3 weeks today to QLD State titles.

It doesn't seem like a week ago that I wrote my last weekly review; time is really flying.

I haven't had the best week physically as I have had a few minor irritations, and I finished it off with a pretty decent case of gastroenteritis in the past 18 hours. However I now have 2 days to lie around and relax - and tomorrow afternoon we are checking in to the Stamford Plaza to use the pool/spa/sauna and have some "us' time.

Training week was pretty good and despite the physical issues I have held up pretty well. In summary I did 4-5 reps at;

Squat - 90kgs

Bench - 52.5kgs

Dead 115kgs

The deadlift is a little lower than I would have liked, but the other 2 lifts are a little ahead of where I thought I would be.

Weight is stable, and only 3 weeks to go.

I finished my financial year at work yesterday, and the next quarter is nicely set. I will rest this weekend, and from Monday everything is about the lifting. I am ready!

Lisa

Well.....not the best training session today. Deadlifted 115kgs, and I put the 3rd rep down on the first set. Not the result I was looking for at all. I recovered and did the second set, and then Nic put the weight down to 100kgs for the last set. I guess there are a number of reasons for the average session - equipment, health , energy; however I did learn something. Powerlifitng is a really tough sport phsycologically. I have a couple of small injuries, I have bruising on my ribs and legs from my equipment, and I had a low energy day yesterday. I let it all get to me and at the bottom of the lift I knew it wasn't coming up.

I was so hungry after my training, I went to my local cafe and hoovered a huge breakfast. I have had a weight drop this week, so I should watch my energy.

One more session this week and I am resting until Monday morning. This is hard work now.

Lisa

Not too happy today. I have a slight fever.

It was my first bench session wearing my bench shirt today. It is a very bizzare feeling at first, not only wearing it, but bringing the bar down with such a restrictive garment on. However while the first set was a bit shaky, I followed up with 3 further sets that just got better each time.

I benched 2 sets @ 47.5kgs, 1 x 50kgs, 1 x 52.5kgs. All were 4-5 reps and pretty strong. I appear to be all healed from my op, and my right shoulder held up and also appears to be getting slightly stronger each day. Nic said he could see a 65kg/67.5kg bench at States, and he is very happy with my progress. He also mentioned how happy he was with my squatting. It is so fantastic to have my focus and dedication rewarded by success. My weight is dropping slowly too. All good today!

Lisa

My huge squat session yesterday has really taken it out of me today! I had a recovery walk this morning, and honestly I could lie down and go to sleep right now. I am having my flu vaccination today, so maybe I will rest this afternoon.

I am pretty bruised on the front of my thighs and knees as usual, and to be honest I am pleased I am using the equipment early so my body can get used to it. Other than the squatting yesterday, I did rack deads. 4 reps at 120kgs, and 3 at 130kgs - no wonder I am a mess today!

I had a sensational squat session this morning. First session with wraps and suit since November!

5 x 80kgs

4 x 85kgs

4 x 87.5kgs

4 x 90kgs

I would normally review my week on a Sunday, however it is Sat 11.30am and I feel like I am done for the week and the next day and a half will be for rest as I feel on the edge of fatigue. (even if I do go to yoga or Tai chi tomorrow).

Squat; 70kg sets this week. I am pleased with this and with my form. I do want the weight to start increasing now, so we will see what this week brings with the wraps and suit.

Bench; 40kg sets this week. Still holding back, but the great news is that by the end of the week I was able to do 4 reps of 50kgs for my rack benches. My shoulder continues to improve and I can feel it working properly again and the power is moving back in. I will continue treatment over the next week and very confident of a great result - watch this one!

Deadlift; 105/110kg sets this week. Solid and strong. Happy with this, but like the squat I want to see the weight go up now. (Can't wait for my new suit!)

I have also done 2 recovery walks, 2 yoga classes and 2 sauna's.

My health is good, and my weight is stable just above or below 58kgs. I have been stricter on food this week so i imagine I will see a drop to the low 57's soon.

All good, and I feel like I have a lot of power that is ready to burst out!

