Mobility Prep
Narrow Grip Bench Presses w/ Chains (28lbs)
No Chains
45x10
Added Chains
45x5
95x3
135x2
185x1
225x3
225x3
225x3
225x3
225x3
Neutral Grip Precor Chest Supported Rows
105x8
195x8
285x8
375x8
465x8 PR+5lbs
Standing Tate Presses
25’sx3
35’sx3
45’sx3
60’sx10
60’sx10
60’sx10
Stretching
Comments: Hopefully the super stress will end soon with
this month coming to a close. Had much needed deep tissue massage after work
Monday. Only had an hour and probably needed 90 minutes but she was booked 1hr
appointments until 9:30PM I think. Definitely helped with my knee. Left
shoulder was wrecked from it but it felt good the following morning. Hamstrings
still tight. Also pigged out on three huge burritos afterwards. Another week to
rest the knee and then I’ll be back to my regular walking on my off days. This
was going to be a shorter workout but I still got everything ready so that I
could go to the gym right after work. Warmed up on the AMT. Heart rate peaked
at 153bpm. That was in the like the last 15 seconds when it jumped up.
Downstairs for the movement prep and stretching as the stuff I usually use
upstairs was in use. Sometimes things feel stiff after the massage but I’m
usually able to perform well after that. This workout was initially going to be
setup as viking press, rows and bench but due to the aforementioned issues, it
was changed. Benching with chains now had first priority of the day. Plan was
to warm-up and do 225lbs for five triples. I figured that I could do that with
no support stuff no problem. Warm-ups felt good. Hitting a new weight with accommodating
resistance is always interesting. I say this as the first time I did 185lbs
that felt rough and now it feels like nothing. 225lbs felt like I was lifting
something. Right pec and anterior deltoid were twitching by the second set. I
had determined that depending on how it felt, that I’d figure out my rests. If
it was stupid easy, I’d do a really short rest, like walk to the wall and back
but if it was feeling a little more challenging, I’d walk to the corridor and
back. That first set told me that the longer rests were a better idea. I got
all night. After that was the chest supported rows. This made me nervous. The
plan was 8rm, working up in sets of eight. This is a rep range that I’ve gone
really heavy on previously. But my rows haven’t been above 300lbs in many
months. It’s been really high reps. So there was concern that I’d be well under
what I’ve done for the heavier stuff and that even trying it would result in
injury to my biceps. Not that I’ve injured my biceps on this machine or
exercise. I’ve always been careful. And I’ve done these (or similar exercises)
when I’ve strained biceps on other things in the past. So I didn’t want to go
light but I also didn’t want to “embarrass” myself. I realized that thinking
that was stupid and I’d take 90lbs jumps and aim for a 5lbs PR on these and if
I didn’t budge it or I fell short, that was ok. It would be the most weight I’ve
tried on this exercise and I could just drop the weight down and do another
set. I put on a copper knee sleeve just for my own mental security. Upper back
was feeling a bit beat from the deep tissue work. 375lbs felt heavy but not
like it was impossibly so. The real test would be 465lbs. I told myself I
needed to try it. Not be intimidated by weight on any exercise and that if I
wanted to be lifting heavy atlas stones this year (this heat hasn’t been
helping) I need to work the back muscles hard with weights. The lighter stuff
was last week. I was shocked the first rep moved as well as it did. I was fully
prepared for it to be not budging and I would just be shrugging it. This was
heavy. My lower body was tensing to keep tight. I didn’t die and I got it done.
Last thing was triceps exercise for 3x8-10, my choice. I had asked if one I had
done a few years ago that seemed to be good for my lockout strength on
overheads would be ok. Standing Tate presses. I was given the go ahead and
testing things out. Most I’ve used in the past is 55lbs and that was what I
figured on using to break these back in (I had done sets of 12-15 with this).
However, it appears that one of the 55lbs is missing, same with the 65lbs. I’d
have to use a thicker handle dumbbells for 65lbs or 70lbs so I figured that I’d
just try 60lbs and go from there. Took a little bit to get used to the form on
these but felt good and strong. Definitely going to feel the triceps later this
week, especially after all those viking presses Saturday and the chain narrow
grip benches. Home to stretch and eat dinner before going to bed.
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