It’s now exactly 28 days until the BNBF British Final where I’ll be competing in the Miss Physique (bodybuilding) category alongside six other women.
This morning, I met up again with Ben who carried out my biosignature test last week (I blogged about it here). He kindly agreed to train me, since it was leg day and his facility is based at a Gold’s Gym, so there’s plenty of fantastic bits of kit there which I don’t usually have access to.
Last week, he took me through a session incorporating the trap bar, squat rack, hack squat and incline leg press. Ace!
This week, this is what he had in store:
6 sets proper (“ar$e to grass”) squats: 30kgs, 30kgs, 35kgs, 40kgs, 42.5kgs, 45kgs
3 sets of split squats holding 2x8kgs dumbbells
Glute/ham raises superset with hack squats (30kgs, 40kgs, 50kgs)
Then this horrid little finisher Ben had dreamed up:
20 deep body weight squats, as fast as possible
12 squat jumps
Hold the final squat jump at the bottom for 20 seconds
Immediately up and into the first of the 20 squats…
Do that all three times.
It only takes about 3 minutes and sound pretty easy. I can assure you it’s not (not after the leg session anyway!) I was yelling in pain and had to walk around the studio afterwards until the stars in front of my eyes went away.
We then did some ab work and I did a round of posing (I need to be doing this every day from now on if I can – and there’s no reason why I can’t!)
Thanks (I think?!) Ben! Great session!
Yesterday was another good day in the world of contest prep. I attended the BNBF’s London “club”, a gathering of BNBF (or aspiring BNBF) athletes and some very kind BNBF Pros/judges/experience competitors. We met at Monster Gym (what a place!) and I made sure I got there with time to train beforehand (I wasn’t about to pass up that opportunity!)
At the club, there’s plenty of time to ask any questions and get hugely useful answers before we’re put through our paces. Then we pose and pose and pose again. Some of you might think posing is easy (it’s a bit of a misnomer really!) I can assure you it’s anything but. We were all running with sweat.
I was with the guys, as Physique posing is more in line with the posing the men do than the posing the Figure (female) competitors do. Some of the guys ended up standing in a pool of their own sweat. Posing is hard work; it’s like another training session. BNBF club is invaluable, a great opportunity to really practice posing seriously and work hard, as well as get some amazing feedback and assistance. Thanks so much to the BNBF Pros and experienced athletes who gave up their Saturday to help us.
I got to see some of my new bodybuilding friends again (hi Sinead, Shaherah, Phem, Annie U!) and meet some new faces. I left feeling inspired, excited and hugely focused. 28 days to go, and I’m ready to attack them all!
Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.