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
182x3+2
Axle Push Presses
182x20 PR+20lbs
Pulldowns
80x10
110x10
140x8
170x5
200x5
230x25 PR+10lbs
Precor Pec Flyes
135x10
165x8
195x5
225x28
Cybex Eagle NX Rows
160x10
190x8
220x5
250x28 PR+20lbs
Stretching
Comments: Another midweek holiday so with it being New
Years, got out at noon from work. I didn’t get the best sleep but with the
holiday, I had to train today or things
would really get out of whack. Gym closed on New Year’s Day and then just get
everything off kilter. Lots of bad drivers out, even at noon. Right pec still
stiff and tight from last week. Didn’t feel like I needed to do foam rolling
today so maybe progress? Warming up felt pretty good. There were a lot of people
so cramped quarters again but able get the things I needed to do with little
wait time. As appears to be the theme for now, doing the strict and push press
clusters. Same as last time, just working up to 20lbs more for the top sets. So
it would appear that 20lbs increase between the times I use axle which is like
10lbs increase each week for implements. I had a better way for the draped
chains around the PVC pipe for that first set. Perhaps a little too tight on
the lock as I couldn’t get it undone afterwards. Oops. Then I swapped in the
hollow thick bar and then finally on to the real axle. Things were feeling
pretty smooth. Trying to do a set, add weight and then do the next set. I think
the setup I had in the rack was better than going off the loading bars. But I
need to be careful reracking the weights. Push press continues to feel better
and easier. Bar path seems good. Strict pressing is starting to feel heavier
but video says I’m still going smooth. Trying my best to keep these upright and
bracing. No slop. Put on the copper soft belt for the weight I did as my top
set last time and then the rehband belt for the top set. Get used to breathing
with the compression. Again, 5 minutes rest and then the set of max push
presses. Felt a lot like last time. Like on rep where I had my timing off and
with was more a strictish press due to messing up the leg drive. I felt after
last week with log, that I should be able to get 20 reps here as I’m getting
used to it. Maybe I’ve done log so much that balance doesn’t seem to be an
issue for me like it does with axle perhaps? Next up was the reps on reps part
of the workout. Same workout as last time, but 10lbs added to the top sets,
with weight jumps moved accordingly. Pulldowns, I was trying to move fast here
so the working up weights, I pretty much just did the reps and then adjusted
the weight and right on to the next set. Took a longer rest then for the top
set. Chalking up here. I know as I do these, that I start out fine but get
overzealous and it goes into a full body row. My thoughts are that I try to
keep things strict as I can and then go with the sway and row style after I’ve
fatigued that method. Keep the set going and keep that work through cheating
method. Felt like this was better set compared to last time. Next was flyes. I
was cautious with these with my chest being tight on the right side. I was
distracted from some older guy noticing my sasquatch shirt so this ended up
taking a bit to actually get on the machine. I feel like things will be a bit
rough with resolutioners these next two months. No issues really with the
chest. No pain, just stiff and tight so I proceeded. I was feeling pretty good
on that top set. Little cramp after getting 25 reps but I didn’t feel like I
was done but I was cautious because it takes a bit of tension on that first
rep. Not an elegant way to finish up the set but managed to tie my PR on this
weight for reps. I’m excited for heavier stuff as I figured out a way to add
weight to these machine stacks in the future. Ended up having to take a break
waiting for the row machine to be open as well. Not as long as the pec flyes. These
continue to feel better on my lower back and hip. First set just feels rough to
start. Maybe because it is the heaviest thing I start off on. Really found a
groove on these today. Chalked up the hands for that last set. I was thinking
that this would be tough after the sandbag rows on Sunday and just a day rest.
Nope. These felt great. Almost at 30 reps on this weight. Good workout. Of course,
I accidentally dropped the wooden platform I used to propping up my camera
right on my left foot so that was sore. Home to stretch and recover. Endurance
is about where it was prior to the break. Strength will come. I’m practically
limping into the new year but I got time. I got a month before I need to decide
on if I should do USS Nats in 2020 or not.
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