Abbie Mork

The first week of training came and went.  Gave me some confidence by finally starting to get to put some weight on the bar even though it wasn't anything I couldn't handle.  Plus, the fact that I didn't get crazy sore after any of the workouts was an extra bonus.

Day 1: Tuesday during lunch break @ Gold's

Front squat with belt and a pause in the hole: 5x3 @ 80 pounds

BB upright row: 10 @ 65 lbs, 10 @ 85 lbs, 10 @ 105 lbs immediately followed by 10 @ 60 lbs

Circuit of the following three exercises 3 times:

Leg curl: 3x10 @ 80 lbs

Leg extension: 3x10 @ 80 lbs

Lat pull down: 3x10 @ 70 lbs

Day 2: Wednesday before work @ Gold's

Reverse incline skull crushers: 3x12 @ 30 lbs (did slow and controlled because going up in weight means jumping to 40 lbs)

DB press: 3x10 @ 20 lbs, 25 lbs and 30 lbs

DB front raise: 3x10 @ 10 lbs

DB side raise: 3x10 @10 lbs

BB curls: 3x10 @ 25 lbs, 30 lbs and 35 lbs

Alternating DB curl: 3x10 @ 15 lbs

Rope press down: 3x15 @ 30 lbs

Day 3: Saturday morning @ 22nd Street Barbell

Squat: worked up to my working set and then hit 145 lbs for 6

CAT DL (speed work): 5x3 @ 160 lbs

GHR: called for 100 total so I did 4 sets of 25

Abdominals: did 3 planks each for 1 minute

*Trained with Terie, Kara, Jesi & Lakesha who made me look like a weakling, but gave me that motivation to get stronger.

Day 4: Sunday afternoon @ 22nd Street Barbell

Bench press: went in with a working max of 140 lbs, but due to my butt coming off the bench when pushing my first working set of 115 lbs we had to go back to basics and develop a new set-up.  My butt coming off the bench hasn't been an issue because I wasn't competing, but the problem is that if my butt comes off on all of my bench presses none of the lifts will count in a meet and I will be disqualified.  So Wes decided to drop by working max 15%, which leaves me at 120 lbs working max for now until I get the kinks worked out.

Bench press with a pause & commands:  100 lbs

Bench press off 2 boards with pause & commands: 1 @105 lbs and 1 @ 110 lbs

DB incline press: 3x10 @ 20 lbs, 25 lbs, and 30 lbs

Dips with feet up: called or 100 so did a set of 30 and then 2 sets of 3 repts

Band press downs: 4x25

Alternating DB curls: 4x12 @15 pounds

Making things official!

The holidays left me feeling a little bit like a fatty this year.  Ever since I tried the gluten free diet I have adopted a diet that isn't entirely gluten free, but has a noticeable decrease in high carb foods because I felt better.

The holidays at our house is a time of delicious food that is sure to put you into a sugar and carb loaded coma.  My mom's abilities in the kitchen are incredible and that is why the holidays are a time we look forward to all year round.  Well at least I do!  This year though the homemade breads, pastas, and cookies left me feeling lethargic and chunky.  At no point will I ever say no to those foods not only because they are a family tradition, but because they are freaking incredibly delicious.  

After the holidays my mom and I both made the same comment of how we wouldn't be stepping on a scale or debate whether to take back any pants we received as gifts until at least a couple of weeks past.

Just before the New Year the idea was thrown around and then confirmed that I would be doing my first powerlifting meet as I discussed in my previous blog.  It basically made me want to focus on eating even that much more consciously by feeding my body good nutrients.  So these last couple of weeks I started making simple little changes in my daily eating.

Over the last 2 weeks I was more conscious and disciplined as to what was going in my mouth.  Was I perfect?  Hell no!  My co-workers can vouch when this past Friday I had a severe craving for donuts so I went to Dunkin Donuts where they proceeded to give me what appeared to be day old donuts.  Obviously I was disappointed and wished I had never eaten them, but I knew that if I didn't I would sit and think about them and eat everything in site.  I personally believe that if you have a craving for something go eat it and get it out of your system.

I tried on a new pair of jeans today that 2 weeks ago I wedged myself into and could barely breath while my muffin top spilled over the top of the jeans.  FYI, muffin top runnith over your pants is a pet peeve of mine.  Swallow your pride and realize you need to buy at least one size up, which is what I did that day in the store 2 weeks ago.  If you don't want to then work on losing the fat.  Only one person can control the amount of fat on their body and that is you.  This morning that size up were huge on me so I went back to exchange them for the size down that produced the nasty muffin top and they fit perfectly.  Almost like they were made for me.  Not too many other things in this world make a girl happier than fitting into a pair of jeans they have their heart set on.

