Since my coach Martin is in South Africa with Ernie & Anna at the moment, I had the opportunity to take some sneaky pics when I was training last night. Normally I don’t take my phone into the gym (unless I’m desperate to take a pic of something unusual!!) because I kinda feel it’s rude to – plus there’s the added danger of dropping a weight on my phone. Few things irritate me more than someone who’s glued to their phone at the gym.
Monday: speed squats
- Box squats with two red bands: worked up to 10 sets of 2 @ 40kg
There wasn’t a cage free at the gym so I jerry-rigged up some bands on a free-standing squat rack. Here’s how to do it:
I put two heavy dumbbells (I used 40kg ones) either side of the rack, and looped the bands round the dumbbell handles. The bands can then be securely looped round the bar. If you have round dumbbells as opposed to hexagonal, wedge the dumbbells between plates (or the foot of the stand + a plate) to stop them rolling around.
- Good mornings: 25kg x 5; 45kg, 2 sets of 5
I used a safety bar for these. Why is it called a safety bar?? (NB this is not the much-derided “tampon bar”) It definitely never feels safe to me; in fact it feels fucking horrible on my neck. If this is a safety bar, I dread to think what the unsafety bar is like.
- Light tricep pushdowns: 10kg x 15; 15kg, 2 sets of 15
- Glute & ham raises: 6 sets of 10 with a 5kg plate
- Pullthroughs: 2 sets of 15
- Cable crunch: 3 sets of 10 @ 30kg
I took a cheeky gym selfie; I have hardly any pics of me just working out. I kinda like how my belt looks like an underbust corset.
Good lord I am so wide front-to-back at the moment. I caught a bit of a Twitter conversation yesterday in which some female powerlifters were discussing being in the smaller weight classes (47kg + 52kg) and how short they are. I’m going to be the shortest (5’2″) 84kg lifter ever.
Tuesday: barbell complex
Today I finally paid heed to my Outlook reminder and went to the gym on a Tuesday lunchtime (!!!) I didn’t do very much, though, as I’m pretty tired from last night & I felt a bit shaky at the gym – don’t think I ate enough this morning.
- Barbell complex (all with an empty 20kg bar): snatch-grip deadlift x 5; snatch-grip Romanian deadlift x 5; hang power snatch x 5; overhead squat x 5; behind-the-neck push press x 5. Three rounds with 1 minute rest in between.
- Situps: 2 sets of 20
- Sauna 🙂
I’m not very pleased with the barbell complex, TBH, It felt really hard, and I think I pressed out every single snatch. How important is it to not press out when you’re doing a barbell complex, though? I guess not very, but I’m such an utter purist that it annoyed me. I hate seeing pressouts, just like I hate seeing hitched deadlifts etc. even if they’re allowed in the sport (e.g. strongman). It’s like an itch for me.
And now I’m back at my desk at work, eating tortilla chips 🙂