Mobility Prep
Suited Deadlifts
No suit
135x2
225x2
315x2
405x2
Added Suit, Straps
460x1
515x1
570x3 PR+1 rep
520x3
520x3
520x3
Suited Deadlifts
No suit
135x2
225x2
315x2
405x2
Added Suit, Straps
460x1
515x1
570x3 PR+1 rep
520x3
520x3
520x3
14” Jack Stand Pulls (straps)
335x2
385x2
425x5
425x5
425x5
335x2
385x2
425x5
425x5
425x5
Heel Elevated Spanish Squats (3 second eccentrics, average band)
bw+15x12
bw+15x12
bw+15x12
bw+15x12
bw+15x12
bw+15x12
Band Assisted Nordic Curls/Ab Wheel
lbx8/bwx8
lbx8/bwx8
lbx8/bwx8
lbx8/bwx8
lbx8/bwx8
lbx8/bwx8
Quad Fallbacks (17” target)
bwx8
bwx8
bwx8
bwx8
bwx8
bwx8
Stretching
Comments: More training. I was a bit surprised with some of the things listed for today and others not too eyebrow raising. Hamstrings were still feeling those Nordic curl negatives. With the plan for today was to just get through things at the pace I could. Start of the session being movement prep. I wasn’t expecting this to be as tough as it ended up being. The band marches were nothing but the pairing of planks with dead bugs proved to be quite a core burner. I think at this point that my lower back has finally calmed down from what it was feeling from two weeks ago. Then on to the deadlift. I was expecting it to be suited work this week but I wasn’t expecting things to be this heavy. Plan here being doubles up to 405lbs and then put on suit after that for singles up to a top triple. Stipulation was to control the negatives on work up singles and then on subsequent down sets. I was torn between doing plate jumps and smaller jumps working up to the suited stuff. I figured on bigger jumps to kind of move things along after my core got roasted at the start. Adjusted the suit back to how I have it for training. It felt ridiculously tight on that first single. Top double was 570lbs. Essentially 50lbs more than what I did at the start of the suit work. This would be technically a PR for me as it would be an extra rep or 20lbs increase on my previous triple best. Reps felt good until the third one as that one felt like I was slowing down a good bit. Another rep there, maybe a really ugly two. Down sets with 50lbs less. This was going to be the really hard work. Advised to do them with controlled negatives. First set actually felt comfortable besides the suit. Second and third got tough. Rep, take a big breath and brace for the next rep. Really worked the lower back. Next thing was to do block pulls. Lower weight, no suit and back to 14” height. More to get used to this height since August contest has this height. These felt really easy. These were very comfortable. So the deadlift portion of the workout was done and it was on the to the goofy shit. So next was Spanish squats. I’ve heard of these and I tried them before when I was trying to do stuff in January and February when my right knee was a mess. But they weren’t being done right. I wasn’t staying upright. And that is difficult to do. So for this workout, plan was to do 3ct negatives with heels elevated for 3x12. I found that I needed quite a bit of band tension to anchor the lower legs in a way to keep shins perpendicular and stay upright. As well as a kettlebell for counterbalance. This was a bit of trial and error in securing all the anchor points. First set I realized that I needed to anchor the heel board. Second set realized I needed to add more weight to the anchor system for the band as it was moving it and I had to take a brief break to adjust it. Third set I got a little off balance at the beginning. This definitely has a learning curve to it and these were quite challenging. I could feel the knees getting pulled with the balance and distraction band. So the next part of the workout was a superset. First part being band assisted Nordic leg curls and then ab wheel. 3x8 for each. Ab wheel was not going to be a problem. I know how to do these and I’ve done several reps of these in the past. The difficult part was going to be the nords. First part was figuring out how to anchor myself. Required my jack stands, yoke and about 1000lbs. So that worked out. Then needed to figure out band tension. After trying a few combinations, eventually settled on using light bands that allowed me to get down and up. In the past, I’ve been so weak in the hamstrings that the assistance I need to even get down is so much that I have to actually fight it to get it to go down. Ab wheel was quite easy. Nords were really tough and my hamstrings were just getting ripped apart. Hamstrings will have to adapt to survive this cycle with how things are going. Last item for the session was more of the quad fallbacks. Same as last week with it being 3x8. Knowing what to expect made me a bit more prepared for this as far as the discomfort. First set felt similar to how it had felt last week. Second set actually felt really good. Third set was about a mix between the first and second. I expect that these will be progressing from here. Cooked up dinner and put all the weights away before eating. Stretched and then iced my knees before bed.
