Mobility Prep
Deadlifts
135x5
185x2
185x2
185x2
185x2
185x2
Deadlifts
135x5
185x2
185x2
185x2
185x2
185x2
Heel Elevated Goblet Squats
10x5
40x5
70x5
95x10
95x10
95x10
10x5
40x5
70x5
95x10
95x10
95x10
Bulgarian Split Squats/Band Leg Hamstring Curls
bwx20/20 – lbx20
bwx17/17 – lbx20
bwx13/13 – lbx20
bwx20/20 – lbx20
bwx17/17 – lbx20
bwx13/13 – lbx20
Planks
bwx30 seconds
bwx30 seconds
bwx30 seconds
bwx30 seconds
Stretching
Comments: Last workout involving weights for this training cycle. I think. Trying to make it short and quick. Get in, get out without any damage. I get anxious and paranoid the closer it is to go time. Just been so long since I’ve competed. Haven’t gone this long. Torn hamstring and back injuries didn’t keep me out as long as COVID-19 and just the deluge of crap that was late 2019 to start of this year. All fans in the garage to try and keep things tolerable. Movement prep for today was a little different. Usually the movement prep stuff is just going through it twice but this time it was thrice. On to lifting stuff. Deadlifts from the floor again. Really light. Like a third of my raw max. Plan being I guess to get bad thoughts out of my head with how last week went with them and have it light and work on getting that perfect start. Think about pulling 700lbs. Feeling ok. I mean, it is really light. Third set it felt perfect. Was feeling about the same on the fourth set but I think maybe too fast as my lower back seized up slightly. Trying to not think on that. Can’t let that stuff get to me now. Or ever. Keep swimming. Next thing being goblet squats with heels elevated. I was told to do these with 3-5 RIR for 3x10. I wasn’t expecting to go as heavy as I did as I was hoping doing a steady tempo would be enough with 70lbs but nope. Really only stopped with 95lbs as that is the heaviest solid dumbbell I have and I haven’t tried this heavy on goblet squats in many, many years so a bit out of practice on the dismount after the set is done. Next was a superset of Bulgarian split squats and band leg curls. No tempo and bodyweight only with the split squats and to do them for max reps each set (leaving 4-5 RIR) whereas the band leg curls were back to both legs same time and to do them 3x20 with 5 RIR. I figured that with the band leg curls, that I could do light bands (average bands would be too much as I can’t anchor the other side to keep me from moving so I can use more tension on the single leg verisions). I guess I only had been using mini bands before so that is an improvement. The split squats I was worried I’d be doing too many reps and get fatigued and have DOMS in my quads for days. No knee aches though. Similar to what I did with the push-ups and rows was try to do these with no stops. Not exactly though as I took a slight break between sides. My left side was faring better than my right this day. I did take a break after each to record the reps but not really enough to fully recover between sets. Bands got really tough by the end. I think I sped up on the split squats each set to get them over with. Last item for the session was just body weight planks. Made myself take a break between them. Ate a big meal before stretching. Iced knees before bed as well.
Comments: Last workout involving weights for this training cycle. I think. Trying to make it short and quick. Get in, get out without any damage. I get anxious and paranoid the closer it is to go time. Just been so long since I’ve competed. Haven’t gone this long. Torn hamstring and back injuries didn’t keep me out as long as COVID-19 and just the deluge of crap that was late 2019 to start of this year. All fans in the garage to try and keep things tolerable. Movement prep for today was a little different. Usually the movement prep stuff is just going through it twice but this time it was thrice. On to lifting stuff. Deadlifts from the floor again. Really light. Like a third of my raw max. Plan being I guess to get bad thoughts out of my head with how last week went with them and have it light and work on getting that perfect start. Think about pulling 700lbs. Feeling ok. I mean, it is really light. Third set it felt perfect. Was feeling about the same on the fourth set but I think maybe too fast as my lower back seized up slightly. Trying to not think on that. Can’t let that stuff get to me now. Or ever. Keep swimming. Next thing being goblet squats with heels elevated. I was told to do these with 3-5 RIR for 3x10. I wasn’t expecting to go as heavy as I did as I was hoping doing a steady tempo would be enough with 70lbs but nope. Really only stopped with 95lbs as that is the heaviest solid dumbbell I have and I haven’t tried this heavy on goblet squats in many, many years so a bit out of practice on the dismount after the set is done. Next was a superset of Bulgarian split squats and band leg curls. No tempo and bodyweight only with the split squats and to do them for max reps each set (leaving 4-5 RIR) whereas the band leg curls were back to both legs same time and to do them 3x20 with 5 RIR. I figured that with the band leg curls, that I could do light bands (average bands would be too much as I can’t anchor the other side to keep me from moving so I can use more tension on the single leg verisions). I guess I only had been using mini bands before so that is an improvement. The split squats I was worried I’d be doing too many reps and get fatigued and have DOMS in my quads for days. No knee aches though. Similar to what I did with the push-ups and rows was try to do these with no stops. Not exactly though as I took a slight break between sides. My left side was faring better than my right this day. I did take a break after each to record the reps but not really enough to fully recover between sets. Bands got really tough by the end. I think I sped up on the split squats each set to get them over with. Last item for the session was just body weight planks. Made myself take a break between them. Ate a big meal before stretching. Iced knees before bed as well.
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