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.

 

 

Fatigue Week

This morning’s training session was a good one, I think. Even though my coach is wanting to incur fatigue this week, I felt pretty good throughout my session. The only instances where I didn’t feel so fine were my final deadlift set and during the glute bridges. The back felt achy and uncomfortable during that final deadlift set, and it also felt uncomfortable the moment I settled the weight across my abdomen for the glute bridges. Still, the back is feeling better every session, every week, so I just hope to continue to increase my weights without further set-backs.

1. deficit deadlifts (2-2×1)

warm up: 95 lbs x 8, 135 x 4, 165 x 4, 195 x 2

main event: 205 x 5, 205 x 5, 205 x 4, 205 x 2

As I mentioned already, the back felt fine until the final set here, which is why I only managed 2 reps. Although I most likely could have pushed through to complete another rep or two, I do not want to inflict further harm. Know your limit, play within it!

2. incline bench press (3-1×0)

warm up: 45 lbs x 10

main event: 60 lbs x 12, 60 x 10, 60 x 8

My incline bench is definitely weaker than my regular bench. My shoulders were burning with fatigue by the third set.

3. stiff legged deadlifts (3-1×0)

110 lbs x 15, 110 x 10

4a. side plank

x 30 seconds, x 22 seconds, x 25 seconds

4b. barbell rows

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

4c. glute bridge

40 lbs x 15, 40 x 15, 40 x 15

Pushing a PR

When I walked into the gym this morning, my coach said I’d be starting off with block pulls and push presses. Since front squats have been on the agenda for the past several Wednesdays and they’ve been feeling tough, I was so happy about the block pulls that I almost forgot what the push presses were and how much I do not like them. It wasn’t until I was tying my shoes that I finally realized that my coach had actually said push presses. <sigh> What doesn’t kill you makes you stronger, right?

1a. push press

45 lbs x 5, 55 x 6, 65 x 6, 75 x 5 PR?, 75 x 5, 75 x 5

I am reasonably confident that I hit a PR today. Last September I did two sets of 4 at 75 pounds. PRs are always a confidence boost, especially when doing an exercise that always seems to be a struggle.

35 lbs x 11 behind the neck presses

1b. block pulls

95 lbs x 8, 135 x 8, 165 x 8, 185 x 8, 195 x 8, 195 x 8

All of my sets were touch and go except for the final set. The first set at 195 found me moving my hips a bit more than normal, so my coach had me stop each rep for the final set. I think I did a better job keeping my hips from dropping on that final set.

2a. glute ham raises

x 11, x 12, x 10

2b. pull ups-wide, pronated grip

3 or 4 reps with just the small green band which wasn’t going to assist me enough to hit the target rep range, so added a blue band with the green and did another 8 reps for the first set

then x 9, x 9

2c. side laterals

10 lbs x 12, 15 lbs x 4 + 10 lbs x 8, 10 lbs x 11

Laterals are not a favourite, but using the 10 pound dumbbells seems to be okay. Sadly, the jump to the 15 pound dumbbells always seems to feel super heavy. The left shoulder had some clunking going on, so I was trying to minimize that by controlling my shoulder and arm positioning. The left shoulder also fatigued more quickly than the right, so my face would contort towards the end of each set in an effort to keep that left arm moving.

 

Monday Morning Blues

It’s Monday and I feel a bit discombobulated. After a lengthy period of usually having Mondays off work, I am now working them. Not the end of the world but I do tend to prefer having two days off in a row rather than one day at a time, and I also prefer some semblance of consistency. I am able to be flexible and spontaneous when necessary, but there is a mental toll to the adjustment. Also, my husband is currently at the hospital getting his heart shocked. It should be fine, but he’s there and I am here. There are a million thoughts racing inside my head. My neck hurts. A lot. I am wiped out and wishing for a nap, but I work in a couple of hours and napping doesn’t come easily to me.

warm-up:

windmills: body weight x 5 each side; 10kg kettlebell x 8 each side

Turkish get-ups: body weight x 1 each side; 10kg kettlebell x 2 each side

1a. single leg box step downs

x 8 each

with box on block: x 10 each, x 12 each, x 12 each

1b. single arm kettlebell press

10kg x 8 each

with carry: 12kg x 8 each + 5 lengths; 12kg x 7 each + 4 lengths; 12kg x 5 each + 4 lengths

2a. trap bar deadlifts

115 lbs x 8, 135 x 8, 135 x 10

2b. Pendlay rows

75 lbs x 8, 85 x 8, 85 x 8 + 4

2c. push ups on barbell with feet on box

3 sets of 6

2d. hanging leg raises with posterior pelvic tilt

x 10, x 10, x 8

3a. double kettlebell curls bottoms up

6kg x 10 x 2 sets

3b. skipping

10 double unders; 1 minute

 

A Nap or Coffee?

