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.

 

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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…

One Step Closer

It feels like I’ve hardly done anything these past few days, yet somehow I feel exhausted. A good portion of my time has been spent at the hospital, which isn’t exactly the most energizing place to be. I sat far too much Monday and Tuesday, which may be why my back feels slightly achy today, but the achiness is within reasonable limits. I think. My husband was released from the hospital this afternoon, so hopefully my extended sitting periods are over.

One thing that I did do today was my Wednesday morning training session. It was an interesting session, mostly good. Internally, the session was good enough for me to let loose a sigh of pent-up hope. Thanks to the disc/SI joint issues, many aspects of my training have been put on hold, because I couldn’t do certain things. With Provincials less than 5 weeks away, I am acutely aware of how long it has been since I’ve deadlifted or even been able to hinge my hip with any kind of load. We tested a little this morning, and I was able to do kettlebell swings, a set of super light deadlifts, and some barbell rows. The back was achy before I even started at the gym, so I think I’m safe in saying that my back is no worse for having done these things.

warm-up with 3 sets of:

16kg kettlebell swings x 10

5 medicine ball passes

5 medicine ball slams

Tested my ability to deadlift with 65 pounds for roughly 6-8 reps. There was a slight sensation of tightness/pulling similar to what I have felt at the bottom of the squat, but this was minor. Of greater concern to me was whether I’d have any pain when I’d create tension throughout my body before lifting, but there was only slight discomfort. Now normally I would begin deadlifting with significantly more weight than 65 pounds, but I was happy with how it felt to go through the motions once again.

1a. barbell rows

65 lbs x 8?, 85 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10

I generally don’t get too excited about rows, but being able to do these put a huge smile on my face.

1b. close grip bench press with feet on bench

45 lbs x 6, 65 x 8, 85 x 6, 105 x 6, 105 x 6

1c. banded monster walks with blue band

2a. seated side laterals, front raises, and clean & presses, 10 lb dumbbells

-2 sets of 10 for the side laterals

-2 sets of front raises with varying reps that I cannot remember

-2 sets of clean & presses, averaging 5 reps, because I could barely press by this point

2b. double kettlebell curls

8kg x 4 + 6kg x 8; 6kg x 7?

2c. kettlebell triceps extension

12kg x 12 x 2 sets

Believe You Can

The lower back is still improving and still not quite where I want it to be. My chiropractor still wants me to avoid real squats and do single leg stuff instead. <sigh> Longevity is the ultimate goal, so I guess I can do that. The right shoulder has been a bit cranky for the past couple of days. My shoulders enjoy taking turns being cranky. It was the left one on Monday! Unfortunately, cranky shoulders and SI joints make finding a comfortable sleep position difficult. Sleeping on my sides bothers the shoulders. Sleeping on my back can make the lower back achy if my body isn’t perfectly positioned, and I just do not like sleeping on my back. It’s not the end of the world, but sleep is important.

1. single arm bottoms up kettlebell presses

8kg x 8 each, 10kg x 6 each

Both arms felt fairly equal using the 8 kilogram bell, but the left struggled more with 10 kilos.

2a. military press

45 lbs x 6, 55 x 6, 60 x 2 + 5, 60 x 3?

These were a struggle from the very first set. Part of that was the fact that my right shoulder was already burning and feeling fatigued, because it is cranky today. And yet, the biggest problem is inside my head. Well, I still struggle with technique and bar positioning, too. I don’t even want to admit just how defeated I felt in the midst of these sets. I was quite thankful to be facing the wall as I waited, as I set myself into position at the bar, and as I racked the bar after another demoralizing set. I understand that there is value in pressing overhead, but in the grand scheme of things there is no reason for me to freak out over my inability to master it. My goals don’t revolve around being the best military presser, but it is frustrating to continuously struggle with the same thing.

Michael had me switch to a Swiss bar. The neutral grip probably made it easier to keep my elbows where they needed to be, plus it left me no choice but to lean back enough to keep the bar from hitting my face. Despite feeling that I do lean back while doing the military press, there are times when the bar scrapes my chin and I am likely wary of the bar in this situation. I think the two sets with the Swiss bar were better.

33 lbs x 6?, 43 x 8

2b. chin ups, neutral grip

with purple + red band x 8, x 8, x 8

with purple band x 8

It’s a rare day when I say that chin ups felt great. Today is one of those days.

3a. bent over rows, underhand grip

45 lbs x 10, 65 x 12

chest-supported row 35 lbs x 25

The bent over rows were actually not too shabby, but I could feel the low back a bit in that position. It didn’t make the back feel worse, but Michael had me do a chest-supported row instead, still with an underhand grip.

3b. incline dumbbell presses, neutral grip

25 lbs x 8, x 10, x 10

In a way, I am disappointed that I didn’t feel confident increasing the weight for these. After all, I can comfortably use heavier dumbbells for flat presses. The right shoulder wasn’t feeling so great or strong.

4a. lying triceps extensions with two kettlebells, no legs

8kg x 10, 8kg x 4 left + 5 right

The left arm just would not, could not finish that fifth rep. I even took a few seconds rest before trying to get a couple more reps, but the left arm was not going to have any of it.

