Mobility Prep
Suited 15” Axle Jack Stand Pulls (straps)
No Suit
110x1
160x1
200x1
250x1
290x1
Added Suit
340x1
380x1
430x1
470x1
520x1
560x1
610x1
560x3
560x3
560x3
No Suit
110x1
160x1
200x1
250x1
290x1
Added Suit
340x1
380x1
430x1
470x1
520x1
560x1
610x1
560x3
560x3
560x3
Romanian Deadlifts w/bands (straps, +3lbs bottom/+73lbs top)
135x3
185x3
225x3
275x3
315x8
340x8
370x8
135x3
185x3
225x3
275x3
315x8
340x8
370x8
Paused Front Foot Elevated Split Squats (4”, floating heel, 3 seconds)
bwx5/5
70x10/10
70x10/10
70x10/10
bwx5/5
70x10/10
70x10/10
70x10/10
Paused Single Leg Hip Thrusts (2 seconds)
bwx3/3
40x8/8
40x8/8
40x8/8
bwx3/3
40x8/8
40x8/8
40x8/8
Weighted Planks/Calf Raises (5-2-0-0 tempo)
bw+108 30 second – 53x11
bw+108 30 second – 64x13
bw+108 30 second – 75x13
bw+108 30 second – 53x11
bw+108 30 second – 64x13
bw+108 30 second – 75x13
Stretching
Comments: Really busy at work. So much so that it will go over into the next day. Not sure if it being dry out is causing allergies to act up or what. I think that I’m used to working optimally that little decreases I try to avoid. In the past, I’d just work through them but that was the work culture. I don’t have to do that. I don’t have to kill myself for the work. It will be there tomorrow and forever. Get some relief. Anyways, I was mostly looking forward today’s training. Some new stuff and some old stuff. Knees were acting up more than I would’ve liked though. Mobility stuff mostly good. So first bit of the session was to do axle pulls with the suit. Plan being work up in small jumps to a top single (RPE 7) and then take a little off of that and do 3x3 with controlled eccentrics to work the suit. With how axle pulls have been going past few sessions, I was expecting big things. I mean, I did 600lbs for a triple with plenty left. But I guess not all sessions can be like that and not all the time am I able to tap into that I guess. Anyways, I had started light and did 50-40lbs jumps with singles. Added the suit at 340lbs. Things felt good at that point but seemed to feel really damn heavy pretty quick. I know the suit doesn’t make stuff lighter but I wasn’t thinking that this stuff would feel heavier than it did two weeks ago without the suit. I had been thinking 650lbs easy and have to tell myself not to go for 700lbs with how 600lbs felt two weeks ago. But it was a struggle to do what I ended up doing it felt. I actually misloaded 560lbs when I first went for it (off 45lbs on one side) and had to stop and get that right. With how that felt, I’d probably have stopped there for what felt like RPE 7. But I don’t think my ego was going to let me do less than what I did raw for a single on the suited stuff. Felt like a struggle. Video I didn’t end up really watching until the next day. It doesn’t look that bad. It felt like it was terrible. Took 50lbs off for the down sets. Those were tough too. All of the worst parts of suit today with the digging into the inner thighs, riding up and just being damn uncomfortable and feeling like I go nothing out of it today. Now it could just be I got to approach raw and suit differently. Maybe the suit is throwing off my technique when raw on the block pulls. Could also be that the suit is not really fitting me well anymore on the legs and is riding up too much, losing a good bit of pop there. I’m not sure if that is the case but I will try to do something different next time and see if that fixes things. I don’t think it is as big a problem for the floor pulls since I still get a good pop there. I’m not sure if I want to invest in a customized deadlift suit to fit my odd proportions. This has been a hand-me-down. Like my one belt. Feeling just beat to hell after the suit work and unmotivated with how that went not according to my thoughts. Next thing was rdls. New one kind of. This was with bands. Plan being 10-15% added like other exercises that have bands as of late. I’ve done these in the past but not like how I ended up doing. Usually, I’ve stood on the bands and had the stretched out like a bow and arrow situation. Start from the bottom. But that won’t work as I go up in weight. I did those in the past with like maybe 275lbs for light stuff and when I’ve used heavier weights, it ended up snapping the bands from the weights coming down too hard. So this was to be like I’ve been doing with starting them from the top out of the rack. I figured it would be an easy setup. It was not. Bands I got are too loose to have any tension at the bottom of the motion just looped around a dumbbell. Also the plates would