Minimalist Lifting, Week 2 Training Log

I am about halfway through my second week on a more minimal lifting program.  Here are some thoughts and observations.

If you read about the Wendler 5/3/1 program online, you will see that each day has you do 3 sets of the main lift. There are different templates you can follow for assistance work. The templates have names like “Big But Boring,” and “The Triumvirate.” The template where you do just the main lift, with no assistance work, is called “I’m Not Doing Jack Shit.”

Continue reading

Advertisements

Simplifying My Fitness Plan So I Have Energy for Real Life

I’m noticing some uneasiness about my new fitness plan. I’m simplifying it a lot, because I have more responsibilities while my husband can’t do housework or drive. Jennifer Campbell of Healthy Habits Happy Moms suggested that I may need to re-examine my expectations for myself and my habits while my husband is laid up. I didn’t want her to be right, but I quickly learned that she was. Plus, it is winter and my kid is driving me a bit crazy anyway. So, my new fitness plan is as follows, for as long as it serves me:

  • One lift each day, using the Wendler 5/3/1 template. Wendler’s program uses the back squat, deadlift, bench press, and military press. I’m gonna add a day of Pendlay rows because I can’t leave well enough alone. So that’s 5 days of lifting, for maybe 20 minutes each. 30 minutes if you count warm ups and stretching/rolling. Hopefully fast enough to be done before my kid drives me batshit crazy.
  • Olympic lifts technique practice if/when I feel like it, to keep technique in my muscle memory. Nothing too heavy. Or not.
  • Walking when the weather and my schedule allows.
  • Doing “on my feet” tasks around the house as I feel like it.

It feels too….easy? Short? Mild? I’m not used to having so much gas left in the tank to handle household tasks (but that is the point of simplifying so I guess it is working). I’m not used to having a clean living room that I cleaned myself. I’m used to my muscles being tired so that lying on the couch feels good. I’m used to my legs being tired and needing to rest a lot. I’m used to being more sedentary when I am not actually lifting. I’m used to not wanting to walk up the stairs to get something. I’m used to my living room being more cluttered. I’m used to my husband doing some housework, and me doing less housework. Now that my husband is injured, I’m doing almost all the housework….and I’m keeping up with it for the past few days myself, and not feeling tired and resentful about it.

Noticing that life feels easier to handle is GOOD. My mental uneasiness, however, means I clearly have some beliefs to work through – such as “exercise needs to be intense in order to do anything.” Or, “being tired means my training is working.” Or “being tired means I’ve done something” or “not being tired means I haven’t worked hard enough.” I thought I was over these beliefs, but clearly I’m still hanging on a bit.

I also have some nagging thoughts like “what if I lose all my progress on the Olympic lifts?” To that thought I respond that nobody is paying me to get good at those, and that my number one priority is my health and my family. If that means taking a little break for a while to do something else, that is okay. Once a hobby adds stress to my life during a time period when I have plenty of stress from other areas, I can stop telling myself that it is helping my  health.

Over the past month I’ve also challenged some of my food beliefs and been happy with the results. We are eating a lot of sandwiches, salads, and cereal in our house these days, in order to minimize cooking. I am buying packaged sauces and dressings rather than making them from scratch. It’s helping us get more flavor variety into our meals without too much work. I’ve been eating a lot more salad. My favorite salad dressings right now are Annie’s Papaya Poppyseed, and Brianna’s Blue Cheese. I have a bunch more I want to try. We’ve been eating off disposable dishes, and I’m just now starting to phase my regular dishes back in, now that I have some extra energy.

So, just as I am adjusting  my family’s food plan to minimize stress, so too I am adjusting my movement activities to do the same. Yesterday I went to barbell club and did bench presses, some light snatches, and some experimentation with hanging from a pull up bar using bands. Today I did deadlifts at home. My hamstrings and glutes are like “oh hey! We forgot about deadlifts.” But my legs still had enough energy in them to keep up on the dishes today. We used some disposable and some regular dishes. Because it doesn’t have to be all or nothing. I can phase the regular dishes back in gradually, and see how it’s working for our sanity.

