Fleeing the City

I am currently sitting in a motel room in Hope after consuming a delicious, late dinner at an Italian restaurant across the street. My husband had previously made plans for us to go to Harrison for the weekend to celebrate our 25th anniversary. Before he left for work this morning he said he’d really like to leave today and spend the night in Hope. Even though I am generally the sort of person who likes carefully laid plans, I am still able to be flexible and fly by the seat of my pants…even if I’m praying the entire way that we’ll be able to find an available hotel room! We did. It’s nothing fancy, but we have a king-sized bed and I’m drinking some wine out of a small glass that was wrapped in paper on the bathroom counter. And all of this is perfectly lovely! We aren’t high-faluting kind of people and, when this is your first kid-free, sporting event-free, multi-night trip away from home as a couple, well, let’s just say that we’re grinning like idiots. The rest of our weekend should be a little bit fancier, at least the hotel room, but we shall have a good time regardless.

Since we had already planned on heading out Friday morning, I knew that I’d need to get my final training session of the week done today. My work day was short and sweet, and I was at the gym within a half hour of finishing work.

1. wide grip bench press (2-2×0) 4 sets @6-10 reps

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

main event: 90 lbs x 10, 95 x 10, 90 x 9, 90 x 7

Surprisingly enough, the back was probably the least achy while arching in several weeks, which was nice and enabled me to pretty much do my normal bench set-up.

2. high bar squats (3-0x0) 3 sets @8-12 reps

warm up: 45 lbs x 6, 95 x 6

main event: 105 lbs x 11, 105 x 12, 105 x 8

Something is going on with my left leg/knee, sporadically and annoyingly. It began to be a bother again during these squats, mostly as I’d finish each rep and lock it out. Even with walking later it would randomly hurt. <sigh>

3. close grip bench (3-1×0) 2 sets @8-12

80 lbs x 11, 80 x 8

4a. back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 12, x 12

The leg raises were less of a bother on the back today as well! Can I call that progress?

 

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

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

Dippity-Do

For a while now Mondays had been the end of my weekend, but that has now changed. This is my first Monday which is actually my Thursday. It was odd working yesterday, and I frequently found myself thinking it was Saturday rather than Sunday. I am not used to working on a Sunday, but I will adapt.

1a. tempo squats-high bar, flat shoes, closer grip

45 lbs x 6, 95 x 6, 115 x 8, 135 x 6, 145 x 6, 145 x 6

My hand position when I squat usually has the outside of my hands touching the outer rings. Of course, I have often noticed that many powerlifters squat with their hands in much closer to their shoulders, so last week I started using a slightly closer hand position with my tempo squats and continued with that today. My hands were roughly a thumbs length from the inner edge of the knurling. The position certainly helps keep my elbows from flaring back, but it is also harder on the shoulders. So far the shoulders are doing okay.

The tempo squats were somewhat easier today compared to last week, although I did a few sets of single leg box step downs prior to last week’s squats. Today my coach let me do the squats before any single leg work. Maybe that made the difference or maybe I was just more familiar with the movement. Really, the breathing is the hardest part of the tempo squats. They were done with a 4 second eccentric, a 1 second pause, and a 2 second rise.

1b. incline bench press, grip about a thumbs length from inner knurling

45 lbs x 10, 65 x 8, 70 x 6, 70 x 6, 75 x 6, 75 x 5 + 1

The second set at 70 pounds was faster and easier than the first set at the same weight. That could be because my coach told me to blast through my sticking point as I was setting up for the set. Sometimes the little cues will help me. Sometimes they won’t. I ran into a positioning problem on the fifth rep of the final set. I had to rack the bar, take a couple seconds to regroup, and then finish the final rep.

2a. barbell split squats-high bar, same closer grip

75 lbs x 10 each, 85 x 10 each, 85 x 10 each

After the tempo squats, I had expected the single leg work to suck. These did not suck. Sure, I was breathing hard, dripping sweat, and shaking like jelly after each set, but the actual work wasn’t too difficult.

2b. hip thrusts with hip circle

with circle below knees x 30, with circle above knees x 30

2c. barbell rows-wider grip comparable to my bench press, trying to keep the elbows out

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

2d. dips

with blue band x 7, with orange band x 7, with orange x 6

Dips are one of those things that always intimidate me a bit, because I imagine that they are too difficult for me to do. The set with the blue band was easy enough. As I was setting up for the second set and felt how little resistance there was with the orange band, I imagined that I would not be able to do many reps. That first set of orange band reps actually surprised me. It wasn’t super easy, but it wasn’t as tough as I had expected. The final set was tougher, but my entire body was mostly jelly by this point.

There is still lots of time ahead me, but I have begun to allow trickles of competition thoughts to seep through my protective barriers. My next competition is 4 months away minus a few days. But what took me by surprise was realizing that Nationals will be about 3.5 months following that! It’s still plenty of time, more time than I had between competitions last year. In fact, last year I did 3 competitions within a 3 month span! That was just a little crazy and definitely not ideal. This year is certainly moving at a different pace than the previous year, but I’m okay with it.

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…

Confidently Stubborn

Okay, so this week without training hasn’t been too bad, but I am definitely looking forward to walking into the gym in the morning. I have no idea what my coach is going to have in store for me, although I can be fairly confident that my training will be designed to make me stronger and work on weaknesses. I’m ready.

“You have to have confidence in your ability, and then be tough enough to follow through.” ~ Rosalynn Carter

It would be easy to let my experience at Provincials shake my self-confidence. Although I have grown quite confident in my abilities, I am still humanly prone to stumbling along in the darkness of doubt. Whatever it was that happened in my back on my second squat, it flooded me with fear, uncertainty, frustration, and doubt. I still knew what I was capable of when healthy, but I was suddenly afraid that I might have done more damage to my body. I knew that I have determination and toughness, but are those qualities enough when you’ve been thrown into the fire? In all honesty, as much as I knew that I wasn’t about to throw in the towel and quit, in the midst of the pain and volatile emotions I wasn’t giving much thought to being tough enough to follow through. I just wanted to survive the day as best I could. Earlier this week my coach complimented me on being a person with strong character by pushing through when it was emotionally and physically tough. It’s not always easy for me to accept a compliment, but I’m trying.

Perhaps the biggest knock against my confidence was my failed bench press attempt. My competition bench press has been stuck at 60 kilograms since October 2015, yet I have only attempted a heavier press while competing twice, at Westerns last August and at Provincials last week. Having pressed more than 60 kilos in the gym means that I know I am capable, but my string of failures also plays with that confidence like a cat toying with a mouse. I will keep striving though.

“Character consists of what you do on the third and fourth tries.” ~ James Michener

With my next competition not until November, I have lots of time to heal and train and focus. I definitely have goals for November’s competition, although I am not going to say too much about them for now, partly since a lot can happen between now and then but also because I don’t really have specific targets yet. So far my goals are general. I know I am capable. I just need to be tough enough to push through and to keep trying. Or maybe I am just that kind of stubborn.