Annie learns RPE

[anniemichael]

3D Hypertrophy W1D2-3:

4/20/19:

Comp Bench:
38.5x6 @6
41x6 @7
42.5x6 @8
42.5x6 @8

RDL:
70x8 @6
80x8 @7
85x8 @8
85x8 @8

Press Myoreps:
20x14
20x5
20x5
20x3

I truly TRULY hate the burn from myoreps. Gonna have to work at this.

4/22/19:

Comp DL:
105x6 @6
110x6 @7
112.5x6 @8
112.5x6 @8

CGBP:
37.5x6 @6
40x6 @6
42.5x6 @8
42.5x6 @8

This makes my e1rms for comp bench and CG the same...not sure what that means, but seems not problematic. Will need to ponder further.

Pause Squat:
60x6 @6
65x6 @8
65x6 @8

That third slot was supposed to be squat myoreps, but I've decided against lower body myorep work for now. Without going into too much detail, I have lipedema, which is an adipose tissue disorder, and which gives me shitty lymphatics in my legs. They swell frequently and I wear compression daily. It's a progressive disorder and the affected fat tissue is resistant to diet/exercise (reason for this is unknown, believed to be because it is so fibrotic). Anyway, deliberately causing a pump and/or lactic acid build up in my legs seems like not the best idea, and to be honest I don't particularly want leg hypertrophy (they're already so problematic for clothing in general), so... I'm swapping in a squat accessory for now.

[anniemichael]

So, training log fail, obviously. Here's a brief catch-up, and then a brief(ish) meet report:

Kept training styled after 12-week strength (single @8, backoff sets, comp lifts on day 1/2, supp on days 3/4) for 4 weeks or so, then started peaking. It was a quick turnaround from my last meet! Dropped OHP 3 weeks out from meet. The corresponding increase in bench volume did cause some minor shoulder pain.

Training went well for the most part, though no bench progress and deadlifts stagnated for awhile. I was also trying to drop a couple pounds, to avoid the weigh-in situation from last time. I succeeded, but have also re-affirmed for myself how agonizingly slow it is for me to lose any weight at all. Fun times.

[MEET REPORT]

Went down to Orange County (my family and my husband's family are all there) and competed in the Liz Freel Classic at Metroflex Long Beach. Great meet, SUPER fast, super smooth. My husband, his mom, and my dad also competed! First powerlifting meet for all of them. My dad and mother-in-law have been training with Niki Sims (she lives literally blocks from my parents) since July of last year. She was there to handle them for the day, which was great.

I didn't perform as I was hoping, but I had a ton of fun and was not really bothered by it. I got another big squat PR (5kg up from last meet! so close to 300!), and between that and weighing 1kg less, I did manage to bump my Wilks score up 5 points or so.

SQUAT: 117.5 / 127.5 / 135 (5kg PR)
BENCH: 50 / 55/ 57.5x (same exact performance as last time...grr)
DEADLIFT: 135 / 147.5 / 155x (form went to shit and I hitched it like crazy. Got it up though, so I know the strength is there!)

My husband got his first 500+ lift (501 deadlift), which was exciting, and my 66-year-old dad and I had the same best deadlift (147.5), which is cool. My dad also broke a crown on some gummy candy I gave him, which is simultaneously the most metal and the least metal thing to happen at a powerlifting meet... plus we got to see a dude pass out after a deadlift attempt, which is always fun. And my mother-in-law came back after missing her first two squat attempts to get white lights on everything else.

Less good, my third squat attempt had some gnarly knee cave... which was almost entirely due to some unexpected stress incontinence (I've been using a menstrual cup, which had so far been extremely effective as a pessary). An unconscious reflex... need to work on that.

I would still very much like to pull 155-160...and I will try again in June, at Pull for Pride in Seattle!

Started 3-Day Hypertrophy Template yesterday... planning on adding some deadlift intensity work (singles, doubles, triples) on a fourth day (along with GPP) in a couple weeks.

