REVELATION AND THE RANT

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I spent the last couple of months bemoaning my injuries and freaking babying myself.  I didn't train for the cert enough or at all.  I didn't think I could hit the numbers.  Apparently somewhere along the line I forgot what weight I had to lift and press.  I stumbled on the numbers...in a notebook. 

Baby...the weight I have to pull and press is so very doable I can taste it.  If I had effing trained, there would be no doubt that I could pass the deadlift and the military press.  Plus training is the process and I effing love the process.  I feel like I missed out on something.

We were told we needed knee length socks for deadlifting...so although not entirely evident in this pic...I decided to sparkle.

The strength component of the bench press is also within reach but, honestly, it will still difficult.  Ya know what...I am giving it my best effort. 

Here is what is making me so angry right now...right this minute.  I never ever ever give up on myself.  I fight.  I do what I need to do.  Oh did you say never?  Not true this time.  I gave up myself.  I didn't try or put in the work.  Don't get me wrong.  I was working out but I wasn't focused on the goals.  I WAS EFFING READY TO DROP OUT OF THE CERTIFICATION.  I appreciate the fact that Dr. Hartle convinced me otherwise.

I am facing tomorrow with a new frame of mind.  Anything can happen.  Anything is possible.  By the end of the weekend I may actually pass a skill or two.  Rock on...

REPEAT AFTER ME....

THE GOAL IS TO KEEP THE GOAL THE GOAL...Dan John.

I have this on a carousel in my brain 24/7.  It is so easy for me to want to step outside my training program.  I want to do get ups, swings and even carries.  Even though I was given the okay, I've come to believe it is not the smartest thing for me to do.  Upper body is holding up during this training but the lower body not so much.  The IT is flaring for one.  It was flaring so much I decided to go to the YMCA instead of Skill of Strength to work it out...I did but....

And then along comes this one week before the certification...

Advanced Skills Kettlebell Workshop at Iron Body Studios.  I can't get it out of my head. 

 



http://www.ironbodystudios.com/

 

I can do double KB Presses but not a double KB jerk, Windmill, bent press or double KB snatch.  I can't not even tell you how much I want to learn those skills.  They are challenging and difficult but one week before the Barbell Certification?  Am I crazy?

 

Not only that...Artemis is a fantastic coach and such a strong woman.  There is no one better to teach these skills. 

 

 

There goes the ping pong in my head.  Yes, I want to do the workshop.  It is only a half a day.  I will go easy.  Ya...me go easy learning a double KB snatch. 

 

 

And on the other side...you are training with a specific program for a specific goal.  What is wrong with you even thinking about this?  What if you get injured?  Then what?

 

 

Ping pong in my brain.

 

 

On to today's training session:

 

Week 3: Day 3:

 

I did some significant foam rolling, stretching and mobility work today.  The IT band needed some work.  It feels better.  Here are the stats:

 

SQUAT:  Max weight was 60 pounds which is an increase of 5 pounds from last week.  Squats were low and pain free.  Slow and steady to 115 pounds.

 

PAUSE BENCH PRESS - 2 SECOND PAUSE AT THE BOTTOM:  Max weight was 55 pounds which is a 5 pound increase from last week.  The pause at the bottom makes this more difficult. 

 

MILITARY PRESS, LIGHT WEIGHT, WORKING ON FORM....

 

The a circuit of high rep goblet squats using 12KG kettlebell and leg lowers. 

 

Happy that I got it done...

 



LOGGING AGAIN

Just jumping  in to post a couple of work outs on the road to certification.  Weights are progressing.  I am getting into a rhythm and a groove.  As I've said many times, I have to enjoy the process to achieve the goal.  So far, so good.

Warming up at the Y


Week 3; Day 1 at Skill of Strength on Thursday 3/24/16

This was my first time doing the open gym at SOS instead of the Barbell Class.  I went to follow the program and to get some feedback.  I gotta tell you...when I start new at a new gym I feel so awkward.  It takes me awhile to adjust.  I need to learn how people operate at a new gym.  ARRGGGGG

Here are the stats:

Deadlift:  I pulled 150 pounds all 5 sets. It felt easy.  Here is what I learned...if it feels easy, go up in weight.  Yes, I knew that but I needed someone to say it to me. 

