Last week marked the final training week in the lead up to my competition this Sunday. I have been feeling a bit run down and overtrained in the past few days (I trained far too many days in a row for scheduling reasons!), so I am happy to be taking a few days off to prepare. I just had an amazing sports massage and I plan on keeping my muscles happy by doing lots of mobility work this week.
My final week of training was a mixed bag. Leg day and events day were epic fails (as you will see in the video below!) but I still matched an old and achieved a new PR on my max rep attempts.
Monday – Squats
Back squats: 20kg x 10, 10, 40kg x 8, 50kg x 5, 60kg x 5, 70kg x 5
Front squats: 20kg x 10, 40kg x 8, 8, 45kg x 8
Axle bar rack pulls: 60kg x 8, 80kg x 8, 100kg x 5, 120kg x 5, 135kg x 4 (failed fifth rep due to grip)
Back extensions holding 10kg plate: 12 x 4
During my 40kg warm-up set of squats, I strained my quad muscle. I stretched it out and kept working through it, idiotically doing both back and front squats. I had the worst quad DOMS I think I’ve ever experienced for three days afterwards, which did not bode well for van pulls. I learnt my lesson.
Tuesday – Pressing
Narrow log press: 30kg x 8, 35kg x 5 (viper), 40kg x 5
Wide log press: 40kg x 5, 42.5kg x 5, 45kg x 3, 47.5kg x 1, 1
Push press: 30kg x 8, 35kg x 8, 40kg x 5, 42.5kg x 3, 3
Seated dumbbell press: 11.5kg x 12, 12, 10
Bent over flyes: 6kg x 12 x 5
I did this entire workout while working in with a strongman, and my coach was also at the gym watching – no pressure! I’m pleased with how my technique is coming along for heavier log presses. I am finally using my legs consistently, and the heavier weights don’t scare me as much as they used to. I can’t wait for this comp to be over so I can stop with the max rep attempts and get back to lifting heavy!
Wednesday – Van pulls and stone loading!
I don’t know what the hell was going on with me this day. I was about twice as slow pulling the van as I was last week. I think it was a combination of having slightly lower carbs, my stupid quad DOMS and the fact that it had been raining so the ground was impossible to grip in my shoes.
We warmed up with the smaller minivan, and then moved on to this four tonne monstrosity (click here if video does not appear below).
In this attempt, I struggle with the bloody thing for over three minutes! Most of the time I’m flailing around trying not to fall on my face. I warn you in advance that it is a boring video but you will get to see me swear and scream like I’m giving birth, while Em laughs at me. At least I didn’t give up!
We also did some stone loading. This was my one chance to practice with the 80kg, and I couldn’t get it off the floor. I was so angry with myself. I’m hoping that on comp day I will be able to lift the stone given it will be stuck to me (it will be my first time using tacky!). I did a few reps with the 60kg stone but it’s just not the same 🙁 Let’s all pray for a miracle on comp day, please!
Afterwards, we had a farewell dinner for our other training buddy, who has headed off to South Africa to represent Great Britain in an international powerlifting comp. Good luck, Anna! I had chicken wings instead of a burger – what a sacrifice.
Thursday – Deadlifts
Trap bar deadlifts: 25kg x 10, 65kg x 5, 85kg x 5, 105kg x 5, 120kg x 1, 10 (max reps in 60 seconds)
Bent over barbell row: 50kg x 15, 15, 55kg x 12, 12
Hip thrusts: 42kg x 12, 62kg x 12, 82kg x 10
I’m very pleased to have got 10 reps at 120kg! I still had more in the tank but I’m trying to limit how much pain I inflict on my back so close to the competition.
Friday – Killing time
Dumbbell chest press: 14kg x 12 x 4
Face pulls: 42kg x 15, 45kg x 12 x 3
Rope pushdowns: 25kg x 15, 15, 32kg x 12, 12
HIIT on a bike: 5 minute warm up, 10 x 30 sec sprint, 30 sec moderate pace, 5 minute cool down
I wouldn’t exactly call this a real workout, but I was in the gym anyway and needed to kill time. I had a splitting headache so somehow thought doing some cardio would help – nope! I don’t know how people use cardio machines all the time. I was only on there for 20 minutes and I was so bored!
Afterwards I had what is claimed to be the best steak in London at Goodman. I would have to agree but note that if the staff try to dissuade you from ordering four sides because “it will be way too much food for two people”, ignore them. The garlic mushrooms were my favourite side, believe it or not!
We went to the branch in the city purely so I could try this dessert, which is only available there: a chocolate chip brownie ice cream sundae. Slightly too much cream but it was epically amazing.
Saturday – OFF!!!
This was a much needed rest day. I walked about three miles, but other than that I sat on my arse all day. I only ate twice, but both were massive portions – I find it easier to keep my portions big but just eat less meals when I’m trying to lose weight. Can I call this intermittent fasting?!
Sunday – Pressing
Barbell clean and press: 30kg x 8, 35kg x 5, 40kg x 3, 11 (max reps in 60 seconds)
Narrow log press: 30kg x 8 (viper), 35kg x 5 (viper), 40kg x 5, 5
Z press: 25kg x 8, 30kg x 8, 7, 8
Rope pushdowns: 25kg x 20, 30kg x 15, 35kg x 12
I gave myself a major pep talk before doing the max rep attempt. I don’t think there is anything I hate more than max rep barbell clean and presses. I would rather do a carry for distance, and that’s saying something! I reminded myself that after this comp I won’t have to do it for a very long time.
I got 11 reps, which I have hit twice before. I don’t know how it will be possible to do any more than that on the day, as I feel like I’m going as fast as possible with no rest. We will see.
After training, we went somewhere different for breakfast. Em had Nutella French toast with bacon and maple syrup (yeah…OMG) while I kept it healthy (ha!) with pulled pork eggs benedict and hash browns.
I weighed in at 75.5kg yesterday. I also weighed myself on Thursday after four days of taking in slightly less carbs, and I somehow weighed the most I ever have: 76.4kg! It should be easy to drop the weight this week as I’m not training and therefore won’t feel so hungry. I’m not planning on eating out at all until the night before the competition, so no more burgers or ribs for me 🙁
It looks like there is hardly anyone competing in the Under 75kg division compared to the Opens, so I’m hoping they will just sneak me in if I’m a touch over. This time next week I will have some awesome pictures of me pulling vans, tossing kegs and lifting stones!
Have you ever gained weight while trying to lose it? What is your least favourite exercise?