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.

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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