Comments: I
really didn’t want to put up this training session. I stayed in bed from 5:50PM
to 9:30AM and I didn’t want to get out of bed. This training sucked and I’ve
got a new injury from me being tired and lazy. Have my one arm in a makeshift
sling made of towels and a heating pad. I know better than to make decisions when
I feel like this but right now I just want to quit. Drive out to Lancaster was
pretty smooth. Knees were aching so bike didn’t feel so great. Calf work was
super easy but my left calf felt like it was cramping. Box touches felt good.
Bird dogs felt good, too. Band rows and modified push-ups were supersetted as
per usual. Used a different setup so that I was close to both stations. Biceps
stretch felt good. Sandbag toss again. The toss tower is fixed so it was time
to try out doing the medley. Took a bit longer to get ready as my knees were
sore. Thank fully setup takes a lot less when you don’t have to build the
equipment the same day. This didn’t go well. Plan was contest medley three
times. 30lbs was no problem but going for the 40lbs right after was not easy.
This thing is way less forgiving than the makeshift band setup as it will slam
that bag back down if it doesn’t clear it. I didn’t want to count that first
set so I restarted. Realized that I can toss that 30lbs really good from just
about anywhere, I need to get closer for the 40lbs now, especially after doing
a toss beforehand. 50lbs was not even close. I gave to two goo attempts before
I gave up. 60 seconds is a lot of time for this event it seems as I have enough
time to catch my breath and give five tosses if needed. Seeing as how 50lbs
wasn’t happening, I figured I’d get through 30lbs and 40lbs and just give 50lbs
my best effort. Luck wasn’t on my side as I missed the 40lbs again on the next
set. Rather than stop like I did the first attempt, I figured I’d treat this as
if I missed in the show and try to adapt and keep going. Didn’t go well as I
missed the second try and it came back down. I stupidly didn’t get out of the
way and tried to catch it with my body. Felt my left shoulder “click/pop” so
that wasn’t good. I was in workout mode so just a dull ache and as long as I
kept moving, the pain wouldn’t come too quickly. Got the 40lbs over after cursing
myself out in my head and gave a halfhearted attempt at 50lbs. Set things up
again and my toss was off for 30lbs and I missed it from being too far out.
Needed a mulligan. No miss this time on the 30lbs or 40lbs but 50lbs was not
happening. I figured I’d try one more to get the 30lbs and 40lbs over with no
misses. Didn’t work out for me. I missed the 40lbs but with how it fell, I didn’t
realize I had missed until reviewing the video later. Log after that. Plan was
to work up to a top single. Do the pauses and holds up to 80% of what I thought
I could do and then regular after that. 20lbs jumps. Push pressing so not much
issue for the shoulders and I figured I’d stop if it was painful. It wasn’t so
it was on. Things felt ok, lockout just felt slow today. I didn’t think I’d
miss anything under 300lbs though. Couldn’t get 286.5lbs to get past the point
where I can grind out a lift. It shouldn’t even be a lift that I have to grind.
Just looked at it with disgust. I laid down on the one bench and contemplated
what I was even doing. All motivation left my body and I felt every ache. It
wasn’t even 3:00PM but I was feeling drowsy. No good would come of pushing
through. In full depression mode. I used the TENS unit on my shoulder before
driving home so that it wouldn’t just get painful while driving. Home and
stayed up a few more hours before going to bed really early and drinking a
weight gain shake as my dinner.
Comments: Have to keep the momentum going. Progress. Stagnation leads to entropy.
