Well it seems I wasn’t quite as better as I thought.
I managed to complete my workout on Monday although I was really unhappy with my hip thrust form – my lower back was driving most of the movement, rather than my glutes. Chris thinks I may have increased the weight too far for the number of reps I’m adding each workout, so I’m going to only increase this by 2kg next week, and I’m also going to work in the 6-10 rep range now instead of 8-12 reps.
On Wednesday I thought I might try to do my squats so that I could get in three workouts, but all through my warm up I felt a bit weak and, more worryingly my lower back was screaming at me – leftover sore muscles from the hip thrust abuse on Monday. I gave up at the end of the warm up, not wanting to injure myself.
On Friday I thought I would have another go. My lower back didn’t hurt at all this time but I felt as weak as a small child, even under my first warm up weight of 50kg. I was a couple of inches off my full depth by the time I did 60kg and proceeded to do two sets of two reps and a single before calling it a day. I just couldn’t get anything to fire. Perhaps I was under proteined again? I have to confess I haven’t been eating my usual sorts of meals although I suspect it’s also got something to do with last week’s flu.
I’ll see if next week goes any better.
Plan and results for last week
Workout 1: Monday – all completed as planned
- RDL: 102kg – 2×2, 4×1
- Hip thrusts: 90kg – 5×11 (30s rest)
Workout 2: Friday
- Back squat: 82kg – 2×2, 4×1 – 2×2, 1×1
- Concept 2 intervals: 5x30s (30s rest) – I didn’t even get to these
Plan for this week
- Back squat: 82kg – 2×2, 4×1
- Concept 2 intervals: 5x30s (30s rest)
- RDL: 102kg – 3×2, 2×1
- Hip thrusts: 92kg – 5×6 (30s rest)