Super-powered Singlet

Yesterday afternoon I pulled my singlet out of the drawer and put it on to make sure it still fit. It fit just as I expected it to. My little weight cut is going well. There is just nothing flattering about a singlet. Still, I chose to wear the singlet at the gym this morning. I knew I’d be doing some heavy squat singles, so the singlet would make it easier for my coach to judge my depth. Next week my coach will be away, so I will have my few pre-competition training sessions in a strange gym surrounded by strangers. Since I like to wear the singlet at the gym at least once before a competition in order to re-familiarize myself with it, I would much rather wear it at my coach’s private gym than out in public.

1a. squats-low bar, with sleeves, in a singlet, almost pausing

45 lbs x 6, 95 x 5

with belt: 135 x 3, 165 x 2, 185 x 1, 205 x 1, 215 x 1, 215 x 1

I don’t know what it was, but I felt strong today. I’m losing weight and feeling hungry fairly often, but the bar felt light this morning and moved fast and smoothly. And all to legal depth! Maybe it was the singlet! Maybe I’m finally getting my groove back. Maybe by the time I get to Provincials I will be close to where I was last competition…

1b. bench press-competition grip

with feet on bench: 43 lbs x 8, 63 x 6, 83 x 5, 103 x 5…paused last reps

with legs and arch: 110 lbs x 4, 110 x 3, 110 x 3…paused each rep for last two sets

2. hanging leg raises

x 12

I kept these quite strict with no back swing, so I couldn’t lift the legs too high, but that is also due in part to the back issues. Mostly this was about decompressing the spine a bit without aggravating the back problems.

3a. rope face pulls

20 lbs x 15, 30 lbs x 15

3b. dumbbell curls

20 lbs x 10 x 2 sets

3c. TRX rows

2 sets of 20

Hitting Depth!

Competition is 3 weeks from tomorrow. Excitement is beginning to blossom, slowly and cautiously. This competition will be unlike any of my previous 7. Indeed, nothing in my training/peaking has been normal for heading into a competition. It wasn’t too many weeks ago that my coach asked me if I was certain I actually wanted to compete still. As stubborn as my intention to compete has always been, the lingering disc/SI joint issues have definitely messed with my head and confidence. My expectations have had to change, which isn’t always an easy thing to accept, but this is reality. Whether I like it or not, this competition is not going to be my best ever. That chafes. I am competitive, and I strive to be better every time. Sometimes that won’t happen, and that should be okay. I know that is true, but I can feel the inner tug-of-war between accepting my limitations and striving for more.

My coach asked me today what I am hoping for at Provincials. That’s a tough question to answer. Obviously I can’t base my hopes on a completely healthy body and ideal peak, but the limitations to my training have been significant enough that I honestly have no idea what I might be able to do. The only personal best expectation that I have is for my bench press, because I’ve been stuck at the same weight in competition for too long and should be able to surpass it. Aside from that, my response to my coach was that I would really be happy just to go 9 for 9.

1a. squats-low bar, with sleeves

45 lbs x 8, 95 x 6

with belt: 135 x 3, 165 x 2, 185 x 3 (RPE 7), 185 x 3, 185 x 3, 185 x 3

Michael told me to treat each rep almost like a paused squat, so I controlled my eccentric and almost paused at the bottom. And you know what that did? It allowed me to finally make legal depth! Yeah! I think there might have been one rep in the final set that was iffy for depth, but the rest were all good. Finally!

1b. bench press-competition grip

with feet on bench: 43 lbs x 10, 63 x 5, 83 x 3, 103 x 1

with feet on floor and arch: 115 x 1, 125 x 1, 130 x 1, 130 x 1

The first single at 130 was a bit slower than what Michael was expecting. It was slower than I expected, too. I focused on some inner frustrations before the next single in order to make it faster, and it worked.