You can stop when you die. I see much younger athletes, just starting things
and already showing promise and strength. I’m happy for them but it also makes
me realize I got to keep moving. Can’t be satisfied with where I am. I feel
that I sometimes get in a place where I’m confident in my abilities and assume
that someone behind me isn’t going to catch up. Those are definitely wake up
calls. Got to keep on moving. Upright bike again for the warm-up. I felt like I
was working but HR only got up to 120bpm. Calf raises felt good. Not as tight
as the last session. Box touches were decent. Bird dogs were ok too. Another
good session of those during the week. Felt some fatigue in the lower back. Thick
bar pulls to lead off the lifting again. 13” pulls for this week. Plan for
today was reps with 85% which comes out to 532lbs. So meant I could put a 25lbs
plate on the empty setup and do plate jumps. Knees were really achy today so I
elected to just do singles with the plate jumps to warm-up. Adding equipment
each set. Getting better at breathing in this thing for extended periods of
time. I’ve been anxious about my hamstrings as they have felt tight and sore
but that could just mean my hamstrings are getting stronger and are actually
doing work now. Rep set was good but not great. The straps weren’t staying as
secure as I’d like. I thought it was just an issue with the weight last week
but it might be something more since this was a good bit under that. I may need
to chalk up my wrists and hands next time possibly. I shouldn’t have this issue
on the actual thick bar as that has knurling on it. No missed reps again. Head
felt like it was going to pop on that last one with the grind. Took a bit of a
breather getting out of the suit and putting the weights away before heading upstairs
to start the machine work. Leg extensions with pauses/holds at the top. This
was adjusted a bit to add more sets with smaller jumps and less reps to
hopefully not have my knees ache as much on the top set. Might have done the
trick. 10lbs more and it felt easier than it did last week. Leg curls up next.
Goal is the same weights and aim for more reps that top set (same as everything
else I’ve maxed out). I was having issues getting the setup to feel right (even
too far back to too far forward) and ended up doing an extra 4-5 reps before
getting things right and then doing my set. Ended up kind of breath-pausing the
last few to get my reps in. Downstairs for one legged leg presses. Same warm-up
set to start and then the usual 50lbs jumps for low reps. My knees were really
aching today on these. The top set weight felt crushingly heavy. Like, I might
be able to unrack the weight once heavy. Somehow got more reps than last week
with this increased weight. Upstairs again for the thigh machines. Plan was 1
extra rep and I accomplished that. Difficult but not impossible. Felt the muscle
working hard on these. I’ve either matched or beaten my previous regular style
reps on both. Seated calf raises after that. 10lbs more than last week but not
the exact same work up sets. Plate jumps up to five plates. Then add 5lbs to
that and do the max reps and partials. With how tough 220lbs had felt last
week, I was having my doubts today. But calves felt strong today. Had no
problem getting five reps on each work up set and got twice as many reps on the
top set compared to last week. Partials are still weird trying to do them in
the upper range but I at least got them into double digits this time. Hanging
leg raises up next. Having done 60 last week, I figured it was best to just do
what I can and if I felt good, just do one more rep. So that’s what I did and
got to 61 reps. Back extensions next. Felt good. Getting that old feeling in
the glutes and hamstrings on these on that top set. That burning from doing
lots of reps with decent weight. Limited to 20 reps this time. My best is 22
reps so I’m sure I’ll beat that when I’m let loose. Then it was back upstairs
for rotary style hip glute machine to end the session. Getting real sick and
tired of people getting the add-on weights lost in the cable towers. At least
it was in a different location this time. I was dragging by this point. Just
wanted to go home. I mean, haven’t I done enough. Apparently not. Really burns
after 25 reps with this kind of weight on this. Would be way easier if it didn’t
catch on the side and have that friction but it wouldn’t be as challenging. One
extra rep here too. Late so recovery burritos it was for dinner. Home to
stretch and do some recovery stuff too.
Superset:
Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15
Biceps
Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
80x15
130x5
180x5
230x5
280x14
PR+10lbs & 1 rep
Cybex Eagle
NX Rows
100x5
150x5
200x5
250x5
300x17
Precor Pec Flyes
120x10
185x10
245x24 PR+2
reps
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x5
BW+75x5
BW+100x13
PR+2 reps
One Arm
Dumbbell Rows (supported)
50x5/5
80x5/5
110x5/5
140x5/5
170x9/9
Precor
Converging Shoulder Presses
85x5
125x5
165x23
PR+10lbs
Planks
BW+25x60
Seconds
Side Planks
BWx20/20
Seconds
BWx20/20
Seconds
Stretching
Comments: One two punch of massage and chiro seems to be helping. I’m trying to
see if the every other week for chiro and once a month or so for the massage is
enough. I’d hate to go for more frequency as that leaves me less flexibility
with days off if necessary. Got a walk in on Monday and Sunday. It’s gotten
warm. Already up to 80 degrees some days. I may need more fluids for training. Some joint aches. Right shoulder a little achy
too. AMT to start off the session. 150bpm highest reading. Felt good here. Calf
work was ok. Felt ok but calves were really tight. Box touches felt good. Still
watching the hamstrings as they feel tight. Some slight aches in the lower back.
