5 Minutes Expresso Interactive
Upright Exercise Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled Push-ups
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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)
77x1
97x1
117x1
137x1
157x1
177x1
197x1
217x1
237x1
257x1
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)
77x1
97x1
117x1
137x1
157x1
177x1
197x1
217x1
237x1
257x1
277x1
297x1
275x6
Pulldowns
150x10
240x5
270x5
300x5
330x5
12” Log Incline Bench Presses
90x10
140x8
180x8
230x8
270x2
250x8
Seated Overhead Dumbbell Triceps Extensions
35x15
55x12
75x10
Stretching
Comments: This training cycle is feeling like forever with how long it has been. Starting to get back to a more normal sleep schedule I guess. While it is colder and dryer out, those conditions make the walks I take much more invigorating and relaxing. But I wasn’t super looking forward to training. Warmed up on the exercise bike as per usual. 161bpm highest reading this time. Seems high. I tried something different having the pacer set at about my normal speed and trying to keep it so I have it on my heels the entire time. Not sure if that really did anything different than before. Joints in my ankles and knees ached. Not as bad as they have been but a bit different from the no issues I had on Saturday. Band rows felt good. Modified pushups were fine. Getting back to what I want them to be like. Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here. Weights followed. Axle again with the 20lbs jumps singles. This time with the aim being 90% of the projected max from the rack. Both log and axle have been based off of that rather than my clean and press. Again, paranoid about this movement. My arms always feel sore doing this after stone of steel. I felt last time I wasn’t getting it up high enough on my sternum. I think some of that had to do with the amount of work I did with the stone of steel without grip assistance. Clean needs a lot of work I think as I feel like I was better at this before the back issue. But I may have been inadvertently using my belt to clean on those heavier lifts. But the clean will definitely need work if this becomes a lift that needs my focus. No really problems with the overhead portion. 277lbs I felt that I had it too low on my first pull which meant I had to get under the bar more on the flip to the shoulders. I wasn’t prepared for that as much as I should’ve. It also felt heavy on the clean. I had doubts that I could get 297lbs. Anxiety gave me indigestion and took a bit for that to calm down. I get that way when I know I’m pushing myself, or at least the limits of what I think I can do. I’ve done 23lbs more than this in competition. Hell, I’ve done a clean with 43lbs more than this. I feel I got it a little better than 277lbs as far as the first pull. I was a bit more prepared for the dip under this time. I thought I might miss the lift with how much effort it felt I put in to get it there and I didn’t think it was going as I went down for the dip to drive it up. But it went up ok. I feel like I could’ve tripled it if all went perfect. Weight off for the rep set. 5lbs more than last time. I didn’t do right last time and I wanted to make up for it. Clean was better. My jerk motion was a bit more stable this time with more a of a kickstand split. Second rep came down a little weird and almost pitched me forward but I was able to muscle it back and keep going. Fifth rep was tough and I figured it was a gamble going for the sixth. This time I caught it just right. I stopped there as it was getting more exhausting with the bar on my shoulders and I doubted I had another rep there. So a little redemption from last time. Hopefully the same will be there for log next week. Pulldowns after that. Reps dropped to fives. I figured that I’d do a warm-up set and then a big jump for working sets so that I could do 30lbs jumps up to 300lbs in three sets and if that felt like it wasn’t enough, try something after that. The jump from 150lbs to 240lbs was a bit rough but 270lbs felt like nothing after that. Feeling some traction in my spine with 300lbs. Still felt like I had reps in the tank. Weight seems fine if I can balance the added weights evenly. So I figured go for broke and put another 30lbs on it. Now I couldn’t get it to be as balanced as the other sets but it was close enough. This was going to be the most weight I’ve ever attempted on pulldowns. I actually have never tried over 300lbs so new territory. Not the best reps here. It was a bear to keep the weight from pulling me out of the leg stops. Hamstrings were bracing hard to keep me in haha. Big difference from 300lbs. So on to the next exercise. Incline log again. I initially thought of doing the same thing as last time but just add 10lbs so that the top set was 250lbs. But I felt good and figured why not do quarter-plate-quarter jumps and see if I can do 270lbs for some reps. Things seemed pretty good working up. I felt strong as 230lbs was just 10lbs less than what I did for my top set last time and that was without wrist wraps. 270lbs came up good off the rack but my right shoulder just didn’t like it. It didn’t want to stay in the non-hurting groove. I tried again but my right arm just kind of tucked in on me and it was a struggle to lock it out. I racked the weight at that point and thought what to do next. Shoulder was sore but not hurting. I figured I could take the weight down some and try to do a set of six reps or so. I was going to do 245lbs but at the moment before I went I thought screw it, I’m doing 250lbs. I had no problems keeping this weight in the right groove. Could feel my chest muscles working. If this exercise continues to show up, I’ll have to take it slow as far as trying to increase the weight I guess. I also wonder if it took away from log press the last mini cycle. Just thoughts. But I like this lift when it feels like it did on 230lbs and 250lbs. Finished up with seated dumbbell stuff. More sets but less reps. Just to get blood flowing. I went for the most reps for each set and did 20lbs jumps. I figured 10lbs more on the last set was good enough to not be too much. Home to stretch, recover and eat. Just hope the shoulder soreness isn’t anything and goes away with recovery work and rest.
