This was a revelatory week for my hip thrusts. I remembered that I needed to breathe properly during my hip thrusting which was something I’d completely forgotten about.
Of course that’s not to say that I wasn’t breathing, but I was failing to breathe in a way that complimented the lifting. This time I breathed out on the thrust up and in on the way back down. The subsequent force I could put through each thrust and the protection on my back meant that my form was much better, the strength all came from my glutes and the weight felt much lighter than usual.
This week’s lesson is to remember to breathe!
Plan and results for last week
Workout 1: (Monday)
- Back squat: 78kg – 6×2 – this was starting to feel heavy again. I’m going to stick with this weight and increase the number of sets for a few weeks to get used to it.
- Concept 2 intervals: 5x30s (30s rest) – 1.55.9, 1.55.9, 1.56.4, 1.58.7, 2.00.5 – I started off slightly slower but it was still too fast for 5 matching intervals. Ho hum. I’ll aim for a first interval at about 1.56.5 or 1.57.0 next week.
Workout 2: (Thursday) – all completed as planned
- RDL: 103kg – 1×2, 6×1
- Hip thrusts: 92kg – 5×9 (30s rest)
Plan for this week
Workout 1:
- Back squat: 78kg – 7×2
- Concept 2 intervals: 5x30s (30s rest)
Workout 2:
- RDL: 103kg – 2×2, 4×1
- Hip thrusts: 92kg – 5×10 (30s rest)
It’s funny what you remember you should be doing during lifts. Just the other week I remembered I needed to drive my legs during the bench press: something I’d forgotten to do but of course knew about.
The silly thing is that it’s always the really basic cues that get forgotten, isn’t it, Sportsgirl? Perhaps because they are so basic you eventually stop needing to think about them all the time – the body learns the movements. But then you get to the point where you’re so busy thinking about lots of other cues and, one day, the body stops doing the basic things again. I find it’s such a frustrating cycle sometimes.