Mobility Prep
14” Jack Stand Pulls
135x5
185x3
225x1
275x1
315x1
365x1
405x1
Added Straps
455x3
455x3
455x3
455x3
455x3
14” Jack Stand Pulls
135x5
185x3
225x1
275x1
315x1
365x1
405x1
Added Straps
455x3
455x3
455x3
455x3
455x3
Paused Romanian Deadlifts (3 seconds 1” below knees, beltless)
135x3
185x3
Added Straps
225x10
225x10
225x10
135x3
185x3
Added Straps
225x10
225x10
225x10
Lateral Step Downs (12”)/ Copenhagen Planks (ver 1)
bwx3x10/10—bwx20/20 seconds
bwx3x10/10—bwx20/20 seconds
bwx3x10/10—bwx20/20 seconds
bwx3x10/10—bwx20/20 seconds
bwx3x10/10—bwx20/20 seconds
bwx3x10/10—bwx20/20 seconds
Seated Band Hamstring Curls
mb’sx10
(2)mb’sX20
(2)mb’sX20
(2)mb’sX20
mb’sx10
(2)mb’sX20
(2)mb’sX20
(2)mb’sX20
Stretching
Comments: Feeling the session from yesterday. To be expected with the increased volume and just all the new exercises. And not training at all for a week. No bad chicken today at least haha. I was worried that my right ankle/lower calf muscle would be hampering things. As I mentioned, I think I overstretched it trying to increase dorsiflexion to help with mobility. Lesson learned. Doesn’t hurt, just and odd sensation. So watching it. Thankfully, it didn’t affect any of today’s training. Putting on my shoes having an arch support actually made me not notice it. I had done a little soft tissue work with the car buffer to see how that felt during the work day. A little bit of a late start to training. So no foam rolling or stretching to start this session out. Right into the movement prep. As what appears to be a theme for me, I’m struggling with single leg stuff. Balance, coordination, flexibility and just the general creakiness of my knees. Left glute was cramping up in the first exercise of ATG split squats. After that was an odd one. Banded belt marches. I had a little troubleshooting figuring out how to get my feet into the bands. I figured it out haha. Not as tough as I was expecting it to be. Which was nice after the split squat stuff. Core stuff after that, which was more dead bugs and side planks. And then run through it again. Everything was going much smoother that time around. Noticeably easier for my left leg. Then it was time to do some lifting. Plan for the start was block/rack pulls from 14”. Do 5x3 with 75%-80%. I wasn’t sure what to really pick. Do it off of the 585lbs or off of 550lbs? Initially was going to do 440lbs as that would be 75% of 585lbs and 80% of 550lbs. But after how things went with push press, I was a little more confident and split the difference for 455lbs. So jack stands while standing on 2” platform to get 14”. Now starting out, this didn’t feel like it was going to be a banger session. But it did start to feel better as I went up in weight. Advised with these to control the lowering and to not adjust the bar between reps. Since the jack stands don’t move unless I don’t control it, that shouldn’t be a problem there. First set was little rough. Looking at the video it looks like I lifted it out and forward on that first rep. Picked some good music for these today. Best set was the fourth set. Felt effortless. After that was twist on and old one. I hope I did these right. RDLS with pauses right below my knee. Hold it there for 3 count. And do that for sets of ten reps. This was going to be interesting. So plan was to warm-up, starting at 135lbs and do triples up to work weight. Been a bit since I’ve done RDLS. Specifically indicated that these were to be beltless. My top weight was still pretty light but with the pauses, I had to account for that being exhausting. Since I had been doing 3” platform stiff legged deadlifts, I had gotten my hamstrings to be a bit more flexibly while keeping a neutral spine so I was able to keep form and touch the ground. I went to the ground and then paused right at the bump in my shin from my Osgood–Schlatter’s for the three count. My glutes were on fire. I wore straps so I could focus on the form and pauses without worrying about my grip. This was quite exhausting. I ended up needing my sweat rag haha. After that was lighter stuff but by no means easy. The next section of the workout was a pairing of single leg exercise and a plank I’ve never done before. Since I’m too damn tall, I had to do this outside. My knees wouldn’t let me do 18” so I went with 12” so that I could get work in and I could troubleshoot later. Balance was also an issue and I struggled. Assuming I did the easiest variation of these planks right, those seemed to go well. Definitely noticed that when I had my right leg on the matts, that it was harder than with the left leg. The planking felt about the same throughout. The step downs I got better and more coordinated as I went. I think that is going to be the case for a few sessions until I start getting that mind-muscle connection to click. Last item for the day was seated band hamstring curls. Another exercise I used to do many years ago. I thought that light band would be too much so went with mini band as hamstrings have been lagging it seems. However, just one band per leg felt way too easy and I didn’t think that it would become as difficult as the triceps stuff did yesterday by the next set so I stopped and added another pair. There we go. Perfect. Well I guess it would be nice if the bands didn’t dig into my Achilles haha. Finished up with a few minutes before the roast in the oven was done. Ate a good meal and stretched and then iced my knees before bed. Looking forward to a day of rest. Well as much as I can get of one.
