4 first place finishes and one second place finish ain't too shabby! And yes that's a sword #badass
Monday, April 28, 2014
Sunday, April 27, 2014
IPA Ultimate Powerlifting Meet Recap
This weekend I competed in my fifth full power meet at Ultimate Athletics in Ithaca, NY. This was my third time doing one of Jim Howell's meets. I love them. I love the energy and I love the people and support that everyone gets from everyone else. It was a LONG day-I arrived at around 9:15am and didn't leave until midnight! But there were 139 lifters, so it's tough to move quickly. I lifted on a team out of SUNY Cortland, Zsquad. This team was at the meet I went to in October, where I met a couple of the guys and stayed in touch with them. I'm so happy I got to be part of their team! It was great having a full support system behind me, especially since this was the first meet I've done alone. As a team we took third place, which is great! Everyone on the team did amazing, so many records were broken. The 3 other girls on the team were lifting in their first meet and they did an incredible job. It was great to be part of it!
On to my personal numbers. People will tell me I'm being too hard on myself, but this was the worst meet I've ever had. Friday I weighed in at 111.6 lbs, putting me in the 114 weight class, which is what I planned on. I didn't mean to cut that much weight, and I think that might have screwed me a little bit. I wasn't feeling great all day Friday. I couldn't put my finger on it, I just didn't feel like myself. I just figured it was nerves getting the best of me. But on Saturday morning, Aunt Flo came in like a wrecking ball and completely screwed me physically and emotionally (but mostly emotionally). With her came cramps, a dull headache that stayed with me all day no matter how many advil I popped, and overall weakness. I think I spent more time crying in the bathroom at this meet than I did actually lifting....and I DON'T cry over lifts EVER. That's just not something I do. In every meet I've ever lifted in, I've always been one of the first lifters, because they usually set up the flights by weight being lifted. This time it seemed like everything was just totally random. There were 6 flights of lifters and I was in the 5th flight.
I didn't start squatting until around 2:30 in the afternoon after I had been there for 5 hours already just stewing in my anxiety. That threw me off a little bit, but once I started warming up my squat and getting into the groove, I started feeling better. I hit my squat opener, which was 155, like it was nothing. My second attempt was 175. I got a little bit stuck but pushed through and decided to take 195 as my third. I missed it. I felt that the spotters jumped the gun a little bit and didn't give me a chance to try to push it up, but looking back at the video I actually shake my head and start to drop back down. I was so frustrated. My squat was the one lift I have been focusing my entire training cycle on, and I went into this meet thinking I was going to kill my squats. Yes, 175 is a 10lb meet PR, but I've hit 185 in the gym. My mom kept asking why I took such a big jump and it upset me so much that I ended up leaving her mid-sentence to run to the bathroom where I proceeded to sob my eyes out for a good 20 minutes. I was so mad at myself and I actually can't believe I cried that much over a missed squat. I still want that 200 and I plan on getting it next time. Squat videos below:
On to bench....everyone knows how I feel about benching. It's stupid and I hate it. My shoulders have been giving me a hard time for a couple of months now, so I really haven't been actively working on my bench at all. I was still benching once a week, but only up to 85 or 90lbs. I hit 95 for the first time since October about 3 weeks ago but didn't touch it again until I attempted it on the platform. My shoulders were KILLING me all day. I think I voodoo-ed them 3 times before I benched. I was lax balling for about an hour. They just hurt, so I knew going into benching that I was not going to do well. I took 85 as my first attempt. My foot cramped up mid-bench but I pushed through and got it. If you watch my left foot in the video, you can see me moving it around then putting it flat. My second attempt was 95 which I should have been able to get but I missed it. And I missed it on my third. This time I didn't even make it to the bathroom, the tears just came out as soon as I walked off the platform. Luckily one my my teammates and good friends was right there and was able to talk me down but benching was definitely the worst part of the day. An 85 bench in the 114 weight class is pathetic. And it's the same number I got back in October. I'm still so upset about it so I'm done talking about it. Here's the video of 85, I'm not even posting the 95 misses:
And finally, deadlifts. Well, luckily I redeemed myself here. I didn't deadlift until about 10:30pm. I was tired, I was sore, but I do. not. miss. deadlifts. I've never missed a deadlift on the Ultimate platform. I had to pull myself together after my disastrous benching. I started warming up my deadlift at 9:30 thinking I'd be going soon, but by the time I actually did start I was completely cold. I hit my opener, 215, easy. I went for 225 next, which was also easy but my back was hurting a lot at this point. I went for 235 as my third and got it. It was a grinder but I should have done 240. Kicking myself now, but at least I got 235. When I deadlift, if I break the floor it will go all the way up. I've never missed a deadlift halfway up. As soon as I felt 235 coming off the floor I knew I had it. That's a 15lb meet PR and 10lb overall PR. I rarely show emotion on the platform (I don't know why, I just get in the zone and put on what some have called a "stonecold bitchface"....sorry guys, I guess I'm just intense), but I was so happy about that lift. You can kind of see the celebration at the end of the video but my dad got an awesome picture. Videos below:
On to my personal numbers. People will tell me I'm being too hard on myself, but this was the worst meet I've ever had. Friday I weighed in at 111.6 lbs, putting me in the 114 weight class, which is what I planned on. I didn't mean to cut that much weight, and I think that might have screwed me a little bit. I wasn't feeling great all day Friday. I couldn't put my finger on it, I just didn't feel like myself. I just figured it was nerves getting the best of me. But on Saturday morning, Aunt Flo came in like a wrecking ball and completely screwed me physically and emotionally (but mostly emotionally). With her came cramps, a dull headache that stayed with me all day no matter how many advil I popped, and overall weakness. I think I spent more time crying in the bathroom at this meet than I did actually lifting....and I DON'T cry over lifts EVER. That's just not something I do. In every meet I've ever lifted in, I've always been one of the first lifters, because they usually set up the flights by weight being lifted. This time it seemed like everything was just totally random. There were 6 flights of lifters and I was in the 5th flight.
I didn't start squatting until around 2:30 in the afternoon after I had been there for 5 hours already just stewing in my anxiety. That threw me off a little bit, but once I started warming up my squat and getting into the groove, I started feeling better. I hit my squat opener, which was 155, like it was nothing. My second attempt was 175. I got a little bit stuck but pushed through and decided to take 195 as my third. I missed it. I felt that the spotters jumped the gun a little bit and didn't give me a chance to try to push it up, but looking back at the video I actually shake my head and start to drop back down. I was so frustrated. My squat was the one lift I have been focusing my entire training cycle on, and I went into this meet thinking I was going to kill my squats. Yes, 175 is a 10lb meet PR, but I've hit 185 in the gym. My mom kept asking why I took such a big jump and it upset me so much that I ended up leaving her mid-sentence to run to the bathroom where I proceeded to sob my eyes out for a good 20 minutes. I was so mad at myself and I actually can't believe I cried that much over a missed squat. I still want that 200 and I plan on getting it next time. Squat videos below:
155:
175:
195 (miss):
On to bench....everyone knows how I feel about benching. It's stupid and I hate it. My shoulders have been giving me a hard time for a couple of months now, so I really haven't been actively working on my bench at all. I was still benching once a week, but only up to 85 or 90lbs. I hit 95 for the first time since October about 3 weeks ago but didn't touch it again until I attempted it on the platform. My shoulders were KILLING me all day. I think I voodoo-ed them 3 times before I benched. I was lax balling for about an hour. They just hurt, so I knew going into benching that I was not going to do well. I took 85 as my first attempt. My foot cramped up mid-bench but I pushed through and got it. If you watch my left foot in the video, you can see me moving it around then putting it flat. My second attempt was 95 which I should have been able to get but I missed it. And I missed it on my third. This time I didn't even make it to the bathroom, the tears just came out as soon as I walked off the platform. Luckily one my my teammates and good friends was right there and was able to talk me down but benching was definitely the worst part of the day. An 85 bench in the 114 weight class is pathetic. And it's the same number I got back in October. I'm still so upset about it so I'm done talking about it. Here's the video of 85, I'm not even posting the 95 misses:
And finally, deadlifts. Well, luckily I redeemed myself here. I didn't deadlift until about 10:30pm. I was tired, I was sore, but I do. not. miss. deadlifts. I've never missed a deadlift on the Ultimate platform. I had to pull myself together after my disastrous benching. I started warming up my deadlift at 9:30 thinking I'd be going soon, but by the time I actually did start I was completely cold. I hit my opener, 215, easy. I went for 225 next, which was also easy but my back was hurting a lot at this point. I went for 235 as my third and got it. It was a grinder but I should have done 240. Kicking myself now, but at least I got 235. When I deadlift, if I break the floor it will go all the way up. I've never missed a deadlift halfway up. As soon as I felt 235 coming off the floor I knew I had it. That's a 15lb meet PR and 10lb overall PR. I rarely show emotion on the platform (I don't know why, I just get in the zone and put on what some have called a "stonecold bitchface"....sorry guys, I guess I'm just intense), but I was so happy about that lift. You can kind of see the celebration at the end of the video but my dad got an awesome picture. Videos below:
215:
225:
235:
So I ended with a 175 squat, 85 bench, and 235 deadlift for a 495 total. Took first place in the Women's Open Raw Amateur 114 division. So so so so sooooooooooooooooooo pissed that I was 5lbs off of a 500 total. Should have gone for the 240 deadlift (or 90 bench, ugh). I wasn't happy with my performance. But I am happy about my deadlifts. Looking back, I have come a far way since October, especially with everything that;'s been going on in my life. I trained alone for this meet. I know I didn't train hard enough. But I fully plan on coming back stronger than ever. So what's my plan now? I'm going to take a step back from heavy lifting for a couple of weeks and do a hypertrophy phase, aka get huge. Then I'll start training again and hopefully compete at the end of the summer or in the fall. I would love to do a meet in the Boston area, I just have to find one! I love competing and I can't wait to do it again. I'm so proud of Zsquad for killing it out there.
Wednesday, April 23, 2014
Pre-Meet Reflection
I've never written a blog BEFORE a meet-I usually always write a meet recap, but I figured circumstances change and this would be a good opportunity to reflect on how far I've come in the past few months.
I'm competing in my 5th full power meet this Saturday, April 26 in Ithaca, NY. It's an Ultimate IPA Powerlifting meet, which are my absolute favorite meets to go to. The energy is insane, there are SO many strong people, and everyone is so supportive of each other. And it's very loud-everyone cheers for everyone else, unlike USA Powerlifting meets I've been to where cheering is actually not ok. This will be the 3rd time I've been to this meet.
This meet is special to me because it's the first one I've trained for completely on my own. 2014 has been a year of change for me. At the end of December, I moved back home to Boston after a rough break-up from my former training partner/coach/person who got me into powerlifting. I touched on this topic a little in one of my very first posts....A lot of people thought that he was the only reason I was lifting, when the reality was I fell in love with the sport. There was no way I was giving it up. However, I don't have anyone to train with at home, I don't have a coach, and I don't have a powerlifting gym anywhere near me. The first few weeks I was home I was having a really hard time. I couldn't find a gym I liked, I was scared to lift alone, and I was eating really really badly. I felt like shit all the time and I was so tired from working and commuting super early. After the holidays, I just decided to get my shit together. Not really sure why, I just did. I knew I wanted to compete in April, and I knew I had a lot of work to do. Since my last meet in October, I had been running a rehab program that meant I wasn't deadlifting, benching, or back squatting (front squats only). I pretty much started back up from the beginning. My first day back to squats I could only work up to 115. I felt like I had taken massive steps backwards, and I remember crying the entire way home after that first day back in the gym.
I'm proud to say I've stuck with my training and made serious strides. I was hitting rep PRs after just a few weeks back, and then hit a massive squat PR in Cortland. I attended seminars, something I would have been way too intimidated to do a year ago. I changed up my training after hearing what Caitlyn Trout had to say. In January I started doing the IIFYM diet and it's the only thing that's worked for me. I hit my competition weight when I was 10 weeks out and have been training at it ever since. This will be the first meet that I haven't had to actively cut weight for. And I know that training at my competition weight has made me a lot stronger. I did decide that I want to work with a coach after this meet. Before I do that, I'm probably going to do a hypertrophy phase to add some base muscle. I've never done that before, and God knows I didn't have any muscle when I started lifting (thank you ballet). Once I move into Boston (hopefully September), I'm going to look into training at TPS. Environment makes a big difference, especially for me since lifting is so mental for me. It will be great to be around other strong people.
