Mobility Prep
Deadlifts
155x3
155x3
245x2
335x2
385x1
425x1
Added Straps
475x1
515x2
525x2
531x2
155x3
155x3
245x2
335x2
385x1
425x1
Added Straps
475x1
515x2
525x2
531x2
Titan Fitness Frame Deadlifts (16” pick, straps)
320x2
410x2
500x3
520x3
540x3
560x3
580x3
320x2
410x2
500x3
520x3
540x3
560x3
580x3
Offset Dumbbell Bulgarian Split Squats (3-1-3-X tempo, barefoot)
10x12/12
10x12/12
10x12/12
10x12/12
10x12/12
10x12/12
Copenhagen Planks
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds
Seated Band Hamstring Curls (band each leg, 5 second hold every 5 reps)
ab’sx25
ab’sx25
ab’sx25
ab’sx25
ab’sx25
ab’sx25
Stretching
Comments: Wasn’t thinking too much about this session. Other things going on. If anything as far as sessions, thinking about the next one involving the axle clean and press as that is the one stressing me still. Probably because it is the only one where I can miss the lift before I even get to the halfway point. And it takes practice and confrontation of it on a weekly basis. But need a release and got to stay focused. While setting up in the garage, I heard a buzzing and initially thought it was one of the many people either mowing or having lawn service done but then noticed it was a honey bee hovering around rather violently into one of the tube lights in the garage. I opened the door again but to no avail. I decided to try something from observing a video with bees reacting to lights going out. Turned it off and bee dropped and flew out the garage door. Not sure if got caught and was focusing on the brightest thing or if the light had a buzzing I could not hear but was inadvertently talking shit about their queen. Anyways, mobility stuff felt fine. Really trying to feel my feet and toes working to keep balance on some of this stuff. Having that connection and feeling that they can move and grip is helpful in getting mobility to improve in the ankle and knee areas. Noticing less knee aches compared to past two weeks so that is a plus. It wasn’t unbearably hot so I decided to hold off on using the fans until after I did my heavier stuff. Deadlifts after that. Deadlift isn’t to be peaked right now and more to maintain. It has felt a little frustrating that past two sessions with how heavy it has felt and how much I felt like my lower back was being used to do the lifts. Like leg drive wasn’t really happening. And part of that might be the knee and ankle stuff. This is the first training cycle where the contest doesn’t have a suited pull so that could be part of it as well. The plan here was to work up to 3x2 with between 500-520lbs and take whatever rest I needed here to make sure these felt good (2RIR). Intent here was 515lbs as that was the suggested for all three sets. See how I feel working up. I had the idea to keep my hips higher then I had been since I wasn’t feeling like the leg drive overexaggerating was helping me. My stiff legged deadlifting has been feeling great the past two weeks so maybe I should take advantage of that. I had a conversation with my younger sister training last weekend that that she was more quad dominant so some tips I had to help me with pulls weren’t helping and would actually hinder what she could do. I warmed up trying to take short rests to get up to the top weight. Kind of using haphazard loading to make things feel heavier mayhap so that I was surprised with the relative ease of the working sets. But as always, I got plans on top of plans. A cascade of options assuming that this endeavor is successful. Mental “If Then” directives. So what I was thinking was that if 515lbs felt easy enough and without set rest periods, I could maybe increase the weight a little each set and then act like the last set is the one that matters. I tend to focus on those last sets when the program indicates “report” RIR which the assumption that this is the indicator for what I will do next time. So play a little trick on myself and think that that is what I’m to do for these even though it isn’t. Results inconclusive (similar to jerks) but promising. Last set is the most weight I’ve done for reps on deadlift since 2018 with no suit. Haven’t gone above 525lbs since I started training in the garage back in early 2020. I feel that the work that has been done has made me better at bracing and being able to muscle out the weight with this style. From there it was on to frame deadlifts for the “lighter” week session. So this was a bit different as this was combination of EMOM and add sets. I apparently made the last light week too light and leave too many RIR being able to grind out lifts on this movement. EOMOM too easy for me so I got less rest. Since the event is increasing weight, that was thrown in as well. I think this is the first time that I’ve had EMOM with increasing weight each set. Very used to singles and occasionally doubles so triples have been interesting. Now contest is 50lbs jumps and this was 20lbs jumps and triples. In my head and heart, I’m kind of hoping that my setup is like 100lbs tougher feeling. I’ve been of the thinking that training for things like ladders with adding loose plates to the bar and having people load the weights wasn’t required. It looks neat but I feel same training effect could be had from doing reps with a reset each time with a set weight. It can work with the frame since plates can’t really fall off or affect the integrity with upright posts. Knee wasn’t bothering me too much. Each set doing the quick draw strapping in. Mistimed that on the first working set. Better after that. I got off balance on the third rep with second set so that wasn’t fun. These got draining fast as weights I’d be lifting up pretty darn easy were taking some effort to get moving. By the end, the fatigue was making that 580lbs set feel close to how sets with 635lbs was feeling last week. With the heavier stuff done, I turned on the fans as I was going to be sweating a good bit and wouldn’t be using straps for the other stuff. From there it was the accessory work of the evening. Those darn Bulgarian split squats with tempo and the like. Same as it has been the past two weeks. These are tedious but I know they are good for me. These were feeling quite tough by the end but I managed to get through these with very little extra rest for the last two sets compared to last time (averaging 2 minutes or less rest). Knees were achy but with the amount of reps and blood flow, it almost feels like the knees are healing at points with stuff click and clacking back into place or something. Not going to fight it. Copenhagen planks followed that. 3 sets of 30 seconds each side. Easy enough really. Not as burpy this evening. Finished up with seated band leg curls. Same plan as last week. I didn’t want to add more band tension but I felt that last time would probably be too easy this time so I moved my bench back about a foot to increase the band tension. Might have been a bit much to keep it RPE 7 honestly. But I wasn’t going to stop midstream. Put stuff away and made dinner. Stretched and iced both knees.
