Band Scapular Retractions
33 Minutes of Stretching
A merciful drop in volume on log work for this session. Three singles
with the option for a fourth if I felt froggy. I didn’t feel froggy.
Last warm-up single my left knee gave me a jolt so I wasn’t sure how
good lower body drive was going to be for the working singles. I hit the
planned weights but they weren’t easy. First one felt heavy on the
chest but it went up well enough. Second was not so bad on the chest but
definitely a lot tougher on the lockout. Last single was not so good. I
was breathing heavy in anticipation, even though this should be a
weight I can get when I’m good most days. The weight felt heavy and I
ended up pushing the log forward and bending back. Thankfully, the
triceps and shoulders were strong enough to correct and finish the lift
but it was a brutal effort. Not going to try anything heavier than that
today. Circus dumbbell after the log. I did another warm-up single with
heavier weight than just the empty bell to make sure I was ready for the
working sets. Biceps are tight and sore and I know I’m short changing
their involvement in the lift to try and minimize the strain. Two hands
on the handle to start the clean and then switching to one and having
the non-lifting hand go outside and “slap” the bell up the rest of the
way to the shoulder. Seems to work for now. Not much difference from
last week difficulty wise but much like the last single of log press,
the excitement/anxiety is palpable and can be hard to tame. Unknown
territory for me on these. The down set with one less rep from last week
was way easier. Dips continue to be a struggle. I’m a ball of aches and
just time under tension with this kind of weight haha. Band pull-aparts
as active rest again before back to some more heavy pressing. Had
memory to record the lockouts this session. I started out heavier than I
planned for the warm-ups but it was too late and I just went with it.
This was tough. When I started, I thought I was going to get no reps.
Position of the log is crucial. On the second set, the first two reps
were perfect but I rolled the log back too far on the last one and I had
to readjust which led to a max effort grind. I was very surprised I got
more than a double on the last set with how much I felt I was expending
on those misgrooved lockouts. Scapular band work to finish off the
night again. Not easy but not hard. It was biting into my hands quite a
bit. Just got to keep them healthy for the other stuff this week.
I’m a little taller than 6′7″ and I really like to lift weights. I’m a
competitor in amature strongman contests. Right now, I'm training for the Beast of the Bluegrass in Lexington, KY on April 28, 2018. My hope is to become a competitive
professional strongman. I’m not a major competitor yet and I have a long way to go but I’m having fun.