Not To Be Trusted With Knives

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Gains

So I’ve completed the first phase of my training for the powerlifting competition. My training consisted of working each of deadlift, back squat, and bench press to see if I could increase my theoretical 1 rep max. In the first week of this phase, I found my 3 rep max by testing out heavier and heavier weights until I found the maximum amount that I could lift 3 times in a row. From that, I calculated what my theoretical 1 rep max would be (using a handy dandy online calculator like this one). Then, for the following four weeks, I lifted a percentage of that max for 8 reps, then 6 reps, then 3-5 reps, and finally 2-3 reps this week.

Here are my 3 rep maxes from my first week and my theoretical 1 rep maxes calculated from those 3 rep maxes:

Exercise3 rep maxTheoretical 1 rep max
Deadlift80 kg84.7 kg
Back Squat75 kg79.4 kg
Bench Press45.5 kg48.2 kg

And here are the amounts I lifted for 2 reps this week, along with my theoretical 1 rep maxes calculated from them and the % change from my first week:

Exercise2 rep maxTheoretical 1 rep max% increase
Deadlift87.5 kg90 kg6%
Back Squat85 kg87.5 kg10%
Bench Press46 kg47.3 kg-2%

So that last one is a bit puzzling. I’m pretty certain that I didn’t lose strength over 5 weeks of training my bench press. I definitely feel like I’m stronger! I’m guessing that because I wasn’t actually testing to find my 2 rep max, but was just taking a guess at what I’d be able to lift for 2 reps, I must have underestimated my strength and chosen something that was less than what I could really lift for 2 reps. Though to be honest, that 46 kg felt really freaking heavy.

But look at the gains on my deadlift and squat!

And I still have 22 more days to train! I’m starting the next phase of my program on Sunday. So excited!

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Powerlifting!

Weights

Remember that time I joined Strong Side, the best gym ever and became obsessed with lifting heavy weights and then putting them back down? Well, in addition to all the other things I love about this gym (like the super knowledgeable trainers that help me get super strong in a safe way and the wonderfully supportive and fun nature of my fellow Strong Siders), I love that the gym embraces the community and finds ways to give back. They sponsor local community events, they do fundraisers in partnership with other local small business, and they even provide some classes for people in need with a local non-profit.

For the past few years, they’ve done a fundraiser for Purpose Service Society where the trainers have to lift 1 kg for every dollar that Strong Siders donate. Well, this year they decided to take their fundraiser up a notch by hosting their first ever powerlifting competition to raise funds for Purpose! Those who want to compete pay an entry fee and those who want to spectate pay for a ticket, with the proceeds going to Purpose. There will probably also be some donation opportunities on the day of. And I’m sure that my astute readers have figured out where I’m going with this….

Weights

So I’m competing in a powerlifting competition in November. For quite some time I’ve been intrigued by the idea of this type of competition, but I’ve not been in a place where I feel I can dedicate the time to entering a “real” competition. Some of the people at my gym do these – two people just competed at provincials – and I see the amount of time and dedication they put into it, and I know that I am just not in the position to do that right now. But when I heard about this fundraiser competition, I immediately wanted to take part. To me, it’s a low barrier way to try out a competition to see what it’s like. I can do my usual 3 days-a-week at the gym, learn about how competitions work, and compete in the supportive environment of my own gym surrounded by cheering friends! I’m super stoked about the whole thing.

My trainer, Dee, wrote me my first powerlifting training plan. And while the competition will just involve deadlifting, I am going to train all three of the big lifts that are usually done in competition (deadlift, back squat, and bench press) just for fun. My first week of the program involved finding my current 3 rep max (i.e., what’s the most I can lift three times in a row). My 3 rep maxes turned out to be:

  • deadlift: 80 kg (176 lbs)
  • bench press: 45.5 kg (100 lbs)
  • squats: 75 kg (165 lbs)

And now I work through my program for 4 weeks where I lift a given percentage of my max for a bunch of reps, lifting progressively heavier weights for fewer reps each week to make some sweet, sweet gains and see just have far I can get. Or, as my new t-shirt says:

My new tshirt

Given that I’d just starting getting back into the heavy lifts after rehabbing my knee injury, the competition is coming at a perfect time for me. Plus, two of my 2019 goals are to deadlift and squat 90 kg, so this competition will be the perfect opportunity to work towards those goals!

