Weekly Training Recap: December 14th- December 20th 2014

Sunday, December 14th, 2014

OFF

Monday, December 15th, 2014

Front Squat: 45X8, 135X4, 185X3, 225X1, 245X1… 265X2X5

Back Extensions: 25X4

Split Squats: 20X3

Chin-ups: 6/5/4/3/3/3/3

*Stretch, foam roll, physio

Tuesday, December 16th, 2014

Bench Press: 45X10, 95X6, 135X4, 155X2… 175X10X3

Pendlay Row: 115X10X3

Dips: 10/8/8

Cable Row: 50X15X3

DB Rear Delts: 10X100

DB Hammer Curls: 30X12X3

Wednesday, December 17th, 2014

Deadlift (deficit): 135X6, 225X4, 275X3, 315X2(added belt), 365X1… 405X2X5

Back Extensions: 25X4

Extra Wide Walking Lunges: 12X4

*Stretch, physio

Thursday, December 18th, 2014

Bench Press: 45X8, 95X6, 135X4, 185X1… 205X3X5

AMRAP(155lbs)= 15

Wide Grip Upright Row: 90X12X3

DB OH Press: 40X12/10/10X3

Laterals: 10X100

DB Tri Press-ups: 25X12X3

Friday, December 19th, 2014

Back Squat (CAT): 45X8, 135X6, 185X4, 225X2, 255X1… 280X3X8 time: 19:06

1 Legged Leg Extensions: 60X15X3

Hamstring Curls: 100X15, 105X12X2

High Rows: 60X15X3

Saturday, December 20th, 2014

Stairs 20 minutes

*Stretch, foam roll, physio

Monday’s front squats were smooth, they were definitely a far cry from easy but they moved well. I’m going to throw my belt on starting next week. Looking forward to seeing what I can work up to in the next month or so.

Tuesday’s bench felt much better than last week. I think I’m finally starting to get used to the volume; everything felt solid and I’m looking forward to hitting some rep PR’s in the next couple of weeks!

Wednesday’s deadlifts felt much better than last week’s. Everything felt fast and smooth!

Thursday’s bench felt great. I’m starting to get used to un-racking the weight myself and today felt the best to date and I did more volume. I’m definitely moving in the right direction.

Friday’s squat day went alright. I was feeling a little drained so my squats could have been faster. Overall, it wasn’t great but wasn’t awful, next time I will make sure to eat a little more beforehand. I’m looking forward to resting this weekend.

Weekly Training Recap: December 7th- December 13th, 2014

Sunday, December 7th, 2014

OFF

Monday, December 8th, 2014

Front Squat: 45X8, 135X4, 185X3, 225X1… 255X3X4

Chin-ups: 6/5/4/5/3/3

Split Squats: 20X3

Back Extensions: 20X3

Cable Row: 50X15X3

Tuesday, December 9th, 2014

Bench Press: 45X8, 95X6, 135X4, 155X1… 170X12/11/10

Pendlay Rows: 90X15X3

DB Press: 45X15, 50X15, 50X10

Dips: 5X5

DB Rear Delts: 10X100

DB Hammer Curls: 30X12X3

Wednesday, December 10th, 2014

Deadlift (deficit): 135X6, 225X4, 275X3, 315X2(added belt), 365X1… 385X3X5

Back Extension: 25X3

Wide Walking Lunges: 15X3

Thursday, December 11th, 2014

Bench Press: 45×8, 95X6, 135X4, 165X2, 185X1… 205X2X6… AMRAP(150)= 12

Wide Grip Upright Row- 90X12X3

DB Seated OH Press: 40X10, 40X8X2

Laterals: 10X100

DB Hammer Curls: 30X10X3

Cable Tri Ext: 52.5X15, 57.5X15X2

Friday, December 12th, 2014

Back Squat (CAT): 275X5X5= 18:07

Pull-ups: 4/4/4/3/4/3

Leg Extensions: 80/90/100X20

Leg Curls: 95X15X3

Saturday, December 13th, 2014

Bike: 20 minutes

Rower 2000m time: 9:47

*Strech, foam roll, physio

Monday’s front squats were a little rough. I was still recovering from the previous week and for some reason my knee was killing me. Conveniently, I also forgot my knee sleeves… I got through all the sets but they could have moved faster.

