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

For everyone who is asking me, Liz Nelson is doing my nutrition. I was going to write a longer post about her, however I am flat out at the moment and won't have a chance.


Here is Liz's website http://www.thefitnesssolution.com.au/store/Default.asp


Here is Liz's Blog http://girlgetsitdone.blogspot.com/

I do have time to say that I am still seeing strength increases in the gym, my energy is high, I love food again...........I am on fire!!!!!!!

Lisa

I've been tagged...so let me think about this.........

Each player starts with seven random facts/habits about themselves. People who are tagged need to write on their own blog about their seven things, as well as these rules. You need to choose seven people to get tagged and list their names. Don’t forget to leave them a comment telling them that they have been tagged and to read your blog!

• I love getting up early before onyone else in the house, and having one hour truly to myself.
• I have a Bachelor of Arts, majors in Japanese and Chinese Mandarin.
• I turn 40 in September this year.
• I really love healthy food, and can't imagine ever wanting to eat junk food!
• My favourite clothes designer is Alannah Hill, and I have about 30 of her pieces in my wardrobe.
• I met my husband at a gay dance party.
• I have a very happy, fulfilling life.

I think everyone I know has been tagged.....so I am not sure that I can follow the rules.

I had that sore neck fixed too! There is nothing like getting on top of a potential injury early.

Bench day update.

Just a quick update on my bench session this morning. Today was the first bench day in my 9 week sequence to Nationals. I start all my lifts at 6 reps and then gradually work down while increasing the weight over the next 9 weeks.

I started at 6 reps @ 50kg, the first rep held on the chest for a full second, and the following 5 touch and go. This is a training PB for me, and in fact 50kgs was my best lift at Nationals last year. I have trained hard, consistently, with determination, and taking lots of feedback to improve technique over the past 12 months; and here come the results. My coach made an early prediction of a 70kg lift at Nationals. ......better get to yoga tomorrow to stretch those muscles.

Lisa

Lisa

I am exploding with energy at the moment. I walked home last night, and I was so energised that I felt like breaking into a run 3/4 of the way......of course I didn't as us power lifters don't do that!

I hammered it at spin class this morning, and I have really exhausted myself. Not to mention the fact that my metabolism is on fire and I am pretty hungry! I spent about 30 minutes this morning getting all my food together for the day.This is a task I normally do in the fastest possible time, but I am so excited about all the new and yummy things I am eating that I had a great time.

I do have a stiff neck that is interupting my sleeping - which I am having a treatment on today, and my tummy is a little upset, but that is all I have to complain about right now. I am expecting everything to settle down over time. Besides I am asking my body to do some pretty crazy stuff; it is sure to complain on occassion.

6650 kgs

That is the amount of weight I lifted this morning in my power lifting session. It is no wonder that I am very hungry right now.

That number is made of squats, goodmornings, and a deadlift to rack deadlift superset.

What a week I have had.

I am not really sure where to start; so I guess the beginning is a good start. I have been struggling with fatigue, stress, health and a general haze. The food I have been eating in the past just hasn't taken me to the next level that my training is at now. I also knew that poor nutrition is causing me to be tired and compounding health and stress. Now when I say "poor nutrition" anyone who knows me would laugh. I eat clean, organic food. I rarely drink, I never eat junk etc. What I mean is appropriate nutrition. I am asking my body to perform at a high level physically and now to lift even higher; all the time expecting my professional high energy, high stress life to hum along. I honestly was on "the edge".

I did some research, spoke to some people and chose a professional to help me. I will tell you more about her soon.

In just 4 days,

• my energy levels have increased about 50%


• I am having the best sleep I have had in months


• my general stress levels have decreased, and my ability to cope with work is up


• my weight has stabilised...and starting to drop


• I feel happy again........

.......and the big one. My strength has increased at least 10-15% in the weights room....in just 4 days!!!!

Wonder Woman is on her way back!

I am very happy today! I am being cautious in claiming success, however I am feeling much better physically and my stress levels are dropping. I am about to do my last training session for the week, so I will come back and update and review my week later today.

Lisa

Not happy today. I am having a recurrance of gastro. I don't think I have been well for more than 5 days in a row for the past 3 months. While all the illness are minor, I am getting worn down.

I am sure that most of it it due to the enduring stress that I suffer due to my professional life. Stress is toxic!

Moving up and up................my bench press that is!

So what's happening.??

Nationals are 9 weeks on Monday, and I start official preparation then. I am pleased that over the past few weeks I have prepared well and by Monday I will be back in routine, my nutrition plan will be done and my body will be ready for the lifting program.