Anyway, long story short, if you see me between now and Nov 30, I’ll probably bore you to tears with talk of powerlifting. And I may also hit you up for a donation, once I figure out what the donation system is going to be (maybe donate $1 for every kg I lift? I’m open to suggestions!)

Bicep

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Summertime!

OK, so it’s not technically summer until Friday, but you’d never know it from the weather we’ve been having. It’s sunny and warm and the sun is up until nearly 9:30 pm.

Things I’m excited about for the summer, in no particular order:

  • The New West Grand Prix – watching professional cyclists ride around and around and around and around my home is actually a lot more exciting than one might expect. Plus my gym will have beer and snacks
  • playing tennis – Scott and I bought some tennis rackets that were on super duper sale at a sports store that was closing down, right before I sprained my MCL. And while the MCL healing has been going slower than I would like, it’s definitely getting better. So much so that I’ve been able to play hockey with a knee brace – so I think I’ll give tennis with a knee brace a try too!
  • the New West Farmers market – while the Farmers Market in New West runs all year, the winter market is uptown on Saturdays and somehow I never manage to get all the way uptown! But the summer market is at City Hall, which is just a short walk (up a very steep hill) from me on Thursday afternoons/evenings. I haven’t gotten out there for the first few weeks, but I’m planning to go soon.
  • canning/jamming more stuff – my friend Patricia has some pear trees near here that have those most amazing tasting pears EVER. I can’t wait until they are ready because I’m going to pick some and can them!
  • tackling stuff from my 2019 goals list – I am VERY behind on my goals for this year (I blame teaching too much in the January semester), but now that that is behind me (along with all my work travel for May), I can actually do some of that stuff
  • Fridays on Front Street and the New West StrEAT Food Truck festival – two New West traditions. I have a couple of friends who are moving/have moved to New West this year, so I’m excited to indoctrinate them into our New West ways
  • hiking – every summer I say I’m going to do more hiking. Hope springs eternal!

I also have a bunch of vacay that I need to book, but I don’t really want to go away when it’s so nice out and there’s so many fun things going on. Perhaps I’ll take some days off to do stuff around here (especially if a certain friend of mine comes to visit and wants to jump out of a plane with me, as we may or may not have previously discussed).

And maybe I’ll look at the fall for a trip somewhere…

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The answer to the great Question of Life, the Universe and Everything?

Today I turned the-answer-to-the-great-question-of-life-the-universe-and-everything years old. And to be honest, it’s not so bad. Granted, I only feel like I’m 30 and since it’s scientifically proven that feeling 12 years younger than you actually are means you are cognitively superior, I think I’m doing OK.

Also, I’m super freaking strong, as you can see in this video where I back squatted 77.5 kg (or 171 lbs, for those of you prefer the old timey units of measure) – a new personal record for me – today:

Other highlights of the day included, in no particular order:

  • sleeping in1
  • a solid workout at the gym (including the aforementioned back squat PR)
  • going for a walk on the Quay
  • catching two new Pokemon that I didn’t have before
  • perusing a thrift store and finding a skirt with POCKETS! Plus two nice shirts. But mostly POCKETS!
  • playing with the kitties
  • a video chat with my mother, sister, brother-in-common-law, niece, and nephew, who were enjoying a birthday cake and birthday wine (except for my niece and nephew, of course) in my honour! They even sang happy birthday to me and I got to virtually blow out the candle2.

Of course, Bethmas celebrations really started yesterday, on Bethmas Eve, as a friend took me out for lunch, then my team at work took me to dinner at Nuba before we went to the Canucks game, which we’d decided to do as a team building event, since several people on my team had never been to a hockey game before.

Bethmas celebrations continue tonight as Scott and I are going out for a nice steak dinner.