Bench Press:  Started at 45 pounds.  Way to easy.  I went up and ended at 70 pounds.  Next week 70 pounds will be my starting point and I will go up from there.

Then I did my circuit of rows, shoulder taps and swiss ball hamstring curls to end the night.

I did a warm up and stretching at the end.  Then I made the long drive home from Chelmsford to Lynn. 


Week 3; Day 2 at the Torigian YMCA on Saturday, 3/26/16

Holy crap and not because it is Easter.  The Y was packed this morning.  I was concerned about getting the work out in.  After I was finished warming up it had cleared out.

Military Press:  I decided for some unknown reason it would be a good idea to start at 55 pounds.  It wasn't.  I took off weight and did the second and third sets with 50 pounds.  Much better decision.  I did the last set with 55 pounds and it felt good. 

After my first set, I felt a bit discouraged.  I have to hit 115 pounds by June 10.  When I finished up I felt much better.  I had regained my confidence.

Barbell Romanian Deadlift:  As I was loading up the bar and was at 135 pounds, a guy at the gym said to me, "Are you going to press that?"  I laughed and said no.  Stop and thought about it and said, well for my current goal I need to get close to 135 pounds.  This guy, who I've seen at the Y paid me a very nice compliment.  He said if anyone at the gym could lift that weight you can.  You will get there.  I've watched your dedication in the gym.  You will do this.  Usually these compliments make me uncomfortable but I took it in the spirit it was meant and said, "Thank you very much.  I appreciate it."  And...I felt good.

I advanced the RDL to 145 pounds this week.  145 was where I needed to be today because I am doing 10 reps for each set.  This is not an exercise I have done frequently.  I am loving the moment.  My butt is loving it too.   




I finished with TRX rows, skater squats, and stir the pot.  My program calls for split squats but I have been unable to do them because of bad toes.  Today, I decided to make the adjustment and do skater squats...felt like a good decision.  I have not done them for awhile so I only used two 7.5 weights. 

No, I did not use a weighted vest while doing the skater squats as Ben Bruno did in the video below.




Torched for the day. 

LOGGING IN

I previously said that I would log my workouts.  This may not be of interest to everyone but it does help me.  Some of you may want to follow my progress.

Why does it help me to log them here?  Because I am a hot mess when I am responsible for keeping a written log.  The paper gets lost only to be found years later.  Just how it goes.  I can't change it.

So I give you Week 2; Day 3 (Monday March 21, 2016)

I did my warm up which included Turkish Get Ups and Swings although I had to cut the TGUs short.  I was at the Y and for some reason I ended up surrounded by people.  TGUs and people nearby is an opportunity for injury....there's not mine. 

Here is Artemis of Iron Body Studios doing a TGU...Just so you know what I am talking about.  She is one incredibly strong woman. 



Squats:  Last week my max was 50 pounds; this week 55.  I always considered myself a master squatter.  (YIKES)  My legs have felt torched and they have felt tender.  In the end, it all worked out though.

Bench Press with two second pause at the bottom:  Last week, I started out at a higher weight thinking, "Hey, I am benching.  No big deal."  Turns out that 2 second pause at the bottom is a big deal.  I only used 50 pounds which felt too light but stuck with it.  I could "feel the bern."  (Little shout out to Bernie.)

Light day Military Press:  Went light.  Groove felt good. 

Then a rotation of high rep goblet squats (I used a 20 pound kettlebell) and leg lowers.  Let me just say....we are seriously talking a lot of goblet squats.



One thing Mike Perry insists on with this program is that you don't miss a rep so when the weight felt heavy I could hear him in my ear saying don't miss a rep especially while doing a gazillion goblet squats. 

It all felt really good.  I do feel that maybe I should have challenged myself a little more. 

S.O.S. UPDATE

It really is a cool sign.  I just take crappy pictures in addition to not having my glasses on.

 

One class in and I am psyched to be taking the bar technique class at Skill of Strength.  Some of the things I was worried about did not materialize or maybe they did and I was able to deal with them.

 

I am always uncomfortable when I first do something.  I don't know the people or the procedure.  Heading to Skill of Strength was no exception.  I sat in my car looking in the windows.  Damn there were a lot of people working out in there.  Long story short, I met up with Mike Perry, co-owner with his wife and got settled.  There were some awkward moments for me about the procedure for the class  but I think I got it down.

