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

 

 

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)

A Nap or Coffee?

Training for a powerlifting competition is vastly different than the training I am doing right now. The change is good, but it is also hard work. It is only mid-morning and I am desperately wishing for a nap, except I am seldom able to nap and I have to work in a couple of hours. A one hour training session has utterly wiped me out. I might need some coffee before work to make it through my closing shift.

warm up:

overhead squats with 35 lb bar-2 sets of 10

narrow stance windmills-bodyweight x 8 each, with 10kg kettlebell x 8 each

1a. skater squats with 5 lb dumbbells

to 3 folds of the mat x 12 each leg

to 2 folds of the mat x 10 each leg

1b. single arm dumbbell push press

20 lbs x 8 each, 25 lbs x 8 each

2a. front squats-flat shoes

43 lbs x 10, 93 x 8, 113 x 6, 113 x 6

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

x 7, x 6, x 6, x 3

3. a 12 minute circuit of:

-dumbbell curls with 15 lbs x 15, x 13, x 10

-kettlebell triceps extensions with 10kg x 15, x 10, x 6

-ab wheel x 15, x 11, x 10

-skipping 1 minute x 3 rounds

Maybe I can try closing my eyes for 15-20 minutes…

Remember the Deadlift

When I walked into the gym this morning, my coach said that we’d do some deadlifts if my back was feeling okay. I’m sure he was hoping that my back was feeling okay, because, aside from wanting me to be healthy again, being able to deadlift is kind of important heading into a competition! Last week I was allowed to do one super light set of deadlifts at 65 pounds, and those felt good. I did have a couple of deadlift sessions in March, but the second one was cut short because of the back. Really, I have hardly deadlifted at all since the beginning of my back problems at the end of January. As excited as I was to be allowed to deadlift this morning, I was also tentative and nervous. What if the back screamed in pain? What if deadlifting set me back again? Only one way to find out…

1a. deadlifts!

but first a set of Romanian deadlifts 45 lbs x 10

95 lbs x 5, 135 x 5, 165 x 3

with belt: 185 x 2, 205 x 1, 205 x 1, 205 x 1

Although I haven’t deadlifted for a while, we kept my reps low, because why run the risk of aggravating the back for the sake of more reps! The first couple of sets felt pretty good. I think I first “felt” my back during the set at 165 pounds. It was fine as I set up and even as I created tension, but I could feel some discomfort and pressure in the low back as I lifted. I think that first “heavy” set was the worst in terms of how the back felt, but there was a measure of discomfort, maybe even pain for the rest of the sets. As a result, I was probably more tentative than I should be. The second rep at 185 was too far from my body from the start, but I was using a double overhand grip beyond what I would normally be able to manage. An alternated mixed grip for the heavy singles worked well, and each single improved on the previous. The deadlifts weren’t all perfect, but I was able to deadlift. The best part is that there was no pain or discomfort in the back beyond each rep. After my training I went to work and still felt no change or increase in back pain or discomfort! Hopefully the back will still feel as good tomorrow!

1b. bench press-close grip

feet on bench, small arch: 43 lbs x 10, 63 x 5, 93 x 5

with legs and arch: 103 x 3, 115 x 3, 115 x 3, 115 x 3, 120 x 3

With how much benching I’ve done over the past five months, I am beginning to dislike the close grip. The range of motion is just so huge, and I always seem to have more issues with bringing the bar down to the same place on my chest consistently. My last set at 115 was the best and fastest. The set at 120 was kind of slow, and I’m pretty sure the second rep’s bar path was a mess.

2a. reverse hypers with long strap

60 lbs x 20

2b. single arm kettlebell rows

16kg x 15 each

 

Return of the RDL

There will be lots of squatting and pressing in my training over the course of the next 6 weeks leading up to Provincials. By the sounds of it, I’ll be squatting and pressing three times a week. I don’t mind at all, but I really need my back to agree with my mind. Since this back saga began at the end of January, I have hardly done any deadlifting. My back just couldn’t do it. So when Michael said he’d like me to do some Romanian deadlifts this morning, I was both excited and nervous. I so desperately want this back/disc issue to heal up and go away. I desperately want to be able to go about living and training without the pain and physical limitations I’ve had for three months now. Although the back is finally improving, I recognize that there are still restrictions in my movement and there is still pain.

1a. front squats

43 lbs x 8, 93 x 6, 113 x 6

with belt: 133 x 6, 143 x 6, 160 x 1, 143 x 6

I think the first several sets were okay. The set at 143 was a bit tougher, but my RPE was probably 7-8. I no longer remember if that was the set where my back started feeling cranky or if it was already achy the set before. The pain wasn’t sharp or intense, just an all-over achy, sore feeling, which really isn’t a very helpful description but the best I can do. Michael thought about having me do a wave, so he bumped up to 160 and wanted 3 reps but called it after one. The bar was heavy from the moment I unracked it, and I know I felt tentative and doubtful. I think a second rep might have been a bit better, but I wasn’t too disappointed in having that set cut short. I am also second-guessing the final set now that I’m blogging about it. I had written in my book that I did 133 lbs x 6, but I think we actually added 10 pounds more to the bar.

1b. bench press-close grip, with feet on 45 lb plates

45 lbs x 10, 65 x 6, 85 x 6, 105 x 6, 115 x 5, 115 x 5

The first set at 115 pounds was tough. I had some bar positioning problems. I’m not sure that I was gripping as hard as I could, and I was likely thinking too much about the ache in my back. With the crankiness going on in the back, the act of getting into position and arching was not the most comfortable thing to do.

Early on as I was doing my squats and pressing, I experienced a tightness or sensation of something pressing/squeezing between my shoulder blades. I did a bit of foam rolling and then used a lacrosse ball before a couple of my squat sets. The sensation wasn’t painful, but it did make me feel a bit winded more than normal for what I was doing and simply felt off. The rolling seemed to help.

2a. Romanian deadlifts

45 lbs x 8, 95 x 3

These first ones were done with squat shoes on. Then I took the shoes off and did them in my socks.

95 x 8, 95 x 9

I would like to know how these would have felt if my back wasn’t already feeling achy and cranky. Despite how the back was feeling, I think these felt okay. We had the bar set up in the rack, so I didn’t have to bend over to pick it up. Probably a good idea! The initial act of pushing the hips back to lower the bar was not super comfortable, and I could feel some pressure in the back; however, the discomfort wasn’t too much. The pain wasn’t sharp, shooting, radiating, throbbing, or worse. It was certainly no worse than the feeling during squats and bench. Now, an hour later, my back is definitely achy and cranky, but I think I’ll be okay. Time will tell, I guess, but I’m going to operate on the assumption that soreness is to be expected when you begin using muscles for movements that you haven’t really done in 3 months!

2b. single arm kettlebell rows

16kg x 12 each, 20kg x 12 each