Woot woot! Despite it being frigidly cold here in London (school has been cancelled and we’re the only business open in our little strip) I am feeling awesome! As I’ve mentioned previously I’ve been following a high volume, sub max training protocol since before my bikini competition and absolutely loving it. I finished up my 6 week cycle last week and so Steve suggested I test my maxes this week as I haven’t done that in while.
Ya I wore a long sleeve and pants for most of my workout 😛
PR #1 came yesterday on box squats. Box squats are tricky buggers, they require a lot of technique (like most lifts) but I was having a hard time keeping my air and staying tight on the box for a few of my sets. Here is what my workout yesterday looked like:
Warmup – roll, ton of mobility work
CNS Activation – weighted dumbbell squat jumps
Box Squats – 95lbs x 5 / 115 x 5 / 135 x 3 / 155 x 2 / 175 x 1 / 195 x 1 / 205 x 1 / 215 x fail / 215 x 1 / 225 x fail
Accessory Work – overhead step ups, glute ham raise, dumbbell Romanian deadlifts
215!!! I was pumped! When I attempted 225lbs I was wearing a belt for the first time (yes, first time, I’ve never worn a belt to lift before) and I definitely wasn’t used to how it feels, plus, I lost my tightness at the bottom of the lift. Next time!
Warmup – roll, mobility work
CNS Activation – Med ball throws
Bench – 85lbs x 5 / 100 x 3 / 115 x 2 / 135 x 1 / 145 x 1 / 155 x 1 / 165 x fail / 160 x fail
Accessory Work – Bodyweight rows, overhead dumbbell carries, 1 arm pulldowns, some light ab work
Now you may be wondering why I went for 165lbs before 160, well I had already hit a PR so I figured why not? I’ve wanted to get 150lbs for the longest time so hitting 155lbs was awesome. Now I’ve got my short term goal set at 165lbs and my long term goal is 185lbs, which would be badass.
It’s so funny because when I first started lifting I could barely bench 65lbs. 95lbs was my first goal, then 115lbs and then I wanted to bench 135lbs (bodyweight). That’s what I love about training, there are always new goals, always something else to work and reach for.
In other news, it’s so cold here in London that my poor car didn’t start this morning, I’m lucky that my boss is kinda awesome and we can drive in together 😉
I don’t mind the snow, but when it’s this cold it’s hard to look cute at the same time (priorities right?). I now understand why my Auntie from Winnipeg laughs at how us Ontarians try and looks so nice when we go outside.
I like to attempt to look put together when I leave the house
With it being so cold I’m happy I made a giant batch of soup yesterday. I love my crockpot and how it makes delicious things while I’m at work.
That’s it for today friends. Tomorrow is a light training day so I can hopefully get a new PR on deadlifts Thursday!