I'm going into this meet with an open mind. I know the numbers I want to hit, and if I do, great. If I don't, I'm not going to beat myself up about it. I know my training was sporadic. I know I didn't exactly do the right things. I definitely didn't train as hard as I could have. This meet is for me. I need to prove to myself that I can do this, and I that can do it on my own. It definitely wasn't easy, and I thought about giving up more than once. Training alone sucks A LOT. But it just makes me work against my own worst enemy-myself. And I'm grateful to the community I've found in Cortland who have been so supportive and helpful to me from afar. I can't wait to lift with them and kill it as a team this weekend! (relax IC people....this changes nothing. I'm an Ithaca girl and always will be).
"I've worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, and I will not let myself down." -Mia Hamm
I'm competing in my 5th full power meet this Saturday, April 26 in Ithaca, NY. It's an Ultimate IPA Powerlifting meet, which are my absolute favorite meets to go to. The energy is insane, there are SO many strong people, and everyone is so supportive of each other. And it's very loud-everyone cheers for everyone else, unlike USA Powerlifting meets I've been to where cheering is actually not ok. This will be the 3rd time I've been to this meet.
This meet is special to me because it's the first one I've trained for completely on my own. 2014 has been a year of change for me. At the end of December, I moved back home to Boston after a rough break-up from my former training partner/coach/person who got me into powerlifting. I touched on this topic a little in one of my very first posts....A lot of people thought that he was the only reason I was lifting, when the reality was I fell in love with the sport. There was no way I was giving it up. However, I don't have anyone to train with at home, I don't have a coach, and I don't have a powerlifting gym anywhere near me. The first few weeks I was home I was having a really hard time. I couldn't find a gym I liked, I was scared to lift alone, and I was eating really really badly. I felt like shit all the time and I was so tired from working and commuting super early. After the holidays, I just decided to get my shit together. Not really sure why, I just did. I knew I wanted to compete in April, and I knew I had a lot of work to do. Since my last meet in October, I had been running a rehab program that meant I wasn't deadlifting, benching, or back squatting (front squats only). I pretty much started back up from the beginning. My first day back to squats I could only work up to 115. I felt like I had taken massive steps backwards, and I remember crying the entire way home after that first day back in the gym.
I'm proud to say I've stuck with my training and made serious strides. I was hitting rep PRs after just a few weeks back, and then hit a massive squat PR in Cortland. I attended seminars, something I would have been way too intimidated to do a year ago. I changed up my training after hearing what Caitlyn Trout had to say. In January I started doing the IIFYM diet and it's the only thing that's worked for me. I hit my competition weight when I was 10 weeks out and have been training at it ever since. This will be the first meet that I haven't had to actively cut weight for. And I know that training at my competition weight has made me a lot stronger. I did decide that I want to work with a coach after this meet. Before I do that, I'm probably going to do a hypertrophy phase to add some base muscle. I've never done that before, and God knows I didn't have any muscle when I started lifting (thank you ballet). Once I move into Boston (hopefully September), I'm going to look into training at TPS. Environment makes a big difference, especially for me since lifting is so mental for me. It will be great to be around other strong people.
I'm going into this meet with an open mind. I know the numbers I want to hit, and if I do, great. If I don't, I'm not going to beat myself up about it. I know my training was sporadic. I know I didn't exactly do the right things. I definitely didn't train as hard as I could have. This meet is for me. I need to prove to myself that I can do this, and I that can do it on my own. It definitely wasn't easy, and I thought about giving up more than once. Training alone sucks A LOT. But it just makes me work against my own worst enemy-myself. And I'm grateful to the community I've found in Cortland who have been so supportive and helpful to me from afar. I can't wait to lift with them and kill it as a team this weekend! (relax IC people....this changes nothing. I'm an Ithaca girl and always will be).
