Mobility Prep
Hatfield Squats to box (18”)
60x10
150x5
240x5
290x3
330x3
380x3
420x3
470x3
510x5
Romanian Deadlifts (top start)
45x10
135x5
225x3
315x3
405x3
Added Straps
435x11
Axle Hand and Thigh Lifts (straps, 32” bar height)
162x1
252x1
342x1
432x1
522x1
612x1
702x1
777x1
Pulldown Abs (pulldown station)
70x25
100x25
130x25
Side Planks
bw+50x60/60 seconds
Stretching
Comments: I was hoping what I was feeling was delayed
onset physical manifestations of stress. I sometimes have stuff while stressed
and sometimes stuff happens after a stressful situation ends or resolves. But
after training, it became more apparent that it might be sickness too. I had
been lax in the recovery aspect of things such as soft tissue work. The gym is
not closed at this time which is good but who knows how long that will last
with the current situation as it stands. Warm-ups felt mostly good but I had to
modify them quite a bit as equipment was being used. Hatfield squats again.
Same as last time in that work up in triples to the top set of five. 10lbs more
this time. Well I guess kind of the same but not. I had taken my workout sheet
out of my bag two days earlier and so I was having to go off my phone and the
battery was very low. I felt good working up. Advised I should do the second
plate jump for a set of five since I was going for the triples so soon. The top
weight would mean I could do plate, quarter, plate jumps. Sweating quite a bit.
Not sure if just the ventilation being not the best downstairs or if I was just
warm. Trying to do these without the copper knee sleeves. I almost messed up
near the end. I had thought I did 470lbs already and was going to add another plate.
I still messed up in doing a triple instead of just a single to warm up. The
weight is feeling substantial on my upper body. Didn’t feel as powerful as
500lbs felt last time but still very manageable. Romanian deadlifts next. This
was adjusted a good bit. I wasn’t looking forward to it with how deadlifts went
last week. The big change here was essentially doing plate jumps in weight.
Definitely cut down on the fatigue but got me a little out of sorts with the
warm-up. Last set before the work set with 10lbs more than last time was 405lbs
for a triple. I’ve been trying to do all but the top set as no straps. I’m
going to have to rethink that. I got a double before I had to rush and rerack.
Took a moment to regroup and get another rep and rerack. Top set didn’t feel
terrible but it was difficult. I’m fairly certain I got 11 reps here. I know it
was at least 10 reps. Darn no filming rule. I went for 12 to try and match last
time but not happening and it ended up being a controlled negative to the floor
instead. New exercise up next. There are two deadlift events at the upcoming show.
One is a car deadlift hold with side handles and straps and the other is a max
2-4” ROM deadlift with an axle. The latter is what I was doing today. This is a
bit unorthodox. This was an event at the competition last year and the winning
weight was north of 1200lbs. SCL keeps a record for this at 600kgs (1,323lbs)
so a bit of weight can be moved here. So this was to be a testing day. Not for
a max but to get the form figured out and see how it feels. I don’t tend to do
well when it comes to perceived effort as I tend to go to hard. It’s a
character flaw but it is difficult to abstain. In my mind, the moderate weight
that was to be easy was to be 80% of 90% of what I hoped to pull at the comp.
500kgs/1102lbs would be a number I’d not lose many points with so 72% of that
was around 792lbs. But I’d still go by feel. Lower back and hamstrings were a
bit pumped. I used the lowest setting of the tiered squat rack as I felt that
could hold up to more punishment than the other one that is rated for just
300kgs/661lbs. I was advised by the promoter after this session that I may have
the bar height too high so I’ll lower it 3” to insure I’m there. Not sure what
will be the best but I feel that trying to emulate Jón Páll Sigmarsson style of
high elevated pull by getting my thighs under the bar and kind of leg press the
damn thing up. Felt like nothing until around 400lbs. Adding bits of kit as I
went. I had a thought of lowering it under control like a normal deadlift back
to the start position but the ROM is so short that it did nothing. I knew I’d
need to get used to this as the weights moved are a lot and it would definitely
be a strain on the upper back. 702lbs didn’t come up even so I didn’t go for
792lbs as I had planned. Not a lot of ROM but there is a fair bit of strain
still. I may need to use the copper knee sleeves and the soft knee braces to
put the most into this and feel comfortable and not wreck my knees for the
other events. Pulldown abs next. Hands
were gone and I had to end up gripping this oddly to get through the last two
sets. Same weights as last time but more reps. Spine didn’t feel like it needed
a deload despite my best efforts with the heavy squats and pulls haha. Side
planks afterwards. My foot cramped on the first set and I didn’t want to start
over so I just toughed through it until the cramp subsided. First set seemed
easier on the core than usual. The other side did not. But still felt good.
Home to stretch and recover with food and ice. Hopefully this is nothing major
as far as illness.
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