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
16” Thick Bar Jack Stand Pulls
(straps)
122x1
212x1
Added Suit
302x1
392x1
482x1
572x1
662x1
Precor Leg Extensions (1 Second
Holds)
80x10
120x10
160x10
200x23
Precor Seated Leg Curls
145x10
195x5
245x26 PR+4 reps
80x10
120x10
160x10
200x23
Precor Seated Leg Curls
145x10
195x5
245x26 PR+4 reps
Precor Angled Single Leg Presses
226x10/10
276x5/5
326x5/5
376x5/5
426x29/29
426x29/29
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x23 PR+3 reps
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x30 PR+2 reps
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
+205x5
+220x4/9 top end partial reps
Hanging Knee Raises
BWx60 PR+4 reps
Hanging Knee Raises
BWx60 PR+4 reps
Back Extensions
BWx10
BW+45x10
BW+100x15
Inflight Fitness Multi-Hip/Glute
Machine
100x10/10
173x34/34 PR+1 rep
Stretching
Comments: On the mend I think from whatever issue caused this flare up in the symptoms but it is taking its sweet time. Or I’m just getting used to it and my body is ignoring things. Always got those thoughts when something doesn’t just go away right away. As luck would have it, I had booked a deep tissue massage for tomorrow and I got chiro on Monday so hopefully that will help put it to bed. Anyways, workout time. Upright bike again for the warm-up. Knees less achy, like last session. Maybe these compression socks are a thing I should be using. I think I figured out that only some bikes give a workout summary. 135bpm was what I ended up with for the high point. Calf raises felt good. There was too much activity upstairs so I went downstairs for the box touches and they were good. Bird dogs were ok too. Another good session of those during the week. Thick bar pulls to lead off the lifting again. 16” pulls for singles this time. Going to be alternating these heights until the show. Today the goal was a top single that would hopefully be in excess of my best pull from 13”. Overload as well as get a weight to base the percentages for the other weeks. I really wanted 300kgs for the pull. It would mean starting with the empty setup and just doing plate jumps. It would also be above contest weight by a smidge. I really wanted that to be possible. Hamstrings have been tight and I didn’t like having that misload two weeks ago for 13” pulls. Like last week, suit on tight from the start once I put it on. It wasn’t set all the way on that first set as it was pinching a nerve on the left side of my neck. I’ve had that before sometimes with the suit. Got it better on the next set so it wasn’t an issue. This bar is uneven. It’s off center slightly and the middle section is not secured so even that moves. I was having some issues with that over 400lbs. I think I’m centered but I’m not. I knew 300kgs was something I could do. Watching YouTube video of Benedikt Magnússon’s recent deadlift session got me in the right frame of mind. My hands adjusted a bit on the lift from the false grip so it wasn’t as secured as I’d like. Lockout was good and strong but I had to kind of drop it out in front of me so as not to hit my shins. Pleased with getting that lift. Keeping to my no miss promise. Leg extensions with pauses/holds at the top. Finally at 200lbs on these. Didn’t feel so bad at the start. A little achy but it just felt heavy really. Then I got a bit more warmed up. Reps were down a bit here but to be expected I guess. Leg curls afterwards. Using the stack for the top set. I remembered these were hard last time. Reps on deadlift probably didn’t help. I forgot to write down what I did and assumed I had done 25 last time so aimed for 26. That ended up being what I got. But turns out I had only done 22 last week so gains. Downstairs for one legged leg presses. My warm-up set was a tad heavier this time so this way I just had to worry about 50lbs jumps. The pressure I was feeling on the left side this time wasn’t present. I’ve definitely gotten to the point where reps are going to drop here. I really wanted 30 reps but my left leg couldn’t finish that last rep to lockout so had to have the other leg jump in to save me. Felt tough on the other side but I felt good for more. Back upstairs for the thigh mastering. A little hesitant to go hard on these as the piriformis muscles had been agitated since yesterday. The soft tissue work yesterday helped and these didn’t bother them. Inner thigh was up a good few reps. Probably should’ve stopped at 29 for the outer thigh but I was so close to 30. Just going to make it tougher next week I know. Seated calf raises downstairs following the usual plate jump work up sets followed by a heavy work set. 10lbs more than last week. At this point, anything over 135lbs added to this are heavy work sets. Trying to get the ROM up on these as the weight increases. It was very tough to get the minimum reps and barely got four on the top set. Partials changed to trying to be the top end so I put the stopper on and tried to get what I could before they went too low and hit it. Way harder than the bottom/mid-range ones. Hanging leg raises up next. I felt good on these and rather than just get two extra reps, I just went for 60 reps. To think I was struggling to get 40 of these weeks ago. Back extensions next. Switching to the 50lbs and 100lbs plates for this session. Felt good and strong here. I feel ready to beat my PRs on this for reps soon but continue to build as is the plan. Then it was back upstairs for rotary style hip glute machine to end the session. Again, some idiot got the one add-on weight lost in the cable tower and I had to do the thing again to get it. It was agonizing to get that extra rep on these. Home to stretch, eat leftovers and recover. Glad tomorrow is Friday and then deep tissue massage and sleep.
