Fleeing the City

I am currently sitting in a motel room in Hope after consuming a delicious, late dinner at an Italian restaurant across the street. My husband had previously made plans for us to go to Harrison for the weekend to celebrate our 25th anniversary. Before he left for work this morning he said he’d really like to leave today and spend the night in Hope. Even though I am generally the sort of person who likes carefully laid plans, I am still able to be flexible and fly by the seat of my pants…even if I’m praying the entire way that we’ll be able to find an available hotel room! We did. It’s nothing fancy, but we have a king-sized bed and I’m drinking some wine out of a small glass that was wrapped in paper on the bathroom counter. And all of this is perfectly lovely! We aren’t high-faluting kind of people and, when this is your first kid-free, sporting event-free, multi-night trip away from home as a couple, well, let’s just say that we’re grinning like idiots. The rest of our weekend should be a little bit fancier, at least the hotel room, but we shall have a good time regardless.

Since we had already planned on heading out Friday morning, I knew that I’d need to get my final training session of the week done today. My work day was short and sweet, and I was at the gym within a half hour of finishing work.

1. wide grip bench press (2-2×0) 4 sets @6-10 reps

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

main event: 90 lbs x 10, 95 x 10, 90 x 9, 90 x 7

Surprisingly enough, the back was probably the least achy while arching in several weeks, which was nice and enabled me to pretty much do my normal bench set-up.

2. high bar squats (3-0x0) 3 sets @8-12 reps

warm up: 45 lbs x 6, 95 x 6

main event: 105 lbs x 11, 105 x 12, 105 x 8

Something is going on with my left leg/knee, sporadically and annoyingly. It began to be a bother again during these squats, mostly as I’d finish each rep and lock it out. Even with walking later it would randomly hurt. <sigh>

3. close grip bench (3-1×0) 2 sets @8-12

80 lbs x 11, 80 x 8

4a. back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 12, x 12

The leg raises were less of a bother on the back today as well! Can I call that progress?

 

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

Friday Fatigued?

It’s been a rather good day. With my current work schedule, Fridays are my Mondays. I don’t often get too caught up in negative feelings about particular days of the week. Sure I look forward to my weekends as much as anyone else, but Mondays have the same potential to be good days as any other day of the week. I slept okay last night but was awake more than asleep for at least an hour before my alarm, which isn’t a good thing when the alarm is set for 4:45 AM, but I got out of bed feeling mostly rested and ready for the day. Work was good, a smooth day with lots of laughter and connections. After work I hit the gym for my final session of week 3. This week was about incurring fatigue; however, for the most part, I felt stronger this week than I have for a while.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 4

main event: 100 lbs x 6, 100 x 6, 100 x 6, 100 x 6

2. high bar squats (3-0x0)

warm up: 45 lbs x 7, 65 x 5

main event: 95 lbs x 12, 95 x 12, 95 x 12

3. close grip bench (3-1×0)

75 lbs x 12, 75 x 11

4a. 45 degree back extensions

x 12, x 12, x 12

4b. leg raises

x 12, x 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.

 

End of Week 2

I have now completed week 2 of my new training program, and I’m happy to say that this week was better than the first in several ways. I felt stronger. My reps felt and looked better, and there has been less muscle soreness.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 8, 65 x 6, 85 x 5

main event: 95 lbs x 6, 95 x 6, 95 x 6, 95 x 5

2. high bar squats (3-0x0)

warm up: 45 lbs x 8, 65 x 8

main event: 90 x 10, 90 x 10, 90 x 10

3. close grip bench (3-1×0)

70 lbs x 12, 70 x 9

I kept my feet on the bench for the second set, because the back was feeling achy with the arching.

4a. 45-degree back extensions

x 12, x 10, x 8

4b. leg raises

x 12, x 8, x 6

The leg raises were very uncomfortable on the back, which is why the reps dropped so drastically. But I think it was a good session overall.

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

 

 

Week One Done

The low back has been quite achy since Thursday’s deadlift session.  While still not as bad as it has been previously, I am frustrated by this reappearance and doing what I can to attack it. As I was warming up at the gym this morning, the ache and discomfort persisted and made me wonder how I’d be able to do my squat sets when I could barely do a body weight squat.

1. wide grip bench press (2-2×0)

warm up: 45 lbs x 6, 65 x 5, 85 x 4, 95 x 4

main event: 110 x 3, 110 x 3, 110 x 3, 110 x 2

The back discomfort made arching uncomfortable, so I minimized my arch during the warm up sets by having my feet on the bench…barely since the benches are not very long. I don’t like to do heavy sets without the use of my legs though, so I put my feet down and had a small arch for the working sets. Even then, I was a little slow getting up after each set.

2. high bar squats (3-0x0)

warm up: 45 x 8, 65 x 10

main event: 90 x 10, 90 x 8, 90 x 8

The weight was light, but the slower eccentric and higher reps made these sets anything but easy. The back was less bothered than it was doing body weight squats earlier, but it still wasn’t completely normal.

3. close grip bench press (3-1×0)

65 lbs x 12, 65 x 12

These were done with my feet on the bench again because of the back.

4a. back extensions

x 12, x 12, x 8

4b. leg raises

x 12 , x 10, x 8

The back extensions actually felt good on the low back, but my hamstrings were screaming in agony. The leg raises, however, were like torture on the back.

Week one of the new program is complete.