Warm Up Circuit
Skater’s
bwx5/5
bwx5/5
bwx5/5
bwx5/5
bwx5/5
bwx5/5
Axle Cleans
76x3
96x3
116x3
116x3
116x3
76x3
96x3
116x3
116x3
116x3
Paused Bent Over Straight Arm Band Lat Pulls (2 seconds)
µb’sx10
µb’sx10
µb’sx10
µb’sx10
16” Axle Jack Stand Pulls (straps)
110x3
200x3
290x3
380x3
430x3
480x3
530x6
110x3
200x3
290x3
380x3
430x3
480x3
530x6
12” Axle Jack Stand Pulls (straps, 2 seconds 2” off the ground)
380x3
380x3
380x3
380x3
380x3
380x3
Paused One Arm Dumbbell Rows (2 seconds)
40x5/5
70x10/10
80x10/10
95x10/10
40x5/5
70x10/10
80x10/10
95x10/10
Posterior Single Leg Step Downs (16”)
15x10/10
25x10/10
40x10/10
15x10/10
25x10/10
40x10/10
Nordic Curl Eccentrics (5 seconds)
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
Stretching
Comments: I really wasn’t sure how today would go. Several exercises; some new, some old. Some with history. I was not sure how things were going to be with still having an issue with whatever is going on with the lower lat area pain. I know the cause of it and I wish it would get better faster. Maybe too much to ask. There hadn’t been that much concern until I was relaxing after the previous day’s workout. That area was spasming quite hard while I was stretching out. It wasn’t pleasant. Also having a constant “discomfort” makes it difficult to focus despite best efforts and it wears you down and stresses. I kind of made a plan that if this isn’t feeling markedly better by next week (two weeks afterwards) that I’ll need to reassess things. I can sleep fine and most things are not affected. So to see if pain relief measures beyond soft tissue work helped, I did take some Aleve liquid gels in the late morning and then applied Icy Hot a few hours later. The Aleve did provide some relief to aches elsewhere (left shoulder been feeling it since Saturday’s bag over shoulder stuff). I’ve pushed through a broken back before so I know that I can handle most things but if it feels like something I’m doing is making it hurt and making it worse, I’ll stop or skip it. So like yesterday, the warming up was up to me. Less specific but also more specific. Just indicated to warm up hips and knees. So for me that ended up being lying band clamshells and TKEs with bands. First thing was a new one for me. A bounding exercise called “skaters” which I think is because the landing position from bounding to one leg looks like how a speed skater does when building up speed. These were originally going to be used earlier this year but that had an abrupt change when instead of off season it was right into another competition to get to this point. I wasn’t sure what to expect here. I already was thinking stupid thoughts (not about injuries or pain, memes and stuff) and these were easy and kind of fun to do. From there more “explosive” work in that axle cleans were next. Low volume and very light weight. This had been a suggestion from old training where things seemed to be at their best for me with axle with everything coming together (can’t say the same for everything else that cycle though). I was initially going to jump right to the weight setting my axle on bumpers but realized that wasn’t a good idea really and that I could use this a chance to work a lower pick height which will probably be closer to contest (odds are they will be off of 14” wheels and not crash pads). These felt quite smooth and easy. Next was an exercise from right before the last show; straight arm pulldown for the deadlift. Instead of 3 sets, just 2 this time. I used the same setup. Of all the things I did today, these were actually the thing that irritated whatever it is I got going on the most and by a wide margin. However, this is very light and I felt that working these and getting and idea of what kind of “pull” or contraction was at issue. From there it was on to axle pulls. Deadlift medley has axle and farmer’s. What was indicated here was work up in triples to a top set of 5-6 (2-3RIR) with the bar 2” higher than contest to get a little heavier weights used. I had an idea of what I could hit here and be good but it would depend on how things felt working up. I was initially going to do 40-50lbs jumps but then plate jumps just seemed good and I did that up to 380lbs before going with 50lbs jumps at that point. While there was some concern that the weights could cause and issue for the whatever it is, I was fine doing these and that top set was great. Next up was more axle work. Indication was 12” pulls and doing 3x3 with 65% with 2 second pauses 2” off the ground (so at contest height). Now I wasn’t too sure what 65% was to be based off of so I decided to go off of the 585lbs I’ve been using for most floor based pulls. Even if 600lbs was used, it would be 10lbs more from what I was doing and not work it when 3 plates a side would work just fine. Block pulls