Tuesday’s bench went relatively well, I was aiming for 170X12X3 but fell short… it’s going to take a while to get used to the volume again.

Wednesday’s deadlift was rough. I was aiming for 385X5X5 off a deficit but after the first rep on the first set there was no way. This was my first time deadlifting since the meet. I’m hoping this gets a better as the weeks go.

Thursday’s bench was easy, no complaints, everything felt smooth and fast. I’m already getting used to no hand off which is a plus.

Friday’s squats were easy and fast, no complaints, everything felt awesome.

Saturday, I felt like a turned into the cardio queen. In the morning I rowed 2000m and did the bike and in the afternoon, dare I say… I was convinced by a couple of my clients I needed to do Zumba so yeah… enough said there, NEVER AGAIN.

Looking forward to conquering next week and having the day off everything on Sunday!

Weekly Training Recap: November 30th- December 6th 2014

Sunday, November 30th, 2014

Competed in Hamilton @ Ontario Classic Provincial’s

Monday, December 1st, 2014

OFF

Tuesday, December 2nd, 2014

Bench Press: 45X10, 95X6, 135X3… 165X12X3 (second set was a soft lockout on the last rep)

Pendlay Rows: 90X15X3

Seated Cable Row: 35X15X3

Dips: 8/8/6/5

DB Rear Delts: 7.5X100

Hammer Curls: 30X12X3

Rower 1000m time: 4:54

Wednesday, December 3rd, 2014

Front Squat: 45X8, 135X5, 185X3, 225X1… 245X4X5… burst all blood vessels in my hands on 3rd set

Chin-ups: 5/4/4/4/4/3

Back Ext: 25X4

Wide Grip Upright Row: 90X10X3

Split Squats: 20X3

Thursday, December 4th, 2014

Bench Press: 45X10, 95X6, 135X4, 165X3, 185X1… 205X1X8 (paused)

Bench Press (AMRAP 145lbs)= 15

Barbell Row: 135X15/15/12

DB OH Press: 35X15/10/8

Laterals: 7.5X100

DB Tri Press-ups: 30X12X3

Friday, December 5th, 2014

Back Squat (CAT/Beltless): 45X8, 135X5, 185X3, 225X2, 245X1… 270X3X8 time: 18:06

Pull-ups: 5/3/4/3/3/3

Leg Extension: 80X20, 90X15X2

Hamstring Curl: 85X15X3

Saturday, December 6th, 2014

Bike: 20 minutes (SS)

*Physio, Stretch, Foam Roll

Monday, I drove home and it took about 5.5 hours, I had a bunch of stuff to catch up on for the week so I didn’t make it into the gym. I re-vamped my program for the next while and I’m excited to put it into action; big things to come!

Tuesday was my first day back at the gym. I still feel like I got hit by a truck; my entire back was lit up before I even started, which made for an interesting bench session. It was hard to get into position benching but I managed to finish the day feeling pretty damn good. Though the workout was definitely far from easy I know the volume is going to take some getting used to.

Wednesday was a rough day. I’m still extremely sore from Sunday and yesterday’s workout. Front squats were extremely hard since my back is extremely tight I couldn’t get in a good position which caused me to lean forward. The bar came forward on me, putting all the pressure straight on my hands which burst almost every single blood vessel in both hands. I was supposed to do 245X4X6 but I couldn’t get my hand to bend on the last set so I called it on the fifth set.

Thursday I was feeling sore from head to toe… Luckily everything felt solid and I managed to get a good pump going on. I’m feeling pretty good!

