I was moving the big iron today - lol!!!! I have been struggling with my deadlift and today I decided it was time to get serious. I did a great preparation before training, so when I arrived I was in the right headspace. I lifted 105kgs for 3 sets of 5 reps and it is far to say it was the best deadlifting I have done in months. I still need to pick my game up, but my speed off the ground returned and it was flying up (well until the very last reps). My lock outs seemed very strong, and coach and I will review video from my past last preparation at the same weight to see what it looks like. BIG sigh of relief.

Yeah!!!!

I did a 2 hour squat session on Saturday! In that time I was probably only working for 10-20 mins, but it was my first session in a while with suit and knee wraps - which means more effort, heavier weights and longer rests. After warming up and getting into the gear (which I think amused some of the folk at Goodlife no end), I did a warm up at 70kgs and 80kgs, then sets of 3 reps @ 90kgs. It felt great. It really hurt, but it felt great!!! I really needed a killer squat session to boost my confidence, and I now feel very excited about my squatting. I am looking forward to nailing my deadlift this week, and my focus will be complete. I am also having some consistent weight decreases which means I have hit the "sweet spot" on my diet. It is all about consistency and faith.

Lisa

I am very challenged right now; or to be more specific my mind is. I have so many thoughts, questions, concerns and emotions that keeping level is becoming tough. Now don't get me wrong I am not a basket case, but the difference between approaching a bar knowing you have the lift and thinking it will be heavy is the difference between good lifter and champions......and I wanna be a champion!!!!

I have an excellent team supporting me, not to mention the unwavering support of my family but when that "bar is loaded" it is up to me and my preparation. Even though I have a weight management and nutrition plan, I sometimes go to training with the worry of dropping another 3 kgs. I attempt a deadlift and it is heavy, and I think it feels heavier than last comp; I must be loosing strength. I freak out that the Commonwealth Titles is less than 6 weeks away and I don't deserve to be going. Crazy thoughts.....driving me crazy!!!

Then I push out a comp PB twice in training and I am on fire and I am going to smash it at comp. What a roller coaster ride....

At Goodlife last week one of the sales consultants came up to me and said how they were talking about me, how amazing it is that I can do chin ups and that she has watched me doing my power lifting. She told me I was "Wonderwoman" - I just smiled and said thank you.

Lisa

Yep, it hurts.

I really had to work today, but O guess that is deadlifting for you. after the warm up 1 rep @ 110kgs, 5 reps @ 100kgs, then 2 sets of 5 @ 90kgs. I am currently deadlifting at Goodlife and it is not really the atmosphere for hardcore lifting so we are off the Uni PL club next week. We started squatting there last week and it really improves the head space. I am suffering CNS fatigue right now, the first time this preparation......I can bearly type I am so whacked.

I feel the lifitng was OK, but not sensational and I need to address my mental approach.

Lisa

I have been flying....well to Sydney and back anyway. I have been away for a few days for work, and am so pleased to be home. It has meant that this week I will miss my 5th lifting session, however this is not a bad thing as my body can do with the rest right now.

On Monday I had a sensational bench session and benched my comp PB of 70kgs twice. I am doing a different style of training where we load up on a 1 rep max lift and then drop about 10% for 5 reps. I quite enjoyed it, and it is very confidence boosting to see those big numbers up there so far out from competition. I am deadlifitng today, and last week's session was very promising however it is a menacing lift and quite frankly scares my quite a bit. I know I have written this before but it is just all hard work and pain. It is the one lift where I really need to be present and prepared mentally without distraction.

Off to work.....then big lifting.

Lisa

This preparation I have been working with Liz on the Precision Nutrition (PN) eating lifestyle. I have to say that I am absolutely loving it and expect that it will be this way forever. My lifting is progressing well with increases in strength and speed, but best of all my recovery is pretty amazing. After one full week of training - 5 lifting session and 3 HIIT session - I should be unable to move but I am just a little tight. I have been using my bench shirt which causes laceration under the arms that usually take 1 week to heal. However right now with the combination of the superfoods from PN and my trusty arnica cream I am healing with 36 hours. I am spending a significant amount of time ensuring that I am complying with the program however I believe it will give me another 20kgs in 7 weeks time and that will qualify me for World Titles next year, so it is worth it.

I am a girl who loves her vegetables. I mean I have no issue eating them at every meal, so when the PN plan includes the use of a greens supplement I thought it wasn't meant for me. However I bought them and now I can't live without them. Goes to show that even the most disciplined of us can always do with more veggies!

It is 6.30am on Sunday and I am having my first meal which is a super shake consisting of;

• soy milk
• iced green tea
• greens
• vege protein
• glutamine
• hazelnut spread

I know it sounds odd, but it is a amazing and will set me up for the day.

