Aches, Pains & Injury

It’s no secret that this year hasn’t gone as well as I might have planned or hoped in terms of my training and powerlifting. The “little” SI joint problem that began all the way back at the end of January has been an ongoing presence in my life. Although it has greatly improved, especially over the past couple of months, there remains an ache, a discomfort that is just there more than it is actually an issue. Midway through Monday’s training session, I began to feel little aches in other parts of my body. A bunching up sensation behind my right knee when I’d squat. An entirely different sensation behind the left knee as if I had hyper-extended it. There was a general sense that something was out of sorts in my pelvis. Some of my disc issue symptoms are subtly shifting into my perception again…a bit of tingling/numbness in the big toe of my right leg and a heavy, achy feeling at the bottom of my hip. Everything combined truly is not all that much to complain about…it is just there and I can feel it. Maybe I’m just acutely aware of what is going on with my body, and I suppose that makes sense considering the nature of my training over the past few years. But let me just say that coming back from an injury sucks! I hesitate to call my SI joint issue an injury, but I suppose there really is no other way to look at it.

With only two competitions this year and the first one being less than what I would have liked, I am hoping for a much better performance in November. Of course, I have a goal in mind for that competition. It isn’t out of line with my capabilities, at least my capabilities pre-SI joint problem! As much as I believe that I am still entirely capable of achieving this goal, I’m hesitant and cautious, knowing that this has not been my best year. Over the past few weeks of training with a new program written by a new coach, I’ve had moments where I felt as if I was so far removed from what I know I can do, moments when the weights felt so much heavier than they actually were and I wasn’t completely confident that I could regain my strength. Yet, there have also been moments when I have felt strong and confident and could envision being capable of more. The line between those opposing feelings is paper thin. Today’s deadlifts made me feel strong and confident and capable, but then my incline bench left me feeling weak and frustrated. The feedback from my coach was that my incline sets were looking perfect, that struggling is expected at this point. Hallelujah!

1. deadlifts (2-2×1)

warm up: 45 lbs x 10, 95 x 8, 135 x 4, 165 x 4

main event, with belt: 190 x 6, 190 x 6, 190 x 6, 190 x 5

2. incline bench (3-1×0)

warm up: 45 lbs x 8

main event: 65 lbs x 8, 65 x 8, 65 x 5

These were definitely tougher today. The rep range was 8-15, but I stopped each set with maybe, maybe one rep left in the tank.

3. stiff legged deadlifts (3-1×0)

115 lbs x 15, 115 x 13

4a. side plank

x 25 seconds, x 25s, x 25s

4b. barbell row

75 lbs x 12, 75 x 12, 75 x 10

4c. glute bridge

60 lbs x 15, 60 x 15, 60 x 15

The weight for the glute bridges is not a struggle at all; however, that weight is becoming uncomfortable and awkward when it comes to getting into position and having the weight across my abdomen.

 

 

Start of Week 4

I think the only thing I don’t like about Mondays is the accessory work in my training program. There is just something about this day’s accessory work that fills me with a sense of dread as I walk into the gym. This is not how I feel about the accessory work on my other training days. Today was my fourth week with this program, and I still feel the same. By the time I finish my high bar squats, close grip bench, and front squats, I’m exhausted and muscles are quivering. This morning was no exception. I didn’t mind the main lifts, but I had to dig deep to find perseverance to complete the accessories.

1. high bar squats (2-0x0)

warm up: 45 lbs x 10, 95 x 6, 135 x 4

main event: 160 x 6, 160 x 6, 160 x 6, 160 x 6

The first working set felt off. I realized that I hadn’t put my belt on, and it felt as if my stance was a touch wider than normal. The second set felt somewhat better with the belt and better stance but still a bit tough. The final two sets felt the best; however, I did get a random discomfort/ache in my left leg below the knee.

2. close grip bench press (2-0x0)

warm up: 45 lbs x 10, 65 x 6, 85 x 6, 100 x 3

main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4

This felt tougher than last week even though I did the same weight for the same number of reps and sets.

3. front squats (3-1×0)

75 lbs x 12, 75 x 10, 75 x 8, 75 x 8

4a. walking lunges

70 lbs x 12, 70 x 10, 70 x 10

4b. dumbbell rows

35 lbs x 10, 35 x 10, 35 x 7

4c. plank

x 40 seconds, x 30 seconds, x 27 seconds

4d. dumbbell rear delts

12 lbs x 12, 12 x 12, 12 x 10

Friday Fatigued?

