Mobility Prep
Suited Deadlifts
No suit
135x2
185x2
225x2
275x2
315x2
365x2
Added Suit, Straps
405x2
475x1
545x3
475x3
475x3
12” Jack Stand Pulls
315x1
365x1
405x1
Added Straps
455x4 (miscounted)
455x3
455x3
455x3
Paused Dumbbell Bulgarian Split Squats
bwx3/3
15’sx3/3
40’sx10/10
40’sx10/10
40’sx10/10
Cossack Squats
bw+15x5/5
bw+15x5/5
bw+15x5/5
bw+15x5/5
Seated Band Single Leg Hamstring Curls/Single Leg Calf Raises (0-3-0-3 tempo)
(2)mb’sX25/25—bwx12/12
(2)mb’sX25/25—bwx12/12
(2)mb’sX25/25
Stretching
Comments: Warm and humid again. Garage lifting so I left the door open. Trying to not use my fans in the garage or outside just yet as it is still early May and I figured that I’ll need to get used to the heat competing in the middle of July and likely outdoors for some or all the events. Again, still having some inner thigh/groin tenderness/tightness on the left side. Upper back on the right side still stiff and tight like it was two weeks ago but less so and seems to be taking care of itself. While still noticeable, I think it isn’t as bad as it seems to only be present on some things as opposed to all things two weeks ago. I found that I just needed to do some static stretching to get myself ready for the split squat part of the movement prep. I’m not a fan of my crunchy knee cartilage but it is what it is. Now the lifting. Another week of working the suit. Plan was to work up to 545lbs for triple and then take off 70lbs for 2x3. I was given a suggestion as to how to warm-up, no suit and then add suit about 1-2 lifts out from the top set. Also take bigger jumps after suit is added but my usual jumps that I take beforehand. This seemed to work out for everyone this time haha. Felt more warm and less time in the suit. Trying to get my pulls off the floor without a suit to feel right. To feel like I do with block pulls. Not having it be all back, not yanking it up. I definitely didn’t need to fight the suit nearly as much this time around. I did adjust things a little in how I setup to pull, such as allowing for myself to roll the bar in rather than try to walk up to the bar while strapped in. Without a belt, I get down there no problem with the current setup. Add a belt and it increases the tightness. Just hot and sweaty. I figured that I’d be ok with not having to do the really controlled eccentrics this time around. Could go at a more normal pace. It is hard to gauge with suited work as it just feels darn heavy on the body but it moves fast. My top set looks like it hardly registered other than the last rep. First rep felt ok, second rep better and third rep not as good. I feel I lost my core tightness a little. Even the down sets feel heavy but they moved super-fast. I was definitely starting to feel the pain in the legs from having the suit on by that point haha. I feel progress here is good and is on track. I’ve only done suited deadlift training from the floor for two cycles previously. So not a ton of work as that is maybe a total of 6 sessions. But comparing to my best double of 550lbs (again, I’ve not pushed these), the set with 545lbs for 3 looks better. I have several more sessions to go so things are looking promising. Just have to make reasonable jumps and not go above my capabilities right away because I’m lifting a fair bit more than what I’ve been doing when the suit is on and the hamstrings, back, legs and abdominals need to adjust to it. Got out of the suit and it was time for block pulls. These were adjusted now to being lower by 2”, so roughly 3” off the floor. It was going to be interesting to see how these went considering how comfortable I’ve gotten with the 14” pulls. I was initially going to go lighter to warm-up but I hadn’t expected it to be so warm and to be feeling not so worn out from the suit work. Definitely could tell that more knee bend needed and lower back and hamstrings with the lowered start height. I used the same working max that I did for the 14” pulls. Here as the plan was 75% for 4x3. These are tougher and I say that knowing full well I miscounted that first set and did an extra rep. Felt pretty good and I think gives me an idea of how I should be feeling with pulls from the floor. It will certainly help me bridge things. Only the last set did reps feel really heavy. So after that was the not deadlift part of the workout. Some changes though as no more lateral stepdowns. Replaced with Bulgarian split squats. Advised to use dumbbells and to not go fast and pause at the bottom. I was hoping I could use my 40’s for this and thankfully I was. These are a bit tougher to recover from compared to the lateral stepdowns as those I could do with very little rest between sides. I learned from all the tempo work to fully recover with the split squats to get the most out of both sides. Some balance issues near the end but ok. Then Cossack squats. Same as last time. Didn’t feel the need to test the waters this time and got right into it. These are almost like a break compared to the other exercises. But these are good for me from what I’ve been seeing with my knees and hips. Last item of the night was the hamstrings and calves. Already hard enough without prefatigue. Hamstrings feeling the suit work and the lower block pulls while calves feeling those yoke pushes from Saturday. If this had been the lower rep range like previous weeks, not as tough. But the extra reps and the heat and sweat haha. I was glad when it was done as I could finally eat. Time had been going by quick and I had forgotten to start a pot roast in the morning and run the dishwasher so got big ass sandwiches from Primati Bros. Those hit the spot. Stretched and iced knees before finally going to sleep.
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