Mobility Prep
Snatch Grip Deadlifts (straps)
155x3
245x3
335x3
425x1
475x1
525x1
525x1
525x1
475x3
475x3
155x3
245x3
335x3
425x1
475x1
525x1
525x1
525x1
475x3
475x3
Romanian Deadlifts (straps)
245x5
295x3
335x3
385x3
425x8
425x8
425x8
245x5
295x3
335x3
385x3
425x8
425x8
425x8
Paused Front Foot Elevated Split Squats (4”, floating heel, 3 seconds)
bwx3/3
65x12/12
65x12/12
65x12/12
bwx3/3
65x12/12
65x12/12
65x12/12
Paused Cossack Squats (2 seconds)
bw+30x6/6
bw+30x6/6
bw+30x6/6
bw+30x6/6
bw+30x6/6
bw+30x6/6
Weighted Planks/Single Leg Calf Raises (5-2-0-0 tempo)
bw+100 30 second – bwx8/8
bw+100 30 second – bwx8/8
bw+100 30 second – bwx6/6
bw+100 30 second – bwx8/8
bw+100 30 second – bwx8/8
bw+100 30 second – bwx6/6
Stretching
Comments: Really cold today but garage seemed to be able to keep most of that at bay. Mobility stuff was alright. Knees seemed to be tolerating things well today. Snatch grips again. This week I was to work up in triples and then single to 10lbs more than last time for 3x1. Then take off 50lbs for 2x3. Considering how things went last time, shouldn’t be a problem. I figured that I’d do 90lbs jumps for the 3’s and then 50lbs jumps for the singles so that I got the groove but also didn’t fatigue too much. These felt really heavy today. I figured that I might have that a bit with these after doing pull-ups and going up a good bit on the Y raises. Not sure if it was just that though. Pushed through on these. Had to do these. But they felt a lot harder than last session. But this is technically a PR for a single and I’m doing it for 3 sets. Sometimes the rep days don’t translate to singles. And sometimes I can’t tap it to things perhaps when I know I got to do instant replay of it. Subconsciously maybe. First pull I could just feel my upper back and neck getting tense at lockout. Second set felt a lot better. Third set maybe I just overthought things but that was a tougher lift than it should’ve been. But no misses. Can’t have that. With how these were feeing, I knew the down sets were going to be tough, even though I’ve done more for this rep range. Tough but good. Glad I was done with that. Next thing was rdls. I was kind of expecting the axle pulls again but this is fine. Belt and straps allowed. Goal here was work up in 5’s and 3’s to 3x8 with 3RIR. I was thinking with the improvements I’ve seen on this that 425lbs would be just right. My PR is 12 reps with this weight from 2020 so that shouldn’t be an issue. I did consider going for 20lbs less with how tough the snatch grip stuff felt but figured I should try because I was able to do 375lbs without a belt and pauses for 12 reps last time I did rdls so even on an off day I should be good with a belt on. Warming up felt pretty good. I was looking at the sawhorses between sets to make sure it was still standing and ok to keep going haha. I was probably good for a little more to be honest with how these felt. But I didn’t want to overdo it since I haven’t gone over 435lbs on these really with a barbell with the particular intent. I could feel myself being worn out from the snatch grips (lower back) and now the rdls (glutes and hamstrings). So next up was the FFE split squats. Same as last week. Heel float and 3 seconds for 3x12. I was a little nervous with the knees and just doing these with balance. Knees weren’t really feeling that bad today. I needed very little warming up and mobility stuff to get going. 30 seconds rest between legs seems to be enough for them to recover from the support duty they do for the opposite side. These definitely put a different stress on things in the lower legs. I did catch that the knee over toe seems to be getting better with this style. Still wasn’t sure how the knees would feel doing the Cossack squats after that. I do these without the sleeves. This week was to be with 1-2ct pauses with whatever weight felt like RPE 7-7.5 so I went with the 30lbs. For warming up, just did Cossack stretching and holds to get the hamstrings and hips to loosen up. Those first two sets these felt great. Knee aches did pop up on the last set. That’s better than knee aches on every set. The abdominals and calf pairing was changed up again. So for the ab bracing exercise, it was weighted planks for 30 seconds. Went with the backpack with the straps low to try and get it lower. Pain in the ass to get it on with this much weight and get into position. I’ve done more but not without assistance getting the weight in place. I can definitely go heavier but this feels fine. For the calf raises, it was the single leg standing ones again with the 5 seconds negatives and 2 seconds stretch. I had done 3x13 last time these popped up by mistake as that felt about what the difficulty range should be. I couldn’t do that this week. My left leg I’m sure I could do it but it would be harder than it was. The right leg physically couldn’t. I think just the extra amount of work that I’m putting the calf muscles under with the floating heel on the FFEs is the cause of it. A little annoyed I couldn’t hit the numbers on something. Hit what I could with the right and then matched it with the left. Finished up cleaning stuff up before eating dinner and then stretching. Iced knees before bed.
