Mobility Prep
Hatfield Squats to box (18”)
60x10
150x5
220x3
270x3
330x3
380x3
430x3
480x5
Romanian Deadlifts (top start)
45x10
135x5
185x5
225x3
275x3
315x3
365x1
Added Straps
385x15
Pulldown Abs (pulldown station)
60x25
90x20
120x15
Side Planks
bw+15x60/60 seconds
Stretching
Comments: I need to get sleep back on track to normal
hours. Been finding it hard to get to bed before 12:30AM most nights. Been
subsidizing my sleep by hitting snooze for about an hour to make up for it.
Something has to give as I know I that is a dangerous game of getting to work
late. Eye twitches have been back but I’m not sick and I think that is less
from anything going on with my body and more to do with not getting enough
sleep. I’m still making progress on things so that is good. Bodyweight has been
consistently above 280lbs in the morning and above 285lbs in the evening. Maybe
I’ve finally gotten above that 275lbs plateau in bodyweight? Hard to say though
as I’ve been heavier in the past but it didn’t last very long. Another late
workout start due to the oversleeping in the morning to make up for the undersleeping
at night. Been keeping up the icing for my knee(s) and walking. Seems to be
getting better with me being aggressive with that and soft tissue work. Gym was
pretty crowded where I wanted to be. Warming up at least felt fine. Hatfield
squats again. Kind of cramped quarters with gym bros deadlifting, again. No set
weights and reps for the hatfields other than working up in triples and doing
10lbs more than last time for a set of five. I was thinking less reps needed to
warm-up at the beginning if I kept the reps consistent on the way up. I messed
up my math at the beginning as the plan was 50lbs jumps all the way up after I
started doing triples. I was 10lbs shy of that and had to increase the jump for
one set. Other than my knees feeling achy, this was good. I had not packed my
ratchet belt (thicker) in my haste so I was a little concerned if my other belt
would provide enough support to keep my back rigid and be able to brace my
abdominals. No real issues there. Nice and controlled and fairly speed concentric.
This is the most I’ve done on these since I’ve started doing them again. Not
really saying too much when this is about 100lbs under my best for this rep
range. But that is fine for now. It is doing the job it needs to do and I have
plenty of time and room to progress safely. Romanian deadlifts next. My back
was a little stiff on the left side after the squats so I was a little
concerned that this might be too much today. See how things feel and go from
there. Only a 20lbs jump on the top set. Still doing the holds and breath at
the top of each rep. Trying to not use straps until that top set to keep building
up the grip. The work up sets had a bit more reps and weight than I was
expecting. Triple with 315lbs and a single with 365lbs before going for the
reps. I tested out chalking up my hands to see if that would help with my grip
on the bar with the straps as it is a long time under tension. It felt heavy as
it usually does. Happy with 15 reps. Would’ve been happier if I matched or beat
my reps from last time with this increased weight. It was definitely my limit today
at 15. Next time it will be 405lbs for reps. That had been a tough set of five
a few weeks ago. Pulldown abs next. Not the last item of the night this time.
Reps the same with them being high but adding 10lbs to each set. Added
challenge there, especially with the slick rope. Felt good on my spine. Not
sure why but the 120lbs set was tough on my midsection. I had felt like nothing
those first two sets and it was more hamstring stretch and spine deload. Last
item was side planks. The plan being 30-60 seconds. I had been advised that if
it wasn’t challenging with just bodyweight, I could add a little weight to my
hip. So I did that this time. Definitely a difference in the sides as my left
is the injured side but the right side is the one where I’ve strained things in
my obliques in the past and it seems to fatigue faster. Minute on, minute off
and then minute on. I may use more weight next time so that I’m using 25lbs. Home
for food, stretching and recovery work. Probably another late night for me.
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