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
14” Axle Jack Stand Pulls w/bands (straps)
No Bands
110x3
Added Bands (+45lbs bottom/+92lbs top)
130x3
220x3
310x3
400x3
400x3
400x3
400x3
400x3
No Bands
110x3
Added Bands (+45lbs bottom/+92lbs top)
130x3
220x3
310x3
400x3
400x3
400x3
400x3
400x3
Paused One Arm Dumbbell Rows (2 seconds)
50x5/5
70x3/3
90x10/10
90x10/10
90x10/10
50x5/5
70x3/3
90x10/10
90x10/10
90x10/10
Posterior Single Leg Step Downs (16”)
bwx5/5
40x10/10
40x10/10
40x10/10
bwx5/5
40x10/10
40x10/10
40x10/10
Nordic Curl Eccentrics (5 seconds)
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bwx5
bwx5
bwx5
bwx5
bwx5
Stretching
Comments: Still got some stuff with that right side lower lat/back/QL/ribcage whatever but it does seem less present at least. The things that bother it still do but not on the magnitude they were this time last week so that at least seems like a good sign. Coming into this workout, right knee was bit achy. Could be just from having done farmer’s walk for several runs and just accumulated workload over a few weeks vs just one week and also that I had taken anti-inflammatories last week to test things for the discomfort in the one area that would’ve calmed down discomfort from tendons. With the warm up choice, sticking to band clamshells and TKEs with bands. I was noticing the knee aches on the TKEs. Start of the workout was about the same as last week so went through that. Skaters were mostly fine I guess. Maybe I wasn’t feeling as springy or perhaps I was just moving more forcefully. I was feeling aches in the right knee on these. Axle cleans after that. Same as last time as far as warming up and weights. I decided to switch the collars I was using as they were slightly sticking out past the plates and had put some gashes in the crash pads. I don’t know if I was moving these as explosively as last time. Inadvertently made these almost a fixed axle (no plate or bar revolving) from the combination of clamps with straps and the plates jamming. So that made the flip a bit different. Straight arm pulldown for the deadlift was up next. These had seemed to stress that area a bit last time. Still noticing it but more a feeling of tension as opposed to any actual discomfort. Rather than adjust band tension, been moving further back to add more. So from there it was time for the axle pulls. Last week had been the heavy week with pauses. This week appears to be the pulls against bands week. Plan here was using 14” contest height and doing 5x3 with somewhat short rests. Slight control to eccentrics. Plan was 60-62.5% in bar weight and 10-15% in band tension. On the low end, I was putting things as 635lbs for a single just based off of how 600x3 at 15” had felt earlier this year without a suit at the time. So this would put me at 381-397lbs and I didn’t want to do less (380lbs) so I went with 400lbs as that was easy to put on here. The bands being added was a bit tricky. I had a setup for deadlifts against bands that would be about halfway between the tensions but that was before I realized I’d have to adjust things. That was if pulling from the floor and to set things up for 14”, I’d need to stand a 4” platform with the setup for 18”. So I had to add more anchors to keep things down. With the elevated start height, band tension ended up being a little bit more. I will probably need to adjust things for my numbers for 12” pulls. These were feeling pretty good. Some tension in the discomfort area and I was a little worried it would have me cramp up or pull on the lat too much but once I got to the working weight with the hard belt, it was fine. Kept letting out grunts on the concentric. These seemed to go well enough for me. This was the only pulls for today and on to dumbbell rows. 3x10 like last week with 1-2ct holds. 5lbs less than top weight across all sets and report back the RIR at the end. This seemed to go well enough. Just work. It can be hard to gauge with long holds I find on rows but I felt decently good that I could muster out a good many more than I had initially thought by the end. The fatigue does add up but I seem to be good with it. The posterior stepdown variation was next. Having them not be so bad last time I figured I could warm up with bodyweight for a set and then do 40lbs for the 3x10. I’m not sure what happened here but my knees were really achy. I had felt last time that knee sleeves weren’t going to make or break last time and I wonder if I did some mobility work to get things ready first. Could also have been from anti-inflammatories. But there was discomfort and it did eventually get better over the sets, it was a bit unexpected. Left side had more trouble with stability/strength compared to the right side which was just achy in the knee. Last thing was Nordic curls. Looks like I was right in what I did last time so same thing. These do seem to feel good as far as the hamstrings getting work and taking some ache off the knees. Put stuff away and ate pot roast before stretching out. Iced both knees before bed.