hit the dumbbell. So I added a platform and spaced the plates out. Still an issue so I had to add another dumbbell to stretch the base out more. This eventually worked but the band tension at the bottom is almost nonexistent. That took up a good bit of patience and effort. And time. But it was ready and I know what to do for next time. These were supposed to be pretty easy from the proposed effort scale. I wasn’t sure how I’d be doing higher reps against bands but I think I undershot things initially. I had thought that doing 50-40lbs jumps on the working sets would be too much to keep in the range. I feel like the last set was the one that got into the acceptable range at the end. They are different feeling. But not bad. So next up was the FFE split squats. 3x10 this week so I assumed that meant I could increase the weight on these a little. And a little was all I felt comfortable doing with them this week. Knees were achy and just the annoyance of not doing what I wanted on suited pulls and having a time vampire with setting up the band rdls. It took a bit to feel comfortable on these this week. I generally only do a few reps to warm-up but I felt I needed more this week. Didn’t feel great that first set but seemed to feel better the other sets at least. Next thing was single leg hip thrusts with pauses. I’ve done similar stuff before. The holds are the hard part on the strength curve with this exercise and I could tell my left side was fatiguing faster than the right side. Hopefully I did these correctly. Last thing was abs and calves. Weighted planks for 30 seconds. Backpack had been a hassle with that much weight and it was more effort to get it on and off then it was to do the holds last time. So I big-brained things and decided to just put the axle through the jack stands and just do planks that way. Balance is a little tricky but it does the trick without being a pain in the nethers. For calves, I was told I could do one or two legs with the 5-2-0-0 tempo. With how tight my calves felt on the FFEs and seeing how much my right leg suffered last week, I elected to do both legs so that I knew I’d get the reps in. I used the backpack for these as I didn’t expect things to be that much considering that 65lbs on a past tempo variation was sufficiently challenging for me. Well it took a bit more weight to get there as the first few sets were too easy. I may need to use the SSB going forward so not a hassle with the backpack situation again. It was really late and my burritos in I stored in the oven were room temp. I just left out stuff in the garage for tomorrow Craig to eventually get to. Ate my burritos and stretched. Iced knees before bed.
Comments: Really busy at work. So much so that it will go over into the next day. Not sure if it being dry out is causing allergies to act up or what. I think that I’m used to working optimally that little decreases I try to avoid. In the past, I’d just work through them but that was the work culture. I don’t have to do that. I don’t have to kill myself for the work. It will be there tomorrow and forever. Get some relief. Anyways, I was mostly looking forward today’s training. Some new stuff and some old stuff. Knees were acting up more than I would’ve liked though. Mobility stuff mostly good. So first bit of the session was to do axle pulls with the suit. Plan being work up in small jumps to a top single (RPE 7) and then take a little off of that and do 3x3 with controlled eccentrics to work the suit. With how axle pulls have been going past few sessions, I was expecting big things. I mean, I did 600lbs for a triple with plenty left. But I guess not all sessions can be like that and not all the time am I able to tap into that I guess. Anyways, I had started light and did 50-40lbs jumps with singles. Added the suit at 340lbs. Things felt good at that point but seemed to feel really damn heavy pretty quick. I know the suit doesn’t make stuff lighter but I wasn’t thinking that this stuff would feel heavier than it did two weeks ago without the suit. I had been thinking 650lbs easy and have to tell myself not to go for 700lbs with how 600lbs felt two weeks ago. But it was a struggle to do what I ended up doing it felt. I actually misloaded 560lbs when I first went for it (off 45lbs on one side) and had to stop and get that right. With how that felt, I’d probably have stopped there for what felt like RPE 7. But I don’t think my ego was going to let me do less than what I did raw for a single on the suited stuff. Felt like a struggle. Video I didn’t end up