LOG# 602-604 This past week’s training
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Will be getting up last week’s training as soon as I find where my logging papers went. Had them in my car, and I’m pretty sure my car ate it lol
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I start PT next week since my right side is currently the most injured side. From shoulder to knee everything hurts.
On the bright side I’ve gone from some serious injuries to more mild ones. Main things are my knee and rhomboid which are suffering from overuse/strains
I’m happy that that’s all I’ve got right now. Most of the pain is nagging, and depending on how I sleep. The worst one is my knee, and that first step out of bed is the most irritating.
I’ve switched job positions to WFH from In-Warehouse, which I’m looking forward to since the solid concrete we stand on at work isn’t helping my knee or my sciatic nerve pain. I also don’t like the vast majority of the public, so being at home is literally my ideal version of a work setting.
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LOG # 605-607
Lost my damn training log book. So going off memory, and just recapping.
Bench: Last 3 sessions.
Working sets:
Session 1: 155 10x3
Session 2: 160 10x3
Session 3: Test max 200lbs (cleared), 220 (failed)
Work up was shaky with last session. Jumped the gun on the last 30lbs, and added too much too quickly, but also didn’t jump big enough the first 2-3 reps, which would’ve saved me energy.
Secondary:
*chain work - usually? I don’t go under 25%, but session 2 I capped it off with 10% just because I felt off.
*push movements- Spoto press/Board press. 135 for both 10x5. This midly feels like bodybuilding in a sense. I guess getting used to 135 feels good, so I’ll take that anyway. 3 inch board. Wide/narrow grip alternation for Spoto.
*band pullapart/push downs- Fair game, usually 100reps, no particular set scheme, just get the reps in.
*push ups- reserved mostly for ME days.
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LOG# 608-609
Deadlift
BOTH sessions were garbage. Second session I came in crying just from life stuff so everything was and felt like crap.
Session 1: DE high set/clusters, deficit (6 inches)
Session 2: ME. I also am having issues with stance. Sumo is out indefinitely since my hips no longer can deal with the amount of pressure, however, conventional is becoming less and less efficient given my knee issues. Pulled 315 with a narrow-ish squat stance, after going back and forth with sumo and conventional the entire work up. Hit lockout, attempted 320, broke floor, failed about 3-5 inches off floor. Sooooooo squat stance looks promising, I just have to revise cues.
Pull movements: assisted pull-ups. I’m getting better at these so there’s no set amount of reps/sets. I’m just trying to keep my form decent and get my entire self up to the bar. For now I’ve hit clusters of 3 reps. Usually 5th set is when I tap out.
Seal rows or Croc rows: alternating with DBs or barbell for sets of 10.
Banded Romanian deadlifts or bodyweight split squats. By this time my back is super tight so I just hit one solid AMRAP and call it in. Good days I get past 30 total reps on the ME days.
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I’m not really sure what I should do next, but I am extremely banged up from training. EVERYTHING hurts. I can’t even squat to parallel just bodyweight without severe knee pain. My entire right side is just tight and inflamed, I still sleep like a rock, but I wake up with the worst headaches. The upper back strain is causing the headaches. My sciatic nerve pain has now jumped to the left side, since I’m constantly shifting my weight to avoid irritating the right side.
On one hand, I can completely deload and switch my training back to the PPL high volume, but on the other hand I’m going to completely mess up my training blocks for conjugate leading up to the Winter Games here in Houston, which I intend to compete in.
Can’t keep up with my log book, and my working set numbers have dropped drastically in the span of 3ish weeks. I only have 3 days left of in-warehouse work, and then I switch to WFH. My job is not helping with my ability to recover from these hard training sessions. However, this new position gives me plenty of opportunity to be still and rest.
I can’t force my body to feel better, so I think I’ll have to bite the bullet and switch my training AGAIN, just to recover. I’m looking for a new PT as well because screw 600$ for 5 sessions. I’m pretty sure my insurance offers 12 free sessions starting out, I just have to find the link on our employee website to get started.
I’m upset about the Winter Games though. The threat of injury is really throwing me off competitions. Because I feel like utter crap right now, and I’m also aware that my body is struggling to move 200lbs worth of weight efficiently.
Do I up the cardio? Cut down again? More PT? Just rest only? Do a different training setup? Like I don’t know. I’m stuck and mostly frustrated right now.
Try something and if it doesn’t help do something else.
My physio often tell me that I have to stop when my rom start to shrink.
I also do a mix of physio and chiro. Both of these are use to work with pro athlete, so they know that we are not the average client they have.
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Recap:
Had to put recent training on the back burner.
Came back from a 2 week deload, and I do mean deload. Didn’t touch anything, didn’t do anything, just slept and settled in the new WFH position. Cut my calories back and just did morning stretching, PT, and a bit of walking around the new area.
My knees are still achy, but yesterday I just threw something together, not too high volume, or too high of intensity, kept the training short and I felt pretty good.
