June 10, 2021 – Week 13, Day 3

Mobility Prep
 
12” Log Incline Bench Presses w/ bands
No Bands
87x3
Added Bands (+17lbs bottom/+36lbs top)
87x3
117x3
147x3
177x3
207x3
207x3
207x3
207x3
207x3

Inverted Ring Rows
bw+10x5
bw+55x10
bw+55x10
bw+55x10
bw+55x10

Incline Dumbbell Triceps Extensions (3 seconds negatives)
10’sx12
40’sx12
40’sx12
40’sx12

Paused Leaning Dumbbell Lateral Raises/Paused Half Kneeling Band Face Pulls
10x15/15 —mmbx15
10x15/15 —mmbx15

Iso Bulgarian Split Squat Holds/Single Leg Iso Hamstring Bridges
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds
15/15 seconds —30/30 seconds

Goblet Squats w/ Hip Band (dbl mini)
bwx5
15x10
40x10
40x10

Stretching
 
Comments:  I guess I’m ok but I'm feeling a lot of different emotions. Nothing has changed from Tuesday as far as where I am. I want to ignore it and act like nothing is happening with the knee since I have no pain but having it give on me like that several times on similar exercises tells me not to ignore it. But I won't know what is wrong (maybe) until next month so it is a lot of waiting. I'm annoyed that I'm letting something derail my good feelings I've had, even if for the moment. I want to keep pushing forward but I worry that my body is just constantly telling me to slow my roll. I don't want to be an injured hasbeen or neverwas. Trying to not think on it too much or it will drive me insane. I don't like things being changed from the original plan because I feel like I failed and I know that isn't the case. Have to go a different route to reach the goal is all. It's the things that require space and time. And usually sleep. But I'm also thinking about the good. I'm not in any pain. I can still work the deadlift. It isn't my back this time. I can keep working on my overhead. I like how my shoulders look in the side profile. Trying to think about how to solve this issue and problem. I know I've worked through injuries and come out better. Very little has to change. I have full ROM. This has been the loop of thoughts in my head since Tuesday. It was enough that I had to take half a day off at work the following day to take some of the urgency out of the day and deload a little mentally. What really gets me is that since Tuesday, I’ve done full squats and split squats without weight and not instability or pain. Just increased anxiety doing them. Can be hard to take the band-aid off. Fine line between brave and stupid. The initial part of the workout wouldn’t be of concern. Mobility stuff for the lats, traps and scap. Hard to tell if things were happy or not in my shoulders and joints but the mobility stuff felt good. Left side was feeling tight on the lat part and I think that may be stress related as that is the side. Bands on the log press again. So the plan here was to do 5x3 with 5-10lbs more than last time I did these. Same band tension. I went with 7lbs as it meant I could just do the log without dealing with the fractional plates. I think I was also wanting to put in effort since I didn’t do an exercise that requires a lot of effort on Tuesday with the split squats. Trying to focus on the things I have in front of me and just picturing that I’m getting my pressing stronger to keep up with the competition. But it does feel heavy on the joints with bands. I did take longer rests compared to the last time I did these. Shoulders were feeling achy. I hadn’t really done any soft tissue work outside of back (upper and lower), hamstrings and calves. Ring rows after that. More weight for 4x10 so dropping reps. I figured at this point, I could afford to add a little weight to the warm-up set. This weight on my body is actually registering as something. Not to say that the weights before weren’t nothing but there is an added pressure on my core that this weight is crushing down. As has been the case, the sets feel easier as I go. With the triceps, I took a gamble. I felt after last time, I could probably get through the workout using the 40lbs dumbbells. I didn’t think just a few reps with the 10lbs would be enough so I did a set of 12. Elbows a little achy but I could do it. Now what is normally the last bit of the session was the shoulder and traps superset again. This time it was just two sets of each and for higher reps. I lowered the dumbbell weight but kept the band tension the same. This seemed about right. Now this workout ended and another one began. This was for the lower body with the leg issue. So the first part was supersetting isometrics of split squats with hamstring bridges. 15 seconds for the split squats and 30 seconds for the hamstring bridges. The split squat holds felt better as I did them. My left side was definitely harder to come out of the hole than the right. The bridges were difficult and harder each round. Part of it is that I count slow it seems so I may have been closer to 20 seconds and 40 seconds on these. But those bridges were really rough on my hamstrings. Then the last bit of it was goblet squats. I was advised to have light band tension around my knees and to slow down the tempo. And use a light weight. I had figured that 15lbs kettlebell would be enough but it was too light so I went up to the 40lbs dumbbell. Felt easy. Haven’t done goblet squats in a while and they would always seem to get me out of breath but not this time. So I’m still improving. Ate a roast and put stuff away before stretching.

