Double Dose

I didn't blog yesterday. So here are both days' numbers:

Sunday:
Cambered Bar Rows - 75 lbs., 10. 85 lbs., 95 lbs., 105 lbs., all for 8.
Dumbbell Rows - 40 lbs., 3 sets of 8.
Pullovers - 35 lbs., 12. 40 lbs., 2 sets of 10 (?)

Monday:
Competition Bench - 135 lbs., 150 lbs., 160 lbs., 165 lbs., all for 3.
Close Grip Floor Presses - 135 lbs., 155 lbs., 165 lbs., all for 3.
SkullCrushers - 55 lbs., 3 sets of 6.

And of course, <3 Stretching <3 both days.

I think I blogged wrong about Friday. Pretty sure I did 170 before I did 175. For a double as well.

Feeling much much better about going to my meet :-) That mental game kicks my tail sometimes. But, I have always rebounded before I leave...one way or another. Brian's got my back and that makes all the difference in the world.

Say prayers. I've got a double ear infection. BLAH! Don't need my eardrums exploding on my plane ride.

Less than 2 weeks!!!!!!!

Hangin' Tough!

Ahhh, childhood memories. That was the name of a New Kids on the Block song. lol. Loved them.

Competition Bench - 150 lbs., 160 lbs., 175 lbs., all for 2. Brian DEFINITELY helped out of the hole on the second rep for 175. But, I got the first one, no problem at all, and he says that I locked the second one out and that I also kept the bar straight when I started to struggle. Which is VERY good. It means I'm finally learning to keep my form!
Dumbbell Bench - 50 lbs., 60 lbs., 70 lbs., all for 5. Brian helped a bit with the last rep of 70 lbs., But it all felt real good.
Triceps Pressdowns - 90 lbs., for 10. 110 lbs., 120 lbs., 130 lbs., all for 5. Felt like Brian may have helped on my last rep here also. But, my numbers are definitely going up!

175 felt GREAT tonight. The first rep, I didn't struggle and it went up in one motion, just like it's supposed to. Brian said it was perfect, and I held it long enough. Bing even said it was perfect :-) I had another witness tonight! haha.

Please say a prayer. It's not a great time mentally for me to be going to a meet. I'll be fine. I always fight my way through it. It's just leading up to it that causes the most problems. One thing I can never be thankful enough for...I still have the same trainer. God (and my trainer) deserves an atta boy. "This too shall pass."

BIG Article!

Well, today wasn't the greatest bench day. BUT, my article finally got published for EliteFTS!!!! It's a gym that Brian follows that puts out excellent powerlifters. It's a pretty huge deal!!

Here's the link: http://articles.elitefts.com/articles/training-articles/hard-to-train%E2%80%A6but-training-hard/

Today's numbers:

Competition Bench - 150 lbs., 160 lbs., 165 lbs., all for 2.
T-Bar Rows - 65 lbs., 80 lbs., 90 lbs., 95 lbs., all for 5.
Y&T's 5 lbs., 3 sets of 10.
Lateral Pulldowns - 60 lbs., 80 lbs., for 12. 90 lbs., for 10.

<3 Stretching <3

Chain Gang

So, today, I was laying on the floor for close grip floor presses & I said they suck, so Brian threw a set of chains and a double set of chains on my belly & waist. lol. There's nowhere to strap me cuz, I'm on the floor! So he just needed to weigh me down!!! Training is so fantastic. It gives my heart a little breath of fresh air all the time. It worked!!!!!! They didn't suck near as bad, cuz my butt didn't lift up and flop my legs around while I was trying to press!! It's great...cuz then when people make comments, Brian looks at me with this completely serious face and says "Does it work?" And I say "Yes, it works Brian." And he says "Well, there ya go." :-) He makes me smile.

Competition Bench - 145 lbs., 155 lbs., 160 lbs., 155 lbs., all for 3.
Close Grip Floor Presses - 140 lbs., 155 lbs., 160 lbs., all for 2.
Dumbbell Military Press - 30 lbs., 45 lbs., 35 lbs., all for 5. (My right biceps hurts cuz my pec minor is tight. Brian's other discovery of today.)
Skull Crushers - 55 lbs., 65 lbs., 60 lbs., all for 5.

