The Pregnant Lifter – Second Trimester Edition

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As a reminder up front: I am not a doctor nor do I pretend to be one. I simply wanted to share my experience during this crazy pregnancy roller coaster and trying to stay strong. If you are pregnant or plan to become pregnant, make sure you discuss your exercise options with your doctor.

 

Ahh, the “magical” second trimester: where you’re supposed to have more energy, less nausea and overall feel less like you’re always ready for a nap and more like your everyday self.

…”supposed to” being the operative word there. Overall, yes, I have a little more energy and a little less nausea. However, I seem to be one of the lucky few that will have regular nausea and vomiting until the end. That being said, I’ve managed to remain active on most days.

So what’s changed on the workout front?

Took my squat and deadlift working maxes down about 10%. This is mostly to compensate for not wearing a belt on my heavier lifts. I’m also continuing to not go above 85% and even that is only one day toward the end of my current high-volume cycle. I’ve been able to slowly and consistently add to my deadlift max (5lbs at a time) but not my squat max – I chalk that up to moving more (steadily increasing) body weight in a squat position versus a deadlift.

Sumo stance deadlift. Deadlifting still feels good but my belly was quickly getting in the way of my legs when I set up in a conventional stance. Therefore I changed to a sumo stance before it truly became a problem to give me time to get used to it. It took me the better part of 6 or so weeks to adjust to the new feeling and am now comfortable and just as strong as I was in a conventional stance with plenty of room for the growing belly.

Cutting out a lot of conditioning and most really high intensity stuff. You know that whole nausea and vomiting thing? Well that comes back with a vengeance (and hangs on) when I’m exhausted. I’ve noticed the days when I do a lot of conditioning or something particularly high intensity, it can easily wreck me for the rest of the day. So, with many things pregnancy-related, I take it day-by-day and adjust. Many times that means I don’t do any sort of conditioning; occasionally I have enough energy to do it all but I bring the intensity down.

Having ample, available snacks. At any given time, I have a few different snack options with me depending on the day. I learned during the first trimester that if I became hungry during a workout, things were going to quickly go downhill. I usually have something to eat before the workout and a piece of fruit in the middle as needed and something immediately after. This usually keeps my blood sugar up, my energy up and my nausea at bay.

Including more hip and back foam rolling (and extra stretching as needed). I’ve noticed as I’ve gained weight that my hips and back need more attention. I tend to be more tight and achy than usual so I’ve started spending more time foam rolling and stretching my glutes and back, even in the evenings when I’m not about to work out. I also take my time with warm up sets – if I have to do a couple sets with just the bar to get things moving, that’s okay!

No more doing (or demonstrating!) pushups and very limited Olympic lifting. Now that the belly is officially in the way, it is QUITE uncomfortable to lay prone so pushups and related exercises are out. In regards to Olympic lifting, one of the main goals of the bar path is to keep it in very close to your body. I can’t do that anymore unless I hit myself in the stomach or do some weird out-and-around the belly move which is just asking for trouble. Those lifts will be there after the baby is born, I don’t need to do them now. Also, the hormone Relaxin is in full force and that relaxes the ligaments and tendons throughout the body. As someone who tends to be a bit hyper-mobile to begin with, I don’t need to increase my risk of injury further. That is NOT my current goal!

Slowly my limitations are increasing but that’s okay for now. I’m trying to keep my main goal of maintaining strength and feeling good a priority while doing what I can. My body tells me when something doesn’t feel right or when I’ve done too much; I’ve learned to listen. I’m hoping my fitness will aid me in labor and delivery and the many weeks of recovery afterward. All those pushups, Olympic lifts, PR’s and competitions will be waiting for me on the other side.

Happy lifting!

Why Women Should Try Powerlifting

Powerlifting, and strength sports in general, are often seen from the outside as a “man’s world” where women are limited or out of place. However, I think now more than ever women should approach that world with open arms to see how far they can go. After coaching many clients and going through the process of training for and competing in powerlifting myself, here are a few reasons why women in particular should try a strength sport.

