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

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Yokes & Blocks

Generally if you were to ask me which day in my training week is my favourite, I would hesitate with uncertainty. Upper body work is not really a favourite, because my upper body is basically weak; however, I do enjoy most aspects of my training. Picking a favourite day isn’t an easy thing to do. Since my last competition, my training has looked vastly different than it has for a long time. This is not a bad thing, but it has been tougher than training for a competition in some ways. As I was driving to the gym this afternoon, I thought about what I’d be doing today and felt almost a sense of relief that I’d most likely be doing block pulls. My training lately has been a lot of single leg work. I’m not complaining…not really! I know there is tremendous value in switching up the training, and I am more than willing to put in the work. Somehow block pulls just feel less challenging than the single leg stuff. In fact, I was given the option today to do block pulls or trap bar deadlifts. I chose block pulls, which was probably the better choice anyway, since the blocks are about the height where I tend to run into trouble when deadlifting.

1a. single arm landmine presses

45 lbs x 6 each, 55 lbs x 8 each, 65 lbs x 7 each, 65 x 6 each, 65 x 7 each, 55 x 20 each

1b. block pulls, with a pause hovering just off the blocks

75 or 95 lbs (not sure what was on the bar) x 6, 135 lbs x 8, 165 x 8, 185 x 8, 185 x 8

These were really good. Lowering the bar to barely skim the blocks and pause there helped with keeping the bar close to my legs. Back positioning was good. I was using my legs. All good.

1c. V sits

x 6, x 8, x 6, x 5 or 6

2a. walking lunges with kettlebell in opposite hand, one side at a time, with knee raise

12kg x 8 each, 16kg x 10 each

These were actually rather easy. The hardest part was resisting the natural inclination to step forward with the opposite leg after each rep.

2b. supine rows on the rings, with legs straight + with knees bent

x 5 + 6, x 5 + 8

2c. hanging leg raises

2 sets of 10

2d. standing kettlebell triceps extensions

12kg x 10 x 2 sets

3a. yoke walk

185 lbs x 4 lengths (about 60 feet), 205 lbs x 4 lengths, 205 lbs x 5 lengths (about 75 feet), 205 lbs x 5 lengths

I haven’t done yoke walks very often and not for a long time, but they’re super fun.

3b. close grip floor presses with a pause at the bottom

75 lbs x 12, 75 lbs x 9

 

 

Seeking Serenity

I don’t know exactly why I look to the sky on my way to work in the early hours after our opening time, but I do just that every morning when the sky is clear blue and cloudless. I am looking for a hot air balloon, which is perhaps an odd thing to be looking for so frequently, since hot air balloons are not an everyday sighting. Yesterday, as I drove to work at 5:15 AM, I finally became aware of the fact that I was looking towards a specific portion of the sky in hopes of seeing a hot air balloon. Of course, there wasn’t one to be seen yesterday morning, but I found it somewhat amusing to realize what I had been subconsciously doing for many months now.

I didn’t open this morning, but I was still headed for work around 7:30 AM. As I turned the corner, I looked up to the sky as I always do and there it was…a hot air balloon! Although my emotions are not nearly as heavy and gloomy as they were last week, I am still rather a mess of eating poorly, sleeping even more poorly, a hurricane of thoughts inside my head, and emotions still tender to the touch. The sight of the hot air balloon this morning, especially after yesterday’s realization of what I am looking for, almost reduced me to tears. But why? What is it about a hot air balloon that had me unconsciously looking for one? Between work, training, and all the stuff raging inside me, I realized that I find the sight of a hot air balloon in the sky to be simply serene. Peaceful. Calm. Soothing. As much as I am the kind of girl who prefers her feet on the ground, a hot air balloon is free to just flow with the breeze. You don’t see hot air balloons out in high winds or storms. I know what it is like to stand in the midst of strong winds and storms. I know I am capable of standing, but sometimes I just want to float in quiet peace above this crazy, hectic insane world and the storms that rage inside my heart and head, at least for a while. And I am choosing to believe that this morning’s hot air balloon was a little reminder from my God that I am not alone or forgotten or unloved, that He sees deep inside of my heart and He has known from the beginning why I keep looking to the sky.

1a. single leg box step downs + single leg glute bridges, with the box on top of a block

x 10 + 10, x 12 + 10

1b. standing single arm kettle bell presses

10kg x 8 each, 12kg x 8 each

2a. tempo squats, high bar with flat shoes

45 lbs x 6, 95 x 8, 105 x 7, 105 x 6, 105 x 6, 105 x 6

These were done with a 4 second eccentric, a 1 second pause, and a controlled rise. While the weight itself wasn’t taxing, I did find these challenging as I was essentially holding my breath for the roughly 6 seconds of each rep.

2b. flat dumbbell presses

25 lbs x 15, 34 lbs x 10, 34 x 10, 34 x 9

The right hip threatened to cramp on me during the second set at 34 pounds, while the left hip threatened to cramp as I set up for the final set.

3a. TRX T’s

3 sets of 8

3b. seated cable rows

90 lbs x 10, 90 x 6 + 80 lbs x 4, 80 x 9

3c. floor kettlebell triceps extensions

6kg x 11, x 9, x 9

Aches, Blocks, Core

1a. snatch grip block pulls

73 lbs x 8, 113 x 8, 143 x 8, 153 x 8, 163 x 8, 163 x 5

I cut the last set short, because I was beginning to feel my lower back. Although my back is generally improved and close to being 100%, I am still experiencing some achiness, particularly at night and first thing in the morning. Last night was an uncomfortable and achy night. The back was still achy when I arrived at the gym but fine enough. Even what I felt in that last set wasn’t anything significant, but I’d rather stop at the right time.