<3 Stretching <3

Getting some sponsors to start off the year, which I'm very thankful for :-) Life is good 2 1/2 weeks out!

Heavy Rows.

Rowing a little more. That's a GREAT sign! Weights are comin' up!! AAAAND the body weight (as of last week) is stayin' right where it's supposed to! And for some reason I didn't have to do pullups today. ;-) (although, pullups help the rowing).

Barbell Rows - 75 lbs., 12. 85 lbs., 95 lbs., 100 lbs., all sets of 8.
Dumbbell Rows - (I think) 40 lbs., 3 sets of 10.
Pullovers - 30 lbs., 3 sets of 12. These worked PERFECT today. PERFECT. Barbell attached to my feet, with a couple extra straps on my legs and 2 35's on the stool to boost my height a bit. It was great. Great stretch for my diaphragm & abs.

<3 Stretching <3

Love & Respect

I'm learning that I should have taken some long-ago advice of keeping a journal of all the lessons I learn. It sure would help me in a pinch!!!

Several years ago I went to a seminar, meant for married couples. It was called Love & Respect. I (as you all should know) don't have relationships that even come close to dating, let alone being married. BUT! I've always been VERY thankful that I went to it and have found that the lessons apply to any relationship...not just marriage.

Women need to feel loved and men need to feel respected. Sounds fairly simple, don't ya think? The main issue is that we all have different definitions of what we think love or respect is...and we can't go by our own definition of what it means. We have to go by the other person's definition that we are in the relationship with. This is the tough part because this involves giving up your right to be right. Maybe you don't see how you did anything wrong. But, if it isn't how the other person feels loved or respected, then, you're kinda up a creek...and very much without a paddle. So, when an issue arises, you must figure out what the other person needs to make them feel the way they need to feel. It's rather intelligent to figure it out as fast as is humanly possible for you to do so. And to do that, you have to give up what you think you did right in the situation and go with what the other person needs done in the situation.

Takes me a little longer than it should. Cuz, I never did start that journal of lessons, and it's super hard for me to be objective enough to search through my brain to figure out which lesson goes to which mountain. But, I do my best. And that's all I can do. I should probably get on that journal, so I can have a little quicker reference.

Isn't it incredible the things that ya learn or re-learn in the weight room?!?!?! It's the greatest place on earth!!!! :-D I love it.

Competition Bench - 145 lbs., 155 lbs., 165 lbs., all for 3. Then I did 165 lbs. again for 2!!!!!!

Dumbbell Bench - 45 lbs., 55 lbs., 65 lbs., all for 5.

My right bicep is much better but still a little tender. It's been giving me somewhat of an issue tightness lately. So we did 20 lbs., 2 sets of 10.

Triceps Pressdowns - 90 lbs., 12. 110 lbs., & 130 lbs., both for 5.

<3 Stretching <3

Have I mentioned that on dumbbell presses and skulls on the bench, Brian has been blocking up my feet so that they aren't just dangling? It's completely amazing. Makes a world of difference. We do so many things that I haven't been able to do in the past or that scared me in the past that he has figured out how to stabilize me better. :-)

3 weeks out, tomorrow! AND I get my new wheelchair on Tuesday! AND my bike should be here in a week or 2!!!!!!

Positive? Or Negative?

"If you change the way you look at things, the things you look at change." I'm not sure if I included this a couple of weeks ago or not, but, it's fitting for tonight.

There are so many words that we use day to day that carry with them a negative connotation because of the way they are used most popularly. But, it's not always as scary as it sounds. The hair on the back of a man's neck stands straight on end when a woman says that she wants to talk. Never being in a 'relationship', I find this extremely interesting, but also extremely frustrating because usually when I say I want to talk I either simply want to spend time with someone or I'm at a place where I'm ready to change a behavior that has been of trouble in a friendship I have.

