Mobility Prep
Axle Strict Presses
72x3
92x3
112x3
132x3
152x3
172x3
192x3
212x3
232x5
Push-ups (1 second pauses)
BWx10
BW+25x8
BW+50x23 PR+2 reps
One Arm Neutral Grip Precor Chest Supported Rows (left
only)
50x10
95x10
140x10
185x10
230x10 PR+30lbs
Stretching
Comments: Having some moments where I feel I’m
behind where I want or should be with progress. But got to trust the process.
Delayed gratification. Don’t let a minor thing become a major thing. Kid of
mantra that I have to think about when I get those doubts. Maybe I getting
better at it or maybe things in general are going well besides just the gym
stuff. I had my stuff together this time so I could right to the gym after
work. No walk Monday, this was due to having a chiropractic appointment (needed
that) and then “shitty movie night” with my dad was moved up so not much
breathing room there haha. My arms were really sore and I’m realizing that it
was from yoke with how hard I was “pulling in” on the wobbly yoke. Slight
difference compared to the sturdier ones. May need to think about that as far
as recovery purposes doing pull-in vs push-out with yoke in the future. Knees
were aching big time at work all day. Still, kept the copper knee sleeves off
at the start. Only really want them on when I’m lifting if I can help it. It’s
not good if I need them right away. Already using the compression socks every
training session now. Still taking Tylenol for the finger stuff. Probably don’t
need it but I think taking it and keeping the tape on is enough for me to
mentally not go and be stupid about it. AMT to start off the session. 155bpm
highest reading. Up there more than I expected but it has been lower than usual
some sessions and higher others. Not
really seeing a correlation with stress levels, seems to be more dependent on my
level of sleep if it is high or low. No issues with the movement prep and
warming up. Just felt different on somethings since I had to modify
it on Saturday training at home. Axle as per usual this week. Strict pressing
out of the rack again. This had already been a change before the finger
fracture due to recovery issues for my arms and knees. Same thing as before,
triples up to a top set where I would do hopefully more reps. This time was 5-7
reps for the range. I already had it in my mind that I was going to just start
with the empty axle and do the 20lbs jumps from there. An inconsiderate man
left his deadlift stuff on the platform (he did like 6 sets after doing like 3
sets of squats with the same weight) and left no indication he was done (he
started supersetting machines) so that was fun. I had cooled down a bit from
warm-ups to then so I did the PVC pipe to warm things up for a set of 20 reps. Form
was good from the start this time. I didn’t feel as explosive on these but I
think that had more to do with me maybe having the rack start height higher
(maybe) or that I didn’t put on wrist wraps until the last set. The security
and stability I felt when I finally put them on was a self-confidence booster. My
upper back and neck got really tight on the set before my last one. I thought I
had a sixth on that top set but I was just too excited and form wasn’t there
for number six. Still a good set of five. Not my best but most I’ve done since
the 2016 reboot so there’s that. Paused push-ups next. Doing the 50lbs plate
for the rep set this time again. Plan being 1-2 more reps than last time. This
was going to be interesting as I had no idea how these would feel on my finger.
Work arounds were going to be maybe having a foam mat or hands on dumbbells but
I figured that I could do these no problem. I was right. Felt a little more fatigued
than usual as I normally do a back exercise beforehand that gives me a little
rest for the shoulders. I didn’t stress as much about keeping the weight on the
back as high the whole time as it still worked the body hard. I was surprised I
was able to muscle out 23 reps. Getting close to 25 reps on this with this
weight. Last exercise was the one arm csrs. I remembered these go last this
time. I had done 25lbs jumps up to 200lbs last time as the goal was good set of
ten, working up in sets of ten. This time was for a 10rm. I figured I could
push it and take plate jumps this time. I mean, I’ve done that weight in both
hands (albeit for less reps and not super awesome form) and this seemed to let
me put more effort in each side and get a bigger ROM. So did the plate jumps.
After each set, I mimed it with the other side without weight. Just to keep
things moving and whatnot. I’m actually surprised how well that top set weight
moved. Definitely more there. Haven’t really pushed this exercise considering
that the other two times was to keep me doing something while I was injured. May
be a good change up in the future. Headed home to stretch, ice my knees and
recover while I eat Mississippi roast.
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