Last week was my first full week back in the gym – it was good to be home! I managed to train a little heavier with very minimal pain. I will be making the final decision of whether or not to compete on April 26 when I do an events session this Saturday. The last two times I have trained events (farmers walks, sled pulls, tyre flips, etc), I’ve hurt myself pretty badly so I’ll see what happens. There is no point in me doing a competition with multiple events if I can’t do any of them!
Monday – Deadlifts
Deadlifts: 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 5, 90kg x 5, 5
Back squats: 20kg x 8, 8, 40kg x 5, 5, 50kg x 5, 5, 5
Walk outs: 90kg, 100kg, 110kg – all for roughly 30 seconds
Dumbbell holds: 27.5kg x 30 seconds x 3 sets
Pistol squats: 10 x 3
I’m planning to add 10kg to my deadlift every week, until I’m back at full strength. The first set at 80kg felt heavy (scary considering it’s only 61% of my 1RM), but the subsequent sets felt nice and light. My glute started to fatigue mid-way through squats but luckily I felt no serious pain. My grip has also improved since last week’s shocking effort.
I was sharing a platform with my coach, who was training shoulders. He was doing a behind the neck seated shoulder press of 140kg and asked me to spot him. I thought he was joking but apparently not. I’m flattered that he trusts me to save him from a weight which is higher than my best deadlift!
Tuesday – Pressing
Narrow log press: 30kg x 5, 35kg x 5, 40kg x 5
Wide log press: 40kg x 5, 5, 42.5kg x 4, 3, 45kg x 3, 3
Seated dumbbell shoulder press: 14kg x 9, 8, 7, 7, 7
Prone incline dumbbell rows: 7.5kg x 15 x 4
Rope pushdowns: 30kg x 15, 35kg x 12, 11, 30kg x 12, 15
Overhead dumbbell extension: 14kg x 12 x 3
Strict barbell press: 20kg x 8, 30kg x 5 x 4
This was my first time pressing the thick log in about five weeks, so I was a little rusty! The gym was packed so I had to wait until the end of my session for a rack to free up for barbell pressing, hence the puny weight.
Thursday – Squats/back
Front squats: 20kg x 8, 8, 40kg x 5, 5, 50kg x 5, 5
Axle bar rack pulls: 50kg x 5, 70kg x 5, 90kg x 5, 100kg x 5, 5, 5
Lat pulldown: 40kg x 15, 50kg x 10 x 3
Seated cable row: 45kg x 15, 50kg x 12 x 3
Dumbbell curls: 9kg x 15, 10kg x 10 x 3
I managed to front squat to full depth with no pain! I was nervous doing even light rack pulls but again felt no pain. Since being injured, I’ve started performing a lot of machine and isolation exercises – I don’t even know who I am anymore!
Friday – Pressing
Narrow log press: 30kg x 5, 35kg x 5
Wide log press: 40kg x 2, 5, 5, 45kg – F, F, 1, 42.5kg x 3 x 3
Single arm dumbbell press: 19kg x 5, 21.5kg x 5, 26.5kg x 3, 3, 3
Face pulls: 45kg x 12 x 4
Rotator cuff work
This workout was brutal. I felt so weak and my body seemed to have forgotten how to dip under the log. I failed my third rep at 40kg, for heaven’s sake! We all need crappy workouts every now and then to make us appreciate the good ones, or so I told myself.
Sunday – Pressing
Narrow log press: 30kg x 5, 5, 35kg x 5, 40kg x 5, 45kg x 4, 40kg x 7 (max reps in 60 seconds)
Band-resisted barbell press: 20kg x 5, 22.5kg x 5, 25kg x 5, 27.5kg x 5, 30kg x 4, 3
Seated dumbbell shoulder press: 11kg x 12, 14kg x 7, 6, 7
Face pulls: 45kg x 15, 12, 12
Band-assisted dips: 10, 12, 12
I sure did a lot of pressing last week! This was my first time doing a max rep log press attempt since December. Needless to say, I thought I was going to have a heart attack. Definitely need to practice these more often. The comp weight is 45kg and I’m hoping for about 8 reps.
I tried doing some unassisted dips but that was a massive fail. It’s crazy how quickly you lose the ability to control your bodyweight when you don’t train for it specifically, even while getting stronger everywhere else. That reminds me – I need to do some chin-ups!
I have missed Strongwoman Sunday! We had our old classic, eggs rancheros, post-workout.
How was your week of training?