Dynamic Warm Up
13” Wagon Wheel Axle Deadlifts (straps)
116x5
206x3
296x2
346x1
396x1
446x6
446x6
446x6
446x6
446x6
Sandbag to Shoulders (left side only)
175x2/225x2
175x2/225x2
265x2
265x2
Deadstop Safety Bar Good Mornings (lower to deadlift pull height)
70x10
120x5
160x10
165x10
170x10
Sandbag Zercher Stationary Lunges (0-1-0-1 tempo)
bwx5/5
112x5/5
112x5/5
112x5/5
Deadstop Supported Single Leg Dumbbell Romanian Deadlifts/Pull Ups
62x5/5 – bwx3
102x10/10 – bwx6
102x10/10 – bwx5
102x10/10 – bwx5
Stretching
Comments: My hope was that this time around that this workout would go better. Not be dying afterwards into late hours of the night nor stopping early because energy gone and upset with myself. Weather has been lingering in the colder and dreary range longer than forecasts anticipated so looks like the unseasonably warm time is delayed a few days. I had felt a little tired upon waking which was annoying as I felt like I had been well rested the two previous days. But I wasn’t needing allergy meds so there is that. Soft tissue work to start things off. Calves needed it a good bit. That seems to be expected and the norm lately. Quads needed a decent amount too. About average for the hamstrings and upper back. Rehab for the neck was fine. Lower body stretching for the hips, knees and ankles after that. Again, almost glossed over dead hang setting up. On to the heavy stuff. Axle pulls with the wagon wheels again. I mean these are going to be every time now through this prep I imagine. As expected, this was to be more of the “volume” day for these with the rotation. Suggested being 440-445lbs (so about what I did the first week give or take) for 5x6. I am finding that my lockouts and my fatigue on later reps is quite apparent but generally I move quite fast on the first three reps usually. Notes were that I was good with my glute engagement but need to try and get more quads in the movement, like think of jumping. So that was my task today with these. Warming up doing plate jumps and then singles with 50lbs jumps to the working weight. I wasn’t feeling like I would be lightheaded to the degree I was on these last week but I guess that was a lie. I really need to get it so that that first set I don’t have this issue as I was feeling that sensation and had to take a knee after three reps to collect myself and make sure that I wasn’t going to involuntarily spasm locked to the bar. I got back into position and those next three reps were not to my liking feel wise. They felt rough and heavy. I did make sure on the camera that I did six reps as I wasn’t sure if I did 5 or 6. But like last week, I didn’t have that issue with the lightheadedness after that first set and the weight felt like it should from there. I will say I didn’t hold the lockouts as long as last week as I think I was focusing on the quad drive and having the weight feel good to get that first set out of my mind. Tricky to get the timing right after the first three reps on these. But that could just be fatigue. I feel I had less of the leg shaking going on compared to the first week doing sets of 6 reps. The extra set was noticed as I was yawning something fierce between my sets while resting. Trying to get my air back. I certainly wasn’t bored. I rechalked my straps and hands I think after the third or second set. Put that away and got ready for sandbags again. This had been gnawing at me since last week. And honestly, I wasn’t feeling that hot going into it. I was feeling a lot like last week with low energy. This was changed up from last week with the plan being the 175lbs and 225lbs bags for a double each bag and do that twice. Also advised to rest about 5 seconds between reps. There were nerves and I think just feeling absolutely knackered from all the deadlifts. I reverted back to my style of lifting the bag long ways into the lap and popping it up from horizontal to vertical in the motion upwards. I do not care for these lighter floppy bags. I got through these well enough with my second set feeling better. The next part of this then was to do singles with 265lbs bag. Well one to two that is. Notes saying in all caps for a confidence build. With the inexplicably low energy feeling, this didn’t feel like attempting would be a confidence build. But that is loser talk. I had picked up 60lbs more than this and carried it 60’ a few days prior. And firmer bag should feel better. And if it goes up well enough, I’ll do it for a double. Telling myself this is what was happening even though I wasn’t sure I could. I will say that this needs to be cleaned up a good bit but this went up to the shoulder fine. A bit more lean back to get it and I wasn’t really getting it that high off my lap when I started but somehow doing this makes it manageable and not get stuck like last week. Or feel like it is too far over and I can’t stand up with it. Just went up fine. I realized that I had been distracted going into this set and forgot to hit record so I decided I’d be my own instant replay here and did another double with about 5 seconds rest between reps. Confidence mostly restored. I was feeling kind of beat but had like half a workout left to do. I was going to have to do what I skipped last week and unfortunately everything would have me bracing and bent over so really tough to get fluids in to keep me peppy. But I managed. Put away the sandbags and it was gms with the ssb to rack height. Plan was to do 160lbs for 3x10. I wasn’t sure what that would be like after taking a week from this and other stuff. I was surprised how easy that first set was. I had to double and triple check I was going down to the same rack pins as last time. I ended up adding 5lbs per set here just so that it felt like I was putting in some effort. The added weight did end up being something combined with the building fatigue. I was just surprised that I felt that good after feeling so low energy after the first two things in the session. Last time I did the workout, I had done hellish sandbag zercher lunges. Those had kicking my ass. So this time around it was the same thing but slight tempo (pauses) added and cutting the reps in half. Keeping the same weight. I still wasn’t sure how this would go and I did some things to make sure my knees and hips were mobile and ready and then a bodyweight set with couch cushions. This was a lot more tolerable/manageable. I was tempted to try and hold the sandbag the entire time and switch sides but thought better of it. I need to remember to start with the opposite side first as that is the tougher one to do these on. So between sides I took about 60 seconds recovery and then closer to 120 seconds between sets for rest. This would have been fine to finish the workout on but Ms. Funk doesn’t let me off easy here. The last thing was a superset. The supported dead stop single leg dumbbell rdls and pull ups. Still set reps for the rdls and max reps for the pull ups. It is a sick joke having pull ups this late in the session when so fatigued and tired. I feel week on them at this point haha. Same weight on the rdls but more reps. I wasn’t sure how these would go as my hamstrings, glutes and back were feeling the preceding nonsense and sometimes I get paranoid about the hamstrings when they feel sore in odd places. I also didn’t want to retch (I was close to do that on one of the deadlift sets today lol). Extra reps noticed on the rlds. Pull ups still really tough to do at this point but managed to keep about the same. Very glad when I was finally done so I could drink my BCCAs drink and eat my pot roast dinner. Stretched after things settled. Back on track.
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