May 10, 2023 – Week 9, Day 2

Iso Deadlifts Against Pins (straps, to 12.5”)/13” Axle Jack Stand Pulls w/ bands (straps, +26lbs/+79lbs)
135x1 second/120x2
135x1 second/210x2
135x1 second/300x2
185x3 seconds/390x2
185x3 seconds/390x2
185x3 seconds/390x2
185x3 seconds/390x2
185x3 seconds/390x2

Safety Squat Bar Squats
65x10
115x8
165x6
215x4
265x2
315x8
315x8

Band Assisted Nordic Curls (3 second eccentrics)
mmbx8
mmbx8

Dragonflies (5 second eccentrics)
bwx10
bwx10

Stretching
 
Comments: Just feel like I’m struggling to keep afloat with work and it is annoying. Try and just focus on what I can do and what I enjoy doing. The “light” week had some changes made. It has been banded axle pulls at contest height waving up in weight with a good bit of band tension. Still axle pulls against bands but not quite just that. So the plan appeared to be a contrast training protocol. First part being an isometric pull with about a third of my max deadlift and then about a minute rest and then pull two reps of axle pulls at contest height with band tension and then rest about 3 minutes before starting over again. I’ve done some contrast training before briefly many years ago (2016 I think) and that was doing box jumps or vertical jumps and then doing a deadlift or hatfield squat. While the work itself wasn’t going to take terrible long to do, the setup was. I’d need to test out band tensions (as I was to use less band tension than last cycle but not too much or too little) and figure out what I needed to anchor the band platform, weights to load up the axle with and what was needed to weigh down the rack outside for the isometric pulls. Also had to figure out setup to get the pulls just right. I’ve done the iso pulls before but to a higher pull height and a lot less weight (65lbs I think). I was to pull into below where the start was for the axle pulls so that also was a bit tricky. Involving wood planks and fat gripz to protect the bar but also to make the height right. I knew this was going to take a while to setup so I did it during my lunch break so that after work I could just get right into warming up for this stuff. So idea was 5 sets of this with 3 second isometric pull and then a double with about 60% of my 1rm on axle pull. Initially I was going to just warm up with the axle pulls against bands and then add in the iso pull. But I figured it made more sense to kind of warm that up to and not have it be such a shock. So I did 1 second pulls into the bar at not full intensity and alternating with the band pulls. The iso pulls felt better I think compared to how they went last time I did them. I believe they were on their own and were longer with shorter rest. Trying to pull harder each time. The axle pulls I guess I was expecting to feel relatively easy since this was 10lbs less than last time and the band tension was a good bit less. Nope, felt tough like that had been. Perhaps the iso pulls were fatiguing. I do feel like I got better as I went which is usually the case with multiple sets of low reps with a speed element. But I started to feel under the weather. It wasn’t particularly hot but I was feeling warm and started getting some post nasal drip irritation. Figuring stress related stuff as far as weakened immune system since I’m rarely around people. Allergies have been more brutal this week (I had to take some at night Monday because my eye was irritated). I waited a bit to see if I needed to take stuff but it became evident I’d need something to help me. As I was doing squats. And man, squats don’t lend to easy breathing. Plan was again to work up to 2x8 at a bit higher RPE. Still aiming for 5RIR or so. Which gets funny with squats. Before this, I was planning on doing 20lbs more since I was feeling like I had a ton left in the tank last week on the last set. Not so much with how I was feeling now. Ended up taking some nasal spray and plan was to take some Dayquil after that (when not doing exercise with so much abdominal pressure). I’m not sure if I’m to be doing these RPE things but RIR can vary depending on how serious I treat things. Like 215lbs can feel damn heavy and miserable but if I get excited I can make myself have +5RIR with 100lbs more. Even when not feeling great. These certainly weren’t as easy as the 295lbs was last week but still decent. Good to be feeling somewhat comfortable with higher reps with 315lbs on a squat. Trying to reframe these after hearing this was to maintain as well as build and that aim with more reps is to get in the mindset for viking press. Sometimes those little tweaks in thinking can lead to big changes. But I guess it is good that I’m feeling somewhat comfortable with squatting and deadlifting in the same session. Then it was the band assisted Nordic curls. Same plan as last time with 2x8-10 with 2-3ct eccentrics. I felt that the band assistance I was using was too much assistance to stay at it for 2x10 and work intent. I felt it was better to lower the band assistance and aim for the lower rep range. I was a little nervous about the hamstrings/calves but things were fine. Managed to get 2x8 with the 3 second eccentrics. Dragonflies to end the evening. Aim was to try and improve to 2x10 on these. Notes indicated doing these for another 2-4 weeks but after the workout update, I guess not. So probably a good thing I did push for 2x10 then as I did manage to get it. I wish I had dedicated to this setup earlier as it is much better. While it took forever to setup, tear down was actually pretty smooth with the built in rest needing to switch between stuff. Cooked up dinner and stretched before icing knees before bed. Hopefully I was feeling better the next day with a Dayquil assisted sleep. Usually that does the trick.