100x10/10
173x34/34 PR+1 rep
Stretching
Comments: On the mend I think from whatever issue caused this flare up in the symptoms but it is taking its sweet time. Or I’m just getting used to it and my body is ignoring things. Always got those thoughts when something doesn’t just go away right away. As luck would have it, I had booked a deep tissue massage for tomorrow and I got chiro on Monday so hopefully that will help put it to bed. Anyways, workout time. Upright bike again for the warm-up. Knees less achy, like last session. Maybe these compression socks are a thing I should be using. I think I figured out that only some bikes give a workout summary. 135bpm was what I ended up with for the high point. Calf raises felt good. There was too much activity upstairs so I went downstairs for the box touches and they were good. Bird dogs were ok too. Another good session of those during the week. Thick bar pulls to lead off the lifting again. 16” pulls for singles this time. Going to be alternating these heights until the show. Today the goal was a top single that would hopefully be in excess of my best pull from 13”. Overload as well as get a weight to base the percentages for the other weeks. I really wanted 300kgs for the pull. It would mean starting with the empty setup and just doing plate jumps. It would also be above contest weight by a smidge. I really wanted that to be possible. Hamstrings have been tight and I didn’t like having that misload two weeks ago for 13” pulls. Like last week, suit on tight from the start once I put it on. It wasn’t set all the way on that first set as it was pinching a nerve on the left side of my neck. I’ve had that before sometimes with the suit. Got it better on the next set so it wasn’t an issue. This bar is uneven. It’s off center slightly and the middle section is not secured so even that moves. I was having some issues with that over 400lbs. I think I’m centered but I’m not. I knew 300kgs was something I could do. Watching YouTube video of Benedikt Magnússon’s recent deadlift session got me in the right frame of mind. My hands adjusted a bit on the lift from the false grip so it wasn’t as secured as I’d like. Lockout was good and strong but I had to kind of drop it out in front of me so as not to hit my shins. Pleased with getting that lift. Keeping to my no miss promise. Leg extensions with pauses/holds at the top. Finally at 200lbs on these. Didn’t feel so bad at the start. A little achy but it just felt heavy really. Then I got a bit more warmed up. Reps were down a bit here but to be expected I guess. Leg curls afterwards. Using the stack for the top set. I remembered these were hard last time. Reps on deadlift probably didn’t help. I forgot to write down what I did and assumed I had done 25 last time so aimed for 26. That ended up being what I got. But turns out I had only done 22 last week so gains. Downstairs for one legged leg presses. My warm-up set was a tad heavier this time so this way I just had to worry about 50lbs jumps. The pressure I was feeling on the left side this time wasn’t present. I’ve definitely gotten to the point where reps are going to drop here. I really wanted 30 reps but my left leg couldn’t finish that last rep to lockout so had to have the other leg jump in to save me. Felt tough on the other side but I felt good for more. Back upstairs for the thigh mastering. A little hesitant to go hard on these as the piriformis muscles had been agitated since yesterday. The soft tissue work yesterday helped and these didn’t bother them. Inner thigh was up a good few reps. Probably should’ve stopped at 29 for the outer thigh but I was so close to 30. Just going to make it tougher next week I know. Seated calf raises downstairs following the usual plate jump work up sets followed by a heavy work set. 10lbs more than last week. At this point, anything over 135lbs added to this are heavy work sets. Trying to get the ROM up on these as the weight increases. It was very tough to get the minimum reps and barely got four on the top set. Partials changed to trying to be the top end so I put the stopper on and tried to get what I could before they went too low and hit it. Way harder than the bottom/mid-range ones. Hanging leg raises up next. I felt good on these and rather than just get two extra reps, I just went for 60 reps. To think I was struggling to get 40 of these weeks ago. Back extensions next. Switching to the 50lbs and 100lbs plates for this session. Felt good and strong here. I feel ready to beat my PRs on this for reps soon but continue to build as is the plan. Then it was back upstairs for rotary style hip glute machine to end the session. Again, some idiot got the one add-on weight lost in the cable tower and I had to do the thing again to get it. It was agonizing to get that extra rep on these. Home to stretch, eat leftovers and recover. Glad tomorrow is Friday and then deep tissue massage and sleep.
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