297x1
275x6
Pulldowns
150x10
240x5
270x5
300x5
330x5
12” Log Incline Bench Presses
90x10
140x8
180x8
230x8
270x2
250x8
Seated Overhead Dumbbell Triceps Extensions
35x15
55x12
75x10
Stretching
Comments: This training cycle is feeling like forever with how long it has been. Starting to get back to a more normal sleep schedule I guess. While it is colder and dryer out, those conditions make the walks I take much more invigorating and relaxing. But I wasn’t super looking forward to training. Warmed up on the exercise bike as per usual. 161bpm highest reading this time. Seems high. I tried something different having the pacer set at about my normal speed and trying to keep it so I have it on my heels the entire time. Not sure if that really did anything different than before. Joints in my ankles and knees ached. Not as bad as they have been but a bit different from the no issues I had on Saturday. Band rows felt good. Modified pushups were fine. Getting back to what I want them to be like. Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here. Weights followed. Axle again with the 20lbs jumps singles. This time with the aim being 90% of the projected max from the rack. Both log and axle have been based off of that rather than my clean and press. Again, paranoid about this movement. My arms always feel sore doing this after stone of steel. I felt last time I wasn’t getting it up high enough on my sternum. I think some of that had to do with the amount of work I did with the stone of steel without grip assistance. Clean needs a lot of work I think as I feel like I was better at this before the back issue. But I may have been inadvertently using my belt to clean on those heavier lifts. But the clean will definitely need work if this becomes a lift that needs my focus. No really problems with the overhead portion. 277lbs I felt that I had it too low on my first pull which meant I had to get under the bar more on the flip to the shoulders. I wasn’t prepared for that as much as I should’ve. It also felt heavy on the clean. I had doubts that I could get 297lbs. Anxiety gave me indigestion and took a bit for that to calm down. I get that way when I know I’m pushing myself, or at least the limits of what I think I can do. I’ve done 23lbs more than this in competition. Hell, I’ve done a clean with 43lbs more than this. I feel I got it a little better than 277lbs as far as the first pull. I was a bit more prepared for the dip under this time. I thought I might miss the lift with how much effort it felt I put in to get it there and I didn’t think it was going as I went down for the dip to drive it up. But it went up ok. I feel like I could’ve tripled it if all went perfect. Weight off for the rep set. 5lbs more than last time. I didn’t do right last time and I wanted to make up for it. Clean was better. My jerk motion was a bit more stable this time with more a of a kickstand split. Second rep came down a little weird and almost pitched me forward but I was able to muscle it back and keep going. Fifth rep was tough and I figured it was a gamble going for the sixth. This time I caught it just right. I stopped there as it was getting more exhausting with the bar on my shoulders and I doubted I had another rep there. So a little redemption from last time. Hopefully the same will be there for log next week. Pulldowns after that. Reps dropped to fives. I figured that I’d do a warm-up set and then a big jump for working sets so that I could do 30lbs jumps up to 300lbs in three sets and if that felt like it wasn’t enough, try something after that. The jump from 150lbs to 240lbs was a bit rough but 270lbs felt like nothing after that. Feeling some traction in my spine with 300lbs. Still felt like I had reps in the tank. Weight seems fine if I can balance the added weights evenly. So I figured go for broke and put another 30lbs on it. Now I couldn’t get it to be as balanced as the other sets but it was close enough. This was going to be the most weight I’ve ever attempted on pulldowns. I actually have never tried over 300lbs so new territory. Not the best reps here. It was a bear to keep the weight from pulling me out of the leg stops. Hamstrings were bracing hard to keep me in haha. Big difference from 300lbs. So on to the next exercise. Incline log again. I initially thought of doing the same thing as last time but just add 10lbs so that the top set was 250lbs. But I felt good and figured why not do quarter-plate-quarter jumps and see if I can do 270lbs for some reps. Things seemed pretty good working up. I felt strong as 230lbs was just 10lbs less than what I did for my top set last time and that was without wrist wraps. 270lbs came up good off the rack but my right shoulder just didn’t like it. It didn’t want to stay in the non-hurting groove. I tried again but my right arm just kind of tucked in on me and it was a struggle to lock it out. I racked the weight at that point and thought what to do next. Shoulder was sore but not hurting. I figured I could take the weight down some and try to do a set of six reps or so. I was going to do 245lbs but at the moment before I went I thought screw it, I’m doing 250lbs. I had no problems keeping this weight in the right groove. Could feel my chest muscles working. If this exercise continues to show up, I’ll have to take it slow as far as trying to increase the weight I guess. I also wonder if it took away from log press the last mini cycle. Just thoughts. But I like this lift when it feels like it did on 230lbs and 250lbs. Finished up with seated dumbbell stuff. More sets but less reps. Just to get blood flowing. I went for the most reps for each set and did 20lbs jumps. I figured 10lbs more on the last set was good enough to not be too much. Home to stretch, recover and eat. Just hope the shoulder soreness isn’t anything and goes away with recovery work and rest.
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