Mobility Prep
Suited 15” Axle Jack Stand Pulls (straps)
No Suit
140x2
230x2
320x2
410x2
Added Suit
500x1
590x1
680x1
580x3
580x3
No Suit
140x2
230x2
320x2
410x2
Added Suit
500x1
590x1
680x1
580x3
580x3
Dimel Deadlifts w/bands (straps, +39lbs bottom/+122lbs top)
45x3
97x3
137x3
177x10
177x10
177x10
45x3
97x3
137x3
177x10
177x10
177x10
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 (2 seconds)
40x3/3
70x8/8
80x8/8
95x8/8
40x3/3
70x8/8
80x8/8
95x8/8
Single Leg Calf Raises (5-2-0-0 tempo)
bw+10x10/10
bw+15x10/10
bw+20x10/10
bw+10x10/10
bw+15x10/10
bw+20x10/10
Stretching
Comments: Prior to the workout, I was thinking about how I had read someone indicate that they couldn’t do a medley event as it would be setup at a contest due to their parking lot being an ice sheet for a month now. Not someone else’s but their own building. I was thinking that I may not be as talented but I’d want it more. I’d put down take out ice melt and a hair dryer to it if I had to. But also thinking about how there are things that would give me pause. Like if my car wouldn’t start I’d be fighting myself to get up the nerve to call AAA. I get that anxious with talking to people. So each their own I guess. Triceps sore from yesterday and some lat soreness carrying over from that too. Mobility stuff mostly good. Didn’t feel like I needed my warm-ups on today. Similar to yesterday, kind of trying to get some things setup. However, not everything at once as with lower body stuff, it is harder to not feel sick with liquids in my stomach so those rests between exercises putting stuff away give me that time. Axle pulls with the suit to start things off. Plan was to work up to a top double (RPE 8.5) and then take off a decent bit for 2x3. Suit work is really starting to be hit or miss with how I’m feeling. Last session was perfect. Had me feeling like 700lbs was already a done thing. The spandex briefs helped with keeping the legs down. That didn’t seem to matter today. Now it still felt a ton better than it did two sessions earlier (first suit session). Warming up felt fine and powerful. I was still feeling confident that I’d pull my top weight for a tough double. Listed stuff was suggested that I do between 660-680lbs for the double and 580-600lbs for the down sets. I was aiming for the top end numbers. Took the plate jumps again as that seemed to work out for me last week. Got a single and it was heavy and rather than control and stay tight, I put it down and attempted to restart for a second rep. It was going up but it stalled right below the top of my knees. Like if it was an inch higher up, I’d been able to hitch and ramp. That still wouldn’t have been good. Pissed off. Missed a lift, overestimated what I could do and I know how much effort a heavy pull/missed lift takes. I’ve only had one other missed lift this training cycle and that was a heavy squat rep. I thought I had this in me. I felt compelled to give it another go but told myself no. It wouldn’t be a good idea. Damage already done. Don’t dig a deeper hole. Really annoyed with it. Had to focus on other things. It could’ve been worse (injury, not even get a rep, not even budge a second rep, etc) but it could’ve been better. Deadlift when it isn’t on point is supremely frustrating. Hell, I’m trying to make it so I only get outpulled by 150lbs instead of +200lbs. Frame could be the culprit as compared to last time, I only did 2 runs that Saturday over 700lbs whereas this past Saturday I did 5 runs over that weight. Trying to move forward and not fixate on it. Worries that a missed deadlift will effect the rest of this week’s workouts and the rest of the training cycle. Next thing was lighter stuff. Dimel deadlifts with 20% band tension at 30% of my floor max estimated. Keeping that around 585lbs since haven’t tested it raw in over a year at this point. 3x10 with the goal being fast and snappy with focusing on the axle pull ROM. I had to adjust the setup a bit to get the tension to around 20%. These were really easy. I had on soft belt for these but as I did them, it started coming off. On first set, one strap came off second and then it fell off the third set. I kind of didn’t care. This was light and I was still annoyed with my inability to deadlift. Try to focus on the assistance stuff. I was advised I could go up on these. FFE split squats again for 3x10. Knees seemed to be in a decent mood today so I figured I’d take advantage of that. Last time I went up 5lbs a set to 95lbs for the last set. This time, I went with 100lbs all three sets. These felt better as I did them. Mobility is so much better with the left leg compared to the right leg in the ankle. Next thing was single leg hip thrusts with pauses. 3x8 with 2 seconds. I was advised to work up from RPE 7 to RPE 8-8.5. I was hoping to push things here after getting 55lbs for 13 with 3 second holds for 2 sets. Little stinging with the lightest weight at the start for the warming up and the first work set. On the work sets, I took a brief break between legs since I was going to be pushing things a bit more. I was surprised that the difficulty didn’t really seem to vary that much with the ever-increasing weight. Doing 40lbs more than two weeks ago is something haha. But getting better at this stuff is nice but deadlift and competition related goals matter more. Single leg calf stuff with tempo after that. 3x10 at RPE 7. Reps were lowered on these I think to help give me the nudge to try adding weight to the one-legged stuff. It worked as these seemed to be fine and noticed very little difference in difficulty adding the back pack with weight on each set. Put stuff away and ate dinner before stretching and icing my knees and elbows before bed. Hopefully my mood improves.
