July 26, 2023 – Week 5, Day 2

Paused Hatfield Bulgarian FFE Split Squat (3”, 2 seconds)
65x3/3
95x3/3
125x3/3
155x3/3
185x10/10
185x10/10

Front Squats (3-1-0-0 tempo)
65x3
95x3
125x3
155x3
185x8
185x8
185x8

Nordic Curl Negatives
bwx5
bwx5
bwx5

Kettlebell Power Pin Swings
125x7
125x7
125x7
125x7
125x7
125x7

Hollow Rocks
bwx31/19

Stretching
 
Comments: So the monthly come into the office for the day came and went. Wasn’t nearly as bad as last time. I was under a lot of stress/pressure at the time last time. It still is incredibly dumb and I knew it would be a very unproductive day but I had resigned myself to that and just accepted that and did more low intensity cardiovascular stuff on Sunday to make up for not getting to do it Tuesday. Just eat a hearty dinner when back home and realize I probably won’t have time to do soft tissue work until the end of the week. I didn’t need the fans on Monday but boy did I need them for today. Going to be hotter and muggier as the week progresses. From the sound of things, this workout will get some adjustments going forward as far as exercise priority. Namely swapping the first exercise and second exercise (unilateral quad dominant exercise and front squat exercise). But for this time still as it has been. Paused hatfield ffe Bulgarians. No set weight given this time, indicating RPE 6-7 (4RIR) and for 2 sets of 8-10 reps. Last time with the set weight, the weight was definitely a lower effort for me. But probably needed due to the beach break and just how my hips were feeling. My ROM had improved on these so that was some extra there. I did keep in mind to not have this weight I ended up doing be more than the weight I would do for the tempo front squats next. I’m glad my hip/inner thigh weren’t feeling anything like last week. I was expecting to be in the lower rep range here but I just seem to push things on these. Even when I know how exhausting these become with more reps and having another set of these. No cramping this time around. Legs were definitely feeling a little more worked over compared to last week. Also breathing a bit harder. Then it was on to front squats. Still tempo work. Really the same as last time (though reps weren’t posted) with it being a linear progression. I felt I had to bump these up to match with what I did on the hatfields. Last week had been getting used to these after the slight break and the volume. That had been easy and I could afford for these to get a little tougher. So I did go for this to be the same weight. I made sure to take longer rests compared to last week. These were getting challenging as I went. Like the first four reps would be easy and then it would just feel tougher each rep after that. Trying my best to not short change the tempo. But I am glad I got through it with the appropriate RPE. Lower body training has been feeling good. Granted it could just be the lower weights with the tempo work that is giving the joints a break which is often the case with my offseason based training protocols. Starting to enjoy the squats again. Nordic curls were up next. Same as last time. And the time before that. Slightly anxious that lower legs would be not happy again but that didn’t materialize. No cramping and felt fine after the first set as per usual. It does look like some changes for next time to finish out before swapping exercise. Then swings. Same as last time of shorter rests and 6x7. I decided to add more weight and go from there as I couldn’t really make the rest shorter with the same weight as last time without just doing all the reps together. I feel I’m getting better at initiating the swing so I don’t have to do and building up motion. Did use the 35’s so slightly bigger diameter but didn’t seem to be a steep a learning curve compared to the first time. Last thing was the hollow rocks. Last week of this oddity. Same rep goal. My hope was to finish out on two sets with less than 90 seconds rest to get the 50 reps. Managed to get that done. Ate a roast before stretching. Joints have felt good so I’ve not felt compelled to ice stuff in a few weeks now.