Friday I was still feeling beat up from the entire week. I would have finished my squatting faster except I bumped into an old school mate and we chatted for a short period of time. Squatting felt okay, not great and not awful. I’m looking forward to feeling somewhat normal again next week.

Saturday there was some light cardio done and rolling/stretching/foam rolling to loosen up for next week. Looking forward to having the day off on Sunday and starting fresh Monday!

Meet Reflection: Ontario Classic Provincial’s 2014

I competed at “The Ontario Classic Provincial’s 2014” this past weekend in Hamilton. I entered last minute about a month ago since I was unsure if my lower back could handle competing. Back in May I had an unbearable pain in my lower back, it hurt to do anything and everything. I was frustrated and angry that I was nowhere close to where I was about a year ago; Frustrated to the point where I was contemplating if I should stop powerlifting. As ridiculous as this sounds now, I really was at my breaking point; months of everything feeling just awful and being too stubborn to get it checked out doesn’t make a happy camper. (Especially being an over dramatic, stubborn estrogen raging female, yes we can all be, I admit it!)

Instead of quitting I decided to get my back check out, when the X-ray came back it showed I had degenerative change in my L5-S1, basically my spine on my right side is deteriorating. I was told having this condition at 22 years old is very uncommon and they recommended I stop lifting as a whole. Honestly, I highly considered it at the time but they recommended I try physiotherapy. At first, I rolled my eyes and thought to myself sarcastically “yeah right, because that will help…” I ignored the suggestion at first and continued to lift in pain until it got so bad that I made an appointment. This was probably one of the best decisions I’ve ever made. In a month my back felt almost 100% back to normal again and I was able to lift again without pain. It’s amazing how a few simple movements can make the world of differences.

After I got my back situation sorted out I was faced with emotional and mental disruptions and it took a toll on my training leading up to the competition. It got to the point where I was barely eating, sleeping and missing training; I was highly considering dropping out of the competition 2 weeks out. Thankfully I didn’t and everything sorted itself out; I truly believe everything happens for a reason. If it weren’t for my support system I don’t think I would have stepped on the platform this past weekend; so thank you friends, family and boyfriend, you all helped make this possible for me and I appreciate each and everyone of you.

Asides from my sob story, the main reason I wanted to do this competition was to redeem the number 1 spot in Canada which Rhaea Stinn currently holds with a squat of 178.5kg(392.7lbs), a bench of 112.5kg(247.5lbs) and a deadlift of 189kg(415.8lbs) at a body weight of 71kg(156.2lbs) for a total of 480kg(1056lbs) and a wilks score of 472.9. This meant I had to hit a total of 540kg(1188lbs) to take the number one spot and I would have had to have a perfect 9/9 day ending with a 205kg(451lbs) squat, a 107.5kg-110kg(236.5-242lbs) bench and a 230-235kg(507-517lbs) deadlift weighing in between 87-88kg(191-194lbs).

Sadly, I fell short of my goal by 7.5kg(16.5lbs). I finished the day weighing in at 87.1kg(191.6lbs) with a total of 532.5kg(1171.5lbs) and wilks score of 466.74 landing me with the #2 spot in Canada.

My squats went relatively well, I went 2/3 hitting a 190kg(418lbs)-200kg(440lbs)-205kg(451lbs) missed but it was close and I know I will hit it plus some next competition.

My benches, as usual sucked. Though it was my most confident lift going into the competition it fell short come game time. I went 102.5kg(226lbs)miss- 102.5kg(226lbs)- 105kg(231lbs) miss. My first attempt the hand off through my position off and I couldn’t recover, I came back on my second and got it and my last attempt wasn’t even close, it just wasn’t there. I know what I need to change this time around with my training.

