Finishing off the Week

Last Thursday’s training session didn’t go quite as I had expected. Disappointing sessions come and go, but walking out of a session in physical pain is not ideal at all. Although I don’t think I did anything in particular to cause the back issue to flare up, that’s what happened. Since then I have been doing rehab stuff at home and enjoying some extra rest. My coach scaled back my numbers for today’s training session, too. The back has been improving each day. It’s still not as good as it was before Thursday, but I’m hopeful that it will get there soon.

1. competition bench (2-1×0)

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

I did all my warm up sets with my feet on the bench and no arch, since I knew that arching would probably tax my back more than anything else planned for the day.

main event: 95 lbs x 3, 95 x 3, 95 x 3

I set up with an arch for the first two sets and put my feet up for the third, not because I needed to but just because I could. The weight felt easy and light, so I knew I could manage without leg drive easily enough.

2. squats (3-0x0)

warm up: 45 lbs x 6, 95 x 6

main event: 125 lbs x 4, 125 x 4, 125 x 4

These also felt easy and light, and the back held up just fine.

3. close grip bench (3-1×0)

75 lbs x 6, 75 x 6, 75 x 6

I kept my feet down for all of these sets. There was some very mild aching in the back overall, but it felt essentially fine.

4. side planks

x 30 seconds each side, x 25 seconds each side

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End of Week 9

I am glad that this training week is finished. It’s felt like a long, tough week, and I suppose I shouldn’t expect much to change over the next few weeks. There’s a competition to prep for, after all!

1. competition bench (2-1×0)

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

main event: 100 lbs for 10 sets of 3 reps with 90 seconds of rest between

Although I felt fine enough when I arrived at the gym, my right shoulder felt a little funky from the very first warm up set. It still feels a bit off almost two hours later. I don’t think it is anything to get excited about yet, but I should make sure I’m doing some band pull-aparts on a daily basis and try to minimize how much I sleep on my right side. As I continued warming up, I made sure to do some stretching and also felt a few more reps at 65 pounds would be beneficial. I was able to perform all 10 working sets without too much difficulty, but I could foresee difficulty coming my way in a short while with close grip bench also on the agenda.

2. competition squat (3-0x0) 5-7 reps

warm up: 45 lbs x 7, 95 x 5, 135 x 3

main event: 155 lbs x 6, 155 x 5, 155 x 5

These squats felt decent. They even looked decent when I watched the videos I took, but they did feel a little tough. Not tough in a “that’s too heavy or difficult for me” kind of way, but rather in a “my body feels drained of it’s life force” kind of way.

3. close grip bench press (3-1×0) 6-8 reps

105 lbs x 6, 105 x 4, 105 x 4

Just as I predicted, the close grip bench sets were super tough and not at all fun. I managed to get the minimal number of reps on the first set but barely. The RPE for that set was 9.5 and stayed that way for the next two sets. I don’t like dropping reps, particularly when I’m not even achieving the lowest number in the rep range; however, I’d rather drop reps than put myself into a potentially bad situation, like complete and utterly catastrophic failure. Even though I always have safeties when I bench, I am not a fan of my gym’s benches and safeties. Quite frankly, they suck. There are times when it appears as if the safeties would be too short compared to my bar path. Since I could barely finish the fourth rep each of those final two sets, I figured I should stop there.

4a. back extensions

20 lbs x 12, 20 lbs x 12

4b. side planks

x 30 seconds each side, x 25 seconds each side

Now I am looking forward to a couple of rest days and hoping to feel fresh for Monday’s training session…whatever it may look like. I have a feeling it’s going to be another long, tough, sweat-filled session.

The Monday-Friday Mind Meld

It’s my Monday and the first of my two early morning shifts. Tomorrow is the early, early shift, and I flip to closing shifts for the rest of my week. As much as I am a night owl, I really do enjoy the open shifts. Today was a busy morning, like really busy, but it still felt like a decent day. After work, I hurried home to change and gather my gear, drove my daughter to a friend’s, and hit the gym. I had barely returned home when my husband asked me to go for a drive with him, a drive that would end up including dinner. Now I am finally home and able to recline, relax, and decompress from the entire day. The yawns appeared during dinner, and I took my contacts out almost as soon as we walked in the door. Ideally, I’d like to be in bed in two hours, because I like my sleep. My husband wants to watch a movie. How much sleep will I get tonight?

1. competition bench press (2-2×0) 5-7 reps

warm up: 45 lbs x 10, 65 x 7, 85 x 7

main event: 100 lbs x 7, 100 x 7, 100 x 7

2. low bar squats (3-0x0) 5-7 reps

warm up: 45 lbs x 8, 95 x 6, 135 x 5

main event: 145 lbs x 7, 145 x 7, 145 x 5

The final set was where I felt some fatigue. I paused a moment, considering going for another rep or two to max out the set, but ultimately felt it wisest to stop.

3. close grip bench (3-1×0) 6-8 reps

95 lbs x 8, 95 x 8, 95 x 6

These felt better, easier than last week, and that shows with an increase in the reps I did compared to last week.

