Mobility Prep
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
405x1
Added Suit, Straps
485x1
565x1
635x1 PR+25lbs
585x1
585x1
585x1
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
405x1
Added Suit, Straps
485x1
565x1
635x1 PR+25lbs
585x1
585x1
585x1
12” Jack Stand Pulls (suit, straps)
405x1
495x1
565x1
620x4
405x1
495x1
565x1
620x4
Offset Dumbbell Bulgarian Split Squats (5-0-5-0 tempo)
15x8/8
15x8/8
15x8/8
15x8/8
15x8/8
15x8/8
15x8/8
15x8/8
Seated Band Single Leg Hamstring Curls/Side Plank w/ Band Rows (2 second holds)
abx20/20 – mmbx20/20
abx20/20 – mmbx20/20
abx20/20 – mmbx20/20
abx20/20 – mmbx20/20
Hanging Knee Raises/Single Leg Calf Raises (0-3-0-3 tempo)
bwx30/bwx17/17 PR+2/2 reps
bwx27/bwx15/15
bwx30/bwx17/17 PR+2/2 reps
bwx27/bwx15/15
Stretching
Comments: This was the last big day for the deadlift this training cycle. Been thinking about it since Sunday. Replaying the hype song in my head several times. Hoping hamstrings and lower back were recovered from Saturday. Upper back and traps were stiff. And good lord was it hot today. I was expecting it to be low 90’s high 80’s but it got up to 96. I had all my fans going in the garage and one inside the house to cool down further when needed. Movement prep was banded belt squats (for less time than usual) and core stuff. I kept the lights off to have it be cooler for these. This was going to be a bastard of a day. Workout with the suit feels like two separate workouts. The heavy deadlift workout and then the agonizing accessory stuff workout. On to deadlifts, same warming up as two weeks ago. Felt ok at the start but then it didn’t feel super awesome. I really wanted to get this over with. I was nervous. Not because I didn’t think I could do it, but that I wouldn’t make it easy enough. I knew I had this lift unless something disaterous happened when I did that first rep of GHRs with a mini band on Saturday (even though I didn’t have the workout plan just yet for this week). I didn’t expect to be given the go ahead to go this heavy considering the plan at the start of the peak was looking more to me doing 615lbs as the last pull. Pulls leading up to it weren’t exactly confidence boosting. I was dreading that I’d have a slow deadlift and it would be hitched or something. The plan was to make it 8.5-9 on RPE. Timing was a little off, slower start to get it moving but no hitching, a solid pull and not a grinder. Definitely closer to RPE 9. The down sets were singles with 585lbs. Those didn’t feel as easy as I’d have liked them to be. Camera says they were quicker than 635lbs but they felt slower and heavier. Only the last one felt somewhat like it should. I have to remind myself that I have relatively little experience with suited pulls from the floor. This training cycle I think makes up more than half of them now. It has always been really low volume. Next thing was to do block pulls with the suit and go heavy. Expectation was to do 3-5 reps with 1RIR with probably 620-645lbs. I messaged Drew about things on this, asking if I should keep the suit at the looseness I had it or make it tight as I would for competition. In the past, I’ve kept the suit straps not to the max when it came to floor pulls but made them max tightness on rack pulls. Seemed to be a good method. I guess keeping it as “training strength” and “competition strength” (or “battle strength” if a Dragon Ball fan haha). Last time I did the block pulls with the suit, I kept it the same tightness as from the floor since it was lighter weight and for max reps. This was going to be really heavy. I think another reason I don’t always have the suit at max tightness is to give my body a chance to adapt to the stresses safely as well. I’ve needed a lot of hamstring work to get to this point again. The suit had been really biting into my legs by this point and while the max tightness felt like I got a ton of power, I still went for the low end of things so that I made for sure I got a triple with plenty left. Definitely had five reps for sure here. Really pleased with how this felt. Hopefully deload and the attempts at the show line up for me to hit a big PR. Time to get out of the painful suit and do the stuff I loathe doing. At this point, I put in the meatloaf. I’m learning that I take forever to do the accessory work on this day. So the good news was that the tempo split squats weren’t supersetted this week and the reps were lower. The band news was that there was an extra set and I was told to go up in weight. Trying man. Going slow-mo (especially concentric) is really hucking fard! And anytime I feel like I can go up, half way through the set the fatigue sets in and legs are shaking. And recovery here takes a long time and never fully does as the fatigue is felt over the sets and it gets tougher to get through it. First rep is tough, then the few easy enough and then they get hard when I have 3-2 reps left. Between sets, I setup stuff for other exercises and put away stuff from earlier. What followed next was the rest of the workout being super sets. So first of the two supersets was band leg curls and the side plank rows. 20 for each. Leg curls were really tough. I think that I had my position further back away from the anchor point compared to last week. Also I had done a lot heavier weight on the deadlifts beforehand and I knew my hamstrings were feeling cooked. Still made it work. The side planks were difficult with the heat and the added reps increasing the time under tension. Essentially doing a distracted 50 second side plank. I had a little trouble with setting things up to have the right band tension and not be in the way of the other setups I had. I appreciated that brief respite. After that first run through, laid on the floor for a few moments to collect myself before going again. Then the last bit of the night was another superset. I say night as it was after 8PM by this point and yet still 93 outside. This time the superset was hanging knee raises with my single leg inverted tempo calf raises. I almost gave up on doing the knee raises because I’m so tall and I didn’t really have any clearance. I tried again and made it work. Just had to keep my knees bent the entire time. Better than the abs with bands thing as far as feeling like I was doing something. It has been quite some time since I’ve done these as I only got about half the reps I’ve done for my best go in one set. I did try the calf raises outside but they felt off doing them there on the bumper plate so I went back to doing them inside the garage with the other setup and that felt loads better. Kind of surprised that the reps stayed pretty close going for a second round on the calf raises. It was really hot and I was just glad this was done so I could eat meatloaf and stretch before cleaning up. Made sure to ice the knees. I think I would’ve any ways even if I didn’t lift with how warm it was.
