I've completed another 12 week training block. Wowza. Here we are. I retested all 3 lifts and managed PRs on all of them. Everything felt great, though I was hoping for a bigger jump on deadlift. I wanted 300 pounds so badly, but fell short.
New numbers:
- squat: 235 lbs
- bench: 140 lbs
- deadlift: 280 lbs
I'm not sure if it was the end of the 12 week block or a couple migraines or a combination of both things, but I was feeling kind of down after my deadlift retest. The question of "what next" is already becoming a heavy thought. I can easily run another 12 week block and just move my numbers forward again. Also thinking that a change could do me some good--a shorter block with more focus on growth. If I don't like it I can always switch it up/come back to the tried and true. Training for strength is absolutely wonderful. It's taught me so much and brought my mental game up exponentially. However, my body is really feeling all of the stress I have put on it over the past few years. I'm not a spring chicken to begin with. We will see what I decide. I have just under a week of light work/deload to reset my CNS and then it's time for something new.
Tuesday, April 2, 2019
Saturday, March 23, 2019
training update
I'm quite awful at updating this space in regards to training. Fear not--I keep a training log and track everything...it's just this particular space that sees me repeatedly falling off the wagon.
Since my last update: I decided not to compete with RPS in April. I was incredibly disappointed on how they handled the current issue of trans lifters being banned from competing in the USAPL. At first, RPS released a statement basically saying fuck that--trans lifters have been and will always be included and welcome here, so come and compete with us. TWO days later, they took back their stance with another statement reasoning that due to death threats received and upon advice from legal counsel, they were going back on their word but still offering up a separate category for trans lifters to compete in if they so wanted to. On the surface this seems to be inclusive, but honestly it's just a different way to continue to treat individuals as "others." I was super disappointed with how they handled this and backtracked, and therefore had to make the decision not to give them my money, and not to get on their platform to compete. This was not an easy decision to make 8 weeks into training for this meet. However! The decision became much, much easier when I did some thinking on being a true ally, and what that means. Being an ally means sacrifice, even if it is uncomfortable, and especially if it means losing something as a result. It's not enough to call yourself an ally if you are only one when it is convenient and "safe." I'm very happy with my decision. I stand with trans lifters. My next competition will be with an organization that includes and supports this cause that matters so very much to me.
Despite this decision not to compete, I have continued on with my training cycle. I'm one workout away from finishing up week 11, which means after a brief deload, I will retest every lift's 1 rep max. Then, onto another cycle. I've increased my strength by a noticeable amount, and this makes me happy. Some other training things to note:
- I started integrating some cardio back into the fold. I bounce around with what activities I do to match what my lifting focus was on that particular day--on bench days I like to finish up with the rower. On leg day I will do sprint intervals on the treadmill, the stairmaster, or 100's(10 sets of 10 reps of various high-intensity intervals). I brought the cardio back in because all the lifting tends to make me more stiff than I would like to be(I know I know--I need to get back on that consistent yoga grind too). The addition of high intensity intervals and rowing has added to my strength and mass, and it feels really good to move quickly after being slow and deliberate with heavy lifts.
- As I've stated in the past, new strength ='s growth, which ='s some of my clothes no longer fit. This has continued to be a thing. Items that I have outgrown are set aside for donation. Some shirts that were once slightly too large now fit perfectly. You lose some, you win some. I kind of solved the jean problem--besides 1 pair, none of my jeans were fitting comfortably. The Gap outlet had a few pair that fit quite nicely--I had to go up one size to fit my legs. The waist is still a tad too roomy but they fit so well everywhere else...I call it a win. Leggings have also been such a great pal through these colder months.
- On that note, I've started restocking my shorts, because the majority of them no longer fit. It's gonna be a bad ass summer.
- Overall feeling incredible in the gym these days. No injuries to speak of, and my form across the board feels locked in. If I had to pick one that I feel is weakest, I would still go with bench. But squat feels like poetry, and my deadlift has grown into a such a fluid beauty. I love powerlifting so, so much.
- After this 12 week cycle, I will probably start another 12 week block. Still thinking about that one. Tempted to run a shorter 8 week one with a lot more volume, burn at a bit of a higher rate. It's tempting. But so is continuing on this strength train, because heavy lifts are feeling so incredible. Tough call. Got some thinking to do.
