Last week I felt like a free bird being able to do exactly what I wanted. It was nice to take charge of my own programming but also a bit overwhelming, especially considering I don’t know how much training I will be able to do over the next month.
Monday – Squat
Back squats: 20kg x 10, 10, 40kg x 5, 60kg x 5, 80kg x 3-5 x 5 sets
Paused squats: 60kg x 8 x 3 sets
Sumo deadlifts: 60kg x 8, 80kg x 5, 90kg x 5 x 3 sets
Back extensions with 10kg plate: 12 x 4 sets
This was my first time squatting normally since my competition in February. It felt super weird and my hips were rising a lot. Story of my life.
Tuesday – Bench
Bench press: 20kg x 10, 30kg x 5, 40kg x 5, 45kg x 3 x 3 sets
Board press: 50kg x 3 x 3 sets
Neutral grip DB floor press: 16.5kg x 8-10 x 3 sets
Standing cable crunches: Approx. 40kg x 15 x 4 sets
Tricep pushdowns: 25kg x 15 x 3 sets
It was also my first time benching since comp day. It felt freaking heavy! My body had basically completely forgotten how to set up properly, so it will take a few weeks to get back to full strength.
Bench was followed by a deconstructed sushi bowl with smoked salmon, rice, carrot, cucumber, avocado and soy sauce. Gains!
Thursday – Deadlift
Deadlifts: 60kg x 8, 80kg x 5, 102.5kg x 3 x 3 sets, then three singles 40 seconds apart
Bent over barbell row: 45kg x 12 x 3 sets
Banded pull-ups: 6 x 3 sets
DB pick-ups: 32kg x 30 secs, 37kg x 45 secs x 2 sets
Seated DB curls: 9kg x 15 x 3 sets
DB shrugs: 24kg x 12 x 3 sets
Deadlifts are still feeling nice and easy, which I would hope at this weight! After just two sessions training grip, my hands are a mangled mess once again. Not only do I have new callouses to contend with, but my hands are still cramping up. Whinge, whinge, whinge!
Friday – Log
Log press: 30kg x 8, 35kg x 5, 40kg x 3, 43.5kg x 2 x 6 sets
Football bar standing lockouts: 37.5kg x 5 x 3 sets
DB snatch: 19kg x 5 x 3 sets (per side)
DB side bends: 14kg x 15 x 3 sets
Kneeling cable crunches: 60kg x 15 x 4 sets
The log is still feeling relatively light, but I had a couple of stumbles.
The gym was ridiculously busy after I finished pressing, so I had to modify my accessory exercises somewhat. And look at me doing ab work twice in one week!
My weekend involved lots of farewells, the best brownie of my life at Borough Market and more sorting through my closet.
I bought this skirt a year ago and haven’t been able to fit into it, until now. But I have no idea how to wear it – it just feels like I need to go swing dancing. I’m hoping inspiration will strike as we get closer to summer. Help me!
While I’m at it, I may as well cover yesterday’s workout too. Before we went to the gym, Em and I had creme egg pancakes. OMG they were amazing.
Monday – Squat
Squats: 20kg x 10, 10, 40kg x 5, 55kg x 5, 70kg x 3, 85kg x 3 x 5 sets
Box squats: 57.5kg x 5 x 4 sets
Good mornings: 50kg x 8 x 3 sets
Sumo deadlifts: 60kg x 8, 70kg x 5, 90kg x 5 x 3 sets
Plank with 10kg plate on back: 20 seconds x 3 sets
My stomach felt awful (before I even had the pancakes) so I don’t know if it was because of that, but my squats were terrible. I squat-morning’d them all! Em yelled at me for doing the ugliest rep in history, and I deserved it. And no, you don’t get to see that video!
Later today I will do my last workout for a little while, and then I’m off to Australia tomorrow morning!
I will do my best to blog while I’m out there, but no promises. I already have plans for every single day when I’m there – I’m going to need a holiday from my holiday! I will still be doing online coaching, as mentioned before.
What was the best thing you ate over Easter?