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

Familiarizing

Day 2 of the new program took place this morning. It wasn’t horrible. It wasn’t amazing. I am still familiarizing myself with the new gym, where the various pieces of equipment are located, and the quirks of worn flooring, loud grunting, and the details of my program. Becoming familiar and comfortable in my new gym will take some time, but I know it will eventually happen. The quirks of the building and equipment aren’t likely to change anytime soon, but I will at least grow accustomed to them or figure out ways to work around them.

1. deficit deadlifts

warm up: 95 lbs x 6, 135 x 6, 165 x 4, 195 x 2

main event: 195 x 4, 195 x 3, 195 x 3

My working sets were programmed for 220 pounds, but my warm up at 195 felt tough and uncomfortable on my lower back. I put my belt on and opted to stay at the same weight for the working sets. The target was 4-6 reps. The ache in the back continued and remains even now…nothing too severe but I’d rather be cautious than risk further back troubles. I’ve had quite enough of that already this year.

2. incline bench press

45 lbs x 8, 55 x 10, 55 x 8, 55 x 8

I am definitely weaker benching on an incline, and I am definitely not a fan of my gym’s incline bench set up.

3. stiff leg deadlifts

95 lbs x 12, 95 x 12

Grip was definitely an issue with these. I did locate the chalk box at the gym, but it was empty. Also, that ache in the lower back was an issue doing these.

4a. side plank

x 33 seconds each side, x 25 each, x 25 each

4b. barbell row

60 lbs x 10, 60 x 12, 60 x 12

The weights for some of these accessory exercises were left blank for me to fill in. The leeway is welcome, but it also makes me feel a measure of uncertainty. I’m probably playing it safe and easy, at least for now.

4c. glute bridge

25 lbs x 15, 25 x 15, 25 x 15