Mobility Prep
Yielding 12” Axle Jack Stand Pulls (straps, 3 seconds 3” off the ground)
135x3
185x3
225x3
275x3
315x3
365x3
405x3
465x3
465x3
465x3
465x3
Dimel Deadlifts w/bands (straps, +39lbs bottom/+122lbs top)
45x3
97x3
149x3
193x15
193x15
193x15
45x3
97x3
149x3
193x15
193x15
193x15
Paused Front Foot Elevated Split Squats (4”, 3 seconds)
bwx3/3
65x3/3
100x10/10
100x10/10
100x10/10
bwx3/3
65x3/3
100x10/10
100x10/10
100x10/10
Paused Single Leg Hip Thrusts (3 seconds)
40x3/3
70x10/10
70x10/10
70x10/10
40x3/3
70x10/10
70x10/10
70x10/10
Single Leg Calf Raises (5-2-0-0 tempo)
bw+20x10/10
bw+20x10/10
bw+20x10/10
bw+20x10/10
bw+20x10/10
bw+20x10/10
Stretching
Comments: I was not feeling the best today. I kind of expected that going into the workout anyways after I found out I had to do blood work in the morning for my physical. Blood drawing stresses me out. I made errors with the night before. I didn’t get to bed as earlier as I wanted to get 8hrs of sleep as I had to wake up 2hrs early. My food choices that I made the night before had been for expediency and to try and clear out my sinus (garlic and curry). I was expecting those to go through my system sooner than they did. It wasn’t a pleasant start to the day. Gastrointestinal stuff throughout the day too. I eventually took allergy meds at the end of the day. Thankfully this wasn’t a heavy day. I’m hopeful things will calm down when back to a normal routine and meals. If I’m getting “colds” these are the weakest and mildest colds ever. But I don’t want to have my performance in work or training go down so I’m pushing the stuff (outside of training strongman haha) that will help me get over it. My left shoulder and chest felt stiff and sore (not injured sore) after yesterday which was weird. Wasn’t feeling that way on the left side though the left triceps was. But I had felt that almost immediately after the session the night before. My arms and lats weren’t as twitchy or sore like they were after last week’s upper body session on Monday so that is something. Didn’t need to wear warm-ups to get warmed up this evening. Mobility stuff mostly good. Didn’t feel like I had as much of a pump in the lower back as I did the last two sessions. Starting things off with the yielding axle pulls. Same setup. 3ct holds at 3” off the floor for 4x3 with 20lbs more than last time. I did same as last time with the 40-50lbs jumps to get work in leading up to the working weight. I was bit more prepared for it to feel heavy this time around, I think. Right side upper back and lat felt tight. I realized that I may not be in the right position to replicate a pull and was maybe bending over more with a stiff leg stance as opposed to the stress and knee angle I’d actually be in (reversing the motion). I feel that I corrected that when it came time for the working sets. These were tough but not impossible. Kept to the 90-120 seconds rests I these. Dimel deadlifts with 20% band tension at 33% of my floor max estimated for 3 sets again. I was advised I could do up to 15 reps on the sets as long as they remained snappy. These hadn’t really felt like anything last week. This was a little bit more weight now and I was allowed to do more reps. I feel like I had a better setup with the bands this time as far as anchoring. Only needed dumbbells with altering the placement. I actually felt like these were doing something this week. Maybe I was annoyed last time after missing that heavy double and the weight was so light. Still light but I at least felt like I was having my glutes and hips working in some capacity. Feeling twitching and little pulses of activity. FFE split squats again for 3x10 after that. I was advised that I wasn’t to push these anymore at this point in the training cycle. Keep them at 3-4RIR and on cruise control. I think I understand what that means but I’ve never used cruise control. I like staying in control haha. But I took it as not going heavier and either lower or maintain. I elected with maintain as it has been more of a comfort thing with the knees and doing pauses over several sets with each leg is time consuming and hard to gauge how many I got left. Knees continue to seem in a decent mood, even though I didn’t ice them the night before. Maybe the new supplements are “smoothing” my joints haha. I didn’t need to do any of the static stretching or mobility work I usually do to feel comfortable doing the movement. I stuck to the same weight I did last week. Only issues was occasionally balance. As has been the case, the left leg has been dorsiflexion by a mile compared to the right leg. Next thing was single leg hip thrusts with pauses. 3x10 with 3 seconds. Listed weight was 65lbs for these. But I didn’t want to. What I mean is that this would take up more time to setup and put away (plateloaded handle) and little more cumbersome. I had 70lbs dumbbells out from anchoring the bands for dimels so I used that. I had used the solid dumbbells for last week as it was easier than dealing with the rolling dumbbell handle for these. Using 5lbs more on these could bite me in the ass so to speak. The increased hold time was also a big ask seeing as how two weeks prior I had done 55lbs for 2x13. But I think with that I hadn’t really started to give rest between the sides. I would for this with this kind of weight jump. Left leg gets that little hamstring stinging on that first set for a few reps but just have to accept it and then it is gone for the rest of it. Single leg calf stuff with tempo after that. 3x10 at RPE 7. I figured that with how things went last week (not noticing much change from no weight to 20lbs) that I could do 20lbs added to the backpack for all three sets. Continues to be a lot tougher for the right leg to do these but I got through it. Put stuff away and ate pot roast before stretching. The extra 20 minutes or so to ice my knees wasn’t worth it with how worn I was feeling so I took some Nyquil and went to bed as earlier as I could and getting all my meals in.
