Mobility Prep
Hatfield Squats to box (18”)
60x10
150x8
240x5
290x3
330x3
380x2
420x1
470x4
Romanian Deadlifts (top start)
45x10
95x5
135x5
185x5
225x5
275x3
Added Straps
315x21 PR+40lbs
Pulldown Abs (pulldown station)
50x25
80x20
110x15
Stretching
Comments: I slept most of new year’s day so I got barely
anything I needed to get done that I put off. I feel like I may be on the
upswing with the back issues. It is difficult to manage time for recovery based
stuff and still have time for everything else. Knees have been achy and stiff
since last week’s leg pressing. Pecs are tight from the workout on Tuesday.
Warming up felt ok. I was surprised by how many people were there today but I
guess it is the new year so this is going to happen. Lower back didn’t feel as
stiff as it has the previous week’s warm-ups. First exercise was hatfield
squats. Exact same as last time but just doing a set of four with 470lbs
instead of a triple. Looking ahead, it appears next time around it is to be for
a set of five. Slow progress is fine. This is fine for now. Unlike last week. I
didn’t feel like I was touching the box with one glute higher than the other.
These seem to be quite good, even with my ache knees because of how far back I
can sit. I’m getting used to the weight on the unrack better. Only taking two
sessions so not bad. On my last working single up to the top set, someone
walked into my peripheral view on the left side to put back a barbell and I
really couldn’t tell how close he was. Like that couldn’t wait? There wasn’t
anywhere else it could go? So a bit of a static hold there until he left and
then an easy single. I think on the top set, I had more trouble just finding
some way comfortable to hold the rack than the squats themselves. Once I got
that figured out, it was easy reps. All of these reps were controlled and easy.
I’m curious if weight or reps on this will get bumped up to +600lbs or double
digit reps in the future. Deadlift is what needs to be built back up. Speaking
of deadlift, next was Romanian deadlifts. These are going up at a decent clip
as far as weight. Much like my farmer’s walk and yoke, weight is expected to
come back in bigger jumps at this time. This week, the weight for the top set
was 315lbs. These cooked my hamstrings last time and I expected more of the
same. No straps warming up and then straps for the top set. I didn’t think that
I’d be close to the reps I did last time. Guess I didn’t figure that I’d adapt
to these like I did when I was doing max rep box squats a few months ago but I
did. I was aiming for 15 reps which if going off a max rep calculator, would be
a little over the projected max from my previous set. I did not expect to get
the same reps as last time with 40lbs more. I stopped because my grip gave out
on that last rep and it was just hanging by the finger tips and straps. So much
time under tension for the back and hamstrings. More so the back since that
never stops while the hamstrings get a break at the top when I take a breath.
Very pleased with this. Last item for the day was pulldown abs. Same weights as
last time but much higher reps on the two lighter sets. These felt good and
were needed. I could just feel the discs in my upper back decompress from
having the weight pulling me up as I did these. I took a bit longer rest as I
put stuff away and to let my hands recover to hold on to the rope in between
sets. Hopefully I don’t feel any issues the following days or later after this
one. I feel like I’m not going to be stupid this time after training haha. Home
for stretching, recovery work and eating.
No comments:
Post a Comment