Each New Year I am not big into resolutions, but say that I want to lead a healthier life than the year before.  This year is no exception!  Now, I also plan to set more goals and work to attain them.  I like the idea of constantly striving for something so we I don't remain stagnant, unfocused, and unmotivated.

On that note it is time to hit the dungeon and finish up the last workout in my first week of the 8 week prep.  It felt good to get back to the gym and start moving some weight.  Nothing real heavy, but much more than what I had lifted in the previous 2 weeks.  Keep in mind all those changes in the last 2 weeks were not from any crazy working out.  I was actually working out less than usual because I was on a deload.  It was all from a changed diet.  Most things in life don't come easy, but with some hard-work, dedication, planning, and support from those around you you can make it happen!

Well, I am officially a week into being a little bit of an emotional wreck.  Sunday I was at first informed and then minutes later told that I will be competing in my first powerlifting meet.  Wes said either compete or he would stop training me! #JawHitFloor

Over the last year I have had a blast training to be strong.  I have felt good throughout the process, learned a lot, met some great people, and love the changes I have seen physically and mentally in myself.  All that being said lifting has became a big part of who I am, but I never saw myself doing a powerlifting meet anytime soon.

The truth is I am just going to have to find a way to come to terms with the fact that I am about to get destroyed in my first powerlifting me.  This probably is the toughest part of the entire process.  Sports is where I have always excelled because I always busted my ass.  But, I will be going up against people who have been doing this for years or have a ridiculous passion for powerlifting and they will dominate me.  Like Wes has said it isn’t about what you lift, but is about the effort you put in.

My 8 week training cycle starts on Tuesday.  I am coming off a solid 1 week deload with a light week before that as well.  Emotionally I have been frustrated not getting to lift because I have felt good and of course after the holidays all I have wanted to do is get back into the gym and work off all the extra treats.  Constantly having to reminding myself to believe in the process.

The next 8 weeks outside of work are going to be focused to training, eating a clean diet, prehab, and making sure I am getting enough sleep.  It really won’t be much of a change for me.  Over the last couple of years I have always tried to be conscious of what foods I put in my mouth, but now it will mean less treats.  I think feeding my body the right nutrients will be the difference between me seeing any gains in the next 8 weeks.  Protein consumption is going to be a MAJOR focus.  Getting to the gym 4 days a week is who I am so there will be no issues with making it their.  Making the lifts and getting through the workouts might be a different story.  

By Tuesday I need to come to the realization that this meet is going to happen and I can either make the best of the next 8 weeks or be a Debbie downer.  Powerlifting is a community and I am lucky to be a part of the 22nd Street Barbell crew, but at the end of the day only one person can move the weight and that is me.  We show up as a team and support each other, but it is up to me to step up and show my strength.

Well after lifting for 11 months today was my first ever real glimpse into what it would be like to compete in a powerlifting meet. It wasn't because I had the itch, but because I was told it was all part of the process. I was put on the Sheiko training program recently without knowing it and that program requires a mini meet.  At least that is what I have been told!

A majority of my training occurs at Gold's Gym, but a couple of Sunday's a month I will go down to the dungeon. It is where the powerlifting crew 22nd Street resides. If you want to get strong this is the place you go in Des Moines no questions asked.

Squat

The difference between lifting weights at Gold's versus the dungeon is night and day.  Lifting with metal plates is noticeably heavier than using the rubber bumper plates at Gold's.  So after I hit 170 pounds on squat for my first rep today they looked over at me and said that is equivalent to what it felt when you hit your 190 pound squat PR at Gold's awhile back.  After that I hit 180 pounds on squat and was called my final attempt because I pitched forward a little bit. It is frustrating when you are moving more weight, but the number you report is lower.  The only people who understand the difference in the weights are those who have experienced it!

Bench Press

Next up was bench press.  My current one rep max on bench is 135 pounds at Gold's and it was a painful grind to get that.  I don't think I will ever forget that day not only because it was the most straining I have ever done during a lift, but because that was the day I could say I could bench with a plate on each side.  Today I successfully hit all 3 lifts and the last was 140 pounds of real weight.  I did have to grind for a few seconds, but once I got past it the lockout came pretty easy.  This would be equal to 145-150 pounds easily at Gold's!

