First a quick note: my internet at home hasn’t been working for three days and I don’t know when it will be fixed, so please bear with me as I will be a little slower than usual at responding to emails.
This week I’m gearing up to test my maxes on all lifts, so last week I worked at about 80-90 per cent – heavy enough to give me an idea of what I should be attempting, but light enough to keep my confidence high leading into max week. I haven’t tested my squat max since October, my deadlift since December, and my overhead max for about three months. I kind of cheated as I maxed out with the log press last week but I still plan on making a second, more formal attempt.
Monday – Pressing
Narrow log press (viper): 30kg x 8, 8, 35kg x 5, 40kg x 5
Wide log press: 40kg x 5, 42.5kg x 3, 45kg x 3, 47.5kg x 1, 50kg – F, 1, 52.5kg – F
Standing dumbbell press: 11.5kg x 11, 12, 11, 12
Band-assisted dips: 5, 5, 6, 6
Bar pushdowns: 25kg x 15, 30kg x 15, 35kg x 12
I was so angry at myself for failing 50kg given that I’ve done it before, so I forced myself to get it on the second attempt. I cleaned 52.5kg but felt like I was suffocating so didn’t even try to press it. It’s funny how such a small weight increase can make a huge difference! My viper pressing (when you lift the log straight from the ground to over head, as opposed to resting it on your chest first) is getting better, and I love feeling like a badass when I do it. My bodyweight strength (dips, chin-ups, etc) has seriously gone downhill so I really need to spend more time working on it.
Tuesday – Squats
Back squats: 20kg x 10, 10, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1
Walk outs: 100kg, 115kg, 125kg – all for 30 seconds
Straight leg barbell deadlifts: 50kg x 15, 60kg x 12, 70kg x 10, 10
Cable pull-throughs: 50kg x 15, 55kg x 15, 60kg x 12, 12
80kg felt easy peasy and I definitely had more in the tank. My squat is pathetic – I need to be squatting at least 100kg. I need to spend more time doing heavy singles like I do with deadlifts, and get used to being under a heavy(ish) bar.
Thursday – Pressing
Narrow log press: 30kg x 8, 35kg x 5, 37.5kg x 5, 40kg x 5, 42.5kg x 5, 45kg x 3, 47.5kg x 2
Face pulls: 45kg x 12 x 3
I don’t know if I can even call this a workout. I was running late to the gym and only had 25 minutes to fit in a workout before a client arrived. I was planning on doing more after her session but I was tired and hungry so blew it off. Narrow log pressing is much easier than wide log pressing, so let’s hope that my next comp has a narrow log!
Friday – Deadlifts
Conventional deadlifts: 50kg x 8, 70kg x 5, 90kg x 5, 100kg x 5, 110kg x 1, 115kg x 1, 120kg x 1
Pendlay rows: 50kg x 12, 60kg x 8, 65kg x 6, 5, 6
Seated cable row: 100kg x 12, 110kg x 12, 12, 12
Single arm dumbbell row: 22.5kg x 10 x 3
Dumbbell curls: 9kg x 12 x 4
I hadn’t pulled conventional in 7-8 weeks, so I was surprised that 120kg felt so easy. I absolutely cannot wait until this Thursday when I get to test my max again! I pulled 130kg last time (but it was sumo) so I’m hoping for around 135kg.
Sunday – Pressing
Narrow log press: 30kg x 8, 35kg x 5, 40kg x 5, 45kg x 5
Wide log press: 40kg x 5, 42.5kg x 3, 5
Strict barbell press: 20kg x 10, 30kg x 5, 35kg x 5, 32.5kg x 5, 4
Face pulls: 45kg x 12 x 3
Internal and external rotation work
I felt quite weak today. My lower back was a little sore from deadlifts which definitely impacted my heavier sets. Pressing three times in one week took me back to the good old days when I first started strongman!
I weighed myself last week and was 77kg, which is the most I’ve ever weighed. I don’t feel that much different physically and I’m pretty sure it’s almost all water weight related to going back on the pill, as I haven’t really changed anything in my training or nutrition. I need to cut back to about 72kg so I can comfortably maintain under my weight class without having to employ any drastic weight cutting measures again. Em and I have agreed to support each other while we both lose 5kg.
To do this, I plan on carb backloading again. Up until Monday, I was having carbs with lunch, mid-afternoon and in the evening. I’m keeping my evening meal the same size (my biggest meal of the day) but replacing my lunch-time carbs with more fats. I could spread out my carbs throughout the day but I personally prefer to have around 200g carbs in my evening meal.
When I stopped eating greek yoghurt, I got really lazy about having a proper afternoon meal as I couldn’t stand having chicken sometimes three times a day. I started having snacks very high in carbs and fat but with little protein (e.g. a banana and nut butter), so I’m going to have a protein-rich snack before training instead.
I have three months until my next comp, so I have plenty of time to slowly lose the weight. Thankfully, I will still be able to fit in bacon, burgers and desserts a few times a week.
I’m aiming to consume approximately 2500 calories per day – I won’t be counting calories or tracking my macros but have a good idea of what makes up 2500 calories. When I was weight cutting before my last comp, I just found 2000-2200 too low.
Have you ever gained weight unexpectedly?