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Hubby and I also moved into our new place
Currently just painting, and slowly working on getting nice furniture
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LOG # 610
Warm-up: Defranco’s Agile 8
Squat:
135x5
205x4
225x3
275x3
315x3 (Good strength indicator. 3 clean reps. Felt like nothing, knees were happy with the wraps at medium tightness)
Pull:
•Machine rows
•Seal rows
(drop sets, 80-35lbs)
x12
x12
x10
x10
x8
x8
Push:
•SM strict press (120lbs)
x10
x10
x10
•Push ups (AMRAP)
27 reps
Tire Flips to end session. Nothing super strenuous. ~50 meters all together.
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LOG # 611
Swimming
1,000m total
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As per the post I made here:
You read it right.
Just to recap. I did make it to the last powerlifting meet I had my eyes on. Which was hosted at my own powerlifting garage with TBS (Texas Barbell Syndicate. I’ll have to find our Instagram page because we had two other teams competing with us, and I can’t remember their names. Titan was one of them? Not entirely sure). I had to SQUEEZE every last bit of training time I had. Meet was Open, raw w/ wraps, and single ply. Edit: Was in the single ply and 83kgs weight class (placement wise).
September I couldn’t get a hold of my injuries and powered through a bunch of pain and stiffness. I also got dropped by a coach I had really high hopes with training under for a while at least until next year, and on top of all that I was still fighting through my own emotional and mental battles. The meet deadline was moving closer, and I just said screw it I’m doing this. I know I didn’t peak properly, my diet was all over the place, and quite frankly, I felt like all the years of training came down to a single night where I mostly was just winging it.
Best lifts:
Squat:
1st attempt: 460 miss
2nd attempt: 450 2WL
3rd attempt: 455 miss
2nd attempt was counted/final
Bench:
1st attempt: 195 all white
2nd attempt: 210 2WL
3rd attempt: 220 2WL
3rd attempt was counted/final
Deadlift:
1st attempt: 335 all white
2nd attempt: 355 2WL
3rd attempt: 395 2WL
3rd attempt was counted/final
Overall I wasn’t entirely comfortable with this meet. For the most part, I wasn’t too confident sharing, but I figured why not. Here is where I feel most comfortable to share. I haven’t been at this gym for long and I just felt out of place the entire time. There were a lot of supportive people there and cheering, but I just felt very alone. I felt weird having gear that I didn’t pay for, trying to get mildly proficient with single ply in a short time frame, had to borrow things (suit, wraps), I felt weird that I didn’t sit with any groups either.
I think between the pressure, and wanting to succeed I pushed myself incredibly hard into the deep end. No new injuries, but I’ve never felt this burned out before. Work had been an utter drag, and it was taking a min to regulate. Afterwards I was super thankful for the WFH position, and hubby and I moving into our new place as well. I spent most of my days at the computer or sleeping. Didn’t step outside for over a month. Biggest struggle was deloading. In my head, I was still at the meet. I had finally managed to take a deload, and deload I did.
After the last lifter I just thanked everyone, gave a few hugs and left. I think this was the point where I was approaching being utterly obsessed and consumed with chasing numbers. I couldn’t stop comparing myself, and couldn’t find much of any mental grounding.
In that same vein though….like damn. Look at far I’ve come. Never would I have ever imagined I’d do these things. And for that, I can silence all the crap in my head and just say I’m proud of myself.
[Highlight reels] (idk if link is working on my end)
All in all, I can say I did something with the hopes and dreams I had for powerlifting. It wasn’t anything like what I imagined, but simultaneously better and worse. Also single ply is pretty damn cool.
But hearing the voices of people I’ve never met screaming at me to lockout and push. That was my favorite memory. No one gave a damn about my mishaps. They just wanted to see someone strong do what they do.
Of course I’m still gonna be my usual heavy (ish) lifting self, of course with a much more different set-up, and just getting better at other things, but the few meets I’ve done let me know I have it in me to whatever I set my mind to, and that it truly is just me against me. Out of everyone there, the only person who was hard on myself…was me.
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Now I feel I’m able to focus more on the upcoming transformation challenge. I want to be okay with doing whatever I want, and putting in the work to see new aesthetic goals.
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LOG # 612
AM: 1000 meter lap swim
PM: DB Complex w/ 30s
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More music for ya. EP came out like a week ago, but this track is a lot more up and down melody/heavy trance.
So after staring at my ceiling in bed, I let the intrusive thoughts win. Bought the ebook Super Squats for 10$ so here we gooooooo.
@T3hPwnisher I don’t know how much damage control I’m gonna have to do with this one, but I’ll just copy paste a few things from your log for reference.
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I’m excited for you! This will be transformative.
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LOG # 613
First day of SS. Was painful. But like…obviously lol
Substituted some movements, and moved around the Rader pulls since doing them so close together caused a bit of chest pain first go round.
Squats were done using 205lbs. Figured I’d do less starting out than too much. I’m still rather banged up and healing, but I did need to hit the pool for a bit since my sciatic nerve was getting more and more angry.
For now I’m giving myself the option to either do DB or BB, but as I progress I’ll favor all BB. Today was me just trying to see where I stand. Goal is to adhere to program as much as possible. Keep it simple. Next training day I’ll match numbers to the log book so I have a concrete thing to go off of and can add weight accordingly.
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LOG # 614
AM- conditioning. Wanna be Tabata workout. Used a tabata random generator
PM- dip in the pool. 500m
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