Start of Week 4

I think the only thing I don’t like about Mondays is the accessory work in my training program. There is just something about this day’s accessory work that fills me with a sense of dread as I walk into the gym. This is not how I feel about the accessory work on my other training days. Today was my fourth week with this program, and I still feel the same. By the time I finish my high bar squats, close grip bench, and front squats, I’m exhausted and muscles are quivering. This morning was no exception. I didn’t mind the main lifts, but I had to dig deep to find perseverance to complete the accessories.

1. high bar squats (2-0x0)

warm up: 45 lbs x 10, 95 x 6, 135 x 4

main event: 160 x 6, 160 x 6, 160 x 6, 160 x 6

The first working set felt off. I realized that I hadn’t put my belt on, and it felt as if my stance was a touch wider than normal. The second set felt somewhat better with the belt and better stance but still a bit tough. The final two sets felt the best; however, I did get a random discomfort/ache in my left leg below the knee.

2. close grip bench press (2-0x0)

warm up: 45 lbs x 10, 65 x 6, 85 x 6, 100 x 3

main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4

This felt tougher than last week even though I did the same weight for the same number of reps and sets.

3. front squats (3-1×0)

75 lbs x 12, 75 x 10, 75 x 8, 75 x 8

4a. walking lunges

70 lbs x 12, 70 x 10, 70 x 10

4b. dumbbell rows

35 lbs x 10, 35 x 10, 35 x 7

4c. plank

x 40 seconds, x 30 seconds, x 27 seconds

4d. dumbbell rear delts

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

Week 3, Day 1

With today being a holiday and thus the changes in operating hours both at work and the gym, I knew that I had to begin my training session no later than 8:30 this morning if I was going to get it done at all today. I set my alarm for 7:30 and still found myself fighting the urge to shut it off without actually getting out of bed. I’m sleeping reasonably well these days, and I’m fairly good at ensuring I get enough hours of sleep…sometimes the body just wants more! But I got up and dressed and ready. By 8:30 I was at the gym and ready to begin.

1. high bar squats (2-0x0)

warm up: 45 lbs x 8, 95 x 8, 135 x 5, 165 x 4

main event with belt: 175 x 5, 175 x 5, 175 x 4, 175 x 3

My coach added an extra working set this week but kept the weight the same. I’m trying to work on my breathing technique, and I have a feeling that will be an ongoing, lengthy process. Still, the squats felt better this week compared to last week, even with the extra set and reps. I felt stronger. The back was less of an issue. With the same weight last week, I only managed a total of 8 reps over 3 sets, so this is definitely an improvement.

2. close grip bench (2-0x0)

warm up: 45 lbs x 10, 65 x 6, 85 x 5, 105 x 3

main event: 110 x 4, 110 x 4, 110 x 4, 110 x 4

The weight jumped a little this week and another set was added, but I think the bar was still moving well. The back felt achy as soon as I started arching on the very first warm up set, but by the time I got to the working sets the arch wasn’t really bothering my back at all. At least not during the pressing…getting out of the arch was a tad slow.

3. front squats (3-1×0)

75 lbs x 10, 75 x 8, 75 x 8, 75 x 7

4a. walking lunges

60 lbs x 16, 60 x 16

4b. dumbbell rows

30 lbs x 12, 30 x 10

4c. plank

x 47 seconds, x 30 seconds

4d. dumbbell rear delts

10 lbs x 15, 10 x 13

There was supposed to be 3 sets of all of these exercises, but I called it quits after the second round. Actually, I wanted to pack it in during the first round but managed to push myself to complete two.

 

Procrastination Delayed

It feels like I half-dragged myself to the gym this morning. My intention was to go first thing in the morning, assuming my coach sent me week 2’s program before I was ready to head out. I got up this morning, had a bite to eat, and got ready for the gym. Looked for my car keys and could not find them. I am not the sort of person who misplaces or loses things very often, so it didn’t take long for me to realize that my husband likely had taken my car. A look out the window confirmed my suspicion. Since I work this afternoon and late into the evening, I had a small window of opportunity to hit the gym this morning. I determined that I’d have to train tomorrow morning if my husband didn’t bring my car back by a certain time. Thankfully, he brought it back and I was able to go today. I’m glad I didn’t have to push it off until tomorrow.

