Mobility Prep
Paused Deadlifts (3 seconds below knees)
155x2
205x2
245x2
295x1
335x1
Added Straps
380x2
380x2
380x2
380x2
380x2
Paused Deadlifts (3 seconds below knees)
155x2
205x2
245x2
295x1
335x1
Added Straps
380x2
380x2
380x2
380x2
380x2
Romanian Deadlifts (beltless, 3 second negatives)
155x3
245x3
Added Straps
335x8
335x8
335x8
155x3
245x3
Added Straps
335x8
335x8
335x8
Paused Dumbbell Bulgarian Split Squats
bwx3/3
25’sx3/3
46’sx12/12
48’sx12/12
50’sx12/12
bwx3/3
25’sx3/3
46’sx12/12
48’sx12/12
50’sx12/12
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&mbx25/65x15
mmb&mbx25/65x15
mmb&mbx25/65x15
mmb&mbx25/65x15
Stretching
Comments: Had a slight headache during the morning into the early afternoon. Luckily, had an extremely irritating unit meeting for work then that seemed to clear up my headache with my rage boiling over afterwards and needed to vent haha. Maybe being fired up had me moving slowly getting things ready for training today as I don’t think I really started until 6:00PM. So about an hour after work had ended. Stretching needed to get things feeling ok for the movement prep stuff. These ATG split squats are always unpredictable. Like, I was wobbly first set and then no problem second. Knees and shoulders were feeling achy. So this workout was to be kind of deload, kind of not. It wasn’t that warm out but there was no breeze and it was humid so I ended up sweating more than I was expecting today. Deadlifts with no suit again. However, not just straight up and down deadlifts. Told to do doubles with 2-3 ct hold right below my knees. Never done these this way. I’ve done accentuated eccentrics and pauses on rdls on the way down but not pauses on the way up really. Weight was going to be fairly light and I could do without the straps but the cues here were to pull into the shins with the lats and brace at that knee point. So rather than have to worry about grip being a possible factor here with the sweat and strain, I did put on the straps. Deadlifts were actually feeling pretty good today. I had been a little worried the knees wouldn’t like it today with how cranky they seemed during the movement prep stuff. Some tightness in the lower back and glutes but that was more so on my non-injury prone side. I had thought about using my hard belt but I decided against it. Power off the floor felt like it should. Like what feels like has been missing for months. Maybe years. Next up was change. No block pulls. Back to RDLs. Beltless while doing weird things to the tempo. Plan was to do 3x8 at RPE 7. I thought I’d need to do a few sets to get ready so it has been a bit but I guess not. I was already feeling pretty primed from the deadlifts so I took big jumps getting warmed up. I figured I’d be ok with this since slow negatives are easier than pauses and other numbers lead me to believe this was just right. Trying to keep these from getting into lumbar extension. Learning lessons from the zercher gms here and just from training these past 11 weeks. Pulls were done so now legs. Again, bulgarian split squats. Slight reprieve in that it was one less set this time but more reps. I decided that I’d try to do tiny weight increases if things felt ok. Usually, it is the right knee that isn’t a fan of these some reps and sets. Today, the left one was that individual. Maybe the amount of sweat or just the fact the sets were longer with the added reps but this was feeling difficult. I got off balance on the second set with the left side about halfway into it. Right side on the second set, I was feeling some burning sensation on the inner quad but that went away after a few reps and didn’t come back. I know these kinds of exercises are important to building up my lower body while sparing the lower back loading. I feel like I still have a long ways to go to get to the level I need to be with these but even the level that I’m at now from where I started has been a big change. Then Cossack squats. Kept the weight the same. Hips and glutes were tight but not as much as last time. I was tempted to go up in weight this time but I held off on it. I recalled how much going from 15lbs to 25lbs changed things up. Granted, next jump I’d go with both of my 15lbs kettlebells. Trying to work the ankle flexibility here too. Last part of the workout was hamstring and calf superset. Same weight and tension but now doing it for two sets with more reps. The curls wasn’t going to be too bad but I knew that the calf raises were going to be super challenging. And they were. Hamstring curls felt nice and good. Maybe go a little more tension but I wanted to see how things reacted with the increased reps on both the curls and the calves since that does play into how the next set feels. I was just dripping sweat on the calf raises. Each set with the temp took close to 2 minutes to complete. Put stuff away and had meatloaf for dinner. Made sure I cooled off, rehydrated and stretched before icing knees before bed. Another late night.
