I've started a second blog here for just the workout numbers and incidental thoughts when writing them down, http://barbellgoesgymlog.blogspot.com/ . So in the unlikely event that anyone is reading here, feel free to read there as well.
I've had some thoughts lately for longer/hopefully more interesting posts here, so hopefully there'll be a bit more coming in the next few days.
Friday, December 6, 2013
Friday, May 24, 2013
Another surprising new max
This blog has been quite of late partly because I've started an informal workout log elsewhere. I need to start collating some of my larger thoughts and putting them here.
Last week was back squat max testing at the end of a challenging back squat cycle. About a month ago I had what felt like it was going to be a really good back squat session: I felt nice and loose and warm, nothing hurt, the warm up weights felt as light as a feather...and then on some fairly low weight, maybe 65kg, I pulled something in my left inner thigh. Then on the following session of that week, my right leg got in on the action and I managed to ping both the inner thigh and kind of the mid-quad area *getting up from foam rolling*. I was so, so frustrated.
I saw Dr. Fran about it (and still have faint bruises), then for two weeks we took it kind of easy. On the first return to squatting "for real" after that, 80kg felt impossibly hard. I had also lost a fair amount of weight during this cycle, and I was concerned that the relative inactivity combined with the weight loss had taken a toll on my max ability.
I shouldn't have worried. In the end, I managed 95kg on my actual max test day. Not only a 4kg PR, but also significantly over body weight for the first time. I did punk out on an offer to try 97kg, but I couldn't even be sad about it.
Last week was back squat max testing at the end of a challenging back squat cycle. About a month ago I had what felt like it was going to be a really good back squat session: I felt nice and loose and warm, nothing hurt, the warm up weights felt as light as a feather...and then on some fairly low weight, maybe 65kg, I pulled something in my left inner thigh. Then on the following session of that week, my right leg got in on the action and I managed to ping both the inner thigh and kind of the mid-quad area *getting up from foam rolling*. I was so, so frustrated.
I saw Dr. Fran about it (and still have faint bruises), then for two weeks we took it kind of easy. On the first return to squatting "for real" after that, 80kg felt impossibly hard. I had also lost a fair amount of weight during this cycle, and I was concerned that the relative inactivity combined with the weight loss had taken a toll on my max ability.
I shouldn't have worried. In the end, I managed 95kg on my actual max test day. Not only a 4kg PR, but also significantly over body weight for the first time. I did punk out on an offer to try 97kg, but I couldn't even be sad about it.
Thursday, May 2, 2013
Working on the clean & jerk anxiety
It seems that Wednesday is Clean & Jerk day for now. Originally I was doing power cleans and power jerks, now they are (kind of) proper cleans and split jerks. So that's fun.
This week I got up to the highest weight yet, 48kg. It felt light -- for several of the 48kg reps I really muscle-cleaned and push-pressed with a slight split because of my brain problems -- but I was somehow pretty stressed out about it. As my stress level went up, getting under the bar was somehow terrifying (not that it is my core competency in the clean at this point, anyway), leading me to just pull the bar all the way up to rack without any downward movement on my part.
I really don't understand the fear. The consequences are pretty low at this weight range, since I can (obviously) muscle clean it and am probably fairly close to being able to strict press it as well (I would guess I strict press somewhere in the 43-45kg range). While I have landed on my ass during a lift once, the barbell and I parted ways safely on the way down. Likewise I have hit myself in the chin with jerks and push-presses, but no harm done. My shoulders and arms no longer hurt with the explosive movement, so that isn't holding me back. Occasionally a front squat will hurt across the low back, but it's not so unpleasant that I can't manage it, even at a higher weight.
One of my goals for myself is to power clean at the "novice" level on the exrx.net chart, which is about 53kg at my weight. At the rate things are going I will probably be in a lower bracket by the time I convince myself to manage the weight, though.
I think one solution to this would just be to get more repetitions, and that is part of the goal in taking the class (although the class has been suspended for a couple of weekends because of gym events), but I probably really do need to just do the needful and buy a bar and some bumpers for home.
This week I got up to the highest weight yet, 48kg. It felt light -- for several of the 48kg reps I really muscle-cleaned and push-pressed with a slight split because of my brain problems -- but I was somehow pretty stressed out about it. As my stress level went up, getting under the bar was somehow terrifying (not that it is my core competency in the clean at this point, anyway), leading me to just pull the bar all the way up to rack without any downward movement on my part.