Training for a powerlifting competition is vastly different than the training I am doing right now. The change is good, but it is also hard work. It is only mid-morning and I am desperately wishing for a nap, except I am seldom able to nap and I have to work in a couple of hours. A one hour training session has utterly wiped me out. I might need some coffee before work to make it through my closing shift.

warm up:

overhead squats with 35 lb bar-2 sets of 10

narrow stance windmills-bodyweight x 8 each, with 10kg kettlebell x 8 each

1a. skater squats with 5 lb dumbbells

to 3 folds of the mat x 12 each leg

to 2 folds of the mat x 10 each leg

1b. single arm dumbbell push press

20 lbs x 8 each, 25 lbs x 8 each

2a. front squats-flat shoes

43 lbs x 10, 93 x 8, 113 x 6, 113 x 6

2b. chin ups-neutral grip, with small green band

x 7, x 6, x 6, x 3

3. a 12 minute circuit of:

-dumbbell curls with 15 lbs x 15, x 13, x 10

-kettlebell triceps extensions with 10kg x 15, x 10, x 6

-ab wheel x 15, x 11, x 10

-skipping 1 minute x 3 rounds

Maybe I can try closing my eyes for 15-20 minutes…

Thoughts on Fitness Porn

I follow a number of fitness-related Facebook pages. Some are powerlifting related, some are related to general weight training, and some are specifically geared towards women. I do not read every article. I do not express my appreciation of every post by “liking” it. I read articles that are of interest to me, and I “like” stuff that specifically speaks to me. Occasionally, something will come across my newsfeed that causes me to pause but probably not for the reason it was posted. While I am interested in strength training, I am not interested in fitness porn. Most of the time I simply scroll past it, but once in a while I pause to consider how necessary that page is to my day-to-day life.

This scenario happened a few days ago, when a page I follow posted an article about glute training with a photo of a bent over woman holding a barbell while wearing shorts so short they were halfway up her butt. Now I wasn’t offended by the photo. The woman was obviously in good shape, but it was also obviously a staged photo. How many women actually wear that kind of clothing in the gym? Those shorts were so short they couldn’t possibly be comfortable or sanitary. Initially I just scrolled past the article, feeling inner dismay that someone felt the need to use such a picture. Apparently I wasn’t the only one dismayed, because there was quite the buzz in the comments later about the photo. A few women expressed similar sentiments as to what I feel; however, I was even more dismayed to read how many more women reacted with hostility towards the few who didn’t appreciate the photo. Even the page owner (a man) became rather defensive and almost condescending towards the women who didn’t appreciate the photo. He even felt that the picture was okay because his girlfriend selected it. I found it ironic and sad. The women who stated their dislike of the use of the picture were never angry about it. They calmly and rationally expressed their opinion and accepted that everyone wouldn’t share their opinion. The backlash was less kind. Those of us who would rather not see a practically naked woman with the article were called haters, bitter, out of shape, and jealous.

The comments and opinions have been bouncing around in my head ever since. It’s a jumbled mess, I know, because I see the inside of my head all the time! But I have some thoughts and opinions and need to get them outside of my head.

  • The owner of this particular page is himself a powerlifter, trainer and gym owner. His page is an extension of his business, so he can do what he likes with his page. Totally understand and agree.
  • That said, his page caters to women. I also follow a few strength training pages that also cater to women. While I can’t say that there has never been a fitness porn photo on those other pages, I do know that the bulk of the photos and videos show real women wearing real clothes. When I say real women I mean women of all shapes and sizes, including the ones with amazing bodies. When I say real clothes, I mean anything from leggings and baggy t-shirts to short shorts and sports bras. There is a difference between short shorts and the shorts that expose half your ass!
  • I also follow pages that have a more male focus, and I don’t recall ever seeing a man posed as if lifting while wearing virtually nothing. I did a quick scan through these pages today, and all I could see was men in long, baggy shorts. The only exception is when a guy was trying to show off his quads and had his shorts pulled up as high as they’d go. Double standard much?
  • The controversial photo didn’t offend me. I am not a prude, but I suppose you can call me old-fashioned. I wear shorts when I train, but everything is covered. Sometimes I wear t-shirts and sometimes tank tops. I don’t think I could ever just wear a sports bra, but that’s just me.
  • What bothers me about the photo is that it was unnecessary, especially, in my opinion, on a page/site geared for women. Will some find it inspiring or motivating? Probably! Will everyone? No. Is it even healthy to hold someone else’s body up as inspiration or motivation? I could be wrong, but I don’t think it’s a good idea. When I started my fitness journey, I wanted to lose weight and get in shape, because I didn’t like the image I saw in the mirror. Anytime I tried to force myself into somebody else’s box, I never fit. My self-confidence grew as I learned how to use my body and grew stronger. The weight dropped and my body slimmed down, but I could never look like Model A or Model B and would only make myself sick trying. While there wasn’t a whole lot wrong with the photo, I think it has the potential to send the wrong message and create the wrong focus among a gender which has long struggled with body image.
  • I unsubscribed to the mail list for this page today. So far I haven’t stopped following the Facebook page, but I am thinking about it. The photo isn’t the ultimate factor, although it is a catalyst. There is plenty of useful information in the articles; however, the same articles show up in my newsfeed with regularity and that bothers me even more than the photo. I don’t need or want to see the same article every week.
  • Some of the defensive comments pointed out that the only way to see all of the glutes was to wear practically nothing. Okay then. Whatever.
  • Yesterday I was at a commercial gym to do some bench pressing, since my coach was still on holidays. Mirrors everywhere. Since I was without my coach, I took some video of my sets. I wore a tank top and shorts. You know what I noticed in the mirrors and in my videos? Some muscle definition! Even with my butt covered. I may not have a body for stepping onto a body building stage, but I have worked hard to be where I am at. Even though I am 45 years old and not a size 0! I am not jealous of anyone with a sculpted body. I know that comes with hard work in and out of the gym. I just choose to not use another woman’s body as my role model or wish list.
  • Can we just accept that fitness porn is a thing and unnecessary? The other female pages I follow have no shortage of followers, even without showing excessive flesh. Obviously fitness porn isn’t absolutely necessary for a fitness business to survive.

