Mobility Prep
Lock Big 3
10’sx10/5’sx10/5’sx10
12” Log Cleans & Push Presses (1 clean)
Kettlebells
15’sx10
Dumbbells
40’sx2
Log
110x2
130x2
150x2
170x2
190x2
210x2
230x2
250x2
270x2
290x2 (missed 2nd and recleaned)
Bench Chest Supported Dumbbell Rows (2 second Holds)
No Holds
Kettlebells
15’sx10
Dumbbells
40’sx10
Added Holds
70’sx16
Close Grip Barbell Floor Presses
45x10
95x5
135x5
185x3
225x3
275x3
295x10
Trap 3 Raises
10’sx10
10’sx26
Safety Squat Bar JM Floor Presses
65x10
95x10
125x10
155x30
Stretching
Comments: I was not as rested as I would’ve liked coming
into this workout. Despite the hard work, back wasn’t feeling so bad. Actually
feeling better in that the symptoms are less and centralizing. Knees a bit
achy. Right biceps was still bothering me but not as concerned about it tearing
for the moment. Really hot and muggy outside. My house was struggling to stay
cool. Warm-ups were ok. I had done some foam rolling earlier in the day. First
thing was shoulder drills. Better this time. I knew what to expect. Able to use
the 10’s for the first exercise. I was told to stay lighter with the other two
for now. Felt some cramping in the right triceps but no issues using the 5lbs
weights. May try more weight. I feel like stuff I don’t do improves pretty
quick. So log work this week. Plan the same as axle, 20lbs doubles for the
jumps. Warmed up with the kettlebells and dumbbells. Right knee a little achy.
Honestly, I wasn’t expecting much. My right biceps was bugging me, my right
knee was achy and it was so darn hot and muggy. Not ideal for log clean and
press. Had to adjust how I clean as this log is very slick. Slickest I’ve ever
used. Now it’s mine. I felt crap on these. Back was tight (but not like sore
and pumped like last time). Still had the taste of defeat in my mouth from last
time I did log. I just kept on going. I was fully expecting to be stopped at
250lbs with how these felt. The second rep on these just seemed to be good for
some reason. Chalked up and got some more reps and weight. If I had gone by how
they looked on video or how I felt, I’m sure I would’ve stopped a lot earlier.
I think just how that second rep at 270lbs felt was enough to goad me into
trying 290lbs. Anything over 230lbs was a PR on the log. At some point, a
caterpillar had fallen from the tree above me into the log. I didn’t feel like
getting it out as odds are I would’ve squished the poor bugger. Just eating and
looking for shade. Can you blame it? I’m not. Hot, sweaty mess. Chalk becoming
like papier-mâché. Constantly wiping off sweat with a towel in my garage before
each set. I forgot how much I sweat when it gets above 70. Not looking forward
to no A/C for the next few months. I honestly have no idea how I got 290lbs for
a single, let alone a double today. Missed the second rep which had been the
easier reps and I was like damn. Not sure why I thought I had to try again but
I did. Would’ve looked real stupid to miss it now. Lockout was a struggle but
got it. Ugh, done with that. I didn’t think I’d be in 300lbs range already
after how long it has been with doing lighter weights. Next up was back work.
Dumbbell rows on the bench while supported. This time a little different. More
warm-up sets and then adding holds at contraction for 2 seconds. I knew this
was going to be tough. I had gone and changed my shirt at this point. Trying to
do them to warm-up fast but I think knowing I was going to have to pause them
on the heavy set may be why I did them with some control on the second warm-up
set. No biceps pain on these. Just lots of rows. I didn’t bother to keep count
as I was trying to focus on the holds. I was feeling fatigue before I even got
to ten reps. Ended up with 16 after video review. About a third of what I could
do normal style. This might make more sense with getting things better for
holding stuff and cleaning stuff. So next was close grip floor presses. I had done
these for two weeks so the plan was to do 5lbs more than what I did the last
time and go for a top set of max reps. Warm-ups feeling pretty good. Things
feeling heavy and pressure on two plates and up. Wanted to try and do all the
sets besides the top set without wrist wraps so that they feel like a boost on
that top set. I think that having sleeves would probably have made this easier.
I’ve been thinking about elbow and knee sleeves more and more but I don’t think
I’m at the point of buying any yet. I need to be strong but also able to move
how I want. 295lbs was feeling heavy but just because it was didn’t mean I wasn’t
going to do reps with it. I probably should’ve bailed on that tenth rep but I
was too committed by that point to bring it back down so I ended up air humping
it into submission. Not a good way to end the set but still got in good work
before that. So another carry over from my own thing was the trap 3 raises.
Same as the band pull-aparts. I like how they make my shoulders feel. These are
a bit harder though. Plan here being a set of 10 and then a max rep set.
Compared to the band pull-aparts, a set of ten with the bands is a lot easier.
Feeling quite a burn doing these. A few shy of 30 reps. Last item of the
session was ssb jms. Didn’t have the squat rack setup yet (it has arrived) so
the alternative was to do floor press version. I’ve done them before with
chains. Plan being 2-3 sets of 10 up to a max rep set. Plan being to do a
weight I could do 15-20 reps at least. I figured 30lbs jumps from empty bar
would be just right. Last time I did these, my shoulder on the right side was
bothering me. No such issue this time. I knew I was doing a lot of reps haha. The
top set I had a song with counting in it and almost got off track as soon as I
started. 30 reps here. I’m in a good spot I think. Hot, sweaty and hungry for
food and more. Hopefully I’m not pushing things too much too early. Stretched
and recovery stuff.
No comments:
Post a Comment