Mobility Prep
Paused Deadlifts (3 second mid-shin, beltless)
135x3
185x3
235x3
285x3
340x2
340x2
340x2
340x2
340x2
135x3
185x3
235x3
285x3
340x2
340x2
340x2
340x2
340x2
15” Axle Jack Stand Pulls (straps)
110x3
160x3
200x3
250x3
290x3
340x3
380x3
430x3
470x3
520x3
560x5
504x5
504x5
110x3
160x3
200x3
250x3
290x3
340x3
380x3
430x3
470x3
520x3
560x5
504x5
504x5
Paused Front Foot Elevated Split Squats (4”, 5 seconds)
bwx5/5
65x10/10
65x10/10
65x10/10
bwx5/5
65x10/10
65x10/10
65x10/10
Cossack Squats
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
Paused Ab Wheel (5 seconds)/Single Leg Safety Squat Bar Seated Calf Raises (0-3-0-3 tempo)
bwx12/110x15/15
bwx10/110x15/15
bwx8/110x15/15
bwx12/110x15/15
bwx10/110x15/15
bwx8/110x15/15
Stretching
Comments: So my neck was feeling better. Not 100% but improving. Which was good as today was going to involve deadlifts. Right knee was feeling decent. Mobility stuff same as it was last time. I just went with different band tension for the hamstring curls. Warm-ups off after that. Everything in the garage so things would be pretty warm once I was warm. So paused pulls to start off the heavy stuff. Plan being 5x2 with 3% more than what I did last time. Indication was to do 2-3ct hold at the shins and warm-up in triples. That extra second for each rep was tough. It wasn’t until I got to the top weight that I realized that I was allowed to use support gear for this exercise this week. Oops. Since I had gone this far and I didn’t feel it was a good idea to just toss stuff on without some adjustment I just went with beltless for this session. Still within capabilities that I can do these without straps and support gear without hindering the planned effect I think. Felt like stuff was feeling better as I went (other than grip haha). Axle pulls from 15” after that. Last week had been a breaking in situation. I was up to my own devices for warm-ups. For this session I was to work up in triples to a top set of 5 (RIR1-2) and then take off 10% for 2x5. I figured based off last week that minimum should be 520lbs but my hope was that 560lbs would be the true number I hit for today. Of course that being before my neck went off on me Monday morning. And without a lot of sets beforehand. But I figured that I don’t skip weights for warming up for my squatting that I shouldn’t for deadlifts at the moment. I’ve not done a ton of these as of late and most of my work had been with a suit in the past. Which I think at this point, I can probably match without now seeing how things went. Working on stance, trying to minimize my stroke. I don’t need as much of a stance compared to my pulls from the floor. I’m going against some big pullers at this show from who is signed up. Quarter-plate jumps. I knew at 2 reps that 520lb was too light and would go up. Thing is that it can feel heavy and the axle puts a lot of stress on lower back and posterior chain with it being out in front so much more vs barbell. I got set (after a ton of nervous burping) and pulled the planned weight. I knew I had this minus some disaster. I did feel the straps slipping on me on the last rep. I need to remind myself to really crank down the straps for axle with no knurling and to make sure they are chalked up both sides. Took weight off for the down sets. These were pretty darn tough after all the other reps and sets. No slippage issues here but I was feeling the lower back and everything else feeling tired. I know I’m getting better at bracing as I ended up cracking my back during one of my work up sets. I appear to be better off here then I thought I’d be. So next up was the FFE split squats. Indication was to do 3x10 this week and do 3-5ct holds and if I did all sets with 5ct to increase next time. So I asked if that meant to do the empty ssb for that this week and indication was sure if I felt it would be in parameters. So for my warm-ups, I felt that just one set was sufficient at bodyweight to prep as the weight isn’t a ton and it is more just getting used to the time in the hole on these. I kind of figured that doing more sets or reps would just exhaust me more than what I needed to perform here. And that appears to be correct as adding the weight felt only slightly tougher and I feel that I got more comfortable with things as the sets and reps went on. Knees even felt less complainy compared to last week on these. Cossack squats were next. Same as last week. Keeping these to just bodyweight until advised to otherwise. Keeping these as maintain status. Inner thighs are tight. They do have me slightly leery with the knee issues I’ve had since these were last in vogue in my training. Left knee is the one that gets the worst tendonitis feelings and the right knee that side just seems to not be smooth as there is that sensation of the leg feeling like it wants to give on me. I’m in control but I tend to be slower with that side to. Last thing was abs and calves. The ab wheel portion was the same as last week with it being total reps, increased to 30 reps and 5 seconds hold time per rep with 2RIR each of the “sets”. I already decided to aim for 12/10/8 as far as the reps to make things manageable. For the calf portion, 10lbs added to last week and aim to do 3x15 each side with the inverted tempo. Those abs felt harder this time. Like they were prefatigued. Which is a strong possibility considering the no belt pause pulls and then all the heavy axle stuff. So these became challenging quick. Seated calf work was almost active rest compared to that. Put stuff away and ate dinner before stretching. Iced my knees before bed.
