Mobility Prep
Suited 15” Axle Jack Stand Pulls (straps)
No Suit
110x2
200x2
290x2
380x2
Added Suit
470x1
560x1
650x3
570x2
570x2
570x2
No Suit
110x2
200x2
290x2
380x2
Added Suit
470x1
560x1
650x3
570x2
570x2
570x2
Romanian Deadlifts w/bands (straps, +19lbs bottom/+153lbs top)
95x3
135x3
185x3
225x3
275x3
315x6
345x6
375x6
95x3
135x3
185x3
225x3
275x3
315x6
345x6
375x6
Paused Front Foot Elevated Split Squats (4”, 2 seconds)
bwx3/3
65x3/3
85x12/12
88x12/12
90x12/12
bwx3/3
65x3/3
85x12/12
88x12/12
90x12/12
Paused Single Leg Hip Thrusts (2 seconds)
52x8/8
52x8/8
52x8/8
52x8/8
52x8/8
52x8/8
Single Leg Calf Raises (5-2-0-0 tempo)
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
Stretching
Comments: I wasn’t really expecting things to go great this session. Sleep had not been the best. Restless. Allergies started acting up mid-morning as well. Upper back thing still present but it just is at this point. Nothing seems to make it worse and it seems to be less each day so whatever. Right knee was what I was considered most about. I’m sure it is just tendonitis and doing my best to manage it. Mobility stuff mostly good. Axle pulls with the suit to start things off. Plan was to work up to a top triple (RPE 8.5) and then take off a decent bit for 3x2. Controlled eccentrics not indicated for that other than just control to keep the bar path. So last time with the suit was not at all what I wanted. It left me with doubts and being frustrated. This week didn’t really specify how I was to warm up so I figured that I knew about what I wanted to try doing here and copied from what I essentially did for a suited deadlift workout from the beginning of the last cycle. Doubles with big jumps until I put on the suit and then singles. Warming up felt ok without the suit. Little heavy in the midback on last one. Then on with the suit. I had an idea that I was going to test out. See, I’ve kind of known since late 2019 that my suit doesn’t really fit me in the legs. Maybe it does. It is old, used for who knows how many years before I bought it off someone for $80 in 2013. I don’t recall what size it is. The issue is the legs of the suit riding up the legs. Now I figured I still got a decent pop from floor pulls even with that and forcing myself to the bar could probably be a problem to even do with loose straps if I kept them down. But It does become and issue with elevated pulls as they get higher off the ground. I noticed this with doing 18” pulls at a record breaker show. My thinking was to try using some kind of spandex under the suit for it to grip on and keep from sliding. That was the plan but never really happened because I got injured training for the next show (I had 3 shows scheduled in 3 months that year) and then by the time I was ready to train again, 2020 happened lol. So I figured after last time that I’d give that idea a shot. At least see if the principle worked before trying to get rehband briefs or try and find someone to alter the suit or spend a lot of money for a custom suit. Leery about that as I don’t expect to always be the same size. So I put on three pairs of spandex boxer briefs on and got into the suit. Hot damn it worked. I could feel the tension getting to the bar. So much power there. I was only going to do like 70lbs jumps so that I had a chance to do 610lbs for the top triple. But I felt confident that I could rep out 650lbs with how things felt. I got set, shouted some and then took a deep breath. Not sure if as easy feeling as when I did 600lbs for a triple raw a month ago but these were solid. 1-2RIR for sure. Let out another shout after that. Annoyed that I made this hard for myself last time. But I feel back on track with things for mid 700’s for this at the show. Took 80lbs off for the down sets. Now after a top set on pulls, usually it is hard to get back for them and have them be feeling easy. For suited work, these felt easy. I even controlled the negatives on these for the extra work. Next thing was rdls with bands. Same but different. I was advised to double the band tension I’ve been using (so 20-30% instead of 10-15%). Now not too bad but that would require some alterations to my setup. I was using a pair of 70’s and 40’s to spread out the dumbbells to anchor them. Not a problem with the previous tension I had. But it could be a problem with the band tension on one side being more than the 40lbs dumbbell that could cause it to be lifted up. So I had to use my 80lbs and 95lbs dumbbell instead. This changed things as the base was a little wider so slightly more tension throughout. I wasn’t sure how this would go with things but it seemed to work fine. I wasn’t expecting to be using this much weight here considering the increase in band tension. I was expecting 275lbs to be a working set for the RPE 6-8 over the three working sets. It was too easy. I did hold my breath a little too much the first set but adjusted for the other sets. It’s a lot of pressure with the bands unracking the weight and holding it at the top. Lot of work and effort put in to the pulls this session. So next up was the FFE split squats. 3x12 this week and told no more floating heel and drop pause time to a 2ct. Knee feeling better on the left side and achy on the right. See how things go. Plan was to have these feel RPE 7. So did bodyweight and that was easy. I had an idea that with no heel float and less of a hold time, I probably could do a good bit more than what I had been doing on this style before. So I tested to see how the empty ssb felt and that seemed fine enough so I added 20lbs. I felt that was too light honestly but with these single leg lifts and the higher reps, hard to gauge and put weight on that won’t be too much. So I went up small each set. Felt about the same. So that was something. Next thing was single leg hip thrusts with pauses. Same as it was two weeks ago. 3x8 with 2ct with 50lbs. I don’t have a 50lbs dumbbell and I didn’t want to deal with the fractional plates or try juggling two dumbbells/kettlebells so I took the longer dumbbell handle and put 40lbs on it. These are deceptive. Don’t feel like much but just the contraction is like a stinging cramp in the hamstrings. Just have to endure for the rewards these bring. Left side still lagging the right but not as much now I think. Single leg calf stuff with tempo after that. 3x12 at RPE 7. My choice on whether single or double leg on these. Single leg requires no load at this point so no fatigue on the spine added with putting on weights with backpack or ssb. First set the right leg was struggling. It always does but I figured it wouldn’t be as rough a start with not doing the floating heel stuff earlier. Then it seemed to wake up the other sets and felt easier. Not easier than any sets with the left leg though. Put stuff away and ate roast before stretching. Iced the knees before bed.