Comments: Really cold today but garage seemed to be able to keep most of that at bay. Mobility stuff was alright. Knees seemed to be tolerating things well today. Snatch grips again. This week I was to work up in triples and then single to 10lbs more than last time for 3x1. Then take off 50lbs for 2x3. Considering how things went last time, shouldn’t be a problem. I figured that I’d do 90lbs jumps for the 3’s and then 50lbs jumps for the singles so that I got the groove but also didn’t fatigue too much. These felt really heavy today. I figured that I might have that a bit with these after doing pull-ups and going up a good bit on the Y raises. Not sure if it was just that though. Pushed through on these. Had to do these. But they felt a lot harder than last session. But this is technically a PR for a single and I’m doing it for 3 sets. Sometimes the rep days don’t translate to singles. And sometimes I can’t tap it to things perhaps when I know I got to do instant replay of it. Subconsciously maybe. First pull I could just feel my upper back and neck getting tense at lockout. Second set felt a lot better. Third set maybe I just overthought things but that was a tougher lift than it should’ve been. But no misses. Can’t have that. With how these were feeing, I knew the down sets were going to be tough, even though I’ve done more for this rep range. Tough but good. Glad I was done with that. Next thing was rdls. I was kind of expecting the axle pulls again but this is fine. Belt and straps allowed. Goal here was work up in 5’s and 3’s to 3x8 with 3RIR. I was thinking with the improvements I’ve seen on this that 425lbs would be just right. My PR is 12 reps with this weight from 2020 so that shouldn’t be an issue. I did consider going for 20lbs less with how tough the snatch grip stuff felt but figured I should try because I was able to do 375lbs without a belt and pauses for 12 reps last time I did rdls so even on an off day I should be good with a belt on. Warming up felt pretty good. I was looking at the sawhorses between sets to make sure it was still standing and ok to keep going haha. I was probably good for a little more to be honest with how these felt. But I didn’t want to overdo it since I haven’t gone over 435lbs on these really with a barbell with the particular intent. I could feel myself being worn out from the snatch grips (lower back) and now the rdls (glutes and hamstrings). So next up was the FFE split squats. Same as last week. Heel float and 3 seconds for 3x12. I was a little nervous with the knees and just doing these with balance. Knees weren’t really feeling that bad today. I needed very little warming up and mobility stuff to get going. 30 seconds rest between legs seems to be enough for them to recover from the support duty they do for the opposite side. These definitely put a different stress on things in the lower legs. I did catch that the knee over toe seems to be getting better with this style. Still wasn’t sure how the knees would feel doing the Cossack squats after that. I do these without the sleeves. This week was to be with 1-2ct pauses with whatever weight felt like RPE 7-7.5 so I went with the 30lbs. For warming up, just did Cossack stretching and holds to get the hamstrings and hips to loosen up. Those first two sets these felt great. Knee aches did pop up on the last set. That’s better than knee aches on every set. The abdominals and calf pairing was changed up again. So for the ab bracing exercise, it was weighted planks for 30 seconds. Went with the backpack with the straps low to try and get it lower. Pain in the ass to get it on with this much weight and get into position. I’ve done more but not without assistance getting the weight in place. I can definitely go heavier but this feels fine. For the calf raises, it was the single leg standing ones again with the 5 seconds negatives and 2 seconds stretch. I had done 3x13 last time these popped up by mistake as that felt about what the difficulty range should be. I couldn’t do that this week. My left leg I’m sure I could do it but it would be harder than it was. The right leg physically couldn’t. I think just the extra amount of work that I’m putting the calf muscles under with the floating heel on the FFEs is the cause of it. A little annoyed I couldn’t hit the numbers on something. Hit what I could with the right and then matched it with the left. Finished up cleaning stuff up before eating dinner and then stretching. Iced knees before bed.
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