Another weight training session bites the dust!!

Still feeling tired from this morning the troops gathered again for yet another scheduled session. Everybody's technique is improving every time we train although I have to say, for the first half of the session it was like training in a morgue.

Jordan was shifted to active rest has he has a slight pull on his hamstring and worked his upper body. We will ice his injury for two days and re-assess the level of injury. Progress to contrast bathing and strap for prevention of further injury once he can resume light training. Sports massages for all next week!! (Including me for a change)

There were some other considerations, Amy Thomason has on going back problems that prohibit certain lifts and monique had a sore shoulder. Although they were able to complete the session lighter weights were used and total abstention from exercises that directly inflicted pain on the injured area.

Bench press was to failure today. 30kg on the bar and as many as they could do. I did 60kg for my first set to make it proportional and wacked on 100kg for my second (didn't take long to fail lol). This was the first time in the session everyone began to encourage each other which inturn was a motivator. Two sets to failure pushed everyone to their limits, including me but after we all felt good about it. When benching remember the five points of contact:

Bench Press

• Eyes under the bar
• Good wide grip.
• Both feet on the ground
• Raise chest so both shoulder blades are in contact
• Buttox on bench.
• Spotters lift assist with lift out of rack and you say 'My Bar' to take control
• Lower bar to upper chest and press
• When pushing for that final rep' your buttox may leave the bench!! (If it helps)

The squating when well, doubling up with leg press too. Considering we did the hill today we hit the legs hard again to develop strength and explosive power.

At the end we finished with a pep talk with me reminding them that next from time we're in the gym we encourage and motivate each other the start. I will continue to give technical feed back for continuous development (and safety). It was suggest that music be played. Thy will be done. Have a rest all and be ready for next week as on Monday, we start again. lol

Heart

Heart is the difference between those who attempt and those who achieve

7.30am....................Killer Hill

A misty morning on the hill for another lactate building session. Jordan Thomas and Carla Burkitt were going for six and Monique Etienne and I were going for four. I felt good on the first one making it difficult for Jordan to catch me from our staggered starts. Unfortunately Jordan pulled his hamstring trying and I advised him to rest from todays session and ice it when we get back. Grade 1 tear to the hamstring attachment of the ischial tuberosity (Bony bit in your buttox lol).

The rest of us plugged on with carla feeling the pinch by the fith rep. Monique ran well today, already showing signs of improvement as for me I'm doing ok. Three reps' last week, four reps' this week and dare I say I'll go for five next week.