REVELATION AND THE RANT

'

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. 

THE JOURNEY CONTINUES

Old lady rocking the wild leggings...

 

I am now working the second week of my "Road to Strong First Barbell Certification" Program. 

The first week was spent just getting use to and understanding the program.  I did have some moments, because of body concerns, where I thought this might be physically undoable for me.  I have many physical issues that have to be watched.  I still have some concerns about getting some of this done....can I really do a 115 pound military press for 5 reps?  Normally I would say hell ya...it is what I do.  Still, I will enjoy the process and the certification week end.

The second week has mostly been successful.  The plan was to go to SOS last Thursday to Day 1 of Week 2.  Car problems put a damper on that.  Luckily for me I had enough equipment at home to get it done.

I don't want to share too much about the program...it is a program written by Mike Perry. 

What I did last Thursday was...

Week 2; Day 1 (Thursday, March 18, 2016)

Deadlift....I started at lower weight (145 pounds) and it felt good and easy and I focused on my form.  Next week I will increase the weight. 

Bench Press...This was done outside because my bench was in the shed.  Again, I started light (35 pounds). 

Lastly, I did a cycle of shoulder taps, bent over rows and hamstring curls.

Then I woke up the next morning.  I had pain down my arm and reaching was difficult.  All I could think was shit...is this going to happen again.  I don't want to be derailed by this pain but I know benching can sometimes be a problem for me.  Once I started moving, it went away but for the next 3 months, this will be a concern.

Week 2; Day3 (Saturday 3/20/16)

Military Press:  I started at 45 pounds and went up to 55 pounds.  It all felt effing good.  55 pounds wasn't easy but I think I kept good form.  As I said, I need to complete 5 reps of about 115 for the certification.  This morning while pressing I did start to feel that anything is possible.

Romanian Deadlift:  I did these at 45 pounds.  I felt a little torched when I was done...but they felt awesome.  I loved the movement.

 

 
The rack at the Peabody Y where I was working the military press and the RDL.  Getting set up. 

I ended with TRX rows.



Good news is I can do TRX rows at the YMCA also.  They have a set up.

The one problem I have with the program is split squats.  Because of my crazy ass toes I cannot do them.  Tried to do them elevated but it just wasn't working.  This part of the program may need to be changed. 

I did stir the pot...


Update...things I meant to say...another concern I have is the extreme fatigue I am having.  I don't know if it is from the heavy lifting, the rheumatoid disease or both.  I am very, very tired

And I got the okay to do TGUs and swings as part of my warm up.  Loving that part of the work out.  An oldie but goodie...yes, I posted this before.