Week 2 of strong woman training began today. After one week, I feel like I got hit by a car. Wow. This is hard.
Today was a Monday, so that meant it was a heavy day. Monday is supposed to be 90% of my max lift, but I’ve decided to just go for it and lift as much as I can. The rest of the week is based on what I do on Monday. On Thursday’s, I will lift 70% of my max, and on Saturday’s, I’ll lift 50-60% of my max. The next Monday, I’m going to bump the weights up again. I am pleased with how much more I was able to do today as opposed to a week ago. That’s just a change in attitude. I was more afraid that week.
I’m supposed to do assistance work on the days in between. Last week, I barely did anything. I needed the rest. I think that will be the case tomorrow, too. I’ve been sitting or laying down most of the time since this workout. Again – a car must have hit me. Wow.
This is what I did today…
7/15/13 Log Press (max wt last week = 65 lbs, two sets)
10:22:34 AM 50 x 3
10:23:28 AM 60 x 3
10:28:49 AM 70 x 2.5
10:32:19 AM 70 x 2 Couldn’t press the third rep again – drop the weight
10:39:05 AM 65 x 3
7/15/13 One Arm Press (max wt last week = 35 lbs, 1 set)
10:39:15 AM 25 x 3
10:43:33 AM 35 x 3 2 on right side
10:43:38 AM 35 x 3 2.5 on right side. Got my elbow sleeve
10:47:06 AM 35 x 3
I did another set with the 35’s, but forgot to record it. Five sets total.
7/15/13 Farmer’s Walk (max wt last week = 60 lbs, 1 set)
11:04:18 AM 85 x 40 Used the proper Farmer’s Carry weights outside. Wrapped my wrists, too.
11:06:31 AM 85 x 50
11:09:34 AM 85 x 50
11:13:51 AM 85 x 50 Tried to pick up 115s. Decided I will need my belt since 230 lbs is actually a heavier weight than I’ve ever picked up off the ground before. Something to look forward to trying next week.
11:17:53 AM 85 x 50
I was only supposed to do three sets of this, but I forgot and did five sets.
7/15/13 Tire Flips (I used the next biggest tire. There were three about the same size. The first one I tried to work with I couldn’t grip because the treads were flat against the ground. After about 5 minutes messing around with it, a guy showed me the one I ended up using. Guessing the weight. The guys who work at the gym don’t know for sure. Since the last one was about 300, I’m hoping this was the 400 lb tire I’m supposed to be able to flip at the competition. The one bigger than this one is really big. Scary big.)
11:53:09 AM 400 x 5
11:53:19 AM 400 x 5
11:56:44 AM 400 x 5
7/15/13 Keg Carry (Same keg I used last week. It’s the lightest one there. I didn’t try to place it on the platform. I need some coaching for how to do that when the weight is this heavy.)
12:00:53 PM 125 x 40 steps
12:06:57 PM 125 x 40
12:07:02 PM 125 x 40
12:09:10 PM 125 x 40
12:11:54 PM 125 x 40
I’m supposed to do 15 keg carries. I couldn’t do that. Workout was already almost two hours long at this point.
7/15/13 Sled Pull
12:28:36 PM 145 x 2 (one “rep” is about 20 yards – down and back is 2 reps)
12:32:27 PM 185 x 2
12:36:09 PM 235 x 2
Both upper arms are bruised from the tire flips. My legs are bruised and scraped from the keg carries. I almost whacked my chin twice during the log press. This is a rough workout. But it’s challenging me and I believe it will produce results that are consistent with my goals for off season – build muscle, speed up my metabolism, and stay lean. It’s been three weeks since my show and I have only gained my water weight back, even though I’m eating more. Perfect. Much better than last year.
I am beat. Beat up and tired. I’m heading to bed. So sore that sleep might be tough – this might be an Advil PM night.