June 8, 2021 – Week 13, Day 2

Mobility Prep
 
Paused Deadlifts (3 seconds below knees)
155x2
205x2
245x2
295x1
345x1
Added Straps
395x2 
395x2 
395x2 
395x2 
395x2 

12” Jack Stand Pulls
315x1
365x1
415x1
Added Straps
470x3
470x3
470x3

Hatfield Bulgarian Split Squats
bwx3/3
65x3/3
115x3/3
155x3/3
205x1

Lying Band Hamstring Curls/Standing Banded Abs/Standing Safety Squat Bar Calf Raises (0-3-0-3 tempo)
lbx25/abx25/65x15
lbx25/abx25/65x15

Stretching
 
Comments: Well this was a day. Things started out fine enough. I had decided during the day to move the squat rack into the garage so I didn’t have to worry about potential thunderstorms during parts of the workout and so I could keep the fans in one spot and not have to bother with moving them. Possibly keep things cooler in the garage with the fans vs being outside. Truncated movement prep again. Felt ok. Pause deadlifts again. Doing five doubles with 2-3 ct hold right below my knees. I was advised to do 15lbs more than I did last time. Feeling ok. I elected no hard belt again despite getting to be just under 400lbs. Part of it thinking that this lets me get a little more core work since that gets missed with the suit work. These felt pretty good but not as crisp and easy as last time. But it is more weight. These felt like I got better as I went though. From there, back to doing the block pulls. Only doing 3x3 with 470lbs. Granted, most weight done without a suit on this height. I was advised to not yank the bar and brace to break. It has been a little bit since I did these (and last time was with a suit) so these felt a little heavy for me but they still moved well. I was a little worried I’d be feeling my biceps on these but I didn’t so that was good. I could’ve done the reps no problem here. Then the good times stopped. The planned next exercise was Bulgarian split squats with the ssb but doing them hatfield squat style (using rack to stay upright and assist). I’ve been curious about trying these and see what kind of overload I could do here. But my left leg wasn’t cooperating. Literally just my bodyweight I was feeling that same weakness issue from Saturday that I had on the pause squats. No pain, just my strength would leave me and I couldn’t control or slow the descent. I had no issues with my right leg. I put on an adjustable knee brace and that seemed to help to a point. But when I finally felt I had gotten to a weight that would be working weight, my knee went on me and I stopped there. No pain, no instability, just my knee was just going on me. I was worried as this isn’t normal. I had thought it was nothing on Saturday after I was still able to do everything after the squats and then I had no issues doing anything the following days. Had to fight my brain from going into freakout mode and drove to the orthopedic injury clinic ASAP (they were closing in less than 40 minutes). First time getting x-rays on my knee. Nothing showing up (other than a very tiny bone spur) as being at issue with my bones and the PA found no painful or overly lax ROM manipulating the knee and ankle. No PT or meds, have to wait for MRI at the end of the month. Possibility of a stretched ACL and/or torn meniscus but generally I should be in a fair amount of pain from that. Didn’t really have any answers for me as nothing to really say until MRI is done and results reviewed. Said I could keep training but not do things that put me in that position and to think about wearing knee wraps (as he said that was going to be better than any brace they’d give me). Since it didn’t sound so bad and the rest of the workout didn’t put me in a compromising position, I got back home and proceeded to do the rest of the workout. The last part of the workout was hamstring and calf superset with abdominal work between. I figured that I could up the band tension a good bit on the abdominals and increase the band tension on the hamstrings since I didn’t do a bunch of single leg squats beforehand. The calf raise portion is still the toughest part. Other than that, not bad. I didn’t feel motivated to put stuff away (it was all in the garage) and it was really late so I wanted to just eat a big dinner and then stretch. However, looking up what I was told might be the issue with my knee didn’t help my anxiety one bit. Trying to keep focused on what is good, what has been good. But I seem hellbent on focusing on a negative and ruining things. Hopefully I lose some of this anxiety and emotional baggage during the night.

June 7, 2021 – Week 13, Day 1

Mobility Prep
 
Axle Push Presses
40x2
70x2
100x2
130x2
160x2
190x2
220x2
250x1
280x2
280x2
280x2
265x7

Viking Strict Presses w/ bands (+36lbs (+27lbs) bottom/+45lbs (+34lbs) top)
empty(41.5)x3
+46(76)x3
+91(110)x3
+136(143)x3
+181(177)x5
+181(177)x5
+181(177)x5

Chest Supported Barbell Rows (2 seconds hold, straps)
135x3
185x3
2 seconds holds on first 5 reps, then normal style
225x10
225x10
225x10

Band Push-ups (3 seconds negatives)
No Bands
bwx5
Added Bands
mmbx5
lbx12
lbx12
lbx16 PR+1 rep/bwx5

Prone Dumbbell Retractions/Single Arm Dumbbell Overhead Triceps Extensions w/ bands
10’sx15/12+mbx20/20
10’sx15/12+mbx20/20

