5 Minute Walk (.25 miles)
Mobility Prep
Goblet Squats to Box (15”)
40x15
40x15
2” Platform Deadlifts w/ bands
No Bands
45x10
135x5
Added Bands (+21lbs bottom/+114lbs top)
135x1
185x1
225x1
275x1
315x1
365x1
Added Straps
405x1
455x1
455x1
455x1
455x1
455x1
Ab Wheel
bwx20
Side Plank Raises
bwx25/25
Stretching
Comments: Allergies or some junk woke me up early Wednesday morning. Hoping allergies. Felt like crap and took a bunch of stuff. Figures that I go out to do something and feel not so good shortly after. Nyquil knocked me out and it was a struggle to get out of bed in the morning. Kind of debating how I felt to see if training made sense today. It wasn’t going to be an easy session for the deadlifts. Had some aches going through the warm-ups. Tuesday’s session wasn’t very hard on the knees so I didn’t ice them yesterday. No fans on today as it wasn’t too bad and I figured that I’m used to sweating a ton anyways. Goblet squats felt good today. Sometimes they feel like not a smooth motion and other times they do. They felt great for my legs and hips. My lower back was feeling fatigued. Not something I want when it comes to heavy deadlifting. So as per usual, I had to setup the deadlift station earlier in the day so as to cut down on prep time. This session the first go around was a bit of a shock with how things felt. There have been improvements. Last time, I had to set the 365lbs down quickly after lockout as my grip was slipping. Not the case this time. But I knew that it would be a big ask to try the next set with no straps. Also testing out the new belt to see if it works for these. I can’t use my big ratchet belt when it comes to the platform lifts. I might be able to get away with using this one on these though it sits different. I’m a little slower off the floor compared to last time as I’m trying to have it not roll out on me. I had to tell myself to stick to just 10lbs more than last time. I had to remind myself that this week was a hard one last time and I had to talk myself out of going too much then. Take into consideration that I was feeling not the best too. Definitely feeling this one in the knees and ankles. No sputtering in the pull but like I said, felt slower because I didn’t just yank off the floor. I did switch out the belt on the fourth pull to see if there was a difference. There is. While I can get the other belt tighter than the new belt, it doesn’t provided as much support when I go from breaking the weight off the floor to going for the lockout aspect. Interesting. So looks like I’ll stick with the new belt. I got other things to test on it though. Makes sense with doing stuff mostly light right now I guess to work on it and see what sticks. Last bit was abdominal stuff. As per usual. Funny to me that I thought this was going to be a slow build last month but I’m literally doing double the reps from a month ago on these abdominal exercises. That is at least the threshold I’m allowed at this time. Granted I am taking a break to drink stuff and then putting away the other crap before doing these. Ab wheel pretty smooth and consistent. Maybe a rep where I lost tightness briefly. Got to watch that and not get sloppy. With the side plank raises and the increased threshold I figured that the concrete garage floor wasn’t too kind on my elbows some nights so I got a little foam pad to make things better. Can’t quite put my finger on it but there does feel like a difference in how I can control each side on these. Cooked up a big meal and stretched.
Mobility Prep
Goblet Squats to Box (15”)
40x15
40x15
2” Platform Deadlifts w/ bands
No Bands
45x10
135x5
Added Bands (+21lbs bottom/+114lbs top)
135x1
185x1
225x1
275x1
315x1
365x1
Added Straps
405x1
455x1
455x1
455x1
455x1
455x1
Ab Wheel
bwx20
Side Plank Raises
bwx25/25
Stretching
Comments: Allergies or some junk woke me up early Wednesday morning. Hoping allergies. Felt like crap and took a bunch of stuff. Figures that I go out to do something and feel not so good shortly after. Nyquil knocked me out and it was a struggle to get out of bed in the morning. Kind of debating how I felt to see if training made sense today. It wasn’t going to be an easy session for the deadlifts. Had some aches going through the warm-ups. Tuesday’s session wasn’t very hard on the knees so I didn’t ice them yesterday. No fans on today as it wasn’t too bad and I figured that I’m used to sweating a ton anyways. Goblet squats felt good today. Sometimes they feel like not a smooth motion and other times they do. They felt great for my legs and hips. My lower back was feeling fatigued. Not something I want when it comes to heavy deadlifting. So as per usual, I had to setup the deadlift station earlier in the day so as to cut down on prep time. This session the first go around was a bit of a shock with how things felt. There have been improvements. Last time, I had to set the 365lbs down quickly after lockout as my grip was slipping. Not the case this time. But I knew that it would be a big ask to try the next set with no straps. Also testing out the new belt to see if it works for these. I can’t use my big ratchet belt when it comes to the platform lifts. I might be able to get away with using this one on these though it sits different. I’m a little slower off the floor compared to last time as I’m trying to have it not roll out on me. I had to tell myself to stick to just 10lbs more than last time. I had to remind myself that this week was a hard one last time and I had to talk myself out of going too much then. Take into consideration that I was feeling not the best too. Definitely feeling this one in the knees and ankles. No sputtering in the pull but like I said, felt slower because I didn’t just yank off the floor. I did switch out the belt on the fourth pull to see if there was a difference. There is. While I can get the other belt tighter than the new belt, it doesn’t provided as much support when I go from breaking the weight off the floor to going for the lockout aspect. Interesting. So looks like I’ll stick with the new belt. I got other things to test on it though. Makes sense with doing stuff mostly light right now I guess to work on it and see what sticks. Last bit was abdominal stuff. As per usual. Funny to me that I thought this was going to be a slow build last month but I’m literally doing double the reps from a month ago on these abdominal exercises. That is at least the threshold I’m allowed at this time. Granted I am taking a break to drink stuff and then putting away the other crap before doing these. Ab wheel pretty smooth and consistent. Maybe a rep where I lost tightness briefly. Got to watch that and not get sloppy. With the side plank raises and the increased threshold I figured that the concrete garage floor wasn’t too kind on my elbows some nights so I got a little foam pad to make things better. Can’t quite put my finger on it but there does feel like a difference in how I can control each side on these. Cooked up a big meal and stretched.
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