Another word that carries an extremely negative connotation is discipline. "Discipline" means to instruct a person to follow a particular code of conduct or "order. It refers to systematic instruction given to a disciple. I don't think of either of those definitions as being anything negative. I crave rules. My life doesn't function well without rules. And it's so mind-boggling for me to think that people live any differently.

Honesty is another one. People are so afraid to be honest. The truth should be a positive thing!! To ALL of us!!!!! The Bible says the truth will set us free!!!!!

Ha! That was one of the more interesting blog entries I've ever written. Say some extra prayers for me, k? I'm at a place right now where I don't understand what to do or where to go. And I don't function well when I don't understand. "Be still & know" is not my strongest attribute. Thanks.

Lifting went very well today. Here's the numbers:

Competition Bench - 115 lbs., 145 lbs., 155 lbs., 160 lbs., 155 lbs., all for 3.
T-Bar Rows - 55 lbs., 65 lbs., 75 lbs., 85 lbs., all for 5.
Y,T's - 5 lbs., 3 sets of 10.
Curls - 12 lbs., 3 sets of 12.
Lateral Pulldowns - 80 lbs., 12. 110 lbs., a set of 6 and a set of 5.

<3 Stretching <3

Opportunities

We've been learning a lot in Sunday school class that when we pray for patience, God doesn't just magically give us patience. He presents us with opportunities to exercise our patience so that it will grow. I think that's more often the case with just about anything...not just patience. He gives us opportunities to help us grow. Kinda like the opportunities to make me stronger in the weight room. It's just not near as fun as the weight room when you're learning a life lesson ;-)

Competition Bench - 140 lbs., 150 lbs., 155 lbs., 150 lbs., all for 3. I probably could have done 160 today, but, Brian didn't want to push it, because for the rest of the cycle, I will be benching all 3 days during the week, competition style, with Friday being the heaviest. So, he wanted to save a little for later in the week.
Close Grip Floor Presses - 135 lbs., 150 lbs., 150 lbs., 140 lbs., all for 3. These haven't been feeling real great, and I've not been able to figure out why. They make me feel kinda weak.
Dumbbell Military Press - 30 lbs., 3 sets of 5. Still trying to work on loosening up my right scapula, so this has been a little more difficult than it should be.
SkullCrushers - 45 lbs., 60 lbs., 65 lbs., all for 5.

<3 Stretching <3

I've been getting sponsor response again for this year. EXTREMELY grateful for that!! AND!!!!!!!! I found a sponsor FOR MY BIKE!!!!!!!!!!!!!!!!!! That's right ladies and gents, in 2-3 weeks my bike is going to be delivered to my HOUSE!!!!!!!!!! WOOHOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I CANNOT WAIT!!!!! And I'm SOOOO thankful for this door opening.

Brian really stretched out my hip today. It got a little rough, as he was pulling it to traction it a bit. But, by the time he was done with it, it felt 100 x's better. So grateful for that as well. :-)

Love Stability!!

I have been rather distracted when I've been writing my blogs lately and I've forgotten a couple really great things!!!! Last Sunday when we did my pullovers, Brian strapped my feet to a barbell on the floor and it really helped to keep me steady and seemed to keep the box from tipping as I leaned back. It worked super well. Then Friday he blocked my feet up and strapped me differently for dumbbell bench press. It was AMAZING!!!!!!!!!!!! It helped SO much. I really wasn't goin' anywhere with that strap job. He never ceases to amaze me with the exercises and the strapping that he comes up with for my stability. It's so wonderful. He's always thinking about it and trying to make it the very best he can make it. :-)

Barbell Rows - 85 lbs., 12. 95 lbs., 3 sets of 10 (?)
Dumbbell Rows - I THINK we used 30 lbs., but I'm not positive. 3 sets of 12.
Pullovers - 25 lbs., 30 lbs., 40 lbs., all for 12.
Chinups (Commando) supersetted with Red mini-band Triceps Pressdowns - 3 sets of 8/30.

