Mobility Prep
Safety Squat Bar Squats
70x5
120x5
170x5
220x3
270x3
320x5
320x5
320x5
70x5
120x5
170x5
220x3
270x3
320x5
320x5
320x5
Paused 1+1/2 Deadlifts (3 seconds, 3” below knees, straps)
135x2
185x2
235x2
285x2
335x2
385x3
385x3
385x3
385x3
135x2
185x2
235x2
285x2
335x2
385x3
385x3
385x3
385x3
Titan Fitness Frame Deadlifts (16” pick, straps)
295x2
385x2
475x1
545x1
605x5
545x5
545x5
295x2
385x2
475x1
545x1
605x5
545x5
545x5
Heel Elevated Goblet Squats (3-1-3-X tempo)
52x10
52x10
52x10
52x10
52x10
52x10
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 (5 second hold every 5 reps)
sbx20/20
sbx20/20
sbx20/20
sbx20/20
sbx20/20
sbx20/20
Stretching
Comments: Been a fairly calm week as far as work so far. Mobility stuff was reduced by one set which was fine by me. Starting things off with ssb squats. 65%x3x5 with 90-120 seconds rest. Last time my knees were super achy warming up so I figured that I should do more reps to get my knees warmed up. I also sat in full squat position a little beforehand too. My right calf is really tight compared to my left so that puts a good bit of stress on things. The extra reps seemed to do the trick here. Goal was to try and have things feel a bit tougher compared to last week and have RIR be lower with the shorter rests. Definitely felt heavier but the last set things felt quite easy again. Not as easy as 25lbs less did last week but still felt like a good warm-up. Wonder if I should be concerned that I seem to need a few working sets to feel primed for some exercises? Or maybe it is just me not going full bore the other sets and knowing this is the last one or the one that matters? From there it was on to deadlifts. Not the usual deadlifts. It sounds like the plan here is rotating floor pulls and accessory stuff to work where I’m lagging. So since heavy pulling last week from the floor (relatively), this was assistance stuff. This was an odd one as far as deadlifts go. Best I could say is this was a half deadlift with a hold at the point I stopped and then put it down and then immediately did a full deadlift. That was one rep. 65% for 4x3. I’ve done pauses on deadlifts before but not stopping the movement and restarting. At least not together. I’ve done “halting deadlifts” as part of some Sheiko workouts but they didn’t seem to do much for what the intended purpose was. I’ve always wondered about breaks off the floor for deadlifts as an exercise as that does seem to be where I make or break a deadlift. I’ve never missed a lockout if it got above my knees. So this was that plus needing to brace at the point I struggle at. I wasn’t too sure how these would go. I wore straps all sets as my forearms and grip were still feeling Saturday, Thursday and yesterday. I’ll be working grip specific stuff plenty so not too concerned about that (I’ll still gradually add straps for regular style pulls). I want to make sure I was focusing on the right parts for this. The third rep of each cluster was a lot harder than the first two. I think I realized by the last of it that if I treated each sequence truly as one rep and not try to do them all together, that it would be more consistent. I was right. From there it was on to frame deadlifts. Silly me for thinking last week was to be the “heavier” week for them. So plan here was 40lbs more than top set last week for a set of 5 and then take off 60lbs for 2x5. I was to notate RIR on that top set and the last set. I felt that I didn’t need to do as much warming up for frame this week so I started out at 295lbs and did plate jumps to 475lbs. Stuff was feeling pretty light. Did a single with the downset weight before getting set for the top weight. Right knee was feeling a little achy on these. Balance on these is a little weird with the back pick so I can’t be going as fast if it was balanced out but that is fine since there won’t be split times for the reps, just number of reps and the weight at the show. I don’t want to overestimate what I can do on these but it does feel like this is one I can grind out reps on if needed as I felt I had another 3RIR in me and maybe more. I know this isn’t my top form on these as I’ve done about this height frame with 85lbs more in contest for 8 reps back in 2016 (before the back injury). I’m at least feeling more confident in my bracing and picking things up from all the heavy frame work with straps from the last training cycle. I’m interested to see if I can get into PR range on this at show time when it matters. Tempo goblet squats again. 3 sets of 10 reps keeping 3RIR. Same everything as far as the form, tempo. I went up a little more from last week on these and that seemed to be just fine. Not really noticing much difference between 40lbs and 52lbs on these honestly. The controlled movement itself seems to be where most of the difficulty comes from. Dumbbell lateral lunges were next. I was advised I could up the effort a little if I wanted but I figured I should stick with this weight as the knee tenderness in the right knee is tolerable at this point and I feel like I’m getting a good training effect with what I’m using. Just got to keep fine tuning it and get things feeling a little better each time. I was really feeling out of breath after each set this time around. Finished up with single leg band curls. Bit different this time. Sets of 20 reps but to hold every five reps for a 5ct. That added up quite a bit over the sets. Last set was quite tough. But those holds feel like they are working what needs to be worked in the hamstrings. Put stuff away before starting dinner. Stretched and iced knees before bed.