I really don't understand the fear. The consequences are pretty low at this weight range, since I can (obviously) muscle clean it and am probably fairly close to being able to strict press it as well (I would guess I strict press somewhere in the 43-45kg range). While I have landed on my ass during a lift once, the barbell and I parted ways safely on the way down. Likewise I have hit myself in the chin with jerks and push-presses, but no harm done. My shoulders and arms no longer hurt with the explosive movement, so that isn't holding me back. Occasionally a front squat will hurt across the low back, but it's not so unpleasant that I can't manage it, even at a higher weight.
One of my goals for myself is to power clean at the "novice" level on the exrx.net chart, which is about 53kg at my weight. At the rate things are going I will probably be in a lower bracket by the time I convince myself to manage the weight, though.
I think one solution to this would just be to get more repetitions, and that is part of the goal in taking the class (although the class has been suspended for a couple of weekends because of gym events), but I probably really do need to just do the needful and buy a bar and some bumpers for home.
Thursday, April 25, 2013
Occasionally every body part rebels.
This has been a hard week for me, physically, and for no good reason.
On Monday, I pulled something in my left adductor area during a light warm-up squat (55kg). I had felt super loose, warm, and flexible...and then *boom*. I was not too pleased, and the day ended up in light doubles rather than heavy triples.
Wednesday I returned to the gym, where first my right hamstring expressed some skepticism about me changing my shoes. Since most of what I do in the gym isn't terribly posterior-chain biased, I wasn't too concerned.
But then I managed to do the same thing to my right quad GETTING UP OFF THE FLOOR AFTER FOAM ROLLING. I hope the capital letters do a good job of expressing my disgust. Of all the activities I would expect to be safe from random muscular mutiny, foam rolling and, y'know, standing up are pretty high on the list. That quad got a little intensive softball therapy and eventually the work out continued, power cleans + jerks at 40kg.
AND THEN, on a particularly sloppy jerk, my right adductor area decided to get in on the fun. The next rep after that one was pretty timid, but fortunately subsequent reps were not sloppy in the exact same shape and I was able to make it to the end of the workout without further mishap.
On the upside, no upper-body pain or irritation in the jerks at all, or at any point after them on into today. Since I was in arm/shoulder pain pretty much 24/7 a month or so ago, this is a huge win. Hopefully I can get the coordination down well enough to go a bit heavier soon, since 40kg doesn't feel like much, especially in the clean.
I'm also hoping that various life processes, plus lots of foam rolling and stretching, will make tomorrow a little less ridiculous. So we'll see.
On Monday, I pulled something in my left adductor area during a light warm-up squat (55kg). I had felt super loose, warm, and flexible...and then *boom*. I was not too pleased, and the day ended up in light doubles rather than heavy triples.
Wednesday I returned to the gym, where first my right hamstring expressed some skepticism about me changing my shoes. Since most of what I do in the gym isn't terribly posterior-chain biased, I wasn't too concerned.
But then I managed to do the same thing to my right quad GETTING UP OFF THE FLOOR AFTER FOAM ROLLING. I hope the capital letters do a good job of expressing my disgust. Of all the activities I would expect to be safe from random muscular mutiny, foam rolling and, y'know, standing up are pretty high on the list. That quad got a little intensive softball therapy and eventually the work out continued, power cleans + jerks at 40kg.
AND THEN, on a particularly sloppy jerk, my right adductor area decided to get in on the fun. The next rep after that one was pretty timid, but fortunately subsequent reps were not sloppy in the exact same shape and I was able to make it to the end of the workout without further mishap.
On the upside, no upper-body pain or irritation in the jerks at all, or at any point after them on into today. Since I was in arm/shoulder pain pretty much 24/7 a month or so ago, this is a huge win. Hopefully I can get the coordination down well enough to go a bit heavier soon, since 40kg doesn't feel like much, especially in the clean.
I'm also hoping that various life processes, plus lots of foam rolling and stretching, will make tomorrow a little less ridiculous. So we'll see.
Sunday, April 21, 2013
I think I'll watch other people lift
Yesterday I drove up to Petaluma to see a weightlifting competition. My weightlifting class was canceled because of the large Catalyst contingent at the meet; instead I spent the time cleaning my kitchen sink and stove top (ah, adulthood). That's exercise, right?