<3 Stretching <3

Short Day

Friday seems like it's going to be the short day this cycle. Now that the meet is official, I can't believe how close it is!!!!!!!!!!!!!

Competition Bench - 125 lbs., 150 lbs., 160 lbs., all for 3.
Dumbbell Bench - 35 lbs., 40 lbs., 45 lbs., all for 12. 50 lbs. for 10.
Triceps Pressdowns - 80 lbs., 100 lbs., all for 12. 110 lbs., for 10.

<3 Stretching <3

It's Official!!!

I'm goin' to Okie!!! Next competition is February 12th. 3 1/2 weeks to train! And I get to see my Aunt Gert again!

RPE was 8:
Competition Bench - 115 lbs., 140 lbs., 150 lbs., 155 lbs., all for 4.
T-Bar Rows!!!!! - 45 lbs., 60 lbs., 70 lbs., 80 lbs., 85 lbs., all for 6.
Y,T's - 5 lbs., 3 sets of 10.
Lateral Pulldowns - 60 lbs., 80 lbs., 90 lbs., all for 12.
Biceps Curls - 15 lbs., 3 sets of 12.

<3 Stretching <3

Deloading

Well, this week is a bit of a deload. Not a total screw-off deload. But, our reps are a little greater this week, so it's less weight. Brian needed to back me off a bit, to time it right for the competition in February.

RPE was 8:
Bench - 115 lbs., 135 lbs., 145 lbs., all for 5. 150 lbs., for 4. 140 lbs., for 5.
Close Grip Floor Presses - 135 lbs., 145 lbs., 150 lbs., 145 lbs., all for 5.
Dumbbell Military Presses - 25 lbs., 30 lbs., 35 lbs., 30 lbs., all for 6. My shoulder was pretty achy. Gonna have to tend to it at massage tomorrow.
Skull Crushers - 45 lbs., 55 lbs., 60 lbs., all for 6.

<3 Stretching <3

I'm extremely blessed to be so well taken care of :-)

Go Lats!

Good lat day today. I feel them working much more than they ever used to!! Things are well and headed in the right direction. :-)

Dumbbell Rows - 30 lbs., 20. 35 lbs., 12. 40 lbs., 10.
Pullovers - 25 lbs., 15. 30 lbs., 10. 35 lbs., 12.
Chinups - 2 sets.

<3 Stretching <3

Activation

This has been a super fantastic week. PR's all week, and it feels great! Really making great gains. And, I'm finally learning to activate my lats while I'm benching!!!!!!!! Took me long enough! GEEZ!! But, Brian and I have really been noticing a difference lately in a lot of things having to do with my lats. He says I'm thicker, and the way he stabilizes me for rows now just absolutely works magic. It's amazing. So, they're getting stronger and able to handle the heavier weight when I'm benching and it's definitely making a difference. They're able to activate much quicker now...and more instinctively.

Competition Bench - 135 lbs., 150 lbs., 160 lbs., 170 lbs., 165 lbs., all for 2.
Dumbbell Floor Press - 45 lbs., 55 lbs., 60 lbs., 65 lbs., all for 4.
Triceps Rollbacks - 20 lbs., 25 lbs.,(2 sets), all for 5.
Shoulder Horn - 8 lbs., 15, and 2 sets of 20.

<3 Stretching <3

Pickle

As expressive as I am toward most people in my life, I've never been good at that with family. But, there's one person that I've learned as I got older to trust with my emotions and to give honor to. My Pickle. That's my sister. (Well, her nickname) And I'm the Sitser. :-) Love her. My mom tells me that when we were little and we'd be together, people would walk up to give me candy and not her. And I remember as I got a little older on Halloween feeling badly because people would know who she was if she was with me because I'd be on my crutches. I got lots of attention and was always the louder one of the two of us...much more expressive and openly opinionated.