4/18/19:

Squat w belt:
90x6 @6
92.5x6 @7
95x5 @7.5
95x7 @9

(miscounted last two sets...they were both supposed to be 6 @8. also I am LAUGHABLY out of cardio shape...gasping for breath after these.)

Overhead press:
27.5x6 @6
28.5x6 @7
29.5x6 @7.5
30x6 @8

Pendlay rows:
40 3x6

Went very light with these (< RPE6). In the past, every time I've tried rows they have caused major shoulder pain flare ups (no pain during, pain starts 12 hours later or so). But I've never tried them with supinated grip, which I did this time. This slot is supposed to be myoreps, but no way in hell was I going to do that when I'm testing for pain response.

Sure enough, later that evening my typical diffuse shoulder pain returned, worse than it's been in awhile. This morning it has mostly gone, so that's good, but I may just sub AMRAP banded chin-ups for this slot going forward (which do not cause pain).

Also, I haven't posted it here yet I don't think, so... my coaching website is up and running! www.paladinostrength.com

[clara_j]

Great job at your meet that's so cool of you and your trainee!!

[anniemichael]

Did some other stuff leading up to the meet but that's boring so... MEET REPORT!!

USPA PowerFest in Richland, WA
Feb 23, 2019

Highlights:

• First powerlifting meet! (I've done 3 strengthlifting meets lolz)

• Went 8/9, missing my third bench

• 5kg PR on both squat and deadlift

• Coached and handled my own damn self

• Also coached handled my 17-year-old trainee; she went 9/9 at her first meet and everything she did was a USPA state record lolz

So my training somewhat went to shit the last week before the meet, but I didn't let it throw me. My diet also took a hit due to aforementioned bachelorette party... The meet itself was 3.5 hours away (in the snow), so we went for the evening weigh in. I woke up at 83.2, ate as little as possible and almost entirely liquids all day, weighed in at 5:00pm at 82.9, peed and stripped completely naked which got me down to 82.7, spent the next hour spitting and finally weighed in at 82.4. It was a weird experience that I never thought I would actually do, but...it happened.

It was a relatively small meet, 32 lifters total. I got second in my class, out of I think four women. It was, generally speaking, a very heavy meet -- vast majority of lifters were above 82.5 (both male and female).

SQUAT:
1st: 115 (three whites)
2nd: 125 (three whites, this tied my comp and gym PR)
3rd: 130 (three whites, horrific knee cave, but honestly RPE 8 and an all-time PR)

BENCH:
1st: 50 (three whites)
2nd: 55 (three whites, went fast enough that I was tempted by 60, but good thing I didn't because...)
3rd: 57.5 (miss -- got stuck halfway up. I was pretty bummed, but it was a good grind, which is still somewhat of a win)

DEADLIFT:
1st: 130 (three whites)
2nd: 145 (three whites, this tied my gym PR)
3rd: 150 (three whites, almost laughably fast, all-time PR)

https://www.instagram.com/p/BuROq0kgRHM/?utm_source=ig_web_button_share_sheet

One thing I had forgotten about the competition environment is how much of a performance boost I get from eating simple sugars and carbs all day long. It's SO far from how I normally eat, and it's amazing what a bunch of gummy bears and a bottle of gatorade can do for me.

My trainee also had a great day... and since there were no records for 56kg 16-17 year old women, all her lifts were state records. Super fun. She commented "everything here is so much easier than at the gym..." I'm especially happy with her deadlift, which is generally her toughest lift. She had failed 72kg twice in the last few weeks, but at the meet 75 went up like a warmup. I had her run the BBM novice peaking template, and it seemed to work great for her. I had her do pause deadlifts instead of deficit, just to reinforce some form things we've been working on.

Overall, I had a TON of fun -- so much so that I went full YOLO and signed up for another meet...in 6 weeks. Mainly because it'll be in Long Beach, CA, and I'll be competing alongside my husband, my dad, and my mother-in-law!!! My dad and I have the same deadlift goal (350lbs), which is delightful.

