Mobility Prep
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
385x1
Added Suit, Straps
455x1
525x1
585x1
525x3
525x3
525x3
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
385x1
Added Suit, Straps
455x1
525x1
585x1
525x3
525x3
525x3
Stiff-legged Deadlifts
135x3
185x3
225x3
Added Straps
275x3
315x3
355x10
355x10
135x3
185x3
225x3
Added Straps
275x3
315x3
355x10
355x10
Paused Dumbbell Bulgarian Split Squats
bwx5/5
25’sx3/3
51’sx12/12
51’sx12/12
51’sx12/12
51’sx12/12
bwx5/5
25’sx3/3
51’sx12/12
51’sx12/12
51’sx12/12
51’sx12/12
Lying Band Hamstring Curls/Standing Banded Abs/Standing Safety Squat Bar Calf Raises (0-3-0-3 tempo)
mmb&mb& µbx25/lbx25/65x15
mmb&mb& µbx25/lbx25/65x15
mmb&mb& µbx25/lbx25/65x15
mmb&mb& µbx25/lbx25/65x15
Stretching
Comments: I was a little distracted today. Partly because National’s events had been posted the day before I had to get my thoughts out on them before I could really move on with my day. Think about if it makes sense to pursue this year or not for my goals. This workout was a bit surprising to me in what was removed and what was put in. Movement prep removed the ATG split squats so that made things a bit easier on me as no extra stretching or coaxing of my knees. Other parts of the movement prep remained the same. I did wonder if that would affect my knees at all when it came time for the work. On to deadlifts. Suit work on deadlifts again. Specific sets and weights to work up to the top stuff again. I was surprised with today as I had been expecting things to continue based off the progression from previous weeks. The plan for today was work up to 585lbs for a single and then do some down sets. With how things were going each session, I was expecting today to have been just under 600lbs for a double before then going to singles. The plan however looks to be hitting a 5lbs training PR for the single as the last heavy suit session and no overload work. Trust the process. Knees were slightly achy at the start of deadlifts. I was just glad the DOMS were not present in my legs. First set with the suit on the weight just rocketed up so I was feeling pretty good. I was feeling pretty good after that, but nothing just launched up like that lift had. 585lbs went up comfortably enough. Just a little slow on the lockout. To be expected on suited work and especially since I’m trying to not go max suit tightness (same tightness the whole training cycle so far). I definitely had a triple in me on that and possibly good for 5 or even 6 reps. Not that that plays off the max single with how the suit can let me load the eccentric to get even more umph off the floor. I was wondering if this 585lbs had looked better compared to 585lbs the last time I did it with a suit back in 2018. I feel that this current lift I was quicker to initiate off the floor but slower lockout while the earlier lift I was slow to initiate but bar speed was good and lockout slowed down. Overall the current lift was completed faster and that 2018 was my last heavy day before the meet where I pulled 655lbs (heaviest I went in training was 610lbs). I jokingly messaged Drew to ask if he really only wanted me doing 585lbs for single with the video included. I knew that was the case. Trust the process. Took off weight for the down sets. These were a bit more weight this time and for more sets and more reps. I was advised this was where the work was being done. I think I’m getting better at treating these sets seriously. These sets are 5lbs more than the top triple I did at the start of this prep and the suit had been unbearable that day. Today these were just work and I got that done. Got out of the suit finally and took a slight breather to put a roast in the oven (trying to get my timing better) and rehydrate as I put away the weights. Next was stiff-legs. I was not too sure how these would go. I’ve been doing RDL variations and the most I’ve done on a stiff-leg variation was only 135lbs earlier this year. I was advised that intent was in the event it got out in front of me on deadlift I’d have the strength to pull it back. Say no more. I was also told I could wear a hard belt and straps. The plan was to keep these as constant tension so very delicate TNG. I tried my best to not cheat on these with bending the knee. I really was trying to keep these with my back flat, glutes out and using my hamstrings. Keeping the bar out in front of me at the bottom. I had to do a few sets to feel things out and see where I was strength wise. I figured with the beltless RDLS that I was around mid-300’s for weight but with increased ROM could drop it down but then wearing a belt could bring it back up. Plan was 2x10 at RPE 7. I was ready for 315lbs to be that weight but I knew it was too light so went up 40lbs more. I was tempted to add weight if that was still not enough. It was enough. Higher reps are tough with these haha. I could feel like I was coming down slightly uneven that it was making me feel a little off on that first set. I feel like I did a better job of that on the second set. My glutes, hamstrings and lower back were cooked. This lead to the bulgarian split squats. Back to doing 4x12. I figured with it being that many sets, it would make sense to just start with more than last time and try to do that for all sets rather than try to increase each set with how much that 4th set zaps me of my will to live. Those SLDLs really took it out of me. My left side was noticeably tougher than my right side to do these. Like, my right side could’ve done more weight no problem. My left side was having balance issues, with the worst set for that being the third set. I was happy that I wasn’t getting any thigh pain issues. I was walking like a drunk cat after the third set of these. These seem to be great for my upper legs though despite being a soul suck and time vampire exercise. No Cossack squats this time and I was ok with that today as I was really beat at this point and the fact that the last bit was a triset didn’t really make me giddy. Last part of the workout was hamstring and calf superset with abdominal work sandwiched between. I didn’t really have a frame of reference for the standing abs with bands as I had done those for some time as part of my warm-ups but that had been for only 15 reps all by itself, and not for 25 reps with other exercises. So I used that band tension. I slightly increased the hamstring curl tension and no changes to the calf raises as that is the toughest part and it never gets easy. I was really gone and exhausted as I’d finish one exercise and move like a tranquilized bear to the next one and so on. I was just glad it was done and ate my dinner before finally putting everything away and then stretching. Iced knees before bed. Going to feel this one in the morning.
