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?

 

Friday Fatigued?

It’s been a rather good day. With my current work schedule, Fridays are my Mondays. I don’t often get too caught up in negative feelings about particular days of the week. Sure I look forward to my weekends as much as anyone else, but Mondays have the same potential to be good days as any other day of the week. I slept okay last night but was awake more than asleep for at least an hour before my alarm, which isn’t a good thing when the alarm is set for 4:45 AM, but I got out of bed feeling mostly rested and ready for the day. Work was good, a smooth day with lots of laughter and connections. After work I hit the gym for my final session of week 3. This week was about incurring fatigue; however, for the most part, I felt stronger this week than I have for a while.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 4

main event: 100 lbs x 6, 100 x 6, 100 x 6, 100 x 6

2. high bar squats (3-0x0)

warm up: 45 lbs x 7, 65 x 5

main event: 95 lbs x 12, 95 x 12, 95 x 12

3. close grip bench (3-1×0)

75 lbs x 12, 75 x 11

4a. 45 degree back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 12, x 10

End of Week 2

I have now completed week 2 of my new training program, and I’m happy to say that this week was better than the first in several ways. I felt stronger. My reps felt and looked better, and there has been less muscle soreness.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 5

main event: 95 lbs x 6, 95 x 6, 95 x 6, 95 x 5

2. high bar squats (3-0x0)

warm up: 45 lbs x 8, 65 x 8

main event: 90 x 10, 90 x 10, 90 x 10

3. close grip bench (3-1×0)

70 lbs x 12, 70 x 9

I kept my feet on the bench for the second set, because the back was feeling achy with the arching.

4a. 45-degree back extensions

x 12, x 10, x 8

4b. leg raises

x 12, x 8, x 6

The leg raises were very uncomfortable on the back, which is why the reps dropped so drastically. But I think it was a good session overall.

A New Beginning

I received week one of my new online coaching program yesterday, but I wasn’t able to get to the gym until after work today. It probably wasn’t the best time to train, but sometimes you just got to do what you gotta do! I worked a closing shift last night, and the night owl woke up pretty much as soon as I slipped into bed. Between a brain that wouldn’t shut off and shoulders that couldn’t quite seem to get comfortable, I didn’t sleep too well. I worked until 5:00 tonight, which meant I wanted to hit the gym as soon as possible, before eating dinner and winding down for the night and my weekend. I was under-caffeinated, tired, and feeling sluggish.

I am actually quite excited with my new program. The first day didn’t feel super great, at least not all of it, and I did drop some weight and sets. It will get better. I know it will. My most recent training had a different focus, so my body has forgotten what it is like to do these sorts of things. It will remember!

1. high bar squats

warm up: 95 x 6, 135 x 6, 165 x 4

main event: 185 x 2, 165 x 4, 165 x 4

The warm up set at 165 felt tough, so I put my belt on for my working sets. 185 pounds felt tough and ugly. Ironically, when I looked at the video after, my form actually looked good, certainly better than how it felt. Still, that weight was tough and I was supposed to do 4-6 reps. I dropped the weight in the hopes that I could at least get more reps in, but the second set still felt quite tough and ugly, especially the fourth rep where I’m sure my chest was lagging behind. The final set was the best. It didn’t exactly feel easy, but the reps felt better.

2. bench press, close grip

warm up: 45 x 8, 65 x 6, 85 x 6

main event: 100 x 6, 100 x 5, 100 x 4

Warm ups felt great. The first working set felt good. The fifth rep on the second set misgrooved a bit and felt tough enough to call the set, and I was basically done after the fourth rep on the final set.

3. front squats

65 x 15, 65 x 10

I was given a decent weight range for the front squats, since my new coach is only just learning what I’m capable of and what works for me. Since the front squats have been feeling tough lately, I stuck with the lowest weight in the range…well, for that reason and also that I was feeling wiped out and weak already!

4a. walking lunges

40 lbs x 15, 50 lbs x 15

4b. dumbbell rows

20 lbs x 12, 25 lbs x 12

4c. plank

x 30 seconds, x 30 seconds

4d. dumbbell rear delts

8 lbs x 12, 8 lbs x 12

These four exercises were supposed to be done for 3 sets, but I cut it at 2.

First day done and so am I. Tomorrow I’ll be back for day 2, and then I can get back on track with my regular training days.

