I was grumpy for most of the weekend, likely a combination of the lingering SI joint issue, feeling defeated and frustrated with food, and just my own internal demons. Although my attitude began to shift yesterday afternoon, I think the grumpiness left completely this morning. I woke up feeling as if I needed more sleep, probably due to some tossing to find a comfortable position. As I opened the living room curtains, I realized that I still have another day off to look forward to, and that realization made me deliciously happy. I love my job, but days off are nice. It also helps that the SI issue is improving. In fact, I noticed that I was moving with more ease at the gym this morning than I was last week. Before my back hurt to bend over to pick up a light kettlebell, to lift a 45 pound plate onto the bar, or to even lay back onto the bench. I could do all of those things today without any pain or difficulty. The pain may not be all gone yet, but I’m so glad that there is improvement. Sitting is still a painful activity. As little as I do sit, unfortunately I have no choice but to sit while driving!
1a. goblet squats with kettlebells
16kg x 5, 24kg x 10, 32kg x 8, 40kg x 6, 40kg x 6
This was the first time I’ve ever done goblet squats with this much weight, and it was pretty good. They didn’t bother the lower back, but the 40kg kettlebell was definitely a challenge for the upper back. On both sets I tried for a seventh rep and bailed at the bottom.
double 24kg x 0
Michael thought that this might be easier to hold, but I didn’t feel comfortable at all and never even attempted a rep.
double 16kg x 2
This weight felt more doable, but the back of my left shoulder/delt was burning with fatigue and couldn’t hold position anymore.
1b. bench press-competition grip, no legs
43 lbs x 10, 65 x 10, 85 x 9, 95 x 6, 95 x 5
These got a bit tougher as I went along, probably because of holding the heavy kettlebells for the squats.
1c. plank with 2 small sandbags on my back
4 sets of 30 second holds
I’m not really sure how heavy the sandbags were, but I am reasonably confident they were more than 30 pounds.
2a. landmine presses
43 lbs x 8 each, 53 lbs x 8 each, 53 x 8 each
The left shoulder was still burning at the beginning of these, but that fatigue had faded substantially by the final set.
2b. Bulgarian split squats-with 54 lb vest
x 10 each
My balance was all over the place this first set, so I wanted to hold a kettlebell for the following sets.
plus 10kg kettlebell x 10 each, x 10 each
2c. ab wheel x 4 or 5?
The abs didn’t feel so good.
lying leg raises x 11
3a. dumbbell flyes
15 lb x 12, x 12
3b. hip thrusts with band around knees and large sandbag on my hips
x 30, x 30
Again, not completely certain the weight of the sandbag…maybe 70 pounds?
All in all, it felt like I did something this morning! A personal best for goblet squats! The suggestion that I might be able to do squats on Thursday (depending on the back, of course!) And I somehow managed to complete all 30 reps of the hip thrusts even though my glutes were on fire by the midway point! I’m still thankful that I’m not training three consecutive days this week, and that tomorrow is a rest day!