Mega Melt

[wakechica]

Oh hai everyone, sorry I've been away so long. Hoping to get back to it all this week. I've been so run down and sick lately, I've still got a smokers cough somewhat from this horrid illness. Good news is I'm finally being referred to the specialist of my choice for my thyroid so maybe I'll get somewhere soon and be able to have the body I want.

I was weighing in high 140's last week. Probably stress and illness related. Was away with work last week and ate either not a lot or totaly crap. I haven't gymmed since April and I know Monday is going to hurt. A lot. I need to start the Sheiko comp plan which is 5 weeks worth.I'm not sure how it's going to go having had so long off now, pretty much 5 weeks off. I'm slightly gutted. I'm really not sure how to play it and I'm open to ANY advice. Please!

[tina722]

Welcome back!

Are you deadset on doing shieko? Something a little more flexible for the first few weeks might be easier. Get some muscle memory working before you jump into a strict program.

[ilovethe80s]

Welcome back!

Are you deadset on doing shieko? Something a little more flexible for the first few weeks might be easier. Get some muscle memory working before you jump into a strict program.

ITA. Going from zero to sheiko might be a bit rough. Glad you are back!

[izzygrant]

glad you're feeling somewhat better. maybe a test session is in order to see where you are at and give you an idea of what to set your maxes at for the next cycle? i agree with tina, i think jumping into sheiko with your old maxes while deconditioned might not go well.

[wakechica]

Agreed Sheiko not best idea.... Need to have a think about this today.

[ilovethe80s]

do you think something just linear and basic could serve you for a little while till you get back up to speed?

[izzygrant]

wake are you alive??

[LHarwood]

Yeah I would like to know the same...not heard anything from wake in ages

[wakechica]

HI HI HIIIIIIIII!!!!!

Missed you guys!

I'm back.

AND WOWZERS. That was some HORRENDOUS bug I had. I'm still a bit croaky with the occasional cough but finally I've had the ability to go to the gym and workout. I kid you not, you do not want that virus.

I figure it's been about 5 weeks. I'm about 147-148 on the scale so circa 67kg. My first full power in in about 6 weeks. I've got 1 week where I'm going to be away.
I'm not going to worry about my weight. I'm just going to lift and eat when my body wants to eat and see how it goes. I know I'll drop some. I'm not sure where it all went as I haven't changed size? (Clue: probably my legs and ass)

First session back today:

Deadlifts
3@50, 60, 70, 80
2@90, 100
1@110, 120
1@130 (F)
1@125 Easy.
1@127.5 (F)

So... I'm about 10kg down on where I was. No biggie, that will come back. I can't actually remember the last time I DL'd?

Bench
10@20
3@25, 30
2@35
1@40,45,50 (EASY!)
1@55 - slowly controlled on the way down the just lost tightness and couldn't get it up
1@52.5

So bench is more of left where I left off... loads left in the tank. One of the guys was watching and tweaked my form slightly - I'm flaring a bit too much at the bottom hence losing overall tightness. Played around with this and it felt better
5x singles @45 - concentrating on form

Tri PDs
10@6 plates
3x10@7 plates

20kg medicine ball throws
5xsingles

Pull ups
3x2@bodyweight

*****

Overall fairly happy. Monday will be squatting time and I think that could be interesting.......!

Thinking of running Russian Squat assault

Although open for ideas. I just need to bench, bench and bench and I think I can probably squeeze 60kg out in 4-5 weeks.

[ilovethe80s]

welcome back, sorry to hear about that virus. Nice session for your first day back. LOVE the assault idea of course Bottom of the bench is a tough spot for me too, double + triple paused work sets are doing a lot to improve, also db benching with the palms facing seem to be helping a lot. 6 weeks till your meet! The countdown is on, exciting!

[wakechica]

welcome back, sorry to hear about that virus. Nice session for your first day back. LOVE the assault idea of course Bottom of the bench is a tough spot for me too, double + triple paused work sets are doing a lot to improve, also db benching with the palms facing seem to be helping a lot. 6 weeks till your meet! The countdown is on, exciting!

I'm excited + scared.

Not sure where to go really. Deffo going to go with Assault. Maybe do 1 day of pulling (a Saturday for example) and then 2x bench/week as well.

Is squat assault transferable to bench d'ya reckon?

ETA: Except squat assault is 6 weeks. I'm away for 2 weeks back to back. ARGH!

[LHarwood]

Welcome back. Been worried about ya. Good first session as well.

Sorry you've been so poorly. Hope things pick up for you now.

[izzygrant]

hi!!! welcome back! nice work keeping your strength with all that time off!

where in the 6 weeks do the two off fall? you could just run a few weeks of 5's, then 3's, then 2's/seconds/deloads/compete if you didn't feel the need to hammer any one lift with one of the crazy programs. it would give you more flexibility to adjust based on your recovery, too.

[SophieM]

Glad you're feeling better!

