! Yay!
Using 75kg as my working max. But maybe I should commit to my actual max of 80kg? 60kg was too easy if it was supposed to be heavy. Used the fat-bar for chin-ups. The purple band was easy for a chest-to-bar. But if I had not used a band, there would have been body English.
Run; lunge; farmers walk; lunge; run 8.35 rx
Both runs were too slow. I need to learn how to work in a run…
Post-WoD
Green juice
Lunch
Toasted sprouted bread with butter and honey (appetiser)
Sweet potato
Broccoli sprouts
Veg
Eggs
Dinner
Quinoa
Broccolin, zucchini, pak choi
Dulse flakes
Smoked chilli salt
Coconut aminos
Snack
Long black
Small amount of chocolate
Banana
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Post by Emma on Jul 25, 2013 11:04:27 GMT
Thursday
HR 70
Sleep – 3
Pre-WoD
Banana
Coconut water
WoD – rest day WoD so need to go a bit easy
Hang snatches – was worried about my grip for some reason. Not my day in the snatch and fluffed around so much I ran out of time. This is probably a technique to avoid being challenged.
Finished on 37.5kg
Made an attempt at 40kg but wasn’t committed and didn’t drop.
Deadlifts, HR push-ups, KB swings (24kg Russians), power snatches
Used 30kg. Didn’t speed through the deadlifts until the end. I think I didn’t really know how fast I could/should go. Push-ups were the hardest bit. Finally figured out how to use my glutes in the KB swing, so they just flew up easy. Held the catch in each power snatch for a couple of seconds. 30kg was comfortable.
Post WoD
Split jerk doubles
25kg
30kg
32.5kg
35kg
37.5kg
40kg
42.5kg
45kg
47.5kg
Monthly challenge GHDs
5 x 5
I finally get it! Using my glutes, and not my back.
Post-WoD
Green juice
Lunch
Toasted sprouted bread with butter and honey (appetiser)
Sweet potato
Broccoli sprouts
Veg
Eggs
Snacks - I feel like a pony eating for a Clydesdale.
1 x long black
Belgian chocolate almond meal cupcake (with rapadura sugar)
Raw macadamias
Pre-BB Club dinner
Sweet potato with kale pesto, chilli
Ocean trout
BB Club
Snatch 2 x 1 @80% 3 x 1 85%
2 x 30kg – got confused by numbers
2 x 30kg
1 x 35kg
1 x 35kg
1 x 35kg
Snatch pull 2 x 3 @100% 2 x 2 @110%
3 x 40kg
3 x 40kg
2 x 45kg
2 x 45kg
Pause back squat 2 x 3 @ 75% 2 x 2 @ 80% - the bar felt heavy. But the squats felt fine. Weird, huh? I’ve upped my working max to 75kg. No bouncing out of the squat. Working on raw strength.
3 x 55kg
3 x 55kg
2 x 60kg
2 x 60%
Jerks
Did jerks this morning after the WoD so working on getting it right. Did a few @ 35kg, and a few at 40kg. Getting better.
Post BB
Protein shake.
Might have some sprouted toast later.
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Post by Emma on Jul 26, 2013 22:28:40 GMT
Thursday night
Ate 4 slices of sprouted toast with butter and honey. Too much and felt too full. But I enjoyed it.
Friday
HR 70
Sleep – 2 terrible sleep ☹
Pre-WoD
Banana
Coconut water
WoD – skills day
I really struggled with keeping good position in the push-ups, and ring rows. Need to get more practise. I’ll work them into my mobility so I actually do them. But on the bright-side I’m understanding the whole glute engagement thing much better. And I like squats.
Post-WoD
Green juice
Snack – feeling cold and hungry – 2 thin slices sprouted toast with plenty of butter and a little raw honey.