The drive up was really beautiful; it was a full-on sunny California day and I love driving up to the north bay when I get the opportunity. I think this is the first time I've crossed at San Rafael instead of the Golden Gate Bridge, and I loved the view of the bay below. The drive back home was quite pretty, too, but much more angsty as I realized that depending on the extremely inaccurate Google traffic estimates was going to cost me my hockey game.
The meet was really neat to watch. There was a contingent of masters' aged beginners who were so great to see (my people!). One guy and two ladies were respectively the first in their sessions with much lower weights than the younger lifters, and I have to give them huge props for getting out there and kicking ass. The ladies also did the split snatch, which was neat to see.
I have an online acquaintance who is similar to me in strength but who has been lifting for over a years; she also competed and did well.
My trainer won her weight class but didn't look entirely satisfied with her performance. I can understand that: you're competing against yourself first of all. I thought she did great, and it was cool seeing her feedback to Greg after her attempts (I couldn't hear them from my seat, but I could see familiar gestures). I got to see several of her teammates as well, including the always super-nice Chyna Cho and super-heavyweight superstar Tamara Solari. Tamara was just amazing -- 120kg clean and jerk! She was also the only national-level super on the women's side, so all of her attempts followed herself. I can't imagine lifting that kind of weight and then having to get up and do it again ASAP...of course Greg did some weight-requesting manipulation to give her a bit more time. Her teammates and Aimee also did a great job of getting the crowd behind her, which was awesome.
My class is canceled again next week thanks to an advanced-level seminar. I really should get around to ordering a ladies' bar and some bumpers. I am itching to do some snatch balances.
The drive up was really beautiful; it was a full-on sunny California day and I love driving up to the north bay when I get the opportunity. I think this is the first time I've crossed at San Rafael instead of the Golden Gate Bridge, and I loved the view of the bay below. The drive back home was quite pretty, too, but much more angsty as I realized that depending on the extremely inaccurate Google traffic estimates was going to cost me my hockey game.
The meet was really neat to watch. There was a contingent of masters' aged beginners who were so great to see (my people!). One guy and two ladies were respectively the first in their sessions with much lower weights than the younger lifters, and I have to give them huge props for getting out there and kicking ass. The ladies also did the split snatch, which was neat to see.
I have an online acquaintance who is similar to me in strength but who has been lifting for over a years; she also competed and did well.
My trainer won her weight class but didn't look entirely satisfied with her performance. I can understand that: you're competing against yourself first of all. I thought she did great, and it was cool seeing her feedback to Greg after her attempts (I couldn't hear them from my seat, but I could see familiar gestures). I got to see several of her teammates as well, including the always super-nice Chyna Cho and super-heavyweight superstar Tamara Solari. Tamara was just amazing -- 120kg clean and jerk! She was also the only national-level super on the women's side, so all of her attempts followed herself. I can't imagine lifting that kind of weight and then having to get up and do it again ASAP...of course Greg did some weight-requesting manipulation to give her a bit more time. Her teammates and Aimee also did a great job of getting the crowd behind her, which was awesome.
My class is canceled again next week thanks to an advanced-level seminar. I really should get around to ordering a ladies' bar and some bumpers. I am itching to do some snatch balances.
Friday, April 19, 2013
Conditioning is such a joy
Right now I do conditioning at the end of two of my sessions per week, Monday and Friday. The routine has become that Monday is a more traditional gym-based -- dare I say CrossFit-inspired -- circuit of some sort and Friday is usually sprinting or agility drills outdoors. Wednesday is my "easy" day where the conditioning is replaced by some sort of back exercise and ab work.
I am so not a fan of conditioning. I actively enjoy sprinting in a hockey game where I'm chasing down an opponent or a lose puck...just randomly running in some sort of formation? Not so much. And the gym-based version has the additional problem that it often includes activities, like wall ball or ball slams, that obviously have no point. We are very fortunate as a society that we get to do pointless activities to make ourselves tired, for sure. Still, in the moment while doing them this is not a great realization to have.
Today in particular, I ran sprint intervals of varying length. Running sprints has 2 major problems: running sucks, and I suck at running. Running is an unpleasant activity, first of all. I know there are people who enjoy it, I do not understand how their brains work. And I suck at running: I'm not able to run hard enough to get to the full extent of my work capacity the way I can on skates. So the element of feeling refreshed after going all-out just isn't there.