PL bench

Strength = capability. I love being strong because it allows me to do so many other things in my life that would be infinitely more difficult. Move mulch in my yard? Check. Open the pickle jar? Check. Help a friend rearrange or move furniture? Check. Carry as many groceries as physically possible so I only have to make one trip into the house? Check (don’t pretend you don’t do that). Being strong really benefits every area of my life and makes me feel more independent, which leads me to…

Empowerment. All that capability I just mentioned above? It makes me feel empowered and that’s awesome. Often, my workouts are the hardest part of my day so I know that once I got that done, nothing else would be that difficult. And at competition or even on max day, nothing makes you feel better about all that training than adding some weight to that upper limit. Just knowing you CAN makes you stand a little taller.

Getting out of your comfort zone (and meet new, different people at the same time!) The powerlifting community (along with pretty much any strength sport’s communities) is incredibly supportive and helpful. You may be going toe-to-toe with another competitor on the platform but behind the scenes you find the nicest people willing to lend a hand, load bars and spot other competitors for warm ups, compare training cycles and share snacks. If you like another competitor’s shoes, tell them! Reach out and be friendly, you’ll likely get it in return. And when we’re talking about comfort zones, training for an event alone can really push you out of yours which leads me to…

Mental Toughness. Training for a strength sport is HARD WORK and requires a grind. There are days you don’t feel good, don’t want to or are just plain tired. Those days you just have to do a “punch the clock” workout – get in and get it done. It won’t always be PRs and golden days and those days require a different kind of strength. The mental strength you gain from doing things you didn’t think you could do and finishing even when you don’t want to is invaluable.  If you walk up to a loaded bar with doubts in your mind and dreading the weight, it’s going to be that much worse.  So, tell your brain to shove it sometimes – it’s the only thing putting limitations on you.

Badass points. How many other women in your circle of friends or at your workplace lift weights, let alone compete? You automatically win badass points.

PL squat crop

 

So grab your gym bag and get after it. Show off your new calluses and quads. Enjoy the wobbly legs after squatting and deadlifting on the same day. That stuff is HARD. But while you’re at it, enjoy being a badass, too. You earn it.

The Pregnant Lifter – First Trimester Edition

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We have a new gym member on the way! I am pregnant with my first child, due in August, and am appropriately both thrilled and terrified. One of the first questions most people have asked me has been in regards to exercise: “Can you still lift?” “Should you still PR?” “Can you even work?!” Before I ever got pregnant, I started researching about lifting weights and exercise in general while pregnant and MAN there’s a lot of conflicting information out there; even different doctors I’ve asked have dissenting suggestions. It’s hard to know what’s right and wrong and what the best advice is to follow.

*Up front disclaimer: I am not a doctor nor do I pretend to be one. I simply wanted to share my experience during this crazy pregnancy roller coaster and trying to stay strong. If you are pregnant or plan to become pregnant, make sure you discuss your exercise options with your doctor.

I’ve heard or read most of the popular suggestions when it comes to exercise and pregnancy but had no idea what to believe.

“Don’t get your heart rate over 140.”

“Don’t lift anything over 20 pounds.”

“You should be able to keep a conversation going and not breathe too hard.”

“No breath holding while lifting.”

“Whatever you were doing before pregnancy, you can keep doing as long as it feels okay.”

If there ever was a time to follow the “listen to your body” advice, pregnancy is IT. It’s time to definitely rethink priorities and goals. Instead of worrying about hitting a new PR next cycle or an upcoming competition, I’ve focused more on maintaining the strength I’ve worked so hard for and keeping my sanity through this whole process. I continued on the same lifting program that I was on pre-pregnancy but started adjusting day by day when it was necessary, cutting back on some volume and stopping if anything felt weird or bad. Around week 6, I had one of those golden days when everything felt great and actually went for a 10 pound PR on my deadlift. One thing to note though, PR-ing is definitely not recommended. I chose to go for it on that particular day because I KNEW I was strong enough to get the weight up (I wasn’t debating about whether it was possible) and I was pretty sure my days of PRs and heavy lifts were very limited. A few weeks later, after a long conversation with my doctor about my exercise routine (and trying to convey that I’m a competitive powerlifter and not just walking on the treadmill with 5lb dumbbells) I made more changes to my program. Namely, I cut back on heavy lifting where I needed to Valsalva and changed to doing higher volume with lower weight on my main lifts.

