Cheeky Canadian Trains for an American Meet

[izzygrant]

Tuesday April 15 - Deload Day

@ PR Strength Club

Squats
3-5 @ 155 (x15)

taking a full week deload for my squat to give the hip a chance to recover a bit. took advantage of the light weight to try to retrieve my technique... again. now that I'm back with my training partners they've pointed out that my stance had crept out in addition to the bar getting down. it's like I really want to be a geared squatter I didn't notice since I've only been filming from the side. stopped trying to stand up too straight on the unrack and ended up with some really nice reps near the end with no forward bar dip at the bottom. we'll see if it holds up under something heavy.

[video later]

Front Squat
some @ 115

2-Count Pause Squat
some @ 115

Ab Wheel/Banded Clam/Side Lying Leg Raise
10 from knees / 10 per side @ micro mini / 10 per side (x3 rounds)

Heels Together Toes Out SLDL
95 x 10 (x3)

in oly shoes. hammies are still a weak point.

Did you change the name of your journal or is my memory really getting that bad?

That gym looks awesome!

lol, yes I did, it's not you. entry is in for Raw Nationals so it's time to make it official. 13 weeks out. and thank you! I can't believe it's actually finally coming together.

she did lol, but now the OP in this log doesn't make sense with "Just kidding, I really hate crossfit" lolol

I'm glad I have you to worry about these kinds of things so I don't have to. why are you hovering anyway? you oughta know what this log is about by now, you probably have more posts in here than I do.

[wakechica]

pendlays would be good too, but I figured I'd suggest something less taxing on the lower back due to the amount of squatting and deadlifting Izzy does. pendlays would almost seem like overkill.

but still a good option.

just something that allows for more poundage. do some pulldowns too not just the negatives.

Pendlays are my favourite kind of row

Izzy, WOW on your deadlift numbers.. I disappear for a while and you go from strength to strength. Maybe i should disappear more often?! Want to rep but it won't let me.

[NC_Tarheel]

Title change????

[MatTheCur]

Nice training sesh going on there

Really liking the new title, also

[martin_mathers]

What a traitor.

You should come down to Toronto and visit me instead

[izzygrant]

Wednesday April 16

@ PR Strength Club

Pause Bench
5 @ bar, 55, 65, 75, 85, 90
3 @ 95 (x3)
1 @ 100 (x2)

form feels good but everything feels heavy. most of the plates we bought are actually a little heavier than they read. in the process of weighing them all out and marking them so we know exactly what we're working with heading into meets.

DB Floor Press
8 @ 30 (x5)

should be barbell but our rack still isn't in and we can't do floor press off the combo

One-Arm DB Row
6 @ 40 (x5)

DB OHP
8 @ 20 (x5)

CSR
10 @ 35 (x5)

Lat Raise/DB Fly/DB Curls
10 @ 8 / 12 @ 8 / 10 @ 15 (x3)

Skullcrushers
10 @ 35 (x5)

Serratus Rehab
incline pushups plus/wall crosses/band pullapart complex

Pendlays are my favourite kind of row

Izzy, WOW on your deadlift numbers.. I disappear for a while and you go from strength to strength. Maybe i should disappear more often?! Want to rep but it won't let me.

thanks!! the switch to sumo has certainly improved my numbers. now rebuild yours too

Title change????

there's no getting anything past you

Nice training sesh going on there

Really liking the new title, also

thanks! I haven't oly lifted properly in ages so the joke didn't make any sense anymore.

What a traitor.

You should come down to Toronto and visit me instead

I thought about Supershow actually, but it filled up too fast this year and didn't really fit in with my other meet plans. I'll maybe do it next year depending if I go to CPU Nats in April, which I probably only will if I have a shot at Commonwealths/Worlds.

[FrmrHoss]

Are you going to be one of those anal people that writes the "true" weight on each plate?









If so, can I come work out with you???

[izzygrant]

Are you going to be one of those anal people that writes the "true" weight on each plate?









If so, can I come work out with you???

yes. we're competitive powerlifters, approximating by 5-10lbs per set is not good enough. I don't care if that's anal. eventually if we're successful enough I'd like a set of eleiko plates to prepare for meets with.

and absolutely. come visit and check out the new place.

[Randoja]

subbed

[izzygrant]

subbed

welcome to the party!

[FrmrHoss]

yes. we're competitive powerlifters, approximating by 5-10lbs per set is not good enough. I don't care if that's anal. eventually if we're successful enough I'd like a set of eleiko plates to prepare for meets with.

and absolutely. come visit and check out the new place.

How do you know that your scale is right?

/mindfuk

[izzygrant]

How do you know that your scale is right?

/mindfuk

cuz it's calibrated to our fed's meet scales

your move

[FrmrHoss]

cuz it's calibrated to our fed's meet scales

your move

[Filmbuff81]

Get some strongman implements and then everyone will be coming to you.

[izzygrant]

[img]http://www.husky-owners.com/forum/uploads/gallery/album_5/gallery_1354_5_7401.gif[img]

that is probably a little much for the weights, but we have it available since we all tend to do stupidly large water cuts, so why not.

Get some strongman implements and then everyone will be coming to you.

chris davies actually got in touch already to ask where we were, so we may well be headed in that direction.

[izzygrant]

some squats from Tuesday

[izzygrant]

Friday April 18

@ PRSC

Sumo
5 @ 135, 185, 205
3 @ 225 (x3)

apparently I'm still deloading. I was looking for an @9 triple to be around 265, but I hit it at 2 plates today. still scraping the absolute bottom on energy levels - so exhausted it feels like I can't even get a full breath.

