Mobility Prep
Axle Strict Presses + Push Presses
PVC
22x10+5
Thick Bar
52x3+2
Axle
82x3+2
112x2+1
142x2+1
172x2+1
202x2+1
232x2+1
Axle Strict Presses
252x2
Axle Push Presses
252x10
Pulldowns
60x10
105x10
145x5
185x5
225x5
265x22 PR+5lbs
Precor Pec Flyes
105x10
145x10
185x5
225x5
265x24
Cybex Eagle NX Rows
140x10
190x8
240x5
290x25 PR+7 reps
Safety Squat Bar JM Presses
60x10
85x9
110x8
135x8
160x27 PR+5lbs & 1 rep
Stretching
Comments: Got through 12 weeks of training without
interruption. However, I was worn by that last day. Body ached and lower back
was tight. Monday I felt like I was getting sick and I did nothing once I got
home. I was stressed with work. I hoped taking meds and going to bed I’d feel
better. Woke up for work Tuesday and nope. Sinuses and throat and eyes were
watery, everything ached. I called in sick and went back to bed. I knew if I
went in to work, I’d get worse. I ended up sleeping until 2:00PM. I felt a load
better after that sleep. I was at least smart enough to use the day to get the
chores done and get quality food and fluids in. I’ve been guilty of trying to
work through illness and I need to learn when to rest. Just wish I didn’t have
to rest as much as I feel I have to haha. So training moved back a day. Good
thing I felt well enough to train I guess. Could’ve been out longer. Warming up
felt pretty good. I got everything setup the day before in my bag so I could
just go right after work. Not near as achy in the knees. Anything was better
than what I felt in the knees on Sunday. Axle to start things off again. Bigger jumps
like log last week. Less reps, getting to the heavy stuff quick. Not sure why
but I’ve felt the shoulders just don’t feel as powerful compared to my chest,
upper back and triceps on overhead. I mean, pressing is improving. I misplaced
my copper belt that I usually use to warm-up and then to keep my rehband from
popping off. I was not sure if I’d get the double with 252lbs today. Granted
goal was 1-2 reps but I don’t want to miss reps. Tough but not max I guess.
Push pressing felt pretty good. Didn’t feel as uncertain as last time. The
ninth rep went up slow and stalled at lockout. Got out in front of me. I
corrected and launched the tenth rep up after I paused to collect myself. So I
thought I had another rep but nope, that one went forward too much and miss.
First miss on the push presses in 13 weeks of overhead training. I wonder if
the shoulders feel not as powerful since weights have been relatively low. This
the first that axle has gone down on the projected max. It’s going to happen as
the weight climbs as it isn’t always dollar for dollar here with the reps.
Weight keeps increasing and I get several reps so that is good. Seems that I
will need some changes to get above low 300’s but perhaps that will be for
peaking. Building now. The usual accessory work for high reps followed. Didn’t
have to wait on the pulldowns. 5lbs more this time. I got an extra day of rest
but I needed it. Can’t say it was enough for the back to recover from sandbag
rows haha. These felt pretty darn heavy and exhausting as these went. My left
hamstring cramped up in the latter half of the top set for pulldowns. Always
tricky with how things feel with weights added on top of the weight stack. Not
as much friction as the pec flyes but still feels different. Fight to match
reps from last time. Upstairs after that. This is where the workout screeched
to a halt. Had to wait about 10 minutes to use the pec flyes. This time the top
weight was the stack plus 20lbs. This was bit tricker than I expected as the
bottom is not enough really for 10lbs to hang nice like on the top. I made it
work, just had to be careful to not drop it violently. The friction certainly
changes things a bit. I think that next time I’ll get things ok if more weight
required for the setup. Felt good here. Little trouble taking the weights off
afterwards haha. Another 10 minutes of waiting to use the row machine. Like I
said, I usually feel pretty good by this point. Big jumps again and more
weight. This machine I’ll have to see if I can find a way to add weight on to
it as I have 15lbs left I think. Reps on reps again here. Increase of 7 reps
over what I did last year training for USS Nats so stuff is definitely
improving despite setbacks. After losing time upstairs, back downstairs for the
triceps. Finished up with the ssb jm presses. Got it wrong the first time with
the camber and had to adjust. Same plan as last time, just 5lbs more.
Miscounted on the first set of eight haha. I wasn’t sure that I’d get much over
20 reps with how I was feeling but Enter Sandman came on the radio and I felt a
bit some way and I got after it. Got and extra rep with it this time. I maybe
had one more but it was a struggle. Save it, keep building forward. Lockouts
and triceps have been feeling good. Home for dinner with family and a late
movie before stretching and bed.
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