As I mentioned before, I definitely trained by how I was feeling that day. I was knocked around with all-day “morning” sickness from weeks 5-14 on top of extra fatigue and an immune system that can’t fight off any sort of bug I caught. And I’ve learned week by week my limitations since they’ve change so rapidly! For example, just last week I overexerted myself with work and working out and my body definitely felt it. I was laid up on the couch for the rest of the day with horrible nausea I couldn’t shake and the rest of the weekend was marked by total physical exhaustion. While I’ve maintained training 4 times a week most weeks, some days I only got in a warm up and working sets on main lifts before I had to call it a day. And today, for example, I am so congested with a head and chest cold that I’m writing about working out because that’s all the energy I can muster. But I’ve learned in the last 16 weeks that if I’m sick and worn out, training is not going to help me much and will likely make me feel much worse.

Having to adjust my expectations of daily life has been a challenge as well. I’m so used to working in the morning, working out, taking care of home chores, running errands and then back working until 8:30 at night. I clearly cannot handle that kind of schedule anymore and again, my body tells me when I NEED to go lay on the couch. It’s humbling and frustrating sometimes but a good reminder that I’m already doing A LOT of physical work that can’t be seen yet. Creating another human is apparently exhausting and it’s important to pay attention.

Again, I’m not a doctor and strongly recommend you talk with your physician about exercise options if you are pregnant or plan to become pregnant. This is what has worked for me so far with many more changes and modifications in my near and distant future. Happy lifting!

4 Things I’ve Learned in 4 Years

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USAPL Meet December 2015

 

I just celebrated another year in the industry at a gym I love. I have learned a lot in the last four years, here are some of the highlights.

  1. Education is important but there’s no teacher like experience. I have a BS degree, have done several certifications and conferences and have read a lot over the last few years. I have learned a lot from those experiences. However, I learned more of the nitty gritty details and how to actually BE a trainer by being in the gym myself, with clients, and with other trainers. That’s when I really learned to think on my feet, adjust programs appropriately and on the fly, and create an atmosphere where people want to be. I wasn’t afraid to ask questions or say “I don’t know” but I did my best to find out. I’ve also learned that talking with other professionals in the field can be immensely helpful. Whatever problem I may be running into has been seen before by many and usually other trainers are there with solid advice; a win for me, my client and the profession as a whole.
  1. It’s okay to make mistakes (as long as you learn and correct them immediately). You know how I just talked about learning a lot? I didn’t know much about training when I started. I made a lot of mistakes and still do sometimes. I’m human, it happens, but I learned from every single one. I fixed what I could and remembered it for the future. That being said, I’ve also learned how to move on and let go better… but that’s still a work in progress.
  1. Listen to your clients. Not only will it build better rapport, it can give you great insight and background information for their training cycles. Do you have an accountant who tends to disappear every March and April? Probably best not to plan any competitions in that time frame. Is a client consistently missing their numbers and having multiple bad workouts? They may have serious personal issues going on that’s taking up their energy and mental space. You never know what has happened in someone’s day that can affect their workout, and sometimes it’s best not to ask. But I’ve found that, often, people will share when it’s important.
  1. Practice what you preach. Ever heard the phrase “never trust a skinny chef.”? I think that can be applied to trainers as well. I wouldn’t ask my clients to do anything I wouldn’t or haven’t done. We always try out new programs first before implementing them. That way we know what to expect and can make any tweaks or changes along the way to get better results. This all ties back to point 1 as well – you learn a lot as a lifter by being under the bar yourself. And being a better lifter makes me a better coach. Along those same lines, I want to be able to competently and comfortably demonstrate exercises and being in good shape makes that easier.

Those are just scratching the surface of the big picture in the last four years. I have learned and grown every day and look forward to doing much more of that. Here’s to another four years of early morning and late nights… I wouldn’t have it any other way!

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With most of our competitors from Germanfest Deadlift Competition 2015

 

RPS LexenXtreme Powerlifting Meet Write Up

In October, I finally competed in my first powerlifting competition. For the past 2 years I’ve wanted to compete but have gotten injured each time. Not this time! I traveled a few hours to Columbus, Ohio to compete in the RPS LexenXtreme Powerlifting meet on Halloween. My main goals for this meet was to hit at least 1 PR and to have an overall good experience. Here’s how the meet went down and what happened!

The Squat

The squat was the first lift of the day and being one of the lightest lifters, I was near the start. I was so nervous I was shaking! I started with a 200lb first attempt and nailed it just like in training. Second attempt ended up being 225 and it actually felt surprisingly easy! I thought for sure I’d have another 10lbs in me for a big PR. Well, at 235 I barely made it out of the hole. I ended up dropping my chest a bit at the bottom and couldn’t recover. I ended up with a PR match of 225lb.

