On Wednesday, I’m training with Laurence Shahlaei AKA Britain’s strongest man! For those of you that watched the World’s Strongest Man finals, he was the one who tore his quad while absolutely beasting it up in the squat event. One of my lifting partners was given a session with him as a Christmas gift, and she kindly invited us to join her. We are taking the train out to Swindon for a two hour session with Laurence.
I’m so excited!! I’m taking Monday and Tuesday off in preparation, and I’m going for a sports massage tonight. I’ve gone and hurt my wrist while pressing, so I’m hoping it feels better by Wednesday.
Tuesday – Killing time
Front squats: 20kg x 8, 8, 40kg x 5, 5, 50kg x 5, 5, 55kg x 3, 3
Split squats: BW x 15 x 3
Pistol squats: 10 x 3
Single leg hip thrust: 10 x 3
Band chin ups: 8, 6, 5, 5
I knew I was training Wednesday and Thursday, but I wanted to do something so I went to the gym to do lots of mobility, light squats and some bodyweight work. I actually got crazy DOMS from this workout, so maybe I’m on to something…
Wednesday – Pressing
Narrow log press: 30kg x 5, 35kg x 5, 40kg 5
Wide log press: 40kg x 4, 5, 42.5kg x 3, 45kg x 1, 42.5kg x 5, 4, 5
Single arm dumbbell press: 17.5kg x 5, 20kg x 5, 22.5kg x 4, 4, 4 (per side)
Crucifix with 6kg dumbbell: 6kg x 30 secs, 24 secs
Band dips: 5, 6, 6, 6, 5
Face pulls: 45kg x 12 x 3
My wrist was a little tender when I started this session, but I stupidly kept pressing with the wide grip (I blame my lifting partner for encouraging me 😉 ). It was my third session using the wide handles, and I think I just did too much too quickly. My wrists are used to pressing straight up, not up and out.
The good thing is I’m finally getting my double dip right, so I’m holding off on the heavier sets for a while. I did make one attempt with 45kg but I lost all leg drive, so I dropped the weight back down.
Thursday – Deadlifts
Axle bar deadlifts: 70kg x 5, 5, 82.5kg x 5, 92.5kg x 3, 105kg x 3
Back squats: 20kg x 8, 8, 37.5kg x 5, 45kg x 5, 60kg x 3, 70kg x 3, 77.5kg x 4
Walk outs: 90kg, 100kg, 110kg, 120kg x 30 secs each
I was running late and didn’t get to warm up, which is never a good idea before squat day. I was following my regular 5/3/1 programming for deadlifts, and right before my last set, realised I should have dropped the weight considering we were using an axle bar. Of course, that mentally screwed me up, and I had to take a short break between my first and subsequent reps to get my shit together.
Without warming up properly, squats were brutal. I don’t think the first rep of my final set counted, as I had a moment of panic going down thinking that I wouldn’t get back up.
Saturday – events training
The three of us arrived half an hour early to play with the tyre, which we have now discovered weighs 165kg. I almost wish it was heavier – it’s a bloody monster to get up! I will have to take a picture. We then did 30 seconds on/30 seconds off rotating through a sled drag, 15kg dumbbell shoulder press, battle ropes, bashing the sledgehammer, farmers walks, hip thrust and sled push. We did three rounds and then I went to dance class covered in mud, as per usual!
I felt surprisingly energised despite skipping breakfast – I think because we had all gone out for dinner the night before and had ribs, baby!
We each had a full rack of ribs and 18oz sundae, and devoured every last morsel. Our waitress thought we were animals!
Sunday – Bro Day
Bench press: 20kg x 10, 30kg x 5, 32.5kg x 3, 37.5kg x 3, 42.5kg x 5
Seated cable row: 40kg x 15, 15, 50kg x 12, 12
Band chin-ups: 7, 7, 5, 5
Lat pulldown: 40kg x 15, 15, 50kg x 12, 12
Dumbbell curls: 7.5kg x 15 x 4
Dumbbell lat raise: 5kg x 15 x 3
Face pulls: 45kg x 12 x 3
I didn’t want to hurt my wrist right before our session with Laurence, so I took it super easy during this workout with light weights and lots of ‘bro’ exercises. I watched the other three press logs with jealousy, and enjoyed my wicked pump!
Have you ever trained with someone you admire? Do you believe in ice cream magic? 😉