Mobility Prep
12” Log Cleans + Strict Presses + Push Presses
Kettlebells
15’sx1+10+5
Dumbbells
40’sx1+5+3
Log
115x1+2+1
135x1+2+1
155x1+2+1
175x1+2+1
195x1+2+1
12” Log Clean & Strict Presses (1 clean)
215x8
12” Log Clean & Push Presses (1 clean)
215x1
235x0
Yoke Overhead Supports
95x3 seconds
145x3 seconds
185x3 seconds
235x3 seconds
275x3 seconds
325x3 seconds
375x17.97 seconds
Bench Chest Supported Dumbbell Rows
40’sx10
70’sx33
Incline Dumbbell Bench Presses
15’sx10
40’sx10
70’sx32
Safety Squat Bar JM Presses
65x10
95x10
125x10
Band Triceps Pushdowns
LBx50
Comments: I don’t really want to do this write-up for
this day. Took me a bit longer to sit down to do that. Mostly because I’m not
happy with how the training went and I tend to get down on myself when I feel I
do poorly and I kept seem to find a way to frame a positive that is
satisfactory. “At least I didn’t die” isn’t a good enough one. I’m currently
teleworking now so that is some stress gone but new stress added. Treadmill
warm-up. I may need to do something different going forward. Had to wear my
copper knee sleeves at the start. I had actually delayed this workout a day as
I my shoulders were really achy. Warm-ups didn’t feel great. Walking down the
drive way in my lifters I felt like my right foot had a piece of scotch tape or
a thin band aid on it. Not painful but not feeling you really want. Kind of
foreboding like what if the “tape” rips? I think I hit myself in the head on
the one rep with the kettlebells too. Log work after that. The plan as written
was to do same as last time but 5lbs more. I was actually expecting this to go
up 10lbs but the plan seems to be changed. My lower back just felt pumped up. I
had tried on a different shirt with some decal on it but it doesn’t seem to
matter with this log as it is still slick. My shoulders were aching. I was
hoping that they would get warm as I went and wouldn’t ach so much. Knees were
just feeling terrible on the lap to clean and then the press. I almost wanted
to one motion or viper press the log as that meant less time with it on my
chest and my shoulders aching. This was not building confidence. I knew it was
going to be a struggle to get through this. I got more reps than I was
expecting with the strict press. Not more than if I was feeling good. I was
thinking 5 was my limit with how terrible it felt. Shoulders were just so achy
and I don’t know why. Push press was worse. Felt like I was going to pass out
on the single lift and then doing 20lbs more I only cleaned it as the knee pain
was too much and just didn’t feel worth it to try and actually do a set. I
wanted to stop here but I didn’t want to just quit another workout like I did last
month. I can’t keep stopping when I have a bad workout. I got lazy and had
disdain as I didn’t want to get stuff from the garage that were big plates if I
didn’t have to. So next was overhead supports. I figured that I can stand still
ok and the knee bend is just once to stand up. Advised here to do sets of three
count up to 5lbs more than the weight I did for the hold last time. This was
also a struggle. Felt tougher to lockout my arms compared to like almost 80lbs
more last time. I did manage to hold it for some time but I knew it was less
than 20 seconds. The rest was just rep work so I could do that. Bench supported
rows with the dumbbells. I could feel this wasn’t going to be great too. My
shoulders even ached on these. More so the right side. I got set and went. I
hit about the same reps I did alst time before I had to take a breather. But
unlike last time, I only managed an additional 3 reps. So nine reps less than
last time. Just gets better. The next exercise was incline dumbbell. I was
already figuring that this wasn’t going to be great but these at least seem to
hit my chest more than shoulders. I thought my PR was 37 reps so I fell short
of that but was closer than I thought I was as it was 34 reps from last time.
But I had to reclean the dumbbells again and that is telling. Maybe if I knew I
only had three more reps to go to beat my PR I would’ve but I was already a
defeated man well before this point. Since I busted all my cinderblocks doing
the high pick farmer’s holds with straps, my saw horses were much lower for SSB
JM presses. Way too low as it was like a dead press to get it started. I quit
after three sets as it was too much stress on my right shoulder to unrack the
weights. I did a high rep set of band triceps and that didn’t seem to bother my
shoulders. I was just plain tired and disgusted with training. I pretty much
just shoved everything into my garage and closed the door, rather than put
stuff away. Didn’t bother stretching and had a pot roast for dinner that didn’t
come out well. Despite not wanting to take another week off, I guess I’m going
to. If not to get my body right but my head right.
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