Bird dogs were good. Similar to how last week’s felt. Band rows and modified
push-ups were supersetted and for two sets. Both felt good and easy. Biceps
stretch felt good. Rep day for the upper body here again. I knew to expect
stuff to be somewhat down in reps with how last week went as hitting that point
where stuff is no longer light. Pulldowns to start things off work up sets felt
pretty good. Big jumps. Muscles moved in my right arm on the first set. Not
sure what that was about but everything felt fine. Top set for max reps was
tough. I’ve essentially reached bodyweight for these so lot of pull. Feeling my
hamstrings tense up trying to keep me down. Reps still down a good bit but I
was at least able to add a rep. So that is at least something. Upstairs for machine rows. With how heavy
stuff is for this, added another work up set. Doing 50lbs jumps like pulldowns.
This is pretty much the entire stack as I can only go up 5lbs more from what I
can see. Having to brace myself and break the weight off the stack and then
row. Feeling heavy. Still getting a good amount of reps. Someone joked that I
needed to add chains to make it heavy enough for me. Next up was pec flyes. Again,
max reps. Same sets and reps to work up to the top set. I remembered how hard
these felt last time and goal was 1-2 more reps. I matched my reps last week. I
didn’t remember exactly how many I did but I thought it was 23 and I had to do
24 to beat the reps. This was hard. Turns out it was only 22 reps I had to beat
so added two reps here. Back downstairs for paused push-ups. Same protocol as
last week, warm-up for 10 and then sets of five taking 25lbs jumps up to
100lbs. These felt pretty good today. Only issue was that the 100lbs plate was
sliding. I had to try and keep adjusting it so that it didn’t go down on my
back, making it easier. I had to adjust twice. Managed to get a baker’s dozen.
Getting close to matching my reps with the lighter weights. One arm rowing
after that. These have gone from easy rep stuff to legit heavy pretty quick
these past three workouts. Regular dumbbells for the first three sets and then
the plateloadable one for the last two. I really want to keep using the 10lbs
plates to keep the ROM the same for this training so pushing the limits on
these. 170lbs barely fit. I had to use the clamps and put straps on the lip to
make them fit securely. Right side is lagging on these as I was able to easily
match the reps on the left side. This is the most I’ve done without straps and
the most I’ve done on these since my 2016 injury with or without straps. This
is a heavy dumbbell when I put it down haha. Shoulder presses upstairs to
finish off the weights for the day. 10lbs more and away we go. My right
shoulder being slightly achy was a little disconcerting but no issues. I felt I
was going to be stopped at like 12 reps but I was able to power through and
match last week’s reps Core stuff to finish up the night. These felt pretty
easy tonight on my abs but my shoulders were still on fire from the shoulder
pressing and push-ups. Home to stretch, recover and eat tacos. Because that is
what I do it seems.
