Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
13” Thick Bar Jack Stand Pulls
(straps)
122x1
172x1
222x1
272x1
322x1
372x1
422x1
472x1
Added Suit
522x1
572x1
622x0
Precor Leg Extensions (1 Second
Holds)
60x10
90x10
120x10
150x27
Precor Seated Leg Curls
125x10
165x10
205x30 PR+4 reps
60x10
90x10
120x10
150x27
Precor Seated Leg Curls
125x10
165x10
205x30 PR+4 reps
Precor Angled Single Leg Presses
136x10/10
226x5/5
276x5/5
326x5/5
376x36/36 PR+10lbs & 8/8 reps
376x36/36 PR+10lbs & 8/8 reps
Inflight Fitness Multi-Hip/Glute Machine
110x10/10
150x32/32 PR+5/5 reps
Precor Inner Thigh Machine
125x10
165x10
205x24 PR+4 reps
Precor Outer Thigh Machine
125x10
165x10
Precor Outer Thigh Machine
125x10
165x10
205x28 PR+3 reps
Seated Calf Raises
+45x15
+90x10
+135x10
+180x5/10 partial reps
Hanging Knee Raises
BWx30
Seated Calf Raises
+45x15
+90x10
+135x10
+180x5/10 partial reps
Hanging Knee Raises
BWx30
BWx30
Back Extensions
BWx10
BW+45x8
BW+90x8
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Not feeling too bad. Workouts off a day this week and will be next week too. With this longer gym workout on Friday, less worry about a long night and then having to get very little sleep. This was going to be a much longer workout than last week’s session with the big change at the start. Upright bike again. Felt good. Heartrate only up to 129bpm and that was with the resistance up two settings from last week. I found that if I put in my time goal, it will give me my average and peak so I don’t have to keep my eyes on it like a hawk to make sure I don’t miss it. Calf raises felt good. Strong but tight, especially in the right one. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but it’s getting better. Then lifting. No squats today. Deadlifts are back. But not standard stuff. USS Nats is having super thick bar pulls from 13”. I’ve done very little axle deadlift stuff since my first back nuking in 2016 and nothing with my thick bar. Bar is 32lbs empty, made out of pipe. Contest is using a 2.4” axle, my pipe bar from many years ago is 2.375” so close enough. Besides, the company that makes the bar has been out of stock for months. I figured this could hold up to what I was going to be doing as I’ve had in excess of 700lbs on this for other things in the past. I was a little leery on deadlifts still. My form was garbage in NY. Idea was singles, taking 50lbs jumps up to a top single but not having it be a max. Add gear as needed until I was in my full super suit setup. Most I’ve done since the injury was 315lbs at the Arnold in warm-ups on the axle raw. This thick bar really puts you out of position. I can handle an axle but the extra thickness really makes it apparent and makes the transition around the knees (might as well be Cape Horn with how it feels) a new sticking point in the lift. This does not spark joy. I can get my thumbs on to the bar with the straps but it puts a lot of pressure that’s not needed so I just go thumbless. Felt ok to start. I don’t really have any collars that are small enough for this bar. Keeping an eye on my leftside lower back. I figure that regardless of how careful I am, it will be inflamed tomorrow just from having it have to do work and I’ll just have to do what I can to get it to calm down for the next session. Thankfully, the other events haven’t been so direct on the lower back like the deadlifts so far. I may need to think of a better strategy to warm-up as I don’t feel I need the suit until 500lbs but that also makes things feel a little different. 472lbs was the top weight without the suit. I felt I had another 30lbs there but it felt slow and felt like a lot of hamstring. I had hoped I was in a better off position on these but I need to take into consideration that last time my back did this, I wasn’t at this point until about a year after the injury so being back 3.5 months later is great. But I have high expectations of myself. Suit on with loose straps for the next jump. Then all the way for the next one. I think it would’ve just been best to stop there but I thought the pop from the suit would get me through it. 622lbs came off the floor but stopped at my knee caps and I knew it would be terrible to even attempt to hitch so there I stopped. Really, the weight I lifted was the bare minimum I was willing to settle for having a realistic chance at competition weight in 10 weeks. My hope that I was within striking distance now and have time to build up to reps but now it looks like I got to work on getting that for even a single over these next few months. Going to try to not let it get me down. It will get interesting with getting more weight on the bar though. Deadlifting takes a long time so it was now onto the machine work again. Reps on reps. Leg extensions with pauses/holds at the top were next. This was for max reps again. It has been several sessions with it just being a set weight and more of a warm-up. I figured the reps would be down from what I’d expect but still be good. A few shy of 30 reps but good. Leg curls after. Felt really good here on the warm-ups. Like the pec flyes, same weight as last time so trying to beat those reps. This was an easier task compared to the pec flyes as I got 30 reps here. Plan going forward is to keep adding weight. Downstairs for one legged leg presses. These were going to suck. Like more so than last time. Reason being is that last week was more of a wake up. They hadn’t been used to the max rep sets as it had been set weights and reps for a while. So I knew I was in danger today, even with a slight bump up in weight. Ended up with close to 40 reps on both legs. Just madness I tell you. Though I feel this is going to be helpful on going my conditioning back into doing longer distance yoke stuff without stressing my back so much. I want to do more weight so I don’t have to keep track of all these reps haha. Back upstairs for more machines. Rotary style hip glute machine. Just one work up set and then it was time to rep out the stack again. Got the numbers right this time for both sides. I wish this could go heavier but it is what it is and it still feels good to work the opposite motion of the hanging knee raises. Inner/outer thigh work after that. I’ve already maxed the stack on both so it was max reps again. Surprisingly, I added a few to both. Plan is to make the movement tougher going forward. Seated calf raises downstairs after that. Going up a plate per set. Like last week, first two sets are nothing, third set was something. The elusive fourth plate was very hard. Only was to do five reps but that was a challenge in itself. Partials were easy after that. Hanging knee raises were pretty good and felt good on my lower back. The extra reps made these a bit tougher so I took my rest between the two sets. Back extensions felt ok after that. Felt my quads. Forgot they get sore from the pad pressure when I’ve done max rep leg extensions. Again, took my time on these. Planks to finish off the session. These were tough after all this work. It was late so it was recovery burritos rather than bother with cooking, followed by loads of stretching and recovery work.
