Lateral Stepdowns
bwx3/3 20”
bwx8/8 32”
bwx8/8 32”
bwx8/8 32”
bwx3/3 20”
bwx8/8 32”
bwx8/8 32”
bwx8/8 32”
Safety Squat Bar Squats (3 second eccentrics)
65x3
115x3
155x3
205x3
245x3
295x3
335x6
335x6
335x6
335x6
65x3
115x3
155x3
205x3
245x3
295x3
335x6
335x6
335x6
335x6
Titan Fitness Frame Deadlifts (16” pick)
115x3
205x3
295x3
365x3
440x3
440x3
440x3
440x3
440x3 (15 second hold last rep)
115x3
205x3
295x3
365x3
440x3
440x3
440x3
440x3
440x3 (15 second hold last rep)
Yoke (beltless)
Casual Pace
200x50’
200x50’
Normal
290x50’
290x50’
380x25’
470x25’
560x50’
560x50’
560x50’
560x50’
560x50’
Casual Pace
200x50’
200x50’
Normal
290x50’
290x50’
380x25’
470x25’
560x50’
560x50’
560x50’
560x50’
560x50’
Paused Monster Mondo Leg Presses (2 seconds)
300x3
350x3
400x3
450x3
500x15
500x15
500x15
300x3
350x3
400x3
450x3
500x15
500x15
500x15
Glute Ham Raise Negatives (8 seconds)
bwx8
bwx8
bwx8
bwx8
bwx8
bwx8
Stretching
Comments: I catch myself thinking probably not the most helpful things when it comes to doing things. I get envious of other’s success and I think they are overstating it. But I realized that I do that to myself. My own successes. I don’t think they are much of anything and even the things that might be at the time something, it is in the past and I’m on to the next thing. It seems to be why I keep going but also why I’ll never be good enough for myself. I tolerate where I am at any given moment because I know it is a slow process and being reckless can move the game piece back to square one. And the belief that my current status is temporary one that with enough effort and will can be gradually improved every time. Out a little earlier than I have been for training today. I was kind of hoping to see some people this time with being alone late last week. There were some people I recognized but they were doing their own thing. So starting things off was lateral stepdowns as has been the case this day so far during the training cycle. 3x8 at RPE 7. Since the 32” is the highest I think I can physically do (I don’t think I can touch with 36” which is next and highest height) so that is where I’m staying. It is essentially a full squat on one leg so that checks the boxes. I tried some things to make working up better. Some ankle mobility stretching, bracing and doing assisted lifts seemed to be the ticket. Best these have felt so far this cycle. From there it was on to ssb squats. Despite a lot of people, the squat rack cleared up just in time and no one needed to use the ssb so I was able to move right on into this. I was bit leery with how knees have been achy and just how I didn’t get all the reps last week on these. This time, it was 330lbs for 4x6 with 3ct eccentrics. I knew these wouldn’t be as bad as 5ct and that I could do this and stick to the rest breaks (2-3 minutes). I was feeling some good (I liked how ssb with pauses felt the second half on Tuesday) and bad (knee aches last two weeks and just sucking wind last week) so I guess it balanced out. I went 5lbs heavier than what was planned as it was just easier plate math wise. Just go up 40-50lbs to the working weight which would be the bar plus three plates a side. Cutting out those extra two seconds each rep made these feel a good bit easier. Recovery between sets is still rough on these tempo reps but I got through them. RIR was a little hard to gauge. I feel confident I had 2RIR here after all the sets and maybe a really ugly 3RIR. But 2RIR is safe bet. On to frame deadlift. 5x3 EMOM style still. Been going up 40lbs a week on this so progressing nicely. Still able to treat these as speed reps still. These definitely feel heavier than the first week with 360lbs but not really sure if these felt that much heavier than 400lbs felt last week. As was the case the first week, hold of 10-15 seconds on the last rep of the last triple. Easy stuff, lowered it down with control. Yoke next. Still beltless. Plan as written was to work up to 550lbs for 5x50’ with 90 seconds rest between sets. Goal was to get in decent volume and pace. Did few runs with lighter weight to get things moving and then did 90lbs jumps up to working weight, which ended up being 10lbs over the plan. It just worked out that way and I felt it made more sense to just do 90lbs jumps. While speed is always a focus, I didn’t bother setting things up here to be able to record times. The rests were short and I didn’t want to risk taking too long of a rest with commands and then trying to write down times which would stop the video. I was also in a bit of a mood after a conversation didn’t go how I was expecting it to and got kind of scolded. Interacting with people is hard. So I just shut down and decided to just do work. This felt comfortable. I wasn’t having the knee wonkiness at all this week compared to two weeks prior. I felt like I could’ve done these EMOM style. It also seems like I was going faster each time but hard to say. But this was quality yoke work and just under 78% of contest weight for easy work. Still got two more months to improve. So next was leg press. 2 seconds pauses for 3x10-15 with 3-4RIR. The big monster leg press. I figured that I could do a bit more this time around assuming I was right about warming up and my knees weren’t killing me. I was expecting a jump but not going up 150lbs from last time. And probably still had more in me for this to have it be 3x15. Glute ham raises negatives to end the session. 3x8 with the 8ct per reps. Was making sure I didn’t undercount this time. Feeling like I’m getting better control on these. With no interruptions or distractions, this actually went by pretty quick and it was still pretty early in the afternoon. I decided to stretch out at the gym before heading home. Iced knees when I got home.