[Miranda]

good to see you back

[wakechica]

So weighed in the AM and it's not nearly as bad as I though.... 146.4lbs (give or take a few ozs as I weighed in less on the comp scales last time )

Just going to work hard and eat well. Not too sore this morning either which is good (standing by for tomorrow!!)

[gobbles23]

Yay! Glad you're back and are well

[tina722]

Hi! Good to see you lifting, will be interested to see what you choose to do - as that is a tricky situation. You won't be able to lift at all during those 2 weeks?

[wakechica]

Hi! Good to see you lifting, will be interested to see what you choose to do - as that is a tricky situation. You won't be able to lift at all during those 2 weeks?

I'm living in a cabin in the middle of nowhere for one and not sure about the other.

I have 28 days from the end of the second week off until the comp. I know I need to finish a peaking cycle literally the day or 2 before the comp. I have a total of 28 days.... I *could* see if I could Smovlov for bench. I need to sit down with a calender and see what's what.

Think I may just 5x5 this week and next and see where I'm at. Tomorrow will be all deciding for my squat HAH!

[schnauzers]

Hey...you now have another follower*

*me

[wakechica]

Hey...you now have another follower*

*me

Oh hey! Nice shoulders in your pic Welcome on board!

****

Bit of a different workout today...

W/U:
Clean and Press. 15mins. Ladder of 10 followed by AMRAP
10@20, 20, 30, 30
AMRAP@40

Score: 68! 28 reps at 40kg - so happy with that!

Squats:
10@20
5@30
3@40
2@50
1@60, 65, 70, 75, 80 EASY and good depth (checked @75 and 80)

So my squat hasn't lost anything - if anything it feels better.

[izzygrant]

your warmup looks like crossfit...

but nice squats! extended deload? lol.

[wakechica]

your warmup looks like crossfit...

but nice squats! extended deload? lol.

Haha yeah w/u was the WOD. I did it with some of the guys I train with for some fun; and did a lot better than I expected! They did 10@20, 30, 40, 50 and AMRAP @60. I think next time I'll go up in 5kgs instead.

I'm not a fan of rowing/running based crossfit but I'll do stuff that I think will help me and that I'll enjoy.

[wakechica]

Gym was packed with a lesson when I got there so workout plan went to pot as stuff was all being used:

Tricep PD: 10@6pcs, 3x10@7pcss
Cable Shoulder raise: 3x10@2pcs each side
Lat Pull Down: 5x5@6pcs

Bench: 10@20, 5@30, 5@40, 3@45 1@50

[SophieM]

Gym was packed with a lesson when I got there so workout plan went to pot as stuff was all being used

I hate when the stuff I need is being used. That's one reason we left the old gym we belonged to. There just wasn't enough to go around. Glad you made the best of it.

[wakechica]

I hate when the stuff I need is being used. That's one reason we left the old gym we belonged to. There just wasn't enough to go around. Glad you made the best of it.

Yup it's frustrating. So my bench was pretty tonk by time I got round to doing it. On the plus side I've notices my tri's are like rocks nowadays. I've lost all the 'stuff' (fat and skin) I could grip around them. Tempted to do that XFit workout again as it nailed my lats!!

[ilovethe80s]

Yup it's frustrating. So my bench was pretty tonk by time I got round to doing it. On the plus side I've notices my tri's are like rocks nowadays. I've lost all the 'stuff' (fat and skin) I could grip around them. Tempted to do that XFit workout again as it nailed my lats!!

sounds like more progress pics are in order Ouch on the gym situation, good for you for being able to find something else to do there though.

[wakechica]

Zilcho energy today.

I don't get how I can have 5 weeks off, feel great and lift strong. I start training again a little bit and lifts and energy go down. I went to bench today and felt tonk.

52.5 flew up but could I do 55 - NO.

Bench
5@30,40
3@45
1@50, 52.5
1@50

I have zero motivation to do anything else today. I'm just so tired. I'm trying to keep eating plenty to keep my thyroid healthy (apparently it needs calories to work, of which I eat plenty) but I'm just so worried I'm going to put on the body fat again.

[Sawa3]

Zilcho energy today.

I don't get how I can have 5 weeks off, feel great and lift strong. I start training again a little bit and lifts and energy go down. I went to bench today and felt tonk.

52.5 flew up but could I do 55 - NO.

Bench
5@30,40
3@45
1@50, 52.5
1@50

I have zero motivation to do anything else today. I'm just so tired. I'm trying to keep eating plenty to keep my thyroid healthy (apparently it needs calories to work, of which I eat plenty) but I'm just so worried I'm going to put on the body fat again.

I've seen several people start making sure thee multi has iodine in it or they use a separate iodine supplement. Keep at it. Hang in there!

[wakechica]

Back once again....and I'm injured.

Before I went away, I had a rely good bench sesh that I didn't post. 5x5@40 followed by 3 singles @50kg

I've twisted my knee, not sure if I've done the cartilage ((((((