Dynamic Warm Up
Paused Axle 1+1/2 Deadlifts (3 seconds, 3” below knees, straps)
136x3
186x3
226x2
276x2
316x1
366x3
366x3
366x3
366x3
366x3
Paused Snatch Grip Back Extensions (2 seconds)
65x3
95x6
100x6
105x6
Walking Lunges
bwx10/10
bw+10x10/10
bw+20x10/10
Copenhagen Planks
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds
Seated Band Hamstring Curls (explosive reps, 5ct hold every 5 reps)
ab’sx25
ab’sx25
ab’sx25
Stretching
Comments: Maybe the stress from the previous week got to me. Or having to do a lot of changes to things Monday with getting training and being around a lot of unfamiliar people did. But I woke up feeling a little off Tuesday and took some allergy meds as thought maybe due to the rain that allergens acting up. But did appear to be that I had a fever blister starting so that definitely means that something has my immune system compromised. So feeling a little worn and kind of feeling like that is the case with the past two training sessions. I mean, to be expected with the Saturday events and I should know that shoulders tend to get beat from zercher carry stuff. But feeling a bit worn and then comparing myself to what I was doing in September last year with axle has me feeling doubtful. But I need to not let those thoughts bog me down and realize that I need to rest and destress. Give myself time to think on things. It didn’t help I felt like I needed a nap waking up this morning. Considering taking the day off training. But I just need to do one more day of work and I get Friday off to rest. I think knowing that did help me feel a little more energetic at the end of the day. But at some point after work and by the time I actually got to lifting heavy I lost time. Like an hour or so had gone by. Not sure what happened lol. Soft tissue work needed with foam rolling. Shoulders (especially the right one) was feeling pretty stiff. Left calf needed a good bit of foam rolling but otherwise about the usual amount for everywhere else. Neck rehab was fine and mobility stuff was ok. Knees weren’t feeling terribly achy so that was good. Axle pulls to start things off again. The “lighter” session as it were. So second session doing the one and half rep paused triples. Plan being about 15lbs heavier than last time and aiming for an extra set since not doing axle cleans beforehand. I will say that my right knee didn’t feel achy or off setting up to pull. Still using the big wheels on platform for right now. As seems to be the case, some weights feel super good and others not so good. But this was the best consistently the axle pulls have felt this prep. I think I’m getting used to pulling from this height again and hopefully I can keep this feeling. I do wish that last time’s weight had felt like this as I’d be pulling heavier. But I needed to use that weight that time and get myself building up to this. This did lift some of feelings of being off mentally with how these had gone. Back extensions next. The programming is alternating between higher reps and lower weight with shorter holds on my heavier pull sessions and lower reps and longer holds for the lighter sessions. These heavier sessions not supersetting with anything (my abs did end up being sore) as I wanted to focus on these. Plan being 3x6 with 2ct holds. I had these as snatch grip and then changed to deadlift/clean and then back to snatch grip. I was thinking I had gone a little too heavy last time on my lighter session and thought I needed to make changes to actually have sufficient weight moved. But I didn’t. I know that I’m going to need to put more focus on these in off season stuff as I feel like this was missed a bit in the previous 4 week prep as well as the past training cycle. I was feeling a little bit of sciatica on my right side after I was done and putting stuff away from deadlifts but thankfully that went away and nothing I did after that made it come back. 95lbs had felt easy enough I decided I’d push adding 5lbs each set. Which was maybe a little risky. My hope is to at some point get up to 135lbs on these for sets with holds. From there moved on to unilateral stuff. Now I was initially going to do the stepdowns but reduced weight and volume and increase the height. Like I did at the end of last cycle when I had hit a PR on the 18” height. I’d done the same here. To that and switch to something else. But I think purposely reducing the effort and then switching when not a deload (and have to take a week off shortly for reasons) I wondered if I should just do the new exercise now. So I did that. It has been a while since I’ve done walking lunges. My knees have been feeling not great and it has been a lot of effort to get them feeling strong and good again. I’ve done these little weight as the idea is not so much to be doing a weighted lunge but more the movement and control as well as working on the ROM and flexibility in my stride. There is risk with things being tight that has sometimes had my obliques strain. I need to see if I can improve my gait and turnover. Out in the street for these with going 5 paces each leg before turning around and doing 5 paces back to the start. This was foreign to my knees at the start with just bodyweight. But I felt better as I went. I was not intending to add weight with how my knees had felt at the start on these but I did and it was a little haphazard. I will use the back pack (with load to the front) going forward I think. This was definitely needed. Back into the garage to finish up the session. Copenhagen planks back in the mix. I’ve been meaning to have these in more often but it didn’t seem to work out until around this time. These felt good but not sure really how to progress on them from these. It is good my knees didn’t seem angry doing these and that I felt pretty solid. Did feel some fatigue by the end of the last sets. Final thing being hamstrings. Seated band leg curls with fast reps and holds peppered in. Just to get some knee flexion in. I’m glad I was able to use the band tension I had previously used when I last did these a few years ago. Could definitely tell that the fatigue was building up by the end. Put stuff away as my dinner cooked and stretched after eating. Another long day. But I only have one more day of work this week and then I can rest.
Thursday, July 3, 2025
July 2, 2025 – Week 6, Day 2
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