All In a Good Day

What makes a day a good one?

The answer to that question would vary drastically depending on the person providing the answer, and perhaps even those responses would vary depending on the day or situation. Personally, I know that my definition of a good day can be extremely broad and diverse. As best as I can call to mind in this moment, here is a partial list of things that can help make my day a good one:

  • sunshine
  • rain
  • a hot air balloon
  • crisp, fallen leaves beneath my feet
  • a productive day around the house
  • meaningful connections with customers
  • a delightfully delicious meal
  • time spent with good friends
  • hanging out with my kids
  • a good training session
  • a good playlist
  • escaping into Star Wars or Wonder Woman or Doctor Who
  • a good cup of coffee
  • a good glass of wine
  • time to myself
  • quiet & solitude
  • worship music
  • freshly painted toenails
  • hot baths
  • holding my husband’s hand
  • freshly cut & coloured hair
  • PRs in the gym or on the platform
  • watching my kids do their things
  • colouring
  • writing
  • journalling
  • making lists and checking things off
  • salted caramel anything
  • chocolate with hazelnut
  • Abby’s artwork
  • board/card games
  • working with amazing people
  • my weird, odd, crazy, random dreams
  • maple trees
  • lions, tigers, jaguars, and cheetahs
  • underdog stories
  • rainbows
  • thunderstorms
  • roses
  • flowers, in general
  • heartfelt cards and notes and gestures
  • Willow Tree figurines
  • books by beloved authors
  • highlighters and coloured pens
  • notebooks, journals, and paper
  • funky socks for a bare food loving girl
  • trips down memory lane
  • daydreams
  • walks (used to be running)
  • finding a perfect gift or card for someone
  • words of unexpected praise
  • a solid night’s sleep
  • flip flops
  • risotto
  • turkey dinner
  • comfort foods like cabbage rolls or scalloped potatoes
  • warm, cozy throw blankets
  • the scents of lavender, lilac, rosemary
  • walking past the treadmills to head to the free weights
  • quotes
  • Winston Churchill
  • silver
  • garnet
  • dangly earrings
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Pushing a PR

When I walked into the gym this morning, my coach said I’d be starting off with block pulls and push presses. Since front squats have been on the agenda for the past several Wednesdays and they’ve been feeling tough, I was so happy about the block pulls that I almost forgot what the push presses were and how much I do not like them. It wasn’t until I was tying my shoes that I finally realized that my coach had actually said push presses. <sigh> What doesn’t kill you makes you stronger, right?

1a. push press

45 lbs x 5, 55 x 6, 65 x 6, 75 x 5 PR?, 75 x 5, 75 x 5

I am reasonably confident that I hit a PR today. Last September I did two sets of 4 at 75 pounds. PRs are always a confidence boost, especially when doing an exercise that always seems to be a struggle.

35 lbs x 11 behind the neck presses

1b. block pulls

95 lbs x 8, 135 x 8, 165 x 8, 185 x 8, 195 x 8, 195 x 8

All of my sets were touch and go except for the final set. The first set at 195 found me moving my hips a bit more than normal, so my coach had me stop each rep for the final set. I think I did a better job keeping my hips from dropping on that final set.

2a. glute ham raises

x 11, x 12, x 10

2b. pull ups-wide, pronated grip

3 or 4 reps with just the small green band which wasn’t going to assist me enough to hit the target rep range, so added a blue band with the green and did another 8 reps for the first set

then x 9, x 9

2c. side laterals

10 lbs x 12, 15 lbs x 4 + 10 lbs x 8, 10 lbs x 11

Laterals are not a favourite, but using the 10 pound dumbbells seems to be okay. Sadly, the jump to the 15 pound dumbbells always seems to feel super heavy. The left shoulder had some clunking going on, so I was trying to minimize that by controlling my shoulder and arm positioning. The left shoulder also fatigued more quickly than the right, so my face would contort towards the end of each set in an effort to keep that left arm moving.

 

Defining Success

“You do not determine your success by comparing yourself to others, rather you determine your success by comparing your accomplishments to your capabilities.” ~ Zig Ziglar

Three days until Provincials!

