Mobility Prep
Safety Squat Bar Squats
65x3
115x3
155x3
205x3
245x3
295x5
295x5
295x5
65x3
115x3
155x3
205x3
245x3
295x5
295x5
295x5
Deadlifts
135x3
135x3
225x2
315x2
365x1
405x1
Added Straps
445x1
495x5
445x5
135x3
135x3
225x2
315x2
365x1
405x1
Added Straps
445x1
495x5
445x5
Titan Fitness Frame Deadlifts (16” pick, straps)
115x3
205x3
295x3
385x3
475x5
525x5
565x5
115x3
205x3
295x3
385x3
475x5
525x5
565x5
Heel Elevated Goblet Squats (3-1-3-X tempo)
46x10
46x10
46x10
46x10
46x10
46x10
Dumbbell Lateral Lunges
bwx3/3
40x8/8
40x8/8
40x8/8
bwx3/3
40x8/8
40x8/8
40x8/8
Single Leg Seated Band Hamstring Curls
sbx30/30
sbx30/30
sbx30/30
sbx30/30
sbx30/30
sbx30/30
Stretching
Comments: Allergies were pretty bad today but tapered off. A lot of sneezing but not something Dayquil says it will help with so just had to deal with that (nasal spray and Claritin D weren’t helping). Having to talk a lot and working that I was worrying I’d strain my jaw from how much talking I had to do. Had to take breaks to drink water and let my jaw rest before getting back into it. Days like that I wish it was purely just the data processing part of things. Getting warmer and out and finally my house is starting to get above 68 so time to wake up the AC so things don’t get stuffy. Knees and such didn’t seem to cranky today with the mobility stuff. Sometimes I have tension in the right knee at the start but didn’t have that at all today. Really doesn’t have a rhyme or reason to it but more good days then bad days. Starting things off with ssb squats. No pauses. 60%x3x5 with 2-3 minutes rest (I was going to need all that rest once I got warmed up). Doing normal speed squats is odd with all the tempo stuff being most of what squats are for me. Feels weird at first and then natural and then like I’m cheating because it feels so easy. Knees were super achy at the start of them. I think that I might need to do more reps at the lighter weights when not doing tempo modified stuff so that things wake up timely. They were fine by the time I got to the working sets. These felt quite easy with last set feeling super easy. Like a good warm-up. From there it was on to deadlifts. The plan for this session was to work up to a top set of 5-8 with 2RIR. Give me that rep range so that it was ok to undershoot. Don’t over do it here. Then after that set, drop it down a little for a set of 5 reps. 7.5-10%, smaller drop if higher reps. Keep things 3-4RIR. So I had been thinking about this since the day I got this workout. I really wanted to do 495lbs for a set of 5. Heaviest floor pull without suit since starting with Drew for a regular ass deadlift is 500lbs. 500lbs is close enough to 495lbs. I figured I had that in me after doing 455x3x5 with 2 minutes rest. But in the event I was feeling like crap, I gave myself a range to work with. Last single with straps would be between 440-455lbs and then top set would be 475-495lbs. I felt well enough on my last single that I could do it with some reps left. Or I had better. Got the Mortal Kombat techno theme playing. Floor pulls have definitely not been a focus raw with every contest being suited deadlift. I hit what I needed and felt I had the 2RIR there but I know this needs improvement. Felt that legs and lower back weren’t in synch. Some of it could be from knee discomfort that has been present off and on and bit and posterior chain could be fatigued from Saturday with the sandbags and sldls. 495lbs was heavier than 455lbs was last week. I mean, it should be, but it didn’t “feel” as heavy that first rep or so compared to that first set with 455lbs last week. Took off 50lbs for the second set. It is hard to recover from heavy deadlifts. But I seem to be getting better at this and not be such a matchstick man (I don’t mean that in the conman sense, more in a match stick only good to light up once type thing). From there it was on to frame deadlifts. Heavier stuff here. Plan was work up to 3x5 with 3-4RIR on that top set or so. Work up over RPE 6-7.5. I had an idea of what I should be able to do here. Now unlike how I was doing them for speed work (no straps, center grip), I’d be doing these more how I would for contest to get used to things (straps, back of the handle). My plan here was work up in triples with 90lbs jumps to what I felt would be ok weight and then see how that felt. I wore the versa gripps on all sets. Get an idea of how these feel for reps and side grip. I guess still paranoid that they’ll come off like that one time. But I’ve had no issues since. Knees weren’t aching nearly as much as these have tended to do to me from the past few weeks after tempo squats. There are things I’m thinking about for contest but I won’t really know until I see how things go day of (how fast loaders will be, balance, etc). I hit the numbers I was expecting here which is good. I know I got a lot of wiggle room here to improve over the next couple of weeks. At this point, I opened up the garage to get some air flow. I was sweating a good bit. It isn’t hot enough to need the fans at this point and it was not that much cooler outside anyways. Tempo goblet squats again. 3 sets of 10 reps keeping 3-4RIR. Same everything as far as the form, tempo. I decided since I had miscounted a rep last time that that weight was too easy and since the changing of plate placement on the dumbbell made it easier on the wrists, I decided to increase the weight a little with the plateloaded dumbbell. I also really tried to focus on the upright posture and getting knees over the toes at the very bottom of the squat with the pause. These seemed to go pretty well. I may be able to go up some more for next time. Dumbbell lateral lunges were next. Lessons I learned from last time were applied again this week. I’m recovering better as I wasn’t as out of breath between sides that I had to set down the dumbbell between sides. Just took a few breaths and went on to the other side. Left side is progressing great on these. Right side there is tenderness in the inside side of the knee. It has been a known issue on other exercises but this is a bit more direct. I can tolerate it and I seem to be able to recover enough from this exercise. I do like the lateral ankle movements. At this point, I feel benefits outweigh the negatives. Finished up with single leg band curls. Goal was to have these 20-30 with 3-5RIR. Strong band again. I switched up the legs as far as which one I started with. Didn’t seem to really matter as the second leg is fatigued from the other side anyways it seems. I was a bit surprised that I got 3x30 with my strongest band. Put stuff away and ate burritos for dinner. Stretched and iced the knees before bed.
