This is my Mum.

This picture was taken yesteday in Glenn Innes, which is a town close to her farm. I am taking the kids for a 2 day visit over the weekend, and I can't wait to get away from work, power lifitng, weight category stress and stress in general. It is my last chance to get away as Nationals are 4 weeks tomorrow. I am expecting to be doing a lot of sitting by the fire, soup, cups of tea and sleeping in. Yeah!!

I am so busy right now! I hopefully will get time to post tonight.

The last 2 days have really taken it out of me. A few things happening at work, and I am training 4 consecutive days this week so I can have a few days off before I start my 4 week prep to Nationals.

Everything is on track - just hard work and very tiring. I had 200 calories (carbs and fat) more today to help me cope so I don't get overly hungry and want to eat my way thru the kitchen.

I am sure I will sleep very well tonight, and I will be firing again tomorrow.

So what news do I have to deliver in my update 5 weeks to Nationals?

I have to say it has been a very good week. My knee started to become a little unstable again, but that didn't effect my training at all. I lifted in the 5 rep range and had very strong lifts all round. My weight has dropped a few hundred more grams, and as a strength athlete that is exactly what I am after.

I guess the big news is that I did a 60kg bench, with no bench shirt. I am just 2.5kgs off my comp best (a shirt gives about another 7.5kgs), and I am still 5 weeks out. I was very nervous and the big plates either side are always a mind challenge for me. While it wasn't the best lift I have ever done, it built a lot of confidence.

So my round up is;

• Squat 75ks
• Bench 55kgs (1 at 60kgs)
• Deadlift 105kgs
• 2 spin classes
• couple of walks
• 1 massgae
• 2 sauna's

The week ahead is the last week of 5 reps, and then the following week I go to using suits, wraps and bench shirt.

But, today is my favourite day of the week - REST DAY!

keep strong

Lisa

I have been working hard and consistently and all is going well. I am feeling happy, and while there is still 5 weeks of the heaviest lifting to come, I am feeling very confident of a great championships. I have a few days off training at the end of this week, and I am taking my kids to visit my Mum on her farm. I return to training on Tuesday 3rd July to begin the 4 week countdown to Nationals.

Palazzo Versace!

I have a work function at the Versace Hotel on the Gold Coast today and tonight. I know I complain about the stress in my job, but there are some fantastic benefits.

So what is happening?

My bench press is still going gang busters. I benched 55kgs yesterday, and I am going to give 60kgs a crack on saturday - this is with no bench shirt. A significant increase in the past 2 months. My comp PB is 62.5kgs and that is with a bench shirt, so my goal of a new PB of 70kgs looks very good.

work is stressful....oh well

My weight is still a little high, and I am going to have to work a bit harder at it I think - oh well I am happy to be a kg or so above where I want to be right now for the strength increases I am having.

My knee is a little sore today....could be the sudden cold! Fortunately I don't have any meetings booked in so I can rest and work from home. You have to love wireless broadband!

They tell me that a large part of Eastern Australia is very windy today. I woke to have my washing flapping - but still on the line, and a few plants knocked over. It is 7am and 8 degrees here in Brisvegas; very cold for us. I get to break out some of my fabulous Alannah Hill winter gear today - yeah!

It is here! My new red squat suit!

My weekly review this week starts with the fact that Nationals are 6 weeks away, which means we are getting into the "business end" of my preparation.

My energy levels where a little low at training this week, which I think was a combination of my knee injury, PMS and work stress. Good news is that my weights maintained at the same level as last week, and I pulled it together for a ripper bench session yesterday. I am working on 5-6 reps at present, and my max weight were;

• Squat 70kgs


• Dead 100kgs


• Bench 52.5kgs

I also did;

• 1 Spin

I had;

• 3 saunas
• 2 remedial massage/acupuncture sessions

I appear to be around about 7.5kgs to 10kgs ahead for each lift, in terms of max weight lifted than 6 weeks out for States. All going well this will translate on the day, and I am aiming to take my total over 305kgs. This is my goal, and will give me an A class rating for 56kg div. This means I am eligble for selection in the Australian Team for the Commonwealth titles in December. My current PB is 292.5kgs - so all looks good and I am not being too aggressive in my goals. I just need to keep moving forward in the consitant way that I have been.

My food plan is great, and my weight has dropped a little this week.

It was a tough week, but in the end it all worked out and I am looking forward to really start flying!

Lisa

Today is rest day. Woo Hoo!!!

My favourite time of the week..................sauna and massage.

Just a quick up date on the knee. It is recovering slowly and it is only a problem in the evening, as I think it is probably tired - like the rest of me. I did a spin class this morning, and while I took it easy I am really happy with the way the knee held up.
I have a deadlift session tomorrow which should cause no issue as the knee stays in a pretty stable position throughout the whole lift. I lifted sets at 100kgs last week, so it will be interesting to see if Nic puts the weight up. It was a pretty comfortable lift from memory, but i am feeling a little fatigued right now - big week at work. I have had rice with my dinner, so I should be all carbed up and ready to fire.
I had better get to bed as it is a 4.15am wake up to take Charlotte to rowing training. I am very proud of her as she is ranked No.1 in her grade again in the single scull.

good night, sleep well, and be strong.

