Mobility Prep
Paused Deadlifts (3 seconds below knees)
135x2
185x2
225x2
275x2
315x1
365x1
Added Straps
410x2
410x2
410x2
410x2
Paused Deadlifts (3 seconds below knees)
135x2
185x2
225x2
275x2
315x1
365x1
Added Straps
410x2
410x2
410x2
410x2
14” Jack Stand Pulls
315x1
365x1
405x1
Added Straps
445x1
486x3
486x3
486x3
315x1
365x1
405x1
Added Straps
445x1
486x3
486x3
486x3
Offset Dumbbell Bulgarian Split Squats (5-0-5-0 tempo)/Side Plank w/ Band Rows (2 second holds)
12x10/10 – mmbx15/15
12x10/10 – mmbx15/15
12x10/10 – mmbx15/15
12x10/10 – mmbx15/15
12x10/10 – mmbx15/15
12x10/10 – mmbx15/15
Seated Band Single Leg Hamstring Curls/Standing Paused Banded Abs
abx20/20 – (2)abx25
abx20/20 – (2)abx25
abx20/20 – (2)abx25
abx20/20 – (2)abx25
Single Leg Calf Raises (0-3-0-3 tempo)
bwx15/15 PR+2 reps
bwx15/15 PR+2 reps
Stretching
Comments: Woke up stiff and felt more so as the day went on. Biceps had been kind of tight the day before and continued that trend, now with stiff shoulders. Lower back on the left side (the area with the disc bulge) was tight as well. Not exactly ideal for a deadlift day. But this was at least the lighter of the sessions comparatively. Could be related to weather with the temperature dropping 30 degrees in a day with the thunderstorm systems moving through. I was about 30 minutes behind schedule cleaning up stuff in the house after work before I started training. My hope being that the muscle aches were just that and would feel better during and after training and with rest. Movement prep jumped back to stuff from two weeks ago. Band belt marches and core stuff. Then on to deadlift training. Honestly, the deadlift stuff wasn’t what was going to be difficult today. As has been the case for a few weeks, the deadlift has been the paused pulls. Advised to add 10-15lbs more to what I did last time and drop a set off so it would be 4x2 instead of 5x2. I went with 15lbs, even though going up just 10lbs would’ve been 4 plates a side. I think I went up 15lbs because I wanted to go heavier and it would be the same weight I was doing for 8 weeks prior for regular deadlifts. I wanted some comparison. Despite the lower back feeling stiff, I must have been feeling strong as I accidentally did more doubles working up then I had initially planned to do. I’ve been trying to do these pause pulls without a hard belt to work bracing a bit more as it isn’t hit as well when doing the suited work. So regular deadlifts with hard belt vs pause deadlifts with soft belt. The pause pulls were definitely easier than how I recall the regular deadlifts had felt 8 weeks prior. So that is good. Some of the music playing during these got me doing little stupid dances. I think part of it was trying to make it fun and get into it since my body was feeling a little crappy. I’m in the peak and I got to tough this out just a little longer. From there, move on to jack stand pulls. Back to 14”. Relatively light weight since the working weight here for the 3x3 is something I did for 12 reps when I was allowed to go for max reps. Trying to be smart with how I break this weight off the floor. I feel I’ve made improvements in all aspects of the deadlift this training cycle. Then it was time for the not fun stuff. Tempo split squats paired with side plank band rows. Everything besides the tempo squats wasn’t a big deal. These tempo squats really suck. No rest as I did these last week and an extra set of the plank rows was added. I was a little concerned about my knees. I know, shouldn’t as I did these last week no issue and just did heavy stuff on Saturday that would be cause for concern and got through that with only one incident. But two weeks ago I had thought the same and then had knee discomfort and my knee give out on me during training and rushing to urgent care to get x-rays and an MRI scheduled. Maybe the hard work and strain I put on my knees Saturday would be effecting things. And honestly, it felt like it was going to be the first few reps of that first set on the left leg. But after that, it was smooth sailing. Well as smooth as can be with this exercise. Agony. My quads and glutes were just pumped that it made it difficult to walk after the sets. Cool down between sets was needed to get my balance and breathing back under control and to keep from vomiting during the set. These were even tougher than they were last week and I only went up 2lbs. Band rows with the planks felt tougher but not sure if the increased band tension was the culprit as the row part still feels easy. The bracing and holding the plank was the difficult part. Those split squats were sucking my strength away. Outside then for another superset. Band single leg curls and band abs. Not really max reps like last time. With the leg curls, I was told 2x20 and make it challenging and then to increase band tension on the abs to make it so I failed between 20-25 reps. I was very surprised that I was able to get 20 reps with the average bands on the leg curls. I had setup just the one and off to the side as I had expected to need the other one for abs. Hamstrings felt strong. The band abs didn’t feel right. Too much tension as it kept my body from going down and I had to essentially jump into it. This was on the first set when I was doing strong band and average band. I stopped at 25 reps. I started a second set but after like three reps I stopped as it seemed pointless. I then swapped in for two average bands and that seemed to work better but it was too light to make 25 reps seem that challenging. Not really sure what to do with this exercise honestly. Last thing for the evening was the single leg calf raises with the inverse tempo. My hope was that these would be a little easier this week. Didn’t start out that way but I pushed through and got an extra two reps. Last time, I took a longer rest between sides and my stronger side made it through easy. I took a shorter rest and it was still a ton easier than my weaker side but it was at least challenging to get through. It had gotten quite late by this point and I had a large pot roast for dinner before stretching. Hopefully a good night’s sleep and a day off will have me feeling good before the next session.
