Warm Up Circuit
Band Resisted Skater Jumps (mb)
bwx5/5
bwx5/5
bwx5/5
bwx5/5
bwx5/5
bwx5/5
Axle Cleans
86x1
106x1
126x1
146x1
146x1
146x1
146x1
146x1
146x1
86x1
106x1
126x1
146x1
146x1
146x1
146x1
146x1
146x1
Paused Bent Over Straight Arm Band Lat Pulls (2 seconds)
µb’sx10
µb’sx10
µb’sx10
µb’sx10
14” Axle Jack Stand Pulls (straps)
110x2
200x2
290x2
380x2
470x1
540x1
600x3
540x1+1+1 (25 seconds cluster reps)
110x2
200x2
290x2
380x2
470x1
540x1
600x3
540x1+1+1 (25 seconds cluster reps)
Paused 12” Axle Jack Stand Pulls (straps, 3 seconds 2” off the ground)
440x3
440x3
440x3
440x3
One Arm Dumbbell Rows
64x5/5
116x5/5
166x12/12
141x18/18
64x5/5
116x5/5
166x12/12
141x18/18
Posterior Single Leg Step Downs (21”)
25x10/10
25x10/10
25x10/10
25x10/10
25x10/10
25x10/10
Single Leg Hamstring Bridges (5 second holds)
bwx12/12
bwx12/12
bwx12/12
bwx12/12
Stretching
Comments: Starting to feel the pressure for Nats. I felt I had more time but really looking at it and thinking about how many touches or weeks on certain things really showing that time is short. Then again, there has only been one show I’ve ever trained for that I felt like I was 100% ready for in my entire time doing this and that was the show this past March. And that’s out of like 40. But there is that pressure that is present that I can usually ignore when something isn’t coming up right away. When I know I still got time. Almost feels like it snuck up on me. I didn’t lose track of time but I didn’t really think on how the time left kind of breaks down when I truly think on it. Things seem to be finally clicking but I’d like another 10 weeks to truly feel prepared. But I can’t change time. So on to training. The warming up of band clamshells and TKEs with bands in the split stance have been good. Change to the bounding exercise. Do the skater jumps one at a time with band tension. So that was a little different. Not really getting much hang time. I feel like pushing off on the right and landing on the left seems a little tougher. The difference between sides is marginal. Jump out and walk back to start. Since I was anchoring to one spot, it made sense to just do all the reps and sets together rather than get out of band tether and rest. I didn’t really need rest for these without the band when going from leg to leg. Axle cleans were up next. Singles this time for EMOM. 5% more weight so going off of what I had been doing, this was a little heavier. These felt better as I went. Did 20lbs jumps working up. I feel like I was taking less than EMOM rest the past few weeks really but that was me walking around and staying put can feel like an eternity when it’s something fast like cleans. While I was expecting these to be heavier for the plan, I’m glad these have been a lighter and allowed me to kind of get that more aggressive style into these. The controlled pick works better for log clean and press. Straight arm pulldown things after that. These have stayed constant. Trying to get feeling more comfortable as far as the deadlift position. While the TKEs help with knees and the clam shells with hips/glutes, the lower legs and ankles still aren’t quite warmed up for the bottom position movement so I did some sitting down to stretch a little to see if that alleviated any of the minor discomfort. Axle deadlifting time. Plan for today was work up to a top set of 2-3 with 1-2RIR. Work up in doubles to 60-70% and then singles. So I had been entertaining going for 560lbs to maybe 570lbs as the highest. But that was before realizing how close I was to contest. Further out then that was fine. Still thinking that being in the projected max range of 635lbs being within 90% of contest weight was fine. The bare minimum to give it a shot on the day really. But not satisfied with that. So I wanted to see what hypothetically I’d need to hit for a triple with 2RIR to be on track for half at 95%. Pretty much need to do 600lbs. I should be able to do this. Yes, it is a 60lbs jump from last time but I had felt I had left a bit in the tank more than I should’ve last time. I’ve done 600lbs for a triple before raw from 15” when prepping for PA Dutch before switching to a suit and I had felt like I had 2RIR at that time. So this should be something I can do if I’m feeling good. I should be doing. Go up in plate jumps and then smaller jumps after 470lbs. Last time’s weight for a single. Ok, not super easy but not something to deter me. Got myself ready and put on a song to go all out to. I’d either have sweet success or bitter defeat. Anxiety always has that Pascal’s wager. Being right is normal and fine but being wrong is devasting and will set me back. So going above certainty is hard. Definitely 2RIR or more here when I finished. Let out a shout of triumph. This is where I need to be at and where I need to move past. So cooled down a bit to collect myself as the down set plan here was 90% of that for a triple with it being cluster reps. Rest 15-30 seconds. I felt that what would feel best was to do 15 seconds and then after that strap back into the bar. Practice that motion rather than staying attached to the bar like when I did these for suited axle pulls. Treat them the same and rebrace. The reps got tougher as I went but still seemed to go smooth. After that it was time to take it all apart to load weight back on it 2” lower. Time for 12” pulls for more pauses 2” off the ground. This time being triples and 2-3 seconds. I went with 3 seconds because pain. Weight suggestion came out to 432lbs to 445lbs so went with 440lbs (stick with the 100lbs drop like last time as well). I felt I could do more but man are these rough. With that, deadlifting with the axle was done for this week. One arm dumbbell rows