I’ve already announced the news on Facebook and Instagram, but in case you missed it: I officially signed up for the new competition! I went with my gut instinct and, once I knew I had the support of my coach, I backed out of the other comp. Now there is no way back! As I said in my last post, this will hardly change my training at all but I will thankfully become a lot more relaxed about my eating.
Last week’s workouts looked like this:
Monday – Back with trainer
Deadlifts: 50kg x 5, 5, 70kg x 3, 80kg x 3, 90kg x 1, 100kg x 1, 110kg x 1 (huge PR for me!!!), 90kg x 10
40kg log cleans: lots of technique work (I’m having trouble flipping the log straight from my legs to my chest, rather than rolling it up my body) and then 4 sets of 3 reps, then switched to the 35kg log for max reps
Stone practice: I did about 20 minutes of practice with the 45kg and 60kg stone, generally 4-5 reps at a time
Explosive bent over row: 40kg x 10, 50kg x 8, 60kg x 5, 70kg x 5 (who knew I could row 70kg!?), 40kg x 8
35kg bag carry: This was my “finisher”, which I had to laugh at because in my mind I was already finished! I did 3 carries for max distance
Tuesday – Shoulders (I did this workout after carrying a keg for 45 minutes, so I was feeling exhausted before I even began!)
Log press: Practicing my leg drive and double dip, 2 sets of 5 reps @ 30kg, 2 sets of 3 reps @ 32.5kg, 2 sets of 3 reps @35kg
Standing barbell overhead press: 25kg x 3, 28kg x 3, 31.5kg x 3
Single arm dumbbell press: 12.5kg x 5, 15kg x 5 x 3 (per side) (left side still sucks big time!)
Seated barbell strict press: 15kg x 10, 20kg x 8 (shoulders were useless by this point!)
Kettlebell clean and press: I stole this idea from Helen – 100 reps without dropping the weight. I used a 8kg kettlebell and switched arms after every 10 reps, and it took me 6:40
Wednesday – Events day with trainer
I have no idea how many reps/sets I did, but we practiced the following exercises: sled drag, sled pull, bag carries and keg toss. I’d never worn a harness to pull a sled before, so that was fun! We stacked weight on the sled and then Mike sat on top. Pulling a 115kg man behind me got some extremely weird looks in the park (what else is new?!).
We discovered my weak point is my calves. You get a wicked pump in your legs doing pulls and drags, and it really is a mental battle to keep going. My calves were cramping like crazy and they still hurt today! I don’t even know how to fix this other than practice, practice, practice. One of my advantages is I’m pretty quick when it comes to sprinting/carry events, so I’m going to add in a couple of days of sprint work per week to really maximise it.
Thursday – much-needed rest day!
Friday – Back
Rack pulls (just below knee height) with the axle bar: 50kg x 8, 70kg x 8, 90kg x 6, 6, 6 (I haaaaate the axle bar. That is all)
40kg log cleans: 4 sets of 5 reps
Single arm DB row – 17.5kg x 15, 22.5kg x 10, 8, 8
Cable woodchop – 3 x 10 @ 15kg
Saturday – dance class and cider-fuelled recovery!
Sunday – A random workout with Rob
Paused bench press: bar x 12, 30kg x 10, 40kg x 5, 45kg x 3, 3
Log: 30kg x 5, 5, 5, 32.5kg x 3, 35kg x 3, 3
Hip thrusts: 3 chains (no idea what they weigh, probably around 15kg each) for 15-20 reps x 3
Mucking around with the atlas stones: no sets/reps, just showing Rob how to lift them
Crazy bis and tris finisher: superset cable bar curls with rope pushdowns, starting at 50 reps each, then 40, 30, 20, 10. Insane pump!
My body is still adjusting to this new style of training, although I have to admit the pain was a lot worse in week one than in week two! Thank goodness I didn’t have to deal with any crazy lower back pain again, as that always scares the crap out of me.
The worst pain was actually caused by the atlas stones. On Monday, I had blood running down my arms within two minutes of starting stone work. At one point towards the end I cried out in pain when I went to pick up the stone, and Mike thought I had hurt myself. It was just so difficult to pick up the stones when my forearms were already bleeding. He told me I could stop but I told him I wanted to finish the last set. He called me a beast, but in hindsight I was a dumb beast because I couldn’t practice stones for the rest of the week!
The competition is on September 8, and will be here before I know it! Next weekend we leave for Montenegro and then I’m off to Ibiza. When I get back there will be less than three weeks to go until the comp! I watched some videos yesterday and it scared the pants off of me. Coach says fear is good though 🙂
I just quickly wanted to touch on my diet, which I may expand in a future post. I wasn’t hardcore dieting before, but I felt like I was holding back and not eating like I should have been in order to hit that lower weight class. I was hitting around 2000-2300 calories a day yet constantly worried that I was eating too much and that I would gain weight. Despite feeling leaner, I weighed myself on Friday and I have gained a kilo! To be back in a situation where my happiness was completely linked to the number on the scale was not a good place to be.
I’m relieved that I have freedom to eat more without worrying about weight gain (72-73kg tends to be my body’s ‘happy’ weight, and I rarely go above it even when eating a lot). I’ve increased to around 3000 calories per day, but I don’t track – I just eat when I’m hungry, which some days is more than others. I’m also very relieved that I don’t have to be ‘that girl’ dieting on vacation.
Rob keeps joking that I’m going to be eating more than him (at some meals I certainly do, but over the course of the day he slightly comes out ahead). My response is always, “lift big, eat big, baby!”
Did anyone hit any PRs last week?
PS. I’m going to post less photos of my food here, as my Instagram has more than enough!