Lisa

Your Russian Name Is...

Zenechka Kisa Solovyov

What's" Your Russian Name?

My coach is married to a lovely Russian girl, so I thought I would add this is in case he comes by to visit my blog!

This is the new deadlifting suit I have ordered. I should get it early next week, and I am so excited about it. I hope the suit will give me a good 10-15kgs.

I deadlifted today; 100kgs, 105kgs x 2, 110kgs. The last set was really tough and I only got 3 out but I was still pretty happy, although I was totally hammered afterwards. I only have 3 more deadlifting sessions before States so I am at the business end of training now. In fact I was very nervous before training today, and I imagine Monday will be just as bad as I will wear my squat suit and knee wraps for the first time since November.

I feel like I am not practising anymore and I have put a lot of pressure on myself to perform well this competition. I do feel as though things are coming together; my shoulder should be well recovered in time, my weight is only 1.8kgs above my category, and my work is winding down for a few weeks .

It is very exciting !

Lisa

4 weeks tomorrow to State Titles.

I have great news about my "dodgy" shoulder. I went to a new physio yesterday, and he said that it is an impingement that can be treated and resolved pretty quickly. In fact he released a few pressure points and I was able to do a few push ups with far more power on my right side than I have felt for ages! I am really pumped about this as I can now see my PB going well over the 60kg mark - yeah! I has thought it may have been arthritis - but not. Great News! The treatment was very painful and I go back in 2 days for more, but I really don't care as I now know it will get better.

Thanks for the T-shirt Lia! I attempted to do this at home alone - sorry about the dodgy quality!

I am feeling great again today!

70kgs squats for 4 sets, and 120kg rack deadlifts. Next week I use knee wraps for squatting so I will be over 80kgs.

Lisa

So in review of my week I have to say it was both significantly better than last week, and much better than I had expected. Other than few dodgy hours here and there my health was pretty good.


I squatted 60kgs for 4 sets. This is a little low, but it was early in the week and coach wanted to make sure I was OK.

I benched 37.5kgs for 4 sets. The recovery is coming along well and there is plenty left - in fact I rack benched 40kgs on Sat.

I deadlifted 97.5kgs for 4 sets. Always a good lift for me, and other than a tight lower back this was good lifting.


So in review a solid come back week, however there is a lot of work between now and my goal


Squat 120kgs

Bench 62.5kgs

Dead 140kgs


I did 2 yoga classes. They are such a different experience for me depending on what lifting I have just done. The class on Tuesday after squatting was tight and painful; however Sat's class was still a little tight but much more dynamic. I appreciate that as a powerlifter I am always going to have tight hamstrings which makes progress in yoga very frustrating.


I had my second class of Tai Chi this morning, and I am getting so much out of it. I feel that the mind/body connection that is needed can only improve my lifting - similar to yoga. Plus it is so good to do an activity that is kind to the body.


I also did 1 spin class, 1 walk and 2 saunas. My weekly massage was torturous, but I know it is doing me good.


Weight is same as last week about 2kgs above my weight class. I have been eating quite a bit this week - but my focus has been recuperation and that means listening to my body (I did need that organic chocolate!), so I could go up a bit in weight. As I am feeling better, and assuming my lifting continues to improve, I will focus on dropping 1 kg in the next 2weeks.



So it is all good news.


Lisa

5 weeks to State Titles, and 17 weeks to National Titles.

This photo was taken almost 12 months ago now at last year's State titles. I am second from the left and my coach is far right.

This was at the end of my first powerlifting competition and I can't believe I was still smiling. The organisers decided to run all lifters together, so we weighed in at 8am and didn't finish lifting until 3pm - it was incredibly exhausting. This year's State titles are on the same weekend in the Queens St Mall, on the stage outside Myer. It is pretty amazing lifitng in such a public place, but it is great for the exposure of the sport.

I am excited about States now, as this year I know what I am in for and what I want to achieve.


I am deadlifting this morning, so I will update later on where I am up to with my preparation.



