Training last week was a bit of a mixed bag, and I probably trained more than I should have. I did well with some events but also had a memorable tantrum on the gym floor. I have less than a week of training left before I cut back before my comp, so it’s very much crunch time!
Monday – Squats
Back squats: 20kg x 10, 10, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 75kg x 4 (failed #5)
Box jumps: 10, 15, 15, 15
Split squats with 8kg dumbbells: 10 x 3
Hip thrusts: 35kg x 20, 55kg x 15, 75kg x 12
I embarrassingly failed my fifth rep with 75kg, purely because I went down a little too low. The second I hit full depth I knew there was no way I was getting back up! I am also questioning my sanity for suggesting that we add split squats into our weekly leg day.
Tuesday – Miscellaneous
Sprints: 50m x 20
Axle bar holds: 50kg x 30s, 70kg x 30s, 90kg x 30s, 100kg x 30s
Farmers holds: 33kg x 20s, 52kg x 20s, three sets of 63kg x 20s with two pick ups
I wasn’t planning on training on Tuesday, but mid-morning I realised I would have only done two cardio sessions and four or five grip sessions this year. So much for working on my conditioning before my comp! The weather was perfect for sprints and then I was in and out of the gym in 20 minutes – if only all my strongman sessions were that quick.
Wednesday – Pressing
Narrow log press: 30kg x 8, 8, 35kg x 5, 40kg x 3, 45kg x 3
Narrow log press – max reps in 60 seconds: 45kg x 4, 45kg x 4, 40kg x 9
Barbell push press: 20kg x 10, 30kg x 5, 35kg x 5, 40kg x 5, 5
Seated dumbbell shoulder press: 11kg x 12, 14kg x 10, 8
Band-assisted dips: 6, 6, 5
Last week I managed five reps at 45kg while I was feeling crappy so I was NOT happy when I only got four out. I just wasn’t using my legs at all and strict pressing everything. I had an epic tantrum and caused quite the scene at peak hour! My trainer’s grand plans of doing a few sets with the narrow log before moving on to the thick log were thrown away, as I instead dropped the weight and worked on my technique. Max rep log pressing really makes you want to puke.
We had a burger afterwards so all was okay in the world again.
Thursday – Deadlifts
Deadlifts: 50kg x 8, 8, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 3, 100kg x 1, 110kg x 1
Deadlifts – max reps in 60 seconds: 110kg x 4
Bent over rows: 50kg x 12, 12, 55kg x 10, 10
Single arm dumbbell row: 22kg x 12, 24kg x 10, 10
Back extensions holding 10kg plate: 15, 10, 12
Chin up with negative: 1 x 3
Unlike the previous evening’s effort, I was happy to hit four reps at 110kg, given that’s only the second time I have touched that weight in months. I paced myself and paused between each rep, so I’m hoping that on the day adrenaline will kick in and I will be able to hit seven or eight reps without stopping.
Saturday – Events training with my trainer
On Saturday morning, my mid to upper back was still killing after Thursday’s workout so I knew events training was going to be painful. Luckily, I had eaten like a horse in preparation- perhaps even a little too much, as it was ready to come back up mid-way through the session!
We did just over two hours of sled pulling and dragging (my best time with 90kg over 40 metres was 42 seconds), farmers walks (my best time with 63kg in each hand over 40 metres was 20 seconds) and a loading medley with 30 and 40kg stones and kegs and a 50kg sandbag over 20 metres each way (my best time was 54 seconds).
Provided I don’t make any clumsy mistakes like drop the rope or fumble an object pick-up, I’m confident with the sled and loading events. We won’t know what objects we are loading until the day, so that should be a fun surprise. I’m a little more nervous about farmers and it will come down to how quick my competition are on the day.
Sunday – Pressing
Narrow log press: 30kg x 8, 8, 35kg x 5, 37.5kg x 5, 40kg x 5, 42.5kg x 3, 42.5kg x 6 (max reps attempt)
Band-resisted push press: 20kg x 10, 25kg x 5, 27.5kg x 5, 5
Rope pushdowns: 30kg x 12, 12, 15, 15
Face pulls: 40kg x 15, 15, 15
Rotator cuff work
Before we even started this workout, I knew it was going to be shit. Events training left my traps, shoulders and back in absolutely agony, and I knew pressing was going to be a nightmare. I should have taken a rest day but a) I couldn’t skip Sunday breakfast and b) I was panicking that I only had three pressing sessions left before the comp.
My weight scared the crap out of me this week. Last Thursday I weighed 72.3kg but this Thursday I was 75.3kg (I need to be under 75kg for my comp)! Thankfully, I weighed myself again on Sunday and I was back down to 72.8kg just three days later. It just goes to show that weight means nothing if it can fluctuate that much! I have been eating a lot lately so I just need to keep an eye on the scale for the next 11 days.
Have you ever experienced a giant fluctuation in weight?