This week I benched 60kgs, squatted 65kgs, and deadlifted 90kgs. My bench was with a shirt so it is about 10kgs higher than a raw lift, but it does seem odd to be benching almost as much as I am squatting. Obviously the squat will increase soon, but we have done a lot of work on the bottom of the squat and are being careful to keep the new groove!

Well, now that my shake is finished I am going to get out and have a nice long steady state walk to loosen my glutes from yesterday's squat session.

Lisa

I have finished my first week back at training and my first week of preparation for Commonwealth Titles. It does seem odd having my training week finish on a wed, however I lift on a Thursday in Dec so we have adjusted my lifting days so my preparation is in sync. In summary the holiday was well needed as I have come back strong and focussed. My recovery was pretty dodgy in the first few days, however I am recovering faster now and at the end of next week I expect that I will be back in the groove.

Off the the gym now to do some HIIT to melt off some of that fine Italian food I was indulging in.

Lisa

This is where I am off to tonight. What a day! I know we have to work for living, but I REALLY worked for my living today. I am thinking about 1 hour in a sauna protocol should melt away the stress and total frustration I am feeling right now....in fact just thinking about it is draining some of the tightness out of my shoulders.

breathe and reboot....isn't that how it goes?

How busy am I?

I am so busy settling back into work and training that I don't seem to have time to do anything extra.......like blogging.

Training is great and although it is early stages in my prep for NZ, I am seeing some strength increases already. I am training in the bench shirt from the beginning this prep and I will be targeting an 80kg+ lift in 8 weeks.

I have just packed my food for tomorrow, set the alarm for 5am so I can go thru another day of the same. Off to bed....

Lisa

This is my girlfriend and I on the tourist bus on our first full day in Rome. If you think the arm hole of my singlet looks a little big, it is. Both Chris and I had our luggage "lost" for the first 2 days in Rome. In a cruel twist, the 2 of the 4 bags that did make it thru belonged to the boys and while they had all their gear Chris and I had to borrow of them; hence I am wearing Michael singlet (however the purple bra is mine - a rush purchase the night we arrived)

Lisa

Back to it!

My first training session on Wed consisted of 3 sets of 6 reps of all 3 lifts. At the time it seemed pretty easy and I felt like I didn't even break a sweat. After all a 60kg dead and squat and 40kg bench is hardly taxing, or so I thought.....until the DOMS set in. Today, 2 days later, I did my first bench session and I was still so sore that I had trouble getting my arch positioned on the bench. I was pretty exhausted after 45 mins and just wanted to have a frozen yoghurt and go and lie down....is it this hard all the time? How much punishment do I put my body through on a weekly basis? I have to squat tomorrow afternoon and I am only imagining the hard work that will be. Am I really suppose to do this 5 times a week for the next 8 weeks............who let me go on holidays?????????????

In the Ancient Center of Rome

I know people are waiting for my Italy update, but I am so fatigued and busy that I won't have time to do this until Sat.

I went back to training today, and did light squat, bench and deadlift. I am happy to say that I haven't forgotten my technique. I am feeling nervous and worried about my lifting and I need to spend some time sorting my diary out and getting my weekly routine planned so that I feel more comfortable about the whole big scary thing.

Lisa

Hi everyone, I am back. We arrived early yesterday morning, and since then I have been flat out at work and organising my fridge - so much food is needed to feed the machine!! I still have heaps to catch up on and sort out as my 8 week prep into Commonwealth titles starts tomorrow an I want to be totally ready to roll.

I loved Italy and my favourite place was Rome, favourite site was the Colosseum, favourite food was the seafood, favourite drink was chanti, favourite purchase purple Armani ballet slippers.

I will download my photo's and give a more detailed update later.

Lisa

Firenze

I am enjoying Florence a little more than Venice, however there are still loads of tourists.....what can you do?????

I love the food here and I can see why the Italians here are in such great shape. Lots of fruit & veg, seafood, lean meat, salad and olive oil. This is complimented by healthy carbs and chianti - loving the red wine here. This is "accidental Precision Nutrition" - otherwise known as the Mediterranean Diet.

Ciao!

Lisa

Off to Florence tomorrow....

As lovely as Venice has been, I am looking forward to the next and final leg of our holiday. We plan to use all of our left over cash to buy clothes and accessories, so we look fabulous running around Brisvegas.

Lisa

Boungiorno!

A flying update from Italy. We are just over half way thru our Italian holiday and are planning the next visit already. I LOVED Rome.....LOVED, LOVED it. Cinque Terra (Italian Riveria) was fun, but due to the weather we were limited in the things we could do.

Venice is beautiful, but there are too many tourists. We have bought some great souvenirs and clothes etc.

About to be kicked off the web......ciao

Lisa