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The Bench

Next up came the bench press. I started with my first attempt at 110 which was very comfortable for me. My second attempt I tried 125 and missed. My set up was off, as was my form off my chest. There was no way to get it up. Therefore for my third attempt I wanted to try again. It’s really mentally hard facing a bar in competition that has bested you once already. But I KNEW I was strong enough, (I had done it in training a couple times) I just needed to get my form on point. Sure enough the third time around I felt more solid and was a lot stronger than the second time. I got a good lift with two white lights.

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The Deadlift

At this point, we are 8 hours into the competition and it’s time for the last event. I was feeling good about my performance so far but still had yet to achieve my PR goal. My first attempt at 210 flew up without a problem. Next up was 225, which I had consistently gotten in training for weeks prior. I felt great and the weights were light. The third attempt was the big decision – 245 was a number I had missed a few times over the last few months. Should I go for it or drop down to 240 and at least get a PR? I chose to stay at 240, which I was feeling quite confident I could get, and achieve my PR goals. Mission accomplished.

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Overall it was a great day full of big lifts and a great experience. RPS put on a nice, well-organized and well-run meet. I definitely met my 2 main goals for the day and as an added bonus, I won my weight class! I secondarily wanted to total 600lbs and though I was just shy at 590, it gives me that much more incentive to get after it in training and try again! Because you better believe there will be another meet.

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How to Balance Changing Goals in Training

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The best laid plans of mice and men often go awry. – Robert Burns

 

You finally have it figured out. You have the perfect training plan written complete with appropriate progressions, intensity and deload weeks. You have a competition in mind and you’ve registered. You may even have all your gear already. This is it and it’s going to be AWESOME.

Then, the unthinkable happens. Injury. Illness. A death in the family. Excessive travel for work. Something that completely derails all your carefully laid plans. Then what?

Step 1 – Accept the disappointment. This may take an hour, a week, a month or longer. There’s nothing quite like having your heart set on something and being completely denied that opportunity, whether it’s within your control or not. You may go through a bargaining phase of sorts – “well, maybe I can delay this trip”, or “if I’m smart about my recovery, I might be able to squeeze it all in even if I can’t raise my arm above my head right now”. I’m telling you now, if you can’t raise your arm above your head, you’re probably not going to be doing snatches or overhead presses for some time. Yes, there are ways to speed recovery or maybe move around your work schedule but when it comes down to it, it’s probably best to set your sights on another competition a little farther away. Accept the disappointment and deal with it the best way you know how.

Step 2 – Once you’ve adjusted your expectations, adjust your program. If you’re injured, consult a doctor or physical therapist that can help you and be diligent about your rehab. If your PT says you should do your exercises 3 times a day, DO THEM. Change your workout program to accommodate everything you can do without causing pain so you don’t lose some of those hard-earned gains. Learn your limits and be aware of your recovery – icing everyday may seem like small peanuts but something that simple can make a big difference in swelling and pain management. If you’re travelling for work, find hotels with decently equipped gyms or do something in your hotel room; even a bodyweight circuit is better than nothing. Also, beware of back-to-back corporate dinners – that’s an easy way to pack on pounds and drink too much alcohol.

Step 3 – Make a new plan. Find another competition to get excited about! Had your heart set on Olympic lifting but can’t imagine doing snatches without pain? What about powerlifting instead? Being strong can carry over to many different competitive sports – explore your options. If you’re coming back from injury, remember to be diligent about your physical therapy even when you’re “done” with it. It’s important to keep your weaknesses in mind and bring those up to speed with everything else – extra soft tissue work, an extended warm up, limiting volume on certain exercises, or continuing rehab exercises that make you feel stronger are all important and may become a permanent part of your everyday routine. If you travel, try to look ahead in your schedule and work around busy times of the year. Then find something you can get excited about again!

Major setbacks happen to everyone at some point or another and they can be really, really disappointing. Life goes on though, I promise, and so can your training. Your best bet is to accept where you are, figure out what you can do about it, and deal and heal the best you can. There will always be more competitions to register for and time to train hard when you’re able. Take the best care of you that you can and get after it when you’re ready!

Stay strong.

10 Random Thoughts On Training

Here’s 10 random thoughts on training…and being awesome in general.

