5 Minute Walk (.25 miles)
Mobility Prep
Goblet Squats to Box (15”)
40x10
40x10
1” Platform Deadlifts w/ bands
No Bands
45x10
135x5
Added Bands (+8lbs bottom/+46lbs top)
135x1
185x1
225x1
275x1
315x1
365x1
405x1
455x1
Added Straps
500x1
500x1
500x1
500x1
500x1
Ab Wheel
bwx12
Side Plank Raises
bwx15/15
Stretching
Comments: Another year older. Not a fan of my birthday. Last two years were good. This year wasn’t going to be. I felt very sad and depressed and was thinking about calling in sick. Or training at lunch so I could just go to bed after my shift. I was also anxious about my back as it was feeling tight on the left side and I was wondering if I had pushed it too much with the deadlifts and if this next session was going to put me out of commission. Big thunderstorm near the end of the work day also was making me think that today wasn’t a day worth having. But I had checked the weather and it was going to be moving through fast. I didn’t bother setting up the deadlift band platform setup early like I did last week as I knew that a simpler setup would work for today since it was a lot less band tension. Walking felt ok for warm-up. No real issues with anything. I put on my converses for the goblet squats again as they seemed to feel good last time. Not as crisp a movement this time. I noticed every rep this time haha. I moved on to deadlifts after that. Lowered the platform another 1”. I couldn’t quite get the band tension to be 1/3 of my top band tension so it was a bit under that as I figured that was better than going over it by a lot. Plan for this session was a top weight for the five singles that felt like something that I could do 3-4 reps with. More bar weight vs band tension has a different feel. Not as terrible on the grip. I was actually surprised that I worked up to 455lbs without straps. I felt like during the pull I was losing it right off the floor but I somehow felt secure after that moment and kept pulling. I think that was what told me it was ok to go above 495lbs for the work sets. 500lbs in bar weight, a little above that off the floor and about my projected max in total at the top of the lift. Deadlifting with this bar and these weights off concrete just feels heavier. Even with 3 minute rests, these are tough. I mean, it should be when it is essentially over 90%. I also get antsy to go. I could definitely tell I was slowing down each rep. Fourth rep I felt pain in my right ankle/lower shin after the lift. I couldn’t tell what that was about. My head was saying it was either a bruise from the bar hitting there on the way up or I had finally succumbed to stress fractures in my legs because I feel like I’m 35 going on 55. It was much more likely that first option haha but I was kind of the mind to say if it was the second option, so be it. So survived the bands on deadlifts. Last bit was abdominal stuff. Same as last week. Extra rep on the ab wheel (which felt smoother today) and then some extra reps on the side plank raises. Food, stretching, showering and icing knees and elbows. Yep, elbows been needing it too. Focus on the good things Craig.
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