Stretching
 
Comments: It’s that stupid hot week. I had finally been able to make myself sleep in on Sunday and I spent some time outside mowing part of the lawn that needed it and going for a walk. Right knee was little sore from a misstep on a not so firm spot in the backyard mowing so I was hoping that didn’t effect training (only had a little bit of leg drive pressing planned). There were evening plans and with it being so darn hot, I tried to get stuff somewhat setup for training, just short of putting bars outside as I didn’t need to be getting burns from leaving those in the sun. I also got the fans out to see if I could make the patio area somewhat tolerable. I had been able to do some soft tissue work the night before at least so stuff like my knees and biceps didn’t feel so tight. Foam rolling felt good. Hip flexor stretch was fine and I could tell one side was tighter than the other. Movement prep was good. I was expecting discomfort but got none. Last week right biceps was tight on the lat stretches but not this time. So then it was time to train. Axle again. What appears to be the pattern is one week work to a top set and then back down sets and the other week do work sets and then do a rep set with less weight. So this was the do sets followed by rep set week. So on tap today was 280x3x2. Plan was the usual 30lbs jumps doing doubles up to 70%  and then singles. Which really meant just a single before the work weight. Despite the heat, I was feeling pretty ok today on the pressing. First rep with 280lbs was a little weird in that I didn’t quite have my balance ready so I was caught off guard with the bar path. Second rep I rushed it with how it went out in front. Second set banged off the rack arm on the right side walking out. That set was about the same. Third set was the one that felt the best for me. It does seem like I have a bad habit of taking time to get my shit together with axle overhead. Down set was to be 264lbs but it was easier to just make it 265lbs. I didn’t feel like I had the hyped feeling on the previous sets which is probably good as it wasn’t needed. It just when it comes to reps or new weight that my heart just starts pounding. Rep set was to be 1-2 RIR. Now as far as training would go since switching to home gym, technically 5 or more reps here was a PR. But if we go back to post 2016, I’d need to do 9 reps to get a PR here (as I’ve done 267lbs for 8 before). It felt good at the start but I got sloppy and my first attempt at a 7th rep went way too far out in front of me. I do this as I get fatigued and generally on all my pressing as I kind of hip shimmy under the weights and have flexible shoulders. That miss cost me but I knew that it was a form issue and I still could get it. It was a bit slow to lockout but I knew it was going. Annoyed that I missed it the first go as I feel 8 was there and still have a rep in the tank. On to viking press. Bit of a change here with not doing axle strict press. These were to be strict presses too with band tension added. Over complicating things figuring out the tension being added but then what is actually being added to weight in hand. I guess I wanted to know if I was moving equivalent weight and progressing. Plan here was 3x5 at RPE 7. The tension felt like a lot initially with how grounded the barbell setup felt but it moved well. I ended up doing about what I expected and was kind of surprised the last set felt the easiest. I’ve always wanted to do this kind of exercise and have tried in the past with different setup but that ultimately failed with figuring out the tension among other things. Mainly because I remember reading Dave Ostlund doing them in old training logs from 2005-2007. At this point, I put stuff away from the pressing and kind of setup stuff for rows but then took an hour or so break to spend time with family before they left for home tomorrow. I had done the math and realized that it would be after 8PM when I got done just the lifting (let alone stretching) so I made the call to stop. I had done this before this year with the dentist appointment. Granted I didn’t eat about 3lbs of steak while I was at the dentist so that was going to be something. So after that visit, I was back home to finish what I started. Half paused and half not rows. One less set but more reps per set. I probably could’ve gone lighter but I figured that the pause reps are the difficult ones and the regular style just take a bit to get the swing of things after prehausting them with the pauses. So I just did plate-quarter jumps so I was doing 225lbs. Could have been all the steak, the heat or just having really cooled down but these were a bit tougher than planned. Though in typical Craig fashion, the rows felt easier as I did more sets and last set felt just perfect. I had an issue unracking the second set so that was a little jarring. Push-ups with bands again. Move into the garage with the fans. This time it was 2x12 and then a max rep set. I decided to go back down to just a light band for this as going for 12 with the light band and two micros was a max effort last week and no way I’d be able to do that over several sets. I figured this was a safe tension to use and didn’t have to worry about the tiny bands shifting on me. And I should have the ability to hit a rep PR on the max set even with the fatigue of previous sets and maybe get more reps on the last set with bodyweight. It was definitely fine up until 9 reps I think each set before the fatigue kicked in. A little surprised I got just 16 reps but it was still a PR. Just absolutely wrecked when it comes to the bands coming off haha. Like how you feel after being on a trampoline or treadmill for a good bit and then back on the ground. Last bit of the night was superset again. Higher reps over two sets. Prone dumbbell only had slight pause so I figured I could do the extra reps ok with not having to hold them for “two-mississippi”. The triceps part was interesting as it indicated combination of dumbbell and band. I went with the empty dumbbell handle and a mini band. This seemed just fine that first set but the second run through it was a lot harder to finish things out. Really had to work for those last five reps each side there. Most of the stuff was put away so I was able to finish dinner (yes, I still had food to eat) and then stretched before icing my knees before bed.

