Mobility Prep
Paused Deadlifts (2 second mid-shin, beltless)
145x3
195x3
245x3
295x3
295x3
295x3
295x3
145x3
195x3
245x3
295x3
295x3
295x3
295x3
Paused Romanian Deadlifts (2 seconds, straps, beltless)
155x5
205x5
245x3
295x3
335x3
375x12
315x12
315x12
155x5
205x5
245x3
295x3
335x3
375x12
315x12
315x12
Front Foot Elevated Split Squats (4”)
bwx10/10
bw+10x10/10
bw+20x10/10
bw+30x10/10
bwx10/10
bw+10x10/10
bw+20x10/10
bw+30x10/10
Paused Copenhagen Plank Lifts (1 second, long holds last rep)
bwx12/12 (20 seconds)
bwx12/12 (15 seconds)
bwx12/12 (10 seconds)
bwx12/12 (20 seconds)
bwx12/12 (15 seconds)
bwx12/12 (10 seconds)
Paused Standing Band Hip Adductions (1 second)/Hanging L-Sits/Single Leg Safety Squat Bar Seated Calf Raises (0-3-0-3 tempo)
lbx20/20 – bw+20x20 seconds – 85x20/20
lbx20/20 – bw+20x20 seconds – 85x20/20
lbx20/20 – bw+20x20 seconds – 85x20/20
lbx20/20 – bw+20x20 seconds – 85x20/20
Stretching
Comments: A little cautious with things as I wasn’t sure if I was going to be feeling off like the day before with the irritability. Other than my triceps yesterday I felt good. I think I felt a little better recognizing that. Mobility warm-ups are good. Still have the tendon thing in the left leg. Just got to keep working things slowly for that, I guess. Avoid things that irritate it and tolerate what I can. So change up here with having pulls from the floor again. I needed a little bit of a break from them as they can wear me down and I was feeling beat on deadlifts after last training cycle. Only 50% with pauses for triples. No belt. I was allowed straps but I figured this was so light and with the paused pulls it wasn’t as much a problem with this kind of weight breaking off the floor or holding on. Didn’t feel quite right at the start but once I got to over two plates it started to feel crisp. These felt good form wise. Didn’t feel taxing. Right forearm was a little tense about halfway in. Not sure why. Not painful. But I wasn’t doing any other holding things really the rest of the workout. So from there on to rdls. No more eternity eccentrics and normal grip again. No belt but straps ok. Doing 2 second pauses on these. I wasn’t too sure what that would be as far as working weight as it has been a good long while since I’ve done off season with these present. I just recall it was around 335lbs or so. So my intent was to aim for that with the planned weight being something that I had 2RIR on 10-12 reps. Feel so much easier than the long eccentrics and the wide grip. Felt mechanical with these which is a good feeling. I probably could’ve done another 10lbs and still be within the parameters of the day. Dropped down to 315lbs for 2x12. Another change after that was return of FFE split squats. Only done them once I what to say last cycle when I was having the knee tendonitis real bad (where I went and got x-rays). Don’t quite have the same setup as at the gym so the step I had to elevate was 4” compared to 2”. I was not instructed to do long pauses this time around, just work at comfortable pace and weight range with slight pause. Work on getting the knee over the toe and keeping upright torso. I was also advised to start with bodyweight and adjust accordingly. I wasn’t sure how these would go but I found I didn’t need to do as much mobility stuff like I did for the walking lunges to get ready. Bodyweight was easy but adding weight on these kinds of things can be tricky. Still seemed easy enough going up 10lbs a set. Holding the weight in my hands did seem to make balance a little trickier. May see about using the back pack for next time. The copenhagen stuff was next. Same plan as last week but actually did it. 3x12. Holds on the last rep of each set. I managed to get better times overall this week compared to last. 20,15,10 vs 15,10,10. So last thing of the session was the previous superset but now with the seated calf raises added so it was now a triset. With the different things going on for each, I knew and accepted that it wasn’t going to one of those exercise sequences that flowed together. Only two runs this time. So first part being the hip adductions. Advised to do 15-20 reps. I felt that the light bands would still work here and they did. The next thing was the hanging l-sits. 20 seconds and it was strongly suggested I add weight to these. So I finally used those 10lbs ankle weights I got for their actual purpose. Holy hell was that tough. 20 seconds felt like my limit here. Lower abs working hard and my quads and hips trying to not cramp up. Then it was the seated calf raises. Stuck with the weight from last week with the goal of trying to get 20 reps. It took a bit of time to set things up so that the down time between them was minimal as well as repeating things. Second go I feel like things felt better for the most part. Like the hang felt like it wasn’t so bad or sudden. Still really tough. It had gotten pretty late so I just left the equipment out for the next day. I had ordered Neato Burrito before they closed at 6:00PM in my oven that I had bought for how good I felt on deadlifting as a reward haha. So ate my recovery burritos and stretched. Iced knees before bed.