"I've worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, and I will not let myself down." -Mia Hamm
Monday, April 21, 2014
Last Heavy Week
So last week was my last heavy week before deloading this week. I actually hit some big numbers which I was super excited about! My workouts just consisted of the lift-I did zero accessory work this week. Focused on getting the movement patterns right and getting my muscles used to it. Here were my numbers:
Squat
45x5, 95x3, 115x1, 135x1, 155x1, 175x1
Deadlift
95x5, 135x2, 155x1, 175x1, 195x1, 215x1, 225x1 (PR)
Bench
45x5, 65x2, 75x1, 85x1, 90x1
Planned attempts are:
Squat: 165-185-200
Bench: 85-95-105
Deadlift: 215-225-240
Obviously, those could change depending on what happens and how I'm feeling come meet day. I do feel pretty good about everything, probably the best I've ever felt going into a deload week. This week I'm planning on hitting squat and bench openers either today or tomorrow, then doing a quick and dirty plyo workout Wednesday to prime my CNS. I drive up to Ithaca Thursday afternoon, and weigh-in Friday! Weight was 115.2 this morning, so I should be ok. I'm carb depleting this week just to make sure I get down to 114 or less (I like to have a little wiggle room). Easter was tough yesterday, I couldn't really indulge in any desserts or candy and if you know my family, you know how hard it was for me! But missing out on a few cookies and cakes is absolutely worth it.
Below is a video of my 175 squat. I'll be writing a pre-meet reflection this week so look out for that!
So there was no one around to spot me for this....so I just said, fuck it, I'll try it anyways. Yes, I got stuck, but I HAD to keep pushing through it and stand back up. And I'm so proud of myself for doing that! Learning to push through that sticking point has been hard for me! Working hard every day!
Squat
45x5, 95x3, 115x1, 135x1, 155x1, 175x1
Deadlift
95x5, 135x2, 155x1, 175x1, 195x1, 215x1, 225x1 (PR)
Bench
45x5, 65x2, 75x1, 85x1, 90x1
Planned attempts are:
Squat: 165-185-200
Bench: 85-95-105
Deadlift: 215-225-240
Obviously, those could change depending on what happens and how I'm feeling come meet day. I do feel pretty good about everything, probably the best I've ever felt going into a deload week. This week I'm planning on hitting squat and bench openers either today or tomorrow, then doing a quick and dirty plyo workout Wednesday to prime my CNS. I drive up to Ithaca Thursday afternoon, and weigh-in Friday! Weight was 115.2 this morning, so I should be ok. I'm carb depleting this week just to make sure I get down to 114 or less (I like to have a little wiggle room). Easter was tough yesterday, I couldn't really indulge in any desserts or candy and if you know my family, you know how hard it was for me! But missing out on a few cookies and cakes is absolutely worth it.
Below is a video of my 175 squat. I'll be writing a pre-meet reflection this week so look out for that!
Wednesday, April 9, 2014
Deadlifts 4/7
So since my week was a little messed up last week, I didn't have a chance to deadlift. I deadlifted on Monday of this week instead. I'll be squatting Thursday and benching Saturday, then it's back to normal workouts for me. Only a few weeks left until the meet!
So I decided that from now until the meet I'm only going to be working with single reps. I only have to lift it once on the platform, so that's what I'm going to do in the gym. I started this workout with the idea in my head that I wanted to at least go up to 200. I haven't touched anything over 185 since October for deadlifts, and I probably should before attempting it at the meet. My current dead PR is 220, and I'm hoping to hit 235+ at the meet. I warmed up with m y usual wamr-up and the breathing exercises I learned over the weekend. And I was able to go up to 215! I didn't feel any severe back pain until 195. Usually I start feeling it after 135. So I was feeling pretty good about this workout!
Deadlifts
10x95, 5x135, 1x155, 1x175, 1x195, 1x205, 1x215
Conventional Deadlift
3x5x135
Weighted Hip Thruster
3x10
Lat Pulldown
3x10
KB Swings
3x10
SLDL
3x10
Hip Circle
3x5, 10 second holds
Back Extension
3x15
Dead Bug
3x8
Here's a video of 215:
Definitely slow, but I can definitely go heavier.
Another thing I'm doing until the meet is keeping my numbers written on my wrist. Everyone knows how much I always preach about the mental aspect of lifting, but this will force me to have those numbers in mind and force me to imagine myself hitting them. So if you see me over the next few weeks and I have these numbers on my wrist that's why!