June 5, 2021 – Week 12, Day 4

Mobility Prep
 
Sandbag Tosses (15’)
30x1
40x1
50x0
50x0
50x0
50x0
50x0
50x0
50x0
50x0
50x0
50x0
50x0

Paused Safety Squat Bar Squats (2 seconds)
75x3
125x3
165x3
215x3
255x3
305x3
305x3
305x3
305x3
305x3

Keg Carry & Duck Walk Medleys
150x25’/220x25’
150x25’/220x25’
200x25’/310x25’
200x25’/310x25’
250x50’/400x50’ in 30.36 seconds
250x50’/400x50’ in 29.39 seconds
250x50’/400x50’ in 29.64 seconds

Atlas Stone Over Bar (54”, tacky)
240x1
290x1
345x1
345x1
345x1
345x1
345x1

Atlas Stone Roll-ups (tacky)
310x5
310x12

Lying Leg Curls
45x3
90x15
105x15
115x15

Stretching
 
Comments: Maybe the news from Thursday evening still weighing on my psyche. My body and mind felt sluggish and heavy Friday. Since this training cycle started, I’ve maybe felt like I was having shin splints while doing my walks on my off-days two or three times. Never been to the point where I had to reconsider my footwear like I did in months past. But it felt like that with my walk Friday. I also may need to stop trying new restaurants on Friday nights and move that to say Saturday or Sunday. More that I have to train earlier in the day for event work compared to other days that are after my work shift. I won’t be eating from that Mexican food place again. I’ve never had a “greasy” burrito or taco before haha. Now that it is June, the temperature has decided it is time to be boiling. Every day after today this coming week is to be at least 90 and potentially record highs for this time of year. Going to need to bring out the fans for training now. I need to get used to this as I know both upcoming shows will be partially or fully outdoors. No breeze today. I got there and setup for sandbag toss again. Movement prep remains about the same. Discomfort on the right knee for the stepdowns, discomfort on the left knee for the Cossack squats and lower back pump from the other two haha. Again, this is something I’ve come to expect and adjust my expectations accordingly as I know it gets better. It was damn hot and I was wondering if I should’ve brought another 3L bottle of water with me (I had my 3L of BCAAs and a 3L of water) and more towels (3 with me). For sandbag toss, the plan was 10 tosses to contest height with 45-50lbs. I was feeling confident after last week with working my extension. It was not to be. Now I did start out ok with my warm-ups. I got it right with the 30lbs bag and it was like I did a toss and at the top of it did a volleyball set as it went like 6’ above the target. 40lbs was also a good one but not quite as dramatic a toss. Then it fell apart. I probably should’ve seen the sign of one of my shoelaces breaking as a harbinger of the things to come (I always got spare shoelaces in my first aid kit haha). Another competitor training for the same show was working in with me and the 40lbs for him is like the 50lbs for me right now. One of his tosses with 40lbs hit the setup just right coming back down and snapped the one busted wooden rod. So had to stop and repair that. I didn’t do any warm-ups after that as I never really cooled down from how hot it was but probably should’ve to make sure my form was on point. I was too close and the 50lbs bag got caught in the band and snapped both uprights. This required some more repairs as I didn’t want to give up on training. Maybe my thoughts were of urgency seeing as how the standard is being pushed even higher with Nats being 1.5ft higher. Measured stuff (using a measuring wheel as I couldn’t locate my measuring tape) and tried the setup again. I again broke it but not enough for me to stop so I just moved over to the none broken one and then that one snapped and I was just done. Now I had nothing to do a toss over for the day (and I was going to need to by replacements). I had lost track of how many attempts I had made and decided I’d just do max tosses with the 50lbs bag using the roof as a backdrop. I ended up doing 11 tosses by the end of it. Hopefully I can get stuff to arrive in time to make a new setup. The owners do have something but they haven’t set it up as it is a pain in the ass and may require replacements. I also think it is less broken to breakage as the crossbar is able to swing and move. But I usually get there after they leave and odds are they won’t set it up unless people start qualifying and training for SC Nats. I was pissed off with myself and just wanted to be out of the sun. I was seriously thinking about calling it a day out of frustration but I told myself that it was just one thing. One thing out of 12 weeks of training that didn’t go how I wanted it to. And it had been an aggressive self-imposed plan to try and do 10 tosses at that height with that weight when I barely got 2 tosses a few weeks ago for a big lifetime PR. Be humble. I was just glad to be inside with some cover from the sun and some fans blowing. Squats with the SSB again. Pauses this time for 5x3 like I did that first week with them. 10lbs more. There was no restriction last time about wearing a belt but I didn’t wear one as I was thinking it was a semi-deload. I wore one this time. I was advised to do just 2ct pauses and not to just rest on my calves. Oops. I tend to do that with pauses or anything where I go that far down. Never saw a reason to be struggling and straining things that don’t need to be. I used to sit in a full squat all the time when I was younger as it just was relaxing to me. Not as easy now obviously but I can still do it. I wasn’t sure if I could really make myself strain in the pause but I figured that I had to try. I can if I don’t go fully down all the way like I did that first week. I need to keep it just shy so that I don’t stop loading the muscles and joints. Knees get quite a bit of work doing pauses on pause squats correctly. I felt good warming up and those first two work sets. The third set was where I got a little concerned. On the descent that first rep as I was trying to control so that I got things tensed right, I felt that braking sensation I have when I slow the eccentric give way on the left knee. It startled me. This is like what happened with my right triceps that one session with the extensions