I love the sport of powerlifting. At the end of competition, the winner is the one who lifted the most weight, and yet, each lifter is also working hard to better his/her own previous performance.

Over these past months of dealing with pain and injury, I’ve wrestled with myself over the unlikelihood of having a successful competition at Provincials. I know what I accomplished at my last competition, and I had hoped to do even better at the next one. Unfortunately, injury took those aspirations and shot them to pieces.

My back is getting better, feeling better. My squat technique is coming back. My deadlift is coming back. My coach thinks that my squat could be close to where it had been, but I still know that doesn’t necessarily mean I will PR across the board on Saturday. Without another woman in my age/weight class, I will be competing against myself. But I cannot compare myself to who I was last August. I cannot compare my results on Saturday to those from last August. Such a comparison would not be fair.

I do not know what I will be capable of on Saturday, but I still have goals. My goals might not be focused much on hitting specific numbers. I would like to have a perfect meet…going 9 for 9. I do want to break my Provincial bench record. Mostly, I want to walk away feeling proud of what I accomplished based on my capabilities, knowing that my capabilities had been hampered for several months. It won’t be my best ever competition in terms of numbers, but that doesn’t mean that it can’t be one of the most satisfying competitions.

Continuing On

successladder

I think my brain is still in the process of gathering up the pieces, but I have to believe that I will get there eventually. Even if my heart and my brain aren’t there yet, I am too stubborn to stop trying.

“Success is not final, failure is not fatal; it is the courage to continue that counts.” ~ Winston Churchill

1a. bottoms up kettlebell presses

10kg x 10 each, 10kg x 8 each

It’s highly satisfying to hit little PRs in the gym considering, or despite, the limitations I’ve been experiencing for the past couple of months.

2a. split squats-with safety bar and flat shoes

75 lbs x 12 each, 95 x 8 each, 115 x 7 each, 125 x 8 each, 125 x 8 each

2b. floor presses-moderate grip, no legs

45 lbs x 10

I didn’t have to do that many reps for the first set, but I had to fiddle with my leg positioning in order to find what would be the least bothersome to my back. Michael didn’t want any arching, but having my feet in the air and bracing is too painful on the back. Although I’ve been find with my knees bent and feet flat on the floor, today wasn’t super comfortable. What actually felt the best was to have my left leg bent and my right leg out straight on the floor. There was still a small arch in order to have some sort of good shoulder positioning, but I think it was small enough to not be a bother.

65 x 8, 90 x 8, 105 x 8, 105 x 6

I think these were all reasonably solid reps with decent speed.

3a. glute ham raises

x 10 just bodyweight

10kg kettlebell x 10

3b. single arm kb press while kneeling on a bench

10kg x 10 each x 2 sets

These felt a little tough, especially as each set wore on. I’m also not convinced the back liked these a whole lot, but it wasn’t too bad.

3c. single arm kettlebell row

16kg x 12 each x 2 sets

While the weight wasn’t overly challenging and I could have gone up on the second set, I think the better decision was to stay at the same weight rather than risk aggravating the back. There wasn’t significant pain during these, yet I could feel a bit of pressure in the back.

3d. ab wheel x 0

Despite having no troubles using the ab wheel earlier in this injured season, I just couldn’t do it this morning. I started to roll out but didn’t get too far.

hanging knee raises x 12, x 0

These were generally okay, except for the last rep. I’m not sure what I did…maybe lifted my knees too high or too fast or flexed my back a bit…I don’t know, but that last rep hurt. A fair bit. Tried for a second set and the very first attempted rep hurt, so I just hung out until my grip began to fail.

And just like that I had a decent training session, maybe one of the better ones I’ve had in the last week or two. Still so far from where I want to be, but focusing on what I can do is more productive than moping over what I can’t do.

