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

Good Morning Glutes

I was grumpy for most of the weekend, likely a combination of the lingering SI joint issue, feeling defeated and frustrated with food, and just my own internal demons. Although my attitude began to shift yesterday afternoon, I think the grumpiness left completely this morning. I woke up feeling as if I needed more sleep, probably due to some tossing to find a comfortable position. As I opened the living room curtains, I realized that I still have another day off to look forward to, and that realization made me deliciously happy. I love my job, but days off are nice. It also helps that the SI issue is improving. In fact, I noticed that I was moving with more ease at the gym this morning than I was last week. Before my back hurt to bend over to pick up a light kettlebell, to lift a 45 pound plate onto the bar, or to even lay back onto the bench. I could do all of those things today without any pain or difficulty. The pain may not be all gone yet, but I’m so glad that there is improvement. Sitting is still a painful activity. As little as I do sit, unfortunately I have no choice but to sit while driving!

1a. goblet squats with kettlebells

16kg x 5, 24kg x 10, 32kg x 8, 40kg x 6, 40kg x 6

This was the first time I’ve ever done goblet squats with this much weight, and it was pretty good. They didn’t bother the lower back, but the 40kg kettlebell was definitely a challenge for the upper back. On both sets I tried for a seventh rep and bailed at the bottom.

double 24kg x 0

Michael thought that this might be easier to hold, but I didn’t feel comfortable at all and never even attempted a rep.

double 16kg x 2

This weight felt more doable, but the back of my left shoulder/delt was burning with fatigue and couldn’t hold position anymore.

1b. bench press-competition grip, no legs

43 lbs x 10, 65 x 10, 85 x 9, 95 x 6, 95 x 5

These got a bit tougher as I went along, probably because of holding the heavy kettlebells for the squats.

1c. plank with 2 small sandbags on my back

4 sets of 30 second holds

I’m not really sure how heavy the sandbags were, but I am reasonably confident they were more than 30 pounds.

2a. landmine presses

43 lbs x 8 each, 53 lbs x 8 each, 53 x 8 each

The left shoulder was still burning at the beginning of these, but that fatigue had faded substantially by the final set.

2b. Bulgarian split squats-with 54 lb vest

x 10 each

My balance was all over the place this first set, so I wanted to hold a kettlebell for the following sets.

plus 10kg kettlebell x 10 each, x 10 each

2c. ab wheel x 4 or 5?

The abs didn’t feel so good.

lying leg raises x 11

3a. dumbbell flyes

15 lb x 12, x 12

3b. hip thrusts with band around knees and large sandbag on my hips

x 30, x 30

Again, not completely certain the weight of the sandbag…maybe 70 pounds?

All in all, it felt like I did something this morning! A personal best for goblet squats! The suggestion that I might be able to do squats on Thursday (depending on the back, of course!) And I somehow managed to complete all 30 reps of the hip thrusts even though my glutes were on fire by the midway point! I’m still thankful that I’m not training three consecutive days this week, and that tomorrow is a rest day!

Three Days

Earlier this afternoon I saw a meme which stated, “I feel like I’m already tired tomorrow.” That is exactly how I feel! I did sleep mostly better last night; there just weren’t enough hours of sleep. Exhaustion is oozing out of my pores, and I cannot even begin to imagine feeling well-rested when I wake up tomorrow. It would be nice to be wrong though.

I trained first thing this morning, which means that I was at the gym for three consecutive days. That is not typical for me, but it is how it had to be this week. I’m okay with it. But it is tiring. Thankfully, I’m not in the midst of a heavy, pre-competition training block, but then again…do I ever really have easy training sessions? I keep wanting to say that the past two weeks of training almost feels like a deload, because I haven’t deadlifted or done real squat. There is some truth to that. It does feel like a bit of a deload, and yet, I’ve still been pushed and challenged and worked hard in different ways.

