Not Just a Man's World

Last week didn’t quite go to plan.  I had a serious case of fatigue, muscle weakness and nausea over the bank holiday weekend which I believe was brought on by over-dosing on magnesium (in an effort to resolve magnesium deficiency).  I’ve decided to take a break from the diabetes series this week to provide an article on magnesium deficiency.

Anyway – I diverge from the topic of my workouts. 

I really am nearly there in recovering my lifts following my holiday at the start of July but it seemed my error in amending my programming to reflect this improvement was to keep back squats in twice a week.  It is likely that the squatting is kicking my CNS system into submission and combining that with the fact that I have been increasing my cycling over the last two weeks meant that my body, especially my glutes which I seem to use to cycle these days (success!), isn’t recovering between workouts.

Plan and results for last week

Workout 1: 

• Back squat: 75kg – 4×3, 4×2
• RDL: 90kg – 2×3, 6×2
• Kettlebell push press: 16kg – 8×4, with less “push” from the legs

Workout 2:

• Back squat: 75kg – 5×3, 3×2
• Pendlay Row: 51kg – 8×3
• Hip thrusts: 105kg – 6×4

This is what actually happened:

Workout 1 – Saturday: 

• Back squat: 75kg – 1×3, 3×2, 4×1, oh dear!  Talk about feeling weak!
• RDL: 90kg – 1×3, 7×2

Workout 2 – Sunday (having decided to split lower and upper body):

Supersetting the following exercises:

• Pendlay Row: 51kg – 8×3
• Kettlebell push press: 16kg – 8×2, with much less “push” from the legs

Workout 3 – Thursday (staring my new programme):

• RDL: 90kg – 2×3, 6×2
• Kettlebell push press: 16kg – 8×3, with much less “push” from the legs
• Hip thrusts: 105kg – 6×4

Plan for this week

Workout 1: 

• Back squat: 75kg – 4×3, 4×2
• Inverted rows: 8×3 (I have no idea where to start with these, though)
• Hip thrusts: 110kg – 6×4

Workout 2:

• RDL: 90kg – 2×3, 6×2
• Kettlebell push press: 16kg – 8×4, with less “push” from the legs
• Hip thrusts: 115kg – 6×4

Related posts:

1. Powerlifting progress 2011: week thirty-eight
2. Powerlifting progress 2011: week thirty-nine
3. Powerlifting progress 2011: week thirty-six
4. Powerlifting progress 2011: week thirty-four