I am getting stronger every week. Today I did tricep pushdowns and I was only 4 plates from the bottom of the stack!

I am a happy girl right now. It seems I have learnt that rest and recovery means exactly that.

I have spent the whole long weekend on the couch, and I am sure I have bedsores!!! My knee is about 80-90% recovered today, and I was able to do a lighter squat session. I had a another acupuncture and massage session earlier today, and I am off to the infra red sauna this afternoon. Nic said we can always wrap my knees early to keep them stable. I am thinking this might be a plan just so I don't get worried and hold back.

Happy days!!

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My training this past week has been very strong. I did a training PB in my bench, and both my squat and deadlift were very strong lifts. All sets were 6 reps, and I did between 4 to 5 on each focus lift. The max weight is below;

• Squat 70kgs
• Bench 52.5 kgs
• Deadlift 100 kgs

I also did

• 1 spin class
• 1 Bikram Yoga class
• 2 power walks

As the weights are starting to get heavier I was feeling very fatigued by the end of my last session and I will ensure I get more rest this week.

Nationals are 7 weeks away, and from Tuesday I go to sets at 5 reps. The weight will just slowly creep up each week, and I will start using my suits in a couple of weeks. Rest and recovery will be key.

I ordered a new squat suit yesterday. It is like this one below, but RED.

This is the squat suit equivalent of the deadlift suit I bought for the last comp. That suit was so much more supportive and comfortable than the entry level suit I had been wearing, so I am expecting a confidence lift in the squat by just putting it on. So my squat suit is RED, my bench shirt is black, and my deadlift suit is blue.

I can't wait - although I do get nervous thinking about it.

Lisa

Both my patella's are small and the grooves they sit in are shallow. Therefore I am predisposed to dislocation of the knee cap. 15 years ago I dislocated my left patella quite badly and was on crutches for 6 weeks. This injury resurfaced for the following few years, however I never had any issues with it until mid last year. At that time was on limited training and didn't squat for one month. I worked on rehab exercises to rebuild the vastus medialis, as that part of the quad was visibly weaker on the left side than the right.

Sometime during the night on Friday I over extended the left knee and I woke with the knee cap slipping a little. Yesterday was spent icing, then heating the joint. I also had acupuncture and had my knee strapped. Today it is more stable, and I only strapped it after being up for over an hour. There is still a little swelling in the back of the joint, however there is no pain and just the occasional slipping. I am confident that I have caught it before there is any serious injury,

I still have 2 days rest, and that is exactly what I will be doing for the next48 hours.

Lot's of positive energy is required.

Lisa

Australian National Powerlifting titles are 7 weeks today.

Good Morning!. It's a long weekend. Yeah!!!

I slept like a baby, and am about to do my LAST training session till Tuesday morning. 3 days of rest coming up. After my bench session I am walking to my favourite cafe for gluten free toast, egg whites, spinach, mushrooms and a long black. I will pick up a hippie or fit chick mag on the way and just relax.

I have one thing to say today............TGIF

Today I had High Tea at the Stamford Plaza. This was a work event for a number of the women who work at some of my business partners. As I am only 7 weeks out from Nationals and am being careful about additional calories I just had a couple of pieces of a very yummy spelt bread and coffee. However the food was beautiful, and it was a lovely time.

Yes, my bench press is on fire!!!!!!!!!

I am having some excellent strength increases in my upper body, and this is translating to a stronger bench. After my warm up sets I did 2 sets @50kgs, then 1 set @52.5kg. This is a training PB. 52.5kgs was my competition PB this time last year, and I still have 7 weeks of training left before Nationals. So a 70kg bench is starting to look very attainable

I am so happy!

It is raining heavily in Brisbane and it has been for almost 10 hours now! Fingers crossed the water goes into our dams, and on our farms.

It is just under 8 weeks to Nationals and it was squat day today. 70kgs for 6 reps. It was solid squatting, and I am pretty happy with the session. I ended the morning with some rack deadlift, and Nic put the last 2 sets at 120kgs which was a bit of a shock as I haven't lifted that heavy in a while. I thought my back may have been a bit stiff tonight, but all seems ok. I did a pretty vigorous walk home which hopefully will move the lactic acid out! I will see tomorrow morning at spin how I have recovered - my butt is feeling a little sore though.

I almost forgot. National titles are 8 weeks today!

The balance is restored.

What a great week I have had. It has been once of the best in a long time. I have just finished all my training for this week, which has gone incredibly well, I am about to go and have a sauna, massage and acupuncture. Life is good.

This week I did;

• 4 power lifting session that were all strong.
• 2 spin classes in which I caned myself
• 1 Bikram yoga class that energised me, and
• 1 power walk.

My sauna and massage sessions will be the second for the week too for both. Tomorrow the familyis catching up with some friends for a light bush walk and then lunch at Mt Glorious - lets' hope it is.

Work is less stressful too - there's an added bonus.
Lisa