Obviously I'm going to keep doing the conditioning; it is my goal to still be a functional human being 40 or 50 years from now. It sure would be nice if I could skate intervals instead, though!
I am so not a fan of conditioning. I actively enjoy sprinting in a hockey game where I'm chasing down an opponent or a lose puck...just randomly running in some sort of formation? Not so much. And the gym-based version has the additional problem that it often includes activities, like wall ball or ball slams, that obviously have no point. We are very fortunate as a society that we get to do pointless activities to make ourselves tired, for sure. Still, in the moment while doing them this is not a great realization to have.
Today in particular, I ran sprint intervals of varying length. Running sprints has 2 major problems: running sucks, and I suck at running. Running is an unpleasant activity, first of all. I know there are people who enjoy it, I do not understand how their brains work. And I suck at running: I'm not able to run hard enough to get to the full extent of my work capacity the way I can on skates. So the element of feeling refreshed after going all-out just isn't there.
Obviously I'm going to keep doing the conditioning; it is my goal to still be a functional human being 40 or 50 years from now. It sure would be nice if I could skate intervals instead, though!
Wednesday, April 10, 2013
Class recap
The weightlifting class Saturday was fun and surprisingly hard for the low weights I used. There were three guys there, one was on his own agenda and the other two were roughly following the posted workout; they were both roughly at my level and I would guess similar to me in age.
The workout as written on the board was:
Segment pull + pull 3 x (1+1)
3-position snatches 5 x 3 (up from the floor)
Front squats at 75%, 3 x 5
What I actually ended up doing:
Segment pull + pull 3 x (1+1) @ 20kg (Coach Steve explained this as more of a warm up)
3-position snatches 8 x 3 (down from the hang) also @ 20kg
Snatch balances 4 x 3 at 20, 25, 30kg
Front squats: totally screwed up the math switching to pound plates and generally got confused and flustered - 5 each at 83lb, 103lb, 113lb (66%)
Even though 20kg is not much of anything -- it really did not feel harder than the bare bar -- I was occasionally light-headed in the 3-position snatches and really did need my rest after each set of 3. I think my breathing pattern was partly to blame. It was occasionally nerve-wracking to have Steve watching me, which is something I need to get used to. I'm so comfortable with my usual trainer now that it hadn't occurred to me it would be different with a different watcher.
I like snatch balances a lot and think long term they will help me with my "sneaky feet" (i.e. not landing on my heels). I know I was sandbagging it with the weight, but it's only the second time I've done them and I wasn't totally sure I wouldn't do something derpy.
When it came time to squat, the competitive team started to arrive for their training session and we were asked to move off the platforms onto the gym floor. No problem, except that meant moving to the other style of squat stands, which I am exceedingly awkward and dangerous moving around, and the non-metric weights. So that kind of threw me off track.
The workout as written on the board was:
Segment pull + pull 3 x (1+1)
3-position snatches 5 x 3 (up from the floor)
Front squats at 75%, 3 x 5
What I actually ended up doing:
Segment pull + pull 3 x (1+1) @ 20kg (Coach Steve explained this as more of a warm up)
3-position snatches 8 x 3 (down from the hang) also @ 20kg
Snatch balances 4 x 3 at 20, 25, 30kg
Front squats: totally screwed up the math switching to pound plates and generally got confused and flustered - 5 each at 83lb, 103lb, 113lb (66%)
Even though 20kg is not much of anything -- it really did not feel harder than the bare bar -- I was occasionally light-headed in the 3-position snatches and really did need my rest after each set of 3. I think my breathing pattern was partly to blame. It was occasionally nerve-wracking to have Steve watching me, which is something I need to get used to. I'm so comfortable with my usual trainer now that it hadn't occurred to me it would be different with a different watcher.
I like snatch balances a lot and think long term they will help me with my "sneaky feet" (i.e. not landing on my heels). I know I was sandbagging it with the weight, but it's only the second time I've done them and I wasn't totally sure I wouldn't do something derpy.
When it came time to squat, the competitive team started to arrive for their training session and we were asked to move off the platforms onto the gym floor. No problem, except that meant moving to the other style of squat stands, which I am exceedingly awkward and dangerous moving around, and the non-metric weights. So that kind of threw me off track.
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