Comments: Prior to the workout, I was thinking about how I had read someone indicate that they couldn’t do a medley event as it would be setup at a contest due to their parking lot being an ice sheet for a month now. Not someone else’s but their own building. I was thinking that I may not be as talented but I’d want it more. I’d put down take out ice melt and a hair dryer to it if I had to. But also thinking about how there are things that would give me pause. Like if my car wouldn’t start I’d be fighting myself to get up the nerve to call AAA. I get that anxious with talking to people. So each their own I guess. Triceps sore from yesterday and some lat soreness carrying over from that too. Mobility stuff mostly good. Didn’t feel like I needed my warm-ups on today. Similar to yesterday, kind of trying to get some things setup. However, not everything at once as with lower body stuff, it is harder to not feel sick with liquids in my stomach so those rests between exercises putting stuff away give me that time. Axle pulls with the suit to start things off. Plan was to work up to a top double (RPE 8.5) and then take off a decent bit for 2x3. Suit work is really starting to be hit or miss with how I’m feeling. Last session was perfect. Had me feeling like 700lbs was already a done thing. The spandex briefs helped with keeping the legs down. That didn’t seem to matter today. Now it still felt a ton better than it did two sessions earlier (first suit session). Warming up felt fine and powerful. I was still feeling confident that I’d pull my top weight for a tough double. Listed stuff was suggested that I do between 660-680lbs for the double and 580-600lbs for the down sets. I was aiming for the top end numbers. Took the plate jumps again as that seemed to work out for me last week. Got a single and it was heavy and rather than control and stay tight, I put it down and attempted to restart for a second rep. It was going up but it stalled right below the top of my knees. Like if it was an inch higher up, I’d been able to hitch and ramp. That still wouldn’t have been good. Pissed off. Missed a lift, overestimated what I could do and I know how much effort a heavy pull/missed lift takes. I’ve only had one other missed lift this training cycle and that was a heavy squat rep. I thought I had this in me. I felt compelled to give it another go but told myself no. It wouldn’t be a good idea. Damage already done. Don’t dig a deeper hole. Really annoyed with it. Had to focus on other things. It could’ve been worse (injury, not even get a rep, not even budge a second rep, etc) but it could’ve been better. Deadlift when it isn’t on point is supremely frustrating. Hell, I’m trying to make it so I only get outpulled by 150lbs instead of +200lbs. Frame could be the culprit as compared to last time, I only did 2 runs that Saturday over 700lbs whereas this past Saturday I did 5 runs over that weight. Trying to move forward and not fixate on it. Worries that a missed deadlift will effect the rest of this week’s workouts and the rest of the training cycle. Next thing was lighter stuff. Dimel deadlifts with 20% band tension at 30% of my floor max estimated. Keeping that around 585lbs since haven’t tested it raw in over a year at this point. 3x10 with the goal being fast and snappy with focusing on the axle pull ROM. I had to adjust the setup a bit to get the tension to around 20%. These were really easy. I had on soft belt for these but as I did them, it started coming off. On first set, one strap came off second and then it fell off the third set. I kind of didn’t care. This was light and I was still annoyed with my inability to deadlift. Try to focus on the assistance stuff. I was advised I could go up on these. FFE split squats again for 3x10. Knees seemed to be in a decent mood today so I figured I’d take advantage of that. Last time I went up 5lbs a set to 95lbs for the last set. This time, I went with 100lbs all three sets. These felt better as I did them. Mobility is so much better with the left leg compared to the right leg in the ankle. Next thing was single leg hip thrusts with pauses. 3x8 with 2 seconds. I was advised to work up from RPE 7 to RPE 8-8.5. I was hoping to push things here after getting 55lbs for 13 with 3 second holds for 2 sets. Little stinging with the lightest weight at the start for the warming up and the first work set. On the work sets, I took a brief break between legs since I was going to be pushing things a bit more. I was surprised that the difficulty didn’t really seem to vary that much with the ever-increasing weight. Doing 40lbs more than two weeks ago is something haha. But getting better at this stuff is nice but deadlift and competition related goals matter more. Single leg calf stuff with tempo after that. 3x10 at RPE 7. Reps were lowered on these I think to help give me the nudge to try adding weight to the one-legged stuff. It worked as these seemed to be fine and noticed very little difference in difficulty adding the back pack with weight on each set. Put stuff away and ate dinner before stretching and icing my knees and elbows before bed. Hopefully my mood improves.
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