December 17, 2019 – Week 3, Day 1

5 Minutes Precor AMT

Mobility Prep

Axle Strict Presses + Push Presses

PVC

22x10+5

Thick Bar

42x3+2

62x3+2

Axle

82x3+2

102x3+2

122x3+2

142x3+2

162x3+2

Axle Push Presses

162x20

Pulldowns

80x10

110x10

140x8

170x5

200x5

220x25

Precor Pec Flyes

125x10

155x8

185x5

215x28

Cybex Eagle NX Rows

150x10

180x8

210x5

240x26

Stretching

Comments: I got to say that this getting pitch black dark before 5:00PM is a drag. Seems to really sap motivation. Maybe I’m just tired all the time and it makes me feel like going to sleep. Wish I didn’t feel like there was another layer to that feeling of holding or being held back. Once I get inside and I’m under that artificial light, all is good. Body is not 100% but it is very tolerable. Warm-ups were good. Definitely tight is some areas. Legs are legs, they’ll be fine. Biceps and stuff take a beating on those rows so not having a day extra rest is noticed. On to the workout. Added some extras to the workout. I mean, a lot is the same but different. Not yet at the point to add in supra max stuff as need to build up and see what is what. Last time with the axle, it was all strict pressing for sets of 10. This time, it was complex clusters of strict and push press.  I was advised to start light and work up to a set weight with 20lbs jumps. I felt this was important as the push press movement would require stability and movement rather than just being a solid rod. Now my axle is 72lbs empty but I got other ways. So I draped chains around the PVC pipe that is about as thick as an axle for the first set. Had to be controlled as too much movement that was unnecessary would cause things to get catawampus quick and have the chains fall off. Which they did when I finished the set. Then I swapped in the hollow thick bar I was using for the deadlift in prep for USS Nats this year. Then finally on to the real axle. I had all my gear here in case but I didn’t feel like I needed it. Strict press was feeling like a decent weight but the push press was just flying up. I put on the rehband belt for the last set as it was getting a little heavier for the strict stuff. Bracing has been great. Feels like it is clicking for me. But again, this is light stuff. So after that last complex, I was to rest a bit and then do a max rep set with that weight on the push presses with plenty in the tank. I was hoping for at least 20 reps if things were feeling good. Get my timing down. Work on that bracing and breathing. I need practice as I was more tired than anything after that. Some reps I was off and it felt like I didn’t get that great of leg drive. I definitely had more there but I figured that 20 was a good stopping place. The rest of the workout. Pretty much taking those top sets from last week and now doing max reps. Without the added baggage of fatigue of reps on reps on reps. So pulldowns first. The middle child of concern for me. I apparently adapt back to this kind of training quick. I felt like I was out of synch on the first set but didn’t really matter as it was stupid light. Back on track the rest of the way. I knew I wasn’t at my best yet but I was a lot more confident in pushing things this week compared to last. Top set, I chalked up my hands as this was go time. I definitely got tired faster as I usually can tell on these max rep sets on pulldowns how many I can get by how the first ten reps feel. Then next eight were a struggle. I got a heave going to continue the set and I felt secure in keeping myself braced. I missed the exhaustion I feel after doing these +20 rep pulldowns. Next was flyes. Chest was sore from the stone rows (got to crush to row) and with how hard these felt last week, I figured I was not going to be on par with where I usually am yet. My best with this weight is 30 reps and I was so close to that. Just got stopped on the 28^th rep there. Ended up having to take a break waiting for the row machine to be open. That’s fine. Arms and back were tired and I really didn’t want to do these with how they made my hip and lower back feel from the motion. But I was better at bracing this week and it was nothing as long as prepared for it. Felt heavy that first set but felt better as I went. Again, chalking up for the last set. Another exhausting set. Good to be hitting 20 or more reps on these right now. Just about feels like a real normal workout. Keep this momentum going.