Comments: Had a slight headache during the morning into the early afternoon. Luckily, had an extremely irritating unit meeting for work then that seemed to clear up my headache with my rage boiling over afterwards and needed to vent haha. Maybe being fired up had me moving slowly getting things ready for training today as I don’t think I really started until 6:00PM. So about an hour after work had ended. Stretching needed to get things feeling ok for the movement prep stuff. These ATG split squats are always unpredictable. Like, I was wobbly first set and then no problem second. Knees and shoulders were feeling achy. So this workout was to be kind of deload, kind of not. It wasn’t that warm out but there was no breeze and it was humid so I ended up sweating more than I was expecting today. Deadlifts with no suit again. However, not just straight up and down deadlifts. Told to do doubles with 2-3 ct hold right below my knees. Never done these this way. I’ve done accentuated eccentrics and pauses on rdls on the way down but not pauses on the way up really. Weight was going to be fairly light and I could do without the straps but the cues here were to pull into the shins with the lats and brace at that knee point. So rather than have to worry about grip being a possible factor here with the sweat and strain, I did put on the straps. Deadlifts were actually feeling pretty good today. I had been a little worried the knees wouldn’t like it today with how cranky they seemed during the movement prep stuff. Some tightness in the lower back and glutes but that was more so on my non-injury prone side. I had thought about using my hard belt but I decided against it. Power off the floor felt like it should. Like what feels like has been missing for months. Maybe years. Next up was change. No block pulls. Back to RDLs. Beltless while doing weird things to the tempo. Plan was to do 3x8 at RPE 7. I thought I’d need to do a few sets to get ready so it has been a bit but I guess not. I was already feeling pretty primed from the deadlifts so I took big jumps getting warmed up. I figured I’d be ok with this since slow negatives are easier than pauses and other numbers lead me to believe this was just right. Trying to keep these from getting into lumbar extension. Learning lessons from the zercher gms here and just from training these past 11 weeks. Pulls were done so now legs. Again, bulgarian split squats. Slight reprieve in that it was one less set this time but more reps. I decided that I’d try to do tiny weight increases if things felt ok. Usually, it is the right knee that isn’t a fan of these some reps and sets. Today, the left one was that individual. Maybe the amount of sweat or just the fact the sets were longer with the added reps but this was feeling difficult. I got off balance on the second set with the left side about halfway into it. Right side on the second set, I was feeling some burning sensation on the inner quad but that went away after a few reps and didn’t come back. I know these kinds of exercises are important to building up my lower body while sparing the lower back loading. I feel like I still have a long ways to go to get to the level I need to be with these but even the level that I’m at now from where I started has been a big change. Then Cossack squats. Kept the weight the same. Hips and glutes were tight but not as much as last time. I was tempted to go up in weight this time but I held off on it. I recalled how much going from 15lbs to 25lbs changed things up. Granted, next jump I’d go with both of my 15lbs kettlebells. Trying to work the ankle flexibility here too. Last part of the workout was hamstring and calf superset. Same weight and tension but now doing it for two sets with more reps. The curls wasn’t going to be too bad but I knew that the calf raises were going to be super challenging. And they were. Hamstring curls felt nice and good. Maybe go a little more tension but I wanted to see how things reacted with the increased reps on both the curls and the calves since that does play into how the next set feels. I was just dripping sweat on the calf raises. Each set with the temp took close to 2 minutes to complete. Put stuff away and had meatloaf for dinner. Made sure I cooled off, rehydrated and stretched before icing knees before bed. Another late night.
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