The third session of the week wasn’t really anything new in terms of movements, I only learned that my wrist mobility sucks (see previous entry). Oh, and shoulder blasts are savage; one rep was actually a combination of 24 different movements but at least my shoulders will look really nice come summer time.
The fourth session was a combination of two new movements: the Front Squat and Romanian Deadlift.
I surprisingly did not struggle much with the front squat, I’m unsure if I built up all the muscles required to do a front squat due to all the regular squats I had done for the previous 6 weeks, or if I am just better balanced for a front squat. I’m not complaining though! I just have really bad wrist mobility for holding the bar up, but it was easily solved by relaxing my fingers and using just two fingers from each hand to balance the bar with weight on my delts and neck; very uncomfortable on the neck because I’ve never had anything pressed up against it before but hopefully it’s because I’m not used to it rather than me doing the movement incorrectly.
I have done Romanian Deadlifts before the session at some point in time, months ago, but for some reason I couldn’t feel anything in my hamstrings, just my lowerback, and I couldn’t figure out how to correct it and load the muscles correctly; I’ll have to mess around with it with just a PVC pole some time this week before my next RDL session.
My hamstrings are weak that I couldn’t pull myself up on the Glute-Ham raise (BodyBuilding.com Link) so I had have my exercise modified to do banded hamstring curls, or something like that.
I have been clicking every link that Google tells me to when I am researching “Squat Mobility” and this gem came up. The video is super interesting, so if you have an hour and a half and feel like reading English subtitles if you aren’t fluent in German, have a watch! It opened my mind up just a little bit more about how important mobility really is for lifting.
I went from not knowing a damn thing about lifting weights to somehow surviving to Week 6 of my Powerlifting class and the first session of this week was an insane way to kick it off.
Today was a lot of bench pressing exercises that seemed excruciating: the pause bench press, which consists of a 2 second pause at the bottom of the movement; and what my coach called an ‘eccentric bench press’ which is a reallyyyyyyy slow movement down (5 seconds from top-to-chest), and then explode up.
Surprisingly, the exercise that kicked my ass the most was the barbell curls. I had to do 3×12 @ 25 lbs. and I failed my third set. I’m a little upset but at the same time, I know that I pushed myself as hard as I could and there is still room for improvement; I don’t think that I’ll be able to raise my arms to wash my hair tomorrow.
I was pretty weak when I started my powerlifting class about 4 weeks ago, and today, they finally let us attempt 5 rep maxes for weights.
Today was the first day for the 5 rep max, working on different lifts through the week, and it was with the bench-press. I had started with just a 15 lb. aluminum training barbell and had slowly worked my weight up to 60 lbs., being very slow and cautious.
Today, my coach encouraged me to go “balls-to-the-wall,” and I managed to upgrade to the 45 lb. steel barbell — THE BIG GIRL BAR!
I ended up being able to do a 5 rep max @ 95 lbs. — I surprised myself!!!
I FINALLY did it! I did the thing! I did a squat!
I know, it doesn’t seem like that big of a deal, but to me it absolutely is!
I had been struggling with completely a squat below parallel for months. The fact that I was unable to even led me to go see a chiropractor and that led to another set of problems, but here I am again, and with a coach that competes nationally, I was finally able to complete a high bar back squat.
Leg days are going to be forever changed from this moment on!
It’s all finally coming back to me.