 

Good part...one of the trainers was my trainer at the SFG certification and my training partner at SFG trainers at SOS.  So psyched to see her again.  She's also taking the Barbell cert. 

 

It is an hour long class.  We worked two moves.  The deadlift and the bench.  Mike said I am going to critique the shit out of you (okay maybe I am paraphrasing) and I said that is what I am here for.  Learned a lot.  My deadlift technique improved after one class and I got back to benching.  I haven't benched much since the Arnold. 

 

My second worry was that I would be able to lift any thing heavy and be motivated after a long day at work...on Thursdays I start at 6:00 am.  Ya know what?  It was easy.  The drive worked out.  I was excited to learn and at the end of the class I felt pumped.  I was invigorated and not ready to fall asleep.

 

I hope to be able to outline my journey to the SFG barbell certification.  Going through the certification is incredible and draining.  Me...I love, love, love the process of getting to the weekend.  And so it begins.



IT HAS STARTED...

We have all been dealing with a little bit of snow here in the Northeast.  To help you understand just how much a little bit is...this is the view from my front window.

Snow aside, My glass is raised to new beginnings.  (Yes I love toasts but that is another story.)  I am almost officially training for the StrongFirst Certification.  Injuries seem under control.  I have been training with Artemis at Iron Body Studies in her Women's Strength Training class.  She is a great coach and a great inspiration. 

I've enrolled in her Certification Program beginning in April.  What ever happens, happens.  I will give my best effort both mentally and physically and enjoy the process and at the end of the long three day week-end, I will be joyful about what I have accomplished.

It was with sadness that I stopped going to MBSC.  Monday, Wednesday and Friday at 5:30 AM for the past 5-6 years that is where you could find me.  

Swinging kettles, agility drills, benching, bear crawls, Turkish Get Ups, battle ropes and assisted chin ups were all new to my exercise repertoire.  Since I've left what do I miss the most?  

I could push and pull 400 pounds. I felt strong.  It is a great strength and cardio work out.  If you know me, you know that there is a possibility of one turning up at my house.

But...I needed a change.  I needed to be working on a new goal.  I've found the goal and a new place to train.

In addition to training at IRON BODY STUDIOS, I am creating my own programs and training at the Y.  The Torigian Y added new equipment and increased space. 

I set goals and accomplished two out of three.  The bench press is slightly behind.  My deadlift PR is 205.  My glute bridge PR is 265.  My bench PR is 95 but because of injury continuing to bench has been derailed. 

I feel very good about my new fitness path...you can be 57 and get stronger.  You can begin the process of becoming a fitness professional. 

DISCOURAGEMENT AND REACHING OUT

Quick post here...

I've had this chronic problem for about 8 months now...a pain down my deltoid.  I've tried ART, massage therapy and trigger point massage.  All have been temporary fixes. 

Last Friday I did a trigger point massage with Kimmie at Massage & Company in Lynn.  I didn't have much pain down the arm at the time but what was there was gone at the end.  Kimmie was great and worked out all my trigger points.  I worked out Friday, Saturday, and Sunday without any pain.  I felt great and thought the problem was solved.  Of course I expected I would need maintenance. 

http://massageandcompanyspa.com/

My arm felt great until this morning.  The pain was there and worst then usually.  I attempted my workout.  I did some TGU's, some deadlifts, squats and swings pretty much with no problems.  Major problem was I could not press...at all...not even a 15 pound KB.  WTF. 

Tuesday is an off day for me so my arm did not have a work out yesterday.  It happily had a rest day.  Here is where I think part of the problem lies.  When I sleep on that arm, I wake up in pain.  Simple solution you say.  Just don't sleep on that arm.  Unfortunately it is not so simple.  I am sleeping.  I don't know. 

Full disclosure...I did attempt to bench press on Sunday with mixed results.  I had to stop because I could feel the pain down the deltoid. 

If I can't get this problem under control, I will not be able to participate in the SF certification.  The arm will not withstand 3 days of intensive exercise and then pass the SNATCH test on the last day. 

So...has anyone out there had a similar problem?  How did you solve the problem.  I am considering seeing a sports medicine doc for their opinion.  Any thoughts out there on that approach?  Thank you in advance.