Mobility Prep
Paused Deadlifts (3 second mid-shins)
135x2
185x2
225x2
275x2
315x2
357x2
357x2
357x2
357x2
135x2
185x2
225x2
275x2
315x2
357x2
357x2
357x2
357x2
15” Axle Jack Stand Pulls (straps)
300x3
350x3
400x3
450x3
500x3
550x3
600x3
525x3
525x3
525x3
300x3
350x3
400x3
450x3
500x3
550x3
600x3
525x3
525x3
525x3
Paused Front Foot Elevated Split Squats (4”, floating heel, 3 seconds)
bwx1/1
bwx3/3
65x12/12
65x12/12
65x12/12
bwx1/1
bwx3/3
65x12/12
65x12/12
65x12/12
Paused Cossack Squats (1 second)
bwx3/3
bw+30x6/6
bw+30x6/6
bw+30x6/6
bwx3/3
bw+30x6/6
bw+30x6/6
bw+30x6/6
Paused Ab Wheel (5 seconds)/Single Leg Safety Squat Bar Seated Calf Raises (0-3-0-3 tempo)
bwx14/110x15/15
bwx11/110x15/15
bwx5/110x15/15
bwx14/110x15/15
bwx11/110x15/15
bwx5/110x15/15
Stretching
Comments: Some good news is that I did end up getting an 8-month extension on my telework. Up until now, it had not been a potential permanent position but now it is. But it is based on “operational need” as well as performance and seniority. So it will have to be reviewed August 2022. I’m realizing how having this continue means few interruptions to training plans. It would be a lot tougher to keep up the training pace if I had to commute and then come home to setup. A bit later start to training then I would’ve liked today. Right knee has calmed down a good bit with recovery stuff on my off days. Trying to do more to get things back to where they were. Just kind of came out of nowhere. Though with all the effort and work being put in, not I guess terribly surprising that stuff is achy or hurts. So watching the right knee and right biceps. Mobility stuff same as it was last time. Seemed fine. Tweaked band tension a little. Warm-ups off after that. Everything in the garage so things would be pretty warm once I was warm. Paused pulls again with 2-3ct hold at the shins. Drop a set (4x2) and increase another 3% (61%). Do doubles warming up this time and apply support gear. I still feel that this weight is light enough to not need to worry about straps yet. Bar was quite cold starting things off haha. Knees were slightly achy on these today. Pauses seemed good. I did notice some shaking going on in the left leg on the concentric portion of the lift during and after the pauses on some reps. Not a cause for concern. I think I read somewhere that it can be fatigue related in the eccentric loading phase. I’ve never really had violent leg shakes I’ve seen in some people with max lifts. This was fine enough. No hard belt on these. Save that for when I’m closer to 400lbs (if we go up that high on this variation). Axle pulls from 15” after that. This week the plan was work up in triples to a top triple (1RIR) and then drop down some for 3x3. Not sure how these would go. I was really hoping that I could do 600lbs for the top triple and work up in 50lbs jumps to that. Starting at 300lbs now that I’ve gotten used to things with the axle (and doing enough weight with the previous variations it would seem). Right arm and pec were feeling a little tight on these so trying to get them to relax. Trying to do work but not take too much out of me to affect the top sets. Last time for the top set it was with 1-2RIR for the set of 5 reps. So aim for it to be closer to peak this time. Would have to make 550lbs feel comfortable without going all in. I was able to but I didn’t feel like I’d make 600lbs feel easy. Like it would be a rough 3 reps to achieve and have no reps in the tank. I was feeling a little blah. Like I couldn’t hit peak arousal. I had felt that a little yesterday evening too when going for the strict press singles. One of the reasons I backed off going for 275lbs that night. I guess I overcompensated tonight as I made 600lbs look like a joke. Came up easier than 550lbs did. Like no effort to move that weight that first rep. Talking smack while lifting it and swearing after three reps because it felt too damn easy. Like in the moment, I feel 3RIR isn’t out of the question. The hell did this come from? Took a bit to come back down to earth and have to do the down sets. Had to keep double checking my plate weight math to make sure I had the right weight on there for the down sets and to make sure I had actually just done 600lbs. Those down sets felt pretty darn tough on my body after that. More how this kind of weight normally feels haha. So next up was the FFE split squats with a twist. I was advised to do 3x12 with 3ct pauses with “floating heel”. Essentially having just half my foot on the elevation and leaving the back half hanging off the edge. This would require more ankle stability. I felt that with this change, that this would be a lot more challenging than what I was doing. I was also leery about the knees (more so the right one right now) with how they were feeling. I figured that even if I was