Mobility Prep
Suited 15” Axle Jack Stand Pulls (straps)
No Suit
140x3
140x3
230x2
320x2
Added Suit
410x2
490x1
555x1
615x1
615x1
615x1
615x1
No Suit
140x3
140x3
230x2
320x2
Added Suit
410x2
490x1
555x1
615x1
615x1
615x1
615x1
Dimel Deadlifts w/bands (straps, +39lbs bottom/+122lbs top)
115x3
185x3
237x10
237x10
237x15
115x3
185x3
237x10
237x10
237x15
Paused Front Foot Elevated Split Squats (4”, 3 seconds)
bwx3/3
bwx3/3
45x10/10
45x10/10
45x10/10
bwx3/3
bwx3/3
45x10/10
45x10/10
45x10/10
Banded Belt Squat Marches
abx30 seconds
abx30 seconds
abx30 seconds
abx30 seconds
Single Leg Calf Raises (5-2-0-0 tempo)/Single Leg Tibialis Anterior Raises
bwx15/15 -- bwx15/15
bwx15/15 -- bwx15/15
bwx15/15 -- bwx15/15
bwx15/15 -- bwx15/15
Stretching
Comments: Definitely stressed about things going on and trying to not be. Despite telling myself not to be, I know that I still am. Physical manifestations. Mobility stuff ok. Right knee was stiff. Axle pulls with the suit to start things off. I wasn’t really expecting these to be popping up again this cycle with the contest in 11 days. I had kind of thought the end of last cycle with the several sessions had been due to injury and lack of deadlift suit work that cycle for that 6-week period of wearing the brace and sling. First cycle had this session raw but I think that had also been an issue since I had been so used to suited pulls and elevated pulls that it through me off a bit and had to do another lighter workout where I aggravated my back forgetting to brace. Well this wasn’t to be terribly difficult. Essentially working up to between 605lbs – 625lbs for four singles. Feeling like I could do 2-3 reps with the weight. Repeating multiple singles. Suggested was listed as 615lbs, so 5lbs more than the cluster doubles last week. Same warm-ups as last time but I actually stuck to what was written this week. That first set with the suit on feels fantastic with the pop. But after that, it feels like the suit conforms to me too much and I don’t feel that hair trigger tension as much. I do try to repeat that lighting in a bottle feeling by pulling the legs down and resetting each time. My hope is that I can get the straps down even tighter at the contest and get it to feel like it does the first time. That feeling I have when it lines up, I feel like I could lift anything in front of me. Fatigue is still present here so these felt decently heavy. Even the single before did. Didn’t let panic set in. I know what I can do on these. Still not the max tightness I can make these. First was ok, second felt tougher than I would’ve like. Third was about in between the first two singles and the last one I think felt the best. Next was dimel deadlifts with 20% band tension at 40% of my floor max estimated. To be the same weight as last time but I felt like I didn’t need as many sets to warm-up and that doing 70lbs jumps to start would get me there quicker. So with how the plate math came out, this meant I’d be 3lbs heavier than last time. So not really that big of a difference. Plan was same as last week with 2x10 and then AMRAP on the last set with 3RIR (stopping when not feeling snappy or 15 reps). So another 2x10 and then 1x15 situation. These felt fine. Didn’t feel as fatigued compared to last week on the first two sets but I felt the last set was slightly tougher. FFE split squats again. I was advised here to do 45lbs for 3x10 with the pauses. I wasn’t sure how the knee would like these. It is really a big difference in how my left and right leg are on these. Lot of flexibility on the left and super tight on the right. My right knee wasn’t too happy after doing one set of bodyweight so I did another just to see if things were feeling better and they were. Since my ssb is 65lbs empty, I used a barbell. But I didn’t want to alter the movement too much with having the shoulders stressed (since all my squatting has been with ssb, hack squat or front squat) so I looped my figure 8 straps on the bar so I could make it kind of like the ssb. These felt fine. Light enough that I didn’t feel the need to rest between sides. Next thing belted band walks. Haven’t done these in a while. Usually as a warm-up with a light band. So this was to be 2 sets of 30 seconds with RPE 7. So I wasn’t too sure what that would need to be as what I was doing felt like nothing really. Well one average band felt too light still so I added another. This felt about right but then the belt I was using for these snapped. It was really worn. So I had to change up the belt. My belts are all kind of at the limit with my girth so even loose the belt was kind of tight and much higher up. So only needed one average band. This belt wasn’t very comfortable on my hips. So I will need to find something else to use in the future I think if I do these again. Especially since I don’t have the worn belt to use that was comfortable. Single leg calf stuff with tempo after that but paired with tib raises. 2x15 this week. Stuck with bodyweight and that seemed a good choice for the calf raises. First set felt harder then the second one I think. For the tib raises, I decided to do them single leg as well. They didn’t have tempo applied to them so a ton easier to do. Put stuff away and ate subpar burritos for dinner before stretching and icing my knees.
