Pancakes + brownies = abs?

Pancakes + brownies = abs?

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!

sushi bowl

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!

102.5kg (225lbs) deadlift

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.

43.5kg (96lbs) log press

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!

It gives me an excuse to act like a douche canoe and take ab selfies at work!

It gives me an excuse to act like a douche canoe and take ab selfies at work!

My weekend involved lots of farewells, the best brownie of my life at Borough Market and more sorting through my closet.

brownie

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!

ballerina

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.

Hnnnnggg

Hnnnnggg

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!

85kg (187lbs) squat

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?

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