5 Minute Walk (.25 miles)
Mobility Prep
Lock Big 3
10’sx10/10’sx6 (nope) – 2.5’sx10/2.5’sx10
Axle Cleans & Push Presses (1 clean)
30x2
50x2
70x2
90x2
110x2
130x2
150x2
170x2
190x2
210x2
230x2
250x2
270x2
290x2
Rack Chins (yoke, straps)
bwx5
bwx5
bw+25x16
Slingshot Dips
bwx10
bw+45x10
bw+90x10
bw+135x10
Band Pull A-parts
MMBx10
MMBx52
Paused Floor Rolling Dumbbell Extensions
15’sx10
40’sx40
Stretching
Comments: So some changes to the warm-ups a little. First
thing was shoulder drills. Definitely got a big weakness there. The first of
the three was doable with the 10lbs weights but the others were not really and
my triceps kept cramping up so I had to drop the weight down a lot. Not how I
wanted to start things out. Anything to get better and keep going. I’m just
glad my shoulders, back and knees aren’t killing me right now. Been doing axle
so it made sense to see where my axle was at. Doing it in the street as it is
easier to load and unload stuff from the garage and not have to go through my
house. Also don’t need to move my sound system haha. Just push pressing doubles
after the clean. This was feeling pretty good. Only going up to as heavy as I
thought I felt safe with doing. Start empty and go up 20lbs. Standard stuff. Mr.
Westerling figured I should be good for 260lbs for the top double. With doing
the empty weight axle to start, that would mean either 250lbs or 270lbs.
Breathing was a little off but still felt good. Wore the copper sleeve for the
arm because honestly, it has never felt the same since I pulled it on that
heavy stone of steel attempt. Not that it lacks any strength mind you. I was
feeling pretty good with the catch height I was getting on the 2nd
pull. 230lbs I had a little hiccup. Didn’t get it up as high (slipped down as I
was going for the pop) and I had to catch it lower so that was not pleasant on
the knees as I wasn’t expecting it. That was also a bit more jarring and I
figured that if anything felt slightly off on 250lbs, I’d just drop it and be done
and move on. Chalked up my shirt and that seemed to do it. Two bumps for 270lbs
and it felt darn comfy in the press. Was I really going to be going for 290lbs
after the lay off? It has been well over a year since I’ve tried to axle clean
anything above my body weight or even attempt to put it overhead. It did show
as my balance was off on the initial pull and I had to rest it on my belt to
catch my balance and then go for it. Two pops to get it like with 270lbs. Press
felt good. Took them nice and controlled. Definitely had a third. Happy with
that as this where I was hoping to be in a few weeks with prepping for the June
show that got cancelled. Not sure if the rest, the barbell clean frequency or
the lockouts for reps had helped here. Mr. Westerling indicated that doing all
that was a bit much in a week for the biceps and shoulder tendons and
risky/reward. Hopefully when my power rack arrives, I can swap in some lockouts
to get that pressing power higher. Rack chins were next. I had been keeping up
on these and I think I’m getting better with them. This time, adding weight to
them. Two sets with just body weight to warm-up. Can feel these pulling on the
right biceps but not why actually doing the movement. Just at the bottom. Like
a reminder. I think it took more effort for me to find a way to secure a weight
to my person than it was to do the reps on the top set. If I wasn’t using
straps, that would be no problem. Not so much with straps on. I think I fought with
the weight and the two bungee cords I had for about 2 minutes before I finally
had things situated. It felt good. Just not quite there to get number 17 on
these. Dips with the slingshot next. I saw a video recently that dips are an
exercise Mateusz Kieliszkowski uses for overhead. No clue if these will help
but they work my triceps hard. I like them mainly for the back traction relief
I get. That’s reason enough for me. This was not to be terribly difficult today.
Do 3-4 sets of 10 working up to a weight I could do for 15 but stop at 10. I
figured plate jumps was the way to go. I figured this weight I could do with no
stops and taking shortish rests. The last two exercises were the reppage ones.
Light isolation stuff for max reps. I had mentioned how I liked the band pull
a-parts for my shoulders so they are here. It was written for me to do a set of
10 and then max reps with mini band. I had been using a monster mini band the
previous two weeks and that was darn easy. I didn’t want to do 100 reps in a
set so I used the monster mini. Fatigue set in and I got just over 50 reps so
still a lot. Back and shoulders were feeling good. Then dumbbells for the
triceps. Extensions on the floor. Since I was going to be on the floor for a
while, I elected to move into the house for the carpeted floor. Warm-up with
the kettlebells and then the dumbbells. I was thinking I may not do that many
with how it was feeling but I kept going and going. Stopped at 40 reps here.
Good to be back to training. I’m going to need to make sure I keep up on my
recovery efforts in food, stretching, soft tissue work and sleep.
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