Comments: A little cautious with things as I wasn’t sure if I was going to be feeling off like the day before with the irritability. Other than my triceps yesterday I felt good. I think I felt a little better recognizing that. Mobility warm-ups are good. Still have the tendon thing in the left leg. Just got to keep working things slowly for that, I guess. Avoid things that irritate it and tolerate what I can. So change up here with having pulls from the floor again. I needed a little bit of a break from them as they can wear me down and I was feeling beat on deadlifts after last training cycle. Only 50% with pauses for triples. No belt. I was allowed straps but I figured this was so light and with the paused pulls it wasn’t as much a problem with this kind of weight breaking off the floor or holding on. Didn’t feel quite right at the start but once I got to over two plates it started to feel crisp. These felt good form wise. Didn’t feel taxing. Right forearm was a little tense about halfway in. Not sure why. Not painful. But I wasn’t doing any other holding things really the rest of the workout. So from there on to rdls. No more eternity eccentrics and normal grip again. No belt but straps ok. Doing 2 second pauses on these. I wasn’t too sure what that would be as far as working weight as it has been a good long while since I’ve done off season with these present. I just recall it was around 335lbs or so. So my intent was to aim for that with the planned weight being something that I had 2RIR on 10-12 reps. Feel so much easier than the long eccentrics and the wide grip. Felt mechanical with these which is a good feeling. I probably could’ve done another 10lbs and still be within the parameters of the day. Dropped down to 315lbs for 2x12. Another change after that was return of FFE split squats. Only done them once I what to say last cycle when I was having the knee tendonitis real bad (where I went and got x-rays). Don’t quite have the same setup as at the gym so the step I had to elevate was 4” compared to 2”. I was not instructed to do long pauses this time around, just work at comfortable pace and weight range with slight pause. Work on getting the knee over the toe and keeping upright torso. I was also advised to start with bodyweight and adjust accordingly. I wasn’t sure how these would go but I found I didn’t need to do as much mobility stuff like I did for the walking lunges to get ready. Bodyweight was easy but adding weight on these kinds of things can be tricky. Still seemed easy enough going up 10lbs a set. Holding the weight in my hands did seem to make balance a little trickier. May see about using the back pack for next time. The copenhagen stuff was next. Same plan as last week but actually did it. 3x12. Holds on the last rep of each set. I managed to get better times overall this week compared to last. 20,15,10 vs 15,10,10. So last thing of the session was the previous superset but now with the seated calf raises added so it was now a triset. With the different things going on for each, I knew and accepted that it wasn’t going to one of those exercise sequences that flowed together. Only two runs this time. So first part being the hip adductions. Advised to do 15-20 reps. I felt that the light bands would still work here and they did. The next thing was the hanging l-sits. 20 seconds and it was strongly suggested I add weight to these. So I finally used those 10lbs ankle weights I got for their actual purpose. Holy hell was that tough. 20 seconds felt like my limit here. Lower abs working hard and my quads and hips trying to not cramp up. Then it was the seated calf raises. Stuck with the weight from last week with the goal of trying to get 20 reps. It took a bit of time to set things up so that the down time between them was minimal as well as repeating things. Second go I feel like things felt better for the most part. Like the hang felt like it wasn’t so bad or sudden. Still really tough. It had gotten pretty late so I just left the equipment out for the next day. I had ordered Neato Burrito before they closed at 6:00PM in my oven that I had bought for how good I felt on deadlifting as a reward haha. So ate my recovery burritos and stretched. Iced knees before bed.
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