Mobility Prep
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
380x1
Added Suit, Straps
445x1
510x1
570x1
570x2
505x2
505x2
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
380x1
Added Suit, Straps
445x1
510x1
570x1
570x2
505x2
505x2
12” Jack Stand Pulls (suit, straps)
505x3
505x10
505x3
505x10
Paused Dumbbell Bulgarian Split Squats
bwx3/3
25’sx3/3
48’sx10/10
48’sx10/10
48’sx10/10
48’sx10/10
bwx3/3
25’sx3/3
48’sx10/10
48’sx10/10
48’sx10/10
48’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)
mmb&mbx20/65x10
mmb&mbx20/65x10
mmb&mbx20/65x10
mmb&mbx20/65x10
mmb&mbx20/65x10
mmb&mbx20/65x10
Stretching
Comments: Another warm one out. I knew I’d sweat to death if I kept the door to the garage closed. Again, trying to wait until it gets bit warmer to start using the fans. Movement prep stuff about as expected. Still some slight discomforts. A little bit of stretching seems to help with the on exercise for the movement prep. I didn’t have music on while doing this so heard crispy knees again. Then into the garage for the lifting. Suit work on deadlifts again. I was given instructions on specific sets to work up to the planned sets for the day. I wasn’t feeling that great in how deadlifts were feeling working up with the suit on. Appear to be keeping with doing 25lbs jumps each time. So what has been the case has been working up to a top weight and then two down sets for same reps. Now video says my first two lifts in the suit were fast. They didn’t feel like it. It was feeling like I wasn’t getting power off the floor like I should. The change with the working up had me doing a single with the working weight a la Poundstone warm-up method haha. Maybe a way to get a triple in while getting two shots at the setup? In either case, that single didn’t feel like the double was a sure thing. Not sure if realizing that this matters and that I’d be having some kind of deload after this session that I got ready and did my best to keep the suit under my control and do what I wanted it to. First rep went up better than the previous single and then made the second rep even easier. I feel like I’m good at using a deadlift suit to load it for reps, even with very heavy weights relative to my max. I was pleased with how that went considering how I had felt earlier, that it was 20lbs more than my best double in training with a suit and that I don’t have the straps down to the maximum tightness yet (it takes time to get used to it). I realize with the competition at this time, a lifetime best on deadlift would probably still get me last place but I just glad I’m not hating myself after every deadlift session now. Took off weight for the down sets. I think I got too confident as the first set felt quite tough. Second set was a bit better. I think I was beginning to get fatigued from the suit work and just the constant irritation of it digging into my legs. On to block pull work. A change here. It has been no suit this whole time but this week I was to do them with the suit. I tried to make moving this from the floor to the jack stands as quick as possible but that wasn’t happening so I had to strip the weight down and then load it back up. Only thing for these this time was same weight as I did on the down sets but do a triple and then a max rep set. That first triple didn’t feel so powerful. I figured maybe I was just waning at this time. But similar to that heavy double, I got it in my head that I needed to do this and the weight felt lighter. Plan was to leave 2RIR. Hard to tell here. I try my best on suit work to not hyperextend the lockout. The fabric can bunch up and make it tough to do so. Last rep was dangerously close to an Eddie Hall soft knees lockout. I kept the tightness of the straps the same as what I was doing on the floor. One as it would probably be easier to breathe, and two so that I was feeling the same support and let off like I was doing earlier. I suspect that I may need to make straps tighter as I get closer and peak and that may be sooner rather than later. Pulls were done and it was on to the legs. Bulgarian split squats again. Really any hard single leg work has become a time vampire. But the results are good. I had decided at this point to just order out rather than risk over cooking a roast. So for this time, I was to up the difficulty to make this closer to RPE8 than RPE7. Warm-up I did just my bodyweight to make sure knees and hips were good and then the 15lbs kettlebells and 10lbs dumbbells (I got biggish hands). I didn’t want to make too drastic a jump as the number of sets and reps is what gets fatiguing and something on the first set may be super difficult by the end. Had some balance issues on some reps (1st set on the right side I thought the foot rest broke and turned around haha) but still seemed good. I know a lot of people don’t like these but I see them as helping me improve. And now knowing I don’t have to do them one after the other has made them work for me and I can put in smart and full effort. Then Cossack squats. Kept the weight the same. Hips and glutes were tight by this point and it took a little bit of wiggling around to feel ready to go. Still challenging but not feeling like things were straining like last week. By this point, my 6 chicken sandwiches had arrived. It was tempting to stop and eat them and then come back to do the last bit but I stuck to the plan. Not so much on the first set but definitely by the end. Last part of the workout was hamstring and calf superset. Same as last week with same reps and sets. I did increase the band tension on the hamstring curls and I could really feel them working hard this time. On the calf raises, I felt that I was having better control of the muscles in the front and back of my lower legs. Granted, stuff still fatigued and didn’t want to do stuff after a while but I could feel them doing the stuff for some of it and that is something I can’t say I’ve always been able to do since the back issues compressing my discs and causing the nerve damage in the one leg. After that fun was done, I ate all those sandwiches in under 15 minutes and was still somewhat hungry. That was a PR for me there haha as I usually only do 4 or 5. Put away the weights I left out before stretching and icing my knees before bed.