It’s been a rather good day. With my current work schedule, Fridays are my Mondays. I don’t often get too caught up in negative feelings about particular days of the week. Sure I look forward to my weekends as much as anyone else, but Mondays have the same potential to be good days as any other day of the week. I slept okay last night but was awake more than asleep for at least an hour before my alarm, which isn’t a good thing when the alarm is set for 4:45 AM, but I got out of bed feeling mostly rested and ready for the day. Work was good, a smooth day with lots of laughter and connections. After work I hit the gym for my final session of week 3. This week was about incurring fatigue; however, for the most part, I felt stronger this week than I have for a while.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 4

main event: 100 lbs x 6, 100 x 6, 100 x 6, 100 x 6

2. high bar squats (3-0x0)

warm up: 45 lbs x 7, 65 x 5

main event: 95 lbs x 12, 95 x 12, 95 x 12

3. close grip bench (3-1×0)

75 lbs x 12, 75 x 11

4a. 45 degree back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 12, x 10

Week 3, Day 1

With today being a holiday and thus the changes in operating hours both at work and the gym, I knew that I had to begin my training session no later than 8:30 this morning if I was going to get it done at all today. I set my alarm for 7:30 and still found myself fighting the urge to shut it off without actually getting out of bed. I’m sleeping reasonably well these days, and I’m fairly good at ensuring I get enough hours of sleep…sometimes the body just wants more! But I got up and dressed and ready. By 8:30 I was at the gym and ready to begin.

1. high bar squats (2-0x0)

warm up: 45 lbs x 8, 95 x 8, 135 x 5, 165 x 4

main event with belt: 175 x 5, 175 x 5, 175 x 4, 175 x 3

My coach added an extra working set this week but kept the weight the same. I’m trying to work on my breathing technique, and I have a feeling that will be an ongoing, lengthy process. Still, the squats felt better this week compared to last week, even with the extra set and reps. I felt stronger. The back was less of an issue. With the same weight last week, I only managed a total of 8 reps over 3 sets, so this is definitely an improvement.

2. close grip bench (2-0x0)

warm up: 45 lbs x 10, 65 x 6, 85 x 5, 105 x 3

main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4

The weight jumped a little this week and another set was added, but I think the bar was still moving well. The back felt achy as soon as I started arching on the very first warm up set, but by the time I got to the working sets the arch wasn’t really bothering my back at all. At least not during the pressing…getting out of the arch was a tad slow.

3. front squats (3-1×0)

75 lbs x 10, 75 x 8, 75 x 8, 75 x 7

4a. walking lunges

60 lbs x 16, 60 x 16

4b. dumbbell rows

30 lbs x 12, 30 x 10

4c. plank

x 47 seconds, x 30 seconds

4d. dumbbell rear delts

10 lbs x 15, 10 x 13

There was supposed to be 3 sets of all of these exercises, but I called it quits after the second round. Actually, I wanted to pack it in during the first round but managed to push myself to complete two.

 

Scheduled

“To be prepared is half the victory.” ~Cervantes

My daughter has expressed her growing excitement for the past several days as she was anticipating the start of a new day-timer. Sure, I rolled my eyes over her excitement, but the truth is that I am just the same when it comes time to begin a new day-timer, calendar, or journal. In fact, my current day-timer will be finished at the end of July, which means I am also rather excited to crack open fresh pages very soon.

I like to be organized and part of being organized means planning my time. Life is busy, but I function better when there is more order than chaos. Since I have never worked a Monday to Friday/9-5 kind of job, as much as I strive for consistency, I have to be flexible. With a work schedule that is rarely the same from week to week, a paper day-timer (as well as the calendar on my phone) is absolutely essential for my sanity.

My training times over the past few years have been fairly consistent, although there were occasional changes made to accommodate holidays, my work schedule, and other situations that would arise from time to time. Now that I am no longer training one-on-one with a trainer, I have more flexibility in what days and times I go to the gym. This can be both good and bad.

Ideally, I would like to train on Mondays, Wednesdays, and Fridays; however, there will be times when I have to change days up a bit. I might also need to be flexible with what time I train, although I am already used to training at different times in the day. I exercised a lot of flexibility with this first week of training in my new gym with my new program. I received the program Monday morning and had to work that afternoon/evening, so I started the program on Tuesday. I had considered sticking to the planned Wednesday training day, I ultimately pushed it back until Thursday, because I was sore and needed the rest day. Of course, pushing day 2 until Thursday left me with the same dilemma for day 3…either go to the gym on Friday, sore and unrested, or push it back until Saturday. I opted for Saturday. I made it work for my schedule and what my body needed during this first week back at the gym with a program more physically demanding than what I have been doing for the past month or so.

