Mobility Prep
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
405x1
Added Suit, Straps
470x1
535x1
610x1
550x3
550x3
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
405x1
Added Suit, Straps
470x1
535x1
610x1
550x3
550x3
Stiff-legged Deadlifts
155x3
205x3
245x3
Added Straps
295x3
335x3
385x8
405x8
155x3
205x3
245x3
Added Straps
295x3
335x3
385x8
405x8
Offset Dumbbell Bulgarian Split Squats (5-0-5-0 tempo)/Side Plank w/ Band Rows (2 second holds)
10x10/10 – mbx15/15
10x10/10 – mbx15/15
10x10/10
10x10/10 – mbx15/15
10x10/10 – mbx15/15
10x10/10
Seated Band Single Leg Hamstring Curls/Standing Paused Banded Abs
lbx33/33 – sbx30
lbx30/30 – sbx30
lbx33/33 – sbx30
lbx30/30 – sbx30
Single Leg Calf Raises (0-3-0-3 tempo)
bwx13/13
bwx13/13
Stretching
Comments: Was going to be a day. Had stuff that I needed to do. Stuff I wanted to do and stuff I didn’t want to do. There were some new things added for this day and I was trying to think on how to transition from one to the other. Any ways, on to training. Warm-ups were adjusted a bit. I think a lot of it now is focusing on getting my outer side of my legs stronger to prevent balance issues with the wonky knee issue. Already had the split squats dropped. Band marches gone and replaced with band walks with pauses. That wasn’t going to be a problem. The Cossack squats might be a problem. I held my breath on that first rep and when my knee didn’t just give out on me and explode, I was able to continue. But still wary. Nothing besides those changes in the movement prep. On to deadlifts with the suit. Well not right away as I still needed to warm-up first. Same warm-up as last time but heavier last single before putting on the gear. I usually put on a hard belt at 405lbs but I figured that since I’ve been doing no hard belt on the pause deadlifts, I should be ok here and save the belt for the suit work. Raw warm-ups didn’t feel super awesome. Left knee was a little touchy at times. But I didn’t think that it would keep me from what I was going to do. Suit on and wanted to get to the top weight. I was excited and impatient. 470lbs was easy but I pulled it like crap. Too far in front of me so I had shakey legs getting it up. I knew it was a form issue and I fixed that for 535lbs and that went up with authority. Now the top set of the day was to be 600lbs for a single (with 615lbs I guess for next time) however, there was note on the training saying if I felt good, I could go for 605lbs or even 610lbs. As long the weight felt like I could get a double with it. I had been thinking about this deadlift since Sunday when I got my workouts. Unless I felt like crap on my warm-ups with the suit (I can be tired, the suit never gets tired) I was going for 610lbs. This would tie my gym PR on suited deadlifts. Now granted, I’ve never gone for a max in the gym with a barbell from the floor. And I think this was like the 2nd time I used a suit so it was sloppy and my straps were too loose. But this one was going up and I was going to make it look easy. I felt like I had 5-6 reps in me with 585lbs last time so no way this was going to feel like something I couldn’t double. Little tougher to lockout than I’d like here but it wasn’t a perfect pull. But it moved well and with authority. Now the down sets were supposed to be 540lbs but since I did 10lbs more on the top single than the initial plan, I figured why not add 10lbs here too. Still moving good but could start to feel the pounds on the third rep of each set. It was good to get out of the suit and take a moment to breath and drink. Next was stiff-legs. Plan was 2x8 at RPE 8. Now my thinking was that it was two reps less than last time and the difficulty a magnitude greater so 30lbs ought to do it. Especially with how cooked I was feeling after the deadlifts and how my warming up was going on the sldls. But then I added a belt and that made a big difference. Apparently, 385lbs was too light for me today so I added 20lbs more for the second set. That was definite a good bit tougher. I don’t know if I could’ve done two sets of 405lbs (which is a pretty neat number to be doing sldls with for this many reps for me) and kept it within RPE 8. So happy to see that is progressing nicely too. Then came the not so fun stuff. The stuff that will make me better and keep me going. The suck. I was honestly not expecting split squats again after how last time went with them but seeing as how the other sessions have gone since, it was inevitable I guess. They are efficient at what they do and I have many years of not doing them to make up for. What made them just terrible this time was not only were they super slow tempo but it was also supersetted. Literally anything besides the split squats is just active rest for me. Just seeing how difficult this temp was on squats for half these reps did not inspire confidence in me. This was going to be a more of can I even do this. Move my body this way with this kind of control. That first rep on the one side was going to be telling. I don’t want it to give out on me but that anxiety is going to be there that first rep and then it goes away when nothing happens. I did a single rep with just bodyweight on each side to prep. More to see how I felt and gauge just how slow I needed to go. I could feel my quads and glutes twitching big time on these. I had to fully lock my legs near the end on some reps to get that lactic acid feeling to stop for a second and focus. I was advised to keep something in front of me for balance in case. These sets were close to 2 minutes long on each leg. The plank I think was ok. I could probably go with greater tension if these come up again. The rowing component does make a good distraction from the plank component haha. So the next part was another superset with bands. Single leg curls are back baby. A little confusing as it had RPE 7 but max reps. This was paired with the standing band abs and I was told to up the tension to something that I couldn’t get more than 30 with and pause the reps. Well with the band leg curls, I thought for sure light bands would be tough but I got over 30 reps that first set. Strong band still too easy for the abs as I could just keep going but stopped at 30. However, it is getting to that point where it is enough that it making it difficult to anchor myself. With the band leg curls, I did the one set with the bands anchored so it was close to midline and the second set having the band pull out to the side. Try to hit differently. This lead to the last item; set of calf raises. I had a feeling these would be tough as haven’t done the single legs in several weeks. And my weaker calf was letting my stronger get away with doing the brunt of it. It was a struggle but I got one more rep then what I’ve done for sets. My other leg had no problem matching that with little struggle. Put stuff away and ate meatloaf. And then stretched. Again, a bit too late to ice knees before bed. But I’m seeing if I need it now with all the new knee stuff. I kind of wanted to let the tempo split squats have the full effect.