Since my last update: I decided not to compete with RPS in April. I was incredibly disappointed on how they handled the current issue of trans lifters being banned from competing in the USAPL. At first, RPS released a statement basically saying fuck that--trans lifters have been and will always be included and welcome here, so come and compete with us. TWO days later, they took back their stance with another statement reasoning that due to death threats received and upon advice from legal counsel, they were going back on their word but still offering up a separate category for trans lifters to compete in if they so wanted to. On the surface this seems to be inclusive, but honestly it's just a different way to continue to treat individuals as "others." I was super disappointed with how they handled this and backtracked, and therefore had to make the decision not to give them my money, and not to get on their platform to compete. This was not an easy decision to make 8 weeks into training for this meet. However! The decision became much, much easier when I did some thinking on being a true ally, and what that means. Being an ally means sacrifice, even if it is uncomfortable, and especially if it means losing something as a result. It's not enough to call yourself an ally if you are only one when it is convenient and "safe." I'm very happy with my decision. I stand with trans lifters. My next competition will be with an organization that includes and supports this cause that matters so very much to me.
Despite this decision not to compete, I have continued on with my training cycle. I'm one workout away from finishing up week 11, which means after a brief deload, I will retest every lift's 1 rep max. Then, onto another cycle. I've increased my strength by a noticeable amount, and this makes me happy. Some other training things to note:
- I started integrating some cardio back into the fold. I bounce around with what activities I do to match what my lifting focus was on that particular day--on bench days I like to finish up with the rower. On leg day I will do sprint intervals on the treadmill, the stairmaster, or 100's(10 sets of 10 reps of various high-intensity intervals). I brought the cardio back in because all the lifting tends to make me more stiff than I would like to be(I know I know--I need to get back on that consistent yoga grind too). The addition of high intensity intervals and rowing has added to my strength and mass, and it feels really good to move quickly after being slow and deliberate with heavy lifts.
- As I've stated in the past, new strength ='s growth, which ='s some of my clothes no longer fit. This has continued to be a thing. Items that I have outgrown are set aside for donation. Some shirts that were once slightly too large now fit perfectly. You lose some, you win some. I kind of solved the jean problem--besides 1 pair, none of my jeans were fitting comfortably. The Gap outlet had a few pair that fit quite nicely--I had to go up one size to fit my legs. The waist is still a tad too roomy but they fit so well everywhere else...I call it a win. Leggings have also been such a great pal through these colder months.
- On that note, I've started restocking my shorts, because the majority of them no longer fit. It's gonna be a bad ass summer.
- Overall feeling incredible in the gym these days. No injuries to speak of, and my form across the board feels locked in. If I had to pick one that I feel is weakest, I would still go with bench. But squat feels like poetry, and my deadlift has grown into a such a fluid beauty. I love powerlifting so, so much.
- After this 12 week cycle, I will probably start another 12 week block. Still thinking about that one. Tempted to run a shorter 8 week one with a lot more volume, burn at a bit of a higher rate. It's tempting. But so is continuing on this strength train, because heavy lifts are feeling so incredible. Tough call. Got some thinking to do.
Sunday, January 6, 2019
13.5 weeks out
Well, training for the powerlifting meet in April has officially begun. I am back to a fairly strict regimen, this time with some additional cardio tacked on the end for flavor. Oof. At least there are a plethora of ways to get sweaty without running on a treadmill(rest in peace running days, my knees simply won't allow it). Instead I am doing some slightly silly and more entertaining things(to me) like pushing weighted sleds back and forth or rowing/push up intervals. Burpees, boxing, circuits galore. It's a good time. I'm still early in my prep so there is some room to play thank goodness.
What's different from this meet prep vs last year's meet prep? Might be easier to point out what is the same, since so much has changed. Hmm...I'm using the same shoes to squat in, and I'll be competing in the same singlet. That's about it. Everyone else is different. Different gym, different program, quite potentially a different weight class(still not sure if I want to cut or not). Mental game has changed too--my numbers have increased, so confidence grew with that, and I'm much more focused when I train. Also, diet matters so much more now. I've started meal prepping as much as possible.
What are my goals for the meet? Not quite sure yet. To go 9 for 9, of course. First and foremost. A new PR or two would be great, but I'd be happy to match my numbers. I wonder if it will be more of a mindfuck to go into this with the experience of competing, as opposed to last year when I had zero experience to pull from. Sometimes not knowing is the best knowledge. Sometimes knowing too much means over planning and setting yourself up to fall short due to the illusion of "being there" before. I intend on treating this meet as its own, and hope to steer clear of any compare/contrasting. Circumstances are always changing with these things.