feeling like I could use weight for these, it would be less than my ssb weighs (65lbs). I did some bodyweight reps and I felt that these were harder but with reduced pause time compared to last two weeks, even with weight and extra reps I should be able to do it. Balance was certainly tougher. Right knee was feeling some discomfort but not enough that I felt I had to stop. Definitely can see how these can work the mobility of the ankles harder compared to the other style. The one harder aspect was for my calves. I didn’t give adequate rest between the sides that first set and my right calf just kind of locked up on me and I couldn’t get my leg to stay up to do the final rep on that side. Finally got that to work and finished with the rep. I rested about 10-15 seconds longer between sides after that and I didn’t have a repeat of the issue. But I did have a feeling that calf work later in the session would be tough. Cossack squats were next. Leery about these with the knees too. Advised to warm-up with triples how I felt and do top weight last week with 1 second pauses for 3x6. Doing similar to what I’ve been doing with the FFE split squats with stretching in the position to open up the hips and get the knees and hamstrings comfortable with what I’m asking of them. Trying to not use knee sleeves for exercises I didn’t previously use them on. But I may have to keep on training at this level. They seem to only want to tolerate so much. So slight discomfort on these in the knees. The usual issue with the left side and the discomfort in the right knee. Reoccurring one around the MCL (issue at end of last year/beginning this year and again middle of September. Tendonitis related. Last thing was abs and calves. Back to having seated calf raises with the ab wheel. Same parameters with 5ct for ab wheel and aim for 30 reps total and 3x15 for the inverted tempo ssb seated calf raises with 110lbs. I’m aware that sometimes the repeating of weights/workouts is not because I can’t do more or progress. But to repeat it so that I can do better, have it take less effort. And other times it is because the new added workload from the previous exercises may cause this to be tougher than it was. It was the later this session. For the seated calf work that is. The ab wheel stuff was harder than last week (expected) but easier than two weeks ago. I was a little surprised that these were tougher than last week but I have to realize that the pause pulls take a good bit out of my bracing and then coupled with this being the heavier axle block pull week. Finished things up and ate pot roast before stretching and icing my knees. Left stuff out because it was a lot later than I had planned and I have less work days this week and I can get it taken care of later.
Comments: Some good news is that I did end up getting an 8-month extension on my telework. Up until now, it had not been a potential permanent position but now it is. But it is based on “operational need” as well as performance and seniority. So it will have to be reviewed August 2022. I’m realizing how having this continue means few interruptions to training plans. It would be a lot tougher to keep up the training pace if I had to commute and then come home to setup. A bit later start to training then I would’ve liked today. Right knee has calmed down a good bit with recovery stuff on my off days. Trying to do more to get things back to where they were. Just kind of came out of nowhere. Though with all the effort and work being put in, not I guess terribly surprising that stuff is achy or hurts. So watching the right knee and right biceps. Mobility stuff same as it was last time. Seemed fine. Tweaked band tension a little. Warm-ups off after that. Everything in the garage so things would be pretty warm once I was warm. Paused pulls again with 2-3ct hold at the shins. Drop a set (4x2) and increase another 3% (61%). Do doubles warming up this time and apply support gear. I still feel that this weight is light enough to not need to worry about straps yet. Bar was quite cold starting things off haha. Knees were slightly achy on these today. Pauses seemed good. I did notice some shaking going on in the left leg on the concentric portion of the lift during and after the pauses on some reps. Not a cause for concern. I think I read somewhere that it can be fatigue related in the eccentric loading phase. I’ve never really had violent leg shakes I’ve seen in some people with max lifts. This was fine enough. No hard belt on these. Save that for when I’m closer to 400lbs (if we go up that high on this variation). Axle pulls from 15” after that. This week the plan was work up in triples to a top triple (1RIR) and then drop down some for 3x3. Not sure how these would go. I was really hoping that I could do 600lbs for the top triple and work