Lisa

I am recovering my strength on the bench press gradually. Today I did 4 x 6 reps @37.5kgs, and there was plenty left. We are working up to 5 reps @ 45kgs, which would take me back to where I was at before my operation. I have discovered more form issues with my left shoulder and adjusted my technique today. I am hopeful that I may be pain free in time. I need to try on my bench shirt soon too to see if I need to get another one, as my augementation may affect the fit.

I saw my Dr today for the 6 week check up. Recovery is great, and there are no problems - not to mention the fact that I am incredibly pleased with the end result. Yes, I know I will post some pics soon - I will have Lottie take some on Sat before training.

I am not as well today as I was yesterday, and I was going to work from home all day however I do have a meeting that I need to get to, so I will go out.

Lisa

I am feeling great today!

Arthritis QLD reccomends Tai chi as one of the best ways to maintain joint and muscle mobility. Now, I may not fall into the category of sufferers they are targeting, however I am going to give it a try. So on Sunday morning I will get up at 5.30am and wander down to New Farm park to start. I have asked my husband and daughter if they want to join in and both have said yes, but we shall see how keen they are at 5.30am tomorrow!

More yoga today. I wasn't feeling too well in the last class I went to on Thursday, but I was pleased to see that I was feeling much better and had a great class today. It is amazing the different experiences you can have in the same yoga practise each day. This morning's class was pretty busy, and I think the extra people in the room add energy and heat.

I haven't done any powerlifting training since wednesday and although I am a little upset that I can't train, it was my decision as I need to be in better health before I start with the big weights again. I still have 6 weeks to comp, and as long as I can get 3 sessions in a week I can still lift.

Lisa

The demands of my job have caused a pre existing condition to flare up. I am at home recovering and get quite frustrated that some days I feel great, and then 2 hours later I hit the wall and need to go back to sleep. I have been doing quite a bit of yoga to relax and resting so that I can do my 3 PL sessions this week. I do wonder how much stronger I would be if I was 100%?

I am still on recovery for my chest and lifted 35kgs this week. It felt good, and while I have a long way to go I am pretty happy with my progress. I am not sure that my bench will be back to my PB by States, but anything over 55kgs will be great. My bad shoulder was very uncomfortable with the slightly heavier weight, and I need to get back to regularily doing rehab exercises.

I am only about 1.5kgs above my weight class, so I am happy to be able to look after myself well in the next few weeks to recover properly to get back to work and heavy training.

Oh, I need to rest again.

Lisa

6 weeks and 3 days to State titles and 18 weeks to Nationals.

Oh my...........I have just realised that the State Titles are 7 weeks tomorrow, and I am not focussed at all. I have been busy with work, and thinking about my weight class that I haven't really put any thought into my lifting. I know that is why I have a coach - so that i don't really need to think, but I do need to be centred. My weight has jumped up a little since I have been lifting heavier again -all expected and hopefully it has stabilised. Josh will give me a new nutrition plan this weekend, so I will follow it 100%. That way I can focus on getting into the mind zone, and think about strength and power. I am going to do 2 extra yoga classes instead of extra cardio - this is just an experiement , but I think that the added flexibility will assist my lifting while giving me some fat burning that won't put too much load on my body.

I have recovered from my operation and feel about 80%. I did some light bench work (about 25kgs) this week and there was no pain - except for the post work out DOMS, which I am still feeling now - ouch. 4 weeks without benching and I can really feel it.

If I push the work stress to one side, I have to say that I feel pretty well rested, reasonably strong and flexible. I hope my post next Friday has me more focussed again and ready to fire at 6 weeks out.

Deadlifting session today. Nic has me training in the 6 rep range for all lifts at 85% effort each lift. I am lifting 50-60% max strength. I will now what I am aiming for in a few weeks time, but I am initially thinking;

Squat 115/120kgs, Bench 60/65kgs, Dead 135/140kgs

Weight class - would love it to be 52kgs, but I may be too big to get that low now, so I may be staying with 56kgs. These lifts will still qualify me for the Commonwealth Championships at the end of the year in New Zealand.

Off to the gym to lift now......

Lisa