Training the week after doing a session with Laurence Shahlaei was always going to seem boring in comparison! I hit a rep PR for deadlifts but sadly there is nothing else exciting to report.
Monday – Squats
Back squats: 20kg x 8, 8, 40kg x 3, 52.5kg x 3 x 6 sets
Bottom-up rack squats: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5
Walk outs: 100kg, 110kg, 120kg, 130kg – all for about 30 seconds each
Glute ham raise: fail whale
Step ups holding 15kg dumbbells: 10 x 3
Band-resisted single leg hip thrusts: 10 x 4
Following Laurence’s advice, I worked on exploding out of the hole for squats. I felt super lame squatting 52.5kg but the bonus is I don’t need to rest as long in between sets. If I keep adding 2.5kg every week, I should be squatting 100kg with perfect form in no time!
I hadn’t done rack squats in a long time, so these were rough. My hips cramped on nearly every set and I literally had to crawl out of the rack after each set – I couldn’t make up my mind whether or not this exercise is actually helping me or not. I should start doing my walk outs before my squats so the latter can feel even lighter.
I epically failed trying to use the glute ham raise machine. Thankfully, one of my training buddies was there with me to equally make a fool out of herself and provide some great entertainment for the guys in the gym! My legs are at an awkward length so I don’t fit on the machine properly – I’m either slipping off it completely or I have three-quarters of my quad on the padding. I will have to do these on the floor instead.
Wednesday – Pressing
Axle clean and press: 27kg x 5, 32 x 5, 37kg x 5, 42kg x 3
Axle clean (no press): 47kg x 4, 52kg – F, F, F, 49.5kg x 1
Standing DB shoulder press: 12.5kg x 6 x 4 sets
Bent over DB flyes: 4kg x 12 x 3 sets
We spent too much time gossiping and not enough time working. I psyched myself out on the 52kg clean – it’s a weight I’ve done before and I had no reason not to get it seeing as I did four easy reps at 47kg. I wish there was an off switch for my brain. We had burgers after so it’s all okay!
Thursday – Deadlifts
Conventional deadifts: 50kg x 5, 5, 70kg x 5, 80kg x 5, 87.5kg x 5, 100kg x 3, 111kg x 3
Sumo deadlifts: 80kg x 5, 100kg x 5, 4, 3
Bent over barbell row: 40kg x 12, 45kg x 12 x 3 sets
Band-assisted chin-ups: 6, 5, 6, 5, 5
Cable row: 45kg x 12, 12, 50kg x 10, 10
Straight arm pulldowns: 25kg x 15 x 4 sets
Superset with cable curls: 35kg x 10 x 4 sets
This was my ‘max’ week of 5/3/1, only I didn’t realise that until I’d done three warm up sets! Oops. When I know I’m maxing my deadlift, I like to think about it all day long and eat some extra food. Because of the way my program is set up, 111kg is nowhere near my max (130kg) but it was the first time I’d attempted reps at this weight. I probably could have done one or two more but a few people were watching me and I didn’t want my form to go to hell.
I’m still not 100% used to people watching me lift. I had two powerlifters and one strongman giving me tips and yelling at me to get the weight up. There are some very smart lifters in my gym so I will take any advice I can get!
I decided to finish up with two bro exercises and not once but twice the long bar came crashing down as I changed the pin in the weight stack. Despite this and the incidence with the GHR machine, I swear I’m not a newbie!
Sunday – Pressing
Axle clean and press: 27kg x 8, 5, 32kg x 5, 5, 37kg x 5, 40.5kg x 5, 5
Narrow log press: 30kg x 5, 35kg x 5, 40kg x 5
Wide log press: 40kg x 4, 42.5kg x 3, 40kg x 5
Strict barbell press: 20kg x 8, 30kg x 5, 4, 5, 5
Face pulls: 45kg x 12 x 3 sets
I fried my back on Thursday and I was still feeling a little sore yesterday, so the weights felt heavier than usual. My legs checked out of the building and I didn’t actually use my leg drive until the final set of log pressing.
We also discovered that the dumbbells in the gym don’t actually weigh what they say they do. If the dumbbell has 12.5kg written on it, for example, it’s just referring to the weight of the plates and not the handle. So every set of dumbbells is actually 1-2kg heavier than what it says. Turns out we are all stronger than we thought!
Oh and I got a new training notebook. You can’t tell in the picture but it’s a hologram kitty! How can I not hit awesome PRs with this bad boy?
Do you get put off when people watch you lift? Do you like to spend all day preparing for a max lift?