were up next. The limiters were taken off today. Advised to not be strict or holds. Let the heave and slop flow to have this be more like how I’d do an arm-over-arm pull. It really does surprise me every time when I do pauses and strict on rows and then get allowed to be a wild man again and make previous numbers look like nothing. Now the plan had been to see how things felt and maybe do 166lbs (the loadable handle with 3 sets of 25’s on it) for the top set. See, plan was warm up and do a top set of 10-12 reps with 2RIR and then take off 15% of that for another set of 15-20 reps with 3-4RIR. These were feeling good and I took bigger jumps than I usually would. Like 50lbs jumps. No support gear, no chalk. I feel if I used those, I’d have needed more weight probably and maxed out this dumbbell honestly. This would be good to break back in. It’s not the most weight I’ve done on these but I don’t think I’ve really pushed these kind of reps with this weight. Certainly not with the weight used on the down set. That was beating a few rep PRs and weight ones. I’ll need to keep up the hand skin health stuff to make sure I don’t tear any calluses. Wrists and grip was ok despite recent aches and what not. And that was the end of the stuff I was going to feel strong on tonight. So the next thing was up to me as far as a unilateral leg exercise that wouldn’t bother the knees a ton. It was my choice but it was strongly suggested I stick to the posterior stepdowns but use 25lbs or so and increase the height of the step more. I hadn’t gone this high as I knew I’d have to set things up outside as I’d be hitting the ceiling in the garage. Bench isn’t as sturdy as the plate tower I was using. Plan was 3x10. This was frustrating to start. I did the mobility stuff and was feeling fine but when it came time to do these I was having issues. Those last few inches just seemed to be a problem with bodyweight. Knees were cranky and I could here them being like rice crispies in the right knee. That was the one that was able to do them right away. My left just seemed to not what to do these today and I was getting frustrated with my knee discomfort and just it feeling like it was locked at certain point on the eccentric and wouldn’t bend any more. But sometimes the answer is more weight. Maybe I’d get my act together if I was holding a weight. That did seem to do it but the left leg was behind the right one on these. Things did seem to get smoother as I went but balance was still kind of tricky with the bench. I may need to anchor it down next time. Hamstring exercise to finish up the evening. Single leg bridges with 3-5ct holds and doing 2 sets of 12-20 reps at RPE 7. I had a feeling that these would be tough for me just with how my hamstrings act. I figured the longer holds would be more beneficial for me and knew that getting 12 reps would be the goal as these were tough. Tough in a way that lit up the hamstrings but wasn’t hard on the tendons and such. I took very short rest between legs but a proper rest between sets. Like the stepdowns with the bench, I’ll need to anchor this next time because it was shifting on me as I fatigued and making things difficult. Put stuff away and ate a roast before stretching out. Iced knees before bed.
Comments: Starting to feel the pressure for Nats. I felt I had more time but really looking at it and thinking about how many touches or weeks on certain things really showing that time is short. Then again, there has only been one show I’ve ever trained for that I felt like I was 100% ready for in my entire time doing this and that was the show this past March. And that’s out of like 40. But there is that pressure that is present that I can usually ignore when something isn’t coming up right away. When I know I still got time. Almost feels like it snuck up on me. I didn’t lose track of time but I didn’t really think on how the time left kind of breaks down when I truly think on it. Things seem to be finally clicking but I’d like another 10 weeks to truly feel prepared. But I can’t change time. So on to training. The warming up of band clamshells and TKEs with bands in the split stance have been good. Change to the bounding exercise. Do the skater jumps one at a time with band tension. So that was a little different. Not really getting much hang time. I feel like pushing off on the right and landing on the left seems a little tougher. The difference between sides is marginal. Jump out and walk back to start. Since I was anchoring to one spot, it made sense to just do all the reps and sets together rather than get out of band tether and rest. I didn’t really need rest for these without the band when going from leg to leg. Axle cleans were up next. Singles this time for EMOM. 5% more weight so going off of what I had been doing, this was a little heavier. These felt better as I went. Did 20lbs jumps working up. I feel like I was taking less than EMOM rest the past few weeks really but that was me walking around and staying put can feel like an eternity when it’s something fast like cleans. While I was expecting these to be heavier for the plan, I’m glad these have been a lighter and allowed me to kind of get that more aggressive style into these. The controlled pick works better for log clean and press. Straight arm pulldown things after that. These have stayed constant. Trying to get feeling more comfortable as far as the deadlift position. While the TKEs help with knees and the clam shells with hips/glutes, the lower legs and ankles still aren’t quite warmed up for the bottom position movement so I did some sitting down to stretch a little to see if that alleviated any of the minor discomfort. Axle deadlifting time. Plan