Mobility Prep
Axle Clean and Strict Presses (1 clean)
72x3
92x3
112x3
132x3
152x3
172x3
192x10
Axle Push Presses
72x1
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
252x1
272x1
One Arm Dumbbell Rows (supported, tripod)
50x10/10
75x10/10
100x12/12
Added Straps
125x20/20 PR+3/3 reps
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x20 PR+5lbs
Stretching
Comments: That
Saturday session was not ideal. The heat and stress just took it out of me.
Stones are my favorite and I hate that it went poorly. It had me feeling down,
questioning myself. I don’t like that as it always starts small and just tiny
things just latch on. I had gone to bed early that day and first thing I wake
up to when I check is a message on my rack pull video telling me that rack
pulls are never worth posting. Blocked and deleted but still annoying haha. Then
background music in another video from months ago being flagged and having to
check that and seeing myself doing 240lbs for 10 on log push presses and the
thought of hitting that now made me queasy. Had me wondering if I still had
that competitive edge. If I was just not into this as I once was. This will
pass. I’m hoping to just treat the rest of this year as off season and fun
stuff that isn’t serious and go into 2020 with the peaking and big shows. Off
that tangent and on to the workout. This week will be a bit spaced out due the
4th and having a massage scheduled for tomorrow after work. Probably
for the best as this coming Saturday is supposed to be even hotter than the
last and the Sunday after is like 10 degrees cooler. So to the gym. AMT to
start off the session. 157bpm highest reading. This actually felt pretty good
today. Movement prep stuff was good. Still have some joint aches on some
exercises but not really new as the more I do stuff and the heavier the
workload and frequency gets, it seems to be the case. Talking about the knees
mostly and even when it is, the aches are really minor compared to past
achiness. On to the lifting of actual weights. First up was axle clean and
strict presses. One clean on each set. Plan for this week was 20lbs jumps doing
triples up to a weight I could do a solid and smooth 8-10 reps. Always aiming for
the more reps weight the weights. Idea was 20lbs more than last time for the
top weight as want to keep this to something that doesn’t hurt or bother my
shoulder. I didn’t want to mess with tiny plates really at the start so I
figured I’d just deal with the empty axle and add 20lbs to that and go from
there. I tried to learn from last time with how it felt as that first set made
me feel like it was a not going to be a good day with how my shoulder ached so
I do a set of 10 with the PVC pipe and that got the ache out of my system. Also
needed to make sure my breathing was good so I didn’t pass out on the second or
third set haha. Things were feeling pretty good so I felt that 30lbs more wasn’t
going to be a problem for that top set. There is definitely work to be done on
multiple reps on standing overhead stuff but the power seems to be there. Like
last time, at least two more reps there. So pleased this felt strongish today. After
that was push presses out of the rack with the axle. Axle has mainly been jerks
for a while now but push pressing is probably better for getting back to
strength in the overhead movements. Not as technical and this is more a
repetition week. Goal for this was something at least 20lbs more than my strict
presses for a single. Start with the empty axle and do singles taking 20lbs
jumps. I had asked for clarification on if I was to stop at 200ish or if I
could go heavier and the answer was yes but only if it felt good and there wasn’t
any grinding in the lift. These were to be smooth lifts. My form was definitely
off on these haha. Upper body is out of practice on axle and it showed as my
shoulders and wrists were achy just supporting the weight after I got above my
strict pressing weight. I do feel that the clean first has the stretch reflex
that makes it not so heavy feeling on the shoulders initially but it also is
where I know I sometimes need to get an adjustment. The leg drive nature of
this makes the weight go up faster but I think because the shoulders aren’t the
primary mover the whole time, that it was causing my shoulder to ache a little.
I may need to do some drills to prep for that next time as I know that initial
discomfort was what kept me from putting my head through all the way as I went
up in weight. Shorter rests at the start and then longer rests as I added more
and more weight. I got it in my head after I got to 232lbs that I wanted to do
272lbs. Axle plus 100lbs. This felt really heavy on my shoulders but it went up
smooth. I knew this was where I had to stop as there was no guarantee that
292lbs would go up without a hitch. So better than I was expecting here but
still loads away where it will need to be by next year. One arm rows after
that. I was a little leery with these with how my lower back and obliques had
been feeling and how sore these made my arms and back last time. Just getting
used to the training and possibly the crappy tackied atlas stone session
probably contributed to my biceps not being so sore this time. Same weights as
last time but the last set of no straps was for a dozen reps instead and then
for the strapped set it was set rep range. It was max reps last time. This time
it was to get 1-3 more reps (18-20 reps). I felt good on these as far as how my
body felt and positioning. I did however forget that I should be starting with
my right side rather than my left side. Right side is the struggling side with
the reps. This meant that I had to match the reps I got on the left so when I
got the 20 with some difficulty on the left, I was going all in to get 20 on
the right. Going to have to remember that I start with the right side next time
because that was tough haha. Final item for the session was the paused
push-ups. Doing the 50lbs plate for the rep set this time. Of course aiming for
20 reps here as well to match what I got with the 45lbs plate last time. This was
tough. The 50lbs plate is much smaller so it tends to move around on my back a
bit more and I can’t really use my shoulder blades to push it back in place. So
this resulted in some creative maneuvering and essentially some “breathing” push-ups.
No issues with my shoulder on this. I got greedy trying to get 21 reps but that
wasn’t happening and I just rolled over at the end. I’d say that was it haha.
Home to stretch, eat pot roast and ice my knees. Looking forward to that deep
tissue massage as I’m definitely needing it.
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