The first week of 2014 has been an awesome one for my training, despite all the other crap going on in my life! I hit two PRs last week, for deadlift and overhead press. I also got my arse handed to me during my first events session in months.
Monday – Deadlifts
Sumo deadlifts: 50kg x 5, 5, 70kg x 5, 90kg x 3, 100kg x 2, 110kg x 1, 120kg x 1, 130kg x 1
Rack pulls: 112kg x 5. 132kg x 1, 2
Band chin ups: 6, 6, 5
Prone incline DB rows: 10kg x 12, 12, 12
All day long I had planned for a deadlift PR. I skipped the axle deadlifts this week and foam rolled the crap out of my hip flexors. They are still giving me grief on every set. I can’t pull conventional because it’s so bad, which makes no sense seeing as sumos are more hip-intensive.
I already shared the video last week, but here is my ugly 130kg lift!
Tuesday – Bro Day
Bench press: 20kg x 10, 25kg x 5, 30kg x 5, 32.5kg x 5, 37.5kg x 3, 42.5kg x 5
Strict barbell shoulder press: 20kg x 5, 25kg x 5, 30kg x 5, 35kg x 3
Trap bar shrugs: 60kg x 8, 70kg x 8, 80kg x 8, 90kg x 6
Band dips: 8, 6, 7
Rope pushdown: 30kg x 12, 12, 12, drop set – 30kg, 25kg, 20kg, 15kg for 8-10 reps each
Rope curls: 35kg x 12, 12, 12, drop set – 35kg, 30kg, 25kg, 20kg for 8-10 reps each
Cable upright rows: 25kg x 10, 10, 10
Don’t look at me like that… It was New Year’s Eve and we had to get our pump on 😉 We had planned to bench and do shrugs, so we figured we should top it off with some isolation exercises – including drop sets! It was fun and I had major DOMS the next day. It’s funny how quick this workout was compared to my usual sessions. Upper body is so boring.
Thursday – Squats
Back squats: 20kg x 8, 8, 37.5kg x 5, 45kg x 5, 55kg x 5, 60kg x 5, 70kg x 3, 5
Barbell walk outs: 90kg x 30 secs, 100kg x 42 secs, 110kg x 62 secs
Hip thrust: 40kg x 15, 60kg x 12, 60kg x 27 (in 75 secs)
This was BRUTAL. I’m following 5/3/1 for squats, and I was originally planning to hit 80kg for reps on my top set but my hips were so excruciatingly tight that I held back. I tried to do lunges but couldn’t get back up – and that was just on my warm-up set. I made the wise decision to call it a day.
I spoke to my coach and he thinks my hip pain could be a combination of overtraining and playing favourites. I have been so focused on my deadlifts and overhead pressing – and it has paid off! – but I have been neglecting my squats, among other things. I only saw progress in my hip and knee problems when I squatted twice a week and routinely did mobility work every day. I used to spend 30 minutes warming up before squat day! I have cut way back, not to mention I only squatted two, maybe three, times in the whole month of December. I know what I need to do to improve, so it’s just a matter of implementing it.
Saturday – Events
One of my training buddies, Emma-Lee, invited us to a Super Girl Training session. They run every Saturday but took a break over December. It’s a modified strongman session for girls only. The weights weren’t particularly heavy but it’s extremely cardio-intensive.
It has been raining for the better part of a week, so we were in the mud. I didn’t have the right footwear so the prowler pushes were tough.
There were five exercises: high handle prowler push, low handle prowler push, farmers walks, yoke, and sled drag. We were in partners and worked 45 seconds on, 45 seconds off. We did all five exercises back-to-back and then had a two minute rest, before repeating again. That is a really short recovery period when you are doing exercises like this! Usually, I am used to having more like 4-5 minutes recovery between each exercise, and 15 minutes between rounds. Granted, I am usually lifting heavier weights but this girl needs a long recovery!
I haven’t done any proper events training since my last competition, as my gym lacks the space and they only run park sessions in the summer. After two minutes I was ready to puke! Oh well. It will be good for my conditioning, especially considering I will be heading to dance class right afterwards – covered in mud and all!
Sunday – Pressing
Axle clean and press: 27kg x 5, 32kg x 5, 37kg x 5, 42kg x 3, 44.5kg x 3, 47kg x 1, 1
Seated DB press: 12.5kg x 9, 10, 9
Crucifix with 7kg dumbbells: 21 secs, 28 secs
Face pulls: 45kg x 15, 15, 15
I haven’t tested my axle press max in a while, as I’m usually fixated on the log. I know I need to be pressing at least 50kg with the axle given what I can do with the log. I wasn’t really planning to attempt max weight, so unlike the last one this PR was out of the blue. I’d only ever got 44.5kg up twice before (one rep, on two different occasions) so I was surprised when I hit 3. Next time I will try for 50kg! It blows my mind to know that I’m so close to the weight I only recently couldn’t even clean…
Have you ever done something which made you feel super unfit? Do you like to plan PR attempts?