Comments: More training. I was a bit surprised with some of the things listed for today and others not too eyebrow raising. Hamstrings were still feeling those Nordic curl negatives. With the plan for today was to just get through things at the pace I could. Start of the session being movement prep. I wasn’t expecting this to be as tough as it ended up being. The band marches were nothing but the pairing of planks with dead bugs proved to be quite a core burner. I think at this point that my lower back has finally calmed down from what it was feeling from two weeks ago. Then on to the deadlift. I was expecting it to be suited work this week but I wasn’t expecting things to be this heavy. Plan here being doubles up to 405lbs and then put on suit after that for singles up to a top triple. Stipulation was to control the negatives on work up singles and then on subsequent down sets. I was torn between doing plate jumps and smaller jumps working up to the suited stuff. I figured on bigger jumps to kind of move things along after my core got roasted at the start. Adjusted the suit back to how I have it for training. It felt ridiculously tight on that first single. Top double was 570lbs. Essentially 50lbs more than what I did at the start of the suit work. This would be technically a PR for me as it would be an extra rep or 20lbs increase on my previous triple best. Reps felt good until the third one as that one felt like I was slowing down a good bit. Another rep there, maybe a really ugly two. Down sets with 50lbs less. This was going to be the really hard work. Advised to do them with controlled negatives. First set actually felt comfortable besides the suit. Second and third got tough. Rep, take a big breath and brace for the next rep. Really worked the lower back. Next thing was to do block pulls. Lower weight, no suit and back to 14” height. More to get used to this height since August contest has this height. These felt really easy. These were very comfortable. So the deadlift portion of the workout was done and it was on the to the goofy shit. So next was Spanish squats. I’ve heard of these and I tried them before when I was trying to do stuff in January and February when my right knee was a mess. But they weren’t being done right. I wasn’t staying upright. And that is difficult to do. So for this workout, plan was to do 3ct negatives with heels elevated for 3x12. I found that I needed quite a bit of band tension to anchor the lower legs in a way to keep shins perpendicular and stay upright. As well as a kettlebell for counterbalance. This was a bit of trial and error in securing all the anchor points. First set I realized that I needed to anchor the heel board. Second set realized I needed to add more weight to the anchor system for the band as it was moving it and I had to take a brief break to adjust it. Third set I got a little off balance at the beginning. This definitely has a learning curve to it and these were quite challenging. I could feel the knees getting pulled with the balance and distraction band. So the next part of the workout was a superset. First part being band assisted Nordic leg curls and then ab wheel. 3x8 for each. Ab wheel was not going to be a problem. I know how to do these and I’ve done several reps of these in the past. The difficult part was going to be the nords. First part was figuring out how to anchor myself. Required my jack stands, yoke and about 1000lbs. So that worked out. Then needed to figure out band tension. After trying a few combinations, eventually settled on using light bands that allowed me to get down and up. In the past, I’ve been so weak in the hamstrings that the assistance I need to even get down is so much that I have to actually fight it to get it to go down. Ab wheel was quite easy. Nords were really tough and my hamstrings were just getting ripped apart. Hamstrings will have to adapt to survive this cycle with how things are going. Last item for the session was more of the quad fallbacks. Same as last week with it being 3x8. Knowing what to expect made me a bit more prepared for this as far as the discomfort. First set felt similar to how it had felt last week. Second set actually felt really good. Third set was about a mix between the first and second. I expect that these will be progressing from here. Cooked up dinner and put all the weights away before eating. Stretched and then iced my knees before bed.
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