My weight has gone up only 1kg or so, which will be easily sorted in the first couple of weeks. I will then see whether or not my weight will drop a few more kilos to make a lower category. I am seeking professional help today and will have a specialist advise me on food to take away any "food stress". Nic obviously has my training sorted, and I am on top of my recovery and therapy activities.

Sounds like a plan!

I went to yoga yesterday afternoon and it was really tough. It was incredibly beneficial both physically and emotionally. This morning at squat training my hips were flexible and I squatted really well; 8 reps @ 60kgs/65kgs/70kgs.

The yoga has always been a great level set for me emotionally and I came out of class energised and confirming some decisions I have made recently about the next 12 months. There is a position called "camel" about 10 mins from the end of class, which is a full back bend from the knees and I find it very difficult to do when I am stressed or worried. Yesterday it was quite a challenge not to give up as so much emotion flowed out as I was reaching back......I love bikram yoga!

I don't want to go!!!

I know I have to. I know I will enjoy it.I know my body needs it - but I still don't want to go........back to Bikram Yoga. It just seems like such an effort!

I have run out of excuses, so today at 4.30pm I am doing my first class back from pre competition taper, and post competition rest (ok, so I am stretching the excuses!)

10 weeks to National Powerlifting Titles!

I am very excited about this.

I had the best night's sleep last night that I have had in a long time and it makes such a difference to my mood. Last night was a relaxed family night with take away Vietnamese food and a movie, and I feel quite relaxed after a very stressful week.

So, 10 weeks away and the real focus for Nationals is about to begin. I also feel like I have had enough of a break between States and now, so I am looking forward to a focused campaign ahead.

It's Friday!!!

Bench day today. I am still a week or 2 away from the program into Nationals, so I did 10 reps today - I can't remember the last time I did bench sets @ 10 reps. I wasn't paying attention to the weight, but I am pretty sure I did 35kgs, 37.5kgs and 40kgs. All quite easy. I am really pleased with the way my bench is coming along now that my shoulder is recovering. I did narrow grip bench press @40kgs as well and dips.

After training I had a treatment on my upper back (to relieve stress) and shoulders to continue the recovery. I had both shoulders done just to ensure that I don't develop issues going into Nationals. 10 1/2 weeks is still a long way off, but the bench is looking good to further increase my PB.

I had a lot more energy today, and the hunger has subsided. I am going to spin class tomorrow; which will make 2 this week, and maybe a yoga class on Sunday. I am getting back into routine and am feeling more settled and level.

Lisa

This is me right now....well not that I am dreaming of junk food, but I am incredibly hungry. I am eating at least one meal more a day right now, and I am trying to balance the obvious nutritional requirements for my lifitng and the 10`1/2 weeks to Nationals and my weight category. Nic has said that training will go back to "normal" in a week, so I will just fill up on good food in the meantime; this shouldn't cause the scales to increase too much. I am still pretty fatigued too, so to be honest I am struggling right now. I have changed the carb/protein balance of a couple of meals today to see if I can address the hunger during late morning to early afternoon. I feel a little less ravenous today so my body might be adjusting - I can only hope! On the positive time 10 weeks is plenty of time to drop an extra kg or so.

Today I am changing my super hero from Wonderwoman to Mighty Mouse; small and fast!

This week has been speed work. Speed deadlift, speed bench and speed squats. It works like this - 1 sequence consists of 5 reps, 6-8 reps with 15 seconds rest - by 3 sets at about 50% 1RM. The rest between sets is about 3 mins. So in total between 90 to 120 reps in about 10 minutes. Yes, it is really hard work.

I know why Nic is training me this way, and the theory behind it, however I guess what is important is what I am getting out of it. After the first few reps, the technique becomes mechanical. The same movement, the same technique; there is no thought involved you just lift. I could feel this most in the squat, and in fact when I was off form on a rep I could feel it and was able to correct my form.

It is very taxing on the cardio vascular system, and it is challenging to get my breathing correct - which caused some headspins between sets. It has also increased my metabolism - I am always hungry and keep waking up in the middle of the night starving.

I found a new sauna yesterday. I love using the sauna for recovery, and I often go after work, however I have been looking for one I can use after training that has a cold plunge pool. Yesterday I went to the Korean Bath House at Apollo's Day spa. The facilities were good, the sauna was HOT, and they have a plunge pool (and hot tub). Best of all it was quite inexpensive - all in all a great find and I intend to become a regular.