2. TRX rows x 15, x 20

4 weeks and a day

The week isn’t quite over yet. I have one more work day to go before my weekend, but this week has felt rather long. At least a dozen threads of thought are floating inside my head wanting to be tugged and put to words. And yet, if I try to focus my attention inward, I find my eyes glazing over and my focus sucked into a black hole of nothingness. Maybe a solitary tall Americano simply wasn’t enough caffeine for the day. Maybe I didn’t sleep as well as I thought I did last night, but I am on the wrong side of the bed. The work day was steady but good, except for spilling several litres of frapp roast all over the fridge, the floor, and myself. My training session was decent, I think. I have eaten fairly well today. Had plenty of water. Regardless of the cause, I am fading fast.

1a. squats-low bar, with sleeves

45 lbs x 8, 95 x 5

with belt: 135 x 1 + 5, 165 x 3, 185 x 3, 190 x 3, 190 x 3

My coach was training alongside of me today, so we were sharing the squat rack. I was squatting, while he was doing Anderson squats. That meant the safeties needed to be changed every set. For my set at 135, I lifted the bar and walked it out, braced and squatted. Clang! We had forgotten to change the safeties after Michael’s set. Made the change. Reset. Finished the set. Ironically, a couple of sets later, we forgot to change them again, but this time after my set which meant that Michael was squatting deeper than anticipated.

The rest of my sets were okay. A couple of reps had a slight forward pitch. These past several months have taken my squat and turned it into something else. It’s still a squat, but it isn’t exactly how I used to squat or how I should. After Provincials are over, we’re going to deconstruct my squat and start at the beginning, but that’s something to think about in 4 weeks plus a day or two.

1b. bench press-competition grip

with feet on bench, small arch:

43 lbs x 10, 63 x 5, 83 x 3, 103 x 1

with feet on floor and arch:

115 lbs x 1, 125 x 1, 125 x 1

115 x 3 paused each rep

2. TRX rows x 20

Now almost time for bed.

Ups & Downs

The ongoing disc issue affects so many aspects of my life and often with little in the way of consistency. I had one day of pain-free sneezes, but I’m back to feeling my back blow out with every sneeze. Of course, allergies are probably hitting me now, because I was sneezing all day. My low back/pelvic area has felt out-of-sorts all day, bothering me enough to make me feel doubts about how well my training session would go later in the day; however, my training session felt quite good! I don’t understand my back, but as long as it continues to improve…

1a. squats-low bar, with sleeves

45 lbs x 8, 95 x 6

with belt: 135 x 5, 155 x 3, 175 x 3, 185 x 3, 195 x 3, 195 x 3, 195 x 3

The final set was a wee bit slower but still quite decent. The rest of the sets were good. Bar path and speed were good. The bar felt light, even though this is the first time I’ve had 195 pounds on my back since the end of January! I’m happy with that.

1b. bench press-competition grip, with arch and feet on the floor!

43 lbs x 8, 75 x 5, 95 x 5, 110 x 3, 110 x 3, 115 x 3, 120 x 3, 120 x 3

100 x 12 touch and go

The bench sets felt decent and smooth. It was nice to bench with my feet on the floor without plates and to have almost my full arch. Getting into position wasn’t too bothersome, but I did need to get out of position carefully. The back doesn’t feel any worse for arching though!

2a. pause squats-with belt, low bar, 2 second pauses, slow/controlled eccentric

135 lbs x 5, 145 x 5

2b. TRX supine rows-with legs straight + with knees bent

x 5 + 10, x 5 + 10

Provincials are 6 weeks away!

Of Joints and Discs

The back is cranky today. How else can I describe it when it isn’t anywhere near the worst I’ve experienced but also not close to normal? I haven’t done a whole lot today. I trained between 9 and 10 this morning and had a chiropractic appointment at noon, for which I was dropped off by a son and I walked home. The back was cranky at the gym, but I don’t think the squats negatively impacted anything. My chiropractor put me through the wringer, and I could barely get up off the exam table by the time he was finished with me. The walk home was short, only slightly more than 3 kilometres, but almost every step seemed to jostle the lower back uncomfortably. <sigh> SI joint trouble and a resurgence of a disc issue…I’d rather the disc issue over the SI one.

