Mobility Prep
12” Log Clean and Strict Presses (1 clean)
90x5
110x3
130x2
150x2
170x2
190x2
210x2
230x2
240x2
Pulldowns
70x15
100x10
130x5
160x5
70x15
100x10
130x5
160x5
190x5
220x5
250x21 PR+10lbs & 1 rep
Precor Pec Flyes
95x10
95x10
135x7
175x7
215x30 PR+3 reps
Stretching
Comments: So first mini cycle done and I seem no worse for wear. At least right now. Not exactly restful last week. I was definitely not getting the best sleep and I don’t seem to be learning that lesson to prioritize it. There just doesn’t seem to be enough hours in the day. Or I guess night in this instance. This week and next get a little complicated as far as training days. I’d rather stick to my schedule or give more rest but I need to adjust so that I can accommodate things. Next week is a holiday on one of my training days and I had forgotten that and had schedule a massage the day before so I’ll have to push out that week’s training a few days for Day 2 and Day 3. For this week, I have plans on one of my training days and have things already setup so that really I need to move Day 1 and Day 2 up a day. Not ideal, especially since my right side of my lower back (possibly the QL) is tight. Doing yard work the day before probably not helping matters. If this was a deadlift session, I’d reconsider but this was to be upper body so not as bad. AMT to start off the session. 155bpm highest reading. Not bad. I was hoping that this and the mobility prep and stretches would help with the lower back tightness on the right side. Felt good here. Nothing really ached. I’m not going to break down the movement prep. Some old, some new stuff. Dynamic stuff as well as short static stretches. The sequence is getting easier to remember and feels easier. I typically don’t like training on Monday as it is crowded and it was. The big platform was in use and I was kind of in cramped quarters to start. Workout the same as last time this came up (log, pulldowns, pec dec) just more weight. Set weights for the log to warm-up. I did some really light dumbbells before log just so that first rep wasn’t such a shock to the shoulder like last time. I could tell right away that my log press wasn’t feeling as fresh as last time. Plan was warm-up and do doubles up to 20lbs more than last time and do another set with slightly more if that felt good. But only if I knew there would be something left in the tank and there was no pain. Going into this, I had hoped that things would feel as crisp and smooth as last time. I got fatigue from being detrained but the power was there and I didn’t push it. This time, I could match things but it wasn’t as easy. The EMOM stuff from Saturday must have taken a bit out of me. People started to give me some distance after my first two sets. It felt like 170lbs or 190lbs were about same as how 210lbs felt last time. Erring closer to 170lbs. Adding bits each set. My ego wouldn’t let me stop at 230lbs but I could at least tell it that 250lbs wasn’t a good idea. 240lbs was ok, definitely tougher than I would’ve liked. I know I could’ve done 250x3 today but it would’ve been ugly and a max effort. But it was done. Just means I have something for next time hopefully. Pulldowns after that. Regular shoulder width grip. Didn’t feel as off-putting this time around. Felt like I needed to do a few more to get loose and used to the movement. I figured that things would even out. I was not ready for the back work last time and now that I’ve done a few weeks I would be. But I also did that EMOM with a lot of keg and sandbag carrying so who knows. I had to wait a little to get on the pulldowns so thankful the workout wasn’t as involved as in the past cycle. Pleased to manage getting +20 reps this time. Last thing for the day was pec flyes. My choice on weights for the warm-ups but 10lbs more for the top set. Chest has felt strong on stuff. Log had felt heavy so I thought maybe this would be down a little. Like the pulldowns, I had to wait a little for this machine to open up. This was definitely to failure on these reps as 30 was definitely my limit. Home to stretch, eat and recover. Hopefully I can get to feeling good for the next session as those previous three weeks were going to be the easiest ones for some time.
Stretching
Comments: So first mini cycle done and I seem no worse for wear. At least right now. Not exactly restful last week. I was definitely not getting the best sleep and I don’t seem to be learning that lesson to prioritize it. There just doesn’t seem to be enough hours in the day. Or I guess night in this instance. This week and next get a little complicated as far as training days. I’d rather stick to my schedule or give more rest but I need to adjust so that I can accommodate things. Next week is a holiday on one of my training days and I had forgotten that and had schedule a massage the day before so I’ll have to push out that week’s training a few days for Day 2 and Day 3. For this week, I have plans on one of my training days and have things already setup so that really I need to move Day 1 and Day 2 up a day. Not ideal, especially since my right side of my lower back (possibly the QL) is tight. Doing yard work the day before probably not helping matters. If this was a deadlift session, I’d reconsider but this was to be upper body so not as bad. AMT to start off the session. 155bpm highest reading. Not bad. I was hoping that this and the mobility prep and stretches would help with the lower back tightness on the right side. Felt good here. Nothing really ached. I’m not going to break down the movement prep. Some old, some new stuff. Dynamic stuff as well as short static stretches. The sequence is getting easier to remember and feels easier. I typically don’t like training on Monday as it is crowded and it was. The big platform was in use and I was kind of in cramped quarters to start. Workout the same as last time this came up (log, pulldowns, pec dec) just more weight. Set weights for the log to warm-up. I did some really light dumbbells before log just so that first rep wasn’t such a shock to the shoulder like last time. I could tell right away that my log press wasn’t feeling as fresh as last time. Plan was warm-up and do doubles up to 20lbs more than last time and do another set with slightly more if that felt good. But only if I knew there would be something left in the tank and there was no pain. Going into this, I had hoped that things would feel as crisp and smooth as last time. I got fatigue from being detrained but the power was there and I didn’t push it. This time, I could match things but it wasn’t as easy. The EMOM stuff from Saturday must have taken a bit out of me. People started to give me some distance after my first two sets. It felt like 170lbs or 190lbs were about same as how 210lbs felt last time. Erring closer to 170lbs. Adding bits each set. My ego wouldn’t let me stop at 230lbs but I could at least tell it that 250lbs wasn’t a good idea. 240lbs was ok, definitely tougher than I would’ve liked. I know I could’ve done 250x3 today but it would’ve been ugly and a max effort. But it was done. Just means I have something for next time hopefully. Pulldowns after that. Regular shoulder width grip. Didn’t feel as off-putting this time around. Felt like I needed to do a few more to get loose and used to the movement. I figured that things would even out. I was not ready for the back work last time and now that I’ve done a few weeks I would be. But I also did that EMOM with a lot of keg and sandbag carrying so who knows. I had to wait a little to get on the pulldowns so thankful the workout wasn’t as involved as in the past cycle. Pleased to manage getting +20 reps this time. Last thing for the day was pec flyes. My choice on weights for the warm-ups but 10lbs more for the top set. Chest has felt strong on stuff. Log had felt heavy so I thought maybe this would be down a little. Like the pulldowns, I had to wait a little for this machine to open up. This was definitely to failure on these reps as 30 was definitely my limit. Home to stretch, eat and recover. Hopefully I can get to feeling good for the next session as those previous three weeks were going to be the easiest ones for some time.
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