All the weights in my program finally feel easy! It helps that I’m back to eating like a pig and sleeping like a baby. It’s amazing how being happy and stress-free can have a positive effect on your training. I’m at the point where I’m absolutely dying to test my maxes but sadly I have to wait a few more weeks.
Last week, they announced two comps that I would potentially be interested in. The first is the British Arnold Qualifier, which would obviously be amazing to enter, BUT 1) it’s in just six weeks, which is really short notice to prepare for and 2) the first two events are a max weight deadlift and max weight overhead, which are the worst two events possible for my skills (or lack thereof). I have absolutely no chance of qualifying but it would still be cool to enter.
The second comp is London’s Strongest Woman in January but it’s another one of these competitions with a wacky weight class: under 65 and over 65kg. Lord knows I’m not hitting 65kg in this lifetime and I’m not really keen on competing against the heavyweights. So it looks like I will stick to my original plan of having a 6-8 month off-season.
Monday – Squats
Back squats: 20kg x 10, 10, 40kg x 5, 60kg x 5, 70kg x 3 x 8
Paused squats: 50kg x 8 x 3
Inverse band rows: 25kg x 12 x 4
Superset with blue band low rows: 10 x 4
Back extensions holding 10kg plate: 12 x 4
Yes, you read that correctly: 15 sets of squats. Vommmm. The plus side is all this practice is making my squats feel much easier and faster. It’s been such a long time since I had a proper butt pump going on (does that sound wrong to anyone else? ha!).
After squats, there were lamb chops and cous cous.
Tuesday – Pressing
Log press: 30kg x 8, 35kg x 5, 38.5kg x 3 x 8
Prone incline DB rows: 9kg x 12 x 4
Rotator cuff work
Face pulls: 40kg x 12 x 4
Kneeling cable crunches: 60kg x 15 x 4
Landmine twists: 20kg x 20 x 4
I had a weird pain in my tricep and I thought about giving up after the first working set, but I just made it through the pressing and then did some rehab work. It turns out I needn’t have worried as I got through loads of upper body (and ab!) work this week.
And, because it’s all about the post-workout meal:
Thursday – Deadlifts
Deadlifts: 50kg x 8, 70kg x 5, 90kg x 5, 95kg x 2 x 8
Pendlay row: 50kg x 10, 55kg x 8 x 2
Face pulls: 30kg x 20 x 5
Lat pulldown: Approx. 45kg x 12, 10, 50kg x 8, 6, 55kg x 4
I’ve changed my set-up on deadlifts slightly to add in a little leg pump before I pull. This is fun, and I swear it makes it a little easier to pull quickly off the floor. My shins are still bruised so I know I did something right.
Em came over after the gym and we had my favourite salad, followed by more of her orgasmic Nutella and Forrero Rocher cupcakes. Even though we both had serious food babies, we couldn’t control ourselves and cracked open those Peanut Butter Cup Oreos. I finished off the entire pack (equivalent to three normal packs) by the end of the weekend. Oops.
Friday – Randomness
Barbell clean and press: 30kg x 8, 35kg x 5, 40kg x 5, 5, 42.5kg x 3, 45kg x 3, 2
Band-assisted chin-ups: 6 x 4
Band-assisted dips: 6 x 4
I shouldn’t have even bothered with this workout. I hadn’t eaten properly beforehand and I had a headache but, because I was at the gym anyway training a client, I thought I might as well fit it in. I needed to bench but everyone and their mother had the same idea so after 45 minutes of killing time waiting for the bench to free up, I called it quits and went home to eat. Food instantly made my headache disappear – it’s amazing what carbs can do!
On Saturday I had a marathon 8.5 hour date with the one I previously mentioned as too good to be true. We went to a place called Swingers, which is a pop-up crazy golf/bar/street food warehouse in Shoreditch. It was so much fun and we were luckily both equally terrible. My date is sadly allergic to 90 per cent of food so I was especially proud of myself for not only avoiding the food on offer at Swingers (Pizza Pilgrims and When Mac Met Cheese – two places I’ve been dying to try forever!) but also the pop-up meat/burger market we walked through afterwards. I deserve a medal! We did manage to eventually eat and I still have all the butterflies.
Sunday – More randomness
Bench press: 20kg x 12, 30kg x 5, 35kg x 5, 37.5kg x 3 x 8
4 rounds of a tabata workout
Kneeling cable crunches: 60kg x 15 x 4
High to low cable woodchop: 15kg x 10 x 3
Hanging leg raises: 8 x 3
I really just needed to bench but again I figured that if I was at the gym anyway, I might as well do something productive. I did Em’s 20 minute tabata workout and instantly regretted it. To be fair, it flew by a lot quicker than 20 minutes of actual cardio but I don’t appreciate actually sweating in the gym. I did abs twice in one week – seriously weird behaviour! I wiped myself down and had a massage afterwards – it was the perfect Sunday afternoon.
This isn’t from yesterday, but what’s a Monday post without a selfie?
And now a question for all of you:
Are there any topics you would like me to post about? I need some inspiration. All topics are welcomed – nutrition, training, London life, anything!