Mobility Prep
Yielding 12” Axle Jack Stand Pulls (straps, 3 seconds 3” off the ground)
155x3
205x3
245x3
295x3
335x3
385x3
425x3
425x3
425x3
425x3
425x3
155x3
205x3
245x3
295x3
335x3
385x3
425x3
425x3
425x3
425x3
425x3
Romanian Deadlifts w/bands (straps, +3lbs bottom/+73lbs top)
135x3
185x3
225x3
275x3
315x3
365x6
365x6
365x6
365x6
135x3
185x3
225x3
275x3
315x3
365x6
365x6
365x6
365x6
Paused Front Foot Elevated Split Squats (4”, floating heel, 3 seconds)
bwx3/3
75x10/10
75x10/10
75x10/10
bwx3/3
75x10/10
75x10/10
75x10/10
Paused Single Leg Hip Thrusts (3 seconds)
40x10/10
40x10/10
40x10/10
40x10/10
40x10/10
40x10/10
Weighted Planks/Single Leg Calf Raises (5-2-0-0 tempo)
bw+108 30 second – bwx12/12
bw+108 30 second – bwx12/12
bw+108 30 second – bwx12/12
bw+108 30 second – bwx12/12
bw+108 30 second – bwx12/12
bw+108 30 second – bwx12/12
Stretching
Comments: Not feeling many aches so that is a good thing. But indigestion all day from the night before. It’s good I live and train alone for the most part haha. Mobility stuff mostly good. I could tell right away that my lower back was tight, stiff and sore. But not like an injury response. Just still feeling training from the previous sessions. The lean back style on the pressing is definitely more lower back and core focused. So not exactly the feeling I want for a lower body session though. It was going to be relatively light considering things but I’d rather feel fresh and powerful with how things felt for me last week. So first bit of the session was axle pulls. A bit of a change up though compared to the usual axle work. Last week was suit and this week none. Which is probably a good idea for frequency with how hard suit work is. So for these I was to do them from 12” height. Not that strange. The twist was in that these had pauses. Usually with pauses, it is on the concentric portion of the lift. Pause and then push onward. These were to be done on the eccentric portion of the lift. Lower, pause and then lower. For easier nomenclature purposes, I’ll refer to pauses on the eccentric as “yielding” vs “paused”. I could probably say that “paused” are really “overcoming” but that is just getting too in my head and I’ve already set precedent for paused. Haven’t done any on the negatives so ok to start for these. Plan being 425x5x3. No idea really what to expect here. I’ve read that these could actually have more carryover to the normal lift compared to the other way. However, most of what had been done for pause work has been more to control and adjust bar speed so that I can efficiently do the movements. It was kind of weird sensation doing these where I stopped and then go. As usually the pause is tough and then the motion afterwards is tough from that stop. But gravity is helping when the brake is lifted. But it does make the next lift tough. Worked up in triples doing 50-40lbs jumps to get the motion ingrained. These were interesting. I tried my best to make sure I was giving these a good 3 seconds pause each rep. Especially the last two sets. Curious to see how things progress from here. Next thing was rdls with bands again. Same setup as last time but doing 5lbs less than top set for 4x6. Report back RIR on that last set. Setting things up wasn’t that bad compared to last week. I knew what I needed to get things setup. 40-50lbs jumps and triples to warm up like with the axle stuff. Feeling pretty good. I think that was part of what through me off the first working set. I went right from soft belt to the hard belt for the top set when usually I adjust the notches to ease into things. The grounding effect of these bands at that weight is something. Weight looks like it moved easy but it didn’t feel easy that first set. I was annoyed that it felt harder than it should and that seemed to be enough to get things moving really snappy the rest of the sets. No ego when I say I felt I could do another 10 reps on that last set. This might end up being another of those exercises where I can rep a lot but adding weight gets tricky. So next up was the FFE split squats. 3x10 this week again. Last week my knees had been really against me doing things. I did more reps than usual to warm up. This week my knees felt mostly good. Some days good, some days shit it seems. So I figured that while they are good, I should try for more weight. Last week I had really been debating adding any weight with how they were feeling. These felt pretty good this week. Only thing of note really was that my right calf muscle was really tight. That is the one where I don’t have as good ROM when it comes to dorsiflexion. I also know not to be too aggressive with things as the one time I was I overstretched and it felt weird for a few weeks. I was getting that sensation on the first set but things seemed to calm down for the other sets. These were relatively comfortable. Next thing was single leg hip thrusts with pauses. Same weight as last time with the goal being 2-3 seconds on the holds and aiming for 3x8-12. So a bit more leeway this time around. There is a discrepancy between the sides but it didn’t feel so pronounced this week. Just one of those exercises I’ll need to get used to and just notice the movements and efforts required. Seem to be good things. Last bit of the workout was pairing of abdominals and calves again. Weighted planks for 30 seconds again with kind of my choice with the calf raises. Either do them one leg or two legs. I was initially going to do two legs again with how two weeks prior I struggled with the single leg variation. But I was also thinking about load on the spine as lower back was already kind of stiff so see if I could do the single legs this week for 3x12. My hope was that after so many weeks of the floating heel on the FFE stuff that they’d adapted to the stress. I was right. That is not to say that these were easy at all for my right leg. That is still a struggle bus. The left leg is fine with these. Put stuff away and ate dinner before stretching and icing.
