Thank you all for the support about my big news! In the past week, I’ve moved on from the “what the hell am I doing?!” stage to feeling quite excited yet also strangely calm. My main question now is do I move to Rome, Florence, Venice, Lake Como or all of the above? Decisions, decisions.
But first, I have a competition to get through! I can’t believe it’s only four weeks away. I don’t feel ready at all but I’m hoping to dominate events training this coming weekend to boost my confidence a little. I’m aiming for third place as two of my fellow competitors are definitely going to beat me. I luckily consider them friends so won’t be sabotaging them 😉
I was seriously hurting after events training last Sunday, and it affected my training all week. Almost every muscle in my body has been aching – my traps, lower back, delts, quads, glutes, and even my pecs! My knees and hips were also in a lot of pain all week so I was whingeing even more than usual.
Monday – Squats
Squats: 20kg x 10, 10, 40kg x 5, 60kg x 5, 77.5kg x 5 x 3 sets
Paused squats: 62.5kg x 6 x 3 sets
Good mornings: 40kg x 12 x 3 sets
Step ups holding 14kg dumbbells: 10 x 3 sets
Thank goodness I have shifted my bar position, as my upper back was bruised from practicing yoke walks the previous day. Squats still felt (and looked!) horrendous because my hips were so tight. Just when I thought they were finally on the up…
Tuesday – Bench
Bench press: 20kg x 10, 10, 40kg x 5, 47.5kg x 4, 5, 4
Board press: 50kg x 5, 52.5kg x 3
Neutral grip floor DB press: 14kg x 15, 12, 12
Tricep pushdowns: 20kg x 40 x 2 sets
Overhead rope extensions: 25kg x 20 x 3 sets
Cable crunches: 60kg x 20 x 5 sets
I was not happy about failing reps I achieved the previous week, but again I blame all that muscle soreness! I smashed my head into the bar when I was setting up – much to Em’s amusement! – so I’m sure that didn’t help either.
Thursday – Deadlifts
Deadlifts: 60kg x 8, 80kg x 5, 95kg 5, 105kg x 3, 115kg x 5, 4
Max reps with 100kg in 60 seconds: 13
Stiff-legged deficit deadlifts: 87.5kg x 8 x 3 sets
Band-assisted chin-ups: 6 x 3 sets
Dumbbell holds (for grip): 42kg x 49 secs, 46 secs
My new set-up feels seriously horrible so I cut my final set short. I think I’m going to switch back to my regular style of deadlifting, as I’m worried about modifying things this close to competition, and then I will try changing my technique again. I’ve never really rounded my back like this (excluding during competition or a maximal effort pull) so it’s scaring me!
Friday – Overhead
Log press: 30kg x 8, 35kg x 5, 40kg x 3, 43.5kg x 4, 42.5kg x 5 x 2 sets
Max reps with 40kg in 60 seconds: 8
Incline bench press: 30kg x 8, 35kg x 7, 5, 6
Arnold press: 10kg x 8 x 3 sets
Dumbbell curls: 10kg x 15 x 3 sets
Face pulls: 40kg x 20 x 3 sets
Cable woodchop: 15kg x 15 x 3 sets
I had to drop back my programmed log press weight slightly as my lower back was killing me… I wonder why! This workout was super bro, but I had to get my pump on being Friday night and all.
My diet has been out of control since I got back from Australia. I blame my flatmate for trying to fatten me up! She made about 20 donuts (the plate below is one of three!) and then proceeded to eat four… they are now all gone, so you do the math.
I’m currently sitting just below the cut off for my weight class but I need to reign it in a bit. On Saturday night, I squished myself into a dress and went out. I’m too old to be meeting friends for drinks at 10.45pm! But I really have no excuse when I have so many bars literally on my doorstep with only a limited time to enjoy them.
Sunday morning I dragged myself out of bed and made my way to The Breakfast Club.
The food, as always, was worth getting up for.
Another thing on my doorstep is the Southbank food market. After drooling over all the stalls on offer, I finally settled on having a lamb and halloumi wrap.
Of course, I had to order some gelato to occupy me on the 10 minute walk home. Fatty!
Have you ever had extreme, full-body DOMS?