2 Minute Treadmill Backwards Pushes
Mobility Prep
Goblet Squats to Box (15”)
bwx25
40x20
Deadlifts
45x10
135x5
185x3
225x2
275x1
315x1
365x1
405x1
Added Straps
455x1
495x1
Deadlifts off Crash Mats (touch n go, straps)
405x5
Mobility Prep
Goblet Squats to Box (15”)
bwx25
40x20
Deadlifts
45x10
135x5
185x3
225x2
275x1
315x1
365x1
405x1
Added Straps
455x1
495x1
Deadlifts off Crash Mats (touch n go, straps)
405x5
Paused Ab Wheel
bwx10
bwx10
Paused Side Plank Raises
bwx10/10
bwx10/10
Stretching
Comments: I slept like the dead after the previous workout this week. Maybe because I knew I had off on Wednesday for holiday that I knew I could just sleep. I was asleep for a while and I felt like it was restful sleep. It was rainy all day Wednesday and eventually I went for a walk with an umbrella when it stopped raining sideways. It was dark so had my reflective stuff and flashing lights. I don’t like carrying the umbrella as for whatever reason, I tend to trap heat under it from me just living. Knees were a bit achy today. I had not gotten the chance to ice them the day before. I had hoped doing some soft tissue work would’ve been enough. My iPod speaker setup died at the end of the last workout and then I tried them this time and they broke. I was finally able to figure out the other sound system because I had no other options and that seems to be working better. Some of this new stuff is a work in progress. The older stuff seems to be going well. Today’s workout doesn’t look like much on paper. Start things off with goblet squats. Nothing new there. Rather than the usual two sets, this time going back to something similar to when the COVID stuff started in that warming up with bodyweight squats and then do reps with weight. I was thinking that it would be a bit exhausting but my conditioning appears to be improving from the warm-ups. Trying to make sure that I don’t half ass the reps on these with how many there are and how light it is. The set with weight actually felt pretty good. Felt like a fine tuned machine. Then it was deadlifts. No more bands and platforms for now. Plan now is deadlift rotation. Goal for today was to work up to 85-90% for a single based off how I felt. With how the last week of the band deadlifts had gone, I honestly wasn’t sure where I was as far as pulls. And didn’t want to overdo it as I tend to do that chasing numbers because deadlift is so fucking frustrating. I know it will take a bit to get used to no bands but that is ok. 135lbs felt heavy to start. That was not ok. Deadlifting from the floor with these plates and this bar at my house feels heavier that at a gym. I know that this is tougher than pulling on a deadlift bar. Trying to work on getting that tight feeling in my core and lower body. I guess I’m used to the platform pulls as I felt like I could get tighter doing those and that may be because I had to compress myself to get to the bar so already building tension. The entire time, I felt like breaking the weight off the floor involved more lower back than it should. My lockout feels strong at least. I don’t feel like I needed straps for 455lbs but I wanted it to feel easy to gauge how to continue. Sometimes jumping to straps right away after the tougher pull feels off. 455lbs actually felt pretty good. I felt like I could build some tightness in not just my core. I’m not sure how I feel about 495lbs. It felt hard (not as tough as the previous two band pull workouts minus the deload session) but seemed to move fast. I messaged Mr. Westerling to see if I should stop here or try more. Get a second opinion. The proposed plan had me going for 545lbs and my worry was that that would be too much today. Not that I couldn’t do it but it would be more than 90%. It was definitely not going to be 85% no matter how much I would want it to be. It is my fault for not sending a heads up on the workout for possible advice. I had also forgotten I was to do something after deadlifts besides abdominal work and rather than cool off too much, I decided to call the deadlift at 495lbs and finish up the last bit of deadlift related shenanigans. So the next exercise was kind of new, kind of old. Deadlifting off my crash mats. They are about 6” in height but since high density foam, they sink with the weight added. This could be a way to train a deadlift event that has a deadlift bar without a deadlift bar as the cushioning effect feels a bit like the weight gradually coming off the floor. The plan was just 405lbs for 5, doing the first rep regular and then doing touch n go for the rest of the reps so that they were from the mat height. So like a deadlift followed by rdls. This actual felt heavy in on my body but it was moving easy. The bar feels a bit more stiff compared to the hollow axle when I was doing rdls previously. Despite that, I feel I could’ve done 10 more reps or so so it seems more I just need to get used to this kind of stuff again. Abdominal stuff to end the night. A little different in that the same(ish) exercises but reduced reps. Ab wheel instructions stated slow reps. I took that as pausing for a second at max extension and controlled movement. Same with the side plank raises. Though there, doing fast concentric and slower eccentric. Stretched and ate pot roast, followed by icing my knees.
