Mobility Prep
Safety Squat Bar Bulgarian Split Squats
bwx10/10
65x5/5
115x10/10
115x10/10
115x10/10
115x10/10
Safety Squat Bar Bulgarian Split Squats
bwx10/10
65x5/5
115x10/10
115x10/10
115x10/10
115x10/10
Safety Squat Bar Zercher Goodmornings (3-0-3-0 tempo)
175x3
225x3
275x8
247x10
247x10
247x10
175x3
225x3
275x8
247x10
247x10
247x10
Paused Sandbag Rows (short ways, 1 second holds)
175x3
225x3
275x6
275x6
275x11
175x3
225x3
275x6
275x6
275x11
Behind The Back Barbell Holds
155x5 seconds
245x5 seconds
335x5 seconds
405x5 seconds
475x9.33 seconds
380x33.81 seconds
155x5 seconds
245x5 seconds
335x5 seconds
405x5 seconds
475x9.33 seconds
380x33.81 seconds
Single Arm Dumbbell Shrugs (w/ Fat Gripz Extreme)
40x20/20
40x20/20
40x20/20
40x20/20
Backward Sled Drags
525x100’ in 43.34 seconds
525x100’ in 37.43 seconds
525x100’ in 43.34 seconds
525x100’ in 37.43 seconds
Stretching
Comments: So rest of the week was strange. Had an immune system response to the second shot that about knocked me out for a day. Thankfully a good night’s sleep got that through my system. Well good to know my body works on that end haha. Still made for an odd feeling Friday. But I did finally come to some decisions on thing. I’m going to try and compete this year. Plan is local show mid-July and aim to compete and win it so I can go to SC Nats in October. If that doesn’t work out, then do an USS show to at least try and get 2022 USS Nats on my schedule. This show should allow me to work on my bigger holes in my game as well as play to my strong suits. Took a bit of time to just get stuff setup so that there is minimal delay between the first several exercises. So on to training for today. Movement prep to start off the day. Didn’t feel like I needed to do extra stuff to get my knees ready this time around. Stepdowns not great but felt better compared to last week. I think. I’m just kind of accepting that there is going to be discomfort for this particular movement. No issues with anything else in the warm-up. So today was a change-up. Split squats still but no more raising the heel up or doing them tempo. Regular speed. But advised to not go crazy, keep them controlled and smooth. Plan being 4x10. So that was going to take a little bit to figure out where I was vs the tempo style. Aim being RPE 7 vs RPE 8 from the past few sessions. Granted, it was RPE impossible the very first week haha. I knew I could do the top weight from last time for sure. Testing things out with just bodyweight for a set of 10. Knees a little achy here. Then put the bar (no sense in doing the kettlebells). A bit better. The leg stand did shift on me on the last rep of the set on the one leg. Had to tighten that sucker up. So I went bold and decided to do 115lbs for my sets. Definitely felt like a gamble at first. Knees ache like crazy on the first rep of each set of the working leg but no really problem after that. I did lose my balance a little on the first set with the left leg but corrected. Just different balance from before and more weight moving on me. Second set felt better than the first. Fatigue building up by the end, but I think I kept things in the right effort range. Zercher gms were next. This was going to be difficult. Plan here was a hard set of 8 reps and then drop 10% off that for 3x10. These were quite difficult last time, with upper body fatiguing holding the ssb in place with that time under tension on these. Not so much getting the top set right, but making sure that I’d be able to actually complete the other sets. My indecision perhaps made the warming up part of this not ideal. The top weight was definitely at the edge of my limits for my upper body to keep secure. It loosened up a bit on the last rep and I could feel my right biceps take a little more of the brunt of it. I can tolerate pauses and accentuated eccentrics but man do the accentuated concentrics just fry me when it comes to this. I took lengthy rests here. I needed to make sure I didn’t drop the weight on the floor. And my lower back was feeling toast. I was having some sciatica issues. So there was discomfort. I will just have to keep an eye on it and see how it is. I didn’t think it would stop me from training for the day. I mean, I’ve had a disc bulge more than once during training and still finishing up the session. So next thing was sandbag rows. 2x6 after working up and then max reps on a last set. Lower back and left side were definitely feeling the effects of the stuff beforehand. It took a bit to get comfortable. These felt a lot tougher than I remembered them. I’m actually surprised with how I was feeling strength wise