March 1, 2023 – Week 19, Day 2

Warm Up Circuit

Trap Bar Deadlifts w/ bands (15”, straps, +48lbs/+112lbs)
No Bands
150x2
Add Bands
170x2
260x2
350x2
440x2
440x2
440x2
440x2
440x2

Spanish Squats (0-1-0-3 tempo)
bwx10
bwx10
bwx10

Seated Band Hamstring Curls
lb’sx30
lb’sx30

Kettlebell Tibialis Anterior Raises (3 second holds)
36x10/10
36x10/10

Stretching
 
Comments: Still feeling a bit beat. Again, hopefully this pulling back will allow me to be recovered come show time. A mix of stress, hard work and weather. Hailing on Monday and in the 60s on Wednesday. This time of year is like this. A little bit of a hypochondriac with aches and pains at this point coupled with the pressure and stress. Tuesday I slept on my one hand and some of the fingers were numb for a little longer than expected. That kind of stupid thing. I’d feel a lot better if I didn’t have this hip thing pop up. Same with knees and wrist aching. As well as feeling like my spine has been gnawed on. Really needing to pull back but not to the point I become immobile. Means put in a lot of work this training peak. 19 weeks of it. I had thought about setting things up during lunch but thought better of it as this was going to be a shorter session. Warming up mobility stuff I did a higher rep set of bird dogs and then did the lat pulls for deadlift prep into stands. I like those. Plan here for the trap bar (last session with them for a while I hope) was to work up to 435-445lbs for 5x2 with the same bands as been using. No bands felt fine. First set with the bands was unexpected how hard those suckers pulled down. Definitely needing to pull back as these were feeling heavy and slow to me. The weight and pressure was feeling intense that first set. I was expecting things to be feeling quite light. But I guess I can’t really be expecting almost 500lbs to ever be feeling like speed work or light on the best days. I do feel I got a bit better at setting the expectation of how it would feel as I went. Just thankful that the rest of the workout was really light stuff. No real unilateral work for the legs this time around. Option for the next exercise was either Spanish squats or goblet squats. I felt that Spanish squats would be harder and use less load. More a bodyweight exercise that has different movement pattern. I’ve not had much success with them in the past. I think with my levers, these are really tough to stay upright in my torso for loading. I did relook these up. Part of it is the pulling factor on the knees with some traction forward but I recall having issues not just with the torso situation but knee tracking and being able to feel comfortable with the sit back. I didn’t move my squat rack away from the anchor point (it took a bit of trail and error to get the bands how I wanted them) as it allowed me to push into the base to keep from sliding forward. Just do these by feel. As far as feel, the first set felt ok, second set I was feeling more knee stress and last set was starting to get a quad pump. Based off the video, I tend to be too high on these. But I guess it is more a work in progress. Last set looked the best as far as depth and form though. Next was leg curls with bands. Both legs and much lower RPE. Plan here 2x20-30 reps. Light bands I felt would do the trick. Could tell the hamstrings were feeling a little beat. These felt a little tougher than I would’ve liked. But hard to gauge RPE at 5 or less since I’ve kind of gotten mixed information from previous using of RPE. Last thing for the evening was the kettlebell tib raises. 2x10 with the 3ct holds. I was planning to just use the same weight as last time but with the odd assemblage of weights I had left over from trap bar, I just took from there and ended up being a little bit heavier. Since my left tib is not as stronger as my right (opposite of my calves), I started on that side first. Put stuff away and stretched before eating a roast. Iced knees before bed.