Comments: Woke up stiff and felt more so as the day went on. Biceps had been kind of tight the day before and continued that trend, now with stiff shoulders. Lower back on the left side (the area with the disc bulge) was tight as well. Not exactly ideal for a deadlift day. But this was at least the lighter of the sessions comparatively. Could be related to weather with the temperature dropping 30 degrees in a day with the thunderstorm systems moving through. I was about 30 minutes behind schedule cleaning up stuff in the house after work before I started training. My hope being that the muscle aches were just that and would feel better during and after training and with rest. Movement prep jumped back to stuff from two weeks ago. Band belt marches and core stuff. Then on to deadlift training. Honestly, the deadlift stuff wasn’t what was going to be difficult today. As has been the case for a few weeks, the deadlift has been the paused pulls. Advised to add 10-15lbs more to what I did last time and drop a set off so it would be 4x2 instead of 5x2. I went with 15lbs, even though going up just 10lbs would’ve been 4 plates a side. I think I went up 15lbs because I wanted to go heavier and it would be the same weight I was doing for 8 weeks prior for regular deadlifts. I wanted some comparison. Despite the lower back feeling stiff, I must have been feeling strong as I accidentally did more doubles working up then I had initially planned to do. I’ve been trying to do these pause pulls without a hard belt to work bracing a bit more as it isn’t hit as well when doing the suited work. So regular deadlifts with hard belt vs pause deadlifts with soft belt. The pause pulls were definitely easier than how I recall the regular deadlifts had felt 8 weeks prior. So that is good. Some of the music playing during these got me doing little stupid dances. I think part of it was trying to make it fun and get into it since my body was feeling a little crappy. I’m in the peak and I got to tough this out just a little longer. From there, move on to jack stand pulls. Back to 14”. Relatively light weight since the working weight here for the 3x3 is something I did for 12 reps when I was allowed to go for max reps. Trying to be smart with how I break this weight off the floor. I feel I’ve made improvements in all aspects of the deadlift this training cycle. Then it was time for the not fun stuff. Tempo split squats paired with side plank band rows. Everything besides the tempo squats wasn’t a big deal. These tempo squats really suck. No rest as I did these last week and an extra set of the plank rows was added. I was a little concerned about my knees. I know, shouldn’t as I did these last week no issue and just did heavy stuff on Saturday that would be cause for concern and got through that with only one incident. But two weeks ago I had thought the same and then had knee discomfort and my knee give out on me during training and rushing to urgent care to get x-rays and an MRI scheduled. Maybe the hard work and strain I put on my knees Saturday would be effecting things. And honestly, it felt like it was going to be the first few reps of that first set on the left leg. But after that, it was smooth sailing. Well as smooth as can be with this exercise. Agony. My quads and glutes were just pumped that it made it difficult to walk after the sets. Cool down between sets was needed to get my balance and breathing back under control and to keep from vomiting during the set. These were even tougher than they were last week and I only went up 2lbs. Band rows with the planks felt tougher but not sure if the increased band tension was the culprit as the row part still feels easy. The bracing and holding the plank was the difficult part. Those split squats were sucking my strength away. Outside then for another superset. Band single leg curls and band abs. Not really max reps like last time. With the leg curls, I was told 2x20 and make it challenging and then to increase band tension on the abs to make it so I failed between 20-25 reps. I was very surprised that I was able to get 20 reps with the average bands on the leg curls. I had setup just the one and off to the side as I had expected to need the other one for abs. Hamstrings felt strong. The band abs didn’t feel right. Too much tension as it kept my body from going down and I had to essentially jump into it. This was on the first set when I was doing strong band and average band. I stopped at 25 reps. I started a second set but after like three reps I stopped as it seemed pointless. I then swapped in for two average bands and that seemed to work better but it was too light to make 25 reps seem that challenging. Not really sure what to do with this exercise honestly. Last thing for the evening was the single leg calf raises with the inverse tempo. My hope was that these would be a little easier this week. Didn’t start out that way but I pushed through and got an extra two reps. Last time, I took a longer rest between sides and my stronger side made it through easy. I took a shorter rest and it was still a ton easier than my weaker side but it was at least challenging to get through. It had gotten quite late by this point and I had a large pot roast for dinner before stretching. Hopefully a good night’s sleep and a day off will have me feeling good before the next session.
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