Squats 5 x 5 @ 80kgs Played around with a slower more controlled descent and also Al called out an earlier "up" command to keep me from going too deep. Kind of stopped just below my sticking point and drove up. That was fun. Bench 5 x 5 @ 60kgs I've decided to stop fucking around with foot position and commit to flat and kind of narrow. It feels heaps more stable and I get good leg drive, good glute recruitment. Paid attention to keep my grip the same every set. Paid attention to keep my shoulder blades back at extension and rock solid…was good. Played around with wide grip bench but, I hate it.
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This week has been weird. I felt like a rock star for volume earlier in the week and like a crippled whiney scared loser approaching intensity.
Today, we were either going to attempt 5 squats at 107.5 and 3 deads at 132.5 (to move my PRs up), or maybe take things a bit differently. Given I was feeling a bit broken and dispirited from a shitty bench session yesterday, we decided to go at sub optimal weights for as many reps as I could manage. This was fun because I still had the opportunity to work hard. It was heavy enough and it gave me an opportunity to get some reps beyond the five I have been struggling to complete of late. I did 7 reps at 102.5 for my squat and 6 deadlifts at 120kg. Both of those weights were my 1RM six months ago so I really am pleased about that. I've been slacking off on my mobility and my cool downs so I'm going to try to dig in to the gristle that is my body and see if I can be less broken over the next couple of weeks. Thankyou 50cent for the squats. Thank you half Sepultura and half Fugazi for the deads (earphones fell out mid work - so it was half stereo, half iphone. rad) 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. Bounce! Conditioning
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. Conditioning EMOM prowler 6 minutes Squats
5x5 @80kg 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 Bench 5 x 5 @ 60kg all good 3 x max effort diamond push ups Squats
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. |
AuthorAnna Brown is an average though super keen Archives
January 2018
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