Comments: Another warm one out. I knew I’d sweat to death if I kept the door to the garage closed. Again, trying to wait until it gets bit warmer to start using the fans. Movement prep stuff about as expected. Still some slight discomforts. A little bit of stretching seems to help with the on exercise for the movement prep. I didn’t have music on while doing this so heard crispy knees again. Then into the garage for the lifting. Suit work on deadlifts again. I was given instructions on specific sets to work up to the planned sets for the day. I wasn’t feeling that great in how deadlifts were feeling working up with the suit on. Appear to be keeping with doing 25lbs jumps each time. So what has been the case has been working up to a top weight and then two down sets for same reps. Now video says my first two lifts in the suit were fast. They didn’t feel like it. It was feeling like I wasn’t getting power off the floor like I should. The change with the working up had me doing a single with the working weight a la Poundstone warm-up method haha. Maybe a way to get a triple in while getting two shots at the setup? In either case, that single didn’t feel like the double was a sure thing. Not sure if realizing that this matters and that I’d be having some kind of deload after this session that I got ready and did my best to keep the suit under my control and do what I wanted it to. First rep went up better than the previous single and then made the second rep even easier. I feel like I’m good at using a deadlift suit to load it for reps, even with very heavy weights relative to my max. I was pleased with how that went considering how I had felt earlier, that it was 20lbs more than my best double in training with a suit and that I don’t have the straps down to the maximum tightness yet (it takes time to get used to it). I realize with the competition at this time, a lifetime best on deadlift would probably still get me last place but I just glad I’m not hating myself after every deadlift session now. Took off weight for the down sets. I think I got too confident as the first set felt quite tough. Second set was a bit better. I think I was beginning to get fatigued from the suit work and just the constant irritation of it digging into my legs. On to block pull work. A change here. It has been no suit this whole time but this week I was to do them with the suit. I tried to make moving this from the floor to the jack stands as quick as possible but that wasn’t happening so I had to strip the weight down and then load it back up. Only thing for these this time was same weight as I did on the down sets but do a triple and then a max rep set. That first triple didn’t feel so powerful. I figured maybe I was just waning at this time. But similar to that heavy double, I got it in my head that I needed to do this and the weight felt lighter. Plan was to leave 2RIR. Hard to tell here. I try my best on suit work to not hyperextend the lockout. The fabric can bunch up and make it tough to do so. Last rep was dangerously close to an Eddie Hall soft knees lockout. I kept the tightness of the straps the same as what I was doing on the floor. One as it would probably be easier to breathe, and two so that I was feeling the same support and let off like I was doing earlier. I suspect that I may need to make straps tighter as I get closer and peak and that may be sooner rather than later. Pulls were done and it was on to the legs. Bulgarian split squats again. Really any hard single leg work has become a time vampire. But the results are good. I had decided at this point to just order out rather than risk over cooking a roast. So for this time, I was to up the difficulty to make this closer to RPE8 than RPE7. Warm-up I did just my bodyweight to make sure knees and hips were good and then the 15lbs kettlebells and 10lbs dumbbells (I got biggish hands). I didn’t want to make too drastic a jump as the number of sets and reps is what gets fatiguing and something on the first set may be super difficult by the end. Had some balance issues on some reps (1st set on the right side I thought the foot rest broke and turned around haha) but still seemed good. I know a lot of people don’t like these but I see them as helping me improve. And now knowing I don’t have to do them one after the other has made them work for me and I can put in smart and full effort. Then Cossack squats. Kept the weight the same. Hips and glutes were tight by this point and it took a little bit of wiggling around to feel ready to go. Still challenging but not feeling like things were straining like last week. By this point, my 6 chicken sandwiches had arrived. It was tempting to stop and eat them and then come back to do the last bit but I stuck to the plan. Not so much on the first set but definitely by the end. Last part of the workout was hamstring and calf superset. Same as last week with same reps and sets. I did increase the band tension on the hamstring curls and I could really feel them working hard this time. On the calf raises, I felt that I was having better control of the muscles in the front and back of my lower legs. Granted, stuff still fatigued and didn’t want to do stuff after a while but I could feel them doing the stuff for some of it and that is something I can’t say I’ve always been able to do since the back issues compressing my discs and causing the nerve damage in the one leg. After that fun was done, I ate all those sandwiches in under 15 minutes and was still somewhat hungry. That was a PR for me there haha as I usually only do 4 or 5. Put away the weights I left out before stretching and icing my knees before bed.
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