Mobility Prep
Deadlifts
155x2
205x2
245x2
295x2
335x2
385x2
Added Straps
425x3
425x3
425x3
Deadlifts
155x2
205x2
245x2
295x2
335x2
385x2
Added Straps
425x3
425x3
425x3
12” Jack Stand Pulls
315x1
365x1
405x1
Added Straps
455x2
455x2
455x2
425x5
315x1
365x1
405x1
Added Straps
455x2
455x2
455x2
425x5
Paused Dumbbell Bulgarian Split Squats
bwx3/3
15’sx3/3
40’sx10/10
40’sx10/10
40’sx10/10
40’sx10/10
bwx3/3
15’sx3/3
40’sx10/10
40’sx10/10
40’sx10/10
40’sx10/10
Cossack Squats
bw+25x6/6
bw+25x6/6
bw+25x6/6
bw+25x6/6
bw+25x6/6
bw+25x6/6
Lying Band Hamstring Curls/Standing Safety Squat Bar Calf Raises (0-3-0-3 tempo)
mmbx20/65x10
mmbx20/65x10
mmbx20/65x10
mmbx20/65x10
mmbx20/65x10
mmbx20/65x10
Stretching
Comments: Another day. I am noticing that my overall mood seems better. Don’t want to say hopeful but I’ve been feeling a bit more outgoing and “silly”. Like myself. It feels like I haven’t been like this in almost a year with everything going on in the world and my life. Just an observation. Hoping that skipping on icing the knees the night before (going to make sure I do so tonight) doesn’t hamper today’s training. I just remember that sometimes after the hard training, knees can be fickle just getting set to standard bar height on deadlifts. Still watching the slight discomfort in the left inner thigh/groin area. Stretching needed to get things feeling ok for the movement prep stuff. The outstretched knee is always the achy one and the right more so than the left. Hearing less crunching but maybe that is because I had music playing so I couldn’t really hear the wear and tear haha. It is always interesting to me how the second go through feels better on these movement prep warm-ups. And then it was time to lift things. Deadlifts again. No suit and for 3x3 with 15lbs more than last time. I added 20lbs to my usual weights so that I didn’t have to think about a strange jump from 365-425lbs. Did doubles and just controlled but not accentuated negatives. Trying to get the start right and not rushing it. Working up, some weights felt like nothing and others felt like something. Trying to get that feeling I get with the block pulls as far as trying to get set and ready. Those seem so much easier to mentally get through. I am noticing that I have better control of my upper back and lats and actually seem to be able to engage them. I think these were better than last time. Hard to say in the moment. But they did feel better as I went. I feel like last set was better than what I did last time. Deadlift, like overhead, will forever be a work in progress. On to block pull work. This week, the workload seemed a little lighter comparatively. It had been 4x3 and this time with was 3x2 with a set of 1x5 with 30lbs less. Honestly, probably needed as these felt tough today. They don’t look that hard on video and the second rep always looks better. I was feeling like my upper back and traps were tight and it felt like if I flexed them that I was feeling tightness in my biceps (mostly in the right one). So perhaps that was throwing me off a little too. So after the pulls, it was time for the leg work. Bulgarian split squats again. Last time it was 3x10, now it was 4x10. Oof. Knees were aching on some of these but eventually they mostly shut-up. Uncertain if it was because of blood flow or what. I had less balance issues this week, even as I felt fatigue. I felt that I was recovering well between the sets but I could definitely feel the work of all those reps. Making sure I recover between sides has made single leg work here a bit more tolerable and the results seem good with what I’ve been seeing. Then Cossack squats. I started pushing the rest periods a little as this workout was going on long. I had already planned to eat dinner as soon as I finished the last thing rather than put away stuff and then eat. Cossack squats were for 3x6 this week. I probably should’ve stuck with 15lbs as these need a gradual change but I decided on a whim to add 10lbs to that. I’m going to be feeling that later. Just the stretch and strain of that added weight was noticed. Not so much on the first set but definitely by the end. Last part of the workout was hamstring and calf superset. A new one. Lying curls (which I’m super weak at) and calf raises with tempo using the safety squat bar. The setup required some time so that I could do them back to back as well as figure out some troubleshooting as far as band tension for the curls. I think I erred on less versus more here as I wasn’t sure on fatigue over the course of the sets and a light band was too much to get a solid rep on. In hindsight, probably could’ve added a micro band to this. Setup was using crash pads to slightly elevate so that I had more tension at the start and range of motion and (also not be lying on the hard concrete slab). Foam roller under the hips to keep slight flexion and holding onto the end of the patio to engage my lats. Last set felt the easiest. The calf raises were a bit unique. Holding the rack for balance and using the empty ssb for weight. These were easier than the single leg variations but got nearly as difficult by the end of the last set. One of the cues had been to flex my tibs while in the stretch to get deeper. I noticed that my left side doesn’t really seem to have that connection/control while my right side does. May have to do with the nerve damage on that side from the disc issues. Ate dinner and then put away stuff before stretching. Eventually iced knees before bed. Ended up being a late one. Need to make sure I rest and spend time wisely tomorrow to recuperate.
