Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
Axle Push Presses
35x1
55x1
75x1
95x1
115x1
135x1
155x1
175x1
195x1
215x1
235x1
255x1
275x1
295x1
315x1 PR+5lbs
325x0
Rack Chins (yoke, straps)
bwx5
bwx5
bw+30x19 PR+2 reps
Slingshot Dips
bwx8
bw+45x8
bw+90x8
bw+135x8
bw+180x8
Band Pull A-parts
MMB+MBx10
MMB+MBx33 PR+3 reps
Paused Floor Rolling Dumbbell Extensions
15’sx10
40’sx45 PR+3 reps
Stretching
Comments: Rested but not rested. Sunday I put together
the squat rack as well as cleaned out the gutters. Both tasks were annoying but
didn’t take as long as I was expecting them to take. I had taken nasal spray
before doing the gutters as I knew that would aggravate allergies. Also needed
to make sure I was icing my knees as so steps off the ladder on the soft ground
didn’t feel that nice haha. I also fixed up the garage so that I could fit all
the stuff in there and be able to move my car in and out. I may end up just
training here from now on. Lower back a bit stiff but nothing too bad. Nothing
that needs attention. I had done foam rolling the day before. Stomach issues
has made lunch not great the past two days. Pitched my yogurts as I figured
they were the culprit but not having yogurt didn’t change that. Bodies are
weird and stupid. Shoulder drills after the warm-up. It was at this point I put
the roast in the oven. The time has started haha. 10lbs dumbbells make this
less awkward to do but still difficult. I was feeling the right triceps want to
cramp up on me again but they didn’t. Outside for the other stuff. Axle again
but not exactly. See, plan is to try and limit biceps stress and since log
clean and press is something coming up (and I haven’t missed a log clean in
training) axle is being done out of the rack to let my right biceps hopefully
recover better. So this would be me testing out the squat rack. It is light
weight enough that I can move it no problem. It is not as sturdy as I would’ve
liked and I ended up putting weights on the back pegs to make sure it didn’t
tip over. I think it will hold up to my overhead work on the catcher arms but
not for things like squats or deadlifts. Squats I think would be ok if done off
the j-hooks. You get what you pay for and this was the best I could get with
what was available and it still took a month to get it. Anyways, on to the
training again. Singles again. I advised to do 20lbs jumps and aim for 5lbs
more than what I did for the clean and push press last time. So 315lbs was the
goal. I was thinking this would be no problem. One thing I didn’t take into
consideration is that it has been about 3 months since I’ve done stuff out of a
rack for overhead. Not having that stretch reflex makes things feel really damn
heavy and it messes with your head a little. I knew I’d just have to press through
as it is just a sensation and will hopefully not be there next time or so. So
5lbs added to the empty axle. I don’t feel like I’m pressing very fast. Each
rep seems about the same speed. I’m trying to be calm and focused as I don’t
want to go crazy and just waste energy and be spent from a missed lift. I was
also trying to control the weight down so as not to destroy the next squat rack
and to keep from stressing my biceps by having it come down weird or out of
control. With how heavy this was feeling on my shoulders, I’m surprised I got
anything over 255lbs. Caveat was put in for training that if not feeling good,
shut it down 40-20lbs under what I was aiming for and save it for next time. It
can honestly be hard to tell if I’m going to be good or not. 315lbs turns out
to be a 5lbs PR for axle push press out of the rack. I’ve done 320lbs for a
jerk out of the rack and 325lbs for a push press on barbell. I watched video
and it looked like I had it for a double so I figured I’d give 325lbs a go to
match my all-time best for most weight put overhead from the shoulders. I think
I hesitated too much getting it out of the rack. Went forward on me. Tried
again and dipped too low trying to get more leg drive and it went out in front
even more. Would’ve been better to not miss the weight but I’m treating it more
as partial attempts. Rack chins were next. Same as last time. It probably would’ve
been this weight setup for this time even if I didn’t go for the 15lbs
kettlebells for the weight. Right biceps a little tender. I had not worn my
copper arm sleeve today since I wasn’t doing cleans and I didn’t think the rack
chins would be that stressful with how things have been going. I could’ve used
my new squat rack for these but I think I’ll stick to the yoke as it is sturdy
when I have weight on it and I know what to setup. Well kind of, as for some
reason I couldn’t figure out how I had the kettlebells last time without them
being on the floor and not my lap. I think that I did the belt without the
chain last time but that put a lot of pressure on my midsection. I think I
found another way. So close to getting 20 reps on these. Maybe I can accomplish
that next time with more weight? Dips with the slingshot again. This time doing
sets of eight with top set to be something I could do ten with. I wasn’t sure
what to think after last time being so difficult. I said screw it, I want to do
my top set with 180lbs added like I want to do. No worrying about little plates
today. Actually felt good at the start. Get that nice back traction in even
without weight added. I almost miscounted the reps on the first two sets with
how easy it felt. I was a little concerned when I got to 90lbs and I could feel
some burning sensation I the upper back, more so on the left side. I took a bit
to consider things and figured I’d just have to be careful. Added wrist wraps
for the next set to gauge how things felt. Not bad. Then adding the coveted 4th
plate to the belt. This felt substantial. I looked through my logs and I’ve
done this weight before without a slingshot many years ago for a few reps. This
was when I was rehabbing my torn hamstring and was stuck doing upper body a
lot. Most weight ever was +190lbs for a double. This felt heavy but
comfortable. I got into a groove after the first three reps. A lot of pressure
with this weight. But it went well and I feel this was within the parameters of
the difficulty planned. The last two exercises were the reppage ones again. Band
pull aparts started out rough. I didn’t respect the band tension that first
warm-up set haha. I wanted to make sure that I didn’t have that weird
oblique/lat twinge thing again as well. I thought I did better than I actually
did as I thought I had only done 26 reps last time but I had done 30 reps.
Still a good improvement on the reps. Triceps next. So many reps. I just keep
going like a piston on these. I feel I can get 50 reps or more soon on these.
Kind of want to do heavier weight rather than all these reps haha. Finished
with time to spare for the roast. Ate dinner before doing the stretching and
icing.
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