4b. double kettlebell curls, wrists back

8kg x 8, x 7

This was a mixed bag of a training session. It wasn’t necessarily easy or comfortable, but it wasn’t necessarily all frustration and struggle. In fact, I just realized that I did better on the bottoms up kettlebell presses. Last week, the most I could do with 10kg was 4 per side, and today I did 6! Sometimes there is a good reason for why something feels more challenging! Sometimes you’re doing more than you used to!

Good Morning Glutes

I was grumpy for most of the weekend, likely a combination of the lingering SI joint issue, feeling defeated and frustrated with food, and just my own internal demons. Although my attitude began to shift yesterday afternoon, I think the grumpiness left completely this morning. I woke up feeling as if I needed more sleep, probably due to some tossing to find a comfortable position. As I opened the living room curtains, I realized that I still have another day off to look forward to, and that realization made me deliciously happy. I love my job, but days off are nice. It also helps that the SI issue is improving. In fact, I noticed that I was moving with more ease at the gym this morning than I was last week. Before my back hurt to bend over to pick up a light kettlebell, to lift a 45 pound plate onto the bar, or to even lay back onto the bench. I could do all of those things today without any pain or difficulty. The pain may not be all gone yet, but I’m so glad that there is improvement. Sitting is still a painful activity. As little as I do sit, unfortunately I have no choice but to sit while driving!

1a. goblet squats with kettlebells

16kg x 5, 24kg x 10, 32kg x 8, 40kg x 6, 40kg x 6

This was the first time I’ve ever done goblet squats with this much weight, and it was pretty good. They didn’t bother the lower back, but the 40kg kettlebell was definitely a challenge for the upper back. On both sets I tried for a seventh rep and bailed at the bottom.

double 24kg x 0

Michael thought that this might be easier to hold, but I didn’t feel comfortable at all and never even attempted a rep.

double 16kg x 2

This weight felt more doable, but the back of my left shoulder/delt was burning with fatigue and couldn’t hold position anymore.

1b. bench press-competition grip, no legs

43 lbs x 10, 65 x 10, 85 x 9, 95 x 6, 95 x 5

These got a bit tougher as I went along, probably because of holding the heavy kettlebells for the squats.

1c. plank with 2 small sandbags on my back

4 sets of 30 second holds

I’m not really sure how heavy the sandbags were, but I am reasonably confident they were more than 30 pounds.

2a. landmine presses

43 lbs x 8 each, 53 lbs x 8 each, 53 x 8 each

The left shoulder was still burning at the beginning of these, but that fatigue had faded substantially by the final set.

2b. Bulgarian split squats-with 54 lb vest

x 10 each

My balance was all over the place this first set, so I wanted to hold a kettlebell for the following sets.

plus 10kg kettlebell x 10 each, x 10 each

2c. ab wheel x 4 or 5?

The abs didn’t feel so good.

lying leg raises x 11

3a. dumbbell flyes

15 lb x 12, x 12

3b. hip thrusts with band around knees and large sandbag on my hips

x 30, x 30

Again, not completely certain the weight of the sandbag…maybe 70 pounds?

All in all, it felt like I did something this morning! A personal best for goblet squats! The suggestion that I might be able to do squats on Thursday (depending on the back, of course!) And I somehow managed to complete all 30 reps of the hip thrusts even though my glutes were on fire by the midway point! I’m still thankful that I’m not training three consecutive days this week, and that tomorrow is a rest day!

SI, Sleep & Squats

Yesterday’s visit with my chiropractor wasn’t as gloomy as I dreaded. I think my disc is fine. The issue seems to be that the SI joints do not take kindly to hanging out in a squat for an extended length of time. They weren’t designed to do that. So, I learned my lesson, and now I have a couple of exercises to do at home and lots of single leg stuff to do at the gym. The home exercises are super easy…probably the easiest homework my chiropractor has ever given me! Still, I spent most of the rest of the day flat on my back and in pain, and I had yet another less than stellar sleep. Well, I slept okay from 10pm until 2am, but four hours is not nearly enough. I went to the gym this morning and did better than expected considering my morning cup of coffee failed to perk me up.

1a. single arm bottoms up kettlebell presses

8kg x 8 each, 10kg x 4 each, 10kg x 3 + 3 each

29 lb dumbbell x 3 each

The left shoulder sucketh. The right arm was completely capable of doing a few more reps, but the left arm just wouldn’t, not even if I tried to give some assistance with a push from the legs.

1b. decline single arm kettlebell rows

12kg x 10 each, 16kg x 10 each, 16kg x 10, 16kg x 10

2a. incline barbell push ups

x 10, x 8

with 30 lb sandbag on back x 6 + 8 bodyweight

I think the sandbag is 30 pounds. Those six reps felt really tough, so I’m kind of amazed that I could finish off with eight more reps once Michael removed the sandbag.

2b. chin ups

with barbell + incline bench x 8

with red + small green band, neutral grip x 9

with both bands, wide pronated grip x 8, x 8 with a 6-8 second hold on last rep

2c. elevated split squats, both feet on 4″ boxes

x 16 each side, x 15 each

x 15 each with hands behind head and shoulders tight

Oh how the legs burned by the end of each set of split squats! Yesterday’s 20 rep belt squats and Bulgarians combined with these split squats means that my legs are going to be a little sore and rubbery. At this moment in time, I don’t know if my final training session of the week will be early tomorrow morning or later Friday afternoon. I could end up training three days in a row, which wouldn’t be the first time that’s happened and would not be the end of the world. I just need sleep.