Last Friday’s training session looked drastically different than today’s. Last week I was in a lot of pain, my front squats were stopped almost as soon as they had begun, and I was still wondering when I would ever begin to feel better. I was trudging uphill, emotionally and physically drained from the effort, completely unaware of just how close I was to the summit. Now that I seem to be on the road to wellness, I find my energy returning, even though my emotions still appear to be all over the place. I can be one motivational post away from bursting into tears, yet I feel hopeful, joyful, determined, focused, excited. Provincials are 7 weeks away. My back still isn’t 100%. It still isn’t wholly cooperative in the gym, but it is time to ramp up the training to peak my strength for competition. Although there has often been some sort of minor problem during my previous competition prep, this is the first time preparing for a meet after such a prolonged, painful and limiting injury, which means I really have no idea what will happen over the next 7 weeks. But I am looking forward to seeing what I can do. In spite of. Despite. Because I believe I can. I will.
1a. squats-low bar, without sleeves
45 lbs x 10, 95 x 6, 115 x 7
with belt: 135 x 7, 145 x 7, 145 x 7, 155 x 7, 155 x 7
Since we are 7 weeks from competition and I’m dealing with the back problem, we need to work patterns more than spending a lot of time on accessory movements. My squat pattern has been all over the place since the start of the back problems, mostly due to the fact that there is restriction in how my back moves which has affected my ability to hit proper depth. That inability to squat deep also prevents me from taking advantage of the spring reflex coming out of the hole. My eccentric is also slower in an effort to control my descent to avoid going deeper than my back will comfortably allow. Although my knees usually push forward a fair bit when I squat, the back problem has also resulted in my knees pushing forward even more. I’m afraid I’d be a “quarter” squatter if I tried to prevent the forward knee movement. I have never had as much struggle with hitting depth as I have these past couple of months. Today’s squats still had depth issues, but there were also several reps where I had to fight against my body pitching forward.
1b. bench press-competition grip
43 lbs x 12, 63 x 8, 83 x 5, 105 x 4, 105 x 4, 105 x 4, 105 x 4, 110 x 4
These were all done with my feet on the bench and a minimal arch. Without my normal arch and the ability to use my legs, it is more difficult to get (and keep) the shoulders in the proper position. But I’m okay with making things more difficult when it makes me stronger in the end.
2a. glute-ham raises
with arms straight up overhead x 12
2b. push ups
x 7, x 5
I haven’t done push ups for a while, but I didn’t expect them to be too much of a problem. Weird! Did I just say that? Since when do I think push ups won’t be a problem?! Unfortunately, despite my optimism, the push ups were more challenging than I anticipated due to the fact that holding the proper position caused an unpleasant feeling in my very low back.
2c. ab wheel
x 10, x 10
There was more of that unpleasant very low back feeling while doing the ab wheel, although to a slightly lesser degree.
I practically dragged my carcass home after training last Friday, because I was in so much pain. There is still pain. In fact, I must have moved oddly or too quickly when getting up off the bench after one set of pressing, because I had to take a second or two to breathe and recover from the jolt of pain. However, the difference between today and a week ago is like night and day. Now we do our best to push the training while still respecting the injury and allowing it to continue to heal.