Comments: Feeling the session from yesterday. To be expected with the increased volume and just all the new exercises. And not training at all for a week. No bad chicken today at least haha. I was worried that my right ankle/lower calf muscle would be hampering things. As I mentioned, I think I overstretched it trying to increase dorsiflexion to help with mobility. Lesson learned. Doesn’t hurt, just and odd sensation. So watching it. Thankfully, it didn’t affect any of today’s training. Putting on my shoes having an arch support actually made me not notice it. I had done a little soft tissue work with the car buffer to see how that felt during the work day. A little bit of a late start to training. So no foam rolling or stretching to start this session out. Right into the movement prep. As what appears to be a theme for me, I’m struggling with single leg stuff. Balance, coordination, flexibility and just the general creakiness of my knees. Left glute was cramping up in the first exercise of ATG split squats. After that was an odd one. Banded belt marches. I had a little troubleshooting figuring out how to get my feet into the bands. I figured it out haha. Not as tough as I was expecting it to be. Which was nice after the split squat stuff. Core stuff after that, which was more dead bugs and side planks. And then run through it again. Everything was going much smoother that time around. Noticeably easier for my left leg. Then it was time to do some lifting. Plan for the start was block/rack pulls from 14”. Do 5x3 with 75%-80%. I wasn’t sure what to really pick. Do it off of the 585lbs or off of 550lbs? Initially was going to do 440lbs as that would be 75% of 585lbs and 80% of 550lbs. But after how things went with push press, I was a little more confident and split the difference for 455lbs. So jack stands while standing on 2” platform to get 14”. Now starting out, this didn’t feel like it was going to be a banger session. But it did start to feel better as I went up in weight. Advised with these to control the lowering and to not adjust the bar between reps. Since the jack stands don’t move unless I don’t control it, that shouldn’t be a problem there. First set was little rough. Looking at the video it looks like I lifted it out and forward on that first rep. Picked some good music for these today. Best set was the fourth set. Felt effortless. After that was twist on and old one. I hope I did these right. RDLS with pauses right below my knee. Hold it there for 3 count. And do that for sets of ten reps. This was going to be interesting. So plan was to warm-up, starting at 135lbs and do triples up to work weight. Been a bit since I’ve done RDLS. Specifically indicated that these were to be beltless. My top weight was still pretty light but with the pauses, I had to account for that being exhausting. Since I had been doing 3” platform stiff legged deadlifts, I had gotten my hamstrings to be a bit more flexibly while keeping a neutral spine so I was able to keep form and touch the ground. I went to the ground and then paused right at the bump in my shin from my Osgood–Schlatter’s for the three count. My glutes were on fire. I wore straps so I could focus on the form and pauses without worrying about my grip. This was quite exhausting. I ended up needing my sweat rag haha. After that was lighter stuff but by no means easy. The next section of the workout was a pairing of single leg exercise and a plank I’ve never done before. Since I’m too damn tall, I had to do this outside. My knees wouldn’t let me do 18” so I went with 12” so that I could get work in and I could troubleshoot later. Balance was also an issue and I struggled. Assuming I did the easiest variation of these planks right, those seemed to go well. Definitely noticed that when I had my right leg on the matts, that it was harder than with the left leg. The planking felt about the same throughout. The step downs I got better and more coordinated as I went. I think that is going to be the case for a few sessions until I start getting that mind-muscle connection to click. Last item for the day was seated band hamstring curls. Another exercise I used to do many years ago. I thought that light band would be too much so went with mini band as hamstrings have been lagging it seems. However, just one band per leg felt way too easy and I didn’t think that it would become as difficult as the triceps stuff did yesterday by the next set so I stopped and added another pair. There we go. Perfect. Well I guess it would be nice if the bands didn’t dig into my Achilles haha. Finished up with a few minutes before the roast in the oven was done. Ate a good meal and stretched and then iced my knees before bed. Looking forward to a day of rest. Well as much as I can get of one.
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