Comments: I was a little distracted today. Partly because National’s events had been posted the day before I had to get my thoughts out on them before I could really move on with my day. Think about if it makes sense to pursue this year or not for my goals. This workout was a bit surprising to me in what was removed and what was put in. Movement prep removed the ATG split squats so that made things a bit easier on me as no extra stretching or coaxing of my knees. Other parts of the movement prep remained the same. I did wonder if that would affect my knees at all when it came time for the work. On to deadlifts. Suit work on deadlifts again. Specific sets and weights to work up to the top stuff again. I was surprised with today as I had been expecting things to continue based off the progression from previous weeks. The plan for today was work up to 585lbs for a single and then do some down sets. With how things were going each session, I was expecting today to have been just under 600lbs for a double before then going to singles. The plan however looks to be hitting a 5lbs training PR for the single as the last heavy suit session and no overload work. Trust the process. Knees were slightly achy at the start of deadlifts. I was just glad the DOMS were not present in my legs. First set with the suit on the weight just rocketed up so I was feeling pretty good. I was feeling pretty good after that, but nothing just launched up like that lift had. 585lbs went up comfortably enough. Just a little slow on the lockout. To be expected on suited work and especially since I’m trying to not go max suit tightness (same tightness the whole training cycle so far). I definitely had a triple in me on that and possibly good for 5 or even 6 reps. Not that that plays off the max single with how the suit can let me load the eccentric to get even more umph off the floor. I was wondering if this 585lbs had looked better compared to 585lbs the last time I did it with a suit back in 2018. I feel that this current lift I was quicker to initiate off the floor but slower lockout while the earlier lift I was slow to initiate but bar speed was good and lockout slowed down. Overall the current lift was completed faster and that 2018 was my last heavy day before the meet where I pulled 655lbs (heaviest I went in training was 610lbs). I jokingly messaged Drew to ask if he really only wanted me doing 585lbs for single with the video included. I knew that was the case. Trust the process. Took off weight for the down sets. These were a bit more weight this time and for more sets and more reps. I was advised this was where the work was being done. I think I’m getting better at treating these sets seriously. These sets are 5lbs more than the top triple I did at the start of this prep and the suit had been unbearable that day. Today these were just work and I got that done. Got out of the suit finally and took a slight breather to put a roast in the oven (trying to get my timing better) and rehydrate as I put away the weights. Next was stiff-legs. I was not too sure how these would go. I’ve been doing RDL variations and the most I’ve done on a stiff-leg variation was only 135lbs earlier this year. I was advised that intent was in the event it got out in front of me on deadlift I’d have the strength to pull it back. Say no more. I was also told I could wear a hard belt and straps. The plan was to keep these as constant tension so very delicate TNG. I tried my best to not cheat on these with bending the knee. I really was trying to keep these with my back flat, glutes out and using my hamstrings. Keeping the bar out in front of me at the bottom. I had to do a few sets to feel things out and see where I was strength wise. I figured with the beltless RDLS that I was around mid-300’s for weight but with increased ROM could drop it down but then wearing a belt could bring it back up. Plan was 2x10 at RPE 7. I was ready for 315lbs to be that weight but I knew it was too light so went up 40lbs more. I was tempted to add weight if that was still not enough. It was enough. Higher reps are tough with these haha. I could feel like I was coming down slightly uneven that it was making me feel a little off on that first set. I feel like I did a better job of that on the second set. My glutes, hamstrings and lower back were cooked. This lead to the bulgarian split squats. Back to doing 4x12. I figured with it being that many sets, it would make sense to just start with more than last time and try to do that for all sets rather than try to increase each set with how much that 4th set zaps me of my will to live. Those SLDLs really took it out of me. My left side was noticeably tougher than my right side to do these. Like, my right side could’ve done more weight no problem. My left side was having balance issues, with the worst set for that being the third set. I was happy that I wasn’t getting any thigh pain issues. I was walking like a drunk cat after the third set of these. These seem to be great for my upper legs though despite being a soul suck and time vampire exercise. No Cossack squats this time and I was ok with that today as I was really beat at this point and the fact that the last bit was a triset didn’t really make me giddy. Last part of the workout was hamstring and calf superset with abdominal work sandwiched between. I didn’t really have a frame of reference for the standing abs with bands as I had done those for some time as part of my warm-ups but that had been for only 15 reps all by itself, and not for 25 reps with other exercises. So I used that band tension. I slightly increased the hamstring curl tension and no changes to the calf raises as that is the toughest part and it never gets easy. I was really gone and exhausted as I’d finish one exercise and move like a tranquilized bear to the next one and so on. I was just glad it was done and ate my dinner before finally putting everything away and then stretching. Iced knees before bed. Going to feel this one in the morning.
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