Last week was the second week of my new periodisation cycle. The weights are still feeling easy and I only had one moment of panic where I worried that I was wasting time by training with such light weights so close to my next competition.
My comp is less than four weeks away and I am still yet to practice a single event, but I promise it is getting done this weekend. I have to travel to a different gym so I have been putting it off, but can’t for much longer!
Monday – Squats
Back squats: 20kg x 8, 40kg x 5, 62kg x 3 x 9
Inverted row with feet elevated: 5 x 4
Back extensions holding a 10kg plate: 12 x 4
Standing single leg leg curl: 15kg x 12 x 3
I’m still getting used to the new wider squat stance, and my hips are not liking it. I can’t follow all of Andy’s instructions, as I’m having to foam roll beforehand or I just can’t stay upright. Sorry, Andy!
My inverted rows were embarrassing. I am so bloody weak when it comes to body weight exercises.
Wednesday – Pressing
Log press: 30kg x 5, 35kg x 5 x 8
Seated barbell press: 22kg x 12, 12, 27kg x 8, 8
Narrow bench press: 20kg x 10, 30kg x 10, 9, 9, 8
Single arm standing dumbbell press (per side): 15kg x 5, 20kg x 3 x 3
Rope pushdowns: 30kg x 12 x 3
Face pulls: 45kg x 12 x 3
High to low woodchop (per side): 15kg x 10 x 3
I really felt my diet working today! I felt leaner than I have in months, but also super weak. On Tuesday I had done “sprints” so slowly that I don’t know why I even bothered, and on Wednesday I actually failed my final rep on the bench press at a pathetic 30kg (60% of my 1RM)! Thankfully, I had energy for when I needed it most – through all those horrible sets of log pressing. Apart from these two incidents, I’ve been feeling strong!
Thursday – Deadlifts
Deadlifts: 60kg x 8, 70kg x 5, 85kg x 2 x 8
Deadlifts with a one-second pause at the knee: 60kg x 5 x 3
Trap bar deadlifts: 55kg x 10, 95kg x 3, 100kg x 3 x 3
Front squats: 20kg x 8, 8, 40kg x 5, 50kg x 3
Dumbbell holds: 30kg x 20 seconds, 37.5kg x 60 seconds
Cable pull-throughs: 50kg x 12 x 4
Lat pulldown: Approx. 45kg x 12 x 4
Em deserted me on deadlift day so I had to train on my own. I stupidly forgot that I wanted to do heavy trap bar deadlifts, so I didn’t bring my belt with me as my main sets of deads were so light. So to be safe, I didn’t go above 100kg – especially after doing nasty paused deadlifts!
I’ve never realised how much I depend on my belt during front squats, either. These were brutal!
I also did sprints on this day as I needed to take Friday and Saturday as complete rest days. Sprinting and deadlifting – albeit light – on the same day is murder.
Sunday – Pressing
Log press: 30kg x 5, 37.5kg x 2 x 8
Bench press: 20kg x 10, 35kg x 2 x 8
Farmers holds (per hand): 35kg x 20 secs, 55kg x 20 secs, 70kg x 30 secs
Face pulls: 50kg x 12 x 3
Rope pushdowns: 30kg x 15 x 3
No matter how many times I practice farmers holds, they never get any easier. I’m not looking forward to actually having to run with that weight!
Today I found out that the woman I was most scared about competing against has pulled out of my next competition, meaning I only have to worry about four other beasts wiping the floor with me (there were 12 competitors originally, five of which I am deathly afraid of competing against).
Weight cutting is still going well. I weighed in on an empty stomach at 75.0kg yesterday, so I am confident I will make weight for my September comp and keep losing to reach 70kg in November.
Have you ever felt weak during a dieting phase?