Posted by Marianne in Articles, Other, Workouts | 16 Comments
My Training Journal 5 | Week of 26th March
Hi everyone!
Hope you all had a lovely Easter! I spent the day getting workout-killed by my friend and Training Partner! Instead of doing my usual style of training, I went with his style (more geared toward hypertrophy) and my legs are dead today … hence no workout LOL! I will post what we did in the next installment of My Training Journal (since I am running a week behind).
Other news; I have officially become part of a new team based here in Belfast. You will see a lot more from me and Ironfit in the not too distant future. Being part of this team here will help me in becoming a fully fledged Trainer, so I can finally go with my passion! Don’t fret though, because myomytv is my baby and is going nowhere. Same goes for GGS … but a girl needs many strings to her bow, so I am making a commitment to all 3 avenues as they all neatly tie in to one common thread … Strength and Conditioning! I want to bring S&C to a new level here and I want to be part of the best team. You can follow Ironfit on Facebook, and soon you will discover more of who we are and what we stand for! ***suspense***
Now for the training Log
Monday - heat wave week (seems so long ago now)
I spent 2 hours 30 mins or so hiking up the Cavehill in Belfast. Beautiful!
Top of the world 
Tuesday – another hot day!
Crazy Kettlebell Combo Workout
Wednesday- Even hotter day … I miss you!!
Bret Contreras had emailed me to ask if I would record 2 types of swings for an upcoming T-Nation article he is writing (so FYI, I will be on T-Nation 
). He wanted a Hip Hinge Swing (the type I do now), and a Squat-style (which is not the best use of the swing). It took me AGES to try and unlearn my hip hinge to get enough of a squat to see any difference. Doing all these clips with 24kg, was rather taxing, so all I did after that was a little 12 min HIIT workout of the following:
3 rounds of 4 exercises at 45 seconds effort and 15 seconds rest:
- Burpees
- Jump Rope
- Plank Climbers
- Dynamic Squat
Thursday
Gym Session:
- Front Squats (onto a box): SET 1: 35kg x 15 reps, SET 2: 40kg x 10kg, SET 3: 45kg x 8 reps, SET 4: 50kg x 6 reps, SET 5: 55kg x 2 reps, SET6: Back to 40kg x 6 rep (quad death).
- Good-Mornings: SET 1: 35kg x 10 reps, SET 2: 40kg x 10 reps, SET 3: 45kg x 8 reps
- Neutral Pull Ups: 8, 7, 6
- Dips: 10, 8, 8
- Seated Cable Rows: 3 SETS of 10 reps with 40kg
- Push Ups: 15, 14, 12
- 20 minutes STEADY cardio
Friday
Rest
Saturday
Gym Session:
- Sumo Deadlifts – SET 1: 70kg x 5 reps, SET 2: 80kg x 5 reps, SET 3: 90kg x 5 reps, SET 4: 100kg x 3 singles, SET 5: 105kg x 2 singles.
- Glute Bridges – 3 SETS of 12 reps with 100kg
- Back Squat (low box) – SET 1: 40kg x 8 reps, SET 2: 50kg x 8 reps, SET 3: 60kg x 4 reps, SET 4: 65kg x 3 reps, SET 5: 70kg x 1
- Bench Press (no spotter
) – SET 1: 30kg x 10 reps, SET 2: 35kg x 8 reps, SET 3: 40kg x 4 reps … ran out of confidence as I didn’t want to get hurt. You’ll see I did much better this week! - Chin Ups: 3 sets of 7
Sunday
Was meant to be a rest day, but in the morning I headed out in the car to a nice location for a walk (what irony), and I ended up down at the athletics track. I had a KB in the back of the car, so I did a mix of Swings, Snatches (yes, snatches), Single-Leg DLs, Burpees, Squats and Clean & Press! Was great!
That’s about it everyone. I’ll be back soon with a new killer workout.
