Mobility Prep
12” Log Strict Presses + Push Presses
Dumbbells
25’sx10+5
35’sx5+5
Log
95x3+2
120x3+2
145x3+2
170x2+1
195x2+1
220x2+1
12” Log Strict Presses
245x2
12” Log Push Presses
245x10
Neutral Grip Pulldowns
70x10
105x10
135x5
165x5
195x5
225x5
255x12
Slingshot Dips
bwx10
bw+50x5
bw+100x5
bw+145x16 PR+5lbs
Neutral Grip Precor Chest Supported Rows
80x5
130x5
180x5
230x5
280x5
330x21
Standing Tate Presses
15’sx10
25’sx8
35’sx8
45’sx8
55’sx26 PR+5lbs
Stretching
Comments: Feeling a little better in regards to the
symptoms on the left leg. Not 100% gone but a fair deal better than what I was
dealing with. I was hoping to make it to this day with no issues as I could
deload my spine with dips. Med check came back good. Only issue being that
blood sugar just under pre-diabetic levels (pre-pre-diabetic) and systolic on
BP was a little elevated. My arm is just under the max circumference for the
cuff they were using. And BMI has me as obese. So no real problems at this
time. Doctor wants me to do another blood sugar test next year for the check up
to monitor. I had my self together before work so I could go right to the gym
after work. Warmed up ok. Log for this session again. The usual drill of
warming up with dumbbells then log and doing the strict and push press combos.
Another session of no videoing. Felt a bit weird but things were able to move
quicker too. Not too much that really needs to be watched on these gym sessions
for now. New events and moving stuff is another matter and I can still record
at that gym openly. Pressing was a bit different. Bigger jumps and the weight
increase for the top set was not a 20lbs jump like all the past sessions. 15lbs
so still good. I was expecting 250lbs going into this session haha. Right
shoulder felt a bit stiff, tight and achy. Like it was the leading side at the
start. Wasn’t much caring for that. Right calf tight. Expected only taking a
day of rest from last session. Really get these hammered on prowler pushes. Not
so much on the left but I think that has more to do with nerve issues from disc
bulges than it not being worked hard. I was wearing the Jenkins shirt for
today. I tend to avoid it as I feel like I sweat more in darker colors but I
also think that maybe some of that has to do with not feeling good enough to
wear it to remember him. Silly I know. Worked up adding support pieces as I
went. This seems to work for me. For the top weight, plan was to do 1-2 reps
strict and then push press after a rest. I added copper knee sleeves and wrist
wraps for that weight. I had been pushing off using the wrist wraps but I feel
like now was a good time as while it is 80% of my contest best clean and push
press, it is closer to 90% for the strict. Got set and went. Little slow that
first rep, second rep went up quicker. I think that I could’ve done 5 gun to
the head. Been a while since I’ve had the wrist wraps on for these. Not sure
how my hands were take the compression. Lifting it felt heavy but once I got
that first push press rep going, I felt ok. Wrist wraps allowed me to have
better control in the rack and be able to just shove the log up there. Little
bit of lean back in the back and hips on the last two reps. I feel one more rep
was there. Ten is good. Felt good about that. I had been worried that I’d biff
these. Neutral grip pulldowns after that. Only 5lbs added to these weights from
last time. Probably a good idea. Upper back has been twitchy, especially the
left side. These were feeling heavy today. I didn’t think it would be that much
more of a struggle. I guess I didn’t realize how much more work the back does
on a stone of steel load with no grip support versus rowing the implement. Must
be that time under tension and how hard I have to contract. Reps dropped off by
five from last time. I felt like I was heaving these earlier than usual too.
Hopefully I’ll be adapted to it next time. Next was slingshot dips. This was to
be banded pushups as they would probably tie the upper body and core together
as one unit better but I indicated that these have been wonderful on my back. I
definitely needed these today as even doing no weight had my back feeling good.
5lbs more for the top set and much lower reps for the work up sets. No idea how
5lbs more got so tough? Maybe because I’ve also increased in weight a bit? I
could feel my scapulae aching from the second to last set so I figured it would
be best to wear the wrist wraps on this set. Good idea. Again, my back felt
great. This is a hefty weight and it sways. This very much became a rest-pause
set. Got nine reps and then did sets of 4-2 with like 10 seconds rests to
finish out the reps. Triceps felt strong. Supporting over 400lbs for this many
reps is something. I knew my elbow and the surround muscles would be sore.
Chest supported rows followed that. Advised to start light, do 50lbs jumps of
five reps. I generally feel better in my back after a few sets, even if I feel
like crap on the pulldowns. This was also a struggle. I was able to at least
keep the reps over 20 for another session but boy was this exhausting. Like a
third of these reps were ones from almost a dead start rather than continuous
motion like I try to do. Final thing for the session was standing tate presses.
Same as last time but 5lbs more again. With how my arms felt (the entire arm),
I wasn’t thinking +20 reps was happening again. Especially since the only
matching pair of 55lbs was the larger rubber ones. Fully prepared for like 12
reps here. I guess just doing the work up stuff fast to get warm and then
actually focusing for the top set makes a world of difference in the
difficulty. Last rep was a grinder but I got it to match last sessions reps.
Home for leftovers for dinner. Stretched and did recovery work. Assuming the
rest of this week’s training sessions go well, I’ll be signing up for USS Nats.
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