My kiddo was sick today, so I had plenty of quiet time. It was a much needed recharge day for me.

Here’s to a week of feeling oddly energetic! I can get used to this :).

Realization: My Workouts Should Not Drive Me to Drink!

To be fair, it isn’t really my workouts that are driving me to drink. It is my three year old.

I’ll back up a little.

While the weather was warm, having a porch gym has served me well. I could lift on the porch while my kiddo played outside. If it took me an hour or two to get my warm up, lifting, and mobility and recovery work in, that was usually fine. My kid would play, eat snacks, and generally entertain himself.

Now though, it’s winter in New England. The gym has moved into my living room. My husband is injured and can’t play with my kid as much, and it’s too cold to get out much at all. Basically, my three year old is bored, and in mama-obsessed mood. He wants a lot of attention from me. And yes, he gets out of the house. He goes to his babysitter a couple days per week where he plays with other kids and goes on outings, and I take him to gymnastics class and swim class and the library and the grocery store and…..it’s still not enough. Especially since my husband and I were sick for a couple weeks on top of everything. My three year old is bored.

I’ve been trying to get back into my routine of lifting 3 times per week, for 1-2 hours start to finish.

Yesterday, I really had trouble getting going. I didn’t really want to lift. I wanted to go for a walk. It was sunny outside, and 27 degrees, which was the warmest it had been all day. I didn’t listen to myself though. I didn’t want to throw off my lifting schedule. In truth, it made me a little nervous to do it. So, I decided to lift instead.

Within the first sets, I noticed I felt irritable. I tried to get my kiddo to go upstairs and play with my  husband. No dice. He spent the whole workout running laps around the living room and trying to climb all over me between sets.

At one point, I decided to try a bench press. One of my coaches at barbell club had shown me how to do it the way the powerlifters do it. I got my rack out, figured out the height adjustments for benching, figured out where to place the bench in my set up. I got myself in position and ready to do a bench press.  I was about to lift the barbell off the rack.

And then something soft hit me. My kid had taken a sock and launched it at me, slingshot style.

I sternly told him that it was not safe to throw things at me while I am lifting, and carried him upstairs to my husband.

He still made his way back downstairs before the end of the workout, and climbed on me while I was stretching. And climbed on me for a while afterwards. He hadn’t napped. I made plans to go buy wine and cook some macaroni and cheese as soon as I put him to bed. Comfort and decompressing was needed.  As I was cooking dinner, I realized “I should have just gone for the walk I wanted to. I’d probably be in a much better mood right now!” I had a great time watching the Bachelor and felt better when I went to sleep.

And then it hit me….this isn’t working for me right now. I shouldn’t finish my workouts so stressed out that I need to decompress from them. And right now my kiddo is making that a reality.

The positive side is, having equipment at home gives me loads of flexibility to make changes! What if I tried something different? I’ve been wanting to try more powerlifting again (after taking a break for a while to focus on Olympic weightlifting). What if I just committed to one exercise every morning? I could do a Wendler style 5/3/1 program or a Stronglifts 5×5 model. I could make a schedule, for example: Monday deadlifts, Tuesday bench press, Wednesday squats, Thursday overhead press, Friday Pendlay rows. Each morning I could spend less than half an hour on a lift. While my kid ate breakfast. I’d be able to crank it out and be done before he started driving me batshit crazy. I could do it even on the three days of week that I go to work. On days I stay home I wouldn’t be too tired afterwards to do all the extra stuff that is on me to do while my husband is injured. I could maintain and even increase my strength. I could maybe do an Olympic lift on Tuesday/Thursday/Saturday if I feel up to it if my kid is entertained, but I could take a break from focusing on them.

And I would be able to take a walk in the afternoon if the weather is nice enough that I actually want to.

So, this morning I came downstairs and did some sets Pendlay rows as my kid ate breakfast. And wrote this post. It feels strange to just do one exercise and still have this much energy after a workout.  And it feels nice to be done with a workout and not be ready to drink. Let’s see how this goes!