I’m contemplating having a belated birthday party at the end of the month. I was going to skip the birthday party this year, mostly because I’m stupid busy with all the classes I’m teaching this semester (in addition to my day job and my many extracurriculars). But it looks like Dr. Dan will be back for a visit, so I’m thinking maybe a party is in order…

Images sources:

  • 42 is from Wikimedia Commons with a Creative Commons license.
  • Gym video is mine, with James from my gym as videographer.
  • Clip from Hitchhiker’s Guide is from BBC Studios.
  1. I took the day off work because who wants to work on their birthday? Especially if their birthday is on a Friday! []
  2. Apparenlty when my sister and I were kids and our family went to EPCOT Centre there was an exhibit we saw that had a family that virtually celebrated someone’s birthday and there was a hologram cake. I have zero recollection of this – the only thing I remember from that exhibit is the hydroponic lettuce. []

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Merry Christmas!

Snowflake n.2 13-Feb-2017

I hope everyone is having a lovely festive season, filled with family, friends, and lots of good food!

Image Credit: Posted by Alexey Kljatov on Flickr with a Creative Commons license.

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Christmas Baking 2017

This year’s Christmas baking was a low key affair. We’d decided to do our baking on Friday, because we had a party to go to on Saturday and wanted to bring some baked goods with us. But then my sister got booked into a meeting all afternoon because Friday was still technically a workday and we were already scheduled to go to see Star Wars that night, so me, my mom, and my niblings just did the baking without my sister1.

I made my old stalwart, shortbread cookies from my Great Granny’s recipe that was taught to me by my Aunt Wendy:

Shortbread Cookies

And then I made fudge because (a) it’s easy, (b) who doesn’t love fudge?, and (c) it involves sweetened condensed milk, which means that I get to lick the lid of the can of sweetened condensed milk!

Chocolate Fudge

My niece made peanut butter snowballs, from a family recipe that she got from her grandfather:

Peanut Butter Snowballs

My nephew made Rice Krispie squares with festive rice krispies:

Rice Krispie Squares

My mom was the most prolific baker, as usual. She made butter tart squares:

Butter Tart SquaresApricot almond squares:

Apricot Almond Squares

And Eggnog Meltaways:Eggnog Meltaways

  1. Sucks to be her because baking >>>> meetings. []

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NaBloPoMo – Day 26 – Happy 50th Birthday to the Arts Council of New Westminster

Today was the Annual General Meeting of the Arts Council of New Westminster, followed by its 50th birthday party! For the past 50 years, the ACNW has been bringing community of New Westminster together through the arts and I’m proud to have been a small part of that.

Name tag. Arts Council of New Westminster

I joined the board of ACNW back in June 2014, at the encouragement of my friend, Tig. It was shortly after I finished my MBA and it gave me my first experience of being on a board of directors. For the past year, I served as the secretary on the board. I got to work with a fabulous group of people, got to contribute to an organization that supports artists in the community and runs many of the amazing events that makes New West such a cool place to be. I learned a lot, made some great friends, and am proud of what we’ve accomplished over this time. I made the tough decision to step down from the board after 3+ years – with my day job getting busier and busier and my new role on CESBCY, I felt like I should not spread myself too thin and that it was a good time to make way for some new blood on the Arts Council board. I will continue to be a supporter of the ACNW, but now as a cheerleader on the side rather than as a member of the board. Looking forward to seeing what amazing things the ACNW does in the next 50 years!

Happy birthday, ACNW and thank you to all the artists, art enthusiasts, donors, staff, volunteers, board members, and ACNW members who make it all possible!

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NaBloPoMo – Day 11 – Surprise!

Tomorrow is my mother’s birthday, so I thought it would be fun to show up unannounced for a surprise birthday visit! The conference I was at in Washington, DC ended today and, unbeknownst to my mom, I had to fly through Toronto to go back to Vancouver. So I decided that instead of having a 2 hour stopover in T.O., I would pay a few extra bucks to have a 1 day stopover so that I could spend my mom’s birthday with her! I recruited my sister to this subterfuge and had her invite my mother over tonight so that I could just take show up at my sister’s place – and she was so surprised!

The funny thing is, my sister and I came up with this awhile ago, back when I booked my flight to Washington. And wouldn’t you know it, but last month my mom tells me that she decided to go to Montreal to surprise her sister, my Aunt Maureen, for her birthday! Apparently the apple does not fall too far from the tree!