1.  Most people think they are WAAAAY more advanced than they really are.  I can’t tell you how many people I’ve seen using bands, chains, conjugate method, etc who can’t squat double bodyweight for reps.  There’s no need to get fancy when you aren’t putting up elite numbers.

2.  Chronological age and training age are two very different things and have a huge impact on training and recovery.  You can be relatively young still have a very high training age (for example, I’m 33 years old, but have been lifting for 23 years).  I high training age will mean it’s a little tougher for the athlete to recover.  I higher chronological age will mean the athlete is more susceptible to soft tissue injuries.

3.  Learn to train with the least amount of stimulus possible.  Remember the preworkout, listening to your favorite music, and getting hyped up for a lift all add stress to the central nervous system.  Do this with enough frequency and it’ll lose it’s affect and could lead to overtraining.

4.  The FMS deep squat test has nothing to do with squat training and everything to do with joint competency during lower body flexion and upper body extension.

 

Strength Training Avon

 

5.  People still think they can out train a bad diet.  It never works.

 

6.  LIfters with a low training age respond well to high frequency, high volume.  Experienced lifters, not so much.

 

7.  Having a good aerobic base helps you handle more volume and recover quicker.  Everyone, including weightlifters and powerlifters need to be in shape.

 

8.  Just because a program doesn’t work for you, doesn’t mean it won’t work for others.  Conjugate periodization (Westside philosophy) doesn’t work for me.  That doesn’t mean it won’t work for everyone.  I actually do use it with some of our clients.

 

9.  Weightlifting (Snatch – Clean and Jerk) is a sport that requires way more frequency than the other strength sports.

 

10.  Most people don’t get enough protein.  A gram per pound is a good goal.

Top 3 Questions I’m Asked When People Find Out I’m a Trainer

 

The conversations usually start off nice enough. You meet someone new, they ask you what you do and then the questions start coming. I mean, don’t get me wrong, I appreciate people being interested enough to ask beyond, “what do you do?” But seriously when I’m at a party or on vacation, the details of your diet or my workout are the last thing I want to talk about. Here are the top 3 things I’m regularly asked when people find out I’m a trainer.

  1. Oh you’re a trainer! Do you, like, workout every day?

No. And you shouldn’t either. I usually use this question to drop some knowledge on the unsuspecting person but keep it short and sweet. A simple “you get stronger from recovering from a workout, not the workout itself” and leave it at that. This is often followed up by “You get paid to work out, right?” Um, no. I’m training other people, not working on myself. That happens in my off time. Depending on the number of beers the person has consumed, I change the subject or walk away before they can ask me the details of what days, how and why I choose to deadlift. Sorry man, call me at work if you want training advice.

  1. Do you never eat anything bad for you? (Followed by some rambling about their diet and how they could never eat that clean, blah, blah, blah.)

Do you not see the beer in my hand? Or the birthday cake I’m about to enjoy? Again, short and sweet tends to be the way to go. “Overall, yes, I choose to watch what I eat. When I’m not trying to lose weight, I shoot for the 80/20 rule.” No, I don’t really care what you ate for lunch or how you could never give up pasta and carbs. I really don’t. But enjoy the party!

  1. How do I get rid of this? (Fill in the blank body part that needs “spot treating.”)

If I knew how to spot reduce, I would be so rich by now. This is not laundry. You cannot just make your thigh, arms, belly, whatever, smaller. Whatever workout system, pill or supplement that says you can is lying. This usually devolves into the above conversation relating to diet. And again, I’m not that interested right now. If you want training or diet advice call me at work.

So, if you meet a trainer out and about, please feel free to ask them about their work; ask about their clients, what they like to do, what new articles they’ve read. Just don’t get into the nitty-gritty about your individual issues. They occasional question is fine but don’t monopolize my entire night because you “just can’t imagine not eating bread.” Have a beer, enjoy the party and call me at the gym if you want to talk goals. I’ll be happy to listen then!

So you want to do a pullup? Here’s how.

To me, pullups are one of the best exercises for developing back size and strength.  They are a staple in our programming for both kids and adults.  But what if someone can’t do them?  Does that mean they are doomed to be small and weak?  Absolutely not! Here’s the progressions we use to get people better and pulllups:

1.  Lose weight – Very rarely will you ever see a male over 20% bodyfat or a female over 25% be able to do a pullup.  Having extra fat just means you’re having to move excess weight.

