Mobility Prep
Deadlifts
45x10
135x5
185x3
225x2
275x2
315x2
365x2
Added Straps
405x10
Yoke Hand and Thigh Lifts (straps, 27” bar height)
270x1
360x1
450x1
540x1
630x1
720x1
810x1
900x1
950x1 PR+50lbs
1000x1 PR+100lbs
1040x1 PR+140lbs
Zercher Squats
45x10
95x5
135x5
185x3
225x3
275x15
Overhead Walking Lunges
bw+45x12/12 PR+2/2 reps
Crunches/Lying Leg Raises/Plank
Bwx30/30/60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: A bit stressed. No clue what my work schedule
is going to be like next week so I had to try and make sure I got stuff done. I
slept in later than planned but that was more I think from staying up later
than I wanted to. Felt like I had a cold or something after last training
session. I really hoped it was just allergies and stress so that I could just
rest and work through it. Ended up taking Dayquil and Nasonex so that I could
get symptoms to calm down and I could get to work. Felt a little slow on the
warm-ups and stuff. Really windy so I did everything inside. Deadlifts. Was not
looking forward to this. Trying to not have my hips down so much this time.
Felt a little alien to me. Only working up to 405lbs for the top set as I
screwed up so much last time with 525lbs feeling like a max single. Perhaps I
lifted too soon after eating. I waited as long I felt I could to get stuff done
at a reasonable hour. I felt like I was going to puke getting into position for
that first rep with 405lbs. I’m not sure what I was expecting but it was
certainly more than 10 reps. I just couldn’t do any more with good form. Maybe
my breathing wasn’t the best with the congestion and stuff. But I felt so weak
and disappointed in myself with the deadlifts. Like I should be doing 50lbs
more for this minimum at my current state. This almost made me stop the workout
with how pissed off deadlifting made me. Hell, I did more reps on RDLs last
week after heavy squats. The hate is becoming mutual with deadlifts at this
point. I definitely felt like if I underperformed on anything else today, I was
going to stop the workout and become depressed. So next was the hand and thigh
lift again. Using the setup from last time. I enjoyed it a good bit and with my
new axle, I don’t feel comfortable with loading that sucker up with much weight
despite them saying it can handle 400kgs/881lbs. I’m skeptical with how it
handled about a fourth of that. Didn’t bother doing the empty yoke or with just
90lbs added since I knew this would get heavy. I had misread what I was to do
last time in that I was to do 50lbs jumps. This was also to be the same but
after seeing how heavy I was getting, I was told 90lbs jumps were ok and I
could take smaller as I got closer to a top weight. I had my form figured out
this time so no real messing around and weight was going up good. I wanted to
get something over 900lbs. Honestly, 900lbs didn’t go up so good this time. I
had to try it twice to get it started as my positioning was off and I wasn’t committed.
So I added 50lbs figuring that would be my max for the day. Nope, that went up
pretty good and just raised up a finger signaling to myself that I was doing
1000lbs today. Weight loaded and got set. Bit tougher to get started but still
good. Didn’t feel like my arms were going to tear from their sockets. So
initially I was just going to go up 30lbs more. Then I thought I’d do 35lbs so
that I was using all my plates with the hand grips. I then added another 5lbs
as this would signify something. It would be the most weight I’ve ever lifted
in any capacity. Granted this was already the most I’ve lifted in my hands by a
good margin (855lbs I think was the best before I started all this hand and
thigh stuff haha). The previous best was from when I was in college and I did
squat lockouts. I had actually maxed out the bar and had to wear a back pack to
add more weight. That was 1035lbs. Got set and it went up much the same as
1000lbs. I didn’t hold it for long as this was good strain on the body. I think
I’ve got 500kgs/1102lbs next time. I won’t know if the contest is happening or
not until the end of April so I’ll be doing another round of this before than
so I’d like to give it a go even if the show is cancelled (promoter already
said it wouldn’t be reschedule or postponed). Mr. Westerling was responding to
my texts during the workout and told me that we’d worry about deadlift as more
a bodybuilding exercise for right now and let the hand and thigh lift be the
CNS stimulus. Zercher squats next. I was feeling pretty good after the heavy
hand and thigh lift pulls. Since last time I did these, I broke all my
cinderblocks so that would make the pickup from the saw horses a lot lower. So
I tried out something else using the tables, crash pads and wood boards. Worked
out well. Still using the knee braces on the arms for comfort. I stuck to
wearing my chucks for these instead of my walking around shoes. No ankle/calf
pain this time. Goal was same reps for top set as last time but more weight.
Recommendation was to do it like quarter-plate-quarter progression if I could
manage it. The reps are going to decrease the next few times so it should ok.
Idea being to keep reps in the tank. I did do just threes after doing 135lbs.
These felt good. Got a little tried on the last five or so reps. Definitely
could do another five here. Outside for a set of walking lunges. Switched out
my shoes. Plan here was a set of 24 reps total. Really windy outside. Put on
warm-ups to keep my legs warm. Wore my mask from work just in case someone was
walking while I was training and got too close. I bumped the weight up to 45lbs
because. These felt great. Technically a PR as the most I’ve done the brief
time I’ve done these previously was 10 steps a side. After that was abdominal
stuff. I sweat a good bit and I feel like my abs are going to cramp from doing
the triset of crunches, lying leg raises and a minute plank haha. But I don’t.
The side plank is a bit easier. I can use my other arm to continuously wipe the
sweat from brow with a hand towel. Lots of stretching.
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