Mobility Prep
18” Box Squats
45x10
95x5
135x5
185x5
225x3
275x22 PR+50lbs & 1 rep
Deadlifts
135x5
225x5
315x5
Back Extensions
BWx10
BW+50x10
Planks
BWx60 Seconds
BW+50x60 Seconds
Stretching
Comments: I needed the day off from work for the holiday.
Had a deep tissue massage after work on Wednesday and almost fell asleep during
that. I ended up sleeping for over 13hrs that night so it was already the
afternoon when I woke up. I would’ve probably slept even more if my dad hadn’t
come to get the shop vac. I’m at least a light enough sleeper that I can be
somewhat awoken by someone entering my house haha. So I was about as rested as
I could be I think before going into this particular workout. It was kind of annoying
to have to go back into work for a day but whatever, weekend was the next day. It
was humid and hot. Like angry hot when I got out of work but it cooled down by
the time I finished training. A fair number of people on a Friday. I usually
don’t train this night. Perhaps the gym being closed yesterday was the cause of
more people tonight. AMT felt good. That massage definitely helped with the
stuff that had been tight and stiff. Heart rate was up to 151bpm. Worked up a
good sweat on the movement prep and stretching. Near the end of it, I realized
I was going to have to wait for the power rack to open up. Had to kill some
time and stay warm which wasn’t a problem as luckily it didn’t take very long. This
week has been the week with the most changes to the previous three workout week
cycle. Last session had push pressing. This time, there was going to be the
same other stuff but adding in some deadlift reps. Box squats here again. Last
time had been quarter-plate-quarter jumps and that was the same this time just
with an extra jump. Max reps with 50lbs more than last time. Last time had been
terrible. Really showed I was not in the squatting shape. But usually that
comes back pretty quick. My hope here was at the very least that I got 15 reps
and had no pain in my hamstrings from them tightening up like last time. But
really, I was going to be disappointed if I got less than 20 reps here. I don’t
know why but I felt that even though it was a struggle bus to do 21 reps last
time with 225lbs, I felt that I was able to match it with 50lbs more. Weights
felt pretty good working up. I’m not a fan of this rack for the back squats as
this one is a little high for lower bar with heavier weights and the next
setting is pretty low. Weight is still fine for the higher setup. Still not
feeling like the big ass ratchet belt is necessary here so just the regular
hard belt. I was definitely better prepared this time. At 10 reps, I knew I had
20 there. Had to take breaths after the 13 rep. 20 to hit my goal, 21 to match
last time and 22 to beat it. I kind of thought about going for 25 but my body
was quivering after getting that 22nd rep and I didn’t want these to
become goodmornings so that was enough. Oof that racking of the weight let me
know that I was done and then my body just got really tired and my lower back
and legs were pumped. If I had thought doing back extensions and planks after
this was tough last time, what were some light deadlifts going to feel like
haha? Really not a lot but I’ve not really done real deadlifts for a bit. As of
late it has been mostly singles and then prepping for USS Nats it was that darn
thick bar elevated a few inches and with a suit. Only raw pull recently was
those wide grip, wide stance deadlifts with straps for EMOM singles. And those
felt a little off to me. So I didn’t know how this was going to feel really.
Just chalk and keeping it double overhand. I will say my lockout feels strong
and powerful. Plan here was just three sets of five, taking plate jumps. This
was supposed to be easy. That first rep of the first set showed how unused to
regular deadlifts I was as I thought I was at the floor I put that first rep
down but I had another inch or so to go so it kind of was dropped. Oops. I took
my time on these as I was still feeling like a drunk cat from box squats.
Definitely noticed the weight increase on each set. 315lbs didn’t feel as easy
as I wanted it to feel. Looking at my records since the “reboot”, this is
actually the most weight I’ve done on standard deadlift for a set of five. Like
I said, a lot of focus on singles, doubles and triples. And never after this
many squats haha. I’m sure it will improve with time and with the current
rotation of exercises. Then it was the core stuff. Back extensions were
mercifully one less set today with the top set being just 5lbs more. This was
easy, even after the squats and deadlifts so that’s good news. Planks I didn’t
realize that there had been a change to this until relooked at my sheet. Last
time it had been bodyweight for a minute to practice/warm-up and then a 30
second hold with a plate. I figured I’d just put the dense 50lbs plate on this
time. But this time I was to do 30-60 seconds on that set. But really, it wasn’t
that bad. Just really sweaty by the end. So home to stretch and eat tacos and
then ice my knees before going to bed. Sleeping in Saturday and then another
hot event day on Sunday.
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