Mobility Prep
12” Log Strict Presses + Push Presses
Dumbbells
25’sx10+5
35’sx5+5
Log
90x3+2
110x3+2
130x3+2
150x3+2
170x2+1
190x2+1
210x2+1
12” Log Strict Presses
230x2
12” Log Push Presses
230x12
Neutral Grip Pulldowns
70x10
100x10
130x5
160x5
190x5
220x5
250x17 PR+10lbs & 1 rep
Slingshot Dips
bwx10
bw+70x10
bw+140x16
Neutral Grip Precor Chest Supported Rows
120x10
170x8
220x5
270x5
320x24 PR+9 reps
Standing Tate Presses
10’sx10
20’sx8
30’sx8
40’sx8
50’sx26
Stretching
Comments: Not enjoying February so far. One co-worker out
due to flu, I got a little issue with my right oblique from that one farmer’s
walk pick without a hard belt and my massage therapist is not taking clients
for the foreseeable future due to medical issues. Been having them work on me
for a decade or more I think. So was a little leery about training. Not like superstitious
but that I was feeling like my right oblique was cramping a little and that I
might just halt my progress. I’ve had these before. Only one time where I
actually stopped any training was the first time several years ago. If anything
it made it tougher to get back taking the break. Past few times, just worked
around and through it. Gym time. Thankfully the tiered squat rack opened up.
Ended up doing foam rolling on my back. Had to modify the warm-ups a little as
the usual stuff I use for some things were in use by other people (and only
some were using them for intended purposes). Log for this session again. Strict
and push presses and then a top set of push press was the basic plan again but
with another alteration. Warmed up with
dumbbells before heading into the rack as per usual. Knees were achy at the
start on the push presses. Strict pressing felt good for the most part working
up. I was a cautious with going too hard here as this has been an exercise
where my right oblique has acted up on me. In an attempt to not have things be
so fatiguing, the reps went down after 150lbs. Instead of a triple strict and double
push, changed to double strict and single push. Video says I moved good even
with 230lbs on the strict press but it felt heavy to me. I felt heavy in my
head and a little dull. Like reps for the push press was going to be a struggle
bus. I’m kind of surprised I didn’t get stopped at five with how crappy I felt
strength and coordination wise. I felt like I had the log too far forward in
the rack. That I wasn’t keep things up. But my lockout felt great. I definitely
went a bit harder than I usually do. Like, if I went off how it felt, I’d have
normally stopped at eight as far as how I feel the reps would be after that as
far as grinders. This was not my limit. I definitely had a rep there in the
tank but it wouldn’t have been a crisp one. Since coming back to training, this
is the first time the projected max hasn’t increased on these overhead things.
Matches log from last time but is down from what axle was. Maybe I was hesitant
due to the oblique thing. My best out of the rack is 235x10 (which was jerks)
and with a clean is 240x10 (once). This would be technically more with the
projected max so maybe a good thing. I’ll have to take it. Neutral grip
pulldowns after that. Not as big of jumps this time but lower reps. Two higher
rep sets to start and then fives all the way up to the top weight, which is the
full stack. It is really strange seeing such a difference in the reps from the
regular style versus this style. Again, I think the lean back is more apparent
on these. I felt good and powerful on these today. Next was slingshot dips. The
plan was to do the same weights as last time but go for at least one more rep
on the last set from last time. That had been a somewhat comfortable ten reps.
I felt like doing more. So I had it be 5lbs more for the last set. Definitely
felt a bit heavier on my joints working up. Maybe doing the extra triceps work
has something to do with that haha. I’m trying to keep with the higher reps
stuff not having wrist wraps to build things a bit. Hands don’t breath so well
with them on so trying to save for a top set that isn’t very long or when I
really need them for heavy stuff on low reps. My wrists tend to swell when
doing heavy stuff so I took off my watch so as not to bust out of it. It has
been a long time since I’ve done heavy dips and for higher rep ranges. Realistically
supporting +400lbs on these. I do tend to get off balance and sway on these. I
got off balance on the 14th rep and felt I had one more. But I guess
I didn’t want to just do one more and reset so I did another to really hit my
max here. I definitely go my setup better as far as getting the weight belt on
and then the slingshot. Wrists and shoulder joints feeling the heavy weights,
triceps feeling strong. Building up that lockout power until my leg drive stops
being stupid. My back was a bit out of whack and the decompression felt
amazeballs on that top set haha. Chest supported rows followed that. Bigger
jumps here. Making sure that my back felt stable and I wasn’t just wildly
heaving the weights. It seems to be a worry of mine but I’ve not had any biceps
issues doing these. I was even able to do these in some form even when I had
the biceps pull and hurt wrist. But back is another story. But this lets me
move big weight and my back feels like a monster after these haha. Keeping reps
high still. Final thing for the session was standing tate presses. Do a light
warm-up and then sets of eight to 5lbs more than last time. But go for max reps
rather than stop at 15-20 reps. I didn’t expect to get as many as I did here.
Short rests to warm-up and then ready to go. Really, I think the only thing I
wanted out of this session was to be more reps on the log press. Home to
stretch, recover and eat tacos.
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