A friend cautioned me the other day about being too loose with scheduling my training sessions now that I am on my own. Although my friend knows that I am fairly disciplined and consistent with my training, he is familiar with how easy it is to allow training to fall by the wayside when life gets busy. I understand what he had to say and cannot disagree with it. I certainly felt the tugs of laziness this week. It wasn’t that I felt disinclined to get the training in, but rather I found myself wavering in terms of when I would go. I didn’t really want to train Saturday morning, because I knew I’d have to go early in order to be finished and have time to get ready for work; however, I didn’t want to train Friday with the way that my back was hurting from Thursday’s session. I wanted to sleep in on Saturday instead of being at the gym at 8:00 in the morning, but I wasn’t keen on going to the gym after work around 5 pm. There was never any doubt that I would go to the gym, yet my motivation was difficult to find. If I didn’t have a specific purpose to focus on, like my competition in November, I can see how easy it would be to make excuses for skipping a training session now and then.

I’d like to think that I am not such a person as that though. In several areas of my life I am highly disciplined and focused. Depending on what is on the agenda for a training session, I might need to be more flexible with the day and time I train for the simple fact that I might need assistance. Now that my husband and I both go to the same gym, he can give me a spot or a hand-off when necessary, but he won’t always be available to go to the gym at the same time I might like to go. The recent changes to my work schedule might also require more random training sessions than fixed. This is one reason why I live by my day-timer. I function better with the ability to visualize what needs doing and when, and it is easier to put the pieces together in the best order when I can see them all at once.

A New Beginning

I received week one of my new online coaching program yesterday, but I wasn’t able to get to the gym until after work today. It probably wasn’t the best time to train, but sometimes you just got to do what you gotta do! I worked a closing shift last night, and the night owl woke up pretty much as soon as I slipped into bed. Between a brain that wouldn’t shut off and shoulders that couldn’t quite seem to get comfortable, I didn’t sleep too well. I worked until 5:00 tonight, which meant I wanted to hit the gym as soon as possible, before eating dinner and winding down for the night and my weekend. I was under-caffeinated, tired, and feeling sluggish.

I am actually quite excited with my new program. The first day didn’t feel super great, at least not all of it, and I did drop some weight and sets. It will get better. I know it will. My most recent training had a different focus, so my body has forgotten what it is like to do these sorts of things. It will remember!

1. high bar squats

warm up: 95 x 6, 135 x 6, 165 x 4

main event: 185 x 2, 165 x 4, 165 x 4

The warm up set at 165 felt tough, so I put my belt on for my working sets. 185 pounds felt tough and ugly. Ironically, when I looked at the video after, my form actually looked good, certainly better than how it felt. Still, that weight was tough and I was supposed to do 4-6 reps. I dropped the weight in the hopes that I could at least get more reps in, but the second set still felt quite tough and ugly, especially the fourth rep where I’m sure my chest was lagging behind. The final set was the best. It didn’t exactly feel easy, but the reps felt better.

2. bench press, close grip

warm up: 45 x 8, 65 x 6, 85 x 6

main event: 100 x 6, 100 x 5, 100 x 4

Warm ups felt great. The first working set felt good. The fifth rep on the second set misgrooved a bit and felt tough enough to call the set, and I was basically done after the fourth rep on the final set.

3. front squats

65 x 15, 65 x 10

I was given a decent weight range for the front squats, since my new coach is only just learning what I’m capable of and what works for me. Since the front squats have been feeling tough lately, I stuck with the lowest weight in the range…well, for that reason and also that I was feeling wiped out and weak already!

4a. walking lunges

40 lbs x 15, 50 lbs x 15

4b. dumbbell rows

20 lbs x 12, 25 lbs x 12

4c. plank

x 30 seconds, x 30 seconds

4d. dumbbell rear delts

8 lbs x 12, 8 lbs x 12

These four exercises were supposed to be done for 3 sets, but I cut it at 2.

First day done and so am I. Tomorrow I’ll be back for day 2, and then I can get back on track with my regular training days.

The Unexpected Deload

A lot can happen in a week, and this past week has seen its’ share of happenings. The week had a bit of a rough start with several unexpected ups and downs, but it smoothed out quite quickly and easily. In a way, everything changed, or at least one thing did. My coach of the past 3.5 years let me go as a client, saying that he felt he was holding me back and could do no more for me.

I could have been devastated by that announcement, but I wasn’t. While I did cry a few tears that night, the tear ducts actually dried up quite quickly and I never did feel devastated. Was my coach holding me back? I don’t know, and it doesn’t even matter. I am at peace with the decision, at peace with myself, and I’m looking forward to this next stage.

Needless to say, I haven’t trained at all this week. No gym. No coach. No big deal. I put out some feelers in search of a new coach and gathered information. I took advantage of the opportunity to sleep in on the days I didn’t have to work early in the morning. (Actually, I’ve been sleeping very well all week long.) I was able to get together with a friend for an overdue catch-up. It’s generally been a good week, despite a couple of family matters, like stitches (not me!).

Yesterday, I finally decided on a new coach. I will be doing online coaching, which is something completely new to me, but I think I have a decent understanding of the essentials now. It will be different. It will be okay. Maybe even better than okay. I am always up for a challenge, and I do have goals!