Lungs vs. Lunges

I finished my training session a little more than an hour ago, yet I have already been asked by two different people if I had a good session. Most sessions are good. They might not always be easy. I might not always get to do the main lifts I love the most, but training is always a good thing. Today’s training session was generally good, although there was a rough, tough spot.

1a. glute-ham raises

5 sets of 8 reps

1b. front squats-flat shoes

43 lbs x 10, 93 x 6, 113 x 8, 128 x 6, 128 x 6

1c. band pull-aparts-orange band

5 sets of 15 reps

1d. bench press-close grip

paused reps: 45 lbs x 10, 75 x 8, 95 x 8, 105 x 6

touch and go: 105 x 6

2a. low bar reverse lunges-alternating

43 lbs x 16, 93 x 16

This is where I hit a tough spot. The first set of lunges with just the bar was fine. The second set started out okay but soon felt incredibly difficult. Breathing became a challenge, the bar felt heavy, and a sense of panic began to flood my brain. Finishing the set required every ounce of self-discipline and determination I could muster, and even then it was tough. We opted to stay at the same weight for the next set, but my coach told me to stop sooner if breathing became an issue again.

93 x 6

I don’t know which set felt harder! I struggled with balance from the beginning with this set. Honestly at this point in time, I do not recall if my breathing was as much of a struggle after only 6 reps, but I suspect that it was to some degree. As much as I wasn’t keen on quitting after only 6 reps, that feeling of panic filled me again and so I stopped. I know I am wholly capable of doing reverse lunges with that much weight, if not more, on my back, and I am not prone to panic attacks in general. As much as there are moments or situations where I feel anxious, I am not someone who goes full out panic mode. So this was odd and disconcerting. Maybe it’s due to the fact that I hardly slept last night. Perhaps it was my breakfast of cold brew coffee and Fruit Loops. The heat? The pace? My own inner turmoil? All of that or none of it? Some random combination of the above? I don’t know.

2b. glute-ham sit-ups

x 12, x 10, x 15

2c. single arm kettlebell rows

16kg x 12 each

with a strap: 20kg x 12 each, 20kg x 12 each

Remember the Deadlift

When I walked into the gym this morning, my coach said that we’d do some deadlifts if my back was feeling okay. I’m sure he was hoping that my back was feeling okay, because, aside from wanting me to be healthy again, being able to deadlift is kind of important heading into a competition! Last week I was allowed to do one super light set of deadlifts at 65 pounds, and those felt good. I did have a couple of deadlift sessions in March, but the second one was cut short because of the back. Really, I have hardly deadlifted at all since the beginning of my back problems at the end of January. As excited as I was to be allowed to deadlift this morning, I was also tentative and nervous. What if the back screamed in pain? What if deadlifting set me back again? Only one way to find out…

1a. deadlifts!

but first a set of Romanian deadlifts 45 lbs x 10

95 lbs x 5, 135 x 5, 165 x 3

with belt: 185 x 2, 205 x 1, 205 x 1, 205 x 1

Although I haven’t deadlifted for a while, we kept my reps low, because why run the risk of aggravating the back for the sake of more reps! The first couple of sets felt pretty good. I think I first “felt” my back during the set at 165 pounds. It was fine as I set up and even as I created tension, but I could feel some discomfort and pressure in the low back as I lifted. I think that first “heavy” set was the worst in terms of how the back felt, but there was a measure of discomfort, maybe even pain for the rest of the sets. As a result, I was probably more tentative than I should be. The second rep at 185 was too far from my body from the start, but I was using a double overhand grip beyond what I would normally be able to manage. An alternated mixed grip for the heavy singles worked well, and each single improved on the previous. The deadlifts weren’t all perfect, but I was able to deadlift. The best part is that there was no pain or discomfort in the back beyond each rep. After my training I went to work and still felt no change or increase in back pain or discomfort! Hopefully the back will still feel as good tomorrow!

1b. bench press-close grip

feet on bench, small arch: 43 lbs x 10, 63 x 5, 93 x 5

with legs and arch: 103 x 3, 115 x 3, 115 x 3, 115 x 3, 120 x 3

With how much benching I’ve done over the past five months, I am beginning to dislike the close grip. The range of motion is just so huge, and I always seem to have more issues with bringing the bar down to the same place on my chest consistently. My last set at 115 was the best and fastest. The set at 120 was kind of slow, and I’m pretty sure the second rep’s bar path was a mess.

2a. reverse hypers with long strap

60 lbs x 20

2b. single arm kettlebell rows

16kg x 15 each

 

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