The one thing I am still being quite tender with is my sumo deadlift. I've finally recovered from my hip injury and I'd like to remain recovered. Sumo position puts a lot of pressure on the hips--last time I pulled post-injury, I had to back off a bit near the end because I felt it starting to twinge a bit. Tomorrow I'll have a go at it again, and maybe play with the position to see if I need to go a little more narrow. I've been doing conventional DL in training, but I'd like to compete in sumo, as I pull much heavier in that stance.
Tuesday, December 4, 2018
So. I'm 4 months and some change out from my next projected powerlifting meet. And I'm frustrated.
I'm dealing with a reoccurring injury. This is the second time I've had to deal with a hip flexor strain on my right hip/upper quad. For the past week or so I've been working around it. I can't back squat heavy, and I can't do heavy deadlifts(especially sumo stance). I've been able to front squat, leg press, and do accessory work(good mornings, RDLS, etc).
I am a very, very stubborn person. I am my father's daughter. After his recent surgery, he was trying to cheat at using the walker to get around(a necessity for the first day or two). It was damn near impossible to tell him to take it easy. All this to say: I know where I get it from.
It's been really bothering me for the past handful of days. I've been trying not to go "too" hard in my training. That's always the plan when I write out the workout and arrive. But once I get going...sigh. It's hard to hold me back. It's difficult to take it easy. And I'm dealing with the consequences of that now I suppose. There is more pain when I walk, and some pain when I try to only focus on posterior chain exercises. For at least the next week, I'm going to have to do very minimal with my lower body. I won't rest it entirely because I'll be honest: I can't. I'll stick with lighter weight and more accessories, and I'll hammer upper body and back harder until I heal. That's the deal I strike with myself. I have plenty of time before competition, so I want to play it smart. Heal now, when there is time, instead of dragging this nagging injury with me for the next few months. But rest entirely? That's tough. I keep telling myself: at least it isn't my back or my hands or my neck. At least it's something I can work around and intentionally avoid.
I've started tracking my macros much more closely. I'm using an app, and sticking with it, even though some days I loathe entering in all my meals. At least now the apps are advanced enough to accept bar code scans. It's also a nice little trick to prevent myself from eating out more than I need to. I'm getting in the groove now so that when 2019 starts it will be easier to stick to a regimen. I'm probably going to have to cut weight for this meet, which is new for me. I'll try, at least. Side note: I eat soooo many eggs.
I'm dealing with a reoccurring injury. This is the second time I've had to deal with a hip flexor strain on my right hip/upper quad. For the past week or so I've been working around it. I can't back squat heavy, and I can't do heavy deadlifts(especially sumo stance). I've been able to front squat, leg press, and do accessory work(good mornings, RDLS, etc).
I am a very, very stubborn person. I am my father's daughter. After his recent surgery, he was trying to cheat at using the walker to get around(a necessity for the first day or two). It was damn near impossible to tell him to take it easy. All this to say: I know where I get it from.
It's been really bothering me for the past handful of days. I've been trying not to go "too" hard in my training. That's always the plan when I write out the workout and arrive. But once I get going...sigh. It's hard to hold me back. It's difficult to take it easy. And I'm dealing with the consequences of that now I suppose. There is more pain when I walk, and some pain when I try to only focus on posterior chain exercises. For at least the next week, I'm going to have to do very minimal with my lower body. I won't rest it entirely because I'll be honest: I can't. I'll stick with lighter weight and more accessories, and I'll hammer upper body and back harder until I heal. That's the deal I strike with myself. I have plenty of time before competition, so I want to play it smart. Heal now, when there is time, instead of dragging this nagging injury with me for the next few months. But rest entirely? That's tough. I keep telling myself: at least it isn't my back or my hands or my neck. At least it's something I can work around and intentionally avoid.
I've started tracking my macros much more closely. I'm using an app, and sticking with it, even though some days I loathe entering in all my meals. At least now the apps are advanced enough to accept bar code scans. It's also a nice little trick to prevent myself from eating out more than I need to. I'm getting in the groove now so that when 2019 starts it will be easier to stick to a regimen. I'm probably going to have to cut weight for this meet, which is new for me. I'll try, at least. Side note: I eat soooo many eggs.
Sunday, November 18, 2018
week 2 day 3
Many days in the gym are not magnificent. That is to say it is just showing up and putting in the work. Pushing limits where there seems to be a lack of space to do so. Dropping off bad moods at the door and shutting out the world. It's been my best practice at being present. The monumental moments truly aren't on max effort days. It's the in-between ones where consistency counts--when you come in, omit small talk, and do what needs to be done.