So I decided that from now until the meet I'm only going to be working with single reps. I only have to lift it once on the platform, so that's what I'm going to do in the gym. I started this workout with the idea in my head that I wanted to at least go up to 200. I haven't touched anything over 185 since October for deadlifts, and I probably should before attempting it at the meet. My current dead PR is 220, and I'm hoping to hit 235+ at the meet. I warmed up with m y usual wamr-up and the breathing exercises I learned over the weekend. And I was able to go up to 215! I didn't feel any severe back pain until 195. Usually I start feeling it after 135. So I was feeling pretty good about this workout!
Deadlifts
10x95, 5x135, 1x155, 1x175, 1x195, 1x205, 1x215
Conventional Deadlift
3x5x135
Weighted Hip Thruster
3x10
Lat Pulldown
3x10
KB Swings
3x10
SLDL
3x10
Hip Circle
3x5, 10 second holds
Back Extension
3x15
Dead Bug
3x8
Here's a video of 215:
Definitely slow, but I can definitely go heavier.
Another thing I'm doing until the meet is keeping my numbers written on my wrist. Everyone knows how much I always preach about the mental aspect of lifting, but this will force me to have those numbers in mind and force me to imagine myself hitting them. So if you see me over the next few weeks and I have these numbers on my wrist that's why!
15 Minutes of Instagram Fame
I got reposted by Juggernaut Training Systems yesterday as part of their Iron Woman campaign!! So exciting!
My post said:
"I transitioned from classical ballet to powerlifting about 2 years ago and I've never looked back. I love dancing, but lifting has given me a new level of self-confidence. I love what it's done for my body and my strength. I love being able to hit the gym after work and push myself to a point I never thought I would get to. Hitting PRs is the best feeling in the world! I'm about to compete in my 5th powerlifting meet and I can't wait! #EmbraceYours #barrestobarbells #juggernaut #ironwoman"
Monday, April 7, 2014
Cortland Recap
So this weekend I went out to Cortland for the first annual SUNY Cortland Strength and Conditioning Symposium. It was a really cool event! There were 5 speakers on Saturday talking about a variety of topics. I learned a lot and I'm so glad I made the trip out there!
When I arrived Friday night, I had the opportunity to lift with John Gaglione, a powerlifting coach based out of Long Island. I went to his gym for the Caitlyn Trout seminar a few months ago, and have been in touch with him ever since. He helped me out sooooo much on Friday! He showed me a bunch of exercises for my core and breathing that will hopefully help with my back pain during deadlifts. The breathing exercises were hard! It's amazing how little I was focusing on my breath before. And when I did focus on it, it made such a big difference!
I really wanted to PR my squat, but going into the workout I was feeling pretty shitty. I woke up Friday at 4am, worked 5:30am-noon, then drove 5.5 hours out to Cortland. I was in rough shape by the time I got there. But I took a quick power nap and took my pre-workout and hit the gym. I told John about how lifting is mostly mental for me. We decided that we weren't going to talk about numbers at all. He just loaded the plates, and I squatted. Turns out I PR'd 3 times in a row! Its amazing how I can tell myself it's a light weight when I don't actually know the weight. I didn't even know what numbers I hit until after I was completely done squatting. I hit a 20 pound PR which is massive for me, and something I've been trying to do for MONTHS. I was so pumped, especially since I wasn't feeling well! John's advice about breathing helped so much and it's definitely something I'll continue to work on. Here is my squat workout from Friday night:
Squats
95x5, 125x2, 155x1, 165x1, 170x1 (PR), 180x1 (PR), 185x1 (PR)
Front Squats
95x5, 105x5, 95x5
Back Extension
3x15
Hip Circle
3x5, 10 sec holds
Dead Bug
3x6 each side
So my main assistance movement was front squat, followed by an exercise for my back, "side butt", and core. I can't even begin to describe how sore I was on Saturday! Everything was hurting. But it was definitely a good thing! I also met a bunch of other people who are on the lifting team, and everyone was super nice and supportive of each other. As much as I hate to admit it, I had a great time at Cortland, and I can't wait to get back up there for my meet in a few weeks (at least the meet is in Ithaca!). Also shout out to my good friend Joe for being an awesome host and letting me stay at his house! Squat videos below!
