{"id":298,"date":"2017-08-31T16:26:06","date_gmt":"2017-08-31T16:26:06","guid":{"rendered":"https:\/\/katiecooke.com\/powerlifting\/?p=298"},"modified":"2017-08-31T16:26:06","modified_gmt":"2017-08-31T16:26:06","slug":"working-towards-worlds-training-log","status":"publish","type":"post","link":"https:\/\/katiecooke.com\/powerlifting\/2017\/08\/31\/working-towards-worlds-training-log\/","title":{"rendered":"Working towards worlds: training log"},"content":{"rendered":"<p><em>I train four times a week, usually. In this last month before I compete, it&#8217;s most about peaking: strength, technique, and confidence. Sometimes, I have to juggle a little. But, we&#8217;ve planned for that.<\/em><\/p>\n<p><span title=\"Edited\">I went to train on Tuesday, to do a planned session of heavy bench doubles&#8230;but, found myself entirely alone in the gym. There was no one to badger to spot for me, and no one who could help me with the strap. And, with no useable safeties on the bench at my height, my planned training was not an option. Working over 90% like that&#8217;s not the smartest, and it was meant to be a work-to-failure session. So I swapped out this session for a non bench session of weighted dips, inverted rows, pull ups, and push ups. <\/span><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-version=\"7\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/BYZMXH2nnWK\/\" target=\"_blank\" rel=\"noopener\">A post shared by katie cooke (@slowlight)<\/a> on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2017-08-29T21:58:44+00:00\">Aug 29, 2017 at 2:58pm PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async defer src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p style=\"text-align: right;\"><em><span title=\"Edited\">[three videos: dips, rows, and push ups]<\/span><\/em><\/p>\n<p><span title=\"Edited\">At the moment, I have two &#8220;formal&#8221; bench sessions a week, and two other sessions that I can do solo. Partly for just this sort of situation, and partly so I can let rip a little and keep the confidence without fretting about my technique.<\/span><\/p>\n<p>I kind of love doing weighted dips again. I missed them when they were gone. The first video shows the last set from a five-by-five with a load of 25kg (so, my bodyweight plus 50%). I can&#8217;t hang a dip belt off my hips, so I load up the backpack.<\/p>\n<p>My pull ups are way too struggle-ugly to share right now&#8211;particularly when I am doing them on a bar that rotates a little as I move.<\/p>\n<p>The second video has ring rows. These rows were a bit of a balancing act: I loaded up the pack, but on my back, it hit the floor, on my front, it was jammed up under my neck. So I tried it with a plate on my middle. A little wobbly, and a little awkward to pull as high as I wanted as I kept catching it with my arms, but, not bad for a first time around with this.<\/p>\n<p>The tricep push ups were pretty light (+14kg) but I was knackered by then&#8211;long day at work, and then the end of the session.<\/p>\n<p>But it was a fun session. And hey, you get to listen to one my very favourite Jazz Butcher songs with that dip video, too. Here&#8217;s the full version of Southern Mark Smith:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/JIez7lGxKps?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I train four times a week, usually. In this last month before I compete, it&#8217;s most about peaking: strength, technique, and confidence. Sometimes, I have to juggle a little. But, we&#8217;ve planned for that. I went to train on Tuesday, to do a planned session of heavy bench doubles&#8230;but, found myself entirely alone in theContinue reading &rarr;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-298","post","type-post","status-publish","format-standard","hentry","category-training","no-thumb"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8QVeq-4O","jetpack-related-posts":[{"id":115,"url":"https:\/\/katiecooke.com\/powerlifting\/2017\/06\/21\/on-wolves-donkeys-and-baggage\/","url_meta":{"origin":298,"position":0},"title":"On wolves, donkeys, and baggage","author":"Katie","date":"June 21, 2017","format":false,"excerpt":"In which I show you rather more of the inner workings of my brain than you may be comfortable with. There are a lot of feels with my lifting. I love lifting, and it gives me real joy, but it also comes with a lot of negative mental chatter. And\u2026","rel":"","context":"In &quot;all the feels&quot;","block_context":{"text":"all the feels","link":"https:\/\/katiecooke.com\/powerlifting\/category\/all-the-feels\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":253,"url":"https:\/\/katiecooke.com\/powerlifting\/2017\/07\/28\/accentuate-the-positive\/","url_meta":{"origin":298,"position":1},"title":"Accentuate the positive","author":"Katie","date":"July 28, 2017","format":false,"excerpt":"It's taken me a couple of weeks to write something I could share about my performance at the British Championships on the 16 July. When you win, or when meet your goals, it's easy to find the positive, and addressing the faults and negatives feels safe. When you fall short,\u2026","rel":"","context":"In &quot;competition&quot;","block_context":{"text":"competition","link":"https:\/\/katiecooke.com\/powerlifting\/category\/competition\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/katiecooke.com\/powerlifting\/wp-content\/uploads\/2017\/07\/Screen-Shot-2017-07-19-at-19.49.39-300x168.