that I got that many over the work sets. I feel that at my best, I could do a lot more. But hard to say with rows going up in weight. Then some grip training with behind the back holds. Plan was work up to 10-15 seconds then drop off 20% and hold for max time (aim for more than 30 seconds). Still figuring this variation of grip out. I do know that I don’t seem to have a risk of tearing calluses with this one as once the main part goes, it is pretty much over. Still doing 5 seconds or so holds to warm-up. I figured that was probably best as odds were high I’d end up at the lower end of the spectrum with the hold time. I went up 10lbs from last time. I didn’t think things would drop off so much but it did. I had counted 11 seconds before I dropped in my head but turns out just under 9.5 seconds. I was at least able to get over 30 seconds on the longer hold. New exercise added for some oblique and trap work. And more grip. Single arm dumbbell shrugs with fat gripz extremes. It did indicate I could use fat gripz but I got the thicker pair only at home as mimics circus dumbbell handle. Narrow stance and allowing some arm bend to get maximum contraction and full stretch. In hindsight, I maybe should’ve rested a little more before going as my grip on the first set with my right hand was feeling toasted. I lifted the dumbbell off my one sandbag so I didn’t have to keep bending over to get it. So last item of the day was backwards sled drags. No set RPE, just indicated 2x100’. I figured based off last time, that I should be ok with 20lbs more than before and keep it reasonable. There was some down time here, which was ok. The main reason being the one neighbor was parting their car in the street so I couldn’t got 100’ for my normal marked off course. So I had to re-measure and clean new parts of the street (they weren’t there when I started training). I also figured keeping the same weight was going to be easier and not have the time between the two sets take forever. So I had an idea for warm-up that might help with that first set as that felt terrible last time. I decided to do a short period of backwards treadmill (45 seconds) and then take about 2 minutes to rest before going. A good song to get hyped to was on and I decided that I’d just put it on repeat for this set and the next. I had a little issue with the initial start on the drag but my legs took things better. Still a lot slower than it should be but it was faster than last time with more weight. Reset the course and went for round two. Felt a lot better and it showed in the time difference. Also faster than last time. Put things away and had a roast for dinner. Stretched and iced my knees. Hopefully I feel good and rested tomorrow.
Comments: So rest of the week was strange. Had an immune system response to the second shot that about knocked me out for a day. Thankfully a good night’s sleep got that through my system. Well good to know my body works on that end haha. Still made for an odd feeling Friday. But I did finally come to some decisions on thing. I’m going to try and compete this year. Plan is local show mid-July and aim to compete and win it so I can go to SC Nats in October. If that doesn’t work out, then do an USS show to at least try and get 2022 USS Nats on my schedule. This show should allow me to work on my bigger holes in my game as well as play to my strong suits. Took a bit of time to just get stuff setup so that there is minimal delay between the first several exercises. So on to training for today. Movement prep to start off the day. Didn’t feel like I needed to do extra stuff to get my knees ready this time around. Stepdowns not great but felt better compared to last week. I think. I’m just kind of accepting that there is going to be discomfort for this particular movement. No issues with anything else in the warm-up. So today was a change-up. Split squats still but no more raising the heel up or doing them tempo. Regular speed. But advised to not go crazy, keep them controlled and smooth. Plan being 4x10. So that was going to take a little bit to figure out where I was vs the tempo style. Aim being RPE 7 vs RPE 8 from the past few sessions. Granted, it was RPE impossible the very first week haha. I knew I could do the top weight from last time for sure. Testing things out with just bodyweight for a set of 10. Knees a little achy here. Then put the bar (no sense in doing the kettlebells). A bit better. The leg stand did shift on me on the last rep of the set on the one leg. Had to tighten that sucker up. So I went bold and decided to do 115lbs for my sets. Definitely felt like a