My deadlifts, went well, just not what I was hoping for. I went 220kg(485lbs)- 230kg(507lbs)- 237.5kg(523lbs) miss. My second attempt was harder than I was expecting and I gave up too early on my third attempt. I had to pull my last attempt to get the #1 spot but all I could think about while I was pulling was my back. It was pretty beat up from the other 2 lifts and I’m happy I didn’t go through with it because I think I may have crippled myself.

All in all I’m happy with my performance, though I didn’t get the total I went for I learned a lot throughout this entire experience and that’s what counts. I came out with a PR bench, PR deadlift and PR total so I really can’t complain. I also had the pleasure of meeting Rhaea in person for the first time and it drove me even harder to do my best since I knew she was watching; she really keeps me on my toes. I also got to meet the almighty Kim Walford who’s not only an amazing lifter but an amazing person; she gave me words of wisdom and lots to think about over the next couple of months.

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Overall, I met some great people, made some new friends and had an awesome time. Congratulations to all the lifters who competed this past weekend and thank you Linda McFeeters and OPA Powerlifting for organizing and putting on such a fantastic and well run competition.

Weekly Recap: November 23rd- November 29th, 2014 (De-load)

Sunday, November 23rd, 2014

OFF

Monday, November 24th, 2014

I forgot my gym clothes at home so when I got home I did my stairs 50 times (up & down) and it took me 15 minutes. It was definitely harder than the Stairmaster; I was dying just as much if not more.

I did my physio, foam rolling and stretching afterwards as well. I’m definitely not loving this de-loading business so far… All I wanted to do is squat heavy; I just keep telling myself less than a week, less than a week.

Tuesday, November 25th, 2014

Back Squat: 45X8, 135X6, 185X4, 225X2… 265X8X3

Split Squats: 15X3

Back Extension: 20X3

TA’s: 10X3

Everything felt fast and easy. Having o aches or pains was a definite plus.

Wednesday, November 26th, 2014

Bench Press: 155X8X3

Incline Push-ups: 15/15/10

Dips: 5X3

DB Bent Over Rear Delts: 15X12X3

Hammer Curls: 30X8X3

Cable Tri- Ext: 52.5X12X3

Thursday & Friday, November 27th– 28th, 2014

Bike: 25 minutes

*Foam Roll/Stretch/Physio

Saturday, November 29th, 2014

OFF

It’s been a challenging week at work so far. I’m feeling drained and pretty tired, I’m looking forward to not having to work on Saturday and preparing myself for Sunday.

My last real workout was today, everything felt fast and easy, as it should. For Thursday and Friday I’m planning on doing some steady state cardio, foam rolling, stretching and physio before the drive up to Hamilton on Saturday.

4 days until I get to hit the platform, I’m looking forward to smashing some PR’s this weekend.

Weekly Training Recap: 1 Week Out From Ontario Provincial’s!

Sunday, November 16th, 2014

OFF

Monday, November 17th, 2014

Back Squat:45X8, 135X6, 185X4, 225X3(added sleeves), 275X3(added belt), 315X2, 345X1, 375X1, 405X1… 420X1X3

Heavy Walkout: 455X1 (10s)… practised breathing and holding

Split Squats: 15X3

Back Extensions: 20X3

TA’s: 10X3

Tuesday, November 18th, 2014

Bench Press: 45X10, 95X6, 135X4, 185X3, 205X2… 225X1X3 (comp pause)

Bench Press (DS): 205X2X3

Dips: 10/8/10

DB Flys: 25X12X3

Standing Bent Over DB Rear Delts: 5X100 (30/25/25/10/10)

Laterals: 5X100 (50/20/10/10/10)

Hammer Curls: 25X15X3

Wednesday, November 19th, 2014

Deadlift: 135X6, 225X4, 275X3 (add belt), 315X2, 365X1… 415X3X3

Back Extensions: 20X3

TA’s: 10X3

*foam roll, stretch, physio

Thursday, November 20th, 2014

Bench Press: 45X10, 95X6, 135X3… 185X4X4

Incline Push-ups: 15X3

Cable Row: 60X10X3

Cable Tri Ext: 52.5X15X3

DB Hammer Curls: 25X10X3

Friday, November 21st, 2014

30 minutes on the Stairmaster (SS)