Sumo Block Pulls
3 @ 255 (x3)

Deficit CL
6 @ 185 (x3)

[izzygrant]

Saturday April 19

@ PRSC

Pause Bench
5 @ bar, 65, 85, 90
2 @ 95
1 @ 100
0 @ 105
3 @ 85 (x3)

worst. lift. ever. should be removed from powerlifting and replaced with the strict curl

Max Legal 2-Count
5 @ 85 (x3)

One-Arm DB Row
8 @ 40 (x5)

DB OHP
8 @ 20 (x5)

CSR
10 @ 35 (x5)

Lat Raise/DB Fly/DB Curls
10 @ 10 / 6 @ 15 / 12 @ 15 (x3)

Serratus Rehab
incline pushups plus/wall crosses/band pullapart complex

Clean and Jerks
some singles up to 95

we got our bumper plates yesterday so couldn't resist. apart from pressing out most of the jerks, my form looks better than when I was actually training the oly lifts.

[psychodiver9]

Squats look solid.

[Filmbuff81]

Strength will do that sometimes hahah.

Nice work.

I didn't train power cleans for a couple months and came back for a minor pr during madcow.

[izzygrant]

Sunday April 20

@ PRSC

Squats
various reps @ 145

the left hip is getting worse every day. even the higher bar position and narrower stance aren't letting me train through it anymore. I should have tried some deadlifts or done some rehab/accessory but I didn't. I just feel completely burned out of lifting, physically and mentally.

Squats look solid.

thanks. if only injury issues would stop.

Strength will do that sometimes hahah.

Nice work.

I didn't train power cleans for a couple months and came back for a minor pr during madcow.

yeah, I guess that was the whole goal with backing off the oly to do more strength work - get stronger.

[ilovethe80s]

damn hips!

sorry to hear you are feeling beat up. Are you going to take a little break with some lighter work? You have had quite the string of PRs recently

[PanzeR-]

"healing" my left hip took me about 8 weeks, but i came back stronger and a better athlete.
I stopped everything else and just focused on this 5-6 days a week.
For me it was a muscular imbalance, so the process might differ depending on the cause of your pain. It got so bad by the end that i couldnt walk in the morning the day after my squats workouts.
Also, nice shoes!

[seepatlift]

Wait is PRSC like a little co-op gym?

[wakechica]

Look after that hip girl. Get a good glute/lower back massage - it's amazing how much that can release hip pain. Or ask Laura for suggestions

[izzygrant]

damn hips!

sorry to hear you are feeling beat up. Are you going to take a little break with some lighter work? You have had quite the string of PRs recently

ugh, you oughta know. I was feeling so lucky, with everyone else's hips exploding, that despite all my other issues I'd never had a whisper of hip problems. guess I tempted fate.

I did have a great run of progress but I've been using deload weights on squat and deadlift for the past two weeks now and it doesn't seem to have helped. I might have to go bench only for a bit

"healing" my left hip took me about 8 weeks, but i came back stronger and a better athlete.
I stopped everything else and just focused on this 5-6 days a week.
For me it was a muscular imbalance, so the process might differ depending on the cause of your pain. It got so bad by the end that i couldnt walk in the morning the day after my squats workouts.
Also, nice shoes!

ha, thanks. what exercises did you do for the hip? I've had right hamstring issues for ages now so I suspect maybe it is a compensation thing.

Wait is PRSC like a little co-op gym?

myself and three of my training partners own the company (which is currently set up as a non-profit to avoid the need to jump through a lot of hoops). we're starting small and hoping to get enough gym members to cover the rent and eventually get some more equipment. if we do well, we'll move to a bigger space. our next equipment purchases will probably be dictated by who we end up attracting for membership - be it oly, strongmen, more powerlifters.

Look after that hip girl. Get a good glute/lower back massage - it's amazing how much that can release hip pain. Or ask Laura for suggestions

good call. I actually did get a massage and spent most of the rest of today in a hydrotherapy circuit - alternating ice baths/hot tubs. hopefully it helps. Laura is a much tougher woman than me - she's busy daily squatting with a bad hip while I'm over here crying about things, lol

[seepatlift]

inb4 crossfit gym

[izzygrant]

inb4 crossfit gym

you shut your whore mouth Patrick

[izzygrant]

Tuesday April 22

@ PRSC

Pause Bench
5 @ bar, 65, 85, 90
2 @ 95
0 @ 100
1 @ 97.5 (x3)
1 @ 100 (x3)
5 @ 90 (x3)

all superset with chinup holds



an interesting thing has happened - I have stopped doing the triceps extension bench where my wrist ends up out of line ahead of my elbow at the bottom. now they are perfectly lined up. I don't know what changed to get rid of that, but I like it. it seems now though like I'm trying to press up but end up pressing out a little at the top so the bar drifts over my stomach and I have to correct it. not going to freak out over that, just going to see how it develops. I still have a lot of power to spare in the top half of the lift so it's not a big deal until my off the chest strength improves.

One-Arm DB Row
8 @ 40 (x5)

DB OHP
8 @ 20 (x5)

Lat Raise/Rear Delt Raise/Tri PD/Face Pulls
10 @ 10 / 10 @ 10 / 25 @ mini band / 15 @ light band (x5 rounds)

Serratus Rehab
incline pushups plus/band pullapart complex

[izzygrant]

Wednesday April 23

chiro and ART for the hip

@ PRSC

Deadlifts
12 @ 135 (x12) - alternating sumo and conventional sets

this actually wasn't even hard. my conditioning sucks less than I thought? between the hip and the hamstring this was the weight that I had to stay at today though.

Pullups/Pushups
8 @ light band / 10 from knees (x5)

Clam/Planks/Side Lying Leg Raise
12 @ mini band / 60secs / 10 @ mini band (x5)