where I couldn’t keep the negatives the right pace. It wasn’t painful. It wasn’t nearly as abrupt on the following reps. My anterior tib muscles did feel like they had done a substantial amount of work on the left side after the set and the following sets. I seemed to control it better on the following two sets but still present. It is a little similar to how things feel with the Cossack squats when I don’t do a bunch of things beforehand to warm-up. I wasn’t sure how it would go with other stuff today. My hope and thinking is that this was just a new stress being imposed on the knees that they haven’t really had done before and they will adapt and be stronger for it. So next thing was duck walk but not exactly. Now is where the pieces of the medley come together. So plan here was to do keg and then duck walk for a few sets. Still don’t have details on the weights for the medley for the upcoming show but I do for the show about 6 weeks afterwards. That event has 300lbs keg into 350lbs duck walk. My training for today was to work up to 3 sets with 250lbs keg into 400lbs duck walk. My hope here is that I’ve been working over comp weight on the duck walk for both shows as that part of it is brutal. And I can see how the 100’ run from two weeks ago helped prepare for the fatigue of doing the duck walk secondary in the medley. I did the short run warm-ups and tried to be a bit smarter with the choices in weight jumps on the duck walk. I was tempted to do a pick with 400lbs but I figured with how the warm-ups went, that the run with the keg seemed to serve as enough of a warm-up to prepare for the duck walk pick. Plan was to try and be faster each run and work on transitions. Honestly, it was so damn hot that I was going by instinct and not thinking too much. I was just trying to finish these and not make mistakes like dropping either. On the keg, I feel like I put a limiter on myself here. For the one show, I’m to put the keg in the sled and the other show I have to set it down upright on a mat. In both cases, I’ll need to slow down near the end to control that so that I don’t overshoot the distance. Course for both is 40’ at comp which is about how long it takes for me to build up to max speed. I’m finding that I need to start with a narrower stance on the initial pick of the duck walk and then shift to the wider stance as I move. That duck walk felt slow. I was out of breath after that first run but it came back quick. I just knew that it would get worse as the sets went on. I stood in front of one the large industrial floor fans to cool down before doing the second set. That one went better, almost a second faster. I felt like I’d hurl after that one. So again, more standing in front of the fan. Needed to get this third set done. Fatigue was building and I didn’t beat the second set time but it was close. After that was done, I needed a few moments to rehydrate and cool off as best as I could before going on to stones. It has been a while since I’ve done stones in hot weather. And it can be very frustrating when stuff isn’t cooperating. The plan for today was do 5 singles EOMOM style with 345lbs and then do stone roll-ups. First part pretty straight forward, it just depend on things I can control and things I can’t. Singles so not a problem with having it over bar. Never used the 345lbs 21” diameter stone. I only mention that as the other stones I’ve been using have been 20” or less. Right biceps was feeling tight today and not sure if that is from just the heat this whole week or from training. Stone seemed balanced and just had a spot where it was dusty on the bottom so I made sure that was facing my stomach so that my grip in my arms and hands was good. I was a little tentative due to the right biceps but this was pretty solid. Still doing the quick pick and lap and just doing the amount needed to clear. I probably could’ve done EMOM style. Last single I stood away from the stone to attack and load. This had been suggested to make the lifting tougher for all singles but with how I was mentally and physically feeling by this point at the start it didn’t seem like a good idea tempting fate but I felt like I was good by the end. Just 30lbs off contest weight. Next thing was dropping down to the 310lbs stone for roll-ups. I think I’ve only attempted these once in training for a plat plus show in 2013 with a carry and load event and I maybe did 3 reps total. Plan here was a set of 5 and then a set of max until I slowed down or needed to take a breather or readjust. There was a lot of tacky on this stone. I got set and it was bit hard to breath with the stone there but I think I got it figured out that first set. But there was so much tacky that when I went to drop it, it took about half my hair on my belly with it. I figured off how that set felt, I could do 12-15 reps on the rep set. I was standing in front of the fan after the EOMOM to cool off and same after the first set of roll-ups. I felt like I could keep going but the stone was slipping down further in my arms so that it wasn’t getting much ROM so I stopped. If I was able to stop and readjust, I’d of kept on going and going. It will be interesting to see how these are implemented further. Fairly big change to the end of the session. I had to clean up the stone stuff first obviously. In the past, it has been hamstring work and then sled drag. No sled drag this week. Hamstring work was no longer GHRs but machine lying leg curls. Never done them with a plateloaded machine so I wasn’t sure what I could do and each model is different. So I was a bit surprised I could handle 90lbs so well. It felt light at the start but generally hamstring seem to fatigue quickly so it could have been enough. But I guess all the banded hamstring stuff for high reps has made them better. I kept adding weight each set and I think finally got it to the right difficulty by the end. Put stuff away and stretched before driving home with the AC blasting. I again sat in front of a fan to cool off before finally cleaning up and then eating pot roast for dinner. Iced my knees and just hoped I had a good and restful sleep as it is going to be a rough and hot week.

