Week 15 Training – At least I know I’m a Mess

Week 15 Training – At least I know I’m a Mess

Jun 24, 2013

This past week, I had a friend ask me “So is this the part of your training right before a meet when you start sabotaging yourself?”



“Probably not for another week or so…..”

I have a very love/hate relationship with my friends some days.  I love that they’re always supportive.  I hate that they’re wise to so much of my bullshit.  And it is that time in my training.  Close enough to a meet for me to start worrying over stuff I can’t do anything about and agonizing over the belief that I could be doing more to get ready.  Luckily for me, most of this sabotage takes the form of bad dietary choices (Hello, ice cream!) and the occasional cranky obsessive day in the gym.  So not too destructive over all (except to my wilks score) but generally annoying to the people around me.


Squats this week were 1 set at 310 for as many reps as possible but at least 6.  Warm ups were 45 x 5, 135 x 5, 185 x 5, 225 x 5, and 275 x 3.  I hit 9 at 310 and felt like I could have gotten 10 or 11 but my shoulders started to go numb and I just wasn’t confident that I could keep control of the bar.  As irritating at it is, this isn’t really the time for me to do something stupid and end up hurt.  Also, I was no where near done squatting for the day.  Follows that up with 5 x 5 high bar squats increasing weight ever set.  Sets were 185, 225, 250, 275, and 300.  My hips are still a little tight but on the whole, all of this felt pretty good.

Assistance:  3 rounds of 12 box step ups (BW, 10lbs, 20lbs), 25 sit-ups and 20 seconds of 100% Airdyne.  At this point the box step ups are with whatever weight I can get away with without compromising my form.  That means they’re generally pretty pathetic.


Tell me that isn’t sad…….



I was the only one that showed up for Prowler Wednesday and that might have been for the best.  I realized as soon as I unloaded it from the shed and started pushing it to the starting line that it felt heavy.  Not heavy in the way the prowler normally feels.  HEAVY.  So heavy, I flipped the sled over and checked the skids to make sure there wasn’t anything wrong with them that might be causing extra drag.  Nothing.  So I told  it was just that it was hot, I wasn’t warmed up so I was just being whiney and it would get better.  Not so much……  The first two sets at 215lb felt like 415 and took me way longer to finish than they should have.  I normally takes me about 15 seconds to go 30 meters.  These took me almost 30.  OK, maybe it’s not a heavy-ish kind of day.  Dropped down to 165lbs and tried it again.  Still felt just as horrible.  So horrible that I had to stop in the middle of my second 30m and that never happens at this weight.  My legs were already burning and were starting to get the jello-ish feeling so I decided that this had all been a really bad plan and packed it in for the day.


Bench 3 x 2 starting at 170 and increasing weight every set.   Warm ups were 45 x 10, 95 x 5, 135 x 5 and  160 x 1.  First two working sets at 170 and 180 felt great.  Last working set at 190 didn’t.  The first one was sort of wonky and unstable.  The second one died about 2 inches off of my chest.

As my coach is helping me get the bar off of me…”What was that?”

“That was crap.”

“Yes.  Why didn’t either of those look like your first two sets?”

“………. Because I’m dumb?”  (This by the way is not an overall reflection of my self esteem.  I got tentative on both reps, which is dumb, and as a consequence I missed the rep.)

“Do it again.”

Second set at 190?  Two nearly perfect, totally smooth and un-dramatic reps.  It’s amazing how much better these go when I don’t think about them so hard.

Next was 4 x 6 overhead press at 80lbs continuing the slow march back up to 100lbs and then 3 x 10 – 15 incline bench.  (95x 15, 105 x 12, 115 x 9+1).  Missed the 10th rep at 115lbs because I couldn’t get my right elbow to lock out.  Racked it, shook out my arms and did the last one just out of spite.  Also,  had this conversation as I was about to start my set at 115:

“Is that a spider?”  Looking a the thing dangling from the top of the power rack roughly above my head.

“No, it’s a cobweb or some fuzz or something.”

“Would you lie to me if it was a spider?”

“Yes, probably.  But it isn’t.  Are you going to finish these or not?”

This is why I love my coaches………

Assistance:  3 rounds of 25 banded pull downs with the blue band, 12 up/down planks (I hate these), 10 Klokov presses (50, 60, 55).  By the time I got to the last set of presses, I was done.  They should have been done at 65lbs but I knew there was not way it was going to happen.  Even at 55 it was more like 3 sets of 3-4 reps than 1 of 10.


Dead lift was 6 x 2 starting at 260 with one minute of rest between sets.  Warm ups were 135 x 5, 185 x 5 and 225 x 5.  Realized right away that my pinky wasn’t going to be able to handle this even though it has gotten progressively better and all the swelling is gone.  It’s still pretty uncomfortable to grip anything tightly.  So everything after the set at 135 was done with straps to try to minimize the strain.  Working sets were 260, 275, 285, 295, 305 and 315.  Rest actually ended up being more like a minute and half because I had to change weights and fuss with the straps.   Other than that they felt good.

Front squats also mostly felt good because they let me loosen up the tightness I was feeling in my hips after dead lifting.  Sets were 145 x 2, 160 x 2, 175 x 3×5 and 175 x 7.  I wanted 8 but it got a little weird at the bottom and my chest got too low.

METCON:  3 rounds of as many ring rows as possible without stopping (12, 15, 16), 15 GHD sit-ups and 10-15 American Kettle bell swings (24kg x 15, 32kg x 10 and 12).  There were also 5 bonus 32kg Russian swings because I can’t follow directions and missed the whole “American” thing that was written on the board.  At the beginning of the year (like February?) I couldn’t get the 32 over my head and could just barely do a set of 10 with it so this feels pretty good.

And just in case any one has gotten the impression that I 1) take myself too seriously or 2) am in anyway graceful, I leave you with this.  I’m especially proud of my dismount at the end.


KB mishap




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