1. high bar squats (2-0x0)

warm up: 95 lbs x 5, 135 x 4, 165 x 3

main event, with belt: 175 x 3, 175 x 2, 175 x 3

My coach gave me a couple of new cues to use for my squats, so I was trying to incorporate those today. I’m not sure how successful I was, but I tried. The new cues made the heavier sets feel a bit tougher; however, I think these still felt better than last week’s sets at 165 pounds.

One of the things my coach wanted me to do was to face out of the squat rack rather than facing the mirror. Mirrors are a new thing for me in the gym, because my old gym simply didn’t have any. There I would squat facing the wall or facing the open gym…neither bothered me very much, even when there were other people training in front of me. While I am not fond of seeing my reflection while I squat, I found facing the gym today to be rather disconcerting. In competition I am used to focusing on one spot, having tunnel vision and blocking out everything around me. In the gym during my set, I am still quite capable of focusing my attention and ignoring my surroundings, so I don’t know why I was bothered so much today. Maybe it was the fact that there was someone using the rack directly beside the one I was using…close enough that I had to wait for her to finish her set before I could change my weights.

2. close grip bench (2-0x0)

warm up: 45 lbs x 8, 65 x 5, 85 x 5, 95 x 3

main event: 105 x 5, 105 x 5, 105 x 5

These definitely felt stronger and easier than last week’s sets at 100 pounds. I was nervous about these this morning, because I didn’t have my husband to give me a hand-off for the heavy sets. Somehow I figured out a way to get the bar off the rack by myself without putting my shoulders into a bad position or sapping my strength. The back is still achy and cranky, so the arch wasn’t super comfortable.

3. front squats (3-1×0)

75 lbs x 10, 75 x 8, 75 x 8

Even though the weight increased from last week, I’m so glad that it is still relatively light, because the legs turned into gelatin in the midst of the second set.

4a. walking lunges

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

4b. dumbbell rows

30 lbs x 10, 30 x 10, 30 x 8

4c. plank

x 40 seconds, x 30 seconds, x 25 seconds

4d. dumbbell rear delts

8 lbs x 13, 8 x 12, 8 x 10

 

 

A New Beginning

I received week one of my new online coaching program yesterday, but I wasn’t able to get to the gym until after work today. It probably wasn’t the best time to train, but sometimes you just got to do what you gotta do! I worked a closing shift last night, and the night owl woke up pretty much as soon as I slipped into bed. Between a brain that wouldn’t shut off and shoulders that couldn’t quite seem to get comfortable, I didn’t sleep too well. I worked until 5:00 tonight, which meant I wanted to hit the gym as soon as possible, before eating dinner and winding down for the night and my weekend. I was under-caffeinated, tired, and feeling sluggish.

I am actually quite excited with my new program. The first day didn’t feel super great, at least not all of it, and I did drop some weight and sets. It will get better. I know it will. My most recent training had a different focus, so my body hasĀ forgotten what it is like to do these sorts of things. It will remember!

1. high bar squats

warm up: 95 x 6, 135 x 6, 165 x 4

main event: 185 x 2, 165 x 4, 165 x 4

The warm up set at 165 felt tough, so I put my belt on for my working sets. 185 pounds felt tough and ugly. Ironically, when I looked at the video after, my form actually looked good, certainly better than how it felt. Still, that weight was tough and I was supposed to do 4-6 reps. I dropped the weight in the hopes that I could at least get more reps in, but the second set still felt quite tough and ugly, especially the fourth rep where I’m sure my chest was lagging behind. The final set was the best. It didn’t exactly feel easy, but the reps felt better.

2. bench press, close grip

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

main event: 100 x 6, 100 x 5, 100 x 4

Warm ups felt great. The first working set felt good. The fifth rep on the second set misgrooved a bit and felt tough enough to call the set, and I was basically done after the fourth rep on the final set.

3. front squats

65 x 15, 65 x 10

I was given a decent weight range for the front squats, since my new coach is only just learning what I’m capable of and what works for me. Since the front squats have been feeling tough lately, I stuck with the lowest weight in the range…well, for that reason and also that I was feeling wiped out and weak already!

4a. walking lunges

40 lbs x 15, 50 lbs x 15

4b. dumbbell rows

20 lbs x 12, 25 lbs x 12

4c. plank

x 30 seconds, x 30 seconds

4d. dumbbell rear delts

8 lbs x 12, 8 lbs x 12

These four exercises were supposed to be done for 3 sets, but I cut it at 2.

First day done and so am I. Tomorrow I’ll be back for day 2, and then I can get back on track with my regular training days.