Comments: Wasn’t thinking too much about this session. Other things going on. If anything as far as sessions, thinking about the next one involving the axle clean and press as that is the one stressing me still. Probably because it is the only one where I can miss the lift before I even get to the halfway point. And it takes practice and confrontation of it on a weekly basis. But need a release and got to stay focused. While setting up in the garage, I heard a buzzing and initially thought it was one of the many people either mowing or having lawn service done but then noticed it was a honey bee hovering around rather violently into one of the tube lights in the garage. I opened the door again but to no avail. I decided to try something from observing a video with bees reacting to lights going out. Turned it off and bee dropped and flew out the garage door. Not sure if got caught and was focusing on the brightest thing or if the light had a buzzing I could not hear but was inadvertently talking shit about their queen. Anyways, mobility stuff felt fine. Really trying to feel my feet and toes working to keep balance on some of this stuff. Having that connection and feeling that they can move and grip is helpful in getting mobility to improve in the ankle and knee areas. Noticing less knee aches compared to past two weeks so that is a plus. It wasn’t unbearably hot so I decided to hold off on using the fans until after I did my heavier stuff. Deadlifts after that. Deadlift isn’t to be peaked right now and more to maintain. It has felt a little frustrating that past two sessions with how heavy it has felt and how much I felt like my lower back was being used to do the lifts. Like leg drive wasn’t really happening. And part of that might be the knee and ankle stuff. This is the first training cycle where the contest doesn’t have a suited pull so that could be part of it as well. The plan here was to work up to 3x2 with between 500-520lbs and take whatever rest I needed here to make sure these felt good (2RIR). Intent here was 515lbs as that was the suggested for all three sets. See how I feel working up. I had the idea to keep my hips higher then I had been since I wasn’t feeling like the leg drive overexaggerating was helping me. My stiff legged deadlifting has been feeling great the past two weeks so maybe I should take advantage of that. I had a conversation with my younger sister training last weekend that that she was more quad dominant so some tips I had to help me with pulls weren’t helping and would actually hinder what she could do. I warmed up trying to take short rests to get up to the top weight. Kind of using haphazard loading to make things feel heavier mayhap so that I was surprised with the relative ease of the working sets. But as always, I got plans on top of plans. A cascade of options assuming that this endeavor is successful. Mental “If Then” directives. So what I was thinking was that if 515lbs felt easy enough and without set rest periods, I could maybe increase the weight a little each set and then act like the last set is the one that matters. I tend to focus on those last sets when the program indicates “report” RIR which the assumption that this is the indicator for what I will do next time. So play a little trick on myself and think that that is what I’m to do for these even though it isn’t. Results inconclusive (similar to jerks) but promising. Last set is the most weight I’ve done for reps on deadlift since 2018 with no suit. Haven’t gone above 525lbs since I started training in the garage back in early 2020. I feel that the work that has been done has made me better at bracing and being able to muscle out the weight with this style. From there it was on to frame deadlifts for the “lighter” week session. So this was a bit different as this was combination of EMOM and add sets. I apparently made the last light week too light and leave too many RIR being able to grind out lifts on this movement. EOMOM too easy for me so I got less rest. Since the event is increasing weight, that was thrown in as well. I think this is the first time that I’ve had EMOM with increasing weight each set. Very used to singles and occasionally doubles so triples have been interesting. Now contest is 50lbs jumps and this was 20lbs jumps and triples. In my head and heart, I’m kind of hoping that my setup is like 100lbs tougher feeling. I’ve been of the thinking that training for things like ladders with adding loose plates to the bar and having people load the weights wasn’t required. It looks neat but I feel same training effect could be had from doing reps with a reset each time with a set weight. It can work with the frame since plates can’t really fall off or affect the integrity with upright posts. Knee wasn’t bothering me too much. Each set doing the quick draw strapping in. Mistimed that on the first working set. Better after that. I got off balance on the third rep with second set so that wasn’t fun. These got draining fast as weights I’d be lifting up pretty darn easy were taking some effort to get moving. By the end, the fatigue was making that 580lbs set feel close to how sets with 635lbs was feeling last week. With the heavier stuff done, I turned on the fans as I was going to be sweating a good bit and wouldn’t be using straps for the other stuff. From there it was the accessory work of the evening. Those darn Bulgarian split squats with tempo and the like. Same as it has been the past two weeks. These are tedious but I know they are good for me. These were feeling quite tough by the end but I managed to get through these with very little extra rest for the last two sets compared to last time (averaging 2 minutes or less rest). Knees were achy but with the amount of reps and blood flow, it almost feels like the knees are healing at points with stuff click and clacking back into place or something. Not going to fight it. Copenhagen planks followed that. 3 sets of 30 seconds each side. Easy enough really. Not as burpy this evening. Finished up with seated band leg curls. Same plan as last week. I didn’t want to add more band tension but I felt that last time would probably be too easy this time so I moved my bench back about a foot to increase the band tension. Might have been a bit much to keep it RPE 7 honestly. But I wasn’t going to stop midstream. Put stuff away and made dinner. Stretched and iced both knees.
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