I am not making progress lasses - what to do?

[ThatVikRinA22]

hey ladies - tis i again, sorry to be a stuck record but you know the whole push/pull police test saga....(that i failed the pull by 2kg)

ok - so having realised i was not making progress with the pull test i have changed gym to an excellent facility where the owner is an ex army PT trainer, and sport scientist, he runs sport injury clinics, and really knows his onions. the equipment is more in keeping with the test i will be doing.
he is working on strength training for me, but, i fear i now only have a couple, maybe 3 weeks before the next test.

i can hire a personal trainer from this gym. im not sure if it would be a good idea or not.

my programme now is
10 mins warmup on Xtrainer

3 x 6 reps seated row

3 x 6 reps upright seated row

3 x 6 reps chest press

1000mtrs rowing - power and pause technique.

3 x 6 dead row things that i cant remember name of but exercise back

750mtrs on ski erg machine (kills arms!!)

10 more mins rowing

4 x 6 chest press using 2 10kg weights

3 x 6 squats with 12kg weight in each hand

cooldown and stretch,

i then have a protein shake after each workout.

this i am doing 3 times a week with cardio training in between. trouble is i am still not convinced i am getting strong enough quick enough for the up coming test. it was suggested today by the gym manager that i could hire a personal trainer - do you think this would help at all? i realise that they can make sure the techniques etc i use are good, but if they are just going to stand over me while i do this self same routine i cant see how its going to help?
plus - its very expensive, but i have to say i would do it if i thought it would get me though my test.

what do you think? is there any more i could be doing?
cheers in advance.

Sounds like you are doing the right things.

Maybe have 1 personal training session and see if you feel it would be of benefit - definitely worth getting your technique checked (which you should be able to get done by gym staff without booking a pt session)

And think positively - do not under estimate the power of positive thinking

Wishing you lots of luck.

ive get a free personal training session per month so got one booked for weds.

am going to talk to gym blokey tomorrow and ask his advice - though i cant help feeling they are there to sell their services. if he was going to do something radical to get me through the test id do it, but not if its just to stand over me while i do the routine he has set.

i am so fed up with this now - its just 2 poxy kg standing in the way of a new career and its doing my head in that i cant do it!

I agree that having a session to check your technique will definitely be beneficial, and whilst you are having that session that talk to them about what they would do if you were to have regular sessions. One thing they will be able to do is make sure that you are always using heavy enough weights to challenge yourself, especially on things like the chest press where they will be there to spot you. You have two more attempts at the test don't you? Maybe if you do not manage it this time then hire the personal trainer before the next one. Remember, you only failed by ONE kg last time and you have been doing plenty of training since then.

How did the person who put your session together decide on how heavy the weights should be that you are using? And did he tell you when you should start to up the weight? There is no point in lifting the same weight for the next three weeks.

Is the 'dead row' thing a romanian dead lift with bent over row?

Have you been keeping a training log? If so what weights were you managing to row and press when you started training, and what weights can you manage now? Looking at that should give you some encouragement to show you how far you have come. If you haven't been keeping a training log, then start! Not only can it be motivational but can also be useful in making sure you don't stay stuck doing the same exercises/weights/reps for too long.

oh good lord above help me

see
this thread

any ideas how i train with a mahoosive bloody bandage and stitches?

the personal trainer was a goer btw. intend to book 5 sessions if i can make use of them with stupid finger - am hoping bandages can come off by thursday - i do have good healing skin.

Oh god , you are not having much luck are you. That must have bloody hurt. Just holding a 12kg dumbbell makes my hands hurt, cannot imagine what dropping one on my finger would feel like. Can you rearrange the test date if you cannot train? Don't worry about a week off though, all your strength and the muscle you have been building is not going to just suddenly disappear overnight.

Do you just have to pass the pull test this time, and do you have to do the push part again?

i have to do the whole thing again - the bleep test, the push and the pull., though im not too worried about the push anymore, as i know i can do that bit, and the running is ok too - i am fitter now than i was when i passed it first time.
i did a 5k run tonight. felt good tbh. re the weights - i definitely do better with some one yelling at me!

before the accident yesterday i was lifting 20kg dumbells. trainer said not many people can just walk in and do that - so he says its all in my head.

ive got to relax about it and stop thinking that i cant do it. its just easier said than done.

finger got redressed today and was healing really well already. im going to do my training session tomorrow, it will be fine im sure.

onward and upward.

Which force are you applying to? I only ask because if you are near me I could arrange for you to do a practice push pull test before your real one.
I did some press ups to help me gain the required strength.
There is a technique for using the testing machine and it's important that you do it right or you will put yourself at a disadvantage.
Make sure you are at the right height - you need to be able to direct all of your strength at the machine rather than pushing up or down! Make sure you are comfortable.
When doing the first few pushes / pulls you are setting your distance so be sure that you don't over stretch yourself.
Keep your feet planted firmly on the floor and try to power through your legs as well as your arms.
Don't watch the outcome of your first push/pull as you generally don't get the same for each one. It takes an average. Watching the outcome can just distract you.