Comments: Another day. I am noticing that my overall mood seems better. Don’t want to say hopeful but I’ve been feeling a bit more outgoing and “silly”. Like myself. It feels like I haven’t been like this in almost a year with everything going on in the world and my life. Just an observation. Hoping that skipping on icing the knees the night before (going to make sure I do so tonight) doesn’t hamper today’s training. I just remember that sometimes after the hard training, knees can be fickle just getting set to standard bar height on deadlifts. Still watching the slight discomfort in the left inner thigh/groin area. Stretching needed to get things feeling ok for the movement prep stuff. The outstretched knee is always the achy one and the right more so than the left. Hearing less crunching but maybe that is because I had music playing so I couldn’t really hear the wear and tear haha. It is always interesting to me how the second go through feels better on these movement prep warm-ups. And then it was time to lift things. Deadlifts again. No suit and for 3x3 with 15lbs more than last time. I added 20lbs to my usual weights so that I didn’t have to think about a strange jump from 365-425lbs. Did doubles and just controlled but not accentuated negatives. Trying to get the start right and not rushing it. Working up, some weights felt like nothing and others felt like something. Trying to get that feeling I get with the block pulls as far as trying to get set and ready. Those seem so much easier to mentally get through. I am noticing that I have better control of my upper back and lats and actually seem to be able to engage them. I think these were better than last time. Hard to say in the moment. But they did feel better as I went. I feel like last set was better than what I did last time. Deadlift, like overhead, will forever be a work in progress. On to block pull work. This week, the workload seemed a little lighter comparatively. It had been 4x3 and this time with was 3x2 with a set of 1x5 with 30lbs less. Honestly, probably needed as these felt tough today. They don’t look that hard on video and the second rep always looks better. I was feeling like my upper back and traps were tight and it felt like if I flexed them that I was feeling tightness in my biceps (mostly in the right one). So perhaps that was throwing me off a little too. So after the pulls, it was time for the leg work. Bulgarian split squats again. Last time it was 3x10, now it was 4x10. Oof. Knees were aching on some of these but eventually they mostly shut-up. Uncertain if it was because of blood flow or what. I had less balance issues this week, even as I felt fatigue. I felt that I was recovering well between the sets but I could definitely feel the work of all those reps. Making sure I recover between sides has made single leg work here a bit more tolerable and the results seem good with what I’ve been seeing. Then Cossack squats. I started pushing the rest periods a little as this workout was going on long. I had already planned to eat dinner as soon as I finished the last thing rather than put away stuff and then eat. Cossack squats were for 3x6 this week. I probably should’ve stuck with 15lbs as these need a gradual change but I decided on a whim to add 10lbs to that. I’m going to be feeling that later. Just the stretch and strain of that added weight was noticed. Not so much on the first set but definitely by the end. Last part of the workout was hamstring and calf superset. A new one. Lying curls (which I’m super weak at) and calf raises with tempo using the safety squat bar. The setup required some time so that I could do them back to back as well as figure out some troubleshooting as far as band tension for the curls. I think I erred on less versus more here as I wasn’t sure on fatigue over the course of the sets and a light band was too much to get a solid rep on. In hindsight, probably could’ve added a micro band to this. Setup was using crash pads to slightly elevate so that I had more tension at the start and range of motion and (also not be lying on the hard concrete slab). Foam roller under the hips to keep slight flexion and holding onto the end of the patio to engage my lats. Last set felt the easiest. The calf raises were a bit unique. Holding the rack for balance and using the empty ssb for weight. These were easier than the single leg variations but got nearly as difficult by the end of the last set. One of the cues had been to flex my tibs while in the stretch to get deeper. I noticed that my left side doesn’t really seem to have that connection/control while my right side does. May have to do with the nerve damage on that side from the disc issues. Ate dinner and then put away stuff before stretching. Eventually iced knees before bed. Ended up being a late one. Need to make sure I rest and spend time wisely tomorrow to recuperate.
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