Comments: Not feeling many aches so that is a good thing. But indigestion all day from the night before. It’s good I live and train alone for the most part haha. Mobility stuff mostly good. I could tell right away that my lower back was tight, stiff and sore. But not like an injury response. Just still feeling training from the previous sessions. The lean back style on the pressing is definitely more lower back and core focused. So not exactly the feeling I want for a lower body session though. It was going to be relatively light considering things but I’d rather feel fresh and powerful with how things felt for me last week. So first bit of the session was axle pulls. A bit of a change up though compared to the usual axle work. Last week was suit and this week none. Which is probably a good idea for frequency with how hard suit work is. So for these I was to do them from 12” height. Not that strange. The twist was in that these had pauses. Usually with pauses, it is on the concentric portion of the lift. Pause and then push onward. These were to be done on the eccentric portion of the lift. Lower, pause and then lower. For easier nomenclature purposes, I’ll refer to pauses on the eccentric as “yielding” vs “paused”. I could probably say that “paused” are really “overcoming” but that is just getting too in my head and I’ve already set precedent for paused. Haven’t done any on the negatives so ok to start for these. Plan being 425x5x3. No idea really what to expect here. I’ve read that these could actually have more carryover to the normal lift compared to the other way. However, most of what had been done for pause work has been more to control and adjust bar speed so that I can efficiently do the movements. It was kind of weird sensation doing these where I stopped and then go. As usually the pause is tough and then the motion afterwards is tough from that stop. But gravity is helping when the brake is lifted. But it does make the next lift tough. Worked up in triples doing 50-40lbs jumps to get the motion ingrained. These were interesting. I tried my best to make sure I was giving these a good 3 seconds pause each rep. Especially the last two sets. Curious to see how things progress from here. Next thing was rdls with bands again. Same setup as last time but doing 5lbs less than top set for 4x6. Report back RIR on that last set. Setting things up wasn’t that bad compared to last week. I knew what I needed to get things setup. 40-50lbs jumps and triples to warm up like with the axle stuff. Feeling pretty good. I think that was part of what through me off the first working set. I went right from soft belt to the hard belt for the top set when usually I adjust the notches to ease into things. The grounding effect of these bands at that weight is something. Weight looks like it moved easy but it didn’t feel easy that first set. I was annoyed that it felt harder than it should and that seemed to be enough to get things moving really snappy the rest of the sets. No ego when I say I felt I could do another 10 reps on that last set. This might end up being another of those exercises where I can rep a lot but adding weight gets tricky. So next up was the FFE split squats. 3x10 this week again. Last week my knees had been really against me doing things. I did more reps than usual to warm up. This week my knees felt mostly good. Some days good, some days shit it seems. So I figured that while they are good, I should try for more weight. Last week I had really been debating adding any weight with how they were feeling. These felt pretty good this week. Only thing of note really was that my right calf muscle was really tight. That is the one where I don’t have as good ROM when it comes to dorsiflexion. I also know not to be too aggressive with things as the one time I was I overstretched and it felt weird for a few weeks. I was getting that sensation on the first set but things seemed to calm down for the other sets. These were relatively comfortable. Next thing was single leg hip thrusts with pauses. Same weight as last time with the goal being 2-3 seconds on the holds and aiming for 3x8-12. So a bit more leeway this time around. There is a discrepancy between the sides but it didn’t feel so pronounced this week. Just one of those exercises I’ll need to get used to and just notice the movements and efforts required. Seem to be good things. Last bit of the workout was pairing of abdominals and calves again. Weighted planks for 30 seconds again with kind of my choice with the calf raises. Either do them one leg or two legs. I was initially going to do two legs again with how two weeks prior I struggled with the single leg variation. But I was also thinking about load on the spine as lower back was already kind of stiff so see if I could do the single legs this week for 3x12. My hope was that after so many weeks of the floating heel on the FFE stuff that they’d adapted to the stress. I was right. That is not to say that these were easy at all for my right leg. That is still a struggle bus. The left leg is fine with these. Put stuff away and ate dinner before stretching and icing.
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