Mobility Prep
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
20x1/1
50x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
150x1 R
150x1 L
150x1 R
150x1 L
150x1 R
150x1 L
150x1 R
150x1 L
150x1 R
150x1 L
Neutral Grip Precor Chest Supported Rows
100x5
150x5
190x5
240x5
290x23 PR+10lbs & 2 reps
Narrow Grip Bench Presses w/ Chains (28lbs)
45x5
95x3
135x2
175x1
205x3
205x3
205x3
205x3
205x3
Stretching
Comments: Work has been a butt this week. Maybe light at
the end of the month but it feels like it is going to be a long month. Been
tired and feeling tired. Irritable even but not trying to show it. Related to
not so good sleep. I think I’m doing 6hrs or so a night during the work week.
Snooze button has been tempting me more so as of late. Figured I’d try to get
this week back to the Tuesday, Thursday, Saturday split though it looks like I
will be changing it up the following week. I have the ability to be flexible
this week and next. Workout didn’t start great as I forgot to pack my gym
clothes besides a shirt so I had to drive back home to get them. So getting to
a late start. Warmed up on the AMT. Heart rate peaked at 153bpm. The machine
wasn’t working so well as far as tracking my motion (the sensor, not the actual
moving parts). Mobility work went well. I started upstairs but went downstairs
when I saw the setup of things being used. On to weights. First thing on the
docket being circus dumbbell work. Push press style with holds. Plan was 70-80%
for 10 minute EMOM singles, five for each side. I had messed up last time and
did double the work. So hopefully have as many reps would go faster. I figured
that I could go for the higher end again with being able to do twice the volume
last time with that weight. I was also advised that since I was using the same
weight per arm, I could alternate the reps to keep from having the one side go
cold. Got some joint and muscle aches so
wasn’t sure how my right knee would feel or how my right biceps was going to
like it. Left shoulder has been feeling slightly better each week but no idea
how this was going to go as it was pretty darn achy last time. While this
weight is 80% of my best post injury single, it is like 92% of my best on the
push press and pause style. Definitely need to get a bit more oblique and hip
flexor into it on the right side versus the left side. Left side it almost
feels like it normally does. Right side was getting tired and I had a miss on
my first go of the third and I had a little trouble completing the clean on the
fourth. Left side seemed to get better as I went. No issues with the left side
shoulder. Right side was definitely feeling this today. It is a lot of work
repeatedly wrapping and unwrapping wrist wraps. So this was done and it was the
easier stuff to setup. Next was chest supported rows. Light sets of five up to
a top weight for max reps. 10lbs more than last time. Biceps were a little
tight so not sure how this was going to go. I had to wait for this to open up
and I could feel myself getting irritated as I was trying to find a place to
keep an eye on it when it opened up but the chair in the gym was being used for
someone’s workout bag and I kept getting nonverbally shooed from where I was
sitting. Ugh this was stupid haha. Finally get to use it and keep things
smooth. I hoped this was like with the other back stuff where I improve on reps
with more weight after the getting used to it cycle. That worked out. Chain
bench was next. Again, someone was on it. I eventually checked upstairs to see
if that bench was open and then quickly rushed to take the chains upstairs to
set that up so that no one used it. Didn't take nearly as long to figure out
the leader chains this time. Didn’t do as many reps but more sets to warm-up.
Had to keep moving my camera as people needed to be where I wanted it to do
things they didn’t need to do right at that spot. I could tell this was not an acceptable amount
of irritation and I’d need to remedy this tomorrow. Plan here was 20lbs more
than last time for five triples. Benching felt good and this felt easier than
185lbs had felt three weeks ago. I was interrupted before just about every set
by either someone walking right near or in front of me or outright asking me
how much I was lifting as I was about to lift. But I’m always polite. This
workout took a lot longer than I wanted or expected it to. It was past 8:00PM
when I left. Home to stretch and eat.
No comments:
Post a Comment