Comments: I catch myself thinking probably not the most helpful things when it comes to doing things. I get envious of other’s success and I think they are overstating it. But I realized that I do that to myself. My own successes. I don’t think they are much of anything and even the things that might be at the time something, it is in the past and I’m on to the next thing. It seems to be why I keep going but also why I’ll never be good enough for myself. I tolerate where I am at any given moment because I know it is a slow process and being reckless can move the game piece back to square one. And the belief that my current status is temporary one that with enough effort and will can be gradually improved every time. Out a little earlier than I have been for training today. I was kind of hoping to see some people this time with being alone late last week. There were some people I recognized but they were doing their own thing. So starting things off was lateral stepdowns as has been the case this day so far during the training cycle. 3x8 at RPE 7. Since the 32” is the highest I think I can physically do (I don’t think I can touch with 36” which is next and highest height) so that is where I’m staying. It is essentially a full squat on one leg so that checks the boxes. I tried some things to make working up better. Some ankle mobility stretching, bracing and doing assisted lifts seemed to be the ticket. Best these have felt so far this cycle. From there it was on to ssb squats. Despite a lot of people, the squat rack cleared up just in time and no one needed to use the ssb so I was able to move right on into this. I was bit leery with how knees have been achy and just how I didn’t get all the reps last week on these. This time, it was 330lbs for 4x6 with 3ct eccentrics. I knew these wouldn’t be as bad as 5ct and that I could do this and stick to the rest breaks (2-3 minutes). I was feeling some good (I liked how ssb with pauses felt the second half on Tuesday) and bad (knee aches last two weeks and just sucking wind last week) so I guess it balanced out. I went 5lbs heavier than what was planned as it was just easier plate math wise. Just go up 40-50lbs to the working weight which would be the bar plus three plates a side. Cutting out those extra two seconds each rep made these feel a good bit easier. Recovery between sets is still rough on these tempo reps but I got through them. RIR was a little hard to gauge. I feel confident I had 2RIR here after all the sets and maybe a really ugly 3RIR. But 2RIR is safe bet. On to frame deadlift. 5x3 EMOM style still. Been going up 40lbs a week on this so progressing nicely. Still able to treat these as speed reps still. These definitely feel heavier than the first week with 360lbs but not really sure if these felt that much heavier than 400lbs felt last week. As was the case the first week, hold of 10-15 seconds on the last rep of the last triple. Easy stuff, lowered it down with control. Yoke next. Still beltless. Plan as written was to work up to 550lbs for 5x50’ with 90 seconds rest between sets. Goal was to get in decent volume and pace. Did few runs with lighter weight to get things moving and then did 90lbs jumps up to working weight, which ended up being 10lbs over the plan. It just worked out that way and I felt it made more sense to just do 90lbs jumps. While speed is always a focus, I didn’t bother setting things up here to be able to record times. The rests were short and I didn’t want to risk taking too long of a rest with commands and then trying to write down times which would stop the video. I was also in a bit of a mood after a conversation didn’t go how I was expecting it to and got kind of scolded. Interacting with people is hard. So I just shut down and decided to just do work. This felt comfortable. I wasn’t having the knee wonkiness at all this week compared to two weeks prior. I felt like I could’ve done these EMOM style. It also seems like I was going faster each time but hard to say. But this was quality yoke work and just under 78% of contest weight for easy work. Still got two more months to improve. So next was leg press. 2 seconds pauses for 3x10-15 with 3-4RIR. The big monster leg press. I figured that I could do a bit more this time around assuming I was right about warming up and my knees weren’t killing me. I was expecting a jump but not going up 150lbs from last time. And probably still had more in me for this to have it be 3x15. Glute ham raises negatives to end the session. 3x8 with the 8ct per reps. Was making sure I didn’t undercount this time. Feeling like I’m getting better control on these. With no interruptions or distractions, this actually went by pretty quick and it was still pretty early in the afternoon. I decided to stretch out at the gym before heading home. Iced knees when I got home.
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