Planning to keep on my slow cut, to avoid the weigh-in shenanigans. I'm hoping to be walking around at 81 by the next meet.

[anniemichael]

Intended to train yesterday, but ~2 hours of snow shoveling proved to be too much for me.

Mixed bag today with training...

10 days out!

2/13/19:

AM BW: 185.2 (hoping this little stall is my usual premenstrual bloat...I routinely gain/lose ~5lbs every month)

Comp Squat:
123x1 @8
125x1 @8.5 this ties my all-time and meet PR. I am hoping this will be my second attempt at the meet. Felt eh, looked great on video.
110 3x3 @7 super easy. Likely will take 115 as my opener.

Comp Bench:
...went to shit today. I kept sliding the freaking bench back.
57x0
57x0
55x0
50 3x2 @9

Then shoulder pain increased a bit, so no pin bench for me today.
--

I'm going to Austin this weekend for a friend's bachelorette weekend. Hoping I can sneak away to a gym one or two times while I'm there without being too annoying about it.

[anniemichael]

Serious back pain/fatigue on Saturday. Was better on Sunday.

2/10/19:

AM BW: 184.6

Pause Squat:
105x1 @9
90x3 @8
90x3 @8.5
90x3 @9

Slingshot Bench:
50x5 @6
55x5 @7
57.5x5 @8

RDL:
80x6 @6
90x6 @8
90x6 @8

[anniemichael]

Still fighting the plague.

It's been getting down to the teens here in Seattle which has made the garage gym SO GODDAMN COLD. Tiny Vornado space heater is not up to the task. Need to investigate alternatives.

Seattle Snowmageddon continues...it's gorgeous but inconvenient.

2/8/19:

AM BW: 184.4 woot! 1kg to go...

Comp DL:

143.5x1 @8 PR
122.5x4 @8.5
120 2x4 @8

CGBP:

50x1 @8
46x4 @8
45 2x4 @7.5

No spotter for these so went a little conservative with the intensity.

I'm behind on my training schedule which means I'm going to try for 3-4 training days in a row coming up...so I nixed beltless squats to try to manage low back fatigue.

Revising my DL meet goal to 150. Feeling less optimistic about getting that 60kg bench though. 130 for my squat still seems about right.

[anniemichael]

2/5/19

AM BW: 185.0

Still fucking sick. Body aches have mostly subsided but now the congestion and coughing has really shown up to party.

On the plus side, Seattle got like 5 inches of snow Sunday night so naturally the city shut down and my school has had two snow days in a row. LOLZ.

Starting the BBM "fast peaking" template today (had intended to start it on Sunday). Cut my volume mostly by half, but I was able to keep weight on the bar up to normal. Plague just means that sets of 4 felt like sets of 10, cardiovascularly-speaking.

Comp Squat:

122x1 @8
100 2x4 @8

Comp Bench:

56x1 @8
57x0 @10 nope, not today. Darn.
47.5 2x4 @8

Pin Bench:

40x4 @6
45x4 @7.5
48.5x4 @9
46x4 @8

[anniemichael]

...aaaaand after that success, I got sick and promptly lost like 4 days of training. Sigh.

Last week was also tech week and performances for our school's Middle School Musical Revue (which I produce/direct) so...fatigue/overall stress very high.

1/30/19:

AM BW: 185.7

2 second pause bench:

35x8 @6
37.5x8 @7
40 3x8 @8

Felt fine, didn't have time for anything else.

Got sick later that night...

Was supposed to start peaking template today (Sunday), but still feeling quite ill, so I did some Day 3 stuff that I had missed and will plan to start peaking tomorrow.

2/3/19:

Overall, strength levels were not really affected by illness, but I was just getting lightheaded after every set, basically. Not bad.

