Mobility Prep
Snatch Grip Deadlifts (straps)
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3
455x3
455x3
425x5
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3
455x3
455x3
425x5
15” Axle Jack Stand Pulls (straps)
110x1
200x1
290x1
340x1
380x1
430x1
470x3
470x3
470x3
470x3
470x3
110x1
200x1
290x1
340x1
380x1
430x1
470x3
470x3
470x3
470x3
470x3
Paused Front Foot Elevated Split Squats (4”, 2 seconds)
bwx5/5
bwx5/5
65x12/12
65x12/12
65x12/12
bwx5/5
bwx5/5
65x12/12
65x12/12
65x12/12
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)
bwx12/100x18/18
bwx8/100x17/17
bwx5/100x17/17
bwx12/100x18/18
bwx8/100x17/17
bwx5/100x17/17
Stretching
Comments: Body was feeling a bit stressed in the shoulders and arms from the day before. I was also a little leery about my knees as they were feeling achy again. Trying to not worry about that. Mobility warm-ups are good. Wore my warm-ups to help get warm in the garage with it getting cold now. Snatch grips to start the heavy part of the session. Work up in triples again. Belt allowed this week. Plan being 10lbs more than last time for the top weight and do it for 3x3 and then take off 30lbs for a set of 5. I should be able to do this. It’s just 10lbs more and I did that last time with nothing for the midsection with reps in the tank. I think that may be part of the progressions here with getting me used to heavier weight. Like, hey you did like just a little bit less than this with no support gear so this time a little more with it should be no problem, no matter how crap you feel. The one thing I noticed this week compared to last time was that my right arm wasn’t feeling weird holding the position. So that is a plus. 40-50lbs jumps all the way up and gradually adding support gear as I tend to do. I’m not sure how to phrase this for these but I’ll try. They felt tough and smooth. The start on these feels slow but the motion seems quite smooth. Lockout and hips through is a joke. Starting to feel more comfortable on these. Second set felt harder than the first set and then the third set felt about the same as the first set. Rep set felt plenty easy. I was to give an assessment on RIR I had on that set and it is hard to say. These seem to be exhausting lifts for me as the reps go up at this point and I haven’t done anything more than 5 reps on these I think in maybe 7-8 years. So while things felt good, I could potentially tap out at 3RIR but maybe I really had 5RIR there if I decided I had nothing else I wanted to do for a few hours. So not too sure. But the one thing that was also good here was that my knees were achy to the point that I felt it was altering my form or affecting my leg drive on either side. So after the fairly heavy snatch grips, it was time for more heaviest pulls. So moving on to more event specificity with the training. The event is axle deadlift from 15”. Max single. Not sure if suits allowed yet but I’m like 90% sure they are. That part of things didn’t matter for this one. Higher bar pull height requires less “technical acumen” compared to floor pulls. And this was a feeling out. I’ve not had good luck with axle pulls in competition haha. Did poorly on one and bombed two others. Would’ve had a fourth if I didn’t pull out of USS Nats 2019. But Haven’t minded doing thick bar work for pulls in the past. Definitely harder with how far out it is and that there really isn’t a point in the movement you can “rest” other than when you aren’t lifting the weight. So this was about finding the groove and doing some decent weight for triples. Advised to try to do 75% (whatever that may be) for 5x3. Key was trying to do a weight that I could do with 90-120 seconds rest no problem. I can recover pretty quick and with block pulls I’ve gotten better at them with my bracing and breaking the weight off the floor. So I figured that I should be good for over 400lbs. I was planning on 430lbs, which was 75% of 600lbs. But that felt too light even so went for 470lbs instead. Probably pushing that percentage range but I was recovering well enough between sets here. I guess I’ve missed these. Feeling that clang every rep haha. So next up was the FFE split squats. Advised to just make the exercise harder rather than pushing more weight on. So same reps and sets and advised to stick with same weight as last time. I figured I’d take the average and just use the empty ssb this time. I was told to do longer pauses (was just doing brief pauses). Instructed I could do 2-5ct each rep. I figured 2 seconds would be a place to start here. I did just bodyweight to warmup as I felt that adding weight wasn’t going to do much to really get ready considering how these are feeling now. With the longer pauses, I did take a slight breather between sides compared to what I was doing. Similar to step-ups in previous trainings. These seemed to be pretty good. I had been slightly worried my knees would act up on me. Cossack squats were next. Same as last week. I was also leery about these with the knees. But no issues. I guess not no issues. My left leg has that thing that if feels since that first knee scare in the first training cycle (knee instability, giving out). But it’s manageable and I’m working on moving my body with control. Inner thighs were quite tight on these today. Last thing was abs and calves. So for this time, I had to get clarification. 3 sets of calves and however many sets it took for abs. Ab wheel was 25 reps total with doing max rep sets with 2RIR. Low reps really but the kicker was making it constant tension and 5 seconds hold time. In my head, I figured that if I got 12 reps that first set, I could see a few reps drop off and do them in three sets to match the calves. First set was true to the 2RIR and second and third set was a bit shy of that as I didn’t want to end up doing like 1-3 reps on that last set. Calves I was kind of surprised with the 10lbs jump to be doing as many reps as I did. Actually felt like third set I had more there then I did the second set. It was late at this point and I was tired and had a lot of meat to eat for dinner so I just left things out so I could eat. Stretched out and then iced my knees before bed.
