For a while now Mondays had been the end of my weekend, but that has now changed. This is my first Monday which is actually my Thursday. It was odd working yesterday, and I frequently found myself thinking it was Saturday rather than Sunday. I am not used to working on a Sunday, but I will adapt.
1a. tempo squats-high bar, flat shoes, closer grip
45 lbs x 6, 95 x 6, 115 x 8, 135 x 6, 145 x 6, 145 x 6
My hand position when I squat usually has the outside of my hands touching the outer rings. Of course, I have often noticed that many powerlifters squat with their hands in much closer to their shoulders, so last week I started using a slightly closer hand position with my tempo squats and continued with that today. My hands were roughly a thumbs length from the inner edge of the knurling. The position certainly helps keep my elbows from flaring back, but it is also harder on the shoulders. So far the shoulders are doing okay.
The tempo squats were somewhat easier today compared to last week, although I did a few sets of single leg box step downs prior to last week’s squats. Today my coach let me do the squats before any single leg work. Maybe that made the difference or maybe I was just more familiar with the movement. Really, the breathing is the hardest part of the tempo squats. They were done with a 4 second eccentric, a 1 second pause, and a 2 second rise.
1b. incline bench press, grip about a thumbs length from inner knurling
45 lbs x 10, 65 x 8, 70 x 6, 70 x 6, 75 x 6, 75 x 5 + 1
The second set at 70 pounds was faster and easier than the first set at the same weight. That could be because my coach told me to blast through my sticking point as I was setting up for the set. Sometimes the little cues will help me. Sometimes they won’t. I ran into a positioning problem on the fifth rep of the final set. I had to rack the bar, take a couple seconds to regroup, and then finish the final rep.
2a. barbell split squats-high bar, same closer grip
75 lbs x 10 each, 85 x 10 each, 85 x 10 each
After the tempo squats, I had expected the single leg work to suck. These did not suck. Sure, I was breathing hard, dripping sweat, and shaking like jelly after each set, but the actual work wasn’t too difficult.
2b. hip thrusts with hip circle
with circle below knees x 30, with circle above knees x 30
2c. barbell rows-wider grip comparable to my bench press, trying to keep the elbows out
65 lbs x 12, 75 x 12, 75 x 10
with blue band x 7, with orange band x 7, with orange x 6
Dips are one of those things that always intimidate me a bit, because I imagine that they are too difficult for me to do. The set with the blue band was easy enough. As I was setting up for the second set and felt how little resistance there was with the orange band, I imagined that I would not be able to do many reps. That first set of orange band reps actually surprised me. It wasn’t super easy, but it wasn’t as tough as I had expected. The final set was tougher, but my entire body was mostly jelly by this point.
There is still lots of time ahead me, but I have begun to allow trickles of competition thoughts to seep through my protective barriers. My next competition is 4 months away minus a few days. But what took me by surprise was realizing that Nationals will be about 3.5 months following that! It’s still plenty of time, more time than I had between competitions last year. In fact, last year I did 3 competitions within a 3 month span! That was just a little crazy and definitely not ideal. This year is certainly moving at a different pace than the previous year, but I’m okay with it.