gamble at first. Knees ache like crazy on the first rep of each set of the working leg but no really problem after that. I did lose my balance a little on the first set with the left leg but corrected. Just different balance from before and more weight moving on me. Second set felt better than the first. Fatigue building up by the end, but I think I kept things in the right effort range. Zercher gms were next. This was going to be difficult. Plan here was a hard set of 8 reps and then drop 10% off that for 3x10. These were quite difficult last time, with upper body fatiguing holding the ssb in place with that time under tension on these. Not so much getting the top set right, but making sure that I’d be able to actually complete the other sets. My indecision perhaps made the warming up part of this not ideal. The top weight was definitely at the edge of my limits for my upper body to keep secure. It loosened up a bit on the last rep and I could feel my right biceps take a little more of the brunt of it. I can tolerate pauses and accentuated eccentrics but man do the accentuated concentrics just fry me when it comes to this. I took lengthy rests here. I needed to make sure I didn’t drop the weight on the floor. And my lower back was feeling toast. I was having some sciatica issues. So there was discomfort. I will just have to keep an eye on it and see how it is. I didn’t think it would stop me from training for the day. I mean, I’ve had a disc bulge more than once during training and still finishing up the session. So next thing was sandbag rows. 2x6 after working up and then max reps on a last set. Lower back and left side were definitely feeling the effects of the stuff beforehand. It took a bit to get comfortable. These felt a lot tougher than I remembered them. I’m actually surprised with how I was feeling strength wise that I got that many over the work sets. I feel that at my best, I could do a lot more. But hard to say with rows going up in weight. Then some grip training with behind the back holds. Plan was work up to 10-15 seconds then drop off 20% and hold for max time (aim for more than 30 seconds). Still figuring this variation of grip out. I do know that I don’t seem to have a risk of tearing calluses with this one as once the main part goes, it is pretty much over. Still doing 5 seconds or so holds to warm-up. I figured that was probably best as odds were high I’d end up at the lower end of the spectrum with the hold time. I went up 10lbs from last time. I didn’t think things would drop off so much but it did. I had counted 11 seconds before I dropped in my head but turns out just under 9.5 seconds. I was at least able to get over 30 seconds on the longer hold. New exercise added for some oblique and trap work. And more grip. Single arm dumbbell shrugs with fat gripz extremes. It did indicate I could use fat gripz but I got the thicker pair only at home as mimics circus dumbbell handle. Narrow stance and allowing some arm bend to get maximum contraction and full stretch. In hindsight, I maybe should’ve rested a little more before going as my grip on the first set with my right hand was feeling toasted. I lifted the dumbbell off my one sandbag so I didn’t have to keep bending over to get it. So last item of the day was backwards sled drags. No set RPE, just indicated 2x100’. I figured based off last time, that I should be ok with 20lbs more than before and keep it reasonable. There was some down time here, which was ok. The main reason being the one neighbor was parting their car in the street so I couldn’t got 100’ for my normal marked off course. So I had to re-measure and clean new parts of the street (they weren’t there when I started training). I also figured keeping the same weight was going to be easier and not have the time between the two sets take forever. So I had an idea for warm-up that might help with that first set as that felt terrible last time. I decided to do a short period of backwards treadmill (45 seconds) and then take about 2 minutes to rest before going. A good song to get hyped to was on and I decided that I’d just put it on repeat for this set and the next. I had a little issue with the initial start on the drag but my legs took things better. Still a lot slower than it should be but it was faster than last time with more weight. Reset the course and went for round two. Felt a lot better and it showed in the time difference. Also faster than last time. Put things away and had a roast for dinner. Stretched and iced my knees. Hopefully I feel good and rested tomorrow.
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