Mobility Prep
Deadlifts
45x10
135x5
185x3
225x3
275x3
315x2
365x1
415x1
465x1
Added Straps
515x5
Precor Angled Leg Presses w/lb’s doubled
No Bands
136x15
Added Bands (+219lbs)
136x10
226x10
316x10
406x10
496x10
586x10
676x11
Hanging Knee Raises
bwx45
bwx45
Side Planks
bw+50x60/60 seconds
Stretching
Comments: Was hoping I’d feel rested for this session.
But work has been high stress all this week. Got some aches in my upper body.
Especially in the shoulders. With the weights being moved now, it’s too be
expected. Took off a bit and it’s been 12 weeks straight. Over 100lbs added to
the working weights for overhead and over 50lbs on most of the bigger accessory
work. Not like supporting +400lbs on the dips isn’t going to get some deep
muscle and joint aches. Deadlifts have actually gone up more. Almost 300lbs
added to working weights? This was another deadlift day. I got things so I
could go to the gym right after work. I’d probably have napped if I did with
how the day went but I needed to stay on task so that I could be able to keep
Saturday free. Though I guess I could’ve taken Thursday off. But I digress. So
warm-ups felt pretty good though. Knees not really aching at all today. Deadlift
to start again. Plan again being to work up to a top set of 1-5 reps depending
on how the weight felt. I was advised to go up 10lbs from last time. I had
already done 5lbs more than I was supposed to last week because I wanted to
be doing 500lbs instead of 495lbs. So
this should’ve been 505lbs but really 510lbs. I didn’t want to do that. I
wanted to do something that ended with a five this time. I think I was thinking
ahead so that my next workout it would be a decent jump with 10lbs. Whatever. I
could do my usual work up to 365lbs and just keep adding 50lbs to the top
weight. Sticking to the same progression for “belts” as I work up and no straps
until top set. I imagine I will bring in straps when I get to having say 495lbs
as a work up weight. More because that might be iffy for a miss and to maybe
get used to the straps right before the set with heavier stuff. My lower back
felt tight and stiff all this session. I didn’t think it was wise though to
stop and foam roll midsession. Want back rigid for deadlift, not loose. Bar
speed wasn’t feeling the same. Not sure if because back felt stiff or I wasn’t
trying to tear skin off my shins on the work up weights again. Things were
feeling good form wise. For the top set, I was initially going to put the
100lbs plates on the end but thought it was better to do the 75lbs with a 25lbs
bumper as the 75lbs are smaller and can slide on without having to lift
anything up to get on. Any less work would be appreciated with my back feeling
stiff. I got set and pulled with the weight. I knew I was getting at least a
triple with how the weight felt on the that first rep but iffy after that as it
felt heavy and I was feeling every negative. Four was still strong and I was
aiming for number five. This was definitely the closest I’ve pushed these to
the brink of failure. Like a half second more and form would’ve broken on that concentric
portion. I really wish I could’ve filmed this to compare to last time as hard
to tell bar speed from feel. I didn’t feel like I had any reps in the tank this
time but I was controlled on every rep. I had kind of told myself that if I didn’t
get this for five, I’d not do USS Nats. I know my back is going to be sore.
Still uncertain if I’ll go as I feel there is so much work to be done and aiming
for a 55lbs all-time PR in 18 weeks (when my recent best has been still 60lbs
under that all-time raw best). I’m happy that my deadlift doesn’t seem to be
hurting me and improving. Leg pressing followed this. I was expecting to be
doing banded stuff this go but I didn’t expect this much weight to be used
haha. I kind of guessed at what band tension to use on these to make it so the
top weight was something I could do for 20-25 reps with something left but only
do 10 reps. So this was the light bands doubled. Body was feeling a bit worn
from the deadlifts and I thought it might be too much of a shock to go right
into the bands as they pull hard so I did the empty sled for a few reps to make
sure I was feeling warm and good. 90lbs jumps and going up by sets of 10 reps.
It was feeling pretty good and strong. Trying to keep stance similar to
deadlift stance. Last two sets I definitely noticed the weight at the top. I
snuck my phone to film that last set so I could get an idea of what it was
looking like. Not the best angle. I felt good though as I didn’t need my knee
sleeves. Accidentally did an extra rep by mistake as it was easy enough once
moving that I lost count. The leg press has become fun again haha. Abs after
that. Hanging knee raises for more reps but one set dropped. I’m fine with
that. My hip flexors are a mess after three sets of these. Hard to get shoes on
and off. With it just being the two sets, I went up by two reps so nice round
number overall haha. Needed this for my back with how tight things were. Last
thing for the evening was the side planks. I went up more than usual. I think
because the 45lbs plates are larger and that I only had three sets of hanging
knee raises so I could afford more. So I used the 50lbs dense plate. I have no
plans of going any heavier on these. This is plenty for this one and if I can
get to the point where this is maintenance, I’ll have a core of titanium. This was
difficult. Straining, sweating but got the minute on both sides. Glad this was
done. I have two days to kind of rest before I train again. Home for food, stretching
and recovery work.
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