1b. double flat kettlebell presses

10kg x 8, 12kg x 10, 16kg x 10, 16kg x 10, 16kg x 10

2a. single leg deadlifts with barbell, alternating legs each rep

63 lbs x 14 x 3 sets

2b. single arm kettlebell rows

16kg x 10 each

starting with a wide row and moving to narrow:

12kg x 15 each (10 wide), 12kg x 10 each (5 wide)

2c. GHD sit ups

x 15

with 6kg kettlebell x 10

Thought about doing another set and even got into position before deciding that the back might not appreciate it.

Just the Facts

warm-up:

overhead squats

with dowel x 12

35 lbs x 8, 55 lbs x 8

1a. skater squats

x 12 each leg to 2 mats, x 10 each leg to 1 mat, x 7 each leg to the floor, x 5 each leg to the floor

1b. standing single arm dumbbell presses

25 lbs x 8 each strict

29 lbs x 5 each with push

seated x 4 each @ 29 lbs

seated x 8 each @ 25 lbs

2a. front squats-flat shoes

93 lbs x 8, 118 lbs x 8, 128 lbs x 5, 113 lbs x 8

2b. chin ups with small green band, neutral grip

x 6, x 5, x 5, x 4

3. every minute on the minute x 6 rounds

10 kettlebell swings @ 20kg

3 push up walkouts

Monday Morning Blues

It’s Monday and I feel a bit discombobulated. After a lengthy period of usually having Mondays off work, I am now working them. Not the end of the world but I do tend to prefer having two days off in a row rather than one day at a time, and I also prefer some semblance of consistency. I am able to be flexible and spontaneous when necessary, but there is a mental toll to the adjustment. Also, my husband is currently at the hospital getting his heart shocked. It should be fine, but he’s there and I am here. There are a million thoughts racing inside my head. My neck hurts. A lot. I am wiped out and wishing for a nap, but I work in a couple of hours and napping doesn’t come easily to me.

warm-up:

windmills: body weight x 5 each side; 10kg kettlebell x 8 each side

Turkish get-ups: body weight x 1 each side; 10kg kettlebell x 2 each side

1a. single leg box step downs

x 8 each

with box on block: x 10 each, x 12 each, x 12 each

1b. single arm kettlebell press

10kg x 8 each

with carry: 12kg x 8 each + 5 lengths; 12kg x 7 each + 4 lengths; 12kg x 5 each + 4 lengths

2a. trap bar deadlifts

115 lbs x 8, 135 x 8, 135 x 10

2b. Pendlay rows

75 lbs x 8, 85 x 8, 85 x 8 + 4

2c. push ups on barbell with feet on box

3 sets of 6

2d. hanging leg raises with posterior pelvic tilt

x 10, x 10, x 8

3a. double kettlebell curls bottoms up

6kg x 10 x 2 sets

3b. skipping

10 double unders; 1 minute

 

Pulling Weeds

I’ll be honest…my head is lost in thoughts and emotions that I am trying to process and work through. It will be okay in the end. I will be okay. Sometimes you just take an unexpected hit. Even when you ultimately know that the hit hasn’t harmed you, there is still a sting and rush of emotion. In situations like this I tend to not say much for a couple of reasons, but the main one being that I simply need time and space to process. Another reason is that I realize how volatile and deceptive emotions can be in the moment. I’m currently cycling through several feelings and thoughts, but I know that not all of them are true in this situation. I don’t want to respond or react from a false position. That wouldn’t be fair to anyone else, and it wouldn’t be fair to me. Part of my eternal struggle is with self-confidence and self-image, and the unexpected hits, both harmless and barbed, flood me with all sorts of negative thoughts about myself. I’ve come far enough in this journey to realize that not all of those negative thoughts are true or accurate. Some of those feelings can help me grow and be better. They can be used to my advantage; however, a great many of those feelings simply need to be discarded, since they only tear me down. But in the moment it isn’t always easy to sift through those thoughts and feelings. Even when I allow myself the time and space to work through them, those feelings and thoughts are insidious and quick to plant deep roots. Pulling each negative thought out is hard, emotional work. This is my thing. It has nothing to do with training or work or anything really, at least nothing that I am going to share. Sometimes I withdraw into myself, so if the blog posts become a little sparse or robotic for a time, that’s why. Or I’m just busy with life.

But anyway…

1a. snatch grip block pulls

45 lbs x 10, 95 x 8, 125 x 8, 145 x 8, 145 x 8

1b. double kettlebell bench presses

10kg x 12, 12kg x 10, 16kg x 10, 16kg x 10

1c. sit ups on the GHD

x 10, x 8, x 10, x 8

This was my first time doing sit ups in a very long time.

2a. single leg deadlifts holding 2-10kg kettlebells

x 10 each leg

2 sets of 20 alternating legs which was much easier for my balance

2b. single arm kettlebell row

16kg x 15 each, x 12 each, x 10 each

2c. renegade rows with 10 lb dumbbells

x 10, x 14, x 12

3. a 5 minute circuit

every minute on the minute: 5 pushups and then kettlebell swings (15, 12, 10, 10, 10)