Comments: Definitely stressed about things going on and trying to not be. Despite telling myself not to be, I know that I still am. Physical manifestations. Mobility stuff ok. Right knee was stiff. Axle pulls with the suit to start things off. I wasn’t really expecting these to be popping up again this cycle with the contest in 11 days. I had kind of thought the end of last cycle with the several sessions had been due to injury and lack of deadlift suit work that cycle for that 6-week period of wearing the brace and sling. First cycle had this session raw but I think that had also been an issue since I had been so used to suited pulls and elevated pulls that it through me off a bit and had to do another lighter workout where I aggravated my back forgetting to brace. Well this wasn’t to be terribly difficult. Essentially working up to between 605lbs – 625lbs for four singles. Feeling like I could do 2-3 reps with the weight. Repeating multiple singles. Suggested was listed as 615lbs, so 5lbs more than the cluster doubles last week. Same warm-ups as last time but I actually stuck to what was written this week. That first set with the suit on feels fantastic with the pop. But after that, it feels like the suit conforms to me too much and I don’t feel that hair trigger tension as much. I do try to repeat that lighting in a bottle feeling by pulling the legs down and resetting each time. My hope is that I can get the straps down even tighter at the contest and get it to feel like it does the first time. That feeling I have when it lines up, I feel like I could lift anything in front of me. Fatigue is still present here so these felt decently heavy. Even the single before did. Didn’t let panic set in. I know what I can do on these. Still not the max tightness I can make these. First was ok, second felt tougher than I would’ve like. Third was about in between the first two singles and the last one I think felt the best. Next was dimel deadlifts with 20% band tension at 40% of my floor max estimated. To be the same weight as last time but I felt like I didn’t need as many sets to warm-up and that doing 70lbs jumps to start would get me there quicker. So with how the plate math came out, this meant I’d be 3lbs heavier than last time. So not really that big of a difference. Plan was same as last week with 2x10 and then AMRAP on the last set with 3RIR (stopping when not feeling snappy or 15 reps). So another 2x10 and then 1x15 situation. These felt fine. Didn’t feel as fatigued compared to last week on the first two sets but I felt the last set was slightly tougher. FFE split squats again. I was advised here to do 45lbs for 3x10 with the pauses. I wasn’t sure how the knee would like these. It is really a big difference in how my left and right leg are on these. Lot of flexibility on the left and super tight on the right. My right knee wasn’t too happy after doing one set of bodyweight so I did another just to see if things were feeling better and they were. Since my ssb is 65lbs empty, I used a barbell. But I didn’t want to alter the movement too much with having the shoulders stressed (since all my squatting has been with ssb, hack squat or front squat) so I looped my figure 8 straps on the bar so I could make it kind of like the ssb. These felt fine. Light enough that I didn’t feel the need to rest between sides. Next thing belted band walks. Haven’t done these in a while. Usually as a warm-up with a light band. So this was to be 2 sets of 30 seconds with RPE 7. So I wasn’t too sure what that would need to be as what I was doing felt like nothing really. Well one average band felt too light still so I added another. This felt about right but then the belt I was using for these snapped. It was really worn. So I had to change up the belt. My belts are all kind of at the limit with my girth so even loose the belt was kind of tight and much higher up. So only needed one average band. This belt wasn’t very comfortable on my hips. So I will need to find something else to use in the future I think if I do these again. Especially since I don’t have the worn belt to use that was comfortable. Single leg calf stuff with tempo after that but paired with tib raises. 2x15 this week. Stuck with bodyweight and that seemed a good choice for the calf raises. First set felt harder then the second one I think. For the tib raises, I decided to do them single leg as well. They didn’t have tempo applied to them so a ton easier to do. Put stuff away and ate subpar burritos for dinner before stretching and icing my knees.
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