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/katiecooke.com\/powerlifting\/wp-content\/uploads\/2017\/07\/Screen-Shot-2017-07-19-at-19.49.39-300x168.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/katiecooke.com\/powerlifting\/wp-content\/uploads\/2017\/07\/Screen-Shot-2017-07-19-at-19.49.39-300x168.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/katiecooke.com\/powerlifting\/wp-content\/uploads\/2017\/07\/Screen-Shot-2017-07-19-at-19.49.39-300x168.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":301,"url":"https:\/\/katiecooke.com\/powerlifting\/2018\/09\/25\/dealing-with-injury-badly\/","url_meta":{"origin":298,"position":2},"title":"Dealing with injury. Badly.","author":"Katie","date":"September 25, 2018","format":false,"excerpt":"Getting injured wasn\u2019t necessarily a failure, but how I dealt with it was. Again, and again, and again. Fail 1. August 2017. Getting broken. When I first hurt myself at the end of August last year, I decided to ignore it. I was just a few weeks out from the\u2026","rel":"","context":"In &quot;all the feels&quot;","block_context":{"text":"all the feels","link":"https:\/\/katiecooke.com\/powerlifting\/category\/all-the-feels\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1,"url":"https:\/\/katiecooke.com\/powerlifting\/2017\/06\/18\/four-weeks-out\/","url_meta":{"origin":298,"position":3},"title":"Four weeks out from the British","author":"Katie","date":"June 18, 2017","format":false,"excerpt":"Today it's just four weeks to the British Para-powerlifting Championships, and I'm getting to that point where I veer between terror and delight. Both come with a helping of butterflies. I love competing, even when it twists me inside out. It will be my fourth British, but this is the\u2026","rel":"","context":"In &quot;training&quot;","block_context":{"text":"training","link":"https:\/\/katiecooke.com\/powerlifting\/category\/training\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":186,"url":"https:\/\/katiecooke.com\/powerlifting\/2017\/06\/29\/no-points-for-trying\/","url_meta":{"origin":298,"position":4},"title":"No points for trying","author":"Katie","date":"June 29, 2017","format":false,"excerpt":"In which I realise that something has changed significantly: there is no longer any \"try\". On the platform, there is only a good lift, or there is no lift. There are no points for trying, no marks for effort, no bonus for working hard, and no Miss Congeniality award. And\u2026","rel":"","context":"In &quot;all the feels&quot;","block_context":{"text":"all the feels","link":"https:\/\/katiecooke.com\/powerlifting\/category\/all-the-feels\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":221,"url":"https:\/\/katiecooke.com\/powerlifting\/2017\/07\/07\/the-weight-of-paperwork\/","url_meta":{"origin":298,"position":5},"title":"The weight of paperwork","author":"Katie","date":"July 7, 2017","format":false,"excerpt":"I'm nine days out from the British, and still getting the work in, and still going through the traditional rollercoaster feelings from the highs of \u201caw yes, I\u2019m pretty good at this stuff\u201d swooping down to the stomach-lurching \u201cargh, I forgot how to bench\u201d via \u201cwhy is this suddenly heavy?!\u201d\u2026","rel":"","context":"In &quot;competition&quot;","block_context":{"text":"competition","link":"https:\/\/katiecooke.com\/powerlifting\/category\/competition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/posts\/298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/comments?post=298"}],"version-history":[{"count":1,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/posts\/298\/revisions"}],"predecessor-version":[{"id":299,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/posts\/298\/revisions\/299"}],"wp:attachment":[{"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/media?parent=298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/categories?post=298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/katiecooke.com\/powerlifting\/wp-json\/wp\/v2\/tags?post=298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}