Mobility Prep
Yielding 12” Axle Jack Stand Pulls (straps, 3 seconds 3” off the ground)
135x3
185x3
225x3
275x3
315x3
365x3
405x3
445x3
445x3
445x3
445x3
445x3
135x3
185x3
225x3
275x3
315x3
365x3
405x3
445x3
445x3
445x3
445x3
445x3
Romanian Deadlifts w/bands (straps, +19lbs bottom/+153lbs top)
135x3
185x3
235x3
285x3
335x8
335x8
335x8
135x3
185x3
235x3
285x3
335x8
335x8
335x8
Paused Front Foot Elevated Split Squats (4”, 3 seconds)
bwx3/3
65x3/3
85x10/10
90x10/10
95x10/10
bwx3/3
65x3/3
85x10/10
90x10/10
95x10/10
Paused Single Leg Hip Thrusts (3 seconds)
55x13/13
55x13/13
55x13/13
55x13/13
Single Leg Calf Raises (5-2-0-0 tempo)
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12
Stretching
Comments: I swear, this right knee just keeps on going up and down. I can’t really judge what kind of day I’m going to have or week really. Just keep working on it. It seemed to be ok with doing stuff today. Maybe the joint supplements are already working. Or placebo. Or nothing. Just have to go day at a time. Allergies were acting up pretty bad today but only needed to take a Claritin (though it seemed to take forever to do anything). Got some nervous energy I think as got a little eye twitch going on past few days. Mobility stuff mostly good. I could tell right away that my lower back was tight, stiff and sore. Not as much as it was two weeks ago going into this workout but enough to know that I was going to be worn out this workout. Last time I said this was a relatively light session. Only in weight I now realize as this is just as exhausting and tough. Yielding axle pulls. Same setup as last. 3ct holds at 3” off the floor for 5x3 with 20lbs more than last time. Like an idiot, I decided to do triples of 50-40lbs jumps starting at 135lbs. Those working sets were tough. I kept the rest between them probably under 2 minutes as I’ve been trying to do for most things when not specified. Lower back was getting cooked and definitely feeling the legs twitching and spasming trying to hold the isometric. Midback and lat on the right side was feeling a little tight and stiff but only really noticed it just initiating the first lift of each set. Next thing was rdls with bands. Same bands as last week. Work up and do 335lbs for 3x8 and then report back RIR after that set. With taking that many sets to get up to working weight on the axle stuff, I decided to start heavier and take 50lbs jumps on these. Pulling fast for several reps gets tiring quick. Video says that first two sets I was really booking it. Those sets felt the hardest while the last set looked slightly slower but I felt like I got my second wind on these and could do a ton more. Making these fast and mechanical. Snappy. So next up was the FFE split squats. 3x10 this week and advised to increase the hold time to 3ct. With how things went last week with 3x12 at 2ct, I figured that I should be able to do 85lbs for 3x10 at 3ct. See how things were and go from there. Some aches and creaks but I figured I’d probably feel more warm and better as I went so I should add weight each set to take advantage of the training effect. So ended up doing 95lbs on these. I know that these are important to my moving events with getting the hips and stuff good in strength and mobility. Next thing was single leg hip thrusts with pauses. 2 sets of max reps with 2-3ct holds with 50lbs. But I don’t have 50lbs dumbbell and used 52lbs last week with my longer loadable handle. 52lbs is not a neat number for me so I added fractional plates to get it to be 55lbs. Must have been feeling good as these felt easier than last week (though that could be from doing heavy axle suit pulls and heavier band rdls). These also are good. I know that the first half of these sessions are the prime movers to get me stronger and the second half is the stuff that makes me a better athlete and improves my longevity of doing this stupid thing I do. Single leg calf stuff with tempo after that. 3x12 at RPE 7. Continuing these single leg with just bodyweight. I feel like this session is the first time I felt that I could see adding weight to these and still keep it RPE 7. Left side has a lot more control than the right side but the disparity does seem to be less pronounced. Put stuff away and cooked dinner. Stretched and iced my knees before bed.
Comments: I swear, this right knee just keeps on going up and down. I can’t really judge what kind of day I’m going to have or week really. Just keep working on it. It seemed to be ok with doing stuff today. Maybe the joint supplements are already working. Or placebo. Or nothing. Just have to go day at a time. Allergies were acting up pretty bad today but only needed to take a Claritin (though it seemed to take forever to do anything). Got some nervous energy I think as got a little eye twitch going on past few days. Mobility stuff mostly good. I could tell right away that my lower back was tight, stiff and sore. Not as much as it was two weeks ago going into this workout but enough to know that I was going to be worn out this workout. Last time I said this was a relatively light session. Only in weight I now realize as this is just as exhausting and tough. Yielding axle pulls. Same setup as last. 3ct holds at 3” off the floor for 5x3 with 20lbs more than last time. Like an idiot, I decided to do triples of 50-40lbs jumps starting at 135lbs. Those working sets were tough. I kept the rest between them probably under 2 minutes as I’ve been trying to do for most things when not specified. Lower back was getting cooked and definitely feeling the legs twitching and spasming trying to hold the isometric. Midback and lat on the right side was feeling a little tight and stiff but only really noticed it just initiating the first lift of each set. Next thing was rdls with bands. Same bands as last week. Work up and do 335lbs for 3x8 and then report back RIR after that set. With taking that many sets to get up to working weight on the axle stuff, I decided to start heavier and take 50lbs jumps on these. Pulling fast for several reps gets tiring quick. Video says that first two sets I was really booking it. Those sets felt the hardest while the last set looked slightly slower but I felt like I got my second wind on these and could do a ton more. Making these fast and mechanical. Snappy. So next up was the FFE split squats. 3x10 this week and advised to increase the hold time to 3ct. With how things went last week with 3x12 at 2ct, I figured that I should be able to do 85lbs for 3x10 at 3ct. See how things were and go from there. Some aches and creaks but I figured I’d probably feel more warm and better as I went so I should add weight each set to take advantage of the training effect. So ended up doing 95lbs on these. I know that these are important to my moving events with getting the hips and stuff good in strength and mobility. Next thing was single leg hip thrusts with pauses. 2 sets of max reps with 2-3ct holds with 50lbs. But I don’t have 50lbs dumbbell and used 52lbs last week with my longer loadable handle. 52lbs is not a neat number for me so I added fractional plates to get it to be 55lbs. Must have been feeling good as these felt easier than last week (though that could be from doing heavy axle suit pulls and heavier band rdls). These also are good. I know that the first half of these sessions are the prime movers to get me stronger and the second half is the stuff that makes me a better athlete and improves my longevity of doing this stupid thing I do. Single leg calf stuff with tempo after that. 3x12 at RPE 7. Continuing these single leg with just bodyweight. I feel like this session is the first time I felt that I could see adding weight to these and still keep it RPE 7. Left side has a lot more control than the right side but the disparity does seem to be less pronounced. Put stuff away and cooked dinner. Stretched and iced my knees before bed.
No comments:
Post a Comment