Mobility Prep
Deadlifts
45x10
135x5
185x3
225x3
275x3
315x2
365x1
405x1
455x1
Added Straps
500x5
Precor Angled Leg Presses
186x10
276x10
366x10
456x10
546x10
636x20
Hanging Knee Raises
bwx43
bwx43
bwx43
Side Planks
bw+25x60/60 seconds
Stretching
Comments: I felt worn and beat Thursday morning. I
decided that I needed to take the day off to recover as I ended up taking a nap
during the morning (I was off work) and I never do that. Maybe seeing the
weights for the overhead and deadlift be increased for USS Nats made me want to
just curl into a ball and sleep haha. This is ok since I was already planning
on shifting Day 3 of training to Sundays for the next two weeks so might as
well not push it and get the recovery. I got an eye twitch on the left side and
I’ve been “jerking” in my sleep a bit and those all seem to be signs of
anxiety, poor sleep and stress. I don’t feel like I’m in pain like before or
stressed or anxious. Sleep I guess has been a little off but I’ve been trying
to make up for it with snooze button but I guess that isn’t enough. Even taking
the day off and eating lots of food, I was feeling tired for training driving
home (of course I maximized my sleep to the detriment of being ready to train
right after work). Knees were feeling less achy. I did do foam roller before I
started as my glutes have been tense. So warm-ups felt pretty good though. I
kept my warm-up pants on to keep my legs warm. The main thing for today was
going to be deadlifts. Rest of it kind of easy stuff but lots of core work. Plan
was to do 20lbs more than last time for 1-5 reps. But I kind of knew that if I
was feeling good, I wasn’t going to go for 5 plates but add a chip to make it a
round 500lbs even. Trying to be controlled still. Last time, I reopened a scab
on my shin on the right side on the warm-ups. Didn’t want that again. Don’t
need to be bleeding, especially if I’m not opening it up on the heavier stuff.
Keeping an eye on the right oblique. Sticking to the same progression for “belts”
as I work up. No straps as I want to keep building the grip as I work up in
weight. It’s one of my strengths. Even if say not feeling like I was going to
obliterate the weights, I knew that I was moving well as I almost got off
balance on the first rep with 315lbs with how quick it came up. Not wavering on
these controlled reps as they seem to be doing me a world of good. Save the “fast
stuff” for contest peaking. I’m quite pleased with how these went. Bar speed
felt best of any of these sets of fives I’ve done so far on my top set for that
first rep. These were good. Mr. Westerling messaged me after I put up video and
my dad texted me about how the form was. Feeling good about where this is now.
Progress has been steady, barely any difference between the bar speed this week
and previous deadlift session. Honestly, 405lbs that first week feels like
500lbs this week. I’m proud that I can lower this much weight with barely a
peep when I see people slamming and banging and dropping stuff half this
weight. I definitely think I’m back to pulling 585lbs for single and knocking
on +600lbs soon. 700lbs doesn’t seem so far right now. Anyways, on to the
easier stuff. So no single leg presses for right now with the hip thing.
Honestly, I think it is back to not feeling weird again now. But playing it
safe. So using both legs now. Sets of ten with plate jumps up to 90lbs more
than what I was doing with one leg for a set of 20 reps. I was a little
concerned that this could put pressure on the lower back. It is a bit difficult
to brace but more an issue to just get the weight moving off the pins rather
than the actual reps. This was nice and easy. Really feeling a leg pump in the
quads. I honestly feel the one leg ones more in my joints than muscles. The
combo of leg pressing, rdls and hatfields seem to be the deadlift cure for me.
Might stick with these and add band tension so that weight stays low but able
to work on pushing the world away from me with force. Abs after that. I forgot
with the hanging knee raises if I did 41 or 42 reps last time so I did 43 reps
each set to make sure I was doing more reps. Hip flexors on fire by the end and
spinal deload very much needed. Can see from the front view that I carry one
side higher than the other. These felt good. I was a little worried that these
would bother my oblique and maybe cause my chest to cramp up after the heavy
slingshot dips. Side planks finished up the night. Another I wasn’t certain
about. I decided to go with the side that was touchy first to make sure I could
do it and didn’t waste my time trying the other side. Important that I assess and
work on through to help with that recovery mindset. No problems, just wants to
cramp on me a little but that seems normal with holding these. I’ve never done
or tried weight on these before so maybe that has something to do with it. Kind
of a late evening for stretching, recovery and food but I plan on sleeping in
so it works out. Assuming this week’s training goes well and nothing errant
comes up on my physical, I’ll decide on USS Nats being a go or not.
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