Comments: Not feeling too bad. Workouts off a day this week and will be next week too. With this longer gym workout on Friday, less worry about a long night and then having to get very little sleep. This was going to be a much longer workout than last week’s session with the big change at the start. Upright bike again. Felt good. Heartrate only up to 129bpm and that was with the resistance up two settings from last week. I found that if I put in my time goal, it will give me my average and peak so I don’t have to keep my eyes on it like a hawk to make sure I don’t miss it. Calf raises felt good. Strong but tight, especially in the right one. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but it’s getting better. Then lifting. No squats today. Deadlifts are back. But not standard stuff. USS Nats is having super thick bar pulls from 13”. I’ve done very little axle deadlift stuff since my first back nuking in 2016 and nothing with my thick bar. Bar is 32lbs empty, made out of pipe. Contest is using a 2.4” axle, my pipe bar from many years ago is 2.375” so close enough. Besides, the company that makes the bar has been out of stock for months. I figured this could hold up to what I was going to be doing as I’ve had in excess of 700lbs on this for other things in the past. I was a little leery on deadlifts still. My form was garbage in NY. Idea was singles, taking 50lbs jumps up to a top single but not having it be a max. Add gear as needed until I was in my full super suit setup. Most I’ve done since the injury was 315lbs at the Arnold in warm-ups on the axle raw. This thick bar really puts you out of position. I can handle an axle but the extra thickness really makes it apparent and makes the transition around the knees (might as well be Cape Horn with how it feels) a new sticking point in the lift. This does not spark joy. I can get my thumbs on to the bar with the straps but it puts a lot of pressure that’s not needed so I just go thumbless. Felt ok to start. I don’t really have any collars that are small enough for this bar. Keeping an eye on my leftside lower back. I figure that regardless of how careful I am, it will be inflamed tomorrow just from having it have to do work and I’ll just have to do what I can to get it to calm down for the next session. Thankfully, the other events haven’t been so direct on the lower back like the deadlifts so far. I may need to think of a better strategy to warm-up as I don’t feel I need the suit until 500lbs but that also makes things feel a little different. 472lbs was the top weight without the suit. I felt I had another 30lbs there but it felt slow and felt like a lot of hamstring. I had hoped I was in a better off position on these but I need to take into consideration that last time my back did this, I wasn’t at this point until about a year after the injury so being back 3.5 months later is great. But I have high expectations of myself. Suit on with loose straps for the next jump. Then all the way for the next one. I think it would’ve just been best to stop there but I thought the pop from the suit would get me through it. 622lbs came off the floor but stopped at my knee caps and I knew it would be terrible to even attempt to hitch so there I stopped. Really, the weight I lifted was the bare minimum I was willing to settle for having a realistic chance at competition weight in 10 weeks. My hope that I was within striking distance now and have time to build up to reps but now it looks like I got to work on getting that for even a single over these next few months. Going to try to not let it get me down. It will get interesting with getting more weight on the bar though. Deadlifting takes a long time so it was now onto the machine work again. Reps on reps. Leg extensions with pauses/holds at the top were next. This was for max reps again. It has been several sessions with it just being a set weight and more of a warm-up. I figured the reps would be down from what I’d expect but still be good. A few shy of 30 reps but good. Leg curls after. Felt really good here on the warm-ups. Like the pec flyes, same weight as last time so trying to beat those reps. This was an easier task compared to the pec flyes as I got 30 reps here. Plan going forward is to keep adding weight. Downstairs for one legged leg presses. These were going to suck. Like more so than last time. Reason being is that last week was more of a wake up. They hadn’t been used to the max rep sets as it had been set weights and reps for a while. So I knew I was in danger today, even with a slight bump up in weight. Ended up with close to 40 reps on both legs. Just madness I tell you. Though I feel this is going to be helpful on going my conditioning back into doing longer distance yoke stuff without stressing my back so much. I want to do more weight so I don’t have to keep track of all these reps haha. Back upstairs for more machines. Rotary style hip glute machine. Just one work up set and then it was time to rep out the stack again. Got the numbers right this time for both sides. I wish this could go heavier but it is what it is and it still feels good to work the opposite motion of the hanging knee raises. Inner/outer thigh work after that. I’ve already maxed the stack on both so it was max reps again. Surprisingly, I added a few to both. Plan is to make the movement tougher going forward. Seated calf raises downstairs after that. Going up a plate per set. Like last week, first two sets are nothing, third set was something. The elusive fourth plate was very hard. Only was to do five reps but that was a challenge in itself. Partials were easy after that. Hanging knee raises were pretty good and felt good on my lower back. The extra reps made these a bit tougher so I took my rest between the two sets. Back extensions felt ok after that. Felt my quads. Forgot they get sore from the pad pressure when I’ve done max rep leg extensions. Again, took my time on these. Planks to finish off the session. These were tough after all this work. It was late so it was recovery burritos rather than bother with cooking, followed by loads of stretching and recovery work.
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