2 Minute Treadmill Backwards Pushes
Mobility Prep
Goblet Squats to Box (15”)
bwx25
40x25
Deadlifts
45x10
135x5
225x3
315x2
Added Straps
405x1
495x1
550x1
Deadlifts off Crash Mats (touch n go, straps)
485x5
485x5
Paused Ab Wheel
bwx15
bwx15
Paused Side Plank Raises
bwx15/15
bwx15/15
Stretching
Comments: Again, I wanted today to be good. Especially with everything going on right now. Have something good, even if just for myself. I had been watching deadlift videos to try and correct the bar rolling issue I’ve been having. I was hopeful that this would fix it. I really wish I could tell how I’m feeling with my body with training. I can usually tell with things but not with deadlifting. Warming up felt good. I did end up starting a little late with training as I had to clean up my house a little. I got distracted with everything that was happening the day before. Squatting was easy but I could tell there was some fatigue there. So then on to deadlifts. So the plan here was to either try for heavy or stop at 495lbs. So what I was trying to do was have the bar a little bit away from my shins rather than right up against them so that the bar wasn’t rolling out away from me when I initiated the pull, which is what I seem to be doing as the weights get above 405lbs. The recommendation is midfoot. I have very long feet so I had it a little closer than that. I put on athletic tape on my shins under the socks as I had a feeling that this would result in bloody shins if I didn’t. Seemed good at the start. 315lbs it didn’t seem as good and I had my doubts that this was a good day. But then I put on my belt and do 405lbs and it felt really easy. Ok, so maybe I am feeling good. But then 495lbs didn’t go up as smooth. I guess it still is rolling out on me. So like an idiot, I figured that I’d do 5lbs more than what I stopped at last time, being 545lbs so that I didn’t feel like I wasted a session. I’m panicking with deadlift as I feel that I’ve wasted a month with bad workouts and time is running out for me to get to 700lbs in June. I feel time is running out for me in general to get where I want to be. And perhaps I’m kidding myself and that I’m just mediocre at this thing I do. So go for 550lbs and I’m immediately out of position with the weight out in front of me. Long grinder of a pull. No hitching but my left trap is cramping and I know that I’ve just really messed up my training. Mr. Westerling indicated the bar was still rolling out and that it was ok as I did a tough pull without injury and I should be fine if I only go for 495lbs next time. I’m not so optimistic. Last time I did pulls that had me straining nearly that much took about 6 weeks to feel normal. Moved on to deadlifts from mats. 20lbs more than last time, still doing sets of 5. I was just so mad at this point. The weight was making the one pad compress more than the other (one pad is less firm) so it felt uneven. Usually the first rep is a little tough and then the rest are fast. That first rep was very tough and the other reps were ok but felt like garbage. That grinder took a ton out of me. I finished up with abdominal work to keep my mind off of how angry I was at myself. But I was stupid here and I didn’t get out of it without a toll. My entire lower back seized up on me after I was done training. I was able to stretch and eat dinner and ice my knees but I was in pain. I didn’t feel anything pop, crack or tear so I’m hoping it will calm down but right now it isn’t. I ended up having to take a muscle relaxer for like the first time in almost a year so that I could go to bed. At this point, I’m really not sure if I want to continue doing this. My body has put me in timeout again and it feels like an annual thing at this point.
Comments: Again, I wanted today to be good. Especially with everything going on right now. Have something good, even if just for myself. I had been watching deadlift videos to try and correct the bar rolling issue I’ve been having. I was hopeful that this would fix it. I really wish I could tell how I’m feeling with my body with training. I can usually tell with things but not with deadlifting. Warming up felt good. I did end up starting a little late with training as I had to clean up my house a little. I got distracted with everything that was happening the day before. Squatting was easy but I could tell there was some fatigue there. So then on to deadlifts. So the plan here was to either try for heavy or stop at 495lbs. So what I was trying to do was have the bar a little bit away from my shins rather than right up against them so that the bar wasn’t rolling out away from me when I initiated the pull, which is what I seem to be doing as the weights get above 405lbs. The recommendation is midfoot. I have very long feet so I had it a little closer than that. I put on athletic tape on my shins under the socks as I had a feeling that this would result in bloody shins if I didn’t. Seemed good at the start. 315lbs it didn’t seem as good and I had my doubts that this was a good day. But then I put on my belt and do 405lbs and it felt really easy. Ok, so maybe I am feeling good. But then 495lbs didn’t go up as smooth. I guess it still is rolling out on me. So like an idiot, I figured that I’d do 5lbs more than what I stopped at last time, being 545lbs so that I didn’t feel like I wasted a session. I’m panicking with deadlift as I feel that I’ve wasted a month with bad workouts and time is running out for me to get to 700lbs in June. I feel time is running out for me in general to get where I want to be. And perhaps I’m kidding myself and that I’m just mediocre at this thing I do. So go for 550lbs and I’m immediately out of position with the weight out in front of me. Long grinder of a pull. No hitching but my left trap is cramping and I know that I’ve just really messed up my training. Mr. Westerling indicated the bar was still rolling out and that it was ok as I did a tough pull without injury and I should be fine if I only go for 495lbs next time. I’m not so optimistic. Last time I did pulls that had me straining nearly that much took about 6 weeks to feel normal. Moved on to deadlifts from mats. 20lbs more than last time, still doing sets of 5. I was just so mad at this point. The weight was making the one pad compress more than the other (one pad is less firm) so it felt uneven. Usually the first rep is a little tough and then the rest are fast. That first rep was very tough and the other reps were ok but felt like garbage. That grinder took a ton out of me. I finished up with abdominal work to keep my mind off of how angry I was at myself. But I was stupid here and I didn’t get out of it without a toll. My entire lower back seized up on me after I was done training. I was able to stretch and eat dinner and ice my knees but I was in pain. I didn’t feel anything pop, crack or tear so I’m hoping it will calm down but right now it isn’t. I ended up having to take a muscle relaxer for like the first time in almost a year so that I could go to bed. At this point, I’m really not sure if I want to continue doing this. My body has put me in timeout again and it feels like an annual thing at this point.
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