So what are the chances that after I write a post about getting injured that I go ahead and injure myself?! Ugh. I had quite bad DOMS in my upper glute/lower back after Thursday’s workout, but I didn’t think anything of it. I trained on Friday and felt fine, except when I picked up heavy dumbbells for holds so I stopped after one set. On Saturday, my back hurt when I tried to flip a tyre, so I didn’t push it.
On Saturday afternoon, I was in agony and couldn’t sit down for more than 10 minutes at a time. I woke up feeling fine on Sunday, however, and went off to my regularly scheduled lifting session. The owner of my gym had shut down the place specifically so we could play with the atlas stones, which I haven’t done since July.
I intended to warm up with some axle pressing, but as I went to clean the bar something tweaked. It wasn’t exactly a pop, just a sharp pain. I couldn’t put the bar back on the ground. I stretched it out and watched the others play with extreme jealousy.
It’s my birthday today and I wanted to celebrate with some deadlifts, but I can’t do anything more than foam roll. It is feeling better today but I’m going to take an impromptu deload week and try to recover for another stone session on Sunday.
I need to wear my new awesome shirt – a birthday present from Emma-Lee!
Anyway, here are my workouts last week. I finally got a log press PR so can’t complain too much.
Monday – Deadlifts
Axle bar deadlifts: 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 5, 5, 5
Snatch grip deficit deadlifts: 50kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 5
Bent over barbell row: 40kg x 15, 45kg x 12, 12, 12
Band-assisted chin-ups: 5 x 4 sets
Alternating dumbbell curls: 10kg x 20 x 3 sets
This was a deload week for deadlifts. The gym was absolutely rammed so we were lucky to get a platform. The curls were also superset with extreme amounts of giggling – got to work those abs, bro.
Tuesday – Rest Day
It was an absolutely beautiful day and I had that weird desire to go for a run again! I didn’t, as I knew this would be my only rest day for the week. It very rarely happens that I train six days a week, so don’t get any ideas.
Wednesday – Pressing
Narrow log: 30kg x 5, 5, 35kg x 5, 40kg x 5
Wide log: 40kg x 5, 42.5kg x 1, 45kg x 1, 47.5kg x 1 (PR!), 45kg x 1, 47.5kg x 1, 50kg – F, 47.5kg x 1, 42.5kg x 5, 5
Seated DB press: 14kg x 12, 10, 9
Rotator cuff work to finish
I was super hyper during this workout (it wasn’t until about an hour in that I realised I’d had coffee for the first time in six weeks – derp). Every rep was flying up easily with close to perfect weight, so I told my training partner that today would be the day I hit the PR I’ve been trying to get for months. Sure enough, I got 47.5kg up. She sadly cut off my happy dance at the end.
I’m not a quitter so I attempted 50kg as well, but it looks like it will take me some time to get used to the additional weight crushing my chest. Can’t wait to reach the big 5-0!
Thursday – Squats
Back squats: 20kg x 8, 8, 40kg x 5, 55kg x 3 reps x 6 sets
Box squats: 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 5
Barbell walk outs: 100kg, 120kg, 130kg, 135kg all for around 30 seconds
Cable pull-throughs: 50kg x 12 x 4 sets
Pistol squats: 10 x 4 sets
Single leg back-elevated hip thrust: 10 x 4
I think it was the damn box squats that did my back in! Argh. I didn’t feel any pain at all during the workout. My glute had a mild cramp after I did pull-throughs, but it pretty much always does. Because of the position of my strain, I think it was caused by resting all that weight on my pelvis during the bottom of the box squat.
Funny story. The gym was actually relatively quiet on Thursday night (there was a London-wide tube strike, so that may have been why?) but as always, the platforms and racks were all occupied. I was doing my final sets of box squats at 65kg and one of the guys I sometimes train with turned up and asked to work in. He was doing overhead pressing and, with absolutely no warm up, threw my measly 65kg over his head for more reps than I was squatting – as if I didn’t feel like enough of a pussy squatting this mediocre weight! I had to do some heavy walk outs just to retain my dignity.
Friday – Bench
Bench press: 20kg x 10, 30kg x 8, 35kg x 5, 40kg x 3, 45kg x 3
Band-assisted chin-ups: 8, 8, 5, 5
Flat dumbbell chest press: 17kg x 7, 6, 6
Dumbbell holds: 27.5kg x 20 secs, 35kg x 60 secs
Skull crushers: 20kg x 12, 25kg x 8, 8, 20kg x 12
Rope pushdowns: 45kg x 12 x 4 sets
Superset with cable woodchops: 10 x 4 sets
Nothing exciting to report here. This was the first time I’ve done a core exercise in over a year (I know) and, although I barely felt anything at the time, I still have DOMS three days later.
Saturday – Events training
We did six rounds of five exercises, with 30 seconds on, 30 seconds off. We did sled drags, prowler sprints (no weight, just moving the thing as fast as possible), prowler pushes, farmers walks (light – only 35kg) and tyre flips. I didn’t flip anything because my back wasn’t having it. I then hobbled off to dance class and made it through mostly pain-free. It’s funny how cardio generally helps my back feel better.
Sunday – Carb Loading
I was anticipating an epic 2.5 hour workout today, so I ate a lot of food beforehand. Oops.
We also had pastries (kind of like birthday cake?). This is actually a picture of Emma-Lee’s, as mine looked like a penis.
And on that note… I hope you all lift something heavy today in my honour!