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I have been very remiss with updates here. After the Worlds I felt I needed to just take a step back. It had been a long hard year not only for us training and competing but also with running the gym and working with our clients, especially the competitive ones. We kind of take a bit of down time in December otherwise we would just burn out and this included going on a cruise with a load of coffin dodgers, doing fuck all and it was ace!
In the run up the Worlds we started working with a new coach, Nicola Vaughan-Ellis, and even though she didn't devise our program she did coach us in very specifics aspects of technique which we could then take to Prague and I believe resulted in the clean board of white lights. Our plan was to be 'technically fucking awesome'. This was all done with the view to her taking over all aspects of our training & programming for 2014. This is the first time anyone has ever been responsible for my training....ever. In the interim period we have been working on aspects that NVE would be incorporating into our training.
I will update as often as I can but the detail will vary depending on how arsed I can be but I am sure it will be interesting enough....or not in which case feel free to fuck off and watch Celebrity Bake Off :0)
So without further ado here was todays session.
W/U - Dislocates & OH Squats
Formal Bench - Para Bench
40kg x 6
50kg x 6
60kg x 6/6/6//6/6/6
DB Floor Press
35lb x 8
45lb x 8
50lb x 8/8/6
Rack Press + 1 red band - top 1/4
40kg x 6
60kg x 6/5/4/4/3 - good working weight for these - aim 6x6
Hanging Band Pull Downs - 2 red/2blue
4 x 8
T- Bar Prone Row
35kg x 6
45kg x 6/6/6/6
Panda
2 x Drop through blue/red/white
It was an interesting session and I was pretty fucked by the end of it mainly because it took quite a while as it was the first one so we faffed getting stuff ready and working our how to do some things and then finding working weights so this will improve. I also hadn't eaten enough and was hank marvin by the end of it....all hail the saviour Jaffa Cakes!!!!
So nothing radical but then there never is. The secret is train hard, train consistent and fuck your ego off! Too many people loud mouth about what they are 'going' to do instead of just getting the fuck on with it.
Peace Out!
