Last week’s training was dominated by two high volume workouts that left me hobbling around like an 80 year old. Em has started a new program and I agreed to follow her workouts during the two sessions per week we train together. I am regretting that decision!
Tuesday – Squats
Speed squats: 20kg x 10, 30kg x 10, 42.5kg x 10 x 3
No lock-out squats: 42.5kg x 10 x 2
Bulgarian split squats with 10kg dumbbells: 8 x 3
V handle pull downs: Approx. 50kg x 8 x 3
Pendlay rows: 50kg x 5 x 3
Standing calf raises: 44kg x 12 x 3
I was originally planning to train on Monday but I was too damn sore from my big events session on Saturday that I took an extra rest day.
I can’t remember the last time I’ve done more than five reps of squats. Oh, sweet Jesus. The no lock-out squats were brutal. It may have looked like we were attempting Body Pump with semi-pulsing squats, but the burn was no joke. And I did calf raises for the first time in literally years – go me!
Wednesday – Pressing
Narrow log press: 30kg x 8, 35kg x 8, 40kg x 5
Wide log press: 40kg x 3, 5, 45kg x 5, 47.5kg x 3, 3
Barbell push press: 20kg x 10, 30kg x 8, 35kg x 8, 40kg x 5, 5
Close grip bench press: 30kg x 10 x 4
Tricep pushdowns: 30kg x 15, 32kg x 12 x 3
This was the first time I’ve ever done sets of three at 47.5kg. Hopefully I will be doing this with 50kg soon, so I can attempt a 55kg press at my competition in September. I’m trying to incorporate more tricep work throughout the week as it’s a lagging body part for me.
Thursday – Deadlifts
Conventional deadlifts: 50kg x 8, 70kg x 8, 80kg x 5, 100kg x 5, 5
Front squats: 20kg x 8, 40kg x 5, 55kg x 3 x 6
Snatch grip deadlifts: 70kg x 5 x 3
Back extensions: 10 x 3
Barbell hip thrusts: 80kg x 8 x 3
Lat pulldowns: Approx. 50kg x 8 x 3
As we were following Em’s program, we didn’t go very heavy on deadlifts but it was good to move through some easy sets and build my confidence back up. Those front squats nearly killed me as my legs were still so sore from Tuesday!
Sunday – Pressing
Narrow log press: 30kg x 8, 35kg x 8, 40kg x 5, 45kg x 4, 47.5kg x 2
Single arm DB press: 14kg x 12 x 2
Single arm tricep extension: 8kg x 10 x 2
Lying tricep extension: 5kg x 8. 6kg x 8
Standing cable crunch: 15 x 3
I was half an hour late to the gym so missed out on a lot of pressing. I have been practicing my log pressing from chest height only, so I’m struggling with the cardio aspect of the up and down motion when I do it properly. I was definitely weaker today as I could only manage two reps at 47.5kg, with the narrow (easier!) log.
I have officially signed up for the competition I mentioned last week, which means I have to lose 7kg. I have gained 6kg since going back on the pill in March, so next week I’m going to the doctor to switch pills.
I am confident that the weight I have gained is related to the pill as my diet has not changed – in fact, for the past month I have been making a conscious effort to lose weight by eating less and sprinting twice a week. Having this extra weight on me feels uncomfortable and it’s incredibly frustrating and upsetting when I weigh myself after a week of perfect dieting to see that I have gained weight.
I’m pretty good at knowing how to manipulate my diet to lose weight relatively quickly but this time nothing is working. I’m too scared to step on the scale now as it seems that every time I do, I gain another kilo! I hate the fact that I even have to weigh myself but alas it is the nature of the sport.
I just wish I had a normal body. If I’m not dealing with acne and an irregular period, I’m dealing with weight gain and migraines. My skin is finally clearing up and I am so scared to tamper with what I’m doing, but I don’t think changing pills will create as much damage as if I went off the pill completely. Gah. Being a woman sucks sometimes.
Ladies: Have you ever gained weight on the pill?