5 Minute Walk (.25 miles)
Mobility Prep
Goblet Squats to Box (15”)
40x10
40x10
Deadlifts
45x10
135x5
185x1
225x1
275x1
315x1
365x1
405x1
Added Straps
455x1
455x1
455x1
455x1
455x1
Ab Wheel
bwx15
Side Plank Raises
bwx20/20
Stretching
Comments: Feeling lazy. Trying to keep motivated in little ways. I’ve been trying to make sure to ice my knees and my right elbow at least twice a day the past two days if I can and do soft tissue work. I think I felt lazy since I didn’t need to setup anything for deadlift that was special today. Walking felt ok for warm-up. Easy goblet squats after that. Not as crisp as they had felt two weeks ago but felt better than they had last week. So that is something I guess. Then deadlift time. So this week was just regular deadlifting. No bands, no platforms. Plan today was 80% of 1rm for the five singles after warming up. So I had not expected that I’d be moving as much weight as I was with the bands with how I had been feeling before starting but essentially using roughly 40lbs more than I was expecting. I had been estimating my pull at 550lbs at best with how things had been feeling since switching to quarantine situation. So that would put me at 435lbs-440lbs or so. I figured that I’d see how I felt since Mr. Westerling had indicated that this is more based off it being smooth and fast pulls and percentage more a guideline. So options could be do 435lbs or go up 10lbs a single. Whatever felt good. I figured the play it by ear approach but was thinking like 5lbs a single maybe. Really depended on how warming up felt. I will say that pulling without the bands after having the bands so much is something. They have a grounding effect so it is always good to get some time without the bands to get used to all the ways the weight can move on you. Enough band tension and the stuff tends to stay in a set plane. So this feels like a good method approach. I was feeling like it was floating to lockout which tends to be a good thing for me. Almost had a mishap warming up when I forgot to put another plate on the one side haha. 405lbs felt pretty good with the belt on so I thought why not do 455lbs for the working sets. Put on straps. Could’ve done these without straps if I chalked up my hands but the purpose was to get used to pulling good again. And I got farmer’s walk later this week. Speed felt consistent. Even when I felt slow it moved pretty fast. My lockout speed is good. Power off the floor is improving. I am noticing that it kind of rolls away from me as I start and it kind of spelunk along my shins as I pull. I’m not sure if this is something that I need to fix or should fix since I’m just glad my pulls don’t feel like death right now. Usually after the deadlifts I take a good swig of BCAAs in my jug as I put stuff away before abdominal stuff but I only had to put away the weights and no bands or platform. So I went right on to it. Ab wheel given a rep range now of 12-15 reps. I always go high if I can. A bit tougher. Probably from going right to it from the deadlifts. Side plank raises also increased rep range. Tried to start on my weaker/less coordinated side this time. I tend to go faster but it is harder. The other side is slower but smoother and not as difficult. Cleaned stuff up before eating dinner and then doing recovery stuff. Survived a month of deadlifting so far.
Goblet Squats to Box (15”)
40x10
40x10
Deadlifts
45x10
135x5
185x1
225x1
275x1
315x1
365x1
405x1
Added Straps
455x1
455x1
455x1
455x1
455x1
bwx15
Side Plank Raises
bwx20/20
Stretching
Comments: Feeling lazy. Trying to keep motivated in little ways. I’ve been trying to make sure to ice my knees and my right elbow at least twice a day the past two days if I can and do soft tissue work. I think I felt lazy since I didn’t need to setup anything for deadlift that was special today. Walking felt ok for warm-up. Easy goblet squats after that. Not as crisp as they had felt two weeks ago but felt better than they had last week. So that is something I guess. Then deadlift time. So this week was just regular deadlifting. No bands, no platforms. Plan today was 80% of 1rm for the five singles after warming up. So I had not expected that I’d be moving as much weight as I was with the bands with how I had been feeling before starting but essentially using roughly 40lbs more than I was expecting. I had been estimating my pull at 550lbs at best with how things had been feeling since switching to quarantine situation. So that would put me at 435lbs-440lbs or so. I figured that I’d see how I felt since Mr. Westerling had indicated that this is more based off it being smooth and fast pulls and percentage more a guideline. So options could be do 435lbs or go up 10lbs a single. Whatever felt good. I figured the play it by ear approach but was thinking like 5lbs a single maybe. Really depended on how warming up felt. I will say that pulling without the bands after having the bands so much is something. They have a grounding effect so it is always good to get some time without the bands to get used to all the ways the weight can move on you. Enough band tension and the stuff tends to stay in a set plane. So this feels like a good method approach. I was feeling like it was floating to lockout which tends to be a good thing for me. Almost had a mishap warming up when I forgot to put another plate on the one side haha. 405lbs felt pretty good with the belt on so I thought why not do 455lbs for the working sets. Put on straps. Could’ve done these without straps if I chalked up my hands but the purpose was to get used to pulling good again. And I got farmer’s walk later this week. Speed felt consistent. Even when I felt slow it moved pretty fast. My lockout speed is good. Power off the floor is improving. I am noticing that it kind of rolls away from me as I start and it kind of spelunk along my shins as I pull. I’m not sure if this is something that I need to fix or should fix since I’m just glad my pulls don’t feel like death right now. Usually after the deadlifts I take a good swig of BCAAs in my jug as I put stuff away before abdominal stuff but I only had to put away the weights and no bands or platform. So I went right on to it. Ab wheel given a rep range now of 12-15 reps. I always go high if I can. A bit tougher. Probably from going right to it from the deadlifts. Side plank raises also increased rep range. Tried to start on my weaker/less coordinated side this time. I tend to go faster but it is harder. The other side is slower but smoother and not as difficult. Cleaned stuff up before eating dinner and then doing recovery stuff. Survived a month of deadlifting so far.
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