Comments: Body was feeling a bit stressed in the shoulders and arms from the day before. I was also a little leery about my knees as they were feeling achy again. Trying to not worry about that. Mobility warm-ups are good. Wore my warm-ups to help get warm in the garage with it getting cold now. Snatch grips to start the heavy part of the session. Work up in triples again. Belt allowed this week. Plan being 10lbs more than last time for the top weight and do it for 3x3 and then take off 30lbs for a set of 5. I should be able to do this. It’s just 10lbs more and I did that last time with nothing for the midsection with reps in the tank. I think that may be part of the progressions here with getting me used to heavier weight. Like, hey you did like just a little bit less than this with no support gear so this time a little more with it should be no problem, no matter how crap you feel. The one thing I noticed this week compared to last time was that my right arm wasn’t feeling weird holding the position. So that is a plus. 40-50lbs jumps all the way up and gradually adding support gear as I tend to do. I’m not sure how to phrase this for these but I’ll try. They felt tough and smooth. The start on these feels slow but the motion seems quite smooth. Lockout and hips through is a joke. Starting to feel more comfortable on these. Second set felt harder than the first set and then the third set felt about the same as the first set. Rep set felt plenty easy. I was to give an assessment on RIR I had on that set and it is hard to say. These seem to be exhausting lifts for me as the reps go up at this point and I haven’t done anything more than 5 reps on these I think in maybe 7-8 years. So while things felt good, I could potentially tap out at 3RIR but maybe I really had 5RIR there if I decided I had nothing else I wanted to do for a few hours. So not too sure. But the one thing that was also good here was that my knees were achy to the point that I felt it was altering my form or affecting my leg drive on either side. So after the fairly heavy snatch grips, it was time for more heaviest pulls. So moving on to more event specificity with the training. The event is axle deadlift from 15”. Max single. Not sure if suits allowed yet but I’m like 90% sure they are. That part of things didn’t matter for this one. Higher bar pull height requires less “technical acumen” compared to floor pulls. And this was a feeling out. I’ve not had good luck with axle pulls in competition haha. Did poorly on one and bombed two others. Would’ve had a fourth if I didn’t pull out of USS Nats 2019. But Haven’t minded doing thick bar work for pulls in the past. Definitely harder with how far out it is and that there really isn’t a point in the movement you can “rest” other than when you aren’t lifting the weight. So this was about finding the groove and doing some decent weight for triples. Advised to try to do 75% (whatever that may be) for 5x3. Key was trying to do a weight that I could do with 90-120 seconds rest no problem. I can recover pretty quick and with block pulls I’ve gotten better at them with my bracing and breaking the weight off the floor. So I figured that I should be good for over 400lbs. I was planning on 430lbs, which was 75% of 600lbs. But that felt too light even so went for 470lbs instead. Probably pushing that percentage range but I was recovering well enough between sets here. I guess I’ve missed these. Feeling that clang every rep haha. So next up was the FFE split squats. Advised to just make the exercise harder rather than pushing more weight on. So same reps and sets and advised to stick with same weight as last time. I figured I’d take the average and just use the empty ssb this time. I was told to do longer pauses (was just doing brief pauses). Instructed I could do 2-5ct each rep. I figured 2 seconds would be a place to start here. I did just bodyweight to warmup as I felt that adding weight wasn’t going to do much to really get ready considering how these are feeling now. With the longer pauses, I did take a slight breather between sides compared to what I was doing. Similar to step-ups in previous trainings. These seemed to be pretty good. I had been slightly worried my knees would act up on me. Cossack squats were next. Same as last week. I was also leery about these with the knees. But no issues. I guess not no issues. My left leg has that thing that if feels since that first knee scare in the first training cycle (knee instability, giving out). But it’s manageable and I’m working on moving my body with control. Inner thighs were quite tight on these today. Last thing was abs and calves. So for this time, I had to get clarification. 3 sets of calves and however many sets it took for abs. Ab wheel was 25 reps total with doing max rep sets with 2RIR. Low reps really but the kicker was making it constant tension and 5 seconds hold time. In my head, I figured that if I got 12 reps that first set, I could see a few reps drop off and do them in three sets to match the calves. First set was true to the 2RIR and second and third set was a bit shy of that as I didn’t want to end up doing like 1-3 reps on that last set. Calves I was kind of surprised with the 10lbs jump to be doing as many reps as I did. Actually felt like third set I had more there then I did the second set. It was late at this point and I was tired and had a lot of meat to eat for dinner so I just left things out so I could eat. Stretched out and then iced my knees before bed.
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