I only got three workouts in last week, but one was so mediocre I don’t know if it counts! For some reason, I was thinking that things slow down in December but last week was crazy between Christmas parties and catching up with friends before I fly back to Australia. I didn’t even have time to train with my coach! I fly out in two weeks, so I will be making the most of my workouts until then as I don’t know what kind of gym I will have access to. If any of my Perth readers have any suggestions, I’m all ears!
Tuesday – deadlifts all the livelong day
Axle deadlifts: 50kg x 5, 70kg x 5, 5, 85kg x 3, 95kg x 3, 105kg x 1, 110kg x F, 1
Sumo deadlifts: 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 3, 105kg x 3, 110kg x 2
Bent over rows: 40kg x 15, 45kg x 10, 10
Band-assisted chin-ups: 7, 6, 5
Band-assisted pull-ups: 4, 3
This was another workout with Emma-Lee (she recaps all her workouts on her blog too, so you can read this twice! ha). We started the deadlifts with an extra thick axle bar, but quickly realised our mistake when I could barely get 70kg up. I got my first attempt at 110kg just past the knee but lost my grip. You have to be quick with these or you lose the bar!
Eight sets of deadlifts clearly weren’t enough so we did some sumos for fun. I find sumos a lot easier (I’ve never done 110kg for a double before!) but I try not to get too comfortable with them as a lot of competitions don’t allow sumo stance.
After our backs were well and truly fried, we called it a day and got burgers!
I started Paleo again last Monday, hence the bun-free burger. Don’t judge me!
Wednesday – Pressing
Barbell push press: 20kg x 5, 30kg x 5, 40kg x 3, 45kg x 1, 47.5 – F, F, 45kg x 1, 40kg x 6 (from the floor, in 75 secs)
Single arm dumbbell press: 20kg x 5, 22.5kg x 3, 25kg x 3 (per side)
Crucifix with 5kg dumbbells: 40 secs, 35 secs
A mere 12 hours later I had to haul my sorry butt out of bed and take part in a pressing challenge with one of the guys at work (this was after arm-wrestling another one of my colleagues on Monday… apparently they like competing against women!). My back was pretty stiff after deadlifts and I don’t function well early in the morning, so it wasn’t my best performance. The dumbbells at work felt wicked light compared to the ones at my gym, so I didn’t get too excited about my 25kg rep PR (I’ve only ever done that weight once for one rep on the right side only).
Although I was beaten in the push press max weight challenge, I saved face by winning the crucifix face-off. Worst event ever.
In a totally out of character move, I went for a run on Wednesday night! It was freezing but so beautiful outside, and I couldn’t resist the random urge to run. Plus, when my back is sore I find cardio helps a lot. I wondered why there were no runners out (usually it is crowded running by the Thames) until I saw the black ice everywhere. Whoops! I managed to run intervals for 30 minutes without any face-planting.
Friday – AKA should have gone home
Squats: 20kg x 8, 8, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5
Yellow log: 30kg x 5, 5, 35kg x 5, 40kg x 3
Red log: 40kg x 1, 3, 3, 42.5kg x 2, 3
Bench press (5/3/1): 20kg x 5, 32.5kg x 3, 36kg x 3, 40kg x 5
Cable row: 110lbs x 12, 12, 12
Strict barbell press: 30kg x 5, 5, 5
Dumbbell overhead extension: 15kg x 10, 10, 10
– superset with hammer curls: 10kg x 10, 10, 10
For some unknown reason I was bloated as hell on Friday afternoon. My body was also not happy with me for doing sprints, and I had super tight calves, hamstrings and hip flexors. I had originally planned to train legs but scrapped that idea when I almost failed my third rep at 65kg for squats. I was on the third, max-testing week of 5/3/1 for squats, but sticking to the plan would have been a disaster.
I somehow managed an unexpected PR, as I’d never done 42.5kg for reps before. Aside from that, I spent most of the workout lying on the floor. I should have just gone home but I knew I wasn’t going to be able to train for a few days so thought something was better than nothing. Enter tris and bis. Curls>squats, says every bro ever.
I wore heels all night Friday and Saturday, so my calves are even tighter now! Whoops.
Not as high as these ones!
This week I think I’ll be hitting the gym five times so I have plenty of time to make up for last week’s fail whale. It’s my last session with my coach until I get back from Australia, so I’m hoping to get my 10 rep log press!
If you are a runner, how do you muster up the strength to train legs? Ditto if you wear heels!?