Mobility Prep
12” Log Push Presses
90x3
120x3
150x3
180x3
210x3
240x3
270x3
290x3 PR+10lbs
One Arm Neutral Grip Precor Chest Supported Rows (left
only)
50x10
100x10
125x10
150x10
175x10
200x10 PR+15lbs & 2 reps
Precor Pec Flyes
75x10
125x7
175x7
225x28 PR+5lbs & 1 rep
Stretching
Comments: At the start of the day. I wasn’t feeling the
best. I was bummed about the finger injury making me change workouts. Had me
thinking that my two most recent injuries had been due to stupidity and
laziness. Not a good thing. Doubts of myself and what I’m doing. And I had
thought I had not picked serious contests so that I was doing this for fun.
Right knee aches all the time. I’m at least back to walking on my rest days
again. Left shoulder tight and achy. Finger isn’t nearly as swelled so that is
good. On a steady diet of Tylenol every 12hrs. Still addicted to my snooze
button. So not high hopes for today. Near the end of the day I got some
compliments so that lifted my mood a little bit. AMT to start off the session.
147bpm highest reading. Didn’t really need to modify my movement stuff and
stretching to work around the hand. Stuff was light enough that involved my
hands that I could hold the objects in my thumb and two fingers. I did have to
adjust some hand positions for stretches to not stress the finger. The original plan had been to do log clean and
push press triples, followed by pulldowns and pec flyes like usual. Log was
switched to push pressing out of the rack for triples. I know I could still
clean the log but no sense ignoring medical professional for ego and make the
injury linger. Warm-up before log was taking a pair of 5lbs dumbbells and doing
ten strict presses followed by ten push presses. Seems to keep the shoulders
from barking jumping right to 90lbs. When I had been planning to do this
workout with the clean, I was going to do the same jumps as last time on the
strict press singles and see how I felt after trying 270lbs for a triple. Not a
lifetime PR with that but it would be a best since the reboot on 2016. I was
definitely feeling so hot. I was doing a bit of my viking press style rebound
on the reps which needs to be timed right to work. My first set with the belt
was 210lbs and I felt like my abs were going to cramp that first rep. My nerves
were getting me and I threw up in my mouth a little before I did 240lbs. I didn’t
look at the video for any of these and it probably is a good thing as 240lbs
looked slow. 270lbs was the goal for minimum but I generally suck at anything
over 240lbs for reps on log, especially clean once or out of the rack. It went
up pretty good and only had a slow down on the last rep with my right arm not
firing in sync. I watched this one and it looked good. Not confident enough to
think that 30lbs more was there for a triple but I thought that 285lbs would be
selling myself short so went with 290lbs. This could suck or I could surprise
myself and do it. Before I went, someone at the gym asked me if I was going to
the Arnold again and said that I was an inspiration to them. Damn, can’t not
get this weight now. First rep went up nice and I got a little excited that the
triple was happening. But it’s that next rep that is key as usually I can get
the perfect position on this particular rack for the singles or one rep. Second
one went up just as well. I might pull it off. Third I went for it and it got
out in front. Right arm hadn’t fired in synch again. I could feel it wanting to
come back down but I took a step forward to get my balance under it again and
stand up with it at lockout. Victory. I’ve not repped 300lbs in the gym on log
and I feel very close to it now. This PR took me 7.5 years to achieve. That
last PR for a triple had been back when Mike Jenkins was still alive. So much
time and effort put in. Next was back work. No go for the right side so best
thing was to do one arm chest supported rows. Not hard on the lower back and I
could probably work up to a decent weight. I did these before when I had the
biceps strain in 2018. That time, I had done really really light weight for the
injured arm. Not going to mess with that at this time. So plan was work up to a
good, smooth set of 10 on the left side. Hope was that I’d get at least 200lbs
here. I also hoped that this would help with the shoulder ache with having to
get the back muscles to cooperate. I took big jumps the first two sets to get
an idea of how this was going to go. Once I got that figured out, I went with
25lbs jumps. This seemed to work out fine. I have more there. I think that next
time, I’ll do plate jumps and see how that goes as these can probably get
pushed a bit more than the two hand style as far as overload to each side. Pec
flyes after that and upstairs. Apparently I was to do these after log, not
after rows. Idea being that since I was doing just one side on the rows, this
was going to fatigue my body asymmetrically. Oops. Well I had to wait to use
the pec flyes so I did some mind to muscle stuff by moving my right side as if
I was doing a one arm row just to get some movement and contracting the
muscles. Maybe even things out. I took bigger jumps this time. I was really not
sure how these would go with how my biceps felt from all that arm-over-arm
stuff but thankfully, no issues. 5lbs more on the top set. Got an extra rep,
just not enough oomph there to get another rep. Home to stretch (it had gotten
really late fast) ice my knee and eat big beef tenderloin.
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