[Clare Barks]

Yesterday was spent travelling to the North of Alicante and exploring some more. We also found a lovely beach to relax on later that afternoon, then found an amazing restaurant for the evening before heading back to the Hotel.

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[Clare Barks]

Another hot, beautiful day out here in Alicante. Lots more walking, exploring and eating good food!

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[Clare Barks]

Hi Anson. I can’t see any back movements in day 3. Also no leg pressing or leg compound movements in 2 of the days.

What’s your reasoning for this set up?

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[Clare Barks]

I wouldn’t be happy with this and would be looking for a different coach.

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[Clare Barks]

We had a full beach day today, then walked to a little rocky cove with some food and drinks and chilled for a bit longer.

I went for a run first thing, before the temperature got ridiculous.. I think it got up to 37 degrees today, so very hot! The breeze was nice though and dipping in the sea is a welcome relief!

The food is so good in many of the local restaurants.. it feels a little strange and kinda wrong just eating whatever, whenever after years of being so regimented, but it’s also refreshing and I’m loving just being in every moment. The time off the gym will also do me good, but I’m sure I’ll be eager to get back to it and into my routine as soon as I get back!

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[Clare Barks]

A lovely day here in Alicante exploring the old Town, walking up to the castle and eating good food. Tomorrow we’re going to have a chilled beach day. The weather is super hot, but not complaining!

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[Clare Barks]

Training 3 consecutive days, 1 rest, then another 2 may become taxing. Your progress and recovery could take a hit.

How about still running PPL, as that’s what you want to do, but always having a rest day on Sun, then just picking up the rotation again on Mon onwards.. eg.

Mon – PUSH

Tues – PULL

Weds – OFF

Thurs- LEGS

Fri – OFF

Sat – PUSH

Sun – OFF

Mon – PULL

Tues – OFF

Weds – Legs

Thurs – OFF

Fri – PUSH

Sat – PULL

Sun – OFF

etc….etc…

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[Clare Barks]

An early start for me today flying to Alicante for a week’s holiday with my husband. It’s been a while since we’ve been able to go away together for this long, just me and him, so I’m really looking forward to it.

I’ll update on here and continue to answer forum questions if and when I get chance.

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[Clare Barks]

Today was my last training session before flying to Alicante early hours tomorrow morning. I trained at the camp gym, so did a different session to my usual Sunday set up.

I’m not sure what exercise I’ll do when I’m away. There’ll be plenty of walking I’m sure and I’ll likely get some runs in. The hotel also has a fitness centre and there’s a decent gym nearby, so I’ll just go with the flow and see what the day’s bring and what I feel like doing. The main focus of this holiday is to spend some quality time with my husband and relax.

Lying Hamstring curl x 2
Squat machine x2
Leg Press x3
Glute Drive x2
Leg ext x 2
Walking lunges x 2 lengths

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[Clare Barks]

There are several variables which have changed here and likely all contribute to why exercises are stalling. With less anabolics and food available, I would put the additional rest day back in. Your body will likely need this more now for extra recovery.

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[Clare Barks]

Pre prep for me is making sure some one is in the best place possible to prep.

Making sure health markers are all great
digestion is in the best spot possible
Food is as high as it can be
Body composition is in the best spot possible for that individual

This is how I would interpret the ‘Pre prep’ phase too.

Some people may be able to transition straight into a prep from an off season. Others may need longer, ensuring the markers above are in check before starting the cut.

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[Clare Barks]

Rest day today. A run, housework and a posing client this morning, then some more packing and sorting last minute panic buys for my holiday this afternoon! I’ll get out for a walk later on this evening.

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[Clare Barks]

I would opt for an Upper/Lower split. Choose exercises that don’t aggravate your elbows and adjust the rep ranges as necessary. I would also pay particular attention to your execution when pressing to prevent further problems and look at tendon strengthening re-hab exercises (A physio or google can help here!).

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[Clare Barks]

A fantastic Glute focussed session today! Loved every second. I had loads of energy, all movements felt great and I got some good progressions on both the Belt Squat and Glute Drive. I re-set these a few weeks back as I wanted more control and depth on both and have successfully built the loads and reps back up with the same form.

More packing for my holiday this afternoon!

Seated ham curl x2
Glute focussed Belt Squat x2
Glute Drive x2
GHR x3
Walking lunges x 2 lengths
Sled pulls (walking backwards with harness around waist) 3 rounds of 2 lengths
Ab crunches x3

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[Clare Barks]

The structure looks good to me. You could do 3 rotations instead of 4. This would take away the stress of trying to find different movement variations and enable you increase the frequency for the movements you have in the remaining 3.

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