2 Minute Treadmill Backwards Pushes
Mobility Prep
18” Box Squats
bwx27 (miscounted)
Mobility Prep
18” Box Squats
bwx27 (miscounted)
18” Safety Squat Bar Box Squats w/ bands
65x10
Added Bands (+25lbs bottom/+44lbs top)
65x5
95x5
125x3
155x2
185x2
215x2
245x2
275x2
305x2
Wide Grip Deadlifts (straps)
135x5
185x3
225x1
275x1
315x1
365x1
405x1
405x1
405x1
65x10
Added Bands (+25lbs bottom/+44lbs top)
65x5
95x5
125x3
155x2
185x2
215x2
245x2
275x2
305x2
Wide Grip Deadlifts (straps)
135x5
185x3
225x1
275x1
315x1
365x1
405x1
405x1
405x1
Planks
bw+45x60 Seconds
bw+45x60 Seconds
Side Planks
bw+15x60/60 Seconds
bw+15x60/60 Seconds
Stretching
Comments: As achy and grumpy as I was after the end of the previous workout, I was even more so the following day. After the fact, I’m thinking due to the sudden cold front that dumped all the snow made the joints that I’ve beaten up feel it. But I don’t like how my wear and tear is showing. I took Tylenol, did foam rolling for everything and even did heating pad and rolled tennis ball for my foot. Stinks when one week feeling confident and the next feeling like you’ve slid on ice right on your ass and back, looking up at the sky. I was annoyed but resigned to being off and went to bed without icing my knees or doing any other soft tissue work. One spot being tight ends up being from all connected stuff pulling and stretching. I don’t want to ignore or mask discomfort. But I also need to remind myself that I’ve outlasted every pain I’ve ever felt so far. It will pass. I ended up having do about an hour of shoveling Wednesday night before bed and then another at lunch time today after the plows finally came through. I think some of that was beneficial as it took my mind off my achy shoulder and may have got stuff to click into place after all the heavy snow and pushing. But I also knew that my planned workout for the day would suffer. My hope had been that it all was done Wednesday but round two later that night meant I had to shovel again. I guess I could’ve just done a small path but that would risk having stuff melt and refreeze. Much easier to move snow compared to ice. But the workout would suffer. No ifs ands or buts here. Last time we had this kind of snow, it wore me out for heavy deadlifts the next day. I remember as I got super frustrated with it but I was good when I put on a suit for rack pulls. Suit don’t get tried. But I came back a few weeks later and crushed it so. So plan was easy day but really it was survive and don’t anything stupid. Warming up stuff felt good. I was a little late in starting. Had a small roast in the oven. Plan was using the ssb and a little band tension and work up to doubles with 30lbs jumps up to 50-60% of what I feel 1rm would be. It was an aggressive increase like the past two sessions (60lbs) so I knew things would have to be really on to be feeling like that was good. Also first time using my squat rack to squat inside. The bodyweight stuff felt good I guess as I miscounted the reps. I was then trying my best to follow the prescribed reps for the day. I think my hope was that adding support as I went up that stuff would keep moving the same and I’d be ok since I used none first time and the bare minimum the second time. And some sets it felt like it was working but others no. Honestly, these felt slower than last time. But I didn’t want to do even less weight than last time. I was hoping that if I was really focused, that I’d make 305lbs feel even better than 275lbs did. It did not. I could tell that my hips and legs were struggling slightly to push through for lockout. I was trying to not use a belt for the squats since not supposed to be that heavy. I kind of knew that I should shut it down here but I checked with Mr. Westerling (I know, I’m getting really anxious with staying on target and not overdoing it) to see if this was where I got off. It was. Said I was crashing into the box too hard. Yep, time to move on. Wide grip deadlifts. Before the snow, I was looking forward to these and this workout. Afterwards, I was not thrilled. Same as it has been but up to 405lbs for the three singles. My knees immediately hated me even getting into position for 135lbs. I had to really fight to get into some kind of position. 185lbs was much the same. 225lbs though has been my rock with these. Moves quick and effortless and lets me know it’s all ok. It was a liar today as while it was how it usually is, I could feel the other stuff feeling a tad heavier. I didn’t bother looking at the videos until I was done but they felt slow and grinding to me on the 405lbs sets. Video doesn’t look it. But these felt like 495lbs to me. Time was moving fast as apparently my roast had been done for a few minutes. I felt like ass but only had planks left. Rather than take a break to drink stuff and put the weights away, I just went right into the planks so I could be done and then eat. I ate dinner before I finally went back into the garage and put away the weights and then stretched. Now I just have to hope I can recover for Saturday and if not then, at least get back on track for next week. Stupid snow storm.