Lunch
Sweet potato with kale pesto, jalapenos, apple cider vinegar
Mushrooms
Smoked salmon
3 eggs
herbs and sprouts
Dinner
Quinoa
Steamed greens
Snacks
Long black x 1
Banana bread 1.5 double shift. So tired. Sad missing Saturday WoD
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Post by Emma on Jul 27, 2013 9:26:51 GMT
Saturday
HR 64
Sleep – got to bed at 9am. I can’t sleep during the day. I considered doing the WoD because it looked fun. I love chippers. And I am happier about running when I’m too tired to care. But it would have dumb.
Breakfast
Coconut water
Lunch
Toasted sprouted bread (thin slices) with butter and raw honey
Chocobanana brownie (made with buckwheat and chickpea four)
Chocolate
Dinner
Sweet potato
Ocean trout
Chilli etc
Chocolate
Feeling tired but ok. Really happy I didn’t have to speak to anyone all day. I am a black cat. Body hurting, I suppose I really need sleep for effective recovery. Best practice model I think is 6-8 hours a night so WoD can’t hurt me.
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Post by Emma on Jul 28, 2013 11:26:51 GMT
Sunday – OK, so this is seriously for real my last bulking week.
HR forgot
Sleep – Pretty good!
Breakfast
Green juice
Lunch
Sweet potato with kale pesto, jalapenos, apple cider vinegar
Mushrooms
Smoked salmon from markets
2 eggs
Herbs and sprouts
Dinner
Sweet potato with mushroom pate, chilli
Salmon cutlet
Snacks
Raw caramel slice from Addison markets. Divine.
Coconut muffin
Carob brownie
Chocolate
Long black
Coconut probiotic stuff – really yummy.
I’m still hungry.
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Post by Emma on Jul 29, 2013 10:25:32 GMT
Monday
HR: 67
Sleep – about 6 hours
Pre-WoD
Banana
Coconut water
WoD
Tempo pull-ups
Really need to work on strict pull-ups. I guess I am not any good at them because I don’t work on them. I really hate doing them.
WoD
Decided to row instead of run because of my really sore pinkie toe. I feel like such a whiney wuss. Really felt like I was going to die in the first round. I wanted to stop. My back was hurting in the first couple of rounds. But I felt better by round three, started round 3 about 10 seconds late…
Getting better at using my deadlift in the KB swing. So I may be able to graduate to a bigger KB soon.
Post-WoD
Green juice
Lunch
Sweet potato with kale pesto, jalapenos, apple cider vinegar, and cultured veg
Exotic mushrooms
Smoked salmon from markets chilli
2 eggs
Herbs and sprouts
Open gym BB Club
Power snatch – heavy single
2 x 30kg
2 x 32.5kg
3 x 35kg
0 x 37.5kg got the bar to eye level. I didn’t use my hips. Decided to move on. Still being a snatch wuss. At least 35kg feels easy with or without proper form… Sigh… Feel a bit guilty about moving on so quickly.
Clean 80% 1 x 2; 85% 1 x 3
2 x 47.5kg
3 x 50kg
Clean pull 100% 3 x 2; 105% 2 x 2 – used straps for a change. So much easier.
2 x 60kg
2 x 60kg
2 x 60kg
2 x 65kg
2 x 65kg
Front squat 85% 2 x 2; 90% 1 x 2 – based on a max of 70kg. Felt pretty comfortable. Paused a bit at the bottom. And no dip or bounce up.
2 x 60kg
2 x 60kg
2 x 65kg
Dinner
Sweet potato with olive pate, chilli
Salmon cutlet
Snacks
Long black x 2
Carob chocolate bears
Chocolate
Banana
2 x sprouted toast with butter and raw honey (post-BB Club)
Coconut probiotic stuff. It’s nice but a bit tingly on the tongue. I guess that’s the keffir.
