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
120x6
210x6
300x6
390x6
480x6
Standing Tate Presses
25’sx5
40’sx3
55’sx10
65’sx10
75’sx10
Stretching
Comments: Might have jumped back into things a bit too
soon. Lower back hasn’t forgiven me for the heavier viking press stuff. Got a
bit of compression I think in the disc and muscles spasms so trying to manage
that. Walked on Monday after work. Been trying to keep my calories up. Had
meant to use TENS unit but I lost track of time and was hoping I wouldn’t need
it. Shoulders have been angry at me, especially the right one from the javelin
throws. So not very high energy going into the gym today for this workout. I
knew that even not feeling so great I could put in work with how things were
setup. Right middle finger taped due to the wound from friction burn on
arm-over-arm. More to keep it covered and not have open exposed skin in the gym
or at work. Warmed up on the AMT. Heart rate peaked at 155bpm. It had gone up
pretty darn fast at the start so I’m surprised it didn’t go higher. Again. I
know that I got some pain/stress as I got an eye twitch going. Movement prep
stuff felt mostly good. Had to wait a little bit for a bench to open up for the
start of the workout. Close grip benching with chains again. Back down to two
plates for the working sets. Trying to work on speed here. Quarter, plate,
quarter jumps. Bigger jumps don’t always feel that great though and usually the
first work set feels rough. It was feeling ok today though. I was worried with
the back and my right shoulder. Anxious, just waiting for my back to start
hurting and have pain relapse again and/or have my shoulders tear and/or
explode. The more I did, the warmer my shoulders felt. I’ve been feeling pretty
good about pushing out negative thoughts as of late so to have things resurging
isn’t great but I feel like I have healthier ways of coping now. I was taking
shorter rests than I did before. Only time that was interrupted was when the
bench behind me had a spotter and his legs hit my head as I was preparing to
unrack so I had to wait until that was done before going again. After that was
the chest supported rows. Back to normal style finally. Goal was a 6rm. I had
this stupid notion of doing 480lbs, so essentially starting with a plate and
10lbs a side and adding plates all the way up. I figured that this would give
me a gauge of where I was as I worked up. I’d have a good idea of where I was
with the sets of 300lbs and 390lbs if 480lbs felt like it was happening. This
felt like something I had to try if I wanted to stand a chance at getting a
heavy stone at the next show (aiming for 491lbs stone). 390lbs was tough but I
felt I had more. But I made sure that I put on my copper knee sleeves on my
arms and chalked up my hands. Mental thing with the sleeves. That first rep was
a bear. Just so much weight. The pull just took my breath away and I had to
regroup. I had felt the gravity and I went to work on the next reps. Most
weight I’ve attempted on this. Getting close to 500lbs on this thing. It will
happen one day. Last thing was triceps exercise. Sticking with the standing
tate presses again. I like how strong they make my lockouts feel. I felt that
rather than doing straight weight and sets like the first two times, I’d
increase the weight. It would be the same volume and tonnage but I’d try and do
10lbs more per hand than I’ve ever done on this exercise. Strange thing, the
55lbs set felt tougher than the 65lbs set. I was taking “social media” breaks
at this point as it wasn’t much rest if I just switched the dumbbells and put
away the plates on the row. 75lbs per hand felt very challenging. Maybe because
the dumbbells were slipping on my shirt haha. Home to stretch and hopefully
recover while eating.
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