Instead of training this afternoon, I trained early yesterday morning, as in early enough that I would be finished in time to head out for some wine touring with some girlfriends for the day. Since I was out all day, not back home until past my ‘night before work’ bedtime and had to work at 5:00 this morning, I simply did not blog yesterday. So here I am today to talk about yesterday’s training session…hoping I can remember the details beyond the numbers in my notebook.
With this week being my first week of non-competition prep training, I had no idea what was in store for me. Being the end of my training week, I kind of expected some sort of deadlift variation, and I had basically been warned that arms would figure into every day. Really, I just knew that I was going to be worked hard and would feel the effects for days. My expectations were definitely met.
1a. skater squats
I’ve said this frequently this week, but it has been a long time since I’ve done this exercise! I guess that’s what happens when you have 3 consecutive competitions and can basically only focus on the main lifts and a tiny bit of accessory work. Skater squats can be challenging, but I think I actually don’t mind them. Balance always seems to be my biggest challenge though. We used a tri-fold mat for me to squat down to and started with the mat completely folded (or at its maximum thickness).
x 8 each leg with 3 layers of mat
x 10 with 2 layers of mat
x 8 with 1 layer
Leg strength wasn’t an issue! Balance was definitely shakier on the first set, better on the second, and, for the final set, the right leg seemed shakier. The balance also seems to become an issue near the top of the squat and not at the bottom. I was quite impressed with how decent the final set felt. In fact, as I was in the midst of that final set, I had the thought that I was going to add ‘doing a pistol squat’ to my little book of goals. Isn’t it funny how the taste of success in one thing can make you feel hopeful or confident about being successful with something else.
1b. incline dumbbell presses
20 lbs x 10, 25 lbs x 10, 34 lbs x 8
2a. snatch grip deadlifts with a slower eccentric, with straps after the first set
95 lbs x 8, 135 x 8, 155 x 8, 165 x 8, 165 x 8
Obviously I haven’t done snatch grip deadlifts very much lately either! I do like them, but they are most definitely taxing on the upper back, especially with the higher reps.
2b. hammer curls
20 lbs x 10 x 2 sets
Gotta admit that the dumbbells felt heavy when I first picked them up, but then most of the muscles in my upper body are so stiff and sore…
3a. Hmmm…not sure what to call this? dip bar leg raise hold?
Michael wanted me to do leg raises using the dip bar; I think I sort of managed two before jumping down. My arms and shoulders were so shaky and unstable. Have I mentioned how sore my arms are this week? So, he took pity on me and had me use the dip bar for a hold with my knees brought up as high as I could get them. I have no idea how long the holds were. I stayed up there, shaking like a leaf in a storm until Michael told me to stop, but I doubt that it was actually more than 30 seconds, even if it felt like forever. I did 2 holds.
3b. flat bench lying leg raises…sort of
x 8 with a foam roller held under my knees
That variation was actually rather easy. The hardest part was keeping the foam roller in place.
x 3 the same as the first set until Michael realized just how easy it was for me
x 3 without the foam roller, knees bent as I rolled up and legs extended on the eccentric…sooooo much harder, hence why I only managed 3 reps before quitting!
Yesterday was also the final day of my little competition vacation. It wasn’t intentionally planned, but spending the day wine-touring with friends was a wonderful way to wind up my vacation. It also wasn’t planned that I would work 2 days, have a day off, work 2 more days and then have another week off, and yet that is what my schedule looks like. Of course, these 4 days of work are my last days at my current job, and that week off will be my gap before starting my new job on September 6. Today was my last Friday shift. Tomorrow is my last Saturday shift, and I can say the same thing about my shifts on Monday and Tuesday next week! Each of those days/shifts is unique in the people I work with, the feel & flow of the shift, and my responsibilities & roles, which means that each of my remaining days of work is laced with landmines of emotion that threaten me with every step. Tomorrow is going to be a tough one, I think, because my Saturday shifts are my favourite. Unless I am mistaken, tomorrow will be my first final shift with several co-workers and just thinking about that is making me tear up. Monday will be my last bake shift. Tuesday will be the absolute final shift…how can I not get emotional that day?! I am extremely excited about my new job, but saying good-bye to my Tim Hortons family is going to be hard. Three days left…