Good luck!

south yorkshire funky.

im doing press ups. feet are planted. height is ok (instructor checks that and adjusts) - the pull tho - you cant take any of it through your legs or you end up pulling yourself off the chair??(i found out!!)

and im gonna close my eyes next time!

How was your session?

well- i didnt think he had worked me that hard tbh,
but today i can hardly move my arms! my back, sides, shoulders and upper arms are really feeling it. he worked each muscle group in isolation, so i did bicep curls, some stuff using a bar, some lat pulldowns, some seated rows, some free weights stuff, and a hand bike. i really am feeling it today where i dont normally after a workout.

so he must have worked me. im going to have some personal training sessions. am just plucking up courage to phone recruiting to ask when next fitness is going to be....will try and time it right. its quite expensive, but im not sure how many to book. you have to book 5 or 10. 5 is £140, 10 is £270, so not cheap, but if i could get through my test it would pay for itself. i dont normally ache like this so im thinking it must be a good thing.

ive booked a set of 5. this had better blooming work...

actually something is working - ive just done 15 full press ups. no wobbling. no caving in and collapsing! 15! yay!

ive also resorted to getting DH to hold a broom handle, me sitting on a stool against the wall and lettimg me push and pull the handle - he says ive massively improved.

I'm sure you will pass, you have made significant gains in strength since you started. You just have to believe in yourself. Really of your personal training sessions, I would love to have some.

And for the full push ups, now you can start elevating your feet when you do them!

elevating my feet! how!!! levitation is not my strong point!

ive got my next date for fitness...i wish i wasnt so nervous.

Put your feet on a step or something, so then more weight is shifted onto your arms so you are increasing the amount you push, and upping the difficulty. Best of luck for your next test, you WILL pass it. Do you think the hypnotherapy has helped?

if im honest? i dont think so, but i do sleep really well listening to the let go of stress cd she gave me - if she had tailor made me a CD to listen to every night saying "you will pass the test" i bet it would have - i definitely got hypnotised - but just dont think the trigger thing she tried with me worked (i am supposed to feel a certain way when i squeeze my thumb and finger together) and i dont think that bit worked.

ive done a 5k run today and just tested myself pushing and pulling 35kg. i went to my old gym (membership hasnt yet run out) where i can do it but the position is so different, its not like the police test.

ive got my personal training sessions next week at new gym. fingers crossed.

i am having kittens. i have just scratched the very expensive laminate floor trying to pull DD on a chair while she clung on to the sideboard for dear life with a couple of dumbells in her lap...

i think im taking this tooooo far!

first personal session done.

why cant i just be more confident? i am trying to remember what the heck i did the first time i did the pull test and i passed it....

on the tries where i have not managed the 35kg i have leaned back. trainer tonight said that will be using my lower back which has no strength.

so im having a practice on friday. i will endeavour to use only my arms and see what difference it makes. how in gods name did i do it the first time round????? why cant i remember what i did and just do it again! [ angry]

that should be !!

Trust in all the training you have done. You know you are stronger now than you were when you first started, you CAN do this. Think about the positive things you have achieved in the last few months. You've gone from not being able to do push ups to knocking out 15 full ones, that is huge gains in strength. What were you originally lifting on the seated row when you first went into the gym? I bet you have increased that hugely as well. Try to stop wandering about what you did that last time and just try that you are strong enough to do it this time. Aren't you meant to be picturing crowds of us cheering you on??? Good luck with the practice on Friday, I hope it helps to give you some reassurance in your own abilities. What is your personal trainer like?

personal trainer - they have varied tbh. the gym owner is brilliant. the sports therapist bloke is really good. the girl i had last night hardly pushed me at all and i dont feel that last nights session really did any good. no aching today.

am off to do programme in a bit and a run - got another personal session tomorrow so im going to say i need to be worked!

Don't worry if you are not aching, it doesn't mean that you didn't work hard enough. I only ache now when I switch to a new workout, and then just after the first session.

Hi Vicar,

Just wanted to wish you luck, not that I think you are going to need it. I am really in awe of the way you have tackled this, have seen some of your earlier posts and then this one; if anyone deserves to get this job it is you.

Do you have a date for your next test yet?

Please believe in yourself, and in the results of all the work you have been doing, you really sound to have come on amazingly.

Good luck.

thankyou so much desertgirl.

i do have a date for next test but its going to depend very much on how i do at the practice session ive arranged. if i flunk it i can feasibly put off the real thing for another couple of weeks.
not sure if the longer i put it off the worse its making me nerves wise though.

i wish i could just breeze in and stop worrying about it. im sure that would do me as much good as the other stuff! i just need to pass it in practice then ill be geared up for the real thing.

well ive had another personal training session which was really good, and i managed to pull 35kg while balancing on a gym ball.

trainer (another different one but she is good) thinks i can definitely do it. (i am stronger than her!)

had a good work out for arms. will go tomorrow and do some cardio work. (running i think - ive still got the bleep test to do!)

feeling more positive today.