Mobility Prep
Hatfield Squats to box (18”)
60x10
150x5
240x3
300x3
350x3
400x3
450x3
500x5
Romanian Deadlifts (top start)
45x10
135x5
185x5
225x3
275x3
315x3
375x2
Added Straps
425x12 PR+20lbs
Pulldown Abs (pulldown station)
70x20
100x20
130x20
Side Planks
bw+50x60/60 seconds
Stretching
Comments: All in all, have to say this session was a
better one than I was anticipating and better than what was two weeks ago. Two
weeks ago the signs went up about no filming and I was still getting symptoms
popping up from janky sandbag loading technique. I was worried this would be a subpar
workout when I woke up on Monday. I felt sick and my lower back was just so
tight. I didn’t think that just taking a day off from work to sleep was going
to fix that but it did. Another late workout start due to the oversleeping in
the morning to make up for the undersleeping at night. I was definitely a bit irritable
and hair-trigger from having to shoulder another’s responsibilities at work for
the week. And might have to do that again next week or the following. Warming
up at least felt fine. Been trying to ice my knees twice a day (morning and
night) to get inflammation down as they were not feeling good Sunday. Main
focus is the right knee. Hatfield squats again. Same as last time in that work
up in triples to the top set of five. 10lbs more this time. Not sure how long
this will go but this seems to be the best squat style for me right now to not
overstress my back, let me build the deadlift and work the legs well. I’m sure
things would change if and when needed. Only change was the jump from 2 plates
a side to have it be 50lbs jumps as I went up after that. Top weight 500lbs for
a set of five. Someone I know at the gym that trains there thought I’d need a
spot when I was doing 400lbs and I told them I shouldn’t need one and that I
hopefully don’t need one for any of the weights I was doing today. Working up
in the belts for support. No copper knee sleeves today. I’ve been thinking
about knee sleeves and elbows sleeves a little bit. Something that would be
firm and stiff as that seems to be the thing for a little extra pop to lockout.
But it seems like more gear and would require some trial and error and I don’t
know if I want to deal with that for right now with how I’ve got to be careful
with injury relapse. Anyways, I did that thing where I did the thinner prong
belt for the second to last set and then the thick ratchet belt for the top
set. The support from that belt is crazy but mobility is down I think when I
try and move with it. Not sure if that is work experimenting with. The 500lbs
felt easier than 450lbs is what I was trying to say. Definitely felt I had
another 5 reps there. I was sweaty but it was solid and controlled. Romanian
deadlifts next. Like last time, I was definitely not feeling my best on them. Again,
could just be that weight on these has gone up a lot comparatively. Did same
thing as last time with my belts and assistance being added. Grip was feeling a
little fatigued but still strong. On some sets, I wanted to not pause and hold
at the top and move at a faster clip. I need to assert my control and dominance
over the weight but it is good that I feel like I can move at the normal tempo
if needed. Doesn’t always feel like that on some things. Young guy at the gym
took the 15lbs bumper plates I was going to be using to do bench press (sigh)
as I try to keep having metal plates on the ends with the platform in case I
have to put it down on. 425lbs felt darn heavy. But I somehow got past five
reps and I knew I could reach my goal of ten reps. This was adjusted based off
how 405lbs went last time. Ten was thankfully not my limit but eleven was
tough. I had to try for 12, make up for last time. This would be big one. I
lost tightness in my brace on the concentric but I didn’t round and I didn’t
hitch. Lockout was just difficult as hell and my glutes were sore. I was a
struggle to walk this back into the rack. Happy with this. Not happy that my
form broke but happy that I got the rep PR and that I didn’t feel in pain. I
just got to keep my ego in check. It feel like a lesson I have to keep
learning. Or a cue I need to keep using like “only a man” or something. The
heavy stuff was done and now time for abdominals and core work. Pulldown abs
next. This was changed a bit in that the reps were the same on each set. Grip
was fatigued. I didn’t feel like this was pulling on my spine like usual. Maybe
that’s good that it didin’t feel like that as my back may not be compressed
right now. Again, had to wait a little to do my final set as a young woman
decided to do pulldowns while I was putting my weights away. But I kind of
welcomed the rest as this was hard to hold for that many reps on my hands. Last
set feels like the most work for my core. Side planks afterwards. Like I said,
sticking to the 50lbs dense weight for these. I don’t feel like I need to go
any heavier to get what I need out of it right now. This weight is very challenging
and I feel not only the obliques working hard to brace and stabilize but my
hips, glutes and legs. I didn’t feel so destroyed this time but I was just as
sweaty from straining as I was last week haha. It was late and rather than cook
the chicken I had dethawed, I got recovery burritos so I could eat first and
then stretch so that I could relax at my leisure and have another meal later.
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