I've always had a very protective attitude about when it comes to her, cuz she's my little sister. But, I've almost always had admiration for her like she is my big sister. There aren't many people in the world that I wouldn't know what to do without them, but, she's one of them for sure. She's one of my hero's, definitely. Everything I wish I was, she is. We're super opposites, but, I always have felt that we understand each other. Together, we kinda make a whole person. :-)

Focus. Focus means To Concentrate. I read a quote recently that said "If you change the way you look at things, the things you look at change." After a week and a half of me going off the deep end and not being very fun to be around, I finally got a chat with my sister. She said one little sentence and it completely opened up a whole new way of looking at things. (And I immediately wanted to hide in the corner because I had so completely missed the obvious.) But, things are back to normal now. I just needed to find an objective eye. It's hard to come by objectivity. But I always find it in her. She's super smart. She's had a lot more experiences with life than I have. I'm really naive, and not well-rounded. She has gone and explored and had a variety of relationships with a variety of people from a variety of countries. It's really expanded how she thinks and looks at things and really pays off when I'm stuck in one of my ruts. She's usually right. And she gets my focus right back to where it needs to be.

Focus. Focus is really important. I absolutely love training. It's my very favorite thing in life. My very favorite. On top of that, Brian has done an infinite number of things to help me and to improve my quality of life in so many ways. He looks out for me and cares as much about my goals as I do. Focus. That's what I should focus on. All the time. Outside things creep in to cloud perceptions in a very subtle way. Focus is a hard thing. But, nothing's easy. It'll just take a little practice just like everything else. And when I fall off the wagon (cuz no one is perfect) I have My Pickle to tell me that I'm off again and get me refocused.

My Pickle hasn't been home since I started training with Brian. She doesn't know him yet, which kinda makes me sad. I have always liked when the important things/people in my life were connectedto/knew each other. I can't wait till she comes back so she can come see us train. It will make her happy cuz we work really well together. And she'll be able to see a lot of stuff that isn't seen by the naked eye...cuz she's My Pickle and she takes care of me. I think she'll probably tell Brian thanks for taking care of me. And after last week, he just might say the same thing back. :-D

Today was amazing. Rows are feeling so good since Brian started kneeling down on me. I just needed the extra weight to help with my leverage. And Bench is going super great!!!!! Brian's really got me on a great program.

Bench with 3-second Pause half way up - 145 lbs., 155 lbs., 165 lbs., all for 2. Then, we (well, Brian) changed the rules of the program, cuz I was doing really well. He had me bench 175 and 180, each for a single. Felt amazing. I didn't have trouble with either lift.
Cambered Bar Rows - 85 lbs., 8. 95 lbs., 3 sets of 6.
Y&T's - 5 lbs., set of 10. 8 lbs., 2 sets of 10. (went up in weight here! Brian said I look really strong!)
Chinups - 2 sets of 8.

<3 Stretching <3

Here's a link to the song that I always give to My Pickle from me to her: http://www.youtube.com/watch?v=i-T1h7J0R-Q&feature=related

Routine

We're back in action. Finally. A regular week. If it was an actual thing I would kiss it for coming back. Still saying prayers that other parts of life return to normal, but, it wasn't a bad day by any stretch of the imagination.

Friday's Numbers (RPE was 8):
Competition Bench - 135 lbs., 145 lbs., 160 lbs., all for 2.
Dumbbell Floor Press - 40 lbs., 50 lbs., 55 lbs., all for 5 (I think).
Dumbbell Triceps Rollbacks - 15 lbs., 1 set of 10. 20 lbs., 3 sets of 10.
Shoulder Horn - 5 lbs., 1 set of 20. 8 lbs., 2 sets of 15.

Today's Numberse (RPE was 9):
Close Grip w/ half board - 140 lbs., 150 lbs., 160 lbs., 170 lbs., 165 lbs., all for 3.
Military Press - 70 lbs., 80 lbs., 85 lbs., 90 lbs., all for 3.
Facedown Lying Lateral Raises - 15 lbs., 3 sets of 12.
Triceps Pressdowns - 90 lbs., 100 lbs., 110 lbs., all for 12.

<3 Stretching <3 Twice today. Thank you Brian :)