Mobility Prep
Paused 15” Axle Jack Stand Pulls (straps, just off the floor, 2 seconds)
135x2
185x2
225x2
225x2
225x2
225x2
225x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
Dimel Deadlifts (straps)
135x5
225x5
295x15
295x15
295x15
135x5
225x5
295x15
295x15
295x15
Front Foot Elevated Split Squats (4”)
bwx15/15
bwx15/15
bwx15/15
bwx15/15
bwx15/15
bwx15/15
Plank
bw for 30 seconds
bw for 30 seconds
bw for 30 seconds
bw for 30 seconds
bw for 30 seconds
bw for 30 seconds
Backwards Treadmill Pushes (10% Incline)
10 minutes
10 minutes
Stretching
Comments: Had a dream that I was sick and was trying to pick out squash at a store. Knew it was a dream as I’d never go out, let alone grocery shopping, if I was sick. So not thrilled to have a little bit of a scratchy throat upon waking. Nasal spray and allergy meds. I told myself that if things were still like this, I’d take NyQuil before bed. Didn’t want to take something that would give me a false sense of things with competition this weekend. Everything needs to be low gear at this point. Definitely distracted me from thinking about my knee. I started to feel better after lunch. Like it was never there. Trying to get knee to feel good so I did the mobility work barefoot. Well I did wear socks but that’s it. Trying to get stuff to wake up and not have the right knee so stiff. I didn’t like how it was doing one leg stuff on Saturday. Seemed to be better today as far as how one leg things felt. Axle pulls with pauses were up first. Just 225lbs but I was a little worried that the pauses and such would be harder to recover from. Unfounded worry here as this felt like nothing. Like felt 90lbs less then what I was doing. Making sure I did my match right. Which is a great feeling. I didn’t take my usual walk around my house rests. I thought it was shorter rests then what I do for EMOM but turns out it was like a minute rest between sets here. From there on to reps. Dimel deadlifts with no bands. I was going to setup like usual but since I didn’t need to anchor bands and I didn’t need any weight for stuff after this, I didn’t setup the rack and just used my sawhorses. I was thinking about using maybe 275lbs for my working sets as it was to be 3x12-15 with +5RIR. Going to do 40-50lbs jumps. Well I decided against that when 135lbs was moving so fast that I was worried I’d accidentally hyperextend. So very used to band tension I guess. My body was more adjusted for 225lbs but I felt doing 50lbs jump after a 90lbs jump wasn’t best thing so did a 70lbs jump. It didn’t feel like nothing like axle stuff was feeling like. Not as snappy as when I did these with bands but I’m also being cognizant of keeping good form and not letting bracing get loose like it did my last workout before the show in July last year where my back went on me and it took a week to get it to feel right again. Even if not super snappy, I could do a billon reps if needed. Put things away and got ready for FFE split squats. No weight and pauses. Advised to keep RPE 6 so 10-15 reps per set. I did some mobility stuff as I wasn’t going to be doing warm up sets here. I was worried about the knees and how they’d feel. These actually felt really good with no pauses. Almost rhythmic. Could’ve done a ton more I think and still had it be RPE 6. No rest between sides but I did break between sets. Next was planks. Just bodyweight for 3 sets of 30 seconds. I went into the house for these so I could be on carpet. Be a bit more forgiving. These were also no biggie. Last thing was to be sled work. Light and mostly backwards with anywhere form 5-10 minutes. Get blood flow and a sweat going. I kind of decided on this that I wasn’t going to be doing sled drags outside. It was going to be dark and it had been rainy and windy yesterday so no telling what debris is in the street. Going backwards and in the dark with my luck this close to an important show. Nope. So I had planned on doing backwards treadmill pushes and since these are lower resistance, I’d do 10 minutes of these. I usually did these flat but I figured I could increase the incline on here to increase difficulty. I wasn’t worried about my legs getting tired. More that supporting myself up on my arms and such would be really taxing over 10 minutes. I did manage to change positions a bit to alleviate that. Changed my pace and foot/ankle position throughout. That was a good sweat haha. Since I was done earlier than usual with shorter workload, I stretched before eating dinner. Iced the right knee before bed.
Comments: Had a dream that I was sick and was trying to pick out squash at a store. Knew it was a dream as I’d never go out, let alone grocery shopping, if I was sick. So not thrilled to have a little bit of a scratchy throat upon waking. Nasal spray and allergy meds. I told myself that if things were still like this, I’d take NyQuil before bed. Didn’t want to take something that would give me a false sense of things with competition this weekend. Everything needs to be low gear at this point. Definitely distracted me from thinking about my knee. I started to feel better after lunch. Like it was never there. Trying to get knee to feel good so I did the mobility work barefoot. Well I did wear socks but that’s it. Trying to get stuff to wake up and not have the right knee so stiff. I didn’t like how it was doing one leg stuff on Saturday. Seemed to be better today as far as how one leg things felt. Axle pulls with pauses were up first. Just 225lbs but I was a little worried that the pauses and such would be harder to recover from. Unfounded worry here as this felt like nothing. Like felt 90lbs less then what I was doing. Making sure I did my match right. Which is a great feeling. I didn’t take my usual walk around my house rests. I thought it was shorter rests then what I do for EMOM but turns out it was like a minute rest between sets here. From there on to reps. Dimel deadlifts with no bands. I was going to setup like usual but since I didn’t need to anchor bands and I didn’t need any weight for stuff after this, I didn’t setup the rack and just used my sawhorses. I was thinking about using maybe 275lbs for my working sets as it was to be 3x12-15 with +5RIR. Going to do 40-50lbs jumps. Well I decided against that when 135lbs was moving so fast that I was worried I’d accidentally hyperextend. So very used to band tension I guess. My body was more adjusted for 225lbs but I felt doing 50lbs jump after a 90lbs jump wasn’t best thing so did a 70lbs jump. It didn’t feel like nothing like axle stuff was feeling like. Not as snappy as when I did these with bands but I’m also being cognizant of keeping good form and not letting bracing get loose like it did my last workout before the show in July last year where my back went on me and it took a week to get it to feel right again. Even if not super snappy, I could do a billon reps if needed. Put things away and got ready for FFE split squats. No weight and pauses. Advised to keep RPE 6 so 10-15 reps per set. I did some mobility stuff as I wasn’t going to be doing warm up sets here. I was worried about the knees and how they’d feel. These actually felt really good with no pauses. Almost rhythmic. Could’ve done a ton more I think and still had it be RPE 6. No rest between sides but I did break between sets. Next was planks. Just bodyweight for 3 sets of 30 seconds. I went into the house for these so I could be on carpet. Be a bit more forgiving. These were also no biggie. Last thing was to be sled work. Light and mostly backwards with anywhere form 5-10 minutes. Get blood flow and a sweat going. I kind of decided on this that I wasn’t going to be doing sled drags outside. It was going to be dark and it had been rainy and windy yesterday so no telling what debris is in the street. Going backwards and in the dark with my luck this close to an important show. Nope. So I had planned on doing backwards treadmill pushes and since these are lower resistance, I’d do 10 minutes of these. I usually did these flat but I figured I could increase the incline on here to increase difficulty. I wasn’t worried about my legs getting tired. More that supporting myself up on my arms and such would be really taxing over 10 minutes. I did manage to change positions a bit to alleviate that. Changed my pace and foot/ankle position throughout. That was a good sweat haha. Since I was done earlier than usual with shorter workload, I stretched before eating dinner. Iced the right knee before bed.
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