Whew! I think I got most of that out of my head. I sure hope so, because I would really like to sleep tonight. This is going to be a crazy, busy, exciting week! After working four closing shifts last week, today was a solitary day off, and I work 3 opens and 1 midday shift over the next four days. Earlier I tried making a list of all that I need to do (because I make lists), but I found that task more challenging than usual. My week definitely feels crunched for time, especially free time, but on paper it doesn’t look like I have too much to do. Ha! Keep telling yourself that, Angela!

Just a Squat That I Used to Know

Provincials are 25 days away according to my countdown app…just under 4 weeks, which means I really only have 3 weeks of real training. The final week will be for deloading.

1a. squats-low bar, with sleeves, slower eccentric

45 lbs x 8, 95 x 6

with belt: 135 x 5, 165 x 3, 185 x 2, 200 x 1, 210 x 1

The set at 135 pounds actually felt really good. Michael even said that he might pass most of the reps. The slower eccentric helped a bit, but I’m still mostly hitting parallel for depth. We took video of the 185 and 200 sets to assess. It’s difficult to judge the depth with certainty. Maybe I’ll have to start wearing my singlet. One thing that was quite obvious in the videos was my ankle mobility and extreme angle of my shins! My body is doing all sorts of things in the effort to squat safely, to protect my back, and to try to hit depth. Unfortunately, that also means that my squat looks different almost every time I go to the gym! But my final single did move better than my heavy single last week. Hopefully my body is getting used to the feel of heavy weight on my back again.

1b. bench press-competition grip

with feet on the bench: 43 lbs x 10, 63 x 6, 83 x 5, 103 x 5

with feet on floor and arch: 113 lbs x 5, 118 x 3, 118 x 3

My back is still not 100%. I’m hesitant to even attempt to rate the state of my back at this time. It is definitely improving and has improved significantly compared to a few weeks ago, but I can still feel a degree of pain or discomfort through most of the day. There may be a reasonable chunk of time with almost no pain, but then the simplest thing, like taking a step up a stair, can jostle the back uncomfortably. Although my back generally feels okay at the gym, I want to keep it feeling that way through my training session and beyond, and this is why I elect to do as much of my benching with my feet up on the bench. Having my feet on the bench enables me to have less of an arch…or no arch, if necessary. It’s not my favourite way to bench, but sometimes you do what you gotta do. Benching was all solid and smooth today.

2a. pause squats-low bar, with belt, 2 second pauses

155 lbs x 3, 175 x 3

I love pause squats! There is something about doing a pause squat that allows me to nail my technique. Michael was hoping that having a slower eccentric on my regular squats would have the same result, but it didn’t. I’m not sure why, except for maybe the difference in knowing that I will be staying in the bottom for a bit when doing pauses. Pause squats have always been a good tool for me, but we mostly avoided using them over the past few months because of my back and not wanting to put more strain there. That was likely a good decision, but I’m glad that I am able to use the pause again.

2b. hanging leg/knee raises

x 12

I started off raising my legs and switched to knees at some point. There was some minor back discomfort doing these, particularly with the legs straight…the feeling of muscles being pulled or stretched more than they want to. That same sensation has been present at the bottom of my squats since the back problems started. It’s only been in the last week or so that I’ve been able to squat without feeling it, so I’d say that’s progress. Several weeks ago, I couldn’t even do hanging knee raises without significant discomfort. More improvement!