Comments: I slept like the dead after the previous workout this week. Maybe because I knew I had off on Wednesday for holiday that I knew I could just sleep. I was asleep for a while and I felt like it was restful sleep. It was rainy all day Wednesday and eventually I went for a walk with an umbrella when it stopped raining sideways. It was dark so had my reflective stuff and flashing lights. I don’t like carrying the umbrella as for whatever reason, I tend to trap heat under it from me just living. Knees were a bit achy today. I had not gotten the chance to ice them the day before. I had hoped doing some soft tissue work would’ve been enough. My iPod speaker setup died at the end of the last workout and then I tried them this time and they broke. I was finally able to figure out the other sound system because I had no other options and that seems to be working better. Some of this new stuff is a work in progress. The older stuff seems to be going well. Today’s workout doesn’t look like much on paper. Start things off with goblet squats. Nothing new there. Rather than the usual two sets, this time going back to something similar to when the COVID stuff started in that warming up with bodyweight squats and then do reps with weight. I was thinking that it would be a bit exhausting but my conditioning appears to be improving from the warm-ups. Trying to make sure that I don’t half ass the reps on these with how many there are and how light it is. The set with weight actually felt pretty good. Felt like a fine tuned machine. Then it was deadlifts. No more bands and platforms for now. Plan now is deadlift rotation. Goal for today was to work up to 85-90% for a single based off how I felt. With how the last week of the band deadlifts had gone, I honestly wasn’t sure where I was as far as pulls. And didn’t want to overdo it as I tend to do that chasing numbers because deadlift is so fucking frustrating. I know it will take a bit to get used to no bands but that is ok. 135lbs felt heavy to start. That was not ok. Deadlifting from the floor with these plates and this bar at my house feels heavier that at a gym. I know that this is tougher than pulling on a deadlift bar. Trying to work on getting that tight feeling in my core and lower body. I guess I’m used to the platform pulls as I felt like I could get tighter doing those and that may be because I had to compress myself to get to the bar so already building tension. The entire time, I felt like breaking the weight off the floor involved more lower back than it should. My lockout feels strong at least. I don’t feel like I needed straps for 455lbs but I wanted it to feel easy to gauge how to continue. Sometimes jumping to straps right away after the tougher pull feels off. 455lbs actually felt pretty good. I felt like I could build some tightness in not just my core. I’m not sure how I feel about 495lbs. It felt hard (not as tough as the previous two band pull workouts minus the deload session) but seemed to move fast. I messaged Mr. Westerling to see if I should stop here or try more. Get a second opinion. The proposed plan had me going for 545lbs and my worry was that that would be too much today. Not that I couldn’t do it but it would be more than 90%. It was definitely not going to be 85% no matter how much I would want it to be. It is my fault for not sending a heads up on the workout for possible advice. I had also forgotten I was to do something after deadlifts besides abdominal work and rather than cool off too much, I decided to call the deadlift at 495lbs and finish up the last bit of deadlift related shenanigans. So the next exercise was kind of new, kind of old. Deadlifting off my crash mats. They are about 6” in height but since high density foam, they sink with the weight added. This could be a way to train a deadlift event that has a deadlift bar without a deadlift bar as the cushioning effect feels a bit like the weight gradually coming off the floor. The plan was just 405lbs for 5, doing the first rep regular and then doing touch n go for the rest of the reps so that they were from the mat height. So like a deadlift followed by rdls. This actual felt heavy in on my body but it was moving easy. The bar feels a bit more stiff compared to the hollow axle when I was doing rdls previously. Despite that, I feel I could’ve done 10 more reps or so so it seems more I just need to get used to this kind of stuff again. Abdominal stuff to end the night. A little different in that the same(ish) exercises but reduced reps. Ab wheel instructions stated slow reps. I took that as pausing for a second at max extension and controlled movement. Same with the side plank raises. Though there, doing fast concentric and slower eccentric. Stretched and ate pot roast, followed by icing my knees.
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