4a. back extensions

20 lbs x 12, 20 lbs x 13

4b. side planks

x 30 seconds each side, x 20 seconds each side

And now it looks like we’re watching the new King Kong movie…

10 Hours?!

It’s almost as if my body is gunning for new personal records when it comes to how many hours of sleep it can get while still being physically exhausted. I was yawning by 3pm yesterday. Last night I had 10 hours of sleep. Yes, I said TEN! While sleep is as precious to me as the ring is to Gollum, ten hours of sleep is excessive and not my normal. The trend of waking up reluctantly and still in need of sleep continues. It is now 11:00am, and I desperately want to close my eyes for a long winter’s nap, which would be quite easy to do since I am already practically horizontal. But I start work in two hours. I could be, should be productive with my time between now and then. Ha!

The only thing that did get me out of bed this morning was the fact that I had to go to the gym. At this point, I don’t think I am sick enough to skip going to the gym; however, I feel sick enough to recognize that my performance might be impacted.

1. competition bench (2-2×0) 5-7 reps

warm up: 45 lbs x 8, 65 x 7

main event: 90 lbs x 7, 90 x 7, 90 x 7

These felt solid today and easier than Thursday’s bench at the same weight. Of course, Thursday’s sets had a different tempo (3-1×0), which could possibly explain the tougher feeling; however, the pause was longer today. I don’t know! Today was a good bench day, I guess.

2. competition squat (3-0x0) 5-7 reps

warm up: 45 lbs x 8, 95 x 7

main event: 125 lbs x 7, 125 x 7, 125 x 7

The working sets today were 20 pounds heavier than the previous weeks, so I was anticipating a more difficult experience than what I had. The warm up sets felt okay, but the first working set actually felt better than the warm ups. Of course, the weight wasn’t really all that heavy. Sometimes I have to remind myself of what I can actually do.

3. close grip bench (3-1×0) 6-8 reps

90 lbs x 8, 90 x 8, 90 x 8

These were also decent today, although probably an RPE of 8/9 by the final rep each set.

4a. back extensions

x 13, x 12

4b. leg raises

x 15, x 12

Whatever battle is going on inside of my body, I sure hope it resolves itself before Day 1 of next week’s training week. Day 1 tends to be the day that takes the longest amount of time to complete and takes the most out of me physically. Actually, I’m thinking of pushing Monday’s training to Tuesday again next week, because Monday is a holiday. I start work earlier than usual that day and the gym’s hours are reduced, which would mean I’d be rushed and stressed trying to get my training done before work. Right now, I think I can squeeze in a short nap before work…I need it.

Wrestling Wifi

I’m blogging later than I had hoped to be tonight. Really, I’d much rather be procrastinating about getting myself ready for bed so I could get sufficient hours of sleep before my open shift in the morning; however, I’ve only been home for the past half hour and I spent all of that time trying to resolve a problem with my laptop’s ability to connect to most websites. I had no problem connecting to Facebook or Gmail or updating my training log on googledocs, but I could not connect to any other site. The problem started last night, but I didn’t want to spend all night messing around more than I did. I’m not a super techie person, but I’m not too afraid to poke around until I find something that works. I finally got everything working, I think, so now I can blog about tonight’s training before rushing myself into bed.

1. wide grip bench (2-2×0)

warm up: 45 lbs x 6, 65 x 5, 85 x 3

main event: 90 lbs x 5, 90 x 5, 90 x 5

2. high bar squats (3-0x0)

warm up: 45 lbs x 7, 95 x 7

main event: 105 lbs x 7, 105 x 7

3. close grip bench (3-1×0)

80 lbs x 8, 80 x 8

4a. back extensions x 15

4b. leg raises x 15

This is the end of my deload week, so there was less volume. Everything is generally feeling good. The left knee is still feeling wonky off and on, but I’ve got some exercises to do that should eventually work it out. The back still doesn’t feel perfect, but I’m able to arch with more ease as I’m setting up for my bench presses. I’ll take progress like that!

Week 5 Deload

I’m not gonna lie…I was excited to see “unloading week” in my coach’s message to me this morning. I was even more excited to see that I am only needing to do one round of the accessory work. With a left knee that is still acting funky, I’m not going to complain about an easier training week.

1. high bar squats (2-0x0)

warm up: 45 lbs x 8, 95 x 8, 135 x 6

main event, with belt: 160 lbs x 3, 160 x 3, 160 x 3

2.  close grip bench (2-0x0)

warm up: 45 lbs x 8, 65 x 8, 85 x 4, 100 x 2

main event: 110 x 3, 110 x 3

3. front squats (3-1×0)

75 lbs x 8, 75 x 8

4a. walking lunges

70 lbs x 14

4b. dumbbell rows

35 lbs x 10

4c. plank

60 seconds

4d. dumbbell rear delts

12 lbs x 12

Everything felt fairly good. There was some bother here and there with the knee during squats, but that was minor and annoying more than a hindrance. Despite only one round of accessories, they still managed to make me sweat more than the heavy lifting.

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?