Mobility Prep
Safety Squat Bar Squats (3 second eccentrics, beltless)
65x3
115x3
165x3
205x3
245x3
295x3
343x3
343x3
343x3
343x3
343x3
Safety Squat Bar Squats (3 second eccentrics, beltless)
65x3
115x3
165x3
205x3
245x3
295x3
343x3
343x3
343x3
343x3
343x3
Paused 7” Jack Stand Spud Harness Pulls (4” off the floor, 2 seconds)
155x2
245x2
335x2
425x2
425x3
425x3
425x3
425x3
425x3
155x2
245x2
335x2
425x2
425x3
425x3
425x3
425x3
425x3
Safety Squat Bar Step Ups (14”)
65x5/5
115x5/5
165x15/15
165x15/15
165x15/15
65x5/5
115x5/5
165x15/15
165x15/15
165x15/15
Band Assisted Nordic Curls/Hollow Holds
lbx16 PR+2 reps/bwx30 seconds
lbx15/bwx30 seconds
lbx13/bwx30 seconds
lbx16 PR+2 reps/bwx30 seconds
lbx15/bwx30 seconds
lbx13/bwx30 seconds
Paused Seated Band Hamstring Curl (3 seconds holds)
lb’sx25 PR+2 reps
lb’sx20
lb’sx25 PR+2 reps
lb’sx20
Sissy Squats
bwx5
bwx5
bwx5
bwx5
Quad Fallbacks (12” target)
bwx8
bwx8
bwx8
bwx8
Sled Drag Work
255x7 minutes
255x7 minutes
Stretching
Comments: Longer workout the day before and quite a bit of stiffness/soreness in the left shoulder. I mean, kind of expected coming back to things hard like that. Some added stress with work stuff and having issues with my video editing software that is taking me hours and lots of repeated effort to get my training videos ready. It’s time I don’t have but need to make sure I got videos for review. Same mobility stuff as last few weeks. Had all the fans going. Car was still outside from the day before as I had stuff left out. I was going to need to have stuff for this workout so figured I’d do that. Workout started off with ssb squats. Still beltess but no more pauses. This time 5x3 with accentuated negatives. I was given the option to do 70% straight weight or 65% with 10-15% of bands. While slowing down to fight the bands is appealing, I felt it was important that I did more weight at the bottom of the lift. Been hammering the top with those box squats a good bit with heavy weights. The slowed down lifts are a lot less taxing than the paused lifts. And kinder on the knees I think. Trying to do these without relaxing and bouncing off my calves. A little tricky getting things moving normal speed again. Right knee was the one complaining today. Some reps it was loud and others not at all. Moved on from there to harness pulls. I had thought I’d not see them this week with the all clear but that is ok. From a deficit and with the pauses off the floor. I didn’t respect this. Partly because I wanted to do deadlifts again. Getting anxious now. And also because the weight felt like nothing when I did these two weeks ago and I had gone up 20lbs over recommended. This time it was same thing with 20lbs more than last time. I decided to do plate jumps because I figured I knew what I was doing and I should be plenty warm from squats. Wrong. Those kind of jumps felt rough. I ended up doing only a double on my first set with 425lbs as I was so used to doing doubles warming up for it. Probably for the best that I did that after taking those big jumps as after that set, I feel the ego was gone and I pulled those like they should be done. They didn’t feel super easy but they were comfortable. Could feel my lower back getting worked on these. Step ups followed. Again being 3x15. I figured I could do 165lbs on these after last week. I changed my approach a little here. One is I took 50lbs jumps but did more reps to warm up. Second was treating each side as a set. I felt this let me push these a bit harder. When I felt fatigue, slowing down or just general achiness in the knees, I did that box crushing visual to power on. Superset of band assisted Nordic curls with the hollow holds again and taking big breaks between the supersets. Rest up and push the reps. I was advised that is I got +12 reps on all sets, there would be a change for next time. So now I had numbers. But just because the goal was that, didn’t mean I wasn’t going to near failure on every set. That first set for whatever reason, feels the toughest at the start but I do the most reps. I feel better at the beginning on the other sets but then they get tough. Hollow holds just kind of there for the moment. I can load my arms but I wasn’t sure if I should deviate at this time. Band leg curls again with holds after that. Trying to beat the reps from last time. I was told that I may not do that with the extra effort and reps on the Nordic curls. Kind of took it as a challenge. These didn’t cause my legs to feel like they were going to cramp up as hard this time around. Managed to improve the reps to get both sets into the 20’s with reps to spare. The next exercise was new for me. Sissy squats. Just bw for 2x5 with scaling as needed. I think this was to see if these worked for me or were better than the quad fallbacks. I’d say no and I hope I never have to do these again. My knees hated these. Especially my right one. I’d not do another set of them, even if I was told to with how they felt. That sensation and discomfort in the right knee I don’t want to repeat. Hoping I just irritated some stuff and it will calm down. After this was quad fallbacks. Reduced to 2x8 with bodyweight. Knees didn’t feel like Saturday where they were sore and achy but my right knee was not thrilled with doing these. I don’t think I can go any lower honestly. Hoping that this kind of undid what I did with the sissy squats. Last bit of the night was sled work again. It was really dark out. I had been worried that the coming rain fall from Ida was going to rain me out. It was supposed to be here at 4:00PM but here it was at 8:00PM and nothing happening. Reduced weight but longer time doing the drag. I was again hoping this would help with the knees. Left stuff in the garage after I was done to worry about tomorrow (as the weather seemed to indicate I’d be rained in good tomorrow). Ate a big dinner, stretched and iced my right knee. Hoping sleep and recovery stuff will calm it down. It doesn’t seem to keep me from doing things at the moment.
