Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Push-ups
BWx15
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
16” Cambered Squat Bar Box Squats
50x10
100x3
150x3
200x3
250x3
300x3
300x3
300x3
Wide Grip Deadlifts
135x1
225x1
EMOM (Added Straps)
303x1
303x1
303x1
303x1
303x1
303x1
303x1
303x1
303x1
303x1
Pulldown Abs
150x25
170x25
Stretching
Comments: Oof. That’s been this week. Work has been super stressful this week. Was holding off on walking as my right knee has been acting up and the weather wasn’t helping matters on my days off from the gym. Was feeling tired and was becoming forgetful by Wednesday evening. Crashed hard coming home from work Thursday night and just decided to eat dinner and go to bed. Going to the gym was only going to make it worse. Only works now that I can go anytime to the Lancaster gym on the weekends. Even getting to bed 2hrs earlier than usual and getting to work early didn’t help as that was just as stressful a day. Drove to the gym, realized that I forgot to pack a pair of gym shorts (I had put 3 shirts in my bag), had to drive back home, get a pair of shorts, yell into the void for a moment and then drive back to the gym to lift. I had already decided I was having burritos for dinner at this point. Bike to start things off. 147bpm highest reading this session. One of my better distances in the time limit. Calves felt ok. Pretty good as far as how they felt and difficulty. I was expecting my knees to ache on the goblet squats but they didn’t really. My quads were sore and a lot of that is more from not doing my recovery walks. Joints felt stiff on RDLs but not really achy. Just felt slow. I felt like my arms were getting in the way of my knees. Band rows were good on the back. Push-ups were ok. I felt more tired than anything on them. Plank was still easy but seemed a little tougher today. Then the biceps stretches. Not too sore or stiff today but stretch felt good. Hip swings after that. No feeling of things adjusting so that’s maybe good or maybe bad haha. Weights and stuff after that. Third week of cambered squat bar box squats with my funky bar. Feeling pretty comfortable by this point. Still rocks around like crazy. I was worried my knee would hate me today but no issues on squat at any point. 50lbs jumps again since the top weight was going to be 300lbs. I like doing the triples to warm-up on these for some reason. I think because I’m doing the slow negatives. Last set before the working weight sets was the working weight three weeks ago. Feels easier now. Put on the rehband belt for the working sets. 300lbs felt easier to unrack than 275lbs did last week. Definitely feels like I have weight when I squat because of the shaking and the higher bar placement. Doesn’t feel like anything standing there though. Little bit of a lower back pump at the end of this. Wide grip deadlifts followed that. As with the past weeks, warm-up on the deadlift variation and then EMOM with singles. I’m adjusting things by feel. 585lbs is definitely where I’m at as far as deadlifts but jack stand and wide grip not so certain. Going to use projected maxes for those two as the weight felt like nothing really on the jackstands. I wanted to see how the wide grip pulls went today before I decided if they needed to be adjusted too. Plan was using 495lbs but if I felt good, use 505lbs. Would be a 6lbs difference in working weight. I’m starting to like these better than regular deadlifts. Less strain on my lower back and seem to be more consistent. But I need to get comfortable with raw deadlifts again. First two singles felt good so I decided to go with the heavier option. Of course that first pull got a little too close to my shins and opened up cuts. Since this was an EMOM, I had to race against time to apply sufficient tape to my shins to keep from having a bloody mess. Didn’t give me time to really sit and think haha. Managed to get things sorted out. All in all, I’d say that I need another 10lbs on the projected max to have things just right. Last time of the day was abs. Pulldown abs. Been a while. I say that as the last time I did them, the gym had the old cable towers. So no clue what I could do on these today. Also wasn’t sure which station to use. The pulldown station just wasn’t setup right so I used the adjustable one where I’ve been doing triceps stuff on. I put 150lbs to see how that felt. I realized immediately that this was not comfortable. The old station had a pad to brace your back on. It had padding. Trying to stand away from the stack cut down the weight substantially. The tower adjustment pole was right against my butt and very unforgiving. The weight was light so I added 20lbs and wrapped a towel to give me some padding. That worked just perfect. Home to stretch, eat burritos and run the car buffer everywhere I hurt.
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