June 3, 2021 – Week 12, Day 3

Mobility Prep
 
12” Log Incline Bench Presses
87x3
117x3
147x3
177x3
207x3
237x3
267x3
267x3
267x3
247x9 PR+1 rep

Inverted Ring Rows
bwx6
bw+45x12
bw+45x12
bw+45x12
bw+45x16 

Incline Dumbbell Triceps Extensions (3 seconds negatives)
10’sx6
33’sx12
35’sx11 (miscounted)
38’sx12

Paused Leaning Dumbbell Lateral Raises /Paused Half Kneeling Band Face Pulls
13x12/12 —mmbx12
13x12/12 —mmbx12
13x12/12

Stretching
 
Comments:  Still continuing the theme of just stuff feeling slightly off. But not anything I can pin down or put my finger on. More just a general sense of the work I do being pointless and trying to keep myself motivated to do the job on top of just the strangeness of life in general. I had not gotten to do everything I wanted the night before and I was nervous for training today as I felt like not doing soft tissue work was going to make this a bad session. So worrying about stupid things. Then I was given something legitimate to think about with hearing the passing of former friend earlier in the day. Lou was one of the guys from the beginning. Less and less of us these days. Makes you think. It had been expected to rain off and on with potential thunderstorm later in the evening so I had moved my squat rack into the garage so I didn’t have to worry about getting caught in a downpour later and also not have to worry about my feet slipping on wet patio. It was a bit hard to stay “distracted” on the present with getting updates and messages about what had happened with Lou. I can feel it later. Mobility stuff for the lats, traps and scap. Hard to tell if things were happy or not in my shoulders and joints but the mobility stuff felt good. So back to log without bands. This was what had me nervous. Not so much the percentages but what those percentages came out to in weight. 267lbs, what I had done for 5 two weeks ago was now the plan for 3x3. So over several sets. And then to do a rep set with 20lbs less essentially. Just had to tell myself do it again like last time. Just a number and the other numbers say I can do this no problem. And I know that if I get the first set, I’m getting the other sets. Just still have those recollections of how these felt those first few weeks of training with a second day and getting stapled. Warmed up just like last time, knowing that the odd plate combination would feel tougher and it would give me rest swapping it to the normal 2 plates a side for the work sets. These went well and I felt powerful and in control. Unrack on the second set wasn’t great balance wise for my wrists but I got it done. Rep set was to do it 1-2 reps shy of failure. 7 would be technical best for this training cycle, 8 would tie my PR. I definitely had 10 today but called it there to be smart. I really hope that this carries over to my other pressing. Ring rows after that. I was surprised to see that I was again doing 3x12 and then a max rep set with 45lbs this time. I did have to take breathers inside the house with how humid it was. It wasn’t that hot but the air was suffocating almost and I was getting soaked on my skin. My garage was just trapping it in even with the door open. I stubbornly haven’t used the fans yet as I feel like I can wait until hit 90 (which looks to be all next week). I did an extra rep for my warm-up with just bodyweight since the weight is getting heavier and I didn’t feel that I had to do an in-between weight here. As seems to be the continuing case, the first set feels not so comfortable and then I feel better as the sets go on. Rep set was to leave 1-2 RIR so I stopped at 16 as it was getting tougher. Maybe I could do 20 reps if I let form get loose and had gun to the head scenario. But trying to be smart with this stuff. Triceps with accentuated negatives again. Again, only three sets but I have a hard time judging the difficult with decrease in reps. I did an extra rep on the warm-ups because it felt right. I wasn’t sure with how my triceps felt if these would be ok today and I guess I went too light at the start. I tried a small increase for the next set but that wasn’t enough (and I unfortunately miscounted and did one rep less than planned). Last set I did get weights right finally to be where I wanted them for difficulty. These have been tougher to figure out what I can do compared to the other variation. Perhaps because I’ve just done them more not on an incline? Last bit of the session was the shoulder and traps superset sandwich again. I figured that this time around, I could handle more band tension on the face pulls and maybe a little more weight on the dumbbell. I had started cooking dinner and I put on a song by Dragon Force with the plan to get through all the sets before the song finished. Left shoulder and biceps didn’t care for the laterals that first set but ok after that. Traps and neck didn’t get all tense like they did last week. Finished up and put stuff away before eating dinner and listening to The Gambler on repeat for a bit. Stretched and just had the rest of the evening to think.

June 1, 2021 – Week 12, Day 2

Mobility Prep
 
Suited Deadlifts
No suit
135x3
135x3
225x3
315x2
385x1
Added Suit, Straps
455x1
525x1
585x1
525x3
525x3
525x3

Stiff-legged Deadlifts
135x3
185x3
225x3
Added Straps
275x3
315x3
355x10
355x10

Paused Dumbbell Bulgarian Split Squats
bwx5/5
25’sx3/3
51’sx12/12
51’sx12/12
51’sx12/12
51’sx12/12

Lying Band Hamstring Curls/Standing Banded Abs/Standing Safety Squat Bar Calf Raises (0-3-0-3 tempo)
mmb&mb& µbx25/lbx25/65x15
mmb&mb& µbx25/lbx25/65x15