When I arrived Friday night, I had the opportunity to lift with John Gaglione, a powerlifting coach based out of Long Island. I went to his gym for the Caitlyn Trout seminar a few months ago, and have been in touch with him ever since. He helped me out sooooo much on Friday! He showed me a bunch of exercises for my core and breathing that will hopefully help with my back pain during deadlifts. The breathing exercises were hard! It's amazing how little I was focusing on my breath before. And when I did focus on it, it made such a big difference!
I really wanted to PR my squat, but going into the workout I was feeling pretty shitty. I woke up Friday at 4am, worked 5:30am-noon, then drove 5.5 hours out to Cortland. I was in rough shape by the time I got there. But I took a quick power nap and took my pre-workout and hit the gym. I told John about how lifting is mostly mental for me. We decided that we weren't going to talk about numbers at all. He just loaded the plates, and I squatted. Turns out I PR'd 3 times in a row! Its amazing how I can tell myself it's a light weight when I don't actually know the weight. I didn't even know what numbers I hit until after I was completely done squatting. I hit a 20 pound PR which is massive for me, and something I've been trying to do for MONTHS. I was so pumped, especially since I wasn't feeling well! John's advice about breathing helped so much and it's definitely something I'll continue to work on. Here is my squat workout from Friday night:
Squats
95x5, 125x2, 155x1, 165x1, 170x1 (PR), 180x1 (PR), 185x1 (PR)
Front Squats
95x5, 105x5, 95x5
Back Extension
3x15
Hip Circle
3x5, 10 sec holds
Dead Bug
3x6 each side
So my main assistance movement was front squat, followed by an exercise for my back, "side butt", and core. I can't even begin to describe how sore I was on Saturday! Everything was hurting. But it was definitely a good thing! I also met a bunch of other people who are on the lifting team, and everyone was super nice and supportive of each other. As much as I hate to admit it, I had a great time at Cortland, and I can't wait to get back up there for my meet in a few weeks (at least the meet is in Ithaca!). Also shout out to my good friend Joe for being an awesome host and letting me stay at his house! Squat videos below!
170:
180:
185: (depth was close here, but at least I stood up!)
Friday, April 4, 2014
Bench Day 4/3
I almost skipped this workout today but I'm so glad I didn't...sometimes you just have to push yourself! I wasn't feeling great going into it but I felt much better after I left the gym!!
Bench Press
Bench
10x45, 8x55, 6x65, 4x75, 2x85, 1x90
3x6x65
22x45 (ended with AMRAP with just the bar)
Cable Fly
3x10
Mid-Row
3x10
Hammer Curl
3x10
Tricep Push-down
3x10
TRX Fallout
3x10
TRX Knee Tuck
3x10
TRX Scissors
3x10
TRX Side to Side
3x10
Didn't have a ton of time today because I was filling in at my old job last night. And I had a bunch of errands to run in preparation for this weekend, so I just hit some quick accessory work and core work before calling it a day. I'm heading to Cortland this weekend for a Strength and Conditioning Symposium. I'm also squatting there Friday night, so check back for (hopefully) PRs! I'm super excited, it should be great! Even though I feel like I'm cheating on Ithaca by going to Cortland...lol!
Hope everyone has a fantastic weekend, and I'll update on the Symposium probably Sunday!
Bench Press
Bench
10x45, 8x55, 6x65, 4x75, 2x85, 1x90
3x6x65
22x45 (ended with AMRAP with just the bar)
Cable Fly
3x10
Mid-Row
3x10
Hammer Curl
3x10
Tricep Push-down
3x10
TRX Fallout
3x10
TRX Knee Tuck
3x10
TRX Scissors
3x10
TRX Side to Side
3x10
Didn't have a ton of time today because I was filling in at my old job last night. And I had a bunch of errands to run in preparation for this weekend, so I just hit some quick accessory work and core work before calling it a day. I'm heading to Cortland this weekend for a Strength and Conditioning Symposium. I'm also squatting there Friday night, so check back for (hopefully) PRs! I'm super excited, it should be great! Even though I feel like I'm cheating on Ithaca by going to Cortland...lol!
Hope everyone has a fantastic weekend, and I'll update on the Symposium probably Sunday!
Subscribe to:
Posts (Atom)