Superset:
Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15
Biceps
Stretches
20 Seconds
20 Seconds
Sandbag Tosses (attempting over 15’6”) (20’ away)
No Run Up
30x1 (over)
40x1 (over)
With Run Up
50x1 (hit)
50x1 (hit)
50x1 (hit)
50x1 (hit)
50x1 (miss)
50x1 (hit)
50x1 (miss)
50x1 (miss)
50x1 (bad)
50x1 (hit)
Log Clean
and Push Presses (2 stage 2 second pauses)
(Miscellaneous Log 12”)
90x5
120x3
150x2
(Beast Metals Log 13”)
181.5x2
211.5x1
241.5x1
271.5x2
271.5x2
271.5x2
Yoke (with
drops)
300x60’
(drop at 30’) in 9.77 seconds
400x60’
(drop at 30’) in 10.29 seconds
500x60’
(drop at 30’) in 11.62 seconds
550x20’ (drop
at 30’) in 12.15 seconds
600x20’ in
4.04 seconds
650x20’ in
4.52 seconds
700x20’ in 4.79
seconds
750x20’ in
5.57 seconds
775x120’
(drop at 60’, on turf) in 47.22 seconds
Sandbag Rows
150x10
Sandbag Carry/Sled Drag Medleys (turf)
200x100’/235x100’
in 49.78 Seconds
250x100’/335x100’
in 53.98 Seconds
306x100’/435x100’
in 71.56 Seconds
Stretching
Comments: Another
event training day. At this point, it’s not safe to just say workout or session
as with how the past few trainings on the weekends have been, it’s been almost
a 9-5. I had been distracted Friday. So much so that I missed the exit I needed
to take for my deep tissue massage. Definitely needed that as it helped get the
spasms down in my back and had my hips not be locked up. The weather for
Saturday was not looking good. Depends on when I checked as some days it was just
overcast and others it said thunder storms all day. It ended up being neither.
Just humid and muggy. Drive was nice out to Lancaster. Really wish gas didn’t
keep going up each week it seems. Good crowd of people when I got there but
like half of them left by the time I got finished with my warm-ups. Bike felt
good. Calf work was super easy. Box touches felt good. Bird dogs felt really
good, especially considering how my back was feeling. Band rows and modified
push-ups were supersetted as per usual. Biceps stretch felt good but didn’t
feel like I needed to do it today. Everything felt good. Sandbag toss again.
Plan was ten good tosses with the 50lbs bag taking 2 minute rests like last
time. The toss tower was not fixed yet so that meant I had to rebuild the monstrosity
from last week. Didn’t take as long this time and I made it more stable at the
top so that it wasn’t “bending inward” on the PVC side. I had brought plastic
grocery bags to wrap the sandbags in if it was raining. I feel I need to keep
the practice up on these with 50lbs. I had to move the setup out quite a bit so
to avoid the puddles and have it in a spot so that I could get a side view for
videoing purposes. It was suggested I don’t just go for the catapult approach
with this but try and upright row to get more height and less of an arc. Had to
try that out to make sure it wouldn’t wreck my upper back and rotator cuff. After
making sure doing that at like 50% wasn’t going to dislocate my shoulders, I
wanted to try it on the setup. I was lacking in confidence after last week not
being able to clear this height so I wanted to make sure I was able to do it
with the lighter bags. No run up for these, just plant myself and go. 30lbs
cleared it by several feet and 40lbs by a foot at least. So it can be done. It
was really humid today. The sky was thirsty too as the puddles on the concrete
evaporated while I was setting things up and doing the tosses. Rests were to be
2 minutes but I took a little longer. Reason being was that I had to setup the
camera in the parking lot so I had to go down steps to turn it off and then
retrieve the bag, mark off the rep on my sheet and turn the camera back on for
the next toss. My rest was walking around to do these things. This didn’t allow
me time to review the video so I had to go by feel. First toss was my best as
it was the closest to clearing it. Started off well but I got tired in the last
half and started missing the band crossbar. Worst toss was the penultimate one.
