Mobility Prep
Lock Big 3
10’sx10/7.5’sx10/7.5’sx10
Axle Cleans & Push Presses (1 clean)
30x1
50x1
70x1
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
310x0,0,1
Rack Chins (yoke, straps)
bwx5
bwx5
bw+30x17 PR+5lbs & 1 rep
Slingshot Dips
bw+15x10
bw+60x10
bw+105x10
bw+150x10
Band Pull A-parts
MMB+MBx10
MMB+MBx30
Paused Floor Rolling Dumbbell Extensions
15’sx10
40’sx42
Stretching
Comments: The weekend was wonderful but perhaps I
stretched myself too thin? Lack of sleep? Reality settling back in? I just felt
tired all day today and felt my knee and shoulders aching. Indigestion since
Monday too. Having muscle twitches in my right arm. Didn’t want to push
training a day as that would risk missing obligations and possibly get trapped
with rain. I pretty much wanted to lay down and take a nap. But the show must
go on. I did foam rolling during my lunch break. Hoping that the warm-ups would
wake me. I think that did something for me to get the blood flowing. First
thing was shoulder drills. Same weight for the first drill (not going any
heavier than 10lbs) and added 2.5lbs to the other two drills. Might get to that
10lbs range soon where it doesn’t feel like my triceps will tear off. Axle
again. Same as last time but just singles. I had expectations of getting 310lbs
on these. Easier said than done. I’ve been away from the heavier weights on
axle for years. Most I’ve put overhead since coming back from the 2016 injury
has been 292lbs out of the rack push press and a 302lbs clean and jerk. But 290lbs felt so comfortable on the press
last time and I got 290lbs for a double with log last week. I had all the
copper sleeves on today. Lesson I’m learning is that if I stay outside in the shade,
that is better than being in the garage as I get super sweaty if I hide out in
there. I was hoping the decal on the front of my shirt would be enough for
catching the bar. Watching the right biceps like a hawk. Especially sore after
doing stone of steel and then axle a few days later. The only point I felt like
there was a chance I would miss was on the clean with 290lbs as I caught it a
little low and the one side was slower. But the press was easy. I thought
310lbs was in the bag and was thinking of trying 325-330lbs. Nope. Biffed the
clean. Took about 2 minutes to reset the setup and then tried again. Closer but
still not quite there. Ugh. I was going to give this stupid thing one more
shot. About 3 minutes to recover and give it another go. Caught it this time.
Felt heavy in the rack and the press was a bit harder than I cared for but it
went up. I did a pair of Marunde leg lifts with it before dropping it down. I
then gave the weight the finger as I walked away. Ugh. Did not intend to use up
that much effort, time or energy on that today. I had roasts in the oven so I
had kind of an imposed timer. There are positives. I can recover from the
misses. I think I proved that on the log last week. This is 8lbs more than what
I hit for a jerk leading up to the Arnold in training. This is 10lbs under the
USS Nats weight for next year so I got a year to add proficiency and add 10lbs
to this. Rack chins were next. I was kind of rushing things at this point
because time and roasts. Same as last time with plan being more reps with the
weighted set. Body weight is easy so those sets were pretty quick. I had the
idea of using my sand kettlebells instead of a 25lbs plate after the difficult
of setup last time. This would be 5lbs more but it was close enough. Much
easier to setup for sure but still a level of awkwardness. With how sore my
forearms and biceps were from the axle work, I was surprised I was able to
regroup with the short rests and get an extra rep on these. I did adjust the
setup by using the crash pads to elevate the bench. Dips with the slingshot
next. This is where I took the short rests too far. I had assumed that adding
15lbs to the weights from last time would be no problem. I was stupid and did
each set right after the other. I knew that I was perhaps going too hard when
my second to last planned set felt like last week’s top set. My right biceps
was tight setting up on these. Good news is that the 15lbs kettlebells means I
can do 10lbs and 15lbs jumps pretty easy. But that last set was a slog. I had
fully expected this to go better since I’ve done this weight in the gym for 16
reps so even with that in mind, this should’ve been smoother. It was not but I
wasn’t going to not get 10 reps here so it was pretty much rest pause. I will
say I enjoyed the traction on these. The last two exercises were the reppage
ones again. Band pull aparts I felt were too light still. I probably should’ve
kept the same tension from last time. I had tried to do the light band as I
used to be able to bang out sets of 12 with it in the past. Nope, not
happening. So I went with just adding a mini band to