Deadlift

Now to the last lift of the day.  My current PR was hitting 225 pounds for two reps at Gold's Gym a little under two months ago.  Today, my second pull was 225 pounds and it was amazing how much more difficult it was to lift.  REAL WEIGHT was the key today.  I failed 235 twice so my current PR will now be 225 pounds of real weight versus plastic bumper plates.

I will admit that at the end of the session I felt defeated and frustrated.  Defeat and failure are not something I handle well.  Then, I had to remember it is part of the process of training.  When I hit my original squat, bench, and deadlift PR's I weighed about 8-10 pounds more.  So the fact I have been able to maintain and build strength while shedding fat means my coefficient has improved.  Personally there is no powerlifting meet in site for me, but your coefficient is the difference between taking home first and second.

In the end I need to remember to celebrate my successes along the way.  I definitely feel much stronger than I did 11 months ago, 6 months ago and even 2 months ago.  It has been a constant changing process.  I need to be happy with the fact I handled 140 pounds on bench today and I am almost to my goal of benching my body weight!!!

Thanksgiving is a time to reflect on those things you are thankful for.  I personally try to lead a life of being thankful for the amazing people in my life on a daily basis.  Sometimes I am not always the best at showing or saying it so here are a few special thank you:

My parents Terry & Dana: thank you for your constant love, support, and generosity. You both are people I respect, honor and look up to.

Sisters Erin & Shelby: thank you for always being big sisters.  Growing up I always looked up to both of you and I still do today!

Nephews August, Johnny & Max: thank you for the insane amount of joy you bring to me through your hugs, kisses, laughs, and adventures.  It has been a joy watching you little guys grow!

To my besties: you ladies have always been there through the good times and the bad.  I love you all and look forward to 30 more years of memories!

Co-workers Nate & Amanda: thank you for making work a place I enjoy going to every day.

My trainer: thank you for supporting me in my journey when others don't understand why I do what I do.  You are a constant inspiration and I thank you for listening to my frustrations and telling me what I need to hear sometimes!

My patients: thank you for allowing me to have a job that I love!  It truly is an honor to work with each and every one of you.

Lastly, thank you to anyone and everyone who has crossed my path.  Each and everyone of you has an an impact on my life and I am grateful for that!

I started lifting to get strong with the start of 2013.    My trainer and friend told me that I would need to get comfortable with being uncomfortable.  Wasn't really fan since I had no idea how uncomfortable it would get.  Let's just stay that in the last 11 months there has been a whole lot of uncomfortableness experienced by me when it comes to weight training.  

Squatting

Today while training I had a realization of how much I have grown.  Today was a light squat day with 5 sets of 3 at 135 pounds.  For all of you out there that don't lift that is a bar with a 45 pound plate on each side.  Also known as intimidating as hell for first time female lifters!  While I was in the middle of my sets I realized that if you would have asked me to squat 135 pounds without a spot 6 months ago I would of had a mental freak out session with myself and wouldn't feel comfortable squatting.  Not today my friends.  I killed it and felt really good doing it!

Bench Press

Today I also had to bench 125 pounds for a single rep twice.  Up until 3 weeks ago I would have told you that was heavy weight, but not after last Wednesday when I was informed I was going to bench 170 pounds off of 4 boards for 2 sets of 3.  When I saw that as part of my workout for the day I literally thought my trainer had lost his damn mind!  

Here is my history with benching:  About 4 months ago I went for a PR and hit 135 pounds, but failed 140.  The 4 months after that were spent doing speed work and higher reps.  So, 2 weeks ago when I was told I had to bench 155 pounds off of boards I flipped, but 170 the following week......you high?

Today was a simple 125 pounds, which made me feel happy because honestly 2 sets of 3 of 170 pounds on bench was the most uncomfortable and painful benching I have ever experienced.  The only hiccup was that I knew I wouldn't have a good hand out.  So I knew I was going to have to do a full 125 pound bench twice with most likely the 2 worst hand outs known to man.  Guess what.....I was right!  The guy who handed out to me literally pulled my back up off the bench and then dropped the weight decently quick on me.  So instead of my back staying nice and tight and locked into position during the hand out I had to make sure the weight didn't come crashing down on my chest first and then reset before making the attempt.  Yeah, not efficient!  

Then, on top of that I told him to spot me because I haven't done a full range 125 pound bench in awhile.  So, what does he proceed to do?  He crouches down and follows the bar down to my chest and back up with his hands not anywhere near the bar.  Stellar performance.....NOT!  I was pretty proud of myself that I felt comfortable enough benching 125 pounds today, not only once, but twice with the worst hand out and spot!

Proof that I am an incredibly lucky aunt and have the most adorable nephews ever!