Mobility Prep
Paused Deadlifts (3 seconds below knees)
155x2
205x2
245x2
295x1
345x1
Added Straps
395x2
395x2
395x2
395x2
395x2
Paused Deadlifts (3 seconds below knees)
155x2
205x2
245x2
295x1
345x1
Added Straps
395x2
395x2
395x2
395x2
395x2
12” Jack Stand Pulls
315x1
365x1
415x1
Added Straps
470x3
470x3
470x3
315x1
365x1
415x1
Added Straps
470x3
470x3
470x3
Hatfield Bulgarian Split Squats
bwx3/3
65x3/3
115x3/3
155x3/3
205x1
bwx3/3
65x3/3
115x3/3
155x3/3
205x1
Lying Band Hamstring Curls/Standing Banded Abs/Standing Safety Squat Bar Calf Raises (0-3-0-3 tempo)
lbx25/abx25/65x15
lbx25/abx25/65x15
lbx25/abx25/65x15
lbx25/abx25/65x15
Stretching
Comments: Well this was a day. Things started out fine enough. I had decided during the day to move the squat rack into the garage so I didn’t have to worry about potential thunderstorms during parts of the workout and so I could keep the fans in one spot and not have to bother with moving them. Possibly keep things cooler in the garage with the fans vs being outside. Truncated movement prep again. Felt ok. Pause deadlifts again. Doing five doubles with 2-3 ct hold right below my knees. I was advised to do 15lbs more than I did last time. Feeling ok. I elected no hard belt again despite getting to be just under 400lbs. Part of it thinking that this lets me get a little more core work since that gets missed with the suit work. These felt pretty good but not as crisp and easy as last time. But it is more weight. These felt like I got better as I went though. From there, back to doing the block pulls. Only doing 3x3 with 470lbs. Granted, most weight done without a suit on this height. I was advised to not yank the bar and brace to break. It has been a little bit since I did these (and last time was with a suit) so these felt a little heavy for me but they still moved well. I was a little worried I’d be feeling my biceps on these but I didn’t so that was good. I could’ve done the reps no problem here. Then the good times stopped. The planned next exercise was Bulgarian split squats with the ssb but doing them hatfield squat style (using rack to stay upright and assist). I’ve been curious about trying these and see what kind of overload I could do here. But my left leg wasn’t cooperating. Literally just my bodyweight I was feeling that same weakness issue from Saturday that I had on the pause squats. No pain, just my strength would leave me and I couldn’t control or slow the descent. I had no issues with my right leg. I put on an adjustable knee brace and that seemed to help to a point. But when I finally felt I had gotten to a weight that would be working weight, my knee went on me and I stopped there. No pain, no instability, just my knee was just going on me. I was worried as this isn’t normal. I had thought it was nothing on Saturday after I was still able to do everything after the squats and then I had no issues doing anything the following days. Had to fight my brain from going into freakout mode and drove to the orthopedic injury clinic ASAP (they were closing in less than 40 minutes). First time getting x-rays on my knee. Nothing showing up (other than a very tiny bone spur) as being at issue with my bones and the PA found no painful or overly lax ROM manipulating the knee and ankle. No PT or meds, have to wait for MRI at the end of the month. Possibility of a stretched ACL and/or torn meniscus but generally I should be in a fair amount of pain from that. Didn’t really have any answers for me as nothing to really say until MRI is done and results reviewed. Said I could keep training but not do things that put me in that position and to think about wearing knee wraps (as he said that was going to be better than any brace they’d give me). Since it didn’t sound so bad and the rest of the workout didn’t put me in a compromising position, I got back home and proceeded to do the rest of the workout. The last part of the workout was hamstring and calf superset with abdominal work between. I figured that I could up the band tension a good bit on the abdominals and increase the band tension on the hamstrings since I didn’t do a bunch of single leg squats beforehand. The calf raise portion is still the toughest part. Other than that, not bad. I didn’t feel motivated to put stuff away (it was all in the garage) and it was really late so I wanted to just eat a big dinner and then stretch. However, looking up what I was told might be the issue with my knee didn’t help my anxiety one bit. Trying to keep focused on what is good, what has been good. But I seem hellbent on focusing on a negative and ruining things. Hopefully I lose some of this anxiety and emotional baggage during the night.
Comments: Well this was a day. Things started out fine enough. I had decided during the day to move the squat rack into the garage so I didn’t have to worry about potential thunderstorms during parts of the workout and so I could keep the fans in one spot and not have to bother with moving them. Possibly keep things cooler in the garage with the fans vs being outside. Truncated movement prep again. Felt ok. Pause deadlifts again. Doing five doubles with 2-3 ct hold right below my knees. I was advised to do 15lbs more than I did last time. Feeling ok. I elected no hard belt again despite getting to be just under 400lbs. Part of it thinking that this lets me get a little more core work since that gets missed with the suit work. These felt pretty good but not as crisp and easy as last time. But it is more weight. These felt like I got better as I went though. From there, back to doing the block pulls. Only doing 3x3 with 470lbs. Granted, most weight done without a suit on this height. I was advised to not yank the bar and brace to break. It has been a little bit since I did these (and last time was with a suit) so these felt a little heavy for me but they still moved well. I was a little worried I’d be feeling my biceps on these but I didn’t so that was good. I could’ve done the reps no problem here. Then the good times stopped. The planned next exercise was Bulgarian split squats with the ssb but doing them hatfield squat style (using rack to stay upright and assist). I’ve been curious about trying these and see what kind of overload I could do here. But my left leg wasn’t cooperating. Literally just my bodyweight I was feeling that same weakness issue from Saturday that I had on the pause squats. No pain, just my strength would leave me and I couldn’t control or slow the descent. I had no issues with my right leg. I put on an adjustable knee brace and that seemed to help to a point. But when I finally felt I had gotten to a weight that would be working weight, my knee went on me and I stopped there. No pain, no instability, just my knee was just going on me. I was worried as this isn’t normal. I had thought it was nothing on Saturday after I was still able to do everything after the squats and then I had no issues doing anything the following days. Had to fight my brain from going into freakout mode and drove to the orthopedic injury clinic ASAP (they were closing in less than 40 minutes). First time getting x-rays on my knee. Nothing showing up (other than a very tiny bone spur) as being at issue with my bones and the PA found no painful or overly lax ROM manipulating the knee and ankle. No PT or meds, have to wait for MRI at the end of the month. Possibility of a stretched ACL and/or torn meniscus but generally I should be in a fair amount of pain from that. Didn’t really have any answers for me as nothing to really say until MRI is done and results reviewed. Said I could keep training but not do things that put me in that position and to think about wearing knee wraps (as he said that was going to be better than any brace they’d give me). Since it didn’t sound so bad and the rest of the workout didn’t put me in a compromising position, I got back home and proceeded to do the rest of the workout. The last part of the workout was hamstring and calf superset with abdominal work between. I figured that I could up the band tension a good bit on the abdominals and increase the band tension on the hamstrings since I didn’t do a bunch of single leg squats beforehand. The calf raise portion is still the toughest part. Other than that, not bad. I didn’t feel motivated to put stuff away (it was all in the garage) and it was really late so I wanted to just eat a big dinner and then stretch. However, looking up what I was told might be the issue with my knee didn’t help my anxiety one bit. Trying to keep focused on what is good, what has been good. But I seem hellbent on focusing on a negative and ruining things. Hopefully I lose some of this anxiety and emotional baggage during the night.
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