Comments: This was the last big day for the deadlift this training cycle. Been thinking about it since Sunday. Replaying the hype song in my head several times. Hoping hamstrings and lower back were recovered from Saturday. Upper back and traps were stiff. And good lord was it hot today. I was expecting it to be low 90’s high 80’s but it got up to 96. I had all my fans going in the garage and one inside the house to cool down further when needed. Movement prep was banded belt squats (for less time than usual) and core stuff. I kept the lights off to have it be cooler for these. This was going to be a bastard of a day. Workout with the suit feels like two separate workouts. The heavy deadlift workout and then the agonizing accessory stuff workout. On to deadlifts, same warming up as two weeks ago. Felt ok at the start but then it didn’t feel super awesome. I really wanted to get this over with. I was nervous. Not because I didn’t think I could do it, but that I wouldn’t make it easy enough. I knew I had this lift unless something disaterous happened when I did that first rep of GHRs with a mini band on Saturday (even though I didn’t have the workout plan just yet for this week). I didn’t expect to be given the go ahead to go this heavy considering the plan at the start of the peak was looking more to me doing 615lbs as the last pull. Pulls leading up to it weren’t exactly confidence boosting. I was dreading that I’d have a slow deadlift and it would be hitched or something. The plan was to make it 8.5-9 on RPE. Timing was a little off, slower start to get it moving but no hitching, a solid pull and not a grinder. Definitely closer to RPE 9. The down sets were singles with 585lbs. Those didn’t feel as easy as I’d have liked them to be. Camera says they were quicker than 635lbs but they felt slower and heavier. Only the last one felt somewhat like it should. I have to remind myself that I have relatively little experience with suited pulls from the floor. This training cycle I think makes up more than half of them now. It has always been really low volume. Next thing was to do block pulls with the suit and go heavy. Expectation was to do 3-5 reps with 1RIR with probably 620-645lbs. I messaged Drew about things on this, asking if I should keep the suit at the looseness I had it or make it tight as I would for competition. In the past, I’ve kept the suit straps not to the max when it came to floor pulls but made them max tightness on rack pulls. Seemed to be a good method. I guess keeping it as “training strength” and “competition strength” (or “battle strength” if a Dragon Ball fan haha). Last time I did the block pulls with the suit, I kept it the same tightness as from the floor since it was lighter weight and for max reps. This was going to be really heavy. I think another reason I don’t always have the suit at max tightness is to give my body a chance to adapt to the stresses safely as well. I’ve needed a lot of hamstring work to get to this point again. The suit had been really biting into my legs by this point and while the max tightness felt like I got a ton of power, I still went for the low end of things so that I made for sure I got a triple with plenty left. Definitely had five reps for sure here. Really pleased with how this felt. Hopefully deload and the attempts at the show line up for me to hit a big PR. Time to get out of the painful suit and do the stuff I loathe doing. At this point, I put in the meatloaf. I’m learning that I take forever to do the accessory work on this day. So the good news was that the tempo split squats weren’t supersetted this week and the reps were lower. The band news was that there was an extra set and I was told to go up in weight. Trying man. Going slow-mo (especially concentric) is really hucking fard! And anytime I feel like I can go up, half way through the set the fatigue sets in and legs are shaking. And recovery here takes a long time and never fully does as the fatigue is felt over the sets and it gets tougher to get through it. First rep is tough, then the few easy enough and then they get hard when I have 3-2 reps left. Between sets, I setup stuff for other exercises and put away stuff from earlier. What followed next was the rest of the workout being super sets. So first of the two supersets was band leg curls and the side plank rows. 20 for each. Leg curls were really tough. I think that I had my position further back away from the anchor point compared to last week. Also I had done a lot heavier weight on the deadlifts beforehand and I knew my hamstrings were feeling cooked. Still made it work. The side planks were difficult with the heat and the added reps increasing the time under tension. Essentially doing a distracted 50 second side plank. I had a little trouble with setting things up to have the right band tension and not be in the way of the other setups I had. I appreciated that brief respite. After that first run through, laid on the floor for a few moments to collect myself before going again. Then the last bit of the night was another superset. I say night as it was after 8PM by this point and yet still 93 outside. This time the superset was hanging knee raises with my single leg inverted tempo calf raises. I almost gave up on doing the knee raises because I’m so tall and I didn’t really have any clearance. I tried again and made it work. Just had to keep my knees bent the entire time. Better than the abs with bands thing as far as feeling like I was doing something. It has been quite some time since I’ve done these as I only got about half the reps I’ve done for my best go in one set. I did try the calf raises outside but they felt off doing them there on the bumper plate so I went back to doing them inside the garage with the other setup and that felt loads better. Kind of surprised that the reps stayed pretty close going for a second round on the calf raises. It was really hot and I was just glad this was done so I could eat meatloaf and stretch before cleaning up. Made sure to ice the knees. I think I would’ve any ways even if I didn’t lift with how warm it was.
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