Comments: Was going to be a day. Had stuff that I needed to do. Stuff I wanted to do and stuff I didn’t want to do. There were some new things added for this day and I was trying to think on how to transition from one to the other. Any ways, on to training. Warm-ups were adjusted a bit. I think a lot of it now is focusing on getting my outer side of my legs stronger to prevent balance issues with the wonky knee issue. Already had the split squats dropped. Band marches gone and replaced with band walks with pauses. That wasn’t going to be a problem. The Cossack squats might be a problem. I held my breath on that first rep and when my knee didn’t just give out on me and explode, I was able to continue. But still wary. Nothing besides those changes in the movement prep. On to deadlifts with the suit. Well not right away as I still needed to warm-up first. Same warm-up as last time but heavier last single before putting on the gear. I usually put on a hard belt at 405lbs but I figured that since I’ve been doing no hard belt on the pause deadlifts, I should be ok here and save the belt for the suit work. Raw warm-ups didn’t feel super awesome. Left knee was a little touchy at times. But I didn’t think that it would keep me from what I was going to do. Suit on and wanted to get to the top weight. I was excited and impatient. 470lbs was easy but I pulled it like crap. Too far in front of me so I had shakey legs getting it up. I knew it was a form issue and I fixed that for 535lbs and that went up with authority. Now the top set of the day was to be 600lbs for a single (with 615lbs I guess for next time) however, there was note on the training saying if I felt good, I could go for 605lbs or even 610lbs. As long the weight felt like I could get a double with it. I had been thinking about this deadlift since Sunday when I got my workouts. Unless I felt like crap on my warm-ups with the suit (I can be tired, the suit never gets tired) I was going for 610lbs. This would tie my gym PR on suited deadlifts. Now granted, I’ve never gone for a max in the gym with a barbell from the floor. And I think this was like the 2nd time I used a suit so it was sloppy and my straps were too loose. But this one was going up and I was going to make it look easy. I felt like I had 5-6 reps in me with 585lbs last time so no way this was going to feel like something I couldn’t double. Little tougher to lockout than I’d like here but it wasn’t a perfect pull. But it moved well and with authority. Now the down sets were supposed to be 540lbs but since I did 10lbs more on the top single than the initial plan, I figured why not add 10lbs here too. Still moving good but could start to feel the pounds on the third rep of each set. It was good to get out of the suit and take a moment to breath and drink. Next was stiff-legs. Plan was 2x8 at RPE 8. Now my thinking was that it was two reps less than last time and the difficulty a magnitude greater so 30lbs ought to do it. Especially with how cooked I was feeling after the deadlifts and how my warming up was going on the sldls. But then I added a belt and that made a big difference. Apparently, 385lbs was too light for me today so I added 20lbs more for the second set. That was definite a good bit tougher. I don’t know if I could’ve done two sets of 405lbs (which is a pretty neat number to be doing sldls with for this many reps for me) and kept it within RPE 8. So happy to see that is progressing nicely too. Then came the not so fun stuff. The stuff that will make me better and keep me going. The suck. I was honestly not expecting split squats again after how last time went with them but seeing as how the other sessions have gone since, it was inevitable I guess. They are efficient at what they do and I have many years of not doing them to make up for. What made them just terrible this time was not only were they super slow tempo but it was also supersetted. Literally anything besides the split squats is just active rest for me. Just seeing how difficult this temp was on squats for half these reps did not inspire confidence in me. This was going to be a more of can I even do this. Move my body this way with this kind of control. That first rep on the one side was going to be telling. I don’t want it to give out on me but that anxiety is going to be there that first rep and then it goes away when nothing happens. I did a single rep with just bodyweight on each side to prep. More to see how I felt and gauge just how slow I needed to go. I could feel my quads and glutes twitching big time on these. I had to fully lock my legs near the end on some reps to get that lactic acid feeling to stop for a second and focus. I was advised to keep something in front of me for balance in case. These sets were close to 2 minutes long on each leg. The plank I think was ok. I could probably go with greater tension if these come up again. The rowing component does make a good distraction from the plank component haha. So the next part was another superset with bands. Single leg curls are back baby. A little confusing as it had RPE 7 but max reps. This was paired with the standing band abs and I was told to up the tension to something that I couldn’t get more than 30 with and pause the reps. Well with the band leg curls, I thought for sure light bands would be tough but I got over 30 reps that first set. Strong band still too easy for the abs as I could just keep going but stopped at 30. However, it is getting to that point where it is enough that it making it difficult to anchor myself. With the band leg curls, I did the one set with the bands anchored so it was close to midline and the second set having the band pull out to the side. Try to hit differently. This lead to the last item; set of calf raises. I had a feeling these would be tough as haven’t done the single legs in several weeks. And my weaker calf was letting my stronger get away with doing the brunt of it. It was a struggle but I got one more rep then what I’ve done for sets. My other leg had no problem matching that with little struggle. Put stuff away and ate meatloaf. And then stretched. Again, a bit too late to ice knees before bed. But I’m seeing if I need it now with all the new knee stuff. I kind of wanted to let the tempo split squats have the full effect.
No comments:
Post a Comment