Well as it is Mother's Day I am signing off and letting my family take me out for breakfast. I would love to say I am not training today, but Nationals are 11 weeks away and I have one more training session to complete - maybe I will go to the sauna after!

Lisa

ANB QLD State Titles 2003

Good memories.

It is funny how sometimes things just work out, especially when you didn't think you where ever going to get a break.

My work has been manic - even thinking about explaining it makes my blood pressure rise. I am also incredibly sore from my new training regime, and I had a massage and and sauna tonight to combat both the stress and pain. When I got home I was thinking I had no idea how I was going to back up tomorrow for a big deadlifting session, and there was a message that training is postponed - what a relief! It also means I can stay up a bit later and pick up my hubby from his work, and get to spend some time with him. A day off and time with my baby - very de stressing.

I know I will need to make up my training, but I will be ready for it. Now I am ready for a DAY OFF!

Lisa

Yep, this is me right now. Every muscle is sore. OUCH!!!!!!!!!!!

Nic is including some of Louie Simmon's training methods into my training.

"When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incor­porate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true." Louie Simmons

I think this is the part where I lift..........

Now, did I mention that when I was in KL shopping that I discovered a new favourite designer? - for work gear anyway. I bought 2 dresses and 1 cardigan, and could have bought quite a bit more. There is a Karen Millen store in Sydney, and co-incidentally I am travelling there for work in 2 1/2 weeks. I will have to make sure I have time for a visit. Luckily I get paid just before I go and I have had a good sales month, so I will have a little extra cash on hand. I still love Alannah Hill, but Karen Millen is just a less girly and will compliment my exisitng work wardrobe!

You have to be happy with that!

The update for the week is that I am sore, tired and a little unwell.......

...but very optimistic for the next 12 weeks!

Nic hammered me over my 4 PL sessions this week. My triceps got particular attention in both bench sessions. I did explosive bench reps over 8 sets yesterday - I loved this. I really enjoy the explosive speed work. I also had a punishing leg session that involved a deadlift/squat superset followed by a circuit with the bike, cleans, and squat jumps - ouch. In fact very very sore last night. From memory there was another circuit on Monday that involved the bike, medicine balls and push ups - I think I have erased that one from my memory banks.

I always knew the first week back would be tough, and I would be sore. I was nauseous after Monday and Friday's training; so I was really working hard. I expect this week to be just as tough, but hopefully not as sore.

I recovered from Wed night's sugar fix, and other than some stress at work the only health issue I have this week is a head cold. I took a Sudafed before bed last night and slept like a baby, so I am hopeful that it will pass today.

Time for a quick recovery walk, then a strong coffee and oats.

Lisa

Last night I decided that as I was so fatigued and rather hungry that I would have a few treats after dinner. It had been a while since I had gone to bed with a really full tummy, and given I am way off my next competition weigh in, now would be good time. So other than my usual dinner I had a bowl of rice, 6 chocolate truffles, and sticky date pudding. This seemed reasonable and not so over the top that it would cause my system any issues..................well I was wrong!!!!!!!

I slept late this morning and woke dehydrated and with a headache as if I was hung over. I have dreadful fluid retention and my joints are aching. I have been running to the loo all day and my stomach was quite angry mid afternoon. I also feel like I haven't slept at all and am foggy headed.

I won't be doing that again - wow talk about a severe reaction! I am actually pleased that it happened as there is no chance I am going to want to stray from my diet plan going into nationals.

Lisa

I am pretty sore as expected after 3 days back in training, and after the thrashing Nic gave my triceps this morning I imagine it will be challenging to move my arms tomorrow. In fact I am sure I counted 5 different tricep exercises from this morning's session. Nic assures me that this torture will build stronger triceps to develop a strong lock out in my bench press. I am feeling a little more stable through the shoulders and I will focus on building both strength and stability over the next 12 1/2 weeks. I was considering doing a spin class in the morning, but I think I should ease into it and do a light recovery walk instead. I will pick up yoga next week I think too.

My weight is stable and has only increased by 1kg since the day before the State titles. Post comp blow out is a concern, but the last 2 comps have really been pretty flat. I think that the increase in lean muscle has allowed me to eat a little more without any body fat increase. I am allowing myself to have a few extra treats this week as Sat is the 12 week mark to Nationals and a good time to refocus as it such an important goal for me. It also gives my body time to get back into training with some extra food.

Work is flat out and to be honest quite stressful. I would really like to get some good news about additional resource to give me a break - fingers crossed.

So...........I guess all is good and pretty much as expected.

Lisa