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Post by Emma on Jul 30, 2013 11:20:37 GMT
Tuesday HR: 64 Sleep – poor Pre-WoD Banana Coconut water WoD Back squats 5 x 4 @60kg I underestimated. Probably should’ve used closer to 70kg. 60kg was quick and easy. Partner WoD Partnered with Alex Used 35kg on the thrusters. Way too light and effortless. Really happy with my pull-ups. All unbroken! Yay! Felt pretty good. Focusing on the push back bit of the pull-up, which seems to help. Post-WoD Green juice Lunch – really early so I could get to uni Sweet potato with kale pesto, cultured veg Mushroom and salmon omelette Pre-BB dinner Quinoa Ocean trout Cultured veg Chilli Etc BB Club – final week. I think my lack of skill improvements is being masked by strength gains. But I’m happy I’m stronger. Back to pressing more than I can jerk… Sigh… Whatever, I’m having fun. Push-press heavy single I have to figure this out. I have no confidence in anything overhead. And I have no idea how to use my legs to build momentum, so I’m really limited. 5 x 35kg 1 x 40kg 1 x 42.5kg 1 x 45kg 1 x 47.5kg 1 x 50kg Power clean – heavy single – not feeling it today 1 x 45kg 1 x 50kg 1 x 52.5kg Running out of time and confidence. Weird how my 1RM, 3RM, and 5RM tend to be the same for a while. I don’t like this skilled stuff  Hang snatch 3 x 1 @ 75% 2 x 1 @ 80% 1 x 30kg 1 x 30kg 1 x 30kg 1 x 32.5kg 1 x 32.5kg All really comfortable at this weight. No sweat. Overhead squat – heavy single 1 x 35kg 1 x 40kg 1 x 45kg 1 x 50kg 1 x 52.5kg PB The 50kg felt effortless, definitely hit rock bottom. Easy. Add 2.5kg and it made a huge difference. Failed the push-press at first attempt. Tried again and the push-press was easy. But the squat was tough and although it was definitely well below parallel… I’m taking it anyway. Snacks – I forgot I’m not bulking anymore… Long black x 1 Orange and almond meal cupcake Coconut flour muffin Carob chocolate koalas (quite a few). Post-BB protein shake with coconut water |
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Post by Emma on Aug 1, 2013 1:38:33 GMT
Tuesday night
Got hungry. Ate 2 slices of toasted essene bread with butter (heaps) and honey, and a tub of coconut probiotic stuff.
Wednesday
HR: 70
Sleep – terrible. Had horrible nightmares. Maybe too much food before bed ☹
Pre-WoD
Banana
Coconut water
WoD
Muscle-up is getting closer. I understand the movement. I just need to be stronger.
Power cleans and wall-balls. I love this shit. 40kg power cleans felt good. I went super slow. Dropped the bar each time, set-up and held each catch for a second or two. Keeping them neat and effortless. Holding the catch means I use my hips better an elbows are faster. I love it.
Lunch
Sweet potato with olive pate, cultured veg
Mushroom and salmon omelette
Dinner
Quinoa
Steamed greens
Dulse flakes
Snacks
Long black x 1
Macadamias
Banana x 2
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Post by Emma on Aug 1, 2013 11:37:02 GMT
Thursday
HR: 66
Sleep: Poor felt dehydrated 4-5 hours
Pre-WoD
Banana
Coconut water
WoD
Shoulder press – 25kg
Bent-over row – 40kg
Definitely getting much stronger in overhead stuff. Especially the second half of the press.
The WoD – wow, what a nightmare. I started using a little box for the push-ups. But I was struggling too much. Was feeling unbalanced and shoulder hurting. Moved to 20inch box. Still horrible.
T2B – Coach Dan asked for these to be done differently. I found it hard to co-ordinate and ended up doing singles. Using lates and pushing bar down. It was a long and horrible slog to complete in 20 minutes (5 minutes after cut-off). Everyone else was done and stretching. I kept going because Coach asked me to. I feel privileged to have supportive coaches who I trust, and respect.
Post-WoD jerk practice
Getting volume. Used 25kg for my new jerk complex. Really made a bit difference. Started bare foot to warm-up, then in lifting shoes. I will get this.