It was iffy and I figured it wasn’t that bad in the moment to merit a redo but
after watching it, I probably should’ve. The last one made up for it I think as
that was my second best one. After that was done, I wanted to make sure that I
wasn’t imagining that it was higher than it looked. Turns out I would be
terrible contractor as it ended up being 15’6” so half a foot higher than it
was supposed to be. That at least makes me feel a little better. However, the
taped section on the PVC is 15” from the top so really maybe only my two best
would event clear 15’. I guess we will see next week when I have either the
refurbished toss tower or I setup this one up correctly next time. Log after
that. Pauses and holds for everything again. This had me nervous. 256.5lbs last
week was hard and I was adding 15lbs to it for my sets. Increasing the rest a
minute and dropping two sets same as last time but that didn’t make me feel any
better. Just had to tell myself not to mess up the breathing this time. I was
feeling pretty good physically. It was by this point in the workout I noticed
my knees weren’t aching so massage helped I think. Last warm-up didn’t feel
terrible but it wasn’t snappy enough to make me think 30lbs more was going to
be good time. Reps felt good and I think I got better each set. So a little disappointed
I only had three doubles haha. Hopefully this work pays off switching back to
regular style. Yoke after that. Kind of the same thing as last week but working
up to heavier top weight. Short distance stuff on the concrete floor. I knew
this wasn’t going to be a good time despite getting the massage done as my
hamstrings felt tight doing empty runs. I had already done a fair amount of
moving the empty yoke around today with setting up the toss tower and tearing
it down. The moment I knew this was a bad day was getting under the 300lbs to
start off the sets and my knees were aching. So much so that I cursed out loud
about it haha. I was doing better (after reviewing videos) then last week as
far as speed on my working up sets. Not my best by far but I was faster on most
sets compared to last yoke session. Set things up, sweat a lot and then go for
a short burst. 750lbs felt heavy as anything. I was do add 25lbs more a do show
run. These weight just felt heavy on my shins today. Setting things up gave me
a little breather for this last set. I definitely needed to have someone here
for this run as this was going to be soul crushing. My left leg felt like it
was going to buckle after a few steps. This was slow. I know I said that about
last session’s yoke but that was a speed run compared to this. Just over 47
seconds to finish. This is the most weight I’ve done for this distance. I’m
really hoping that this is from me doing all the machine work in the gym for my
lower body as the last time I was doing yoke with longer distance turn and drop,
I believe this stuff was nonexistent. Machine stuff has been relatively new in
the scheme of things from dealing with the reinjury in December. I can only hope to improve on this next time
for my last yoke session this cycle and then hope I peak for the show. Last
item was medley work as has been the case. This is going to be the last week it
is done with just 100’ runs for both. Warmed up with sandbag rows. I did them
load style grip as I wanted to see how that felt. I’m figuring out the best
plan of approach for the medley. I’m just going to have to see how the sandbags
use are the day of but from training, I think the bear hug is fast enough for
the first bag and then load style for the second bag. I’m going to try and
train both as I go in this training cycle. Rows felt a little tough, more because
of how the sandbag kept warping on the drop. I was really dragging by this
point. But I couldn’t eat anything as I knew doing so may cause me to puke
during the medley. Sandbag part for the first run was good. I was worried that
I’d see a bit slow down due to the yoke like two weeks ago. The sled drag is
where that reared its ugly head. I guess I didn’t take enough rest to recover.
That last run of yoke really was a slow burn. I was out of breath on what was
supposed to be my light run of the day. I didn’t have that issue on the next
set with more weight. I was a little over 2 seconds slower than last week here
with 20lbs more on the sled. Last run was the stupid dense heavy bag with the
sled having 4 hundos on it. There just doesn’t seem to be a good way to do the
bear hug style on the this bag and seeing my friend/training partner do this
earlier (and he’s way better as the bear hug style moving quick) seeing him
struggle (granted he did 16 reps with comp weight on deadlift so a bit toasty)
made me think that the side drop and load grip would be more efficient for me.
Still slow but I had better clearance on my legs once I got moving. Sled
actually felt good for this weight. Only problem was the last 5yds or so and
having to tug row it twice to finish getting stuck on the rubber matting.
Almost a full second faster. This was a long ass day. Just like last weekend,
essentially leaving at 10:00AM and getting back before 7:00PM. And this time
without stretching as that would make it later. Did that when I got home while
I cooked up dinner. Five more weeks.
