Mobility Prep
Goblet Squats to Box (15”)
bwx25
kettlebell
15x20
dumbbell
40x10
40x10
40x10
16” Rack Pulls
45x15
135x5
225x3
315x3
365x3
405x3
Added Straps
455x3
495x3
545x3
585x3 PR+2 reps
Ab Roller
bwx15
Side Plank Raises
bwx10/10
Stretching
Comments: I’ve had very little in the way of symptoms
since I woke up Tuesday. It has felt more like a muscle soreness then pain or
the numbness down the leg. Always worried that I’m going to push things too
hard as I’ve seen the backslide. Trying to keep the spark for as many days as I
can. There were plans for today but life happens so plans change. Went for a
brief walk and my shin splints were acting up a little. Put on the compression
socks as I was going to be doing some deadlifting stuff. Not sure if that is of
itself that reason I seem to feel some shin splints when I walk with these on.
I could use better walking shoes but these are the ones that feel the best on
my knees when I squat besides the converse with heavy box squats. I had also
thought that it might be a day where I kept the garage closed but the dreary
weather became surface of the sun hot by the afternoon. My upper back was tight
and sore from those holds on the rows. First exercise was squatting to a box. This
is light stuff and is planned to be that for the next two weeks after this. As
I previously mentioned, I got the weeks mixed up so I did the front squats last
week. This time it was goblet squats to box. A bit more foolproof of an
exercise. Only using half the weight as the front squats so a bit easier to
recover from. Higher rep sets to start obviously a bit of sweat building mess.
Took shortish rests for the three work sets. I was feeling good with how these
went. So next was the rack pulls. The tried and true 16” pulls. I do have the
squat rack but not setting it up yet. So the method of the madness for today
was using the saw horses at the lowest setting and then standing on my Mouser
Block. Came to exactly that height. So plan here being to warm-up and then do
triples up to a good, heavy triple. But not a max triple. Moderate triple. But
also one I’d feel safe doing. Hard to figure with that as these could be not
safe. I’ve been lifting about 30lbs more than planned on the overhead stuff and
I did 50lbs more than expected with the RDLS last week. Idea being 495lbs if
things felt safe and good. I had to take a layer of shorts off. I knew that
this was going to be an interesting pulling session as I was very sweaty, the
bar as deep knurling, and I can’t really roll the bar into the best spot with
the wood on the saw horses. My legs were slick like rubbed down with baby oil.
Constantly wiping off sweat with a towel. I was feeling good besides sweating.
I knew my grip wouldn’t be up to par with the sweating and chalk was pointless.
Worked up to 4 plates before got the straps out. I felt at that weight with the
straps on, I could hit like 20 reps. I did a rough estimate that would put me
at about 675lbs for a single and I felt that was the weight I’d need for
possibly going for 6 plates for my triple of the day. First rep getting into
the position (bar not really able to roll) was the tricky part but the rest of
it went well. I was not holding these at lockout for long, I was trying to pull
these fast, get the lift and regroup. Fine line of pushing enough or too much.
I was feeling good and stuff seemed to be firing right. Technically a PR with
585lbs. Felt good. Mr. Westerling thinks I could’ve done the weight for 10
reps. I’m not sure, I think 6 might have been my limit here with how it was
feeling. Anyways, that was the end of the heavy stuff. The bulk of this workout
was the high rep, low weight squats and the heavy pulls from the rack. The rest
of it was abdominal work. Makeshift ab roller using the barbell and 45lbs
plates. I was told to do a moderate rep set of these and leave plenty in the
tank. This was a little tricky to figure out as the first few reps were tough
and I was thinking I end it way sooner. Like in single digits. But I got a bit
more comfortable with the motion and stopped at 15 reps. I’ve had some success
and not success with this exercise in the past. Usually done for lower reps and
more sets. Sometimes these can be something I strain but I made it an effort to
not do that. The next exercise for the core was plank related. Like an easier version
of the ab roller but for the obliques. Essentially to raises in the side plank
position. I’m not 100% certain I did these right. I’ve never done them before. My
side with the injuries was having a tougher time doing them. Not pain, just
stuff felt stiff. That other side was way easier so I was a little thrown off
by that. This was a nice session. Ate pot roast before stretching and recovery
work.
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