Lunch
Sweet potato with olive pate, cultured veg
Mushroom
Three eggs
50g smoked salmon
Dinner
Sweet potato
Ocean trout
Cultured veg
Jalapanos
Kale pesto
BB Club – end of cycle.
Snatch
3 x 25kg
2 x 30kg
1 x 35kg
1 x 37.5kg
1 x 40kg
1 x 41kg PB!!! Finally I can snatch from the ground!
Clean and jerk
3 x 35kg
2 x 45kg
1 x 47.5kg
1 x 50kg – best jerk ever. Actually a jerk rather than a split push-press ☺
Front squat heavy single – really want to beat my 72.5kg PB.
1 x 55kg
1 x 65kg
1 x 70kg
1 x 72.5kg
1 x 73.5kg – woohoo! Initiating the squat with knees out makes it so much more comfortable and easier to hit rock bottom
Romanian Deadlift- pos 1 to pos 2 and back. I get it now.
5 x 35kg
5 x 45kg
5 x 50kg
Post-WoD protein shake
Lemon polenta cake
Coconut flour blueberry muffin
Carob chocolate bears
1 x long black
Post BB- protein shake with coconut water
Essene toast with butter and honey
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Post by Emma on Aug 3, 2013 2:52:57 GMT
Friday
HR: 68
Sleep: Not enough.
Pre-WoD
Banana
Coconut water
WoD
Front squats
Didn’t go heavy today. Last night was enough. Finished this morning on 70kg. But I’m excited to understand initiating the squat with knees out. I wasn’t doing that before and squatting with parallel legs and driving knees out at the end of the lift. Chasing 75kg.
Power snatches and box jumps
Used 25kg. Hit my hips nearly every time (I think I only missed twice!) and dropping lower, and holding each catch.
Post-WoD
Green and purple juice
Lunch
Sweet potato with kale pesto, cultured veg
Pan-fried salmon
Dinner
Quinoa
Steamed greens
Snacks
1 x long black
1 x banana
1 x banana bread
Carob chocolate bears
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Post by Emma on Aug 3, 2013 3:48:25 GMT
Saturday
HR: 66
Sleep: 5-6 hours
Dreading the running, but hoping it will flush some of the inflammation out of my ankle. It sometimes works. Focus will be on maintaining a constant pace throughout.
Pre-WoD
Banana
Coconut water
WoD
So much running. Didn’t feel good. But the cleans were cheering. Nice and light. KB walking lunges were gassy. Need practise.
Post-WoD
Green juice
BB Club – last of the season!
Snatch 5 x 1 80%
Was catching my snatches just below parallel and riding down (or falling on my arse). I rally sucked today.
1 x 32.5
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 27.5kg
1 x 27.5kg
Didn’t count the dodgy ones I caught as power or just below parallel.
C&J 5 x 1 80%
1 x 40kg
1 x 40kg
1 x 40kg
1 x 40kg
1 x 40kg
Felt ok. A cuple of the jerks were pretty good.
Front squat 5 x 2 80%
2 x 60kg
2 x 60kg
2 x 60kg
2 x 60kg
2 x 60kg
The first few sets were slow and heavy. Last couple I found some speed. Not a joyous experience at all. Legs feeling a bit mushy from the horrible running. I hope all that cardio won’t waste any muscle mass.
Post BB Club
Ate 4 of Denise’s citrus and coconut protein balls. Really yummy. I will definitely eat more of them as soon as possible.
Lunch
Sweet potato with kale pesto, cultured veg
Pan-fried salmon
1 egg
Pickles and sprouts
I have a feeling the rest of my day’s consumption is going to get a little less functional.
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Post by Emma on Aug 3, 2013 23:56:31 GMT
Saturday cont...
Dinner
Sweet potato
Omelette
After dinner
1 margarita
Many vodka lime and soda (maybe 10ish)
1 jager bomb
Random shots of various colours
About half a block of chocolate
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