Cheers
Marianne
Intermittent Fasting:
Learn and Train:
Puts my week to shame! Great workouts Marianne!
I know what you mean by not wanting to lift too much during a bench press without a spotter…I let the bar come down on my lip once when my arms gave out. Had a slight bruise on my lip; the bruise to me ego was bigger!
I now do any bench presses in the squat rack, with the safety bars in place.
Wendy
Surrey BC, Canada
Yeah, that’s what I did the next time … I was still a bit worried at first that the bars weren’t high enough, so my first rep was a bit wobbly … after that I was fine, then Andrew came along at the last min to spot me for a PR! Hoping for another one soon
Love BENCH! Your poor lip 
Hey Marianne,
I’ve just started with bench pressing and am loving it! I don’t have a weight rack so, as usual, I’m making do and have got two level platforms to stand each end of the barbell and my bench is just the right height for my chest to touch the bar. I’ve found that my 1rep max is 70kg (BW=83kg), I really don’t know if that’s any good but it’s a start!
Thanks again for your great blog, hope your US trip is going well.
Also, I’ve just had a great session of squats this afternoon. Even though they were on a lowish box my confidence has sky rocketed! 56kg 10, 61kg 8, 66kg 6, 71kg 5, 76kg 4, 81kg 3, 86kg 1! then 61kg 6. I spoke to an ex Army PTI and now strength coach/physio mate and he showed me the cross grip as I just couldn’t do the “normal” grip. Also, I find that if I look directly up at the ceiling my balance and posture is much better. So now I can front squat and it’s awesome! Ha! Just thought I’d share that.
Cheers,
Nik
Good to hear from you Niko, and of your progress
Keep it up!
Congratulations for this week except for the sunday, you sport addict!:) Don’t forget to rest, we don’t want to loose you for some weeks because you are injured.
Thanks, I’ll make sure I rest too
Great that you are following your passion. I am sure the Ironfit crew will help you develop your skills, we will all benefit!
Thanks Adam, I appreciate all the support I can get. A gradual transition will hopefully take place from Nursing to Training people.
Just a real quick question, what are your rest periods like between sets in your heavy gym workouts?
3 minutes betweeen sets or is that too long?
THanks!!
Honestly, I couldn’t tell you LOL! A guess: It would be anywhere from 1 – 3 mins. Sometimes (when I am lazy and during deadlifts, it might be 4 mins). It also depends on my mood, and if I have a training partner. Left up to me, and I dilly dally
3 mins isn’t too long, as long as it doesn’t affect your next lift.
hey marianne great week of workouts,ur doing really really well. may i ask is it a personal trainer ? kettle bell instructor?, ur referring to when u say a fully fledged trainer, best of luck with GGS clothing line
I mean I am starting to PT
This is what I want to do, so instead of just wishing it, I’m going to do it 
Thanks for the support!
hi marianne,
glad to hear everything is going well. Wanted to 1st thank you for the nutrition tip u gave me a wk ago. I’ve tried up my protein, and that didn’t work, I’ve tried my carbs, and that slightly worked, so now I’m @ my fat portion for more calories intake. I will keep u updated on that. I want to stick with the more healthy fats like: raw almonds/walnuts, avocados, natural peanut butter, xtra virgin olive oit on my shake, etc. If theirs anything is you can think of, please feel free as usual. I was thinking of adding one these to each meal I have. Thank again for your advice.
Now I had a qauestion regarding your comment about the 2 different types of swings you do, I didnt even know there were 2? And I’ve been following you for over 6mos now. I just know of the KB swing using your hips.
Well enjoy the rest of your week if I dont chat with u again. And I dont blame you for getting it in on a sunday, different location, especially outdoors….is more than enough motivation for me, so trust me I understand. I also keep some weights in my truck @ all times, hey u never know lol
PS cant wait to rock my GGS T shirt:)
God Bless
Just stick with the swing you know
It’s the “proper” one.
Hope you have an amazing week too!