October 5, 2021 – Week 12, Day 2

Mobility Prep
 
Deadlifts
135x5
205x2
205x2
205x2
205x2
205x2

Heel Elevated Goblet Squats
10x5
40x5
70x5
95x10
95x10
95x10

Step Ups w/ Band TKEs (8”, lb)/Band Goodmornings
40’sx15/15 – sbx15
40’sx15/15 – sbx15
40’sx15/15 – sbx15

Hollow Holds
bwx30 seconds
bwx30 seconds

Stretching 

Comments: Last workout involving weights for this training cycle. Trying to feel good and recover as best as I can for the competition. Starting to realize I’m actively nervous and not just subconsciously. Movement prep for today was a little different. Order of movements changed around and some for two times and some for three times. Used the weird wraps my dad had got me last week for the warm-up stuff. Again, not sure if they are the best for these or not. But I do notice knees feel better if I wear some kind of support on things. On to lifting stuff. Deadlifts from the floor again. Really light. 20lbs more than end of last cycle. Trying to focus on these and not have an oops like the last time where my back seized up on me. Think about pulling 700lbs. Set and pull with control. May not have done as slow an eccentric as previously. Right knee was bothering me a little on these. Not enough to hamper me. And possibly warming up some more could keep it ok. After that point it was the rep work stuff. As with the end of last training cycle, the next thing was 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 with the knee things but I think I needed to do  it to get those thoughts out of my head. Wore thin but tight knee sleeves for these. Knees still feel funky to me (and not like Earth, Wind & Fire) but this may just be what I got going forward. So next was a superset. Had a bit of this on Saturday with the pairing of hamstring stuff with the TKEs. This time though it was TKE step ups paired with the band gms. Now only real instructions I was given was light band. So that could mean light band tension or use a light band. I did the later seeing as how I was using a strong band for these the past two weeks. I felt like bodyweight was going to be too easy and honestly 40lbs in each had was pretty easy to do but needed something not too taxing as far as grip. Band gms are not fun haha. I will say I had less of a lower back pump this time around. I did have to take some breaks between supersets with how the gms were. My abs cramped up on the second set of them. Last bit for the session was hollow holds. Just two sets of 30 seconds. A little bit tougher than they usually are after the ab cramping but still quite easy. Workout was done quick enough that I still had to wait for my dinner to finish cooking so put stuff away and stretched before eating pot roast. Iced knees before bed.