Stretching
 
Comments: I was a little distracted today. Partly because National’s events had been posted the day before I had to get my thoughts out on them before I could really move on with my day. Think about if it makes sense to pursue this year or not for my goals. This workout was a bit surprising to me in what was removed and what was put in. Movement prep removed the ATG split squats so that made things a bit easier on me as no extra stretching or coaxing of my knees. Other parts of the movement prep remained the same. I did wonder if that would affect my knees at all when it came time for the work. On to deadlifts. Suit work on deadlifts again. Specific sets and weights to work up to the top stuff again. I was surprised with today as I had been expecting things to continue based off the progression from previous weeks. The plan for today was work up to 585lbs for a single and then do some down sets. With how things were going each session, I was expecting today to have been just under 600lbs for a double before then going to singles. The plan however looks to be hitting a 5lbs training PR for the single as the last heavy suit session and no overload work. Trust the process. Knees were slightly achy at the start of deadlifts. I was just glad the DOMS were not present in my legs. First set with the suit on the weight just rocketed up so I was feeling pretty good. I was feeling pretty good after that, but nothing just launched up like that lift had. 585lbs went up comfortably enough. Just a little slow on the lockout. To be expected on suited work and especially since I’m trying to not go max suit tightness (same tightness the whole training cycle so far). I definitely had a triple in me on that and possibly good for 5 or even 6 reps. Not that that plays off the max single with how the suit can let me load the eccentric to get even more umph off the floor. I was wondering if this 585lbs had looked better compared to 585lbs the last time I did it with a suit back in 2018. I feel that this current lift I was quicker to initiate off the floor but slower lockout while the earlier lift I was slow to initiate but bar speed was good and lockout slowed down. Overall the current lift was completed faster and that 2018 was my last heavy day before the meet where I pulled 655lbs (heaviest I went in training was 610lbs). I jokingly messaged Drew to ask if he really only wanted me doing 585lbs for single with the video included. I knew that was the case. Trust the process. Took off weight for the down sets. These were a bit more weight this time and for more sets and more reps. I was advised this was where the work was being done. I think I’m getting better at treating these sets seriously. These sets are 5lbs more than the top triple I did at the start of this prep and the suit had been unbearable that day. Today these were just work and I got that done. Got out of the suit finally and took a slight breather to put a roast in the oven (trying to get my timing better) and rehydrate as I put away the weights. Next was stiff-legs. I was not too sure how these would go. I’ve been doing RDL variations and the most I’ve done on a stiff-leg variation was only 135lbs earlier this year. I was advised that intent was in the event it got out in front of me on deadlift I’d have the strength to pull it back. Say no more. I was also told I could wear a hard belt and straps. The plan was to keep these as constant tension so very delicate TNG. I tried my best to not cheat on these with bending the knee. I really was trying to keep these with my back flat, glutes out and using my hamstrings. Keeping the bar out in front of me at the bottom. I had to do a few sets to feel things out and see where I was strength wise. I figured with the beltless RDLS that I was around mid-300’s for weight but with increased ROM could drop it down but then wearing a belt could bring it back up. Plan was 2x10 at RPE 7. I was ready for 315lbs to be that weight but I knew it was too light so went up 40lbs more. I was tempted to add weight if that was still not enough. It was enough. Higher reps are tough with these haha. I could feel like I was coming down slightly uneven that it was making me feel a little off on that first set. I feel like I did a better job of that on the second set. My glutes, hamstrings and lower back were cooked. This lead to the bulgarian split squats. Back to doing 4x12. I figured with it being that many sets, it would make sense to just start with more than last time and try to do that for all sets rather than try to increase each set with how much that 4th set zaps me of my will to live. Those SLDLs really took it out of me. My left side was noticeably tougher than my right side to do these. Like, my right side could’ve done more weight no problem. My left side was having balance issues, with the worst set for that being the third set. I was happy that I wasn’t getting any thigh pain issues. I was walking like a drunk cat after the third set of these. These seem to be great for my upper legs though despite being a soul suck and time vampire exercise. No Cossack squats this time and I was ok with that today as I was really beat at this point and the fact that the last bit was a triset didn’t really make me giddy. Last part of the workout was hamstring and calf superset with abdominal work sandwiched between. I didn’t really have a frame of reference for the standing abs with bands as I had done those for some time as part of my warm-ups but that had been for only 15 reps all by itself, and not for 25 reps with other exercises. So I used that band tension. I slightly increased the hamstring curl tension and no changes to the calf raises as that is the toughest part and it never gets easy. I was really gone and exhausted as I’d finish one exercise and move like a tranquilized bear to the next one and so on. I was just glad it was done and ate my dinner before finally putting everything away and then stretching. Iced knees before bed. Going to feel this one in the morning.

