A pause in programming

A pause in programming

I’m heading off on holiday this weekend for just over a week, so I thought it would be silly to start a new program now. When I get back, I plan on hammering my squats and deadlifts twice a week and giving my upper body a bit of a break. I also want to add in some regular speed work because I’ve been slacking on the cardio front lately.

After my comp last Sunday, I only felt sore in my traps (that two minute frame hold did me in!). I was itching to get back in the gym, but I forced myself to take at least two days off. I kept my training sessions very simple and easy – tomorrow I want to test my deadlift 1RM, so I need plenty of rest!

Wednesday – Pressing
Yellow log: 30kg x 5, 35kg x 5, 40kg x 3
Red log: 40kg x 3, 1, 1, 2, 42.5kg x F
Barbell clean and press: 30kg x 5, 40kg x 4
Barbell clean: 50kg x 2, 2
Seated DB press: 12.5kg x 7 x 3
Face pulls: 45kg x 12 x 3

Friday – Legs
Back squats: 20kg x 6, 6, 40kg x 5, 50kg x 3, 60kg x 5, 70kg x 3, 75kg x 1, 80kg x 1
Rack pulls: 60kg x 6, 80kg x 5, 100kg x 3, 110 x 1
Blue band chin-ups: 5 x 4
Cable pull-throughs: 45kg x 12, 50kg x 12, 12
Seated leg curl: 65kg x 15, 72.5kg x 12, 12, 12
Back extension holding 10kg plate: 12 x 3

This was the first time I’ve squatted 80kg since my accident! My knee took a lot of my fall and is the only part of me that is still scarred. I finished up my rehab treatment at the physio last month, and finally felt game to test my 1RM. 80kg was my previous 1RM so I wanted to see if I could at least hit that.

I did, and it was pretty easy, but I didn’t want to push myself too much too soon. I’m hoping to hit 90kg by the end of the year (given how much I’ve added to my deadlift and front squat in the past few months, I know some of that will carry over into my back squat).

record board

Got to get some better records up on my gym’s board! 

Sunday – Pressing/Grip
Yellow log: 30kg x 5, 35kg x 5, 40kg x 3
Red log: 40kg x 2, 2, 2
Farmers holds (per hand): 40kg x 20s, 60kg x 20s, 60kg x 60s
Prone incline DB rows: 10kg x 12, 12, 12

I’m glad I kept my farmers light as my trainer partner burst a blood vessel in her hand after 60 seconds at 80kg! I think we scare people in the gym, haha.

I’m testing my deadlift max tomorrow. I’m very nervous considering the last time I did deadlifts I couldn’t even get 107.5kg up – almost 10kg off my personal best!! Based on my performance at my comp last week (21 reps at 90kg), my mathematical 1RM should be around 130-135….. with that in mind, I’m hoping to hit 120, if not 125kg, by the end of the year.

I’m making some nutritional changes too. Nothing crazy! My hormones have been all over the place lately, and I think it might be due to the recent increase in grains and dairy. I’m also hoping to naturally let go of a bit of weight too – nothing more than 3-4kg but now that the competition season is over, there is no need for me to hover around the top end of my weight class.

A few less of these types of meals ;)

A few less of these types of meals 😉

PS. I’m hoping to get my next When Pigs Fly post up at the end of this week, so please send your submissions to tara_pig AT hotmail DOT com. Thanks!

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