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Halloween 2017

This year’s Halloween costume, being immortalized here on ye old blog:

Cersei Halloween costume

To put this photo in context, my gym had a costume contest: show up at the gym in your costume, take a photo, and post it on Instagram. Best photo wins a prize! Hence why I am holding a dumbbell in the photo – but in true Cersei fashion, I did not put down my wine goblet, even to workout! Props to my fellow gym goer for suggesting that I put up a weight bench to use as my throne!

Just like the year I dressed up as Daenerys, I am surprised by how many people I came across today who do not watch Game of Thrones. I mean, isn’t it the most watched show in the history of television? I thought for sure that in the intervening two years since I dressed up as Daenerys, including carrying around three dragons all day, and repeatedly got “Are you Elsa from Frozen?”, surely enough additional people would have started watching GOT that everyone would know I was Cersei. But alas, I got a fair number of blanks stares and upon asking “Do you watch Game of Thrones?” and hearing “No,” I’d reply “Well, I’m Cersei from Game of Thrones”, and they’d said, “Oh, is she good?” Ha! She’s only like the most evil character to ever have eviled!

The fact that there are so surprisingly many non-GOT fans out there did allow me to have this fantastic conversation:

Me: I’ll have a grande no room Americano.

Starbuck Barista: OK. What’s your name?

Me [with a straight face]: Cersei.

Starbuck Barista [with a confused look]: Sorry? What?

Me [continuing to have a straight face]: Cersei. C-E-R-S-E-I

She still managed to spell my name incorrectly on the cup:

Cersei Halloween costume

Cersei Halloween costume

Sadly, my gym photo is the only full length photo I managed to get of myself! I was teaching tonight and I wore my costume to class, because I’ll be damned if I’ll let a little academic responsibility get in the way of my wearing a costume on Halloween. A couple of students asked me for a photo, but I didn’t get a copy of those and totally forgot to snap one on my own phone. (I also wore my costume to work during the day, but also neglected to get a proper photo1.) Here are some photos of my failed attempt to take a decent photo when I got “home” tonight (where “home” = the hotel I’m staying in as I’m working offsite to collect some data):

Cersei Halloween costume

Cersei Halloween costume

Cersei Halloween costume

And also an OK photo of my hairstyle:

Cersei Halloween costume

When I bought my costume, I was looking at the wigs in the Halloween store to see if they had a Cersei one (which they didn’t). I didn’t clue into the fact that I already have long blonde hair until I got home. D’oh!

  1. A colleague did take a photo of me working intently on my computer in my costume, but (a) it wasn’t full length and (b) I look terrible in it. []

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Pokémon – Now In Candy Form

Look what I made!

Pokemon candy making

I’d been dying to make these Pokémon candies since Scott sent me the video of how to make them. Well, it was Cath’s birthday the other day and that seemed like the perfect excuse to try out the recipe!

Really, all you need to make these are some candy melts and silicone half-sphere mould. The former were pretty easy to find (I got them on sale at Michael’s craft store, but later discovered you can also buy them in bulk at the Bulk Barn), whereas the latter were more difficult. We checked every kitchen store in the area, plus Michael’s, Canadian Tire, Winners, and London Drugs and found silicone moulds in every shape other than half sphere. In the end, I had to resort to ordering it from Amazon!

Candy melts

Candy Melts are available in just about any colour you can imagine!

Pokemon candy making

Silicone half sphere mould

Then all you had to do was melt the appropriate colour Candy Melts, coat the mould with it and stick it in the freezer. In ~15 minutes, they popped right out and were all beautiful and shiny!

Pokemon candy making

We made two yellow half spheres to make Pikachu, two blue half spheres to make a Polliwag, and one red & one white half sphere to make the Pokéball! Then we made some ears for Pikachu1 and then, using food safe paint brushes and melted Candy Melts of various different colours, decorated them up. Then you use the remaining melted Candy Melts to glue the two halves together and you are good to go!

Pokemon candy making

The original video shows you how to make them as piñatas, but I didn’t think it would be nice to smash a poor innocent little Pokémon! Well, at least until you are going to eat it.

Pokemon candy making

Pokemon candy making

They are Pokélicious!

  1. Sadly, one of the ears fell off on the way to the party! []