katja's training log

[XCouchPotato]

Hi Katja:

Sounds like you had a good workout despite all that going on at work. I have been through the process a number of times and know how distracting it can be. I will keep my fingers crossed that all goes well for you on that front.

[Barry06GT]

Bench press 2x5x20 3x25 5x5x28,5kg: goddammit this felt heavy. But I got it done. The fifth rep of set four was the hardest. I really thought for a second I might pass out and drop the weight. I wonder if I should get a spotter for 30 kg... Anyway, I think I'll repeat this weight since it was so hard. Amazingly, my wrists haven't complained at all! I've really tried to pay attention to keeping them straight, and I've also narrowed my grip slightly, which seems to have helped.

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If it is opinion you want...

Yes, when the bench press gets heavy, do your best to get a spotter. First for safety. Second for the ability to "go for it" and attempt that last rep without worry you might get squashed. If a Scotland Highlands Woman is not available, two normal sized people on each end of the bar is just as good.
/opnion
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[katja]

Thanks X and Barry. This is the second time we have YT in our company, but it's the first time that the cuts are going to affect research & development where I work. My boss said that he doesn't find it likely that many of us have to go, because we're already the smallest unit in the company compared to our production value, but... one never knows.

I realised that one of the benches at our gym has adjustable safety bars. I might want to use that bench unless I find someone to spot me. I don't think I'm in a big risk of actually dropping the bar, I'm too squeamish to push myself that far. (I did feel a bit faint yesterday during that one rep but I don't think there was any real danger.) I might get stuck under the bar though... My weights are still so small that I could probably just roll the bar on my lap and get out that way. The only real danger would probably be of some embarrassment.

[XCouchPotato]

Hi Katja:

Although you feel the weights are light even the Bar can cause serious damage if it fall the right way. By all means use the bench with the adjustable safety racks or you could also pull a bench into the squat rack and set the side rails. I don't generally workout alone but I have seen others Bench in the squat rack. Another safety measure is not using collars and learning to deload the bar rapidly by tilting it so the weights fall off.

[katja]

Today's workout:

Squat 5x20 2x5x30 5x5x40kg: so, I'm back at my previous 5 rep max. I did 3x5x40 on August 27. So this is an improvement from that time. But damn, it wasn't easy...
OHP 5x5x20kg: Finally lifting the real bar. This was a PR, but I think I can do more.
DL 5x40 5x55kg: back at my previous 5 rep max from March, much easier this time. Not saying this isn't feeling heavy already, though
Negative chins 5, 5, 4: still trying to improve the 3x5, lowering down more slowly resulted in not being able to make that last one this time.

Had nothing left for abs. And it was getting late anyway, since didn't leave from the office in time, and the rests are getting longer.

Next time when I squat, probably either same weight or microload... I think I'll be able to squat more, but I doubt I can add 2,5 kg every workout from now on.

[Barry06GT]

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Congratulations on the overhead press PR. A PR is a PR, so be proud!

If you think you can do more, you can do more.

Great workout Katja.
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[katja]

I should probably stop trying to go to the gym on Mondays. Half the time I don't get there at all, and if I do, the workout is usually crappy. The problem is that if I don't workout on Mondays, I should workout on weekends, and often that just doesn't happen (just like last week, only 2 workouts total.)

I don't know why this happens. I used to have trouble sleeping before Monday, but I haven't had those problems in a while.

Today my stomach was a bit upset, but my stomach is often a bit upset, it doesn't mean that the workout is going to be shit. During warmup I realised I wasn't feeling strong at all. I though I'd do a light workout, maybe 3x15 using just the bar. But I gave up after 11th rep of third set of squats. It just wasn't going to happen. Went home and there started to feel about normal again, maybe a bit more tired than normally.

I'll go to the gym tomorrow or Wednesday. Dunno. Depends on how I feel. Now I gotta crash.

[katja]

Goddamn bad luck continues. I think I have a cold again. It's not bad enough to raise a fever but it's bad enough to feel like shit and make my nose run and my head ache all the time. It's been really cold in Finland for a week or so now. I should have been wearing warmer clothes than a leather jacket and jeans. Today I finally dug my winter coat and long socks out of the closet.

The personnel reduction negotiations continue, and I react to stress with my stomach. My tummy likes boredom There's still 1,5 weeks to go before we get to hear any names. Well, at least I might lose the 2 kg of lard I've already put on since summer.

I don't have much time to read blogs or forums right now. Busy time at work and I'm doing a fair bit of overtime. Also, I've been thinking of finally doing something about a long time dream of mine, and starting pshychology evening studies in spring, so what free time I have, I now mainly spend it reading the text books.

[XCouchPotato]

Hi Katja:

Sorry to hear about your cold. Hope you feel better soon. Get plenty of rest if you can.

[katja]

I feel like a total loser, but after all the surprises during past month (only some of which I told here), I don't think this is the right time to follow this routine. There's a bit too much on my plate right now to go heavy at the gym every time, and make sure I recover. I'll go back to a more varied routine for a while and see about trying SL5x5 later

[joda]

You are not a loser. You'll figure it all out

[sgi4950]

Katja you're definitely not a loser. Sometimes life gets in the way of the best laid plans so don't beat yourself up over this hiccup.

[katja]

The situation is finally clearing up, I didn't get fired. But many other people did.

I've been going to the gym about twice a week. I've done whatever I've felt like, but during last week it has included these:

Squat 5x5x41kg
DL 5,5,7x52,5
OHP 5x5x22,5kg OHP, which was really heavy and I had to cheat a bit during last reps
Bench press 5x5x28,5 kg again, wasn't as heavy as the last time
Bench press db 3x10x11kg, which I've never managed before
Pushups 9, 9, 8
Chins with rubber band 4, 4, 3

[XCouchPotato]

Hi Katja:

Glad to hear you still have your job. I have been through that type of thing a number of times now and I know how stressful it can be. Don't worry too much about not doing heavy weights, it's great you are just getting to the gym right now and anything you can do will go a long way toward keeping yourself on track.

[katja]

Going to gym 3 times a week again since the work stress is down a bit. Basically my routine right now is like below. The first two exercises I do every time but others may vary depending on my mood and how much time I have.

TUESDAY: 5x5 bench, 3 sets of pushups; 3x10-15 squat, rows or high pulley, light db press...
THURSDAY: 5x5 squat, 5x5 OHP (if there's no pain, otherwise heavier db press); rows, maybe some leg press...
WEEKEND: DL pyramid, negative chins; 1 leg press, incline bench press, db press...

My original intention was to go back to SL5x5 when I have more energy, but right now this feels OK. I'm progressing, so I'm going to continue like this for a while more. Also, this gives my legs more time to recover from heavy squatting.

I'm now at 5x5x42,5 kg squats, trying to get 5x5x31 kg bench, and my best DL is 2x65 kg. More than BW finally and I'm going to try for more reps or weight tomorrow

Today I took some photos first time in 4 months. Here are a couple of comparison pictures of myself a year ago, in summer and now:

Side view
Back

Looks like something's finally happening. Lately I've felt that my midsection and back are improving and it's nice to see from these photos that I'm not wrong. And of course I'm in a better mood, have more energy, I sleep better and have less certain pains and aches than a year ago, all thanks to better diet and weight training