Mobility Prep
Wide Grip Romanian Deadlifts (5 seconds negative, straps, no hard belt)
45x5
95x5
135x5
185x3
225x3
275x3
325x8
325x8
295x13
45x5
95x5
135x5
185x3
225x3
275x3
325x8
325x8
295x13
Safety Squat Bar Zercher Squats
65x5
115x5
155x5
205x10
205x10
205x13
115x5
155x5
205x10
205x10
205x13
Walking Lunges
bwx15/15
bwx15/15
bwx15/15
bwx15/15
Paused Copenhagen Plank Lifts (1 second, long holds last rep)
bwx10/10 (15 seconds)
bwx10/10 (10 seconds)
bwx10/10 (10 seconds)
bwx10/10 (15 seconds)
bwx10/10 (10 seconds)
bwx10/10 (10 seconds)
Paused Standing Band Hip Adductions (1 second)/Hanging L-Sits
lbx15/15 – bwx30 seconds
lbx15/15 – bwx30 seconds
lbx15/15 – bwx30 seconds
lbx15/15 – bwx30 seconds
lbx15/15 – bwx30 seconds
lbx15/15 – bwx30 seconds
Single Leg Safety Squat Bar Seated Calf Raises (0-3-0-3 tempo)
65x3/3
85x18/18
85x17/17
65x3/3
85x18/18
85x17/17
Stretching
Comments: Hoping that this workout won’t take as long as last week now that I know a bit about how things are going to play out. Trying to keep focused on work and training. Mobility warm-ups are good. Still have the tendon thing in the left leg. Wide grip rdls with 5 second eccentrics and brief pauses again. Now it was supposed to be normal grip this week and last on these but I misread things and did them wide grip last week. Since this week was based off of those numbers, I stuck to wide grip again. This is the last week of these particular pulls so it works out. Feeling pretty good as far as upper body. Lower body and lower back were certainly feeling fatigue but not bad. Top weight felt decent with reps in the tank but I could tell these were tough by the end. Rep set was with 30lbs less. I had a feeling that I’d be around 15 reps. I chalked up my hands to keep the straps and hands secure. I may need to rephrase as it is grip but it is mostly the upper back and forearms getting fatigued, with the upper back wearing down so that it is more burden on the grip and forearms. Lower body was feeling fatigue as well at this point as well as my ability to keep a brace. I’m actually not 100% certain if I did 13 or 14 reps but will never know as I forgot to record that set. I thought I had when I was applying chalk but I guess not. From there it was on to the zercher squats. This time doing working sets with 205lbs for all of them. 2x10 and then max reps leaving several in the tank. I was advised to adjust the weight if I felt it was too light and I’d do over 15 reps with several in the tank. That wasn’t going to be a problem. The weight may not be heavy but these are lung busters for me and doing several sets with the top weight from last week was taxing. Especially trying to keep to 2 minutes rests. I’m not really in real squat for higher rep shape. It has been mostly 3’s and 5’s. No belt. Controlled movement. Trying to not cheat the movement like I know I can to move a lot of weight. That isn’t the point or intent. This is to work and have quality of movement. Trying to make this more automatic as opposed to being like two actions. Trying really hard to control the bar with my upper body and back to adjust as I sink into the hole to keep from having it rest on my thighs. I was really getting out of breath on these. Kind of fatigued from the reps rather than the weight if that makes sense. Into the streets for lunges. All the lights and caution stuff as per usual. Really needed it with the fall back an hour stuff as it is darker out. These were adjusted to be just two sets but 30 steps total per set as opposed to 24 steps. Makes a difference. Trying to control and lengthen the strides. Getting a little winded from these too. Dang it, thought I was better than this with my conditioning. Into the garage for the copenhagen stuff. I messed up on these. See they were to be 1ct holds and doing 3x12 with a long hold on the last rep of each set (RPE 8, whatever that would be for a hold). I misread it to be 3x10. I still feel that this was enough difficulty and it was for me. Just need to remember to do it right next time. Superset of standing band hip adductions and hanging l-sits again. These weren’t quicker or I should say smoother this time. There was a bit of a break between the supersets last week as I was still adjusting to the shorter period (as I was getting some rest going to the patio and back). Cut down on the rest to a minimum here (none between 1st and 2nd set, maybe 30 seconds for the last set). I increased the band tension for the adductions to a light band. I thought that might have been a bit much but it felt good so I went for it. Last thing for the evening was again the single leg seated calf raises. These weren’t as bad with the changes made as far as a time suck. Tempo inverted but reduced from 5 to 3. I was advised to go heavier and I should be able to with the reduced hold times. I was advised to try an axle in the rack as plates were going to become cumbersome. I figured that the ssb would work great with the padding, the camber and the sides for the leg. Worked great. I started with the left side as I thought that was the weaker side. I may have been wrong. It would appear that my left side for seated work has less endurance but is constant regardless of the weight. The fatigue factor with the 45lbs last week vs the 85lbs this week was about the same. Right side definitely struggling some with the increased weight. But I made it work. Put stuff away and ate dinner before stretching.