Comments: Longer workout the day before and quite a bit of stiffness/soreness in the left shoulder. I mean, kind of expected coming back to things hard like that. Some added stress with work stuff and having issues with my video editing software that is taking me hours and lots of repeated effort to get my training videos ready. It’s time I don’t have but need to make sure I got videos for review. Same mobility stuff as last few weeks. Had all the fans going. Car was still outside from the day before as I had stuff left out. I was going to need to have stuff for this workout so figured I’d do that. Workout started off with ssb squats. Still beltess but no more pauses. This time 5x3 with accentuated negatives. I was given the option to do 70% straight weight or 65% with 10-15% of bands. While slowing down to fight the bands is appealing, I felt it was important that I did more weight at the bottom of the lift. Been hammering the top with those box squats a good bit with heavy weights. The slowed down lifts are a lot less taxing than the paused lifts. And kinder on the knees I think. Trying to do these without relaxing and bouncing off my calves. A little tricky getting things moving normal speed again. Right knee was the one complaining today. Some reps it was loud and others not at all. Moved on from there to harness pulls. I had thought I’d not see them this week with the all clear but that is ok. From a deficit and with the pauses off the floor. I didn’t respect this. Partly because I wanted to do deadlifts again. Getting anxious now. And also because the weight felt like nothing when I did these two weeks ago and I had gone up 20lbs over recommended. This time it was same thing with 20lbs more than last time. I decided to do plate jumps because I figured I knew what I was doing and I should be plenty warm from squats. Wrong. Those kind of jumps felt rough. I ended up doing only a double on my first set with 425lbs as I was so used to doing doubles warming up for it. Probably for the best that I did that after taking those big jumps as after that set, I feel the ego was gone and I pulled those like they should be done. They didn’t feel super easy but they were comfortable. Could feel my lower back getting worked on these. Step ups followed. Again being 3x15. I figured I could do 165lbs on these after last week. I changed my approach a little here. One is I took 50lbs jumps but did more reps to warm up. Second was treating each side as a set. I felt this let me push these a bit harder. When I felt fatigue, slowing down or just general achiness in the knees, I did that box crushing visual to power on. Superset of band assisted Nordic curls with the hollow holds again and taking big breaks between the supersets. Rest up and push the reps. I was advised that is I got +12 reps on all sets, there would be a change for next time. So now I had numbers. But just because the goal was that, didn’t mean I wasn’t going to near failure on every set. That first set for whatever reason, feels the toughest at the start but I do the most reps. I feel better at the beginning on the other sets but then they get tough. Hollow holds just kind of there for the moment. I can load my arms but I wasn’t sure if I should deviate at this time. Band leg curls again with holds after that. Trying to beat the reps from last time. I was told that I may not do that with the extra effort and reps on the Nordic curls. Kind of took it as a challenge. These didn’t cause my legs to feel like they were going to cramp up as hard this time around. Managed to improve the reps to get both sets into the 20’s with reps to spare. The next exercise was new for me. Sissy squats. Just bw for 2x5 with scaling as needed. I think this was to see if these worked for me or were better than the quad fallbacks. I’d say no and I hope I never have to do these again. My knees hated these. Especially my right one. I’d not do another set of them, even if I was told to with how they felt. That sensation and discomfort in the right knee I don’t want to repeat. Hoping I just irritated some stuff and it will calm down. After this was quad fallbacks. Reduced to 2x8 with bodyweight. Knees didn’t feel like Saturday where they were sore and achy but my right knee was not thrilled with doing these. I don’t think I can go any lower honestly. Hoping that this kind of undid what I did with the sissy squats. Last bit of the night was sled work again. It was really dark out. I had been worried that the coming rain fall from Ida was going to rain me out. It was supposed to be here at 4:00PM but here it was at 8:00PM and nothing happening. Reduced weight but longer time doing the drag. I was again hoping this would help with the knees. Left stuff in the garage after I was done to worry about tomorrow (as the weather seemed to indicate I’d be rained in good tomorrow). Ate a big dinner, stretched and iced my right knee. Hoping sleep and recovery stuff will calm it down. It doesn’t seem to keep me from doing things at the moment.
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