Mobility Prep
Dead Start Safety Squat Bar Partial Good Mornings
60x3
110x3
160x3
210x3
260x3
310x3
360x3
410x3
460x3
510x3
560x3
610x3
Kettlebell Goblet Squats
53x10
53x10
Roman Chair Leg Raises
BWx35
BWx35
Stretching
Comments: Yet another day. Getting into that bad habit of
not going to bed earlier and sleeping in a half hour so that I have to come
home and do stuff before leaving to do stuff. This week, it has been putting off
putting away laundry, marinating chicken and getting my workout bag ready. Gone
for a walk Monday and Wednesday evening and my knee is doing better than it
was. Again, could be the Tylenol. AMT to warm-up. Heart rate was up to 149bpm
at the end so lower side this week which is good. It’s not a good sign when it
stays elevated on this easy a warm-up. Movement prep stuff was good. Started
out upstairs but went downstairs to finish up with the second half as all the
bars were in use upstairs. Big change for this workout. This was supposed to be
my last 18” pull workout for NY Record Breakers. Advised that even with straps,
too risky to try it with the broken pinkie. I was not pleased about that but I
need to adjust and do the smart thing to keep moving forward. So this required
some workarounds. The plan here was to do an exercise that would mimic the
start of the 18” pull but not be in my hands. This required the power rack, the
jack stands and the safety squat bar. Set the ssb so that it was at the
position I would be in at the start of an 18” deadlift. Attempting to do it exactly
with the spacing on the rack meant I was either too high or too low. I put a
metal rod through the jack stands so that I had a bar guide for where my shins
should be and a height gauge. I couldn’t use a barbell as the platform space
was too narrow that was elevated. In order to get the right height, I had to
stand on some plates. Goal was to warm-up and do triples from a dead stop on
partial good mornings, taking 50lbs jumps. I had asked if I should use the suit
or not as I wasn’t certain if this was testing or building. No suit, building
the Exercise. I started with the empty bar as I had no idea how this was going
to feel and went from there. Bar felt
like nothing but adding 50lbs really changed the dynamic. This was hard on the
entire back for the spinae muscles. There was really temptation to just partial
squat it up to get it moving that first rep and it was difficult to get the
right spot. I was better with getting the weight in a groove on the subsequent
reps to get the hips and hamstrings working. I got better as I went and more
efficient. That became a problem as I didn’t want to make these easy, these
needed to work on building the weakness I have. Make the back a sturdy rod and
brace. I had thought I could at best hit 660lbs when I did the empty bar but
then as I did these, I figured I’d top out at like 460lbs. But then I kept
grinding out the reps and sets. I knew on the very first rep with 610lbs that
this was the last one. I could feel my bracing breaking down trying to overcome
the inertia. Not that my back doesn’t do that on heavy pulls but I don’t need
another injury so this was a place to stop. The strain on those last few sets
were something else. I was ok at the start but I was really sweating by the
end. After that was lighter stuff. As last time, the kettlebell squats
followed. No changes to what I did then. I was a little leery about how my
right knee would feel as it was barking at me the last time. I did a single
bodyweight squat and it felt fine so I knew this would be a better time with
the kettlebell. These were easy, I was just a bit fatigued from the many sets
of partial gms and taking a short rest between sets of these kettlebell squats.
Last thing was abdominals. I was not to do the hanging style due to the
gripping aspect so I was allowed to do the roman chair style ones. As has been
the case on these, two sets of reps. Increasing another 5 so goal being 30-35
reps a set. Much easier and smoother to not have to worry about the swinging on
these. These don’t bug my left shoulder and not having to break the momentum
each rep seems to keep the tension constant. Just a little tricky to get set in
the chair so that I’m stable. I took a bit of a rest in between the sets to put
away my weights but aslo because my hip flexors and abs get fatigued and sore
from these pretty quick haha. So little bit later of a night so I went for
burritos and figured the chicken could marinate another 24hrs. Home to stretch
and ice my knees.
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