Comments: As achy and grumpy as I was after the end of the previous workout, I was even more so the following day. After the fact, I’m thinking due to the sudden cold front that dumped all the snow made the joints that I’ve beaten up feel it. But I don’t like how my wear and tear is showing. I took Tylenol, did foam rolling for everything and even did heating pad and rolled tennis ball for my foot. Stinks when one week feeling confident and the next feeling like you’ve slid on ice right on your ass and back, looking up at the sky. I was annoyed but resigned to being off and went to bed without icing my knees or doing any other soft tissue work. One spot being tight ends up being from all connected stuff pulling and stretching. I don’t want to ignore or mask discomfort. But I also need to remind myself that I’ve outlasted every pain I’ve ever felt so far. It will pass. I ended up having do about an hour of shoveling Wednesday night before bed and then another at lunch time today after the plows finally came through. I think some of that was beneficial as it took my mind off my achy shoulder and may have got stuff to click into place after all the heavy snow and pushing. But I also knew that my planned workout for the day would suffer. My hope had been that it all was done Wednesday but round two later that night meant I had to shovel again. I guess I could’ve just done a small path but that would risk having stuff melt and refreeze. Much easier to move snow compared to ice. But the workout would suffer. No ifs ands or buts here. Last time we had this kind of snow, it wore me out for heavy deadlifts the next day. I remember as I got super frustrated with it but I was good when I put on a suit for rack pulls. Suit don’t get tried. But I came back a few weeks later and crushed it so. So plan was easy day but really it was survive and don’t anything stupid. Warming up stuff felt good. I was a little late in starting. Had a small roast in the oven. Plan was using the ssb and a little band tension and work up to doubles with 30lbs jumps up to 50-60% of what I feel 1rm would be. It was an aggressive increase like the past two sessions (60lbs) so I knew things would have to be really on to be feeling like that was good. Also first time using my squat rack to squat inside. The bodyweight stuff felt good I guess as I miscounted the reps. I was then trying my best to follow the prescribed reps for the day. I think my hope was that adding support as I went up that stuff would keep moving the same and I’d be ok since I used none first time and the bare minimum the second time. And some sets it felt like it was working but others no. Honestly, these felt slower than last time. But I didn’t want to do even less weight than last time. I was hoping that if I was really focused, that I’d make 305lbs feel even better than 275lbs did. It did not. I could tell that my hips and legs were struggling slightly to push through for lockout. I was trying to not use a belt for the squats since not supposed to be that heavy. I kind of knew that I should shut it down here but I checked with Mr. Westerling (I know, I’m getting really anxious with staying on target and not overdoing it) to see if this was where I got off. It was. Said I was crashing into the box too hard. Yep, time to move on. Wide grip deadlifts. Before the snow, I was looking forward to these and this workout. Afterwards, I was not thrilled. Same as it has been but up to 405lbs for the three singles. My knees immediately hated me even getting into position for 135lbs. I had to really fight to get into some kind of position. 185lbs was much the same. 225lbs though has been my rock with these. Moves quick and effortless and lets me know it’s all ok. It was a liar today as while it was how it usually is, I could feel the other stuff feeling a tad heavier. I didn’t bother looking at the videos until I was done but they felt slow and grinding to me on the 405lbs sets. Video doesn’t look it. But these felt like 495lbs to me. Time was moving fast as apparently my roast had been done for a few minutes. I felt like ass but only had planks left. Rather than take a break to drink stuff and put the weights away, I just went right into the planks so I could be done and then eat. I ate dinner before I finally went back into the garage and put away the weights and then stretched. Now I just have to hope I can recover for Saturday and if not then, at least get back on track for next week. Stupid snow storm.
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