I decided to compete again next April. That gives me just under 5 months to train, which is downright luxurious. To show up and do well I would need a solid 12 week program, so I have plenty of time to build my muscle and add to my total. The wiggle room is nice. I'm adding a bit more cardio and some every training day things, such as AMRAP push ups or pull ups at the tail end. It is, currently, the worst part of the training day because I'm tired and spent and do not want to do them at all. But that's the point. Do it exhausted, build some endurance.
It's funny how deciding to compete again helped me regain my focus and excitement overall. I wasn't getting burnt out, but I was becoming distracted. Now there is something to aim for, so I'm building arrows in my quiver for a purpose. It's nice.
Today I woke up at 6am, on my day off, to get there and do what I needed to do. Workout included:
4x7 low bar squats @ 150
3x8 high bar squats @ 135 (tempo'd to focus on form)
3x4, 1x4+ overhead press
+40 reps dumbbell incline press
+28 deadbugs
3x20 tricep extension(behind head)
3x20 face pulls
3x20 tricep rope pulldowns
3x6 hanging leg raises
3x15 barbell curls
I'm in the beginning of this training block, so lots of hypertrophy to promote some growth. I know growth is happening because, ahem, I'm growing out of some of my shorts(again). Time to add new ones to the stock.
I decided to compete again next April. That gives me just under 5 months to train, which is downright luxurious. To show up and do well I would need a solid 12 week program, so I have plenty of time to build my muscle and add to my total. The wiggle room is nice. I'm adding a bit more cardio and some every training day things, such as AMRAP push ups or pull ups at the tail end. It is, currently, the worst part of the training day because I'm tired and spent and do not want to do them at all. But that's the point. Do it exhausted, build some endurance.
It's funny how deciding to compete again helped me regain my focus and excitement overall. I wasn't getting burnt out, but I was becoming distracted. Now there is something to aim for, so I'm building arrows in my quiver for a purpose. It's nice.
Today I woke up at 6am, on my day off, to get there and do what I needed to do. Workout included:
4x7 low bar squats @ 150
3x8 high bar squats @ 135 (tempo'd to focus on form)
3x4, 1x4+ overhead press
+40 reps dumbbell incline press
+28 deadbugs
3x20 tricep extension(behind head)
3x20 face pulls
3x20 tricep rope pulldowns
3x6 hanging leg raises
3x15 barbell curls
I'm in the beginning of this training block, so lots of hypertrophy to promote some growth. I know growth is happening because, ahem, I'm growing out of some of my shorts(again). Time to add new ones to the stock.
Sunday, November 4, 2018
new max, what's next?
On Saturday I retested my one rep max on back squat. Initially, my hope was to retest all three lifts, but I was on a tight schedule. Retesting takes time--it takes time to warm up, time in between as the numbers climb. Oh, the patience.
So. I only needed a spot for the very last attempt. I asked my buddy Nate, who was just about to start pedaling the assault bike. I locked in my shoulders, braced my core, then started my descent. All I could think was knees forward, get back up. And I did. It was a grinder in the end, but max attempts should be. Finally. Two plates on either end of the bar! 225lbs. That's a 20lb increase from mid-April of this year. I'm extremely happy with that, and motivated to keep growing over the winter.
What's next? I'm planning on running the 12 week program template again, with some changes to the exercises to shake up the muscle memory a bit. Also implementing a bit more cardio, and continuing to dial in the diet. This is the anxious part of the journey for me--one training block is ending, and another one is ahead. I can implement any changes I want, but in doing so I hope to commit myself to them for at least a few months. My cardio of choice lately is 100's--10 sets of 10 reps for various exercises. Right now it's just challenging enough to make me hate myself halfway through(and those are usually the best workouts).
My gym has also offered to let me teach a spin class, and I've been working on a setlist for a workout. So much planning goes into it, and I wish I had more time. Perhaps I'll use more of my rest days for that. Overall, things are wonderful and feeling promising.
Was honestly hoping to write more here tonight, but dealing with a tooth ache(root canal is Tuesday thank goodness) and would rather get some more rest than type. Until again.
Wednesday, September 12, 2018
week 5 day 2 update, etc
Yesterday I finally found a pair of jeans that fit my growing legs. I wanted to cry when I put them on. Actually, I first found them a week ago but took an entire 7 days to convince myself to go ahead and buy them. My tendency to be Sir Cheapo is a tale for another time though.