1a. squats-low bar, with sleeves

43 lbs x 10, 93 x 8, 123 x 7

with belt:

153 x 6, 168 x 6, 178 x 6, 178 x 6

With the exception of two reps, the squats were generally good. They had good speed, consistent bar path. Depth was still questionable. There was some forward pitch on the final rep of the first set at 178 pounds, and the fifth rep, I think, in the final set had a wee bobble midway up. Not too sure what happened with that rep.

Michael made a comment at one point about every rep looking different and not like Angela. I completely understand what he was saying, because I feel the changes, the tentativeness, and the resistance in the low back. Even though I’m trying not to push for depth too hard, I am perturbed by the ongoing struggle to break parallel. I’m not used to having so much trouble making depth, and I don’t want to head into competition with questionable depth.

1b. bench press-competition grip

45 lbs x 10, 65 x 6, 85 x 8 all of these sets were done with my knees bent, feet on the bench. Having my feet in the air hurts the back.

100 x 6, 115 x 6, 115 x 6 these were all done with my feet on the floor and with a moderate arch. It was quite uncomfortable to get into position (and out of it), but I’d rather put up with a bit of that discomfort than end up with shoulder pain because I can’t get my upper back and shoulder blades into the best position. It’s like choosing the lesser of two evils. Arching isn’t comfortable, but I don’t think it is truly detrimental to my back issues. Mostly.

2a. bench press-close grip, keeping constant tension with touch and go, not fully locking out

95 lbs x 6, 85 x 10

The first set felt so heavy, and I couldn’t press the bar off my chest for a seventh rep.

2b. rows

TRX x 15

inverted with rings, knees bent x 8

2c. Bulgarian split squats-with 54 pound vest x 12 each leg

 

One Step Closer

Yesterday I learned that my road to Nationals 2018 in Calgary was shorter than I had thought it would be. Since I’ve never competed at that high of a level before, I have more steps to take in order to qualify for Nationals: compete at Provincials and qualify for Westerns, compete at Westerns and achieve a National qualifying total. As I was preparing for Provincials and Westerns last year, I was under the impression that I would need to do both again this year in order to qualify for Nationals next year. Clear as mud? Basically, I thought I’d have to do Westerns in the months immediately prior to Nationals, and since I am not competing at Nationals this year, I thought that would erase my attendance at Westerns last August. But not so! My Westerns qualifying total holds for 24 months, which means that the only step I need to complete is Provincials this year, and I am super stoked about that. I love competing, and I’d love to do Westerns again. However, there is something freeing about knowing that I have more options available to me. At this point, I don’t even know where or when Westerns will be…could be in Saskatchewan! Not needing to travel so far opens things up for me closer to home without sacrificing my long term goals.

With having meals planned for the week, hitting my fruit/vegetable goals every day, and knowing that I can go to Nationals next year, I feel energized and excited and re-focused. Now I just need the SI joints to hurry up and stop being a bother, so I can get back to the big lifts.

1a. rope face pulls

20 lbs x 12, 30 x 12, 30 x 12, 30 x 12, 30 x 12

1b. military press

45 lbs x 8, 55 x 6, 65 x 5, 65 x 5, 65 x 5

With the exception of an odd rep here and there, these were actually pretty good…for me! The very first set was, according to Michael, the best he’s ever seen me do.