Comments: Allergies were pretty bad today but tapered off. A lot of sneezing but not something Dayquil says it will help with so just had to deal with that (nasal spray and Claritin D weren’t helping). Having to talk a lot and working that I was worrying I’d strain my jaw from how much talking I had to do. Had to take breaks to drink water and let my jaw rest before getting back into it. Days like that I wish it was purely just the data processing part of things. Getting warmer and out and finally my house is starting to get above 68 so time to wake up the AC so things don’t get stuffy. Knees and such didn’t seem to cranky today with the mobility stuff. Sometimes I have tension in the right knee at the start but didn’t have that at all today. Really doesn’t have a rhyme or reason to it but more good days then bad days. Starting things off with ssb squats. No pauses. 60%x3x5 with 2-3 minutes rest (I was going to need all that rest once I got warmed up). Doing normal speed squats is odd with all the tempo stuff being most of what squats are for me. Feels weird at first and then natural and then like I’m cheating because it feels so easy. Knees were super achy at the start of them. I think that I might need to do more reps at the lighter weights when not doing tempo modified stuff so that things wake up timely. They were fine by the time I got to the working sets. These felt quite easy with last set feeling super easy. Like a good warm-up. From there it was on to deadlifts. The plan for this session was to work up to a top set of 5-8 with 2RIR. Give me that rep range so that it was ok to undershoot. Don’t over do it here. Then after that set, drop it down a little for a set of 5 reps. 7.5-10%, smaller drop if higher reps. Keep things 3-4RIR. So I had been thinking about this since the day I got this workout. I really wanted to do 495lbs for a set of 5. Heaviest floor pull without suit since starting with Drew for a regular ass deadlift is 500lbs. 500lbs is close enough to 495lbs. I figured I had that in me after doing 455x3x5 with 2 minutes rest. But in the event I was feeling like crap, I gave myself a range to work with. Last single with straps would be between 440-455lbs and then top set would be 475-495lbs. I felt well enough on my last single that I could do it with some reps left. Or I had better. Got the Mortal Kombat techno theme playing. Floor pulls have definitely not been a focus raw with every contest being suited deadlift. I hit what I needed and felt I had the 2RIR there but I know this needs improvement. Felt that legs and lower back weren’t in synch. Some of it could be from knee discomfort that has been present off and on and bit and posterior chain could be fatigued from Saturday with the sandbags and sldls. 495lbs was heavier than 455lbs was last week. I mean, it should be, but it didn’t “feel” as heavy that first rep or so compared to that first set with 455lbs last week. Took off 50lbs for the second set. It is hard to recover from heavy deadlifts. But I seem to be getting better at this and not be such a matchstick man (I don’t mean that in the conman sense, more in a match stick only good to light up once type thing). From there it was on to frame deadlifts. Heavier stuff here. Plan was work up to 3x5 with 3-4RIR on that top set or so. Work up over RPE 6-7.5. I had an idea of what I should be able to do here. Now unlike how I was doing them for speed work (no straps, center grip), I’d be doing these more how I would for contest to get used to things (straps, back of the handle). My plan here was work up in triples with 90lbs jumps to what I felt would be ok weight and then see how that felt. I wore the versa gripps on all sets. Get an idea of how these feel for reps and side grip. I guess still paranoid that they’ll come off like that one time. But I’ve had no issues since. Knees weren’t aching nearly as much as these have tended to do to me from the past few weeks after tempo squats. There are things I’m thinking about for contest but I won’t really know until I see how things go day of (how fast loaders will be, balance, etc). I hit the numbers I was expecting here which is good. I know I got a lot of wiggle room here to improve over the next couple of weeks. At this point, I opened up the garage to get some air flow. I was sweating a good bit. It isn’t hot enough to need the fans at this point and it was not that much cooler outside anyways. Tempo goblet squats again. 3 sets of 10 reps keeping 3-4RIR. Same everything as far as the form, tempo. I decided since I had miscounted a rep last time that that weight was too easy and since the changing of plate placement on the dumbbell made it easier on the wrists, I decided to increase the weight a little with the plateloaded dumbbell. I also really tried to focus on the upright posture and getting knees over the toes at the very bottom of the squat with the pause. These seemed to go pretty well. I may be able to go up some more for next time. Dumbbell lateral lunges were next. Lessons I learned from last time were applied again this week. I’m recovering better as I wasn’t as out of breath between sides that I had to set down the dumbbell between sides. Just took a few breaths and went on to the other side. Left side is progressing great on these. Right side there is tenderness in the inside side of the knee. It has been a known issue on other exercises but this is a bit more direct. I can tolerate it and I seem to be able to recover enough from this exercise. I do like the lateral ankle movements. At this point, I feel benefits outweigh the negatives. Finished up with single leg band curls. Goal was to have these 20-30 with 3-5RIR. Strong band again. I switched up the legs as far as which one I started with. Didn’t seem to really matter as the second leg is fatigued from the other side anyways it seems. I was a bit surprised that I got 3x30 with my strongest band. Put stuff away and ate burritos for dinner. Stretched and iced the knees before bed.
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