It was so good to be back at the gym this morning, and I can still say that after a training session that left me dripping in sweat and gasping for breath. I knew my training would look different and would not focus on powerlifting, but I did not know exactly what to expect. By the time I finished my last rep, I could only collapse on the floor, breathing hard and muscles rubbery. My coach told me that he hadn’t intended to kill me, but I think he kind of did, at least subconsciously. Somehow I’m okay with it. The true intent is not to slaughter me but to make me better and stronger. Variation is good. Conditioning is good. Working weak spots is good. Moving is good.
Turkish get-ups with 8kg kettlebell x 2 each side
single leg box step downs x 10 each side
1a. single arm kettlebell presses + carry
10kg x 10 each + 4 lengths, 12kg x 8 each + 4 lengths, 12kg x 6 each + 4 lengths
1b. single leg box step downs with the box on top of 15 lb bumper plates
3 sets of 10 each leg
I was actually surprised with how “easy” these were. Single leg stuff can often be problematic for me. My balance isn’t always very good, and single leg stuff is just tougher. The warm up set with the box on the floor was rather easy, still I was skeptical when Michael increased the height with the bumper plates. Indeed it felt like I was lowering my leg a very long way, but I powered through my reps with much more balance and ease than I had expected.
2a. trap bar deadlifts-touch and go
75 lbs x 6, 115 x 8, 135 x 10
2b. barbell push-ups
x 12, x 12, x 8
2c. hanging leg raises, keeping a posterior pelvic tilt
2 sets of 8
Hanging leg raises and toes to bar have been more challenging for me since the problems with my SI joints began. Actually anything requiring a posterior pelvic tilt has been more challenging, because my back feels like it doesn’t want to move that way. It’s not so much pain, at least not anymore, so much as a sensation of the muscles being tight and not wanting to move that way. I’ve been working on making the back happier with that position, so there has been improvement…it’s just not completely there yet. The hanging leg raises today were definitely tougher to do with maintaining that pelvic position, but I will get better.
For the last portion of my training session, Michael had me do some conditioning work. He gave me 3 exercises. 30 seconds for each one followed by a 30 second rest. Repeat 3 times. You can call it whatever you like…I think I’m going to call it ‘6 minutes of torture’.
a) double clean & presses with 10kg kettlebells
I didn’t get more than 4 or 5 reps the first round, because I’m not so great at the clean & press. I think I got at least 6 reps on the second round, but the final round dropped back to 4 or 5 from sheer fatigue. I also anticipate seeing some bruises on my upper arms/shoulders over the next couple of days!
b) bear crawl
I think I managed to crawl a little bit further and with better form each round.
c) ab wheel
My brain can no longer recall how many reps I got each round. As Michael noted, my roll-outs were not very far either. Seriously, by the time I got to the ab wheel, my body and brain was rebelling against me. Every muscle was shaking. I needed oxygen in the worst way, and, on the final round, I probably came the closest I have ever come to feeling as if I might puke while training. I am glad to report that I did not.
This conditioning torture is going to be a common occurrence for a while, I think. As much as I am not looking forward to it, I am also oddly saying, “Bring it on!”