Comments: Been a fairly calm week as far as work so far. Mobility stuff was reduced by one set which was fine by me. Starting things off with ssb squats. 65%x3x5 with 90-120 seconds rest. Last time my knees were super achy warming up so I figured that I should do more reps to get my knees warmed up. I also sat in full squat position a little beforehand too. My right calf is really tight compared to my left so that puts a good bit of stress on things. The extra reps seemed to do the trick here. Goal was to try and have things feel a bit tougher compared to last week and have RIR be lower with the shorter rests. Definitely felt heavier but the last set things felt quite easy again. Not as easy as 25lbs less did last week but still felt like a good warm-up. Wonder if I should be concerned that I seem to need a few working sets to feel primed for some exercises? Or maybe it is just me not going full bore the other sets and knowing this is the last one or the one that matters? From there it was on to deadlifts. Not the usual deadlifts. It sounds like the plan here is rotating floor pulls and accessory stuff to work where I’m lagging. So since heavy pulling last week from the floor (relatively), this was assistance stuff. This was an odd one as far as deadlifts go. Best I could say is this was a half deadlift with a hold at the point I stopped and then put it down and then immediately did a full deadlift. That was one rep. 65% for 4x3. I’ve done pauses on deadlifts before but not stopping the movement and restarting. At least not together. I’ve done “halting deadlifts” as part of some Sheiko workouts but they didn’t seem to do much for what the intended purpose was. I’ve always wondered about breaks off the floor for deadlifts as an exercise as that does seem to be where I make or break a deadlift. I’ve never missed a lockout if it got above my knees. So this was that plus needing to brace at the point I struggle at. I wasn’t too sure how these would go. I wore straps all sets as my forearms and grip were still feeling Saturday, Thursday and yesterday. I’ll be working grip specific stuff plenty so not too concerned about that (I’ll still gradually add straps for regular style pulls). I want to make sure I was focusing on the right parts for this. The third rep of each cluster was a lot harder than the first two. I think I realized by the last of it that if I treated each sequence truly as one rep and not try to do them all together, that it would be more consistent. I was right. From there it was on to frame deadlifts. Silly me for thinking last week was to be the “heavier” week for them. So plan here was 40lbs more than top set last week for a set of 5 and then take off 60lbs for 2x5. I was to notate RIR on that top set and the last set. I felt that I didn’t need to do as much warming up for frame this week so I started out at 295lbs and did plate jumps to 475lbs. Stuff was feeling pretty light. Did a single with the downset weight before getting set for the top weight. Right knee was feeling a little achy on these. Balance on these is a little weird with the back pick so I can’t be going as fast if it was balanced out but that is fine since there won’t be split times for the reps, just number of reps and the weight at the show. I don’t want to overestimate what I can do on these but it does feel like this is one I can grind out reps on if needed as I felt I had another 3RIR in me and maybe more. I know this isn’t my top form on these as I’ve done about this height frame with 85lbs more in contest for 8 reps back in 2016 (before the back injury). I’m at least feeling more confident in my bracing and picking things up from all the heavy frame work with straps from the last training cycle. I’m interested to see if I can get into PR range on this at show time when it matters. Tempo goblet squats again. 3 sets of 10 reps keeping 3RIR. Same everything as far as the form, tempo. I went up a little more from last week on these and that seemed to be just fine. Not really noticing much difference between 40lbs and 52lbs on these honestly. The controlled movement itself seems to be where most of the difficulty comes from. Dumbbell lateral lunges were next. I was advised I could up the effort a little if I wanted but I figured I should stick with this weight as the knee tenderness in the right knee is tolerable at this point and I feel like I’m getting a good training effect with what I’m using. Just got to keep fine tuning it and get things feeling a little better each time. I was really feeling out of breath after each set this time around. Finished up with single leg band curls. Bit different this time. Sets of 20 reps but to hold every five reps for a 5ct. That added up quite a bit over the sets. Last set was quite tough. But those holds feel like they are working what needs to be worked in the hamstrings. Put stuff away before starting dinner. Stretched and iced knees before bed.
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