Last week I had a few unintentional PBs, which are always pleasant. I tried a few new exercises and made some new training friends 🙂
Tuesday – Pressing with trainer
I don’t record these workouts, but it was another session of hammering my log pressing. Mike changed his mind halfway through – at first, I was just going to keep the weight light and focus on technique, but then he decided he wanted me to go for a weight PR because I was looking strong.
My previous PR was 45kg so we stuck on some baby plates and went for 46kg. It didn’t go up. That being said, my technique is looking a lot better already and I’m using my legs less and less.
We set a goal for me to achieve by the time I go away at the end of the month: six reps with the empty 40kg log. Once I get back from Oz, he wants me to hit 10 reps at 40kg, and then I should be able to naturally get 50kg up. That sounds so huge!
We also did some strict pressing, both standing and seated. I sat with my legs straight out in front of me, hooked under the rack, to completely take my legs out of it and fully isolate my shoulders. I felt like a weakling strict pressing 25kg!!
Wednesday – Legs
Back squats: 20kg x 5, 5, 40kg x 5, 52.5kg x 5, 60kg x 5, 70kg x 8
Walk-outs: 110kg x 20 secs x 3
Step-ups: 25kg x 10 x 3 (per side)
– superset with single leg deadlifts: 20kg x 8 x 3
Single leg hip thrust: 8 x 3 (per side)
– superset with farmers walks: 30kg x 30 secs x 3
I’m pretty stoked I got 8 reps with 70kg. I’m pretty sure the most I’ve done at that weight is 5. Gotta love 5/3/1!
This was the first time I’d tried walk-outs (where you just load up the weight and walk back in the rack as if you are going to squat, but hold it instead). This was bloody hard! My knees were shaking and I could barely breathe after only 20 seconds. The idea is to get used to having a heavy load on your back, so when it comes time to squat it feels super light. I can’t ever imagine being able to squat that much weight!!
Deadlifts: 50kg x 5, 5, 70kg x 5, 80kg x 3, 90kg x 3, 97.5kg x 7
Front squats: 20kg x 5, 40kg x 5, 50kg x 4, 55kg x 3
– superset with blue band chin ups: 6-8 x 4
Barbell hip thrust: 40kg x 15, 60kg x 8, 80kg x 8, 20 (in 75 secs)
Single arm DB row: 20kg x 12, 22.5kg x 12, 12
Light log technique: 30kg x 5 x 4
The UK is hosting the world’s first hip thrust championship. The owner of my gym wants me and a few other ladies from the gym to enter. The only problem is that the comp is in Manchester (way outside of London) and on the day of my dance Christmas party (I need to conserve my energy for that!).
The comp is max reps in 90 seconds at 80kg (for my division – the over 60kg category; the under 60kg division has to do reps with 60kg). After much banter – and encouragement via IG from Bret Contreras himself! – I thought I better at least give it a shot before committing to anything.
The booty burn is unbearable. I think I did 10 reps before my hammies and glutes starting cramping. I waited about 30 seconds before finishing off another 10 reps. I beat my score on Sunday with 30 reps, but I could probably aim for 40 in a competition environment. I screamed the whole way through my set on Sunday ha. If everyone threw in one set of these every week, the world would be inhabited by people with amazing asses!
Narrow log press: 30kg x 5, 5, 35kg x 5, 40kg x 3
Wide log press: 40kg x 3, 3, 42.5kg x 1, 1, 40kg x 4
Axle press: 27kg x 5, 42kg x 2, 2
Crucifix: 5kg dumbbells x 55 secs, 45 secs
Face pulls: 45kg x 12 x 3
Barbell hip thrust: 40kg x 12, 80kg x 30 (in 90 secs)
I had a big night Friday, so I literally didn’t get out of bed all day Saturday :S Consequently, I wasn’t in the best shape on Sunday but had to pull it together as I was training with a new strongwoman friend as well as my regular training partner. I love making new friends through lifting! She did amazing for her first time on the log and I can’t wait to train with her again 🙂
We all attempted max reps with the hip thrust. Seriously, you need to try it! 90 seconds is an excruciatingly long time. I think we all stopped at 30 seconds and said “seriously?!” when we found out how much longer we had to go!
We also did the crucifix and, unlike last time, managed to put up somewhat of a respectable time without giggling. Why do people not like the gym when there is all this fun to be had?!
Have you ever tried max rep hip thrusts with a heavy weight? Would you enter the competition?