No new PRs last week in training, but lots of god-forsaken cardio. I also confirmed what I already knew – when I spend more time on mobility, my body thanks me!
Tuesday – Squats
Back squats: 20kg x 8, 8, 40kg x 5, 55kg x 5, 65kg x 5, 72.5kg x 8
Barbell walk outs: 100kg x 30 secs, 110kg x 30 secs, 120kg x 30 secs
DB step ups: 15kg x 8 (per side) x 3
Superset with DB single leg deadlifts: 15kg x 8 (per side) x 3
Cable pull-throughs: 60kg x 12 x 3
Superset with back extensions: BW x 12 x 3
I warmed up for 35 minutes beforehand, paying particular attention to my hip flexors. Sure enough, it paid off and I was able to squat without any pain! This was week one of my latest 5/3/1 cycle. I probably could have done more reps for my top set, but who does more than 8 reps of squats? 😛
Wednesday – Pressing
Narrow log press: 30kg x 5, 35kg x 5, 40kg x 5
Wide log press: 40kg x 5, 42.5kg x 3, 45kg x 1, 1, 40kg x 5, 5, 42.5kg x 5
Strict barbell press: 30kg x 6, 5, 32.5kg x 4
Crucifix with 7kg dumbbells: 24 secs, 23 secs
Face pulls: 45kg x 15 x 3
The wide log at my gym has two handles. When I first started using the log, I couldn’t press it at all with the wide handle, so I ‘cheated’ by using the narrower handle. I’ve stuck with this grip as it’s easier and I was seeing good progress. My lovely training partner decided I’m not allowed to use the narrow grip anymore, so I spent this session getting used to the new grip position.
I also discovered that I’m really good at getting my double-dip motion down when I first feel a heavier weight on my chest. When I dropped from 45kg to 40kg, the log felt like the lightest thing in the world and I was able to throw it up like a feather.
Friday – Deadlifts
Conventional deadlifts: 50kg x 5, 5, 70kg x 5, 75kg x 5, 87.5kg x 5, 100kg x 8
Front squats: 20kg x 5, 5, 40kg x 5, 50kg x 5, 55kg x 4
Bench press: 20kg x 8, 30kg x 5, 35kg x 5, 40kg x 8
Band-assisted chin ups: 6, 5, 4
Seated cable row: 55kg x 12 x 4
Lat pulldown: 50kg x 10 x 3
Hello Friday randomness! It was kind of a bro workout, but I saved it with the strength exercises! Again, I could have done more than 8 reps for the deadlifts, but I didn’t push it too much. It’s crazy to think how easy 100kg feels now when I only pulled it for the first time in February 2013. I happily felt no pain at all during either deadlifts or squats, which was a vast improvement from the previous few weeks.
Saturday – Cardio, cardio, cardio!
I inadvertently did 5-6 hours of cardio on this day. I did events training in the morning, which is an hour class, with a 45 minute walk each way. I then got the train to dance class, although it was suspended while I was on it and I had to sprint the remaining mile to class. I was 20 minutes late and burst through the door looking quite the sight – red-faced and covered in sweat and mud! I then thought it would be a great idea to walk for three hours around central London… It brought me back to the good old days of being a dancer and runner where 5 hours of cardio in a single day was almost a daily occurrence!
Events training itself wasn’t so bad, and definitely an improvement on last week as I didn’t want to hurl the whole time! We worked in twos and threes, spending 3 minutes at each station doing one lap each. There were five stations in total: sled drag, prowler push, farmers walks, sprints and bag carry. We had two minutes rest at the end of it, and then did it again.
We finished by playing around with the tyre. It apparently weighs 150kg but I’m not convinced! The one I’ve used at my gym is 130kg and that flips over like a pancake. This new one was a complete bitch to get off the ground, and it seems to be twice the size. So one of them has to weigh either more or less.
Sunday – Pressing
Axle clean and press: 27kg x 5, 32kg x 5, 37kg x 5, 42kg x 3, 44.5kg x 1, 47kg x F, F
Wide log press: 40kg x 3, 5, 5, 5
Face pulls: 45kg x 15 x 3
I spent the first half hour wondering why I felt incredibly weak, before remembering that I did all that cardio the previous day. No wonder my body was exhausted! I almost got 47kg up again, but my shoulder pulled back slightly and I dropped the weight in fear of hurting myself. On my second attempt, I was too wary so of course I failed it.
There are a few comps coming up which I would love to do, but sadly can’t. Of course, there is Britain’s Strongest Woman on March 1, but there is another London comp on March 16 I would have done, if only I was in the country. The London/southern qualifier for England’s Strongest Woman is on April 14, so I will hopefully be back in time to do that. The weights aren’t too heavy but the competition is fierce!
Do you struggle to do more than 8 reps? (Please tell me it’s not just me!) What’s the most amount of cardio you’ve ever done in a day?