Comments: On the mend I think from whatever issue caused this flare up in the
symptoms but it is taking its sweet time. Or I’m just getting used to it and my
body is ignoring things. Always got those thoughts when something doesn’t just
go away right away. As luck would have it, I had booked a deep tissue massage
for tomorrow and I got chiro on Monday so hopefully that will help put it to
bed. Anyways, workout time. Upright bike again for the warm-up. Knees less
achy, like last session. Maybe these compression socks are a thing I should be
using. I think I figured out that only some bikes give a workout summary. 135bpm
was what I ended up with for the high point. Calf raises felt good. There was
too much activity upstairs so I went downstairs for the box touches and they
were good. Bird dogs were ok too. Another good session of those during the week.
Thick bar pulls to lead off the lifting again. 16” pulls for singles this time.
Going to be alternating these heights until the show. Today the goal was a top
single that would hopefully be in excess of my best pull from 13”. Overload as
well as get a weight to base the percentages for the other weeks. I really
wanted 300kgs for the pull. It would mean starting with the empty setup and
just doing plate jumps. It would also be above contest weight by a smidge. I
really wanted that to be possible. Hamstrings have been tight and I didn’t like
having that misload two weeks ago for 13” pulls. Like last week, suit on tight
from the start once I put it on. It wasn’t set all the way on that first set as
it was pinching a nerve on the left side of my neck. I’ve had that before
sometimes with the suit. Got it better on the next set so it wasn’t an issue.
This bar is uneven. It’s off center slightly and the middle section is not
secured so even that moves. I was having some issues with that over 400lbs. I
think I’m centered but I’m not. I knew 300kgs was something I could do.
Watching YouTube video of Benedikt Magnússon’s recent deadlift session got me
in the right frame of mind. My hands adjusted a bit on the lift from the false
grip so it wasn’t as secured as I’d like. Lockout was good and strong but I had
to kind of drop it out in front of me so as not to hit my shins. Pleased with
getting that lift. Keeping to my no miss promise. Leg extensions with
pauses/holds at the top. Finally at 200lbs on these. Didn’t feel so bad at the
start. A little achy but it just felt heavy really. Then I got a bit more
warmed up. Reps were down a bit here but to be expected I guess. Leg curls
afterwards. Using the stack for the top set. I remembered these were hard last
time. Reps on deadlift probably didn’t help. I forgot to write down what I did
and assumed I had done 25 last time so aimed for 26. That ended up being what I
got. But turns out I had only done 22 last week so gains. Downstairs for one
legged leg presses. My warm-up set was a tad heavier this time so this way I
just had to worry about 50lbs jumps. The pressure I was feeling on the left
side this time wasn’t present. I’ve definitely gotten to the point where reps
are going to drop here. I really wanted 30 reps but my left leg couldn’t finish
that last rep to lockout so had to have the other leg jump in to save me. Felt
tough on the other side but I felt good for more. Back upstairs for the thigh
mastering. A little hesitant to go hard on these as the piriformis muscles had
been agitated since yesterday. The soft tissue work yesterday helped and these
didn’t bother them. Inner thigh was up a good few reps. Probably should’ve
stopped at 29 for the outer thigh but I was so close to 30. Just going to make
it tougher next week I know. Seated calf raises downstairs following the usual
plate jump work up sets followed by a heavy work set. 10lbs more than last
week. At this point, anything over 135lbs added to this are heavy work sets.
Trying to get the ROM up on these as the weight increases. It was very tough to
get the minimum reps and barely got four on the top set. Partials changed to
trying to be the top end so I put the stopper on and tried to get what I could
before they went too low and hit it. Way harder than the bottom/mid-range ones.
Hanging leg raises up next. I felt good on these and rather than just get two
extra reps, I just went for 60 reps. To think I was struggling to get 40 of
these weeks ago. Back extensions next. Switching to the 50lbs and 100lbs plates
for this session. Felt good and strong here. I feel ready to beat my PRs on
this for reps soon but continue to build as is the plan. Then it was back
upstairs for rotary style hip glute machine to end the session. Again, some
idiot got the one add-on weight lost in the cable tower and I had to do the
thing again to get it. It was agonizing to get that extra rep on these. Home to
stretch, eat leftovers and recover. Glad tomorrow is Friday and then deep
tissue massage and sleep.