1c. TRX supine rows with legs straight and elevated + a few more reps with knees bent

x 8, x 8 + 3, x 8 + 3, x 5 + 6, x 5 + 6

2a. flat dumbbell presses with a pause at the bottom

25 lbs x 12, 34 x 12, 34 x 12 without legs

2b. single arm kettlebell rows, controlled motion

10kg x 12 each, 12kg x 12 each, 16kg x 12 each

2c. ab wheel

2 sets of 12

I was pleased to notice that I could roll out a bit further today than the last time I did these. The SI joints are not always playing nicely with my training, so I do tend to notice when a previously painful or uncomfortable task feels easier or without the discomfort. Sitting in the car on the way to the gym this morning was brutal. Sitting at the gym to put on my shoes, to try a stretch, to take off my shoes was all brutal. Getting up after the TRX rows was a slow process, and I was hesitant to roll myself up off the bench following my dumbbell presses. The back is getting better, but anything remotely resembling sitting is extremely uncomfortable lately.

The Benchmark

It’s been a month since I’ve done back squats. Gosh. I don’t think I was fully aware of how long it has been until just now when I looked back in my training log. Provincials are roughly 3 months away. My desire to compete again is intensifying, and I am trying not to let my thoughts linger too long on how the current SI joint problem may affect my training and performance. I have goals. I am not content to put in a sub-par performance on the platform; I want to continue to improve. I want to break my records, go to Westerns, go to Nationals next year, and qualify for Worlds. Provincials is not the ‘be all and end all’ of competitions, but I want to start and finish well.

I’ve been assured that my strength isn’t going to evaporate into thin air from a lack of back squats. My confidence in that statement may waver depending on the day; however, I do trust my coach, except for those times when he tells me that a pesky little exercise is going to be easy and I know that it won’t be. My chiropractor still doesn’t want me to do back squats, but he has given me the okay to do goblet squats and front squats. I’ll take whatever form of squats I can get!

1a. front squats

43 lbs x 6 or 7

This first set was just the bar, so it was naturally easy and light; however, I did feel some discomfort in my lower back at the bottom of the squat. Not too bad…certainly less than the pain I felt sitting to put on my gym shoes. But the discomfort was enough to make me slightly apprehensive about putting weight on the bar.

73 lbs x 8, 93 x 6, 113 x 6, 133 x 6, 113 x 8

That discomfort I felt during the warm-up set? It was non-existent once there was some weight on the bar! In fact, these front squats felt really good. Bar path was good. Speed was decent, I think, although the weight was far from maximal. My rack position was probably the best it has ever been! I seemed to have no trouble at all keeping my elbows nice and high. Honestly, I am supremely satisfied with my front squats this morning. It almost makes me forget just how much I am missing the back squats!

1b. bench press-competition grip, using the fat bar

43 lbs x 8 warm-up with a regular bar since the fat bar itself weighs 74 pounds

74 lbs x 8, 94 x 6, 109 x 6, 124 x 5118 x 8

The sting of no back squats has been lessened by the recent spate of pressing PRs. I am not going to complain about finally seeing gains in my bench press, even if I still don’t always feel confident. After the 109 pound set, Michael said to put 124 pounds on the bar, that I could do that for 5 reps. I changed the plates on the bar and said nothing, but my thoughts were swirling. Does he seriously believe that I can do 5 reps at that weight?! I just set a new PR last week of 120 lbs for 5…with a regular bar. This is a fat bar and more weight. What if the previous PR was a fluke? Inside I was apprehensive, but I can be stubborn in my willingness to try just about anything. And I did it! All of the hard work is finally paying off.

1c. seated cable row-leaning back

80 lbs x 12 x 4 sets

90 lbs x 12

2a. hip thrusts-with hip circle and medium sandbag x 20

2b. TRX knee-ins x 8

2c. triceps cable pressdowns

40 lbs x 12 overhand grip + 20 lbs x 18 underhand grip

As I’ve been laying here composing this blog post, I’ve been considering a walk this afternoon. The sun is shining and there is actually blue sky. I want to plug in my earbuds and walk. Part of me wants to put that off until tomorrow, but the forecast doesn’t sound so wonderful. Of course, the forecast for today doesn’t truly look much better than tomorrow’s, but the weather in this moment is actually nice. I guess that seals it then…time to put on some socks and shoes!