Last week was my first week back in the gym after the competition and my surgery. I actually started the week feeling strong and forced myself to hold back in the gym, but I felt really weak today and yesterday. Grr! All I want is one normal week of training – is that too much to ask?!
I’m not following any particular program at the moment. I should be setting a better example but I’m just throwing together exercises once I get to the gym. I hit my whole body most days, and of course practice the events for my next comp. The only thing I’m yet to practice is the tyre flip, as the tyres at my gym are currently trapped behind a car. I haven’t flipped tyres in almost three months so I desperately need to practice!
Sunday – first workout back!
Back squats: 20kg x 8, 40kg x 8, 8, 60kg x 3, 3, 70kg x 3
Narrow log press: 30kg x 5, 5, 35kg x 3, 37.5kg x 3, 40kg x 2
Bent over barbell row: 40kg x 8, 50kg x 8, 8, 8
Deadlifts: 50kg x 5, 70kg x 5, 80kg x 3, 90kg x 3, 100kg x 2
Olympic cleans: 30kg x 5, 40kg x 3, 42.5kg x 2, 45kg x 1
Bench press: 20kg x 12, 30kg x 10, 40kg x 4, 45kg x 1, 50kg x 1
Dumbbell holds (for grip): 35kg x 20 seconds x 3
Purple band-assisted chin ups: 4 x 4-8
Cable woodchop: 20kg x 10 x 3
Hanging leg raises: 10 x 3
This workout was good but annoying. I wanted to do more but (TMI warning) my mouth had finally stopped bleeding and every time I got to the final rep of deadlifts it started feeling moist (haha, moist). I felt so strong and was dying to do at least 110kg but I held back.
The other highlight of this workout was that I got to work in with a guy for my bench press. I have worked in with men for squats and deadlifts before but never thought my measly bench would be enough to keep up with the fellas, especially now that I can’t go to max effort. I have benched more than guys before, but they were all newbies or elderly so it didn’t count. This guy was fit and worked out! So even in my weakened state, I left the gym feeling proud 🙂
I also threw in some ab work for the first time in months. The next day I thought I had broken a rib or something, but remembered those damn leg raises. I also want to work on my chin-ups again (haven’t done them since I started strongman training!) so I threw in a few sets at the end of all my workouts this week.
Wednesday – Pressing with Anna
Narrow log: 30kg x 5, 35kg x 3, 40kg x 2
Wide log: 40kg x 1, 42.5kg x fail, fail, 40kg x 2
Narrow log 35kg AMRAP in 60 seconds: 8
Axle clean and press: 37kg x 5, 42kg x 3, 37kg x 5
Axle cleans: 42kg x 1, 45kg x 1, 47kg x 1
Single arm dumbbell overhead press: 15kg x 5, 17.5kg x 3, 20kg x 1, 2, 22.5kg x fail, fail, fail, 20kg x 3
Blue band-assisted chin ups: 3 x 6-8
I love training with Anna. She kicks my butt on everything and I feel bad when I complain about my weights when she’s over there log pressing 62kg and single arm pressing 37.5kg. Eek.
I was SO pissed that I cleaned 47kg. Why would I be pissed off about a PR? This was a straight clean. In the competition, I failed a 50kg continental clean, which by definition should be easier. Any kind of clean and pressing is still very much a mental obstacle for me, so I’m constantly working on improving my attitude.
I came *this close* to getting 22.5kg up on the single arm press. I can’t believe how much stronger my shoulders have gotten, considering only a few months ago I was barely dumbbell pressing 14kg.
Rack pulls: 60kg x 5, 80kg x 5, 90kg x 3, 100kg x 3, 105kg x 3
Barbell glute bridge: 50kg x 12, 70kg x 10, 10, 80kg x 8, 90kg x 8
Blue band-assisted chin ups: 3 x 5-7
Pistol squats: 3 x 8
Single arm dumbbell row: 15kg x 15, 20kg x 10, 10
Again, kept things relatively light as I didn’t want to hurt myself. This was also the day I was freaking out about my eye, so I didn’t want to push it.
Deadlifts: 50kg x 6, 70kg x 5, 85kg x 3, 100kg x 1, 1, 1
Strict barbell rows: 40kg x 12, 12, 12
Axle clean and press: 37kg x 5, 5, 27 kg x 5, 5, 5 (working on technique)
Farmers holds from a deficit (owwww!): 40kg x 20 secs, 50kg x 20 secs, 60kg x 25 secs
This workout was pitiful. 85kg deadlifts felt rough and I had to double check the plates to make sure I hadn’t put too much weight on. My back was really stiff for no apparent reason so everything felt awful. I had originally planned to work up to max weight and then do some AMRAP sets to practice for the comp, but I sensibly backed out of that plan.
My hands are really cut up so farmers were excruciating. Not only do I have callouses to deal with, but also a blister on my middle finger which gets pinched every time I pick up a weight. Marvellous.
Today’s workout was no better, but I’m hoping that after two days of rest I will finally be feeling better. I’m hoping that my coach will be able to train me either this week or next, as I desperately need some help with pressing! I’m hoping to back out of the 45kg log during the comp, but we’ll see if he lets me.
I’ve been eating like an animal as usual and thought I might have gained weight seeing as my workouts haven’t been as intense as usual.
However, I weighed myself today and I have actually lost weight! More eating it is 😉
Do you ever have ebbs and flows in your strength?