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

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.