Mobility Prep
Axle Clean and Push Presses (one clean)
30x10
70x5
120x3
160x1
180x1
200x1
220x1
240x3
240x3
240x3
Seated Yoke Overhead Lockouts
180x1
230x1
270x1
310x2
310x2
310x7
Weighted Push Ups w/ (2) Mini Bands
bwx3
bw+45x3
bw+45x3
bw+45x19
Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12
Paused Floor Rolling Dumbbell Extensions
40’sx14
40’sx15 (miscounted)
40’sx14
Stretching
Comments: Surprisingly felt rested considering the week
of hard training. Granted, got some stiff joints and muscle aches but didn’t
feel worn out. And that is despite getting to sleep later than I should. Walking outside felt nice. Kept warm-ups on
inside for the mobility and stuff to keep warm. Conditioning is a bit down as I
did no walking the week before and I noticed this while walking on Sunday and
Monday. Only takes a week off to feel the difference in how the steady state
stuff feels. Trend of knees feeling mostly ok continues. They seem to be tracking
better with my old shoes. Warm-ups good
too. So first thing for the session was axle. Clean and push press as will be
the case until I get confirmation of show status. If cancelled, then have to
rethink plans perhaps. Rather than have to move stuff through the house to the
porch, I figured I’d just do the axle in the street. One because it would be
easier and I could just keep the garage open. Two this will be closer to
contest conditions as it will be in a parking lot for a car dealership. Three I
wanted to make sure I wasn’t pressing lopsided because of the terrain. Empty
axle to start and then taking a big jump after that and then around the usual
20lbs jumps. I was very leery of my right biceps as it has been feeling tight.
It’s my overhand grip for a reason as it’s the biceps I’ve pulled more than
once. I wore an arm sleeve to keep things warm. Using the regular sized plates
as I noticed when doing axle rdls with them that they sat more snug so less
movement and worry about jerky motions. It does set things up a little higher
so might not be the best depending on how high the plates are. It might be best
to keep smaller and larger plates in the mix to not get too used to one setup.
Higher for press days, lower for clean days. Cleans are feeling better as far
as getting under the weight. Catching a bit low and becoming like a belt clean.
That is legal for this upcoming show so not worried about that. Pressing is
moving up pretty easy. I was tempted to go heavier but this is taking a bit out
of me with another day of cleans tomorrow and that I got to do it again in a
week with more weight. So arm intact so pleased to be ok and moving on to the
rest of the workout. The seated yoke press lockouts. I had a better idea of
what to expect and I figured that this would be a night and day difference
here. Singles to warm-up this time and then the plan was to do 5lbs more than
my best triple last week and do two doubles and then a max rep set. I felt emboldened
and went for 10lbs more. First set was a little shaky and I was worried maybe I
spoke too soon. But I got the rust off and felt good about the next set. That
was even easier. Got good and ready for that last set. Not sure how I managed
to get anything over 5 reps with how hard reps 6 and 7 were haha. But pleased
that this is coming back to me quick. Hopes to be repping 300lbs for real
overhead work may happen this year still. From there, moved on to weighted
push-ups. Again. With my one monster mini breaking and my other dangerously
frayed, I figured that the best option here was just adding another mini band.
So next week will be three mini bands. Still awkward to setup but it feels good
as far as chest, shoulders and triceps. Lost four reps from last week with the
added band tension. Not bad, usually more of a drop off just because of how
awkward the bands feel when more tension is added. Dismount still ungraceful
but the falling on my side like a tortoise or elephant seems to be the best and
safest way out of it haha. Moved on to band pull a-parts. Managed to get these
on film this time. I’m not sure what happened last week when I tried to get
this videoed as I’ve never really done that for the super light band stuff.
Shoulders and back look strong and huge haha. Last thing was some triceps work.
Same as last week as next jump in weight is 70lbs and not dealing with the
hassle of getting sets of dumbbells. Plan was 3x14 but I miscounted on the one
set and did an extra. Next week was going to be 3x15 but I may do 3x16 since
this was easier than 3x12. Good thing with the home training is that I can start
working on dinner in the middle of lifting. Not the eating but the prep if
needed. Still ended up being a later dinner. Stretching and recovery work.
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