Goblet Squats

Since it is Wednesday I walked into the gym expecting military presses to be on my agenda, but my coach surprised me by saying that we weren’t going to do them today…if I was okay with that. The military press. while I will do them when required, is not my favourite lift and I did not mind doing something else this morning at all!

warm-up:

bottoms up kettlebell presses 8kg x 8 each, 10kg x 9 each

Since overhead pressing tends to be an area of struggle for me, I am pleased as punch whenever I manage to have strong feeling sets. Michael only asked for sets of 8, but I pushed for an extra rep on the final set in order to set a PR. Of course, I only pushed because I felt confident in my ability to complete the extra rep.

hip thrusts with hip circle 2 sets of 20

1a. floor press-competition grip

45 lbs x 10, 65 x 8, 90 x 7, 105 x 7, 105 x 7, 105 x 4

1b. goblet squats-flat shoes

12kg kettlebell x 8, 44 lb dumbbell x 8, 64 lbs x 8, 84 x 8, 105 lb dumbbell x 3, 95 x 0, 84 x 10, 84 x 6

For the most part, these goblet squats felt really good. Michael intervened after the third rep at 105 pounds, recognizing that the upper back wasn’t going to hold for another. We dropped the weight a bit. Since my back is still an issue, Michael helped me by lifting the heavy dumbbells, so I could just be in position and take the dumbbell from him rather than running the risk of hurting my back trying to pick it up from the floor. He’d given me the 95 pound dumbbell and I held it but decided against attempting a squat, because I could feel more strain on my lower back than I had felt during the previous sets. This was likely due to the fact that the 105 and 95 pound sets were with regular plates on handles which meant a larger dumbbell that protruded further away from my body and required a bit more bend in the lower back. We dropped the weight and the first set was no problem. The final set started out easy enough, but the upper back was done.

2a. chest supported rows

45 lbs x 20, 70 x 3…the low back was feeling a bit pressured

2-16kg kettlebells x 12, x 4…this time the upper back was just done

2b. cable triceps pull-downs: reverse grip + overhand grip

30 lbs x 15 + 10, x 10 + 7

From the very beginning when I was doing the hip thrusts, I had the urge to take a picture of a section of the wall in the gym. My coach has a ribbon of words spanning the length of one wall, and my gaze was drawn to a handful of words over and over again. Ironically, as I am typing now roughly 11 hours later, I cannot recall the exact words that caught my eye. The first set of hip thrusts started out most uncomfortably on the low back, and I focused on the words. It bothers me that I can’t remember the words now. In my defense, there are many words and I have gazed upon them all many a time. I shall have to look at them again tomorrow…and maybe snap a picture. The back is determined to shove splinters of doubt into my confidence, so I need all the positive input I can get.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s