Time to fix my squats

Time to fix my squats

Thank you for all the feedback regarding birth control and weight gain on last week’s recap post. I’m going to the doctor tomorrow to discuss my options, but I finally started losing weight last week (lost 1.5kg in 9 days) so I’m hopeful that things are moving in the right direction. I know I have plenty of time to make weight for the November comp but I don’t want to leave it until the last minute.

Excuse the half-nakedness, but I’m excited that I’m finally losing weight after what seems like forever “dieting”.


I think the extra weight I’ve gained has gone straight to my boobs. Hopefully I can lose the next 6kg without losing them – wishful thinking, right?!


Less than 100 words into this post and already two selfies – good God!

For those who asked – if I don’t lose the weight, I can’t compete. In strong(wo)man the weights are pre-determined based on your weight class. I am nowhere near strong enough to compete in the open weight division (I’d have to deadlift 160kg, among other things) so I would just have to sit it out if I didn’t make weight, which would be terribly heart-breaking.

Monday – Squats
Back squats: 20kg x 8, 8, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 5, 75kg x 5
Standing leg curl machine: 20kg x 12 x 4
Good mornings: 20 x 12, 30kg x 12, 40kg x 12, 12
Step ups holding 14kg dumbbells: 10 x 3 (per side)
– superset with kettlebell swings: 24kg x 15 x 3

This workout damn near killed me. I was feeling a bit mopey about my weight gain so wanted to sweat it out. Aside from my squats, I kept my rest periods to 30-45 seconds and even threw in a superset. As if I wasn’t sweating enough, I then did 15 minutes of incline sprints immediately afterwards. I drank three litres of water during this workout and still felt like I was going to pass out!

As an aside, how the hell did I squat 75kg for five but fail 80kg just two weeks prior?!

Pre-workout yumminess (people in the UK: it's only available at Tesco so far I believe!)

Pre-workout yumminess (people in the UK: it’s only available at Tesco so far I believe!)

Wednesday – Pressing
Push press: 20kg x 10, 30kg x 8, 35kg x 5, 40kg x 4, 4
Narrow log press: 30kg x 5, 35kg x 5, 40kg x 5
Wide log press: 40kg x 5, 45kg x 3, 47.5kg x 1, 50kg x 1
Seated dumbbell press: 11.5kg x 12 x 3
Band-assisted dips: 5 x 3
Face pulls: 40kg x 15 x 3
– superset with rope pushdowns: 35kg x 12 x 3

The gym was so busy and I had no space to log press when I arrived. I considered leaving but sucked it up and did some dismal push pressing. I was quite pleased that I was still able to hit a single log press at 50kg, basically strict pressing it too.

Thursday – Deadlifts
Deadlifts: 50kg x 8, 70kg x 8, 90kg x 5, 100kg x 5, 110kg x 3, 120kg x 2
Front squats: 20kg x 8, 40kg x 5, 55kg x 3 x 6
Back extensions holding 10kg plate: 12 x 5
Standing calf raises: 43kg x 12 x 3
Lat pulldown: Approx. 45kg x 8 x 3

This was the first time I’ve ever deadlifted 120kg for a double. The form on my second rep was pretty ugly but it was an exciting moment nonetheless. Six working sets of front squats again almost killed me.

I had this crockpot curry waiting for me when I arrived home. It was amazing, so simple to prepare and may have even knocked off deadlifts as the highlight of my day! It’s from the I Quit Sugar cookbook by Sarah Wilson – the recipe can be found here.


Saturday – Pressing and Squats
Narrow log press: 30kg x 8, 35kg x 8, 40kg x 5, 45kg x 3, 47.5kg x 1, 50kg x 1
Back squats: 20kg x 8, 40kg x 8, 50kg x 8, 8
Z press: 25kg x 8, 30kg x 5 x 3
Bent over flyes: 6kg x 12 x 3

I wasn’t planning on pressing heavy today as my lower back was still feeling the deadlifts from Thursday, but I couldn’t resist. 50kg went up easy with great form so I’m hoping that the log will be a narrow one at my next comp. This sounds silly but I’m working on my pre-lift routine, and I swear it made a difference in getting that bad boy over my head.

I’ve decided to start squatting three times a week – one day of heavy back squats, one day of front squats, and one day of light/technique work. My squats suck and I need to stop avoiding them while hoping they will get better from only one session a week. I also need to get my arse into gear and buy Olympic lifting shoes to help with my mobility issues. My goal is to squat 100kg by the end of the year.

Again, I sweat like an animal (pig?) during this workout. I also walked for 2.5 hours, did a dance class and even accidentally went for a run on this day – so I definitely earned Saturday’s “refeed” calories!


No Sunday training this week as I had a reservation (made two months in advance!) for brunch at Duck and Waffle, which is the highest restaurant in London. The view was great, even if the rapid journey up the glass elevator made me a little nauseous, and the food was delicious. I tried the signature dish of the duck and waffle, with burnt pigs ears on the side (not pictured, not as gross as it sounds!) and a chocolate and caramel brownie sundae for dessert. Ommm.

How many times per week do you squat?

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