Sunnyday's Training Journal

[Mac]

I'll be there in spirit.

Me too.

I started out as a PL back in high school. Probably why my hips and shoulder are so bad.

Good luck. Wish I could come and support you.

[Sunnyday]

Me too.

I started out as a PL back in high school. Probably why my hips and shoulder are so bad.

Good luck. Wish I could come and support you.

Thanks, Mac.

I'm fairly certain as to what my opener will be. I've got a plan A and plan B depending on how I feel after the opener. It's a bench and deadlift-only meet, and it's open-only so it should move along pretty quickly. I'm just doing bench and since I'm the lightest weight class in the meet I'd be surprised if I'm not the first one on the platform. So far there is only one other woman in my weight class. Gulp.

[Mac]

I failed at being a good PL because my bench press was close to my squat, that's how bad my squat was, or was it the other way around.

I would rather be first, get er done and over with.

[Ibarramedia]

Thanks!

It's in Columbia, guessing that's about halfway between us.

Yes. Up by 29 north I guess.

[Sunnyday]

I failed at being a good PL because my bench press was close to my squat, that's how bad my squat was, or was it the other way around.

I would rather be first, get er done and over with.

If I continue with this I'll have to stick to bench. I can rep out some solid weights occasionally on squats and deads, but given my hip and back OA, I'd rather not risk further damage.

That doesn't mean I'm not going to try to meet up with a certain world champ (who happens to be in my weight class AND lives in MD) to help me dial in my form on all three lifts. Hint.

[baby muscle]

Dynamic stretching for warmup

DB twist press:
4 x 30s x 12

Flat bench:
trying to do these reps like a PL. That dead stop at the bottom is not so easy.
bar x 10
65 x 10
85 x 5
95 x 5
105 x 3 - honestly I can hit this for 10, just super iffy at anthing more
110 x 1
115 x 1
did a lot of practice on setup and in the upper range 105-115 with just singles and doubles out of the bottom with a pause ON the chest. I keep forgetting to actually TOUCH my chest. Not very confident I can do this without getting red lighted - keep moving my feet like I'm setting up to rep out with a pair of DBs...that or one of my tris just gives out at the bottom of the lift and I end up bouncing back off of my chest. Second guessing myself a lot on this eandeavor. I really wish I had someone to take with me to this meet. Who knows, maybe I'll get a call from the meet organizer letting me know my entry was the 51st he received and he already closed the meet at 50. I'd be relieved.

I had planned to do some flyes and incline bb, but I saw I was running short on time with child care.

Front bb raise:
3 x 35 x 15

Reverse DB flyes supported on incline bench:
4 x 15s x 12

Leaning DB lateral raise:
4 x 20 x 12 each side

Ran out of time at child care. Picked up the kids and brought them home, fed them lunch, left them with big sis and went back to the gym.

Finished with 20 minutes on the elliptical.

Got home with just enough time to cook my lunch and head out the door to bring big sis to sports practice. I barely have enough time to make my next meal and ice my hip before we have to head back to school to get her from practice. Ugh.

You can do this. I think you have enough time to do work on your program at 4.5 weeks out. Not adding weight mind you, just perfecting your set up, and working off the commands. I think it's a lot of work to do your first meet by yourself but it's do-able. Who gives you hand-offs/spots at your gym? Can they practice your singles by calling your signals for you?

[baby muscle]

If I continue with this I'll have to stick to bench. I can rep out some solid weights occasionally on squats and deads, but given my hip and back OA, I'd rather not risk further damage.

That doesn't mean I'm not going to try to meet up with a certain world champ (who happens to be in my weight class AND lives in MD) to help me dial in my form on all three lifts. Hint.

I think those are all great ideas

[baby muscle]

Thanks, Mac.

I'm fairly certain as to what my opener will be. I've got a plan A and plan B depending on how I feel after the opener. It's a bench and deadlift-only meet, and it's open-only so it should move along pretty quickly. I'm just doing bench and since I'm the lightest weight class in the meet I'd be surprised if I'm not the first one on the platform. So far there is only one other woman in my weight class. Gulp.

OK, I just looked at the roster and it looks like she's doing the Push/Pull event, which is a completely different event than bench only. So you may be your own competition, unless they have more entries they haven't posted (theres 38 on roster right now). People show up to lift the day of the event sometimes, even though they SAY they have deadlines but the promotor will likely let them compete anyway. Which slows the whole event down.

[baby muscle]

Here is what I would tell you, if you were my sister doing her first meet...I think you should practice your signals (3-5 singles, 2-3 days a week, at the end of your workout) by yourself or video for yourself, with only a very light warm up weight like 65# until you feel confident. Then you can groan under 115 etc after 2 weeks of the babyweight. Just my 2 cents...

[Sunnyday]

^^This is all GREAT advice, baby muscle! Cannot thank you enough!

[Granite-Dawg]

I've been a gymrat in many different states around the country over the years, and I can tell you the one universal truth seems to be that PL'ers are the nicest, most supportive crowd. I think you'll be fine! I also think they will go out of their way to welcome a "first-timer"! I expect by the time you're up, you will have a cheering section!

I agree with you 10,000% I have been cheered for and encouraged by people I have never met before at meets.

[Granite-Dawg]

Here is what I would tell you, if you were my sister doing her first meet...I think you should practice your signals (3-5 singles, 2-3 days a week, at the end of your workout) by yourself or video for yourself, with only a very light warm up weight like 65# until you feel confident. Then you can groan under 115 etc after 2 weeks of the babyweight. Just my 2 cents...

I agree if you can video yourself it will help tremendously!

[Sunnyday]

I agree if you can video yourself it will help tremendously!

Agree, a vid would be great. Most days I'm lucky if I can get a spotter. Yesterday was a VERY lucky day in that I had someone to help me with liftoff on nearly all my heavy sets. That's the first time it's happened in two years. But I seem to be on a lucky streak these days so fingers crossed.

[sassy69]

Some advice a PL friend of mine posted on FB yesterday:

it's never heavy. As soon as you think it is, it does become heavy. But it's not heavy, you just aren't strong enough. If I can't lift it, it's because I'm not strong enough, not because it was heavy. I'm not just talking about lifting either ‪#‎itsneverheavy‬

[Sunnyday]

^^that is great stuff! And very true!