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Safety bar squats - 72.5kg x 5

Frustrated this week. I didn't push myself anywhere near my limit, though it wasn't because I didn't want to. Simply didn't have the chance because there's 3 others in my lifting group who all need their turn too, and we don't get a lot of time. Switching out the weight plates each set takes time up.

I'm going to ask the coach if I can try my maxes outside of the regular session, just so I've got that true baseline to work from. 72.5kg was only about 65% of my max I think, judging by my effort zone (we use Myzone to record effort).

I think it's a confidence thing too - I don't yet feel "part of the group" enough to be able to say I want to try going heavier. I'd hate the other women to think I was trying to outdo them or something. They probably wouldn't, but I still can't bring myself to say anything unless I at least have a idea what I can do.

Floor press: 42.5kg x 5
Reverse band Deadlift: 110kg x5

Missed last week because partner was in hospital, so I don't know what my 8 rep max would have been. But I'm pretty happy with my 5 rep, the deadlift especially! I wanted to go higher on the press but we ran out of time - 4 of us on one weight rack, all at different lifts, makes for a lot of time spent changing the weights.

Squats on Thursday, I'm going to aim for 80kg at 5 reps. I know I can do 75kg x3 fairly easy so 80kg gives me somewhere to go the well after when we move onto 3s.

My fitness is still a bit shit, but I found out I can do Spiderman press-ups. So that's nice.

I'll feel them tomorrow though!

I've caught the office lurgy (cold/flu, not sure how it's gonna go yet) so I almost didn't go tonight, but I made myself anyway. Not much opportunity to push myself except in the beep test, in which I only got to level 2 before I had to drop out because I couldn't breathe and my shin splints decided to put in an appearance. No matter though, if I can do level 2 when I'm feeling like hammered shit I'm sure I'll be able to do at least 3 or 4 next time. And I'll know what to expect too, which makes it easier.

Lifting-wise, we did safety bar squats but only on light weights (40kg) to practise the technique. I'll be honest, even with my calves still burning from the walk yesterday, I could barely feel the lift. I think I'm going to like those! The benefit is the padding on thr shoulders so I reckon I'll be able to lift a fair bit.

That's it for this week's sessions now, next Tuesday we're doing our 8 rep max on the 3 lifts. I'm really looking forward to seeing how much I can lift!

Feeling it in my shoulders today! But it's a good ache, not the "ow I did that wrong" but more the "oh, so that's what that muscle does!".

Apparently it's the "beep test" tomorrow. Not doing one before, though I kinda know what's involved. Seems like it's a universally hated thing, nearly as much as burpees. Yeah...I'm really not expecting much from myself!

Floor press: 50kg x 5 (warm-up)
Reverse band Deadlift: 80kg x5 (warm-up)

As far as I can tell, this program is on a 4 week cycle, with slightly different lifts done in each phase. Week 1 is "warm-up" week where you practice the lift positioning and test your fitness progress with calisthenics. Lifts are done relatively light, 5 reps on each.

Week 2 tests how much weight you can lift for 8 reps on each lift, week 3 is your max at 5 reps, and final week 4 is your max at 3 reps.

I got complimented on my positioning during the deadlift and my overall strength, advised to work on my breathing during the press (that's never been my strong point, I forget to breathe going up the stairs sometimes!). And I definitely need to work on my overall fitness, even to the point of doing the dreaded burpees.

On the bright side though, I discovered I can do pistol squats! Well, on the right leg anyway. Wobbled and fell over after 3 on the left leg 😂

I've started going to a gym that runs powerlifting programs. I used to do their cardio program but it didn't feel right for me. So I switched last week and already I feel more at home. I used to do lifting back in my wrestler days so it'll be interesting to see if I still have any of my old strength.

First session was Thursday 6 Sept, reverse band squats 75kg.