Comments: Hoping that this workout won’t take as long as last week now that I know a bit about how things are going to play out. Trying to keep focused on work and training. Mobility warm-ups are good. Still have the tendon thing in the left leg. Wide grip rdls with 5 second eccentrics and brief pauses again. Now it was supposed to be normal grip this week and last on these but I misread things and did them wide grip last week. Since this week was based off of those numbers, I stuck to wide grip again. This is the last week of these particular pulls so it works out. Feeling pretty good as far as upper body. Lower body and lower back were certainly feeling fatigue but not bad. Top weight felt decent with reps in the tank but I could tell these were tough by the end. Rep set was with 30lbs less. I had a feeling that I’d be around 15 reps. I chalked up my hands to keep the straps and hands secure. I may need to rephrase as it is grip but it is mostly the upper back and forearms getting fatigued, with the upper back wearing down so that it is more burden on the grip and forearms. Lower body was feeling fatigue as well at this point as well as my ability to keep a brace. I’m actually not 100% certain if I did 13 or 14 reps but will never know as I forgot to record that set. I thought I had when I was applying chalk but I guess not. From there it was on to the zercher squats. This time doing working sets with 205lbs for all of them. 2x10 and then max reps leaving several in the tank. I was advised to adjust the weight if I felt it was too light and I’d do over 15 reps with several in the tank. That wasn’t going to be a problem. The weight may not be heavy but these are lung busters for me and doing several sets with the top weight from last week was taxing. Especially trying to keep to 2 minutes rests. I’m not really in real squat for higher rep shape. It has been mostly 3’s and 5’s. No belt. Controlled movement. Trying to not cheat the movement like I know I can to move a lot of weight. That isn’t the point or intent. This is to work and have quality of movement. Trying to make this more automatic as opposed to being like two actions. Trying really hard to control the bar with my upper body and back to adjust as I sink into the hole to keep from having it rest on my thighs. I was really getting out of breath on these. Kind of fatigued from the reps rather than the weight if that makes sense. Into the streets for lunges. All the lights and caution stuff as per usual. Really needed it with the fall back an hour stuff as it is darker out. These were adjusted to be just two sets but 30 steps total per set as opposed to 24 steps. Makes a difference. Trying to control and lengthen the strides. Getting a little winded from these too. Dang it, thought I was better than this with my conditioning. Into the garage for the copenhagen stuff. I messed up on these. See they were to be 1ct holds and doing 3x12 with a long hold on the last rep of each set (RPE 8, whatever that would be for a hold). I misread it to be 3x10. I still feel that this was enough difficulty and it was for me. Just need to remember to do it right next time. Superset of standing band hip adductions and hanging l-sits again. These weren’t quicker or I should say smoother this time. There was a bit of a break between the supersets last week as I was still adjusting to the shorter period (as I was getting some rest going to the patio and back). Cut down on the rest to a minimum here (none between 1st and 2nd set, maybe 30 seconds for the last set). I increased the band tension for the adductions to a light band. I thought that might have been a bit much but it felt good so I went for it. Last thing for the evening was again the single leg seated calf raises. These weren’t as bad with the changes made as far as a time suck. Tempo inverted but reduced from 5 to 3. I was advised to go heavier and I should be able to with the reduced hold times. I was advised to try an axle in the rack as plates were going to become cumbersome. I figured that the ssb would work great with the padding, the camber and the sides for the leg. Worked great. I started with the left side as I thought that was the weaker side. I may have been wrong. It would appear that my left side for seated work has less endurance but is constant regardless of the weight. The fatigue factor with the 45lbs last week vs the 85lbs this week was about the same. Right side definitely struggling some with the increased weight. But I made it work. Put stuff away and ate dinner before stretching.
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