Mobility Prep
Deadlifts
45x10
135x5
185x3
225x3
275x3
315x2
365x1
405x1
440x1
Added Straps
475x5
Precor Angled Single Leg Presses
186x5/5
276x5/5
366x5/5
456x5/5
546x22/22
Hanging Knee Raises
bwx41
bwx41
bwx41
Side Planks
bwx60/60 seconds
Stretching
Comments: Heading into this day, at least the day and
night before that is, I wasn’t feeling too confident. I was still experiencing
some symptoms that I really wanted to go away or stop. Doubts of being healthy
enough for Nats this year. Not sure but I guess I got something right that I
wasn’t feeling completely off. Granted, I was way more sluggish getting up and
I had no idea why. I ate well, I only walked so why feeling like I was hit by a
truck? Meant I’d have to rush the morning and come back after work to get
ready. Oh well. But I was feeling pretty confident by the time I got to the
gym. Not sure why. Just felt like this was just another day of work. Maybe I
know the drill by this point with the deadlifts? Or that “full feeling” I have
across my upper back, shoulders and back of my arms just has me feeling
powerful. I was worrying I spoke too soon about the slingshot dips being pain
free on the shoulders as the left one has been a little achy and tight. But
that could just be from going hard at it so quickly. I need to savor the
progress at the slow cooker pace for now. Learn what works, build slow so as
not to destroy what I’m rebuilding. I think that my knee aches have been
feeling better icing them once every day rather than just days after I train. So
warm-ups felt pretty good. No foam roller today. Was hoping that using my car
buffer later would make up for that as I was already running late. Deadlifts to
start things off. 20lbs more for the top set this time. Slow, steady, control
being the name of the game. I was advised I could speed things up but I’m
feeling more comfortable with the controlled negatives and holds. Especially
paired with the rdls for higher reps and these for lower reps. I’m also kind of
the mind that I’ll be pulling max single regardless of being under 275lbs
(unlikely now) or SHW for USS Nats. Not going to be timing issue with that 60
seconds I imagine. But trying to pull faster. Get the break off the floor not
feel so robotic with this different style of pull for me. I think I’m getting
better at that. Keep reopening the scab on my right shin where the bar hits.
Every time and usually on my warm-ups. Working up the same. I felt like the top
weight wasn’t going to be enough with how easy 225lbs went up. Granted I got
pulled back to Earth as I went but that felt nice and speedy. Trying my best to
work up double overhand until the top set and then bring out the straps. Progression
being the belts and then chalk after hard belt add. I knew I had this top
weight. I was tempted to go for 495lbs but not deviating since new stuff is
being added. Need to be smart here. Slow down on that last rep but the first
rep didn’t feel as rough as past two sessions. I definitely had at least
another rep in the tank. Maybe three. I still have 210lbs more to go (or
170lbs) for the deadlift. Constant climb. Sigh. Anyways, on to single leg
presses. Advised to keep progressing but only go up 5-10lbs from last time. No
problems on that. Last time felt like bonesnappingly heavy lifting it off the
pins. No interest in going up 20lbs a leg this time haha. I continue to be
surprised with how heavy I can go for the high reps and have this not bother my
lower back. Did 90lbs jumps to see if that wasn’t as harsh as the 100lbs jumps.
Still feels heavy at the top set but not as bad. Maybe I’m just ready for it to
be grinding my bones to dust. Left side hip was just beat and worn by the end.
Limping a little from how tight it was afterwards. Before with the much lighter
weight, it was my muscles and me not being conditioned that had me walking
funny. Now it’s like disfiguring heavy. As per usual, the right side had an
easier time with it. Now usually hanging knee raises end the day but not the
case. After that was to be side planks for minute each side. So I only went for
1 extra rep each set on the knee raises so that I could see how I felt on the
side planks. Knee raises felt good. Get a good workout for the hip flexors,
stretch out the spine, shoulder and work the grip. Side planks felt fine. I had
been doing these a little over a month ago for shorter time but greater
frequency. I had stopped when it seemed that my rehabbing was too much for me
to train and recover. I may use weight on these next time. Feeling good about
this session. Just hope that my body is ok with it later. That delayed onset “now
this hurts” seems to take 72hrs. Home for food, stretching and recovery work.
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