Band TKEs
sbx15/15
sbx15/15
sbx15/15
sbx15/15
Banded Clamshells
mbx10/10
mbx10/10
mbx10/10
mbx10/10
Paused Safety Squat Bar Squats (beltless, 1 second)
65x10
115x6
155x3
155x3
155x3
155x3
155x3
65x10
115x6
155x3
155x3
155x3
155x3
155x3
Safety Squat Bar Goodmornings
85x10
85x10
85x10
85x10
85x10
85x10
Forwards Sled Drags
190x100’
190x100’
Backwards Sled Drags
235x100’
235x100’
Reflection/Meditative Walking 10 Minutes
Stretching
Comments: The home stretch. Two workouts for this week and since show is earlier than most during the week (being a two day show on Friday) and having to travel to be there the day before for check-in, means that need to smoosh some things to get these last few tune ups in without completely doing nothing. Keep sharp but not be unable to relax from nervous energy. So this was a bit of change. I usually don’t do a walk and relax day on Saturday’s and usually I wait until later in the day to do so because I usually have nothing going on. But visiting family for holiday weekend so there was some timeliness on my part. I think odd seeing some things I normally don’t (like one person walking their dogs when usually I just seem them in their yard with them). I should also add that I was trying out a new pillow to see if that was better than what I had. Figured since three-day weekend that I’d have enough sleep to really assess things. Two nights was enough for me to say it wasn’t for me. Sunday training I wanted to get it done but not too early that upset stomach from breakfast but not so late that I’d get issues with being present for more family visiting. Last workout had been a combination of upper and lower body stuff with event specific stuff. This was purely lower body stuff. Starting things off with doing stuff I normally was doing for my warming up as exercises that were counted in the log. TKEs to get things feeling fine in the knees. Really just fine I guess for the left side, right side is the one that feels like there is mechanical issues at the start but feels better with more and more. No real rest between sides and sets here. I find that the best way to make the lower reps feel like enough to do something as far as warming things up. Next was lying clamshells with bands. Not specifying being in side plank position. Inside on the carpet rather than in the garage. Same thing with no real rest between adjusting to one side vs the other like TKEs. Left side felt fine, right side the right hip felt a little more tension and kind of mechanical issue again. Not concerned, just noticing things. Next up was ssb squats with slight pauses. Plan was 30-40% for either 5x3 or 3x5, whatever felt best. Also indicated a plate or so a side would work. But weight listed as 135lbs which wouldn’t be a plate a side for this bar (65lbs). I got the idea though. Light weight. I wore knee sleeves only, no belts of any kind. It was been a bit since I’ve done squats at home in the garage. Did higher reps to warm up since lighter weight. I went with 5x3 rather than 3x5 mostly because 5x3 was already filled in and I can’t removed preprogrammed sets but I can add. So I didn’t want to put in 0’s there. That was the main reason but sometimes more sets feel better with less reps. More neurological and less fatigue. Especially since there were other exercises that could meet that criteria for me in this workout. 40-50lbs jumps worked here. I made a note previously that this version of the ssb compared to the one at the strongman gym is tougher by about 10%. So weight I ended up using of about 31% my projected max single fit in both causes essentially. First set and the last set, the weight felt the lightest on my back on the unrack. Weight felt about the same doing the actual movement on all sets with it feeling the best on the last set. Having it feel “heavier” on that second set did surprise me for a moment there. From there, moved on to the next exercise. What was listed was ssb gms. Now I was advised I didn’t have to do these. As long as I did something that was working the hip hinge, I could do band gms or just empty barbell rdls. Again, since ssb gms were what was put in, I felt it best to not mess with that. I’ve not done them in a while and I felt of the two alternatives, that this would probably be the best. Band gms are a pain in the butt to get setup into position and just the bar for rdls feels like nothing. I felt these would be the best to get a stretch in the glutes and hamstrings and those needed to loosen up a bit. Weight was to be empty bar or 50lbs added as the range. 95lbs listed assuming 45lbs bar again. I went with just 20lbs added to be a bit better. I feel like if I did just the empty ssb, I’d not treat it as seriously or with as much focus as I did. So that was it for the garage stuff. Now to do some more sled work. You’d think after doing a good bit of this on Friday this wouldn’t show up again but you’d be wrong. This was a lot less of that though. Plan here was to a set of forward drags for 100’ and then backward drags for 100’ at RPE 6. My street is uphill/downhill so even though I can do more weight forward normally, I use less weight and it feels about right for the backward style downhill. Usually. Now these weren’t go as you please though. Specific instructions. For the forward style, it indicated to stand tall and lead with hips and hamstrings. I was thinking of doing these with 235lbs for both but just testing that, I realized it wouldn’t be RPE 6 to use that kind of weight for the forward drag. So lowered it. In hindsight, I probably could’ve gone heavier here with this deliberate style but still not the 235lbs planned. But close enough. Don’t need to be exact right now. For the backward style, I was to be getting TKE on these reps. That was a little challenging to coordinate so I was slowing down to make sure I was doing that. Right leg was having some mechanical issues if I didn’t fully concentrate on that. So this was bit slower than it could’ve been. Put the weights away and needed to finish up with more focused walking to decompress. This was a bit harder to do compared to Wednesday session. That was later in the evening. It was still very bright out and there were several people and things going on so there were things I had to be cognizant of and keep from “bumping into” or distracting me from my focus. Despite that, I managed to do a rundown of my strategies for each event by the time I finished the walk. Stretched and had a shake. Power went out just as I was finishing up stretching but that was fine as I was going to be visiting family shortly and it was restored within the hour. One more to go.