1a. front rack alternating reverse lunges

43 lbs x 12, 73 x 12, 93 x 12, 93 x 12

I just knew that lunges would show up today! Since my chiropractor wants me to do lots of single leg work to help my SI joints and I’ve already done Bulgarians and split squats this week, predicting the arrival of lunges wasn’t all that amazing.

The first few sets were okay. The final set was tough, not due to the weight but simply fatigue. Michael pushed me to finish the final half of the set, and that was okay, too. Sometimes I need that little push, the reminder that I am capable of a little bit more. My coach is pretty good at recognizing when I can keep going or when I should stop.

1b. flat dumbbell presses-without legs

25 lbs x 12, 34 lbs x 9, 39 x 8, 39 x 8

Michael almost had me do military press here, but then he decided against it in order to avoid putting my back into a potentially bothersome position. I’ve got to say that I am loving the flat dumbbell presses lately, even without using my legs. While pressing a 25 pound dumbbell for reps while standing presents a challenge for me, I am no longer intimidated by the bigger dumbbells when I’m on my back.

1c. single arm, single leg plank

x 10-15 seconds each side

x 10-15 seconds each side

x 15 seconds (actually timed for this set) each side

2a. back extensions with 25 lb dumbbell

x 15

x 18 with an 8 second hold on last rep

2b. TRX supine rows (legs straight + knees bent)

x 5 + 6

x 5 + 5

2c. triceps cable pulldowns

40 lbs x 11

40 lbs x 8

I don’t want to get too excited prematurely, but I can’t help but notice that my back feels better than it has for the past 11 days. It isn’t pain-free yet, but it will get there. At one point this morning, we joked about the list of ailments I am either currently experiencing or have recently experienced: hip, knee, back, etc. I pointed out that I am 45 years old! Then I tacked on that I also feel great. It’s true! Despite the current back pain, despite the off and on again knee pain, despite all of the little tweaks, twists, and boxes dropped on my head, I do feel great. I almost never get sick. Current fatigue level aside, I have more energy than I did in my thirties. I am in the best shape I’ve ever been in. I am strong and getting stronger, and I do things many, if not most, women my age cannot.

Conventional Threads

Westerns are 23 days away and training is narrowing in preparation. Time feels as if it is moving most strangely. Provincials was only a month ago, yet it feels like it has been much longer than that. I’m sure the next few weeks will fly by, but I strongly suspect that there will be a sense of time slowing, dragging, and anxious anticipation. There is a lot going on over the next few weeks, which could be a welcome distraction or a stumbling block. There are so many threads of thought tangled inside of my head.

1a. block pulls, conventional

95 x 8, 135 x 5, 185 x 3

with belt: 205 x 1, 225 x 1, 245 x 1

After several weeks of doing sumo block pulls, I have to say that conventional pulls feel so much tougher.

1b. bench press, competition grip

45 x 10, 65 x 5, 85 x 5, 100 x 5, 110 x 3, 115 x 3

105 x 4 my right shoulder moved a bit on the last rep

105 x 4 better

105 x 4

2a. conventional deadlifts

185 x 4

with belt: 205 x 2, 225 x 2, 245 x 1, 250 x 2, 250 x 1

with straps: 225 x 3

These weren’t horrible but maybe not super great. It’s not very often that I do multiple deadlift reps at heavier weights, so the double at 250 was nice. It’s not a PR though. I did a double at the same weight last September.

2b. side plank with 5 leg raises and then a 10 second hold

I only did this once, but I was surprised that they weren’t as tough as I’d thought they would be. It’s been a very long time since I’ve done side planks!

 

From Crunches to Planks

I successfully completed my 30-day June challenge of doing 100 crunches a day.

I wanted another little challenge for July, but the month started off slightly crazy and the first few days got away from me. But, today I started a new 30-day challenge…

Planks!

The challenge starts at 20 seconds and ends with 5 minutes on Day 30. At this point in time, I cannot imagine holding a plank for 5 minutes. It was difficult enough to do today’s 20 seconds!