May 31, 2021 – Week 12, Day 1

Mobility Prep
 
Axle Push Presses
40x2
70x2
110x2
140x2
170x2
200x2
230x1
260x1
290x2
265x2
265x2

Viking Presses
+91(110)x3
+181(177.5)x3
+236(219)x3
+297(264)x4
+297(264)x4
+297(264)x4

Chest Supported Barbell Rows (2 seconds hold)
135x3
Added Straps
185x3
2 seconds holds on first 4 reps, then normal style
230x8
230x8
230x8
230x8

Band Push-ups (3 seconds negatives)
No Bands
bwx5
Added Bands
mmbx5
lbx15
lb+µbx12
lb+(2)µbx12/bwx4

Prone Dumbbell Retractions (2ct hold)/Single Arm Dumbbell Overhead Triceps Extensions
10’sx10/27x15/15
10’sx10/27x15/15
10’sx10/27x15/15

Stretching
 
Comments: Felt off today. Me being partly to blame for that. I did learn that I’m not a fan of Vietnamese food (though I did enjoy the Banh Mi). Off work so didn’t have that usual routine for Monday and with the anticipation that I’d be working out earlier in the day (due to not having work and needing to be ready for a social obligation) I only had breakfast before I started training I the midafternoon. I had also cleaned out the gutters the day before so shoulders, triceps and forearms were tense. I knew I definitely needed the foam rolling on the upper back. And I don’t think I was able to get all that I wanted even with two run-throughs. Hip flexor stretch was fine so I wasn’t expecting anything out of the ordinary after that. Movement prep was fine until I got to split squats. I initially thought I was tearing a muscle in my leg but then realized that it was just really bad DOMS. I guess not doing full squats has made me miss something that I wasn’t hitting with my legs. Just surprised that I didn’t feel it the past few days or while I was walking or going up and down the ladder. And mostly my right side. My right biceps was also super tight on the lat band stretches. What is this, my first week back after a 2 month hiatus? Stuff did feel slightly better on the second round. So up first was axle. Plan for today was work up to 90% for 2 and then drop down to 82.5% for 2x2. I went slightly higher (290 vs 288 and 265 vs 264) so I didn’t have to figure out weird math and it would make it easier to setup for the eventual down sets. Plan was the usual 30lbs jumps doing doubles up to 70% but even that was too much for my head today as I was 10lbs light at the start and had to do a 40lbs jump to get back on track. Right biceps was really tight. Thankfully my thighs weren’t being that much of an issue with the particular ROM. Axle has been weird. First rep with 290lbs was ok but it was tougher than it should’ve been and I had to struggle a bit for lockout and even when I got it, I went forward a bit to stabilize. The second rep flew up like nothing. Perhaps I wasn’t warm enough or just weight in hand throws me off. I am noticing that my more explosive lifts that feel easy I push out and then I get under it with my hips and shoulders. Down sets the first set felt really good and easy but the second one felt like a struggle for both reps. I feel like I’m not at my best. Now that is just my thinking and the reality of it is that my recollection is incorrect. I kept thinking that my jerk numbers from years back are my push press numbers. And generally while I can push press on axle more out of the rack, I usually have issues with reps. Back when I had done 310lbs on axle push press, I could only do 279lbs for a double. So I’m not really that far off my bests considering things. But this is only on really looking back after the workout is done rather than during as the feeling was not that. So then it was viking press. So plan for the day was to do 3x4 at 82.5%. Same warm-ups here as last time. I kind of realized about halfway through my first set that I hadn’t asked if I should do rebound reps or not for viking press prior to training. I decided to then do the last rep as a rebound rep and figured I’d do the second set no rebound reps and the last set all rebound reps. Doesn’t really matter when it comes to that first set. Trying to play all the options as I feel that the contest setup will be shakey and possibly doing rebound reps could make it difficult and unwieldly. So might as well train for both scenarios. Wasn’t feel fired up on these (and wasn’t most of the workout) but the work was done. Half paused and half not rows after that. I was a little concerned that my tight right biceps could be an issue but thankfully it was not. Same as last time but no rain issues so no slippage and missed reps. Just 5lbs added to what I did last week. Paused part was a little tougher I think from last time. Partially from tight biceps perhaps and partially from chores the day before. Push-ups with bands again. Kind of the same as last time but the last set was changed. So same bands I did last week. I did one less warm-up set as I felt that the monster mini band was kind of halfway between no bands and the light band. I was also trying to make sure I was resting enough due to how fatiguing these are. So first two sets the same and I got those sets done easier than last time. Last set was also the same band tension as last time but the goal here was to do max reps and then immediately do reps without bands after I hit failure. 10 had been my absolute limit last time. So happy to get 12 reps here. I was worried I’d be doing infinity reps with the bands off but I was very shocked that taking the bands off didn’t really make them much easier and I struggled to get four measly reps. Oof that was tough. Then the super set again. I realize I said I was probably pushing it last time with the effort but I apparently ignored that and went up a little in weight. Granted, going up a little in weight on the dumbbell retractions is a big deal so 2lbs more per hand was a struggle. 2lbs more on the dumbbell for triceps I didn’t think would be too bad but I guess I forgot how difficult 25lbs was last time. And that had been without doing yard work the day before. So that ended up being tough. Rushed over to my parents after I finished that for family time and dinner. Had some soft tissue work done on my back, hamstrings and calves and then stretched. Nationals events posted so have that to think about as well.