Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Push-ups
BWx15
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
Axle Clean and Jerks (one clean)
88x1
108x1
128x1
148x1
168x1
188x1
208x1
228x1
248x9
Pulldowns
70x10
140x10
170x10
200x10
230x10
260x10
Incline Dumbbell Bench Presses
20’sx10
40’sx10
60’sx10
80’sx10
100’sx10
Stretching
Comments: Work has been kicking my butt the past two weeks. Not sure if it’s going to get any better. With knowing that I’m to have no breaks until the Arnold as far as deviations I’ve schedule deep tissue massages every five weeks. Really needed one after the past week and with how sore my forearms and biceps were last time I did stone of steel, it was going to be needed. I think the workout would’ve been a lot more uncomfortable if I didn’t have the massage to be honest. Warmed up on the exercise bike as per usual. 148bpm highest reading this time. One of my better distances. Again, using the pacer to keep “someone” on my tail. Calves were tight and stiff feeling. Definitely tired. Goblet squats were ok. Felt like my knees would ache but they didn’t really. Knees were a little stiff at the start on the RDLs. But felt ok by the end. Band rows and push-ups felt good. Plank was easy, not much to say here. More of a strain to increase my blood pressure for a little exercise haha. Then the biceps stretches. Felt ok here too. Hip swings after that. Weight time. Axle has come around yet again. I adjusted the working max to 10lbs more to have it be more in line with my log press. I haven’t done much axle work since I got back to training from the injury but it had always been ahead of my log press. This workout, singles again with the 20lbs jumps but then repping out at the top weight for the day. There was definitely soreness in my arms but a lot less than last time. It hurt to hold the axle last time. Knee not so achy this time. Cleans felt better too. Getting it higher on the sternum. Trying to make every clean precision made. I was adding support stuff gradual. It was then I realized I forgot one of my wrist wraps. Last time I forgot both, this time just one. I keep taking them out of my bag to make it lighter on the days I’m not pressing. Need to stop that I guess as it could be a problem eventually. First few reps felt good but my rack position was just not there today. My shoulder girdle was getting exhausted holding the weight. First eight reps seemed easy but I got out of a groove on number nine and it was a fight to lock it out. I went for broke on the number ten and just couldn’t catch it and balance it that deep a split jerk. Looking back through my notes, I’ve never done more than eight reps on a jerk or push press with a clean before or jerks for more than eight besides the bar. So not something I’m quite used to yet. Needs to improve and I expect it to with how this felt compared to 225lbs last time. After that it was back reps and benching reps. Pulldowns for sets of 10 up to a 10rm or so. I had the option of 3-5 sets. I figured that I needed more reps and sets for the off season work. Right biceps was feeling a little beat from the axle stuff. Did my best to just engage the pulls with my upper back. Continuing to build as I added 10lbs to my best so far on this stack for ten and since coming back from injury. It’s strange to feel my back muscles on these exercises now. Incline dumbbell after that. Same thing with ten reps and choice of sets. Do the sets while the going is good. 20lbs jumps on the plateloaded handles. No issues with shouldering the dumbbells this time. Probably a little tougher than needed to be with lacking my wrist wraps. But maybe it’s good to not use them so often to build tendons, bones, support, etc;. 100lbs got a little wonky on a rep or two and I had to slow my tempo down and control that last rep. Both pulldowns and incline press felt I had more reps in the tank. Both are improvements on my post injury bests but still a bit off my all-time bests. However, these are definitely with better form so it will be nice to eventually beat my all-time bests with this improved control in the future. Home to stretch, eat and recovery. Put ice packs on my arms again because.
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