up in 50lbs jumps to that. Starting at 300lbs now that I’ve gotten used to things with the axle (and doing enough weight with the previous variations it would seem). Right arm and pec were feeling a little tight on these so trying to get them to relax. Trying to do work but not take too much out of me to affect the top sets. Last time for the top set it was with 1-2RIR for the set of 5 reps. So aim for it to be closer to peak this time. Would have to make 550lbs feel comfortable without going all in. I was able to but I didn’t feel like I’d make 600lbs feel easy. Like it would be a rough 3 reps to achieve and have no reps in the tank. I was feeling a little blah. Like I couldn’t hit peak arousal. I had felt that a little yesterday evening too when going for the strict press singles. One of the reasons I backed off going for 275lbs that night. I guess I overcompensated tonight as I made 600lbs look like a joke. Came up easier than 550lbs did. Like no effort to move that weight that first rep. Talking smack while lifting it and swearing after three reps because it felt too damn easy. Like in the moment, I feel 3RIR isn’t out of the question. The hell did this come from? Took a bit to come back down to earth and have to do the down sets. Had to keep double checking my plate weight math to make sure I had the right weight on there for the down sets and to make sure I had actually just done 600lbs. Those down sets felt pretty darn tough on my body after that. More how this kind of weight normally feels haha. So next up was the FFE split squats with a twist. I was advised to do 3x12 with 3ct pauses with “floating heel”. Essentially having just half my foot on the elevation and leaving the back half hanging off the edge. This would require more ankle stability. I felt that with this change, that this would be a lot more challenging than what I was doing. I was also leery about the knees (more so the right one right now) with how they were feeling. I figured that even if I was feeling like I could use weight for these, it would be less than my ssb weighs (65lbs). I did some bodyweight reps and I felt that these were harder but with reduced pause time compared to last two weeks, even with weight and extra reps I should be able to do it. Balance was certainly tougher. Right knee was feeling some discomfort but not enough that I felt I had to stop. Definitely can see how these can work the mobility of the ankles harder compared to the other style. The one harder aspect was for my calves. I didn’t give adequate rest between the sides that first set and my right calf just kind of locked up on me and I couldn’t get my leg to stay up to do the final rep on that side. Finally got that to work and finished with the rep. I rested about 10-15 seconds longer between sides after that and I didn’t have a repeat of the issue. But I did have a feeling that calf work later in the session would be tough. Cossack squats were next. Leery about these with the knees too. Advised to warm-up with triples how I felt and do top weight last week with 1 second pauses for 3x6. Doing similar to what I’ve been doing with the FFE split squats with stretching in the position to open up the hips and get the knees and hamstrings comfortable with what I’m asking of them. Trying to not use knee sleeves for exercises I didn’t previously use them on. But I may have to keep on training at this level. They seem to only want to tolerate so much. So slight discomfort on these in the knees. The usual issue with the left side and the discomfort in the right knee. Reoccurring one around the MCL (issue at end of last year/beginning this year and again middle of September. Tendonitis related. Last thing was abs and calves. Back to having seated calf raises with the ab wheel. Same parameters with 5ct for ab wheel and aim for 30 reps total and 3x15 for the inverted tempo ssb seated calf raises with 110lbs. I’m aware that sometimes the repeating of weights/workouts is not because I can’t do more or progress. But to repeat it so that I can do better, have it take less effort. And other times it is because the new added workload from the previous exercises may cause this to be tougher than it was. It was the later this session. For the seated calf work that is. The ab wheel stuff was harder than last week (expected) but easier than two weeks ago. I was a little surprised that these were tougher than last week but I have to realize that the pause pulls take a good bit out of my bracing and then coupled with this being the heavier axle block pull week. Finished things up and ate pot roast before stretching and icing my knees. Left stuff out because it was a lot later than I had planned and I have less work days this week and I can get it taken care of later.
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