I’m Not Loving It

I finished work around 6 last night and, knowing the chances of a family member making dinner were slim, I went through the McDonald’s drive-thru on my way home. Although my work day had been good, I was suddenly feeling grumpy. The attitude was likely due to a couple of factors. I was tired. I knew that my ability to relax and decompress would be delayed as I had already agreed to drive my daughter downtown for an engagement. I had been given a warning that my husband was cranky. My frustration with food was rearing it’s ugly head. I didn’t want to make dinner when I finally got home close to 7 PM. I am frustrated by a lack of help and support from the family when it comes to making dinner. They have valid reasons, as well as mere excuses, but I had given basic instructions for what could be made for dinner on Wednesday (when I worked a close shift). Nobody made it. So I gave similar instruction again for yesterday, because I had pork tenderloins in the fridge that were now desperately needing to be used. Despite one person home all day, nothing was prepped, nothing was made. And with all that knowledge, I made the decision to eat crap food and not concern myself with whether or not anyone else in the family had dinner. Because I was grumpy, I ate most of the fries as I drove home. I ate 6 chicken nuggets and a quarter-pounder with cheese while sitting in my car in my driveway. Not a single bite was enjoyable.

There is a lot that could be said about last night’s experience, but I’m not entirely certain that I know where to begin or where to take it. I can be better than this. I have the knowledge and the tools to be better than this. While I’m okay with an occasional treat, my eating habits of late have been more about the treats and crap than about eating for optimal health and nutrition, and I am not happy with myself for it. The good news is, I guess, that it is never too late to start over fresh. Each day presents a new opportunity to make better choices, and I do have the knowledge and tools to make those choices. Okay, so today wasn’t filled with fantastic choices and tomorrow probably won’t be either, but I am determined to turn the corner during my weekend.

This afternoon’s training session did not include deadlifts (or squats for that matter), but then again, I wasn’t honestly expecting either. The SI joints are still an issue, although I feel there is improvement. Since improvement is what I am looking for, I’m willing to accept that my training program is going to be modified in order to allow my back to recover. Still, I’m missing my big lifts.

1a. step-ups (a 4″ block and a box…not sure exact height but a step put my knee well above my hip)

bodyweight x 10

54 lb weight vest x 16, x 16, x 14

Now that felt like cardio…a lot of cardio!

1b. floor presses, with back arch (because I’m allowed to do that!)

43 lbs x 8, 73 x 8, 93 x 8, 110 x 8 PR120 x 5 PR

Despite having an arch, I wasn’t really making much use of leg drive for most of the sets and reps, at least not until towards the end sets. At the time I didn’t realize that 8 reps at 110 pounds was a personal record. When Michael said we could do a heavier set and asked what I thought I could do for 5 reps, I wasn’t too sure. He settled on 120 pounds. I kept my mouth shut, even though I knew that I had just set a PR of 120 pounds for 5 reps on Monday for a regular bench press, which meant that I felt a sliver of uncertainty about equaling that task on the floor press. But I did it! 🙂

1c. a TRX ab wheel-like move

on knees x 10, on feet x 10, on feet but slightly harder x 10, x 12 and possibly even slightly more difficult

2a. glute-ham raises

bodyweight x 16

x 5 + x 8 with 8kg kettlebell

8kg kettlebell x 12

2b. swiss ball plank rotations

x 10, x 12, x 13

The Monkey Off the Back

Last Thursday’s sumo block pulls may not have been a super fantastic idea in hindsight. While the first few sets were fine, the last couple definitely didn’t feel good on the lower back, and I’ve been feeling it ever since. The pain and discomfort are still tolerable and not nearly as bad as a couple of weeks ago but more than earlier last week. I see my chiropractor tomorrow afternoon, and I’m not looking forward to telling him that I might have pushed it a bit too much. I can hear his laugh at my foolishness already.

I drove to the gym this morning resolved to be happy with whatever my coach would let me do and whatever my back would allow me to do. I wanted to believe that I had learned another lesson…not to rush into an exercise or movement that my body isn’t ready for. Ha! Okay, so I might not be in a hurry anymore to pull some deadlifts before the back is ready, but that doesn’t mean I won’t be stubborn when it comes to pushing further in other ways.