Training is going very, very well. Today I finished day 2 of week 5. I'm just coming off a deload week so everything feels extra sharp and dialed in. I upped my RDLs to 40lb DBs as opposed to the usual 35's. Also added some weight to my sets of good mornings--I'll add another 5 to that total next week I think. I'm having fun testing my limits with side-things and accessory work. I also benched today and gave myself a new 7 rep max. I'm still fine tuning my form and technique on bench. I'm successful with my current one, and I'm comfortable with it which is important. However, I want to add in more yoga specific to my back flexibility. I can arch but it isn't super pronounced. Furthermore, comparing first rep to last of a set, I tend to lower out of it. That is to say the arch starts out super strong but weakens by the last rep. Is this due to losing tightness, or not driving totally with my legs? Don't know. I'm tempted to strip it all down after this training block and try some different things from scratch. Maybe I'll start with a couple backbends and wall-walks per day. Range of motion is so important for powerlifters--it's easy to forget.
Two other small additions to my training: cardio. I'm doing a steady amount on my rest days, and a little bit at the end on training days. Not a lot, but more than before. There is also playing soccer on my work league once a week, so there's more sweating. In tandem with this I've been cutting back on my caloric intake a bit. Not a big cut, but just a slight one to see if strength is maintained.
Lately I've been feeling really thankful for my own self-motivating habits and drive. I've talked to a few people in passing and found that it isn't as common as I thought, to be your own strongest driving force. I'm thankful that I've never been one to rely on others to get me to the gym, to keep me there. I do not need an audience or approval. If I want to learn how to do something, I do the research and give it a shot. Some people seem so hesitant to try, and/or so easily pushed off their consistency game. I think a lot of it is fear. Some of it is laziness, not wanting it bad enough, and/or wanting instant results. Lifting and strength is a long game, a progression. Some people don't like that or understand it.
All this to say that sometimes I get caught up in exactly how strong I am vs how strong I would like to be(or can be because, y'know, genetics). In doing that I end up overlooking my strengths outside of just simply being strong. I'm determined. I'm driven. I'm self-motivated, consistent, and I work my ass off. Feeling very fortunate and grateful for those traits these days.
Training is going very, very well. Today I finished day 2 of week 5. I'm just coming off a deload week so everything feels extra sharp and dialed in. I upped my RDLs to 40lb DBs as opposed to the usual 35's. Also added some weight to my sets of good mornings--I'll add another 5 to that total next week I think. I'm having fun testing my limits with side-things and accessory work. I also benched today and gave myself a new 7 rep max. I'm still fine tuning my form and technique on bench. I'm successful with my current one, and I'm comfortable with it which is important. However, I want to add in more yoga specific to my back flexibility. I can arch but it isn't super pronounced. Furthermore, comparing first rep to last of a set, I tend to lower out of it. That is to say the arch starts out super strong but weakens by the last rep. Is this due to losing tightness, or not driving totally with my legs? Don't know. I'm tempted to strip it all down after this training block and try some different things from scratch. Maybe I'll start with a couple backbends and wall-walks per day. Range of motion is so important for powerlifters--it's easy to forget.
Two other small additions to my training: cardio. I'm doing a steady amount on my rest days, and a little bit at the end on training days. Not a lot, but more than before. There is also playing soccer on my work league once a week, so there's more sweating. In tandem with this I've been cutting back on my caloric intake a bit. Not a big cut, but just a slight one to see if strength is maintained.
Lately I've been feeling really thankful for my own self-motivating habits and drive. I've talked to a few people in passing and found that it isn't as common as I thought, to be your own strongest driving force. I'm thankful that I've never been one to rely on others to get me to the gym, to keep me there. I do not need an audience or approval. If I want to learn how to do something, I do the research and give it a shot. Some people seem so hesitant to try, and/or so easily pushed off their consistency game. I think a lot of it is fear. Some of it is laziness, not wanting it bad enough, and/or wanting instant results. Lifting and strength is a long game, a progression. Some people don't like that or understand it.
All this to say that sometimes I get caught up in exactly how strong I am vs how strong I would like to be(or can be because, y'know, genetics). In doing that I end up overlooking my strengths outside of just simply being strong. I'm determined. I'm driven. I'm self-motivated, consistent, and I work my ass off. Feeling very fortunate and grateful for those traits these days.
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