Ashley Horner's Charlie Mike programme: Do you even lift?

When my gym buddy Bea asked me if I wanted to complete a 6 week strength and conditioning programme called Charlie Mike, I wasn't sure. Ashley Horner is a badass pro-athlete and she lifts heavy - real heavy. Could I do this? I'm still battling with my weight, learning about my body and I just wasn't sure about the level of fitness or commitment...

Turns out that, not only was I completely capable of finishing this programme, I was capable of totally smashing it in the face. I train down at Be X Fitness in Hillsborough with Bea most weekdays and though it is a small independent gym, it has all the equipment we would need for Charlie Mike. The gym wholeheartedly encourages girls to lift, there's none of this intimidating 'boys only in the weights section' vibe and everyone is incredibly friendly. But it was my workout partner that saw me through this beastly 6 weeks! Bea has been so supportive, motivating and patient with me. I lied to her to get out of a 1 hour run, I cried two or three times during workouts because I felt I was too fat, too unfit or too weak and she stuck with me throughout - what a wonder woman!

The programme is made up of heavy lifting and conditioning circuits. You can follow through with a free app on your phone, so it's super convenient. Each exercise comes with a video too which was a real help at times (What's the difference between a clean and jerk and a barbell thruster again?!) And don't for a second think Charlie Mike is cardio-free zone - oh no! Three rounds of 50 burpees anyone?! 

During the first week you have to find out your 1 Rep Max (how much weight can you lift for a single rep) for bench press, push press, front squat, back squat and deadlift. You also have to run a mile and row 1000 metres as fast as you can. These are the things that you re-test in week 6 so you can see just how much you've improved in 6 short weeks. And today was that eagerly anticipated last day of re-testing!  So here goes....

                    

	WEEK 1	WEEK 6	GAIN
FRONT SQUAT	55kg	65kg	10kg
DEADLIFT	80kg	95kg	15kg
BENCH PRESS	37.5kg	42.5kg	5kg
BACK SQUAT	82.5kg	90kg*	7.5kg
PUSH PRESS	35kg	45kg	10kg
MILE RUN	8:37	8:16	21 seconds
1000M ROW	4:29	4:19	10 seconds

 *Just before my 1RM I pulled something in my lower back and I genuinely think I could have squatted more weight, or at least squatted lower -but hey ho, it is what it is. 

My body is changing shape and I definitely have increased muscle mass. But the main gain from this challenge was the unexpected mental strength I brought to each workout. To keep pushing through those gruelling circuits, to just keep trying to complete wall walks even though I can't do more than one, to add more weight on to the bar because trying and failing is better than not trying at all.  And I haven't even mentioned getting up at 5:45am Mon-Fri for the past 2 months!

So! We have 2 weeks off from lifting heavy, then it's Charlie Mike round 2 - oh yes  we're back on it. I'll be sure to post my new 1RM stats again, just in case you're interested. 

Gina x

PS During this programme I also completed my very first Whole 30 and you can read all about my experience and what I learned here.