One of the first things Michael said to me this morning was that he thought we could have some fun and try for a bench press PR. Heck yeah! I don’t get to attempt PRs very often and, with the long gap between competitions, I haven’t been training to peak my strength. The SI joint problem has kept me from doing any sort of bench press with an arch in my back, so I haven’t been using my legs and my shoulders have been in less than optimal position…but I didn’t feel keen on attempting a personal record without the use of my leg drive and an arch to keep the shoulders happy. Most of the warm up sets didn’t bother the back much at all. Getting into position with the arch wasn’t the most comfortable feeling on the last few sets, but the discomfort was not the same as what I experienced on the final sets of block pulls on Thursday. Hopefully the SI joints will agree with my conclusion. If not, then I guess that is something else my chiropractor can snicker about tomorrow. For today, it was worth it!

1a. bench press-squat shoes, with legs and arch!

45 lbs x 10, 65 x 8, 85 x 3, 105 x 3, 120 x 5 PR135 x 1PR

with slingshot-135 x 6

The most I had done for reps at 120 pounds previously was 3, so today’s 5 reps was the first PR of the day. The last time I set a bench press single rep PR of 132.3 pounds was on October 7, 2015 at the BCPA Fall Classic competition. I could probably find an app to tell me exactly how many days it has been since I set that PR, but it is enough to know that was a very long time ago. Since that PR, I have competed three more times. Last May, I failed to press that same weight on my final attempt. Last June, I was successful in pressing the same weight on my final attempt. Last August for my final attempt, I wanted 137.8 pounds but failed. I have been so frustrated by my bench press for so long, feeling like I was capable of more than I was achieving, and today I finally broke through that plateau. The rep was not even maximal. There is more there yet!

1b. Bulgarians-with 54 lb vest + 6kg kettlebell

x 8 each, x 10 each, x 7 each

without the kettlebell x 10 each

The Bulgarians felt particularly nasty today. The first set felt incredibly hard. It seemed as if the bar my foot was resting on had been set too high. Actually, I forgot to put the mat down for my knee to descend to! With the mat, there was some ease but not much. The legs felt shaky and weak. Michael assured me that he hadn’t added any weight to the vest, but it sure felt heavier than last week.

2a. back extensions

x 20, x 17

2b. TRX rows, fairly inclined

x 10, x 11

 

Short & Sweet

We didn’t really cover as much ground as usual during this morning’s training session, even though we took a bit longer than usual. That’s probably due to a lot of talking. Too much talking and not enough lifting isn’t always the best way to train, but I think there are times and situations when talking is just as important as the actual workout. With whatever is going on inside of my head for the past few days, my coach has been talking with me about possible causes and such. Yesterday I raised the question of blood sugar being at least part of the problem, although I honestly don’t think it is the root cause. Over the weekend I noticed that if I got too hungry that my symptoms felt worse. The symptoms are still present even when I’m not hungry, which is why I don’t think food is the culprit. However, Michael and I talked a fair bit today about my eating habits and ways that I can minimize drops in blood sugars. It won’t hurt to make sure that I’m eating often enough and having more healthy fats and protein to even out the carbs. Since I began training I have learned a lot about healthy eating and I’ve made many good changes to my eating habits. That said, it is still very easy to let those good habits slide from time to time, and I have a tendency to forget to eat often enough. I need to get back in the habit of having healthy, balanced snacks in-between my meals.

1a. front squats

43 lbs x 8, 93 x 7, 125 x 8, 145 x 8, 155 x 5

back squats, high bar

133 lbs x 8, 153 x 8, 170 x 8

1b. military press

45 lbs x 8, 55 lbs x 8, 60 lbs x 8PR, 60 x 8, 60 x 8

incline dumbbell presses

25 lbs x 10, 25 lbs x 12, 29 lbs x 8

That’s the extent of my training today! Doesn’t look like much does it? Maybe not, but I’m okay with it. The military press was amazing for me. Not only did I do a personal best of 8 reps at 60 pounds, but I did it three times! Me! Military press! This lift has been a thorn in my side for a long time. Even the incline presses are improving. Provincials are 6 months away, which seems like forever, but I really want to see my bench press go up and we’re laying solid groundwork that is going to help me get there. That’s exciting!