for today was work up to a top set of 2-3 with 1-2RIR. Work up in doubles to 60-70% and then singles. So I had been entertaining going for 560lbs to maybe 570lbs as the highest. But that was before realizing how close I was to contest. Further out then that was fine. Still thinking that being in the projected max range of 635lbs being within 90% of contest weight was fine. The bare minimum to give it a shot on the day really. But not satisfied with that. So I wanted to see what hypothetically I’d need to hit for a triple with 2RIR to be on track for half at 95%. Pretty much need to do 600lbs. I should be able to do this. Yes, it is a 60lbs jump from last time but I had felt I had left a bit in the tank more than I should’ve last time. I’ve done 600lbs for a triple before raw from 15” when prepping for PA Dutch before switching to a suit and I had felt like I had 2RIR at that time. So this should be something I can do if I’m feeling good. I should be doing. Go up in plate jumps and then smaller jumps after 470lbs. Last time’s weight for a single. Ok, not super easy but not something to deter me. Got myself ready and put on a song to go all out to. I’d either have sweet success or bitter defeat. Anxiety always has that Pascal’s wager. Being right is normal and fine but being wrong is devasting and will set me back. So going above certainty is hard. Definitely 2RIR or more here when I finished. Let out a shout of triumph. This is where I need to be at and where I need to move past. So cooled down a bit to collect myself as the down set plan here was 90% of that for a triple with it being cluster reps. Rest 15-30 seconds. I felt that what would feel best was to do 15 seconds and then after that strap back into the bar. Practice that motion rather than staying attached to the bar like when I did these for suited axle pulls. Treat them the same and rebrace. The reps got tougher as I went but still seemed to go smooth. After that it was time to take it all apart to load weight back on it 2” lower. Time for 12” pulls for more pauses 2” off the ground. This time being triples and 2-3 seconds. I went with 3 seconds because pain. Weight suggestion came out to 432lbs to 445lbs so went with 440lbs (stick with the 100lbs drop like last time as well). I felt I could do more but man are these rough. With that, deadlifting with the axle was done for this week. One arm dumbbell rows were up next. The limiters were taken off today. Advised to not be strict or holds. Let the heave and slop flow to have this be more like how I’d do an arm-over-arm pull. It really does surprise me every time when I do pauses and strict on rows and then get allowed to be a wild man again and make previous numbers look like nothing. Now the plan had been to see how things felt and maybe do 166lbs (the loadable handle with 3 sets of 25’s on it) for the top set. See, plan was warm up and do a top set of 10-12 reps with 2RIR and then take off 15% of that for another set of 15-20 reps with 3-4RIR. These were feeling good and I took bigger jumps than I usually would. Like 50lbs jumps. No support gear, no chalk. I feel if I used those, I’d have needed more weight probably and maxed out this dumbbell honestly. This would be good to break back in. It’s not the most weight I’ve done on these but I don’t think I’ve really pushed these kind of reps with this weight. Certainly not with the weight used on the down set. That was beating a few rep PRs and weight ones. I’ll need to keep up the hand skin health stuff to make sure I don’t tear any calluses. Wrists and grip was ok despite recent aches and what not. And that was the end of the stuff I was going to feel strong on tonight. So the next thing was up to me as far as a unilateral leg exercise that wouldn’t bother the knees a ton. It was my choice but it was strongly suggested I stick to the posterior stepdowns but use 25lbs or so and increase the height of the step more. I hadn’t gone this high as I knew I’d have to set things up outside as I’d be hitting the ceiling in the garage. Bench isn’t as sturdy as the plate tower I was using. Plan was 3x10. This was frustrating to start. I did the mobility stuff and was feeling fine but when it came time to do these I was having issues. Those last few inches just seemed to be a problem with bodyweight. Knees were cranky and I could here them being like rice crispies in the right knee. That was the one that was able to do them right away. My left just seemed to not what to do these today and I was getting frustrated with my knee discomfort and just it feeling like it was locked at certain point on the eccentric and wouldn’t bend any more. But sometimes the answer is more weight. Maybe I’d get my act together if I was holding a weight. That did seem to do it but the left leg was behind the right one on these. Things did seem to get smoother as I went but balance was still kind of tricky with the bench. I may need to anchor it down next time. Hamstring exercise to finish up the evening. Single leg bridges with 3-5ct holds and doing 2 sets of 12-20 reps at RPE 7. I had a feeling that these would be tough for me just with how my hamstrings act. I figured the longer holds would be more beneficial for me and knew that getting 12 reps would be the goal as these were tough. Tough in a way that lit up the hamstrings but wasn’t hard on the tendons and such. I took very short rest between legs but a proper rest between sets. Like the stepdowns with the bench, I’ll need to anchor this next time because it was shifting on me as I fatigued and making things difficult. Put stuff away and ate a roast before stretching out. Iced knees before bed.
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