Comments: I was not feeling the best today. I kind of expected that going into the workout anyways after I found out I had to do blood work in the morning for my physical. Blood drawing stresses me out. I made errors with the night before. I didn’t get to bed as earlier as I wanted to get 8hrs of sleep as I had to wake up 2hrs early. My food choices that I made the night before had been for expediency and to try and clear out my sinus (garlic and curry). I was expecting those to go through my system sooner than they did. It wasn’t a pleasant start to the day. Gastrointestinal stuff throughout the day too. I eventually took allergy meds at the end of the day. Thankfully this wasn’t a heavy day. I’m hopeful things will calm down when back to a normal routine and meals. If I’m getting “colds” these are the weakest and mildest colds ever. But I don’t want to have my performance in work or training go down so I’m pushing the stuff (outside of training strongman haha) that will help me get over it. My left shoulder and chest felt stiff and sore (not injured sore) after yesterday which was weird. Wasn’t feeling that way on the left side though the left triceps was. But I had felt that almost immediately after the session the night before. My arms and lats weren’t as twitchy or sore like they were after last week’s upper body session on Monday so that is something. Didn’t need to wear warm-ups to get warmed up this evening. Mobility stuff mostly good. Didn’t feel like I had as much of a pump in the lower back as I did the last two sessions. Starting things off with the yielding axle pulls. Same setup. 3ct holds at 3” off the floor for 4x3 with 20lbs more than last time. I did same as last time with the 40-50lbs jumps to get work in leading up to the working weight. I was bit more prepared for it to feel heavy this time around, I think. Right side upper back and lat felt tight. I realized that I may not be in the right position to replicate a pull and was maybe bending over more with a stiff leg stance as opposed to the stress and knee angle I’d actually be in (reversing the motion). I feel that I corrected that when it came time for the working sets. These were tough but not impossible. Kept to the 90-120 seconds rests I these. Dimel deadlifts with 20% band tension at 33% of my floor max estimated for 3 sets again. I was advised I could do up to 15 reps on the sets as long as they remained snappy. These hadn’t really felt like anything last week. This was a little bit more weight now and I was allowed to do more reps. I feel like I had a better setup with the bands this time as far as anchoring. Only needed dumbbells with altering the placement. I actually felt like these were doing something this week. Maybe I was annoyed last time after missing that heavy double and the weight was so light. Still light but I at least felt like I was having my glutes and hips working in some capacity. Feeling twitching and little pulses of activity. FFE split squats again for 3x10 after that. I was advised that I wasn’t to push these anymore at this point in the training cycle. Keep them at 3-4RIR and on cruise control. I think I understand what that means but I’ve never used cruise control. I like staying in control haha. But I took it as not going heavier and either lower or maintain. I elected with maintain as it has been more of a comfort thing with the knees and doing pauses over several sets with each leg is time consuming and hard to gauge how many I got left. Knees continue to seem in a decent mood, even though I didn’t ice them the night before. Maybe the new supplements are “smoothing” my joints haha. I didn’t need to do any of the static stretching or mobility work I usually do to feel comfortable doing the movement. I stuck to the same weight I did last week. Only issues was occasionally balance. As has been the case, the left leg has been dorsiflexion by a mile compared to the right leg. Next thing was single leg hip thrusts with pauses. 3x10 with 3 seconds. Listed weight was 65lbs for these. But I didn’t want to. What I mean is that this would take up more time to setup and put away (plateloaded handle) and little more cumbersome. I had 70lbs dumbbells out from anchoring the bands for dimels so I used that. I had used the solid dumbbells for last week as it was easier than dealing with the rolling dumbbell handle for these. Using 5lbs more on these could bite me in the ass so to speak. The increased hold time was also a big ask seeing as how two weeks prior I had done 55lbs for 2x13. But I think with that I hadn’t really started to give rest between the sides. I would for this with this kind of weight jump. Left leg gets that little hamstring stinging on that first set for a few reps but just have to accept it and then it is gone for the rest of it. Single leg calf stuff with tempo after that. 3x10 at RPE 7. I figured that with how things went last week (not noticing much change from no weight to 20lbs) that I could do 20lbs added to the backpack for all three sets. Continues to be a lot tougher for the right leg to do these but I got through it. Put stuff away and ate pot roast before stretching. The extra 20 minutes or so to ice my knees wasn’t worth it with how worn I was feeling so I took some Nyquil and went to bed as earlier as I could and getting all my meals in.
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