really watching until the next day. It doesn’t look that bad. It felt like it was terrible. Took 50lbs off for the down sets. Those were tough too. All of the worst parts of suit today with the digging into the inner thighs, riding up and just being damn uncomfortable and feeling like I go nothing out of it today. Now it could just be I got to approach raw and suit differently. Maybe the suit is throwing off my technique when raw on the block pulls. Could also be that the suit is not really fitting me well anymore on the legs and is riding up too much, losing a good bit of pop there. I’m not sure if that is the case but I will try to do something different next time and see if that fixes things. I don’t think it is as big a problem for the floor pulls since I still get a good pop there. I’m not sure if I want to invest in a customized deadlift suit to fit my odd proportions. This has been a hand-me-down. Like my one belt. Feeling just beat to hell after the suit work and unmotivated with how that went not according to my thoughts. Next thing was rdls. New one kind of. This was with bands. Plan being 10-15% added like other exercises that have bands as of late. I’ve done these in the past but not like how I ended up doing. Usually, I’ve stood on the bands and had the stretched out like a bow and arrow situation. Start from the bottom. But that won’t work as I go up in weight. I did those in the past with like maybe 275lbs for light stuff and when I’ve used heavier weights, it ended up snapping the bands from the weights coming down too hard. So this was to be like I’ve been doing with starting them from the top out of the rack. I figured it would be an easy setup. It was not. Bands I got are too loose to have any tension at the bottom of the motion just looped around a dumbbell. Also the plates would hit the dumbbell. So I added a platform and spaced the plates out. Still an issue so I had to add another dumbbell to stretch the base out more. This eventually worked but the band tension at the bottom is almost nonexistent. That took up a good bit of patience and effort. And time. But it was ready and I know what to do for next time. These were supposed to be pretty easy from the proposed effort scale. I wasn’t sure how I’d be doing higher reps against bands but I think I undershot things initially. I had thought that doing 50-40lbs jumps on the working sets would be too much to keep in the range. I feel like the last set was the one that got into the acceptable range at the end. They are different feeling. But not bad. So next up was the FFE split squats. 3x10 this week so I assumed that meant I could increase the weight on these a little. And a little was all I felt comfortable doing with them this week. Knees were achy and just the annoyance of not doing what I wanted on suited pulls and having a time vampire with setting up the band rdls. It took a bit to feel comfortable on these this week. I generally only do a few reps to warm-up but I felt I needed more this week. Didn’t feel great that first set but seemed to feel better the other sets at least. Next thing was single leg hip thrusts with pauses. I’ve done similar stuff before. The holds are the hard part on the strength curve with this exercise and I could tell my left side was fatiguing faster than the right side. Hopefully I did these correctly. Last thing was abs and calves. Weighted planks for 30 seconds. Backpack had been a hassle with that much weight and it was more effort to get it on and off then it was to do the holds last time. So I big-brained things and decided to just put the axle through the jack stands and just do planks that way. Balance is a little tricky but it does the trick without being a pain in the nethers. For calves, I was told I could do one or two legs with the 5-2-0-0 tempo. With how tight my calves felt on the FFEs and seeing how much my right leg suffered last week, I elected to do both legs so that I knew I’d get the reps in. I used the backpack for these as I didn’t expect things to be that much considering that 65lbs on a past tempo variation was sufficiently challenging for me. Well it took a bit more weight to get there as the first few sets were too easy. I may need to use the SSB going forward so not a hassle with the backpack situation again. It was really late and my burritos in I stored in the oven were room temp. I just left out stuff in the garage for tomorrow Craig to eventually get to. Ate my burritos and stretched. Iced knees before bed.
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