Comments: I wasn’t really expecting things to go great this session. Sleep had not been the best. Restless. Allergies started acting up mid-morning as well. Upper back thing still present but it just is at this point. Nothing seems to make it worse and it seems to be less each day so whatever. Right knee was what I was considered most about. I’m sure it is just tendonitis and doing my best to manage it. Mobility stuff mostly good. Axle pulls with the suit to start things off. Plan was to work up to a top triple (RPE 8.5) and then take off a decent bit for 3x2. Controlled eccentrics not indicated for that other than just control to keep the bar path. So last time with the suit was not at all what I wanted. It left me with doubts and being frustrated. This week didn’t really specify how I was to warm up so I figured that I knew about what I wanted to try doing here and copied from what I essentially did for a suited deadlift workout from the beginning of the last cycle. Doubles with big jumps until I put on the suit and then singles. Warming up felt ok without the suit. Little heavy in the midback on last one. Then on with the suit. I had an idea that I was going to test out. See, I’ve kind of known since late 2019 that my suit doesn’t really fit me in the legs. Maybe it does. It is old, used for who knows how many years before I bought it off someone for $80 in 2013. I don’t recall what size it is. The issue is the legs of the suit riding up the legs. Now I figured I still got a decent pop from floor pulls even with that and forcing myself to the bar could probably be a problem to even do with loose straps if I kept them down. But It does become and issue with elevated pulls as they get higher off the ground. I noticed this with doing 18” pulls at a record breaker show. My thinking was to try using some kind of spandex under the suit for it to grip on and keep from sliding. That was the plan but never really happened because I got injured training for the next show (I had 3 shows scheduled in 3 months that year) and then by the time I was ready to train again, 2020 happened lol. So I figured after last time that I’d give that idea a shot. At least see if the principle worked before trying to get rehband briefs or try and find someone to alter the suit or spend a lot of money for a custom suit. Leery about that as I don’t expect to always be the same size. So I put on three pairs of spandex boxer briefs on and got into the suit. Hot damn it worked. I could feel the tension getting to the bar. So much power there. I was only going to do like 70lbs jumps so that I had a chance to do 610lbs for the top triple. But I felt confident that I could rep out 650lbs with how things felt. I got set, shouted some and then took a deep breath. Not sure if as easy feeling as when I did 600lbs for a triple raw a month ago but these were solid. 1-2RIR for sure. Let out another shout after that. Annoyed that I made this hard for myself last time. But I feel back on track with things for mid 700’s for this at the show. Took 80lbs off for the down sets. Now after a top set on pulls, usually it is hard to get back for them and have them be feeling easy. For suited work, these felt easy. I even controlled the negatives on these for the extra work. Next thing was rdls with bands. Same but different. I was advised to double the band tension I’ve been using (so 20-30% instead of 10-15%). Now not too bad but that would require some alterations to my setup. I was using a pair of 70’s and 40’s to spread out the dumbbells to anchor them. Not a problem with the previous tension I had. But it could be a problem with the band tension on one side being more than the 40lbs dumbbell that could cause it to be lifted up. So I had to use my 80lbs and 95lbs dumbbell instead. This changed things as the base was a little wider so slightly more tension throughout. I wasn’t sure how this would go with things but it seemed to work fine. I wasn’t expecting to be using this much weight here considering the increase in band tension. I was expecting 275lbs to be a working set for the RPE 6-8 over the three working sets. It was too easy. I did hold my breath a little too much the first set but adjusted for the other sets. It’s a lot of pressure with the bands unracking the weight and holding it at the top. Lot of work and effort put in to the pulls this session. So next up was the FFE split squats. 3x12 this week and told no more floating heel and drop pause time to a 2ct. Knee feeling better on the left side and achy on the right. See how things go. Plan was to have these feel RPE 7. So did bodyweight and that was easy. I had an idea that with no heel float and less of a hold time, I probably could do a good bit more than what I had been doing on this style before. So I tested to see how the empty ssb felt and that seemed fine enough so I added 20lbs. I felt that was too light honestly but with these single leg lifts and the higher reps, hard to gauge and put weight on that won’t be too much. So I went up small each set. Felt about the same. So that was something. Next thing was single leg hip thrusts with pauses. Same as it was two weeks ago. 3x8 with 2ct with 50lbs. I don’t have a 50lbs dumbbell and I didn’t want to deal with the fractional plates or try juggling two dumbbells/kettlebells so I took the longer dumbbell handle and put 40lbs on it. These are deceptive. Don’t feel like much but just the contraction is like a stinging cramp in the hamstrings. Just have to endure for the rewards these bring. Left side still lagging the right but not as much now I think. Single leg calf stuff with tempo after that. 3x12 at RPE 7. My choice on whether single or double leg on these. Single leg requires no load at this point so no fatigue on the spine added with putting on weights with backpack or ssb. First set the right leg was struggling. It always does but I figured it wouldn’t be as rough a start with not doing the floating heel stuff earlier. Then it seemed to wake up the other sets and felt easier. Not easier than any sets with the left leg though. Put stuff away and ate roast before stretching. Iced the knees before bed.
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