2 Minute Treadmill Backwards Pushes
Mobility Prep
18” Box Squats
bwx25
Mobility Prep
18” Box Squats
bwx25
18” Safety Squat Bar Box Squats w/ bands
65x10
Added Bands (+25lbs bottom/+44lbs top)
65x5
115x3
155x3
205x3
205x3
205x3
65x10
Added Bands (+25lbs bottom/+44lbs top)
65x5
115x3
155x3
205x3
205x3
205x3
Deadlifts
45x10
135x5
185x1
225x1
275x1
315x1
315x1
315x1
315x1
315x1
45x10
135x5
185x1
225x1
275x1
315x1
315x1
315x1
315x1
315x1
Planks
bw+45x60 Seconds
bw+45x60 Seconds
Side Planks
bw+15x60/60 Seconds
bw+15x60/60 Seconds
Stretching
Comments: Kind of a moment of truth thing for this workout. Was I going to be able to handle this or did I have a longer road ahead. Initially this workout was lighter but after how I mentioned I was feeling and my previous workout, the session got changed to something a bit heavier with a plan for the next several weeks. Still taking muscle relaxer for bed and like 8 Advil a day with anti-inflammatory cream on my back a few times a day. Not even sure I still need any of that but I want to make sure I feel ok with a lower body session before I start to ween off or stop. The stuff could be masking the aches and pains for all I know. Could be what is keeping stuff from being inflamed in my lower back. I really needed a good session to get the stress of work and just life in general to chill for a moment. Workout took a bit of setup for outside. Warm-ups felt good. I hadn’t done any icing of my knees this week. I figured that I’m already taking a lot of stuff that is probably why they aren’t as achy as usual. So plan for the session was light stuff that moved fast. So box squats with bands using the ssb. So ideally working up to 50% for 3x3. Bodyweight to start. Lower back a little stiff but ok. Despite it being deadlifting that caused it this time, squats can feel less comfortable because of the compression. Bar on my back and still good. So as far as weight, I took what I did with 335lbs and extrapolated that I could do about 2 or 3 more reps before form broke down too much so that made my max about 410lbs or so with this setup. I’ve done up to 510lbs without bands to this weight in the past but I don’t need to be worrying about that. Just got to work where I can to get better and put my effort into the stuff that will matter. So this came out to 205lbs which was a plate and a 25 on each side so easy jumps. I put on support gear (only up to soft belt) just to make sure I wasn’t being stupid. I didn’t have a set rest period but I kept these short. Might have been pretty close to EMOM pacing here. I generally like to take short rests when I’m to move fast. Seems to add to the urgency to me. The walkout doesn’t really allow me to just lift like say a pull from the floor or something but once I’m set I can move. These felt good and fast. Like I could keep going. So after that was inside for deadlifts. The plan it seems is to do deadlift every week. 5 singles EMOM style, working back up to 500lbs. Once I hit that for 5 easy singles, plan will change. Advised to hold back and not rush back into full bore. Starting weight was listed as between 275lbs to 315lbs. I aim for the top if I can. No issue or pain with deadlifts. Weight was light enough that adding straps would probably slow me down. Really trying to get the placement right. I’m beginning to think that the quality of the bar might be why it rolls out as it gets heavier in weight. It is old, rusted and not exactly high quality to begin with. It doesn’t roll smoothly. So maybe that is something. It has been a while since I’ve been doing legitimate EMOM work for my deadlift and squat. These felt really easy. I messaged Mr. Westerling to let him know that I got through the squats and deadlifts without pain or cramping or spasms but that I’d contact later in the evening to update as last week it happened a little bit after I was done training. So a bit of down time to get fluids in me as I put away all the weights. Planks the same as they have been. A little tougher for the injury prone side this time but still ok. Finished up with eating and stretching. I did ice my knees more because this session actually required knee bending. At this rate, I may be back to 100% by the weekend.
Comments: Kind of a moment of truth thing for this workout. Was I going to be able to handle this or did I have a longer road ahead. Initially this workout was lighter but after how I mentioned I was feeling and my previous workout, the session got changed to something a bit heavier with a plan for the next several weeks. Still taking muscle relaxer for bed and like 8 Advil a day with anti-inflammatory cream on my back a few times a day. Not even sure I still need any of that but I want to make sure I feel ok with a lower body session before I start to ween off or stop. The stuff could be masking the aches and pains for all I know. Could be what is keeping stuff from being inflamed in my lower back. I really needed a good session to get the stress of work and just life in general to chill for a moment. Workout took a bit of setup for outside. Warm-ups felt good. I hadn’t done any icing of my knees this week. I figured that I’m already taking a lot of stuff that is probably why they aren’t as achy as usual. So plan for the session was light stuff that moved fast. So box squats with bands using the ssb. So ideally working up to 50% for 3x3. Bodyweight to start. Lower back a little stiff but ok. Despite it being deadlifting that caused it this time, squats can feel less comfortable because of the compression. Bar on my back and still good. So as far as weight, I took what I did with 335lbs and extrapolated that I could do about 2 or 3 more reps before form broke down too much so that made my max about 410lbs or so with this setup. I’ve done up to 510lbs without bands to this weight in the past but I don’t need to be worrying about that. Just got to work where I can to get better and put my effort into the stuff that will matter. So this came out to 205lbs which was a plate and a 25 on each side so easy jumps. I put on support gear (only up to soft belt) just to make sure I wasn’t being stupid. I didn’t have a set rest period but I kept these short. Might have been pretty close to EMOM pacing here. I generally like to take short rests when I’m to move fast. Seems to add to the urgency to me. The walkout doesn’t really allow me to just lift like say a pull from the floor or something but once I’m set I can move. These felt good and fast. Like I could keep going. So after that was inside for deadlifts. The plan it seems is to do deadlift every week. 5 singles EMOM style, working back up to 500lbs. Once I hit that for 5 easy singles, plan will change. Advised to hold back and not rush back into full bore. Starting weight was listed as between 275lbs to 315lbs. I aim for the top if I can. No issue or pain with deadlifts. Weight was light enough that adding straps would probably slow me down. Really trying to get the placement right. I’m beginning to think that the quality of the bar might be why it rolls out as it gets heavier in weight. It is old, rusted and not exactly high quality to begin with. It doesn’t roll smoothly. So maybe that is something. It has been a while since I’ve been doing legitimate EMOM work for my deadlift and squat. These felt really easy. I messaged Mr. Westerling to let him know that I got through the squats and deadlifts without pain or cramping or spasms but that I’d contact later in the evening to update as last week it happened a little bit after I was done training. So a bit of down time to get fluids in me as I put away all the weights. Planks the same as they have been. A little tougher for the injury prone side this time but still ok. Finished up with eating and stretching. I did ice my knees more because this session actually required knee bending. At this rate, I may be back to 100% by the weekend.
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