*Foam roll, Stretch & physio

Saturday, November 22nd, 2014

OFF

Monday I practised what I had planned for my squat opener. It felt heavier than I would have liked, but I know it’s because I was really slacking last week due to some personal reasons, I was happy that I was able to do it 3X without it being too hard but it should have definitely moved faster than it did, I may open slightly lighter depending how I’m feeling next week. I also walked out what I’m planning to squat at the meet, it didn’t crush me so that was a bonus. It was definitely heavy but I know I will have it in me! I’m looking forward to stepping on the platform next weekend!

Tuesday I practised my planned bench opener. My groove felt off today most likely due to being sore as hell from squatting yesterday; I was feeling physically beat up this morning. Everything went okay once I got to my working weight but once again it wasn’t as speedy as I would have liked. I know the day of I will move it much faster. I need to rest, be mobile and I will be ready come game day.

Wednesday I was still sore as hell from squatting on Monday. Luckily, I did my last heavy deadlift workout two weeks ago. 415X3X3 felt fast and easy, everything felt smooth even though I was incredibly sore. Looking forward to competing next weekend!

Thursday was a quick and easy day. All reps felt fast and easy and I aimed to get blood flow in my upper half while getting a mini pump on. Feeling pretty good!

Friday, I died a little doing cardio and managed to feel much more mobile after a relatively grueling week. 1 week until Provincial’s, feeling excited!

Weekly Training Recap: November 9th- November 15th 2014

Sunday, November 9th, 2014

Back Squat: 45X10, 135X6, 185X4, 225X3 (sleeves on), 275X3 (belt on), 315X2, 345X1, 365X1, 385X1… 395X2X2

Walk Outs: 425, 455, 455 (first one was very shaky and I tripped on my shoe lace, yes I only me… so I took it again and it felt more solid)

Back Ext- 20X3

*Strech, foam roll, physio

Monday, November 10th, 2014

OFF

Tuesday, November 11th, 2014

Bench Press: 45X8, 95X6, 135X4, 185X2… 205X2X5(comp pauses)

Bench Press (AMRAP 135lbs)= 22 reps

Dips: 10/8/8

DB Bent Over Rear Delts: 7.5X100

Laterals: 5X100

Hammer Curls: 30X12/10/10

Wednesday, November 12th, 2014

OFF

Thursday, November 13th, 2014

Deadlift: 135X6, 225X4, 275X3, 315X2 (add belt), 365X1… 405X2X5

Extra Wide Walking Lunges: 15X4

Back Extensions: 20X3

Friday, November 14th, 2014

Bench Press: 45X12, 95X6… 135X10X4

Wide Grip Upright Row: 90X10X3

Seated DB OH Press: 35X12X3

Dips: 8X3

Laterals: 5X100

DB Standing Rear Delts: 5X100

DB Tri Press-ups: 25X12X3

Hammer Curls: 30X12X3

Saturday, November 15th, 2014

OFF

Sunday went much better than I had anticipated. Since my stress has been through the roof and I’ve been in the dumps it’s made it extremely hard for me to get more than 5 hours of sleep let alone eat. It was a rough week and I’m trying to take it day by day. I’m going to get through this, for better or for worse! I’m looking forward to stepping on that platform in the next couple of weeks!

Tuesday’s bench went great. I went relatively light and just worked on speed and pauses. No complaints in this department.

Thursday’s deadlift felt alright; it was meh really, not hard but not easy. I wasn’t in the right head space, it was hard to keep food down and I was lacking sleep. I didn’t really expect anything greater in all honesty; I was my own worst enemy that day.

Friday was I good pump day, I was feeling better and really just aimed to get blood flow in certain areas to loosen up and feel good.