Comments: Still got some stuff with that right side lower lat/back/QL/ribcage whatever but it does seem less present at least. The things that bother it still do but not on the magnitude they were this time last week so that at least seems like a good sign. Coming into this workout, right knee was bit achy. Could be just from having done farmer’s walk for several runs and just accumulated workload over a few weeks vs just one week and also that I had taken anti-inflammatories last week to test things for the discomfort in the one area that would’ve calmed down discomfort from tendons. With the warm up choice, sticking to band clamshells and TKEs with bands. I was noticing the knee aches on the TKEs. Start of the workout was about the same as last week so went through that. Skaters were mostly fine I guess. Maybe I wasn’t feeling as springy or perhaps I was just moving more forcefully. I was feeling aches in the right knee on these. Axle cleans after that. Same as last time as far as warming up and weights. I decided to switch the collars I was using as they were slightly sticking out past the plates and had put some gashes in the crash pads. I don’t know if I was moving these as explosively as last time. Inadvertently made these almost a fixed axle (no plate or bar revolving) from the combination of clamps with straps and the plates jamming. So that made the flip a bit different. Straight arm pulldown for the deadlift was up next. These had seemed to stress that area a bit last time. Still noticing it but more a feeling of tension as opposed to any actual discomfort. Rather than adjust band tension, been moving further back to add more. So from there it was time for the axle pulls. Last week had been the heavy week with pauses. This week appears to be the pulls against bands week. Plan here was using 14” contest height and doing 5x3 with somewhat short rests. Slight control to eccentrics. Plan was 60-62.5% in bar weight and 10-15% in band tension. On the low end, I was putting things as 635lbs for a single just based off of how 600x3 at 15” had felt earlier this year without a suit at the time. So this would put me at 381-397lbs and I didn’t want to do less (380lbs) so I went with 400lbs as that was easy to put on here. The bands being added was a bit tricky. I had a setup for deadlifts against bands that would be about halfway between the tensions but that was before I realized I’d have to adjust things. That was if pulling from the floor and to set things up for 14”, I’d need to stand a 4” platform with the setup for 18”. So I had to add more anchors to keep things down. With the elevated start height, band tension ended up being a little bit more. I will probably need to adjust things for my numbers for 12” pulls. These were feeling pretty good. Some tension in the discomfort area and I was a little worried it would have me cramp up or pull on the lat too much but once I got to the working weight with the hard belt, it was fine. Kept letting out grunts on the concentric. These seemed to go well enough for me. This was the only pulls for today and on to dumbbell rows. 3x10 like last week with 1-2ct holds. 5lbs less than top weight across all sets and report back the RIR at the end. This seemed to go well enough. Just work. It can be hard to gauge with long holds I find on rows but I felt decently good that I could muster out a good many more than I had initially thought by the end. The fatigue does add up but I seem to be good with it. The posterior stepdown variation was next. Having them not be so bad last time I figured I could warm up with bodyweight for a set and then do 40lbs for the 3x10. I’m not sure what happened here but my knees were really achy. I had felt last time that knee sleeves weren’t going to make or break last time and I wonder if I did some mobility work to get things ready first. Could also have been from anti-inflammatories. But there was discomfort and it did eventually get better over the sets, it was a bit unexpected. Left side had more trouble with stability/strength compared to the right side which was just achy in the knee. Last thing was Nordic curls. Looks like I was right in what I did last time so same thing. These do seem to feel good as far as the hamstrings getting work and taking some ache off the knees. Put stuff away and ate pot roast before stretching out. Iced both knees before bed.
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