2.  Banded chinups (supinated grip)/Banded pullups (pronated grip) – For this one, we place a band around the J-Hooks of the squat rack and stand on it while pulling up to the bar.  I do this, instead of looping it around the chinup bar because it is easier to adjust the height of the band.  It prevents the athlete’s shoe from getting caught in the band while exiting the rack.  It’s really important in all of these exercises to squeeze the shoulder blades together in the back.  It shouldn’t look like you’re doing a crunch at the top.

3.  Negative chinups/pullups – When doing negative’s or eccentrics, you start at the top of the exercise and slowly lower yourself.  We use a four second count.  So, start with your collar bones on the bar, squeeze your upper back down and together, lower yourself to a four count,  and repeat for five sets of five.

4.  Full pullup/eccentric mix – For this one, we will to the full lift to failure, then finish the set with eccentrics.  So, the person might be able to do one chin up, then four negatives or two chinups and three negatives.  The stronger they get, the less negatives they have to do.

Programming For Pullups

Programming will start like this:

Day 1:  Band assisted pullups 5×10

Day 2:  Chest supported rows 5×10

Day 3:  Band assisted chinups 5×10

Day 4:  One arm dumbell rows 5×10 each arm

Then go to this:

Day 1:  Negative chins 5×5

Day 2:  Chest supported rows 5×10

Day 3:  Negative pullups 5×5

Day 4:  Pendlay rows 5×10

Next:

Day 1:  Negative chin mix 5×5

Day 2:  Chest supported rows 5×10

Day 3:  Negative Pullup mix 5×5

Day 4:  Horizontal Rows 5×10

Finally:

Day 1:  Chins 5x failure

Day 2:  Chest supported rows 5×10

Day 3: Pullups 5x failure

Day 4:  Pendlay rows 5×10

There it is!  Get after it!

On Bad Training Days

 

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They can’t all be gems.” – Dan John

It’s bound to happen even with the best training and recovery program out there. You’ll have a really bad day at the gym. The kind of day that makes you wonder why you even train at all. The kind of day that makes you consider giving it all up for your couch and a box of Oreos. Even if these thoughts are fleeting, a bad training session can shake your confidence in your lifting ability and in your training program.

I’ve had workouts when nothing feels right; The days when I feel like a baby giraffe under the bar, like I’ve never touched 100 pounds before, let alone get it over my head. Where weights the previous day flew up effortlessly while today I’m struggling to grind out just one more. Where my technique is so off that as soon as I fix one problem, another flares up. It’s not exactly great feeling uncoordinated and weak.

If you train then you know. We ALL have those days. Perspective, my friends, is key.

Dan John wrote a good article a while ago about his Rule of Five. In summary:

“In a group of five workouts, I tend to have one great workout: the kind of workout that makes me think that in just a few weeks I could be an Olympic champion and Mr. Olympia. Then, I have one workout that’s so awful that the mere fact I continue to exist as a somewhat higher form of life is a miracle. Then, the other three workouts are the “punch the clock” workouts: I go in, work out, and walk out. Most people experience this.”

Now, some people may have more “good” workouts and some have more “punch the clock” workouts but the idea is the same. It’s not always going to be rainbows, butterflies and PR’s. It’s good to keep perspective on the big picture and where your training is actually going versus a day-to-day focus. So, you’ve had one bad workout. Now what?

As we like to say around NPT: “Flush the turd.” Get over it. Draw a line and move on. Don’t let one single bad day affect the rest of the week’s workouts. Don’t assume you’re getting weaker, slower, or fatter. A bad training day can be affected by anything – not sleep enough? Not eating enough or the right foods? Drink too much (even a few days ago)? Stressed? Sick? It’s natural to want to attribute a bad day to this excuse or that reason but always trying to pinpoint a cause can lead you down the path of needlessly changing nutrition habits or recovery plans that may be perfectly fine. Sometimes it’s best to just chalk it up to just having a bad day. It happens, move on.

Most importantly, keep your eyes on the big picture. A bad day in the gym shouldn’t affect your progress toward your goals in any meaningful way unless you allow it to. Ultimately, everyone will have ups and downs with training. As long as you’re still getting the work in and progressing toward your goal, what’s a bad day here and there? At the worst, you may be delayed a few days or a couple weeks. In the lifting career that could span years and into decades, who cares about a few days?

Flush the turd, my friends. Move on and get after it tomorrow!