Comments: The home stretch. Two workouts for this week and since show is earlier than most during the week (being a two day show on Friday) and having to travel to be there the day before for check-in, means that need to smoosh some things to get these last few tune ups in without completely doing nothing. Keep sharp but not be unable to relax from nervous energy. So this was a bit of change. I usually don’t do a walk and relax day on Saturday’s and usually I wait until later in the day to do so because I usually have nothing going on. But visiting family for holiday weekend so there was some timeliness on my part. I think odd seeing some things I normally don’t (like one person walking their dogs when usually I just seem them in their yard with them). I should also add that I was trying out a new pillow to see if that was better than what I had. Figured since three-day weekend that I’d have enough sleep to really assess things. Two nights was enough for me to say it wasn’t for me. Sunday training I wanted to get it done but not too early that upset stomach from breakfast but not so late that I’d get issues with being present for more family visiting. Last workout had been a combination of upper and lower body stuff with event specific stuff. This was purely lower body stuff. Starting things off with doing stuff I normally was doing for my warming up as exercises that were counted in the log. TKEs to get things feeling fine in the knees. Really just fine I guess for the left side, right side is the one that feels like there is mechanical issues at the start but feels better with more and more. No real rest between sides and sets here. I find that the best way to make the lower reps feel like enough to do something as far as warming things up. Next was lying clamshells with bands. Not specifying being in side plank position. Inside on the carpet rather than in the garage. Same thing with no real rest between adjusting to one side vs the other like TKEs. Left side felt fine, right side the right hip felt a little more tension and kind of mechanical issue again. Not concerned, just noticing things. Next up was ssb squats with slight pauses. Plan was 30-40% for either 5x3 or 3x5, whatever felt best. Also indicated a plate or so a side would work. But weight listed as 135lbs which wouldn’t be a plate a side for this bar (65lbs). I got the idea though. Light weight. I wore knee sleeves only, no belts of any kind. It was been a bit since I’ve done squats at home in the garage. Did higher reps to warm up since lighter weight. I went with 5x3 rather than 3x5 mostly because 5x3 was already filled in and I can’t removed preprogrammed sets but I can add. So I didn’t want to put in 0’s there. That was the main reason but sometimes more sets feel better with less reps. More neurological and less fatigue. Especially since there were other exercises that could meet that criteria for me in this workout. 40-50lbs jumps worked here. I made a note previously that this version of the ssb compared to the one at the strongman gym is tougher by about 10%. So weight I ended up using of about 31% my projected max single fit in both causes essentially. First set and the last set, the weight felt the lightest on my back on the unrack. Weight felt about the same doing the actual movement on all sets with it feeling the best on the last set. Having it feel “heavier” on that second set did surprise me for a moment there. From there, moved on to the next exercise. What was listed was ssb gms. Now I was advised I didn’t have to do these. As long as I did something that was working the hip hinge, I could do band gms or just empty barbell rdls. Again, since ssb gms were what was put in, I felt it best to not mess with that. I’ve not done them in a while and I felt of the two alternatives, that this would probably be the best. Band gms are a pain in the butt to get setup into position and just the bar for rdls feels like nothing. I felt these would be the best to get a stretch in the glutes and hamstrings and those needed to loosen up a bit. Weight was to be empty bar or 50lbs added as the range. 95lbs listed assuming 45lbs bar again. I went with just 20lbs added to be a bit better. I feel like if I did just the empty ssb, I’d not treat it as seriously or with as much focus as I did. So that was it for the garage stuff. Now to do some more sled work. You’d think after doing a good bit of this on Friday this wouldn’t show up again but you’d be wrong. This was a lot less of that though. Plan here was to a set of forward drags for 100’ and then backward drags for 100’ at RPE 6. My street is uphill/downhill so even though I can do more weight forward normally, I use less weight and it feels about right for the backward style downhill. Usually. Now these weren’t go as you please though. Specific instructions. For the forward style, it indicated to stand tall and lead with hips and hamstrings. I was thinking of doing these with 235lbs for both but just testing that, I realized it wouldn’t be RPE 6 to use that kind of weight for the forward drag. So lowered it. In hindsight, I probably could’ve gone heavier here with this deliberate style but still not the 235lbs planned. But close enough. Don’t need to be exact right now. For the backward style, I was to be getting TKE on these reps. That was a little challenging to coordinate so I was slowing down to make sure I was doing that. Right leg was having some mechanical issues if I didn’t fully concentrate on that. So this was bit slower than it could’ve been. Put the weights away and needed to finish up with more focused walking to decompress. This was a bit harder to do compared to Wednesday session. That was later in the evening. It was still very bright out and there were several people and things going on so there were things I had to be cognizant of and keep from “bumping into” or distracting me from my focus. Despite that, I managed to do a rundown of my strategies for each event by the time I finished the walk. Stretched and had a shake. Power went out just as I was finishing up stretching but that was fine as I was going to be visiting family shortly and it was restored within the hour. One more to go.
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