Last week was a bit of a wash out.
I had the strangest time on the previous Friday when I did my workout. I had felt a bit nauseous that morning but ploughed into my workout anyway and pushed out a few new personal bests.
For the rest of the day I felt really dreadful. At the time I put it down to the heavy RDLs done the day after a deep tissue massage that had really loosened off my rhomboids. I assumed it was that stomach churning discomfort feeling you get when your muscles have cleared out some toxins and they are a little overstretched or “tweaked”. By the end of the day I had curled up on the sofa with various bits of “bad” food which seemed to be the only thing that felt vaguely comfortable to eat.
I had a horrid night being sick on and off and by the next morning I was unable to get out of bed to make the few paces to the bathroom. I was a bit better by the time I’d filled a bucket a few times but it looked like I hadn’t digested food for the previous 2-3 days and it was another couple of days before I was able to eat much of anything. Whatever the stomach bug was, it meant business.
By Monday, two days after being really sick and probably four or five since I’d truly digested anything, I was able to eat my first proper meal – just the one meal, mind you. By Wednesday, I felt much better and managed a few hours gardening, anticipating that with the extra day of active rest I would be able to go into the gym on Thursday morning.
Unfortunately on Thursday I didn’t feel too good and I failed to do virtually anything I planned for the gym. And I bawled my eyes out about that. Chris found me sobbing in the gym.
Ah well. I clearly wasn’t better and so I’ve decided to leave it. I had a planned two week break from usual training starting after my usual Monday workout. It has been I may, or may not, try again to get into and out of the gym on Monday morning but will then take a full break, as planned. What this does mean is that the workouts included below as planned workouts are not necessarily going to happen. They are there as a plan in case I do go into the gym, but they may carry across to when I start training again.
I just hope I haven’t lost a significant amount of muscle and strength.
Results for last week
Workout 1: (Thursday)
- Back squat: 81kg – 1×3 (or at least match 80kg) – 2 singles with 81kg and a single with 80kg before I admitted defeat on this.
- Back squat: 62kg – 1x max rep effort (minimum 11 reps) – so that I had no comparable I then put this up to 63kg and did a max rep effort. I even achieved 8 reps, although I was grinding the last couple out.
- Hip thrusts: 126kg rest-pause method (10s rest, minimum 8 reps total) – oh dear. The bar dropped through a crack in the bar pad on my second rep (doing hip thrusts has destroyed the padding on the bar pad) and bruised my leg muscle at the hip joint so badly that I couldn’t do any more reps on that first attempt. I managed a few more on the second set but by the third set the bruising was beginning to ache and I couldn’t get anywhere near full range of extension. Reps were 2, 5, 3: total of 10.
- Reverse lunges: 24kg – 3×8 – by this point the fight had gone out of me and I was in tears. I didn’t even try doing the reverse lunges.
Plan for this week
- Back squat: 81kg – 1×3 (or at least match 80kg)
- Back squat: 63kg – 1x max rep effort (minimum 9 reps)
- Hip thrusts: 126kg rest-pause method (10s rest, minimum 8 reps total with good form)
- Reverse lunges: 24kg – 3×8
- Concept 2 intervals: 8x30s (60s rest) – target 2.01.0
- Back squat: 84kg – 1×2 (or at least match 83kg)
- Back squat: 63kg – 1x max rep effort (minimum one more than last workout)
- RDL: 90kg 3×5
- Assisted glute-ham raises: Pink band support & full yellow sling, 3×4