Comments: So my neck was feeling better. Not 100% but improving. Which was good as today was going to involve deadlifts. Right knee was feeling decent. Mobility stuff same as it was last time. I just went with different band tension for the hamstring curls. Warm-ups off after that. Everything in the garage so things would be pretty warm once I was warm. So paused pulls to start off the heavy stuff. Plan being 5x2 with 3% more than what I did last time. Indication was to do 2-3ct hold at the shins and warm-up in triples. That extra second for each rep was tough. It wasn’t until I got to the top weight that I realized that I was allowed to use support gear for this exercise this week. Oops. Since I had gone this far and I didn’t feel it was a good idea to just toss stuff on without some adjustment I just went with beltless for this session. Still within capabilities that I can do these without straps and support gear without hindering the planned effect I think. Felt like stuff was feeling better as I went (other than grip haha). Axle pulls from 15” after that. Last week had been a breaking in situation. I was up to my own devices for warm-ups. For this session I was to work up in triples to a top set of 5 (RIR1-2) and then take off 10% for 2x5. I figured based off last week that minimum should be 520lbs but my hope was that 560lbs would be the true number I hit for today. Of course that being before my neck went off on me Monday morning. And without a lot of sets beforehand. But I figured that I don’t skip weights for warming up for my squatting that I shouldn’t for deadlifts at the moment. I’ve not done a ton of these as of late and most of my work had been with a suit in the past. Which I think at this point, I can probably match without now seeing how things went. Working on stance, trying to minimize my stroke. I don’t need as much of a stance compared to my pulls from the floor. I’m going against some big pullers at this show from who is signed up. Quarter-plate jumps. I knew at 2 reps that 520lb was too light and would go up. Thing is that it can feel heavy and the axle puts a lot of stress on lower back and posterior chain with it being out in front so much more vs barbell. I got set (after a ton of nervous burping) and pulled the planned weight. I knew I had this minus some disaster. I did feel the straps slipping on me on the last rep. I need to remind myself to really crank down the straps for axle with no knurling and to make sure they are chalked up both sides. Took weight off for the down sets. These were pretty darn tough after all the other reps and sets. No slippage issues here but I was feeling the lower back and everything else feeling tired. I know I’m getting better at bracing as I ended up cracking my back during one of my work up sets. I appear to be better off here then I thought I’d be. So next up was the FFE split squats. Indication was to do 3x10 this week and do 3-5ct holds and if I did all sets with 5ct to increase next time. So I asked if that meant to do the empty ssb for that this week and indication was sure if I felt it would be in parameters. So for my warm-ups, I felt that just one set was sufficient at bodyweight to prep as the weight isn’t a ton and it is more just getting used to the time in the hole on these. I kind of figured that doing more sets or reps would just exhaust me more than what I needed to perform here. And that appears to be correct as adding the weight felt only slightly tougher and I feel that I got more comfortable with things as the sets and reps went on. Knees even felt less complainy compared to last week on these. Cossack squats were next. Same as last week. Keeping these to just bodyweight until advised to otherwise. Keeping these as maintain status. Inner thighs are tight. They do have me slightly leery with the knee issues I’ve had since these were last in vogue in my training. Left knee is the one that gets the worst tendonitis feelings and the right knee that side just seems to not be smooth as there is that sensation of the leg feeling like it wants to give on me. I’m in control but I tend to be slower with that side to. Last thing was abs and calves. The ab wheel portion was the same as last week with it being total reps, increased to 30 reps and 5 seconds hold time per rep with 2RIR each of the “sets”. I already decided to aim for 12/10/8 as far as the reps to make things manageable. For the calf portion, 10lbs added to last week and aim to do 3x15 each side with the inverted tempo. Those abs felt harder this time. Like they were prefatigued. Which is a strong possibility considering the no belt pause pulls and then all the heavy axle stuff. So these became challenging quick. Seated calf work was almost active rest compared to that. Put stuff away and ate dinner before stretching. Iced my knees before bed.
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