just seem to click for me better compared to floor pulls and I know that probably has to do with leverages and such. After the pulls it was time for some dumbbell rows. Indication here was work up from 6 RPE to 8 RPE with 3 sets of 10 reps and pausing 1-2ct each rep. Emphasis on keeping these strict. I can put a good bit of heave and slop on rows and that benefits me on things like arm over arm and other upper back stuff but sometimes the controlled is needed. Putting in holds really brings down the numbers I can move on rows and that’s not even with making the form strict. I figured this was more of a thing to get the body ready for arm-over-arm while not doing it yet as it is an event I’m really good at. I figured that I could get away with using my solid dumbbells for either all or most of the sets here but it would depend on how things were feeling. I didn’t want to bother with straps or chalk or any support stuff as I figured this was probably to train arm-over-arm. The weight did seem to work out fine for this. Taking the same rest like I’ve done between sides and sets for unilateral leg work was helpful. A new stepdown variation was next. I’ve done them to the front and to the side but never to the back. So that was what these were. Now the plan was to do 3x10 with assumption of added weight to make them the right difficulty. My issue was making a secure setup that was the right height as I needed to use 16-20” box height. My bench is 21” and it was a bit of trial and error getting something 16”. I wasn’t sure how these would feel so I went with lower range. I tested with just body weight and felt it wasn’t so bad. I could probably get away with no knee sleeves but I felt it was best to not overdo it when I had more stuff this week that would stress the knees. I was kind of caught off guard with how easy I was able to move with 15lbs and 25lbs. 40lbs felt like something and probably where I’ll be at as far as working weight wise next time. Last thing was Nordic curls. I assume this was just to control negatives and use assistance to get back up as I know I can’t do one in good form at this point. I was a little leery about these as I kind of strained something in the left lower leg late last year on these. But plan was 3x5 and indication this might get changed depending on how trashed I report I am from pulls I guess. Now before I had bands assisting with my yoke but this wasn’t that. So setup was simpler. I realized that I probably could’ve had these be gentler on my Achilles tendon area if I had used an axle instead of a barbell for the anchor last time I did these. So I did these with 5ct eccentrics. Hard hamstring work seems to make the knees feel somewhat decent. Put stuff away and ate dinner before stretching.
Comments: I really wasn’t sure how today would go. Several exercises; some new, some old. Some with history. I was not sure how things were going to be with still having an issue with whatever is going on with the lower lat area pain. I know the cause of it and I wish it would get better faster. Maybe too much to ask. There hadn’t been that much concern until I was relaxing after the previous day’s workout. That area was spasming quite hard while I was stretching out. It wasn’t pleasant. Also having a constant “discomfort” makes it difficult to focus despite best efforts and it wears you down and stresses. I kind of made a plan that if this isn’t feeling markedly better by next week (two weeks afterwards) that I’ll need to reassess things. I can sleep fine and most things are not affected. So to see if pain relief measures beyond soft tissue work helped, I did take some Aleve liquid gels in the late morning and then applied Icy Hot a few hours later. The Aleve did provide some relief to aches elsewhere (left shoulder been feeling it since Saturday’s bag over shoulder stuff). I’ve pushed through a broken back before so I know that I can handle most things but if it feels like something I’m doing is making it hurt and making it worse, I’ll stop or skip it. So like yesterday, the warming up was up to me. Less specific but also more specific. Just indicated to warm up hips and knees. So for me that ended up being lying band clamshells and TKEs with bands. First thing was a new one for me. A bounding exercise called “skaters” which I think is because the landing position from bounding to one leg looks like how a speed skater does when building up speed. These were originally going to be used earlier this year but that had an abrupt change when instead of off season it was right into another competition to get to this point. I wasn’t sure what to expect here. I already was thinking stupid thoughts (not about injuries or pain, memes and stuff) and these were easy and kind of fun to do. From there more “explosive” work in that