Mobility Prep
12” Log Strict Presses + Push Presses
Dumbbells
25’sx10+5
35’sx5+5
Log
90x3+2
110x3+2
130x3+2
150x3+2
170x3+2
190x3+2
12” Log Strict Presses
210x3
12” Log Push Presses
210x16
Neutral Grip Pulldowns
60x10
90x10
120x8
150x5
180x5
210x5
240x16 PR+6 reps
Slingshot Dips
bwx10
bw+70x10
bw+135x10
Neutral Grip Precor Chest Supported Rows
110x10
160x8
210x5
260x5
310x26 PR+10lbs
Standing Tate Presses
15’sx10
25’sx10
35’sx10
45’sx20
Stretching
Comments: I thought the 3 day weekend would let me get
caught up on sleep it did. Briefly. But for some reason I couldn’t fall asleep
Monday night and ended up going to bed at 1:00AM. I needed to get more sleep if
I wanted to train so I slept in later than I should’ve. Like an hour later.
Luckily I wake up with enough time to dawdle in the in the morning if I get up
without hitting snooze forever. But I knew this meant it was going to be a long
night as I’d have to come back home after work to get ready for the gym. Aches
and pains. Lower back not liking me and I’m hoping it is more from just having
to shovel Saturday than anything else. I had taken ibuprofen on Monday morning
and night. Foam rolling when I got to the gym. I knew I was in for a late night
as I said. Both racks were being used. Hopefully they’d empty by the time I
needed them. Warming up felt good for the most part. I haven’t felt the urge to
modify it like I’ve had in the first few weeks when I had different aches,
pains or ailments. Log this week so on to that. Strict and push presses and
then a top set of push press was the basic plan though a bit different. Warmed up with dumbbells before heading into
the rack. Knees were achy at the start on the push presses. Strict pressing
felt good for the most part. I was dealing with some stomach
cramping/queasiness so I elected to add the belts and support stuff for my
midsection earlier than usual to get used to my breathing changing and not have
surprises. I didn’t want a sweaty mess repeat like with axle. Maybe it’s
because the weight is climbing and I’m aware this ties to an actual event. I
don’t get freaked out about pulldowns and rows like with the competition type
lifts. So for the last set of strict, no push presses after. Just rest for five
and then go to the push presses. My initial lift off the rack was muddled. I
could tell my legs weren’t cooperating with me today as my balance was off that
first rep. To be expected when I did the sled work just Sunday and had to use a
lot of calves to do those sets on turf. I wanted more reps but this was still
satisfactory in that the projected max is higher still. This is just work. Work
to build. Building that base back. I can say that the upper body is back to
where I was or better I think on most things. Can’t say the same on lower body.
I’m not going for broke on these with any grinding reps. Pulldowns with the
neutral grip. Weights and work up were adjusted to have big jumps and less
reps. Feeling my back pulling strongly here. I think I end up using more lean
back on these versus regular grip style pulldowns. I’ve not really pushed the
weight and high reps on this variation so my best with this weight was only 10
reps. I knew that had to be crushed today. Next was kind of a new one for me.
The plan had been to do weighted push-ups with light band tension but I was
also given the option to do weighted dips with the Slingshot. I had done these
twice before. Once for very high rep sets with body weight and the other was
with weight to test things out. That had been when my back seemed to shift into
a better spot and I felt some relief. So I obviously wanted to do these after
that. Especially with my back feeling a little off. I was advised not to do too
much. Just three sets of 10 reps and not to a max set of 10 reps. The Slingshot
seems to let me do dips without any shoulder pain while still working triceps
hard. Was only planning on doing like +90lbs or +100lbs for that top set since
I did 12 with +90lbs that one time while testing. No weight felt like nothing
so I decided to do +135lbs. Adding weight was a bit trickier for the setup.
Trial and error. It will be smoother next time. I feel like these are the
hatfield squats for the upper body pressing muscles. Heavy but I can move fast.
That top set was heavier than expected but well within my abilities. After that
was chest supported rows. These were feeling better than last time. I had felt
pumped up last time and now I didn’t. Every set I felt strong. I felt like I
was going to just unleash on that top set and I did. Just rowing like there is
no tomorrow. Last thing was standing tate presses. Some additional triceps and
shoulder work. Plan here was warm-ups and then a weight I could do for 15-20
reps. I did the first 3 sets with no rest to get the joints warmed and then
took a break before doing the set with 45lbs. It was way easier than I was expecting.
Felt good. Home after all that. Decided to eat most of my dinner first
(delicious Mississippi Roast) and then stretch as it was late. And I wanted to
have another meal before bed. Things feel like they are coming together. I just
really hope that my body will let me keep going.
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