Cardio, cardio and more cardio

Cardio, cardio and more cardio

I’m still loving my new program and bloody terrified about my powerlifting competition, which is less than 10 weeks away now.

Last week, I did four lifting sessions, four (!) runs, five yoga classes, one dance class, and one night of non-stop dancing. Phew! Can someone say cardio bunny?! Ha.

No wonder I’m hungrier than usual! I ate this jar of Oreo spread in about two days. It’s from Greece and no, you can’t buy it online. Anyone going to Greece any time soon?


Monday – Squat
Squat day involved safety bar squats, zercher squats, some single leg assistance work and abs. I did zerchers quite a bit in the lead up to my first competition, so these felt quite easy, but it was my first time doing safety bar squats. My god, they hurt! I was only doing 55kg but my legs were shaking. I would have never done these of my own accord, so it’s another reason I’m thankful to have a coach who pushes me out of my comfort zone.

Safety bar squats

Yes, we are working on those pesky hips of mine raising up.

Zercher squats

Tuesday – Bench
Bench day also involved a new-to-me exercise. I started off with a regular paused bench, for sets of 6 at 37.5kg. Easy!

Bench press

Then it was time for some dumbbell clean and presses: 3 sets of 8 at 20kg. It figures I filmed my final set when I almost drop the weight on my head.

Dumbbell clean and press

I did some pressing to a board for the first time. I’m not going to lie, I felt like a right knob doing such a “hardcore” powerlifting exercise given I was only lifting 35kg. Luckily I have lovely friends in the gym who don’t mind filming me and straddling me to hold a board on my chest!

Board press

Wednesday – Deadlift
Deadlift day was super fun! I did 12 singles at 85kg with a 35 second rest between each set. The hardest thing was getting used to wearing shoes again!


All those deadlifts were followed by some stiff-legged deadlifts from a two inch deficit, as if deficits weren’t brutal enough.

Stiff-legged deficits

I finished up with some Pendlay rows and pull-ups, which I’d already improved on since last week.

Thursday – Running
On Monday and Wednesday, I did 15-20 minutes of sprints on the treadmill. Thursday was my “long run” day, where I ran three miles in the afternoon and then another mile each way to and from yoga. My calves were absolutely killing me (I’ve always had super tight calves from years of ballet and long distance running), so I had to stop after each mile for a minute or two. Yikes, this is turning into a running blog! Don’t worry, I’m not turning into a vegan too – I had a bowl of delicious pasta afterwards!


Friday – Kind of a rest day? 
I went to yoga on Friday night and felt so zenned out that I just wanted to go home and sleep, but I’d promised a friend I’d go salsa dancing. We bailed after seeing how serious it was and went to a bar instead. It was a much better choice given the hectic week I’d had!

Saturday – Cardio queen
I went to a 90 minute yoga class immediately before a super sweaty dance class. I must have sweat out about three litres in the space of three hours.

On Saturday night, it was my dance Christmas party. I had been looking forward to this for months and even didn’t sign up for a strongwoman comp I wanted to do on the Sunday, because I didn’t want to miss the party. It was SO fun but my feet were seriously hating me after five hours of dancing. I also walked for about two hours on this day so my cardio was seriously through the roof.


Sunday – Overhead
I did some axle pressing, standing lockouts, log cleans with a three second hold and dumbbell presses. The workout took longer than I expected as it took forever to set everything up.

Axle press

Log cleans

I ran a mile at the end of my session but my calves were screaming – they were extra sore from dancing in heels all night! – so I stopped.

I had to cancel yoga as I had too much work to do. I have eight days left on my 30 day pass and I’m aiming to go every single day. Wish me luck!

My programming for the upcoming week looks fun, minus the fact I have to do seated box jumps tonight. God help me.

Serious question: Do you guys enjoy seeing all these videos or is it annoying?

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