axle cleans were next. Low volume and very light weight. This had been a suggestion from old training where things seemed to be at their best for me with axle with everything coming together (can’t say the same for everything else that cycle though). I was initially going to jump right to the weight setting my axle on bumpers but realized that wasn’t a good idea really and that I could use this a chance to work a lower pick height which will probably be closer to contest (odds are they will be off of 14” wheels and not crash pads). These felt quite smooth and easy. Next was an exercise from right before the last show; straight arm pulldown for the deadlift. Instead of 3 sets, just 2 this time. I used the same setup. Of all the things I did today, these were actually the thing that irritated whatever it is I got going on the most and by a wide margin. However, this is very light and I felt that working these and getting and idea of what kind of “pull” or contraction was at issue. From there it was on to axle pulls. Deadlift medley has axle and farmer’s. What was indicated here was work up in triples to a top set of 5-6 (2-3RIR) with the bar 2” higher than contest to get a little heavier weights used. I had an idea of what I could hit here and be good but it would depend on how things felt working up. I was initially going to do 40-50lbs jumps but then plate jumps just seemed good and I did that up to 380lbs before going with 50lbs jumps at that point. While there was some concern that the weights could cause and issue for the whatever it is, I was fine doing these and that top set was great. Next up was more axle work. Indication was 12” pulls and doing 3x3 with 65% with 2 second pauses 2” off the ground (so at contest height). Now I wasn’t too sure what 65% was to be based off of so I decided to go off of the 585lbs I’ve been using for most floor based pulls. Even if 600lbs was used, it would be 10lbs more from what I was doing and not work it when 3 plates a side would work just fine. Block pulls just seem to click for me better compared to floor pulls and I know that probably has to do with leverages and such. After the pulls it was time for some dumbbell rows. Indication here was work up from 6 RPE to 8 RPE with 3 sets of 10 reps and pausing 1-2ct each rep. Emphasis on keeping these strict. I can put a good bit of heave and slop on rows and that benefits me on things like arm over arm and other upper back stuff but sometimes the controlled is needed. Putting in holds really brings down the numbers I can move on rows and that’s not even with making the form strict. I figured this was more of a thing to get the body ready for arm-over-arm while not doing it yet as it is an event I’m really good at. I figured that I could get away with using my solid dumbbells for either all or most of the sets here but it would depend on how things were feeling. I didn’t want to bother with straps or chalk or any support stuff as I figured this was probably to train arm-over-arm. The weight did seem to work out fine for this. Taking the same rest like I’ve done between sides and sets for unilateral leg work was helpful. A new stepdown variation was next. I’ve done them to the front and to the side but never to the back. So that was what these were. Now the plan was to do 3x10 with assumption of added weight to make them the right difficulty. My issue was making a secure setup that was the right height as I needed to use 16-20” box height. My bench is 21” and it was a bit of trial and error getting something 16”. I wasn’t sure how these would feel so I went with lower range. I tested with just body weight and felt it wasn’t so bad. I could probably get away with no knee sleeves but I felt it was best to not overdo it when I had more stuff this week that would stress the knees. I was kind of caught off guard with how easy I was able to move with 15lbs and 25lbs. 40lbs felt like something and probably where I’ll be at as far as working weight wise next time. Last thing was Nordic curls. I assume this was just to control negatives and use assistance to get back up as I know I can’t do one in good form at this point. I was a little leery about these as I kind of strained something in the left lower leg late last year on these. But plan was 3x5 and indication this might get changed depending on how trashed I report I am from pulls I guess. Now before I had bands assisting with my yoke but this wasn’t that. So setup was simpler. I realized that I probably could’ve had these be gentler on my Achilles tendon area if I had used an axle instead of a barbell for the anchor last time I did these. So I did these with 5ct eccentrics. Hard hamstring work seems to make the knees feel somewhat decent. Put stuff away and ate dinner before stretching.
No comments:
Post a Comment