On the days where I feel particularly destroyed, I like to figure out the total tonnage I lifted.
I sit in the bath sulking and call out the numbers to my daughter, she writes them down, adds them up and we talk about how many cars worth of weight I moved.
Whatever floats your boat.
Squat 1 x 3 @107.5kg PB
Deadlift 1x 3 @ 130kg
Bench 1 x 3 @77.5kg PB
I felt ridiculously pleased about the deadlift today which is the only lift that actually ISN'T a PB. I lifted that a month ago but then the last three weeks of trying to go up to 132.5 for three have been different versions of failure and misery.
So, what am I stoked about? That I got three out! That after the first one (when i said to myself "holy fuck, that's heavy..."), I still managed to settle down, get my shit and thoughts together to see out the other two lifts. Neither was particularly pretty and both were ludicrously slow but I hung in there and did the work.
Next week, I'll attempt to take the same but quicker and with better form. 132.5 will come. Settle petal.
What have you got?
It’s lucky my third favourite thing to do - in the world - is lie on the floor.
I’m having a shitty week of wondering what the fuck it is that I’m doing with all this lifting.
Apart from actually loving DOING it…so much. It does not at times contribute in a positive way to the rest of my life…This week I just feel kind of broken and tired and wanting to be on the floor as much as possible. My traps are outta control massive and I just know that this summer is going to be all about feeling like a freaking meat.head. at the beach.
I oscillate between this kind of productive positive thinking and knowing that there is no way in hell I’m going to stop lifting anyway…So why am I wrestling with it? Fuuuck knows.
I remind myself about the Worlds in Novemeber and the outside goal of the Arnolds in March next year. I promise myself that I can commit to whatever kind of half arsed training I like after that.
Trap reduction program will be in full effect.
Meanwhile, the traps helped me get 1 x 3 @ 77.5kg on the bench today which is a PB
Then two sets with the slingshot, max effort with 77.5kg. First set was 5, second was 6.
3 x 5 @ 60kg with the red band. usually I do this after my working sets but trying it before hoping to get a transfer with speed and power when it gets heavy.
3 x 5 @ 105kg
3 x 8 defecit with 60kg , upped it to 70kg for the last set. Make it at least 80kg next time tho.
warmed up coming out of the bottom from a total stop.
5 x 2 @ 80 out of the bottom
walk out 120kg for a five breath count
5 x 5 @ 60kg
3 x max effort diamond push ups
1 x 2 @107.5, which is technically a two rep PB. I hate not getting the full set and I was going for 5.
Then another set with 100kg which I did for 5, just. I am the master of the slowest lifting humanly possible.
Then I bashed my head against a wall with my deadlifts again…because I'm a sadist with no life.
1x 2 @132.5
Let's pretend I only wanted two of everything I went for anyway and call it a good week.
Two beers and two dinners will be had in consolation.
Still pretty sore from maximus gluteus maximus activation on Tuesday and because I am a big baby.
I did a pretty general mobility routine. then
20x 5 x 2
40 x 5
50 x 5
60 x 3
70 x 3
75 x 5 x1 PB!
The last rep was long enough to make all of the steak sandwiches to fill a truck shop bain-marie but, it went up. Thank Christ. That's the third week in a row attempting that weight. The improvement was so tiny each week...but it came. Next week it's going to be solid.as.a.rock ;) above body weight for reps is a happy, happy day.
sling shot back off sets AMRAP
1 x 6 at 75kg
1x 5 at 75kg
Tabata ropes (two ropes)
My traps became the elephant in the room and I will not be holding any of those steak sandwiches with the grip from this day...
How is it possible that my body defers to using traps under all circumstances? wot.
Because of lots of pain in my hamstrings after intensity day, I spent a bit of time activating my glutes with an ascending KB ladder. Also did dead bugs and general warm up.
60 x 5 x 2
70 x 5
80 x 5
90 x 5
100 x 3
3 x 5 @105
It wasn't a big success. The last set felt like I was tapping into my glutes. Breaking the lift into leg drive and then glute city helped a little.
3 x 5 @ 60kg with the red band.
These felt much more powerful. I actually set much higher and pull really much faster from that position...I think I overcomplicate and think it when it gets heavy. On intensity day, I've got to warm up in this position. stop trying to start lower, it's fucked for me.
Conditioning - suck it
30:30 KBS with 24kg
I managed 19 reps each set. It actually felt good to breathe hard and get a little sweaty. More of this.
Anna Brown is an average though super keen