Pause Squat:
100x1 @8
85 3x3 @9

TnG Bench:
55x1 @8
56x1 @9
51 3x3 @9

[anniemichael]

1/28/19:

AM BW: 186.6

Comp Deadlift:
137x1 @7 (this was supposed to be my 1@8, but...)
140x1 @8 PR!
142.5x1 @9 (maybe) PR!!!

Totally unexpected. Yay!!! Vids on IG.

Comp Press:
last time pressing before the meet...
42.5x1 @8
43.5x0 @10 meh. probably could have got it on a second go, but...whatev
35 3x4 @8

Was getting late and tired, so didn't do third slot. This is also my third day lifting in a row, so I'm pretty beat up right now.

[anniemichael]

Thanks clara_j !!

Migraine on Friday, so training got pushed to Saturday.

1/26/19:

AM BW: 186.4

Pause DL:
107.5x1 @7 oops
100x3 @8.5
100x3 @8.5
100x3 @9

Pin Bench:
53.5x1 @9
47.5 3x3 @9

Slingshot Bench:
50x5 @6
55x5 @7
57.5x5 @8

Doing these mostly for shoulder pain management. Slingshot bench is one of the things that most reliably prevents/alleviates my periodic shoulder pain. Plus it's fun.

Ab Wheel:
3x5

--

Week 8:

After this week, I'll switch to peaking template. I'm going to keep Pause DL in instead of deficit deads, because I find them beneficial and also because I've never actually done deficit DL, and don't want to introduce a new movement at this point.

1/27/19:

AM BW: 186.0

Finally feeling the effects of slight caloric deficit. SO sore, and everything was SO heavy today.

Comp Squat:

120x1 @8 (ugh, this was my single @8 2 weeks ago...)
122x1 @9
103.5x4 @8
103.5x4 @8.5
103.5x4 @9

Comp Bench:

53.5x1 @9 LOLZ this was terrible. But, predictable, since I did 2 bench slots less than 24 hours earlier...
52.5x1 @8.5
45x4 @8
45x4 @8
45x4 @8

RDL:

77.5x8 @6
80x8 @7.5
82.5x8 @8

Low back fatigue got too great, so scrapped last two sets again.

[clara_j]

wow you're strong!! love seeing fellow women kick ass

[anniemichael]

1/24/19:

AM BW: 187.0

Pause Squat:
102.5x1 @8.5 (should have been lower, lost hip drive halfway up)
82.5 3x3 @8.5

SLDL:
First time doing this exercise. Back angle past horizontal lolz. Serious lower back pump, ow.
70x8 @6
75x8 @7
77.5 3x8 @8

Scrapped pin bench - bit of my recurrent shoulder pain creeping back in, just being overly cautious. Realizing I need to be careful about this increase in bench volume as I go into meet prep.

[anniemichael]

Catching up from yesterday, plus some junk reps thrown in for good measure...

1/22/19:

AM BW: 186.6lbs

Comp Press:
36 4x4 @8

Beltless Squat:
I've been getting serious low back fatigue from all squats, but especially beltless. Annoying, but trying to work around it. Cut # of worksets down today to manage it.
50x8 @6
60x8 @7
60x8 @8
60x8 @8

2-Count Pause Bench:
30x8 @6
32.5x8 @7
35x8 @8

[anniemichael]

Week 7 Day 2(ish)

Felt like shit this afternoon. Might be getting sick, might have had crappy sleep, might just be suffering under caloric deficit. Whatever the case, I napped for like an hour and then forced myself to lift.

I ended up having a GREAT deadlift session and another mini press PR before hunger/fatigue got the better of me. I'll try to finish the workout tomorrow.

Comp DL:

135x1 @7.5 felt too easy and it's soooo close to 300lbs so...
136.5x1 @8! not a PR, but 137 is my all time and meet PR, and this was a pretty solid 8, so...yay!
115 4x4 @8

Comp Press:

42.5x1 @9