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
70x15
120x5
170x5
220x5
270x13
Cybex Eagle NX Rows
140x5
190x5
240x5
290x18
Precor Pec Flyes
120x10
185x10
245x22
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x5
BW+75x5
BW+100x11
One Arm Dumbbell Rows (supported)
70x5/5
100x5/5
130x5/5
160x10/10
Precor Converging Shoulder Presses
95x5
125x5
155x23
Planks
BW+25x60 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Went for a walk the past two days and that was relaxing. Still got
issues with my back spasms that but they finally seem to be lessening. Body
aches just seem to be traveling around my body. The wandering pains so to
speak. I was thinking that with two days off, I’d be well and good for today.
AMT to start off the session. 151bpm highest reading. Felt good here. Calf work
was ok. Felt easy but right calf was really tight. Box touches felt good. Still
watching the hamstrings as they feel tight. Bird dogs were good. One of the
better feeling sessions with them during the work week. Band rows and modified
push-ups were supersetted and for two sets. Both felt good and easy. Biceps
stretch felt good. Workout with the weights next up. You know the drill for
this day by now. Reps on reps on reps. Pulldowns to start things off work up
sets felt pretty good. Bigger jumps today. I think I’ve finally hit that wall
of diminishing returns as the working set weight felt damn heavy. Like 30lbs
more or so. I really struggled to get double digits today. I guess the log work
from Saturday with the supports did a number on my upper back. Could also be
that I’m getting closer to my own bodyweight. I was expecting to lose some reps
but not that many. Upstairs for machine rows. Seeing how my reps were down on
pulldowns, I was prepared for this to be difficult today. Very cautious
breaking the weight off the stack before going for the reps. This was feeling
heavy today but I at least got closer to 20 reps then I did with the pulldowns.
So a little better but I could tell that my body was still beat. Next up was
pec flyes. As having reached the stack max, the sets were the same and the plan
was to try and get more reps with the full stack on the last set. I felt this
was a bit harder today than it was last week. Usually the first two sets aren’t
reflective of how I do on that max rep set but they were today. It was a
struggle to match my reps from last week. Ugh. Back downstairs for paused
push-ups. These are nice. Getting better at recovering from the pec flyes for
the first warm-up set. 25lbs jumps in weight up to the set with 100lbs plate on
my upper back. Those work up sets felt pretty good. The 100lbs plate is
definitely harder to control on my back with my shoulder blades. Tried to get a
dozen reps but not today. I wanted at minimum ten so I got that at least. One
arm rowing after that. These are not easy anymore working up. Three of the sets
are now weights that had been the top set during this cycle for my reps. I was
feeling a little off with the first two sets but that might just be from the
thicker handles and the fact the dumbbell is fixed compared to when I use
anything over 120lbs on the plateloadable handles as 130lbs felt good and I
felt that I’d do ok with 160lbs. I think that might be the limit on the this
handle while keeping it as 10lbs plates. This appears to be the most weight I’ve
attempted on this with no straps ever. This felt heavy on my body but not my
hands for my right side. Felt much easier on the left side. It appears that I
forgot to mention shoulder press last week. Oops. It had been good. I’m happy
reps are staying up with these for the moment. My triceps and shoulders were
tired by this point. The way this machine arcs I feel it in my pecs too at the
bottom. I was prepared to get like 10 reps less but that was not the case and
got a hard fought 23 reps. Good stuff. Core stuff to finish up the night. These
felt pretty easy tonight. Not needing much effort on the plank hold with the
25lbs plate. Side planks more of an afterthought. Not the usual strain so that’s
something. Home to stretch, recover and eat tacos.
I’m a little taller than 6′6″ and I really like to lift weights. I’m a competitor in amateur strongman contests. My hope is to become a competitive professional strongman. Currently I'm training for Northeast Regionals in Monaca, PA on 6/1/2024. I’m not a major competitor yet and I have a long way to go but I’m having fun.
