Mobility Prep
16” Front Box Squats w/ Chains
No Chains
45x10
Added Chains (+50lbs)
50x5
100x3
150x2
200x1
250x3
250x3
250x3
Wide Grip Deadlifts (straps)
135x1
210x1
280x1
350x1
350x1
350x1
350x1
350x1
Back Raise Bench Sit-ups
BWx15
BWx15
Stretching
Comments: Really dragging this week. I don’t think I’ve
gotten to bed any earlier than 11:40PM and been sleeping in 36 minutes. My
stomach had been bothering me the day before. Abs had been sore and I just didn’t
feel that great. I felt exhausted but knew that I had to stick to the schedule
for this week to insure that I could get things to be open for the days I
needed them. I really wanted to just go home and sleep after work but I couldn’t.
Knee feeling slightly better. Feel like I may be neglecting the soft tissue
work for the upper body this week AMT to warm-up. Heart rate up to
157bpm. Expected with how I was feeling. At least it was under 160bpm. Movement
prep and stretching was mostly good. Heart rate was still kind of elevated by
the end of it. Didn’t really want to do the front squats today. Front squats
with chains to start. Same setup as last time but the working sets with 250lbs.
As decent as these felt last time they popped up, they didn’t really this time.
Right knee ached but not as bad as it has or as it could I guess. I took 50lbs
jumps which probably will need to be reconsidered for next time. I say this
breathing is a problem on these and going right to tight hard belt is dumb.
What I did was copper belt, rehband belt and then hard belt with two holes when
I should’ve done a set with the belt with one hole in. Not going for walks and
my stomach feeling bloated means the belt is a bit snugger. So this resulted in
a very uncomfortable first set that had me nearly blackout trying to rerack the
weight. Loosened the belt one notch for the second set and that was much better
as far as breathing but my core didn’t feel as stable. Last set was with it
back to two notches and that was tough but probably the best off the three. I
felt really slow but camera says these were speed work. Wide grip deadlifts for
singles after this. I used a bar with less aggressive knurling so that it didn’t
obliterate my shin skin as bad through the socks. I took bigger jumps than last
time so only had three sets to work up to the working sets. I used a little
more than 70% here. I didn’t want to bother with smaller weights as carrying
the leader chain is enough of a pain then having random weighty collars. 25lbs
increases is just easier, less math. Right hamstring felt tight. Wish I had
another massage scheduled soon so I could get more work on them. It didn’t
occur to me to be lowering like I should be (hips back) until I had already
done 3 of my 5 EMOM singles. Definitely puts more stress on the hamstrings
doing that. Like the front box squats, they didn’t feel that awesome but camera
says they were speedy as well today. Just how I was feeling not reflecting on I
was looking. Last thing was the back raise bench abdominal stuff. Same reps and
sets as last time. Easy stuff but took my time between the sets to put away my
weights from deads. Second set felt better. Home for stretching and Mississippi
roast and icing my knees.
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