[Corinne]

amazing session today 🙂

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[Corinne]

manic Thursday will update tomorrow 🙂

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[Corinne]

so we benched

not bad I think….second exercise
set 1 – 110kg x 4 – set 2 – 90kg x 11
butt stayed planted onto the bench, paused reps – form as per PL meet

I can creep from here for sure 🙂

I want a big old bench…that will get me a little ahead – as I will be out lifted on dead for sure….bench is usually one that I can lift a touch more than most ladies…so we will see

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[Corinne]

and today we have pushhhhhh

Im going to add flat bench in….first time in…literally cant remember, defo over a year! so we will see how that fairs 🙂

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[Corinne]

I don’t feel the need for 10-15 if the first is 4-6
if youre aiming for BIG lifts here I would prefer to do
4-6
8-9

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[Corinne]

hey
there is a video about full body training
this would be a good place to start too to get some more information 🙂

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[Corinne]

rest day today
body feels good 🙂

got treatment today with Dan – soft tissue kinda work – I will ask him to work into my right shoulder and scap as it feels little locked up from the load of the bar though that area – seems to compress that side a bit which is expected I guess

then ava has the vets this afternoon – ongoing issues with your skin/allergies…nightmare tbh

then im doing a podcast later this evening – the guy, Vaughn contacted and I thought why not! the name of the podcast is ‘Give it the beanz’ …im not sure why haha…maybe that can be my first question to him?

so when its out, if you fancy a listen then please do.

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[Corinne]

I favour reducing food first and limiting cardio

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[Corinne]

excellent leg session

normal squat today BUT had the deload numbers…so just 135kg x 8 then for 5

back to the norm in the next pull session on Thursday with dealift…no deficit – time to get a little more specific for a phase 🙂

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[Corinne]

perfect – keep us up to date 🙂

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[Corinne]

hey tom

good to use a full body plan, I assume at EOD? based on 3-4 sessions per week

ive outlined my thoughts below 🙂

in your heavy lower if you are doing RDL in upper, I wouldn’t do SLDL I would pick a squat / leg press variation and add a ham isolation

I would prefer to do RDL before T bar – will your lower back be able to sustain form for 4 sets? may be a case of trial and error here – if its too much I would switch the t bar to chest supported instead

I would alter the lay out a little, keeping body parts grouped together and things like calves at the end
so for example your W4 session…

W4- heavy upper / lighter lower
Snatch grip RDL (8-12 / 12-15)
T bar Barbell row (8-12 /12-15)
Hack squat ( 12-15 / 15-20 )
Incline dumbell press ( 8-12 / 12-15)
Seated Dip (8-12 / 12-15 )
Ez curl (8-12 /12-15)
Calve press (12-15 / 15-20)

I would alter ranges a little so there is more difference in the light or heavy

HEAVY – 7-8 reps, and 9-11 reps
LIGHT – aiming for about 15 on all

there are no abs in the plan so I would add 1 set of these onto sessions or at least onto every other

hope that helps – just my view…so up for discussion 🙂

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[Corinne]

recovery is totally fine = really really good actually – that’s then evidenced by continued progression of numbers
that’s the reason for 2 sessions of much less loading now – to ensure I don’t over reach and have a poor session.

Jordan has my number targets written out that he wants me to attain in the sessions – this is how PL training works, we are touching on this now to peak strength

subject to change, as in the real PL prep I wont be in a deficit / reducing BF so body weight and recovery wont be reduced as it currently will be in the next 9 ish weeks 🙂

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[Corinne]

and its rest day today…I HAD A LIE IN!? amazing
body was sooo tired

9 WEEKS 6 DAYS OUT

ok so diet change that started 2 days ago also..NO CHANGE TO REST DAY
training days down by 40 carb each – 10 down in pre, 10 down in intra, 20 down in pwo

very subtle change

Jordan is happy with rate of change etc

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[Corinne]

pull today – very good session BUT I was FORCED to have my deload on heavy pulls
so I did SLDL no deficit, for 2 sets…just 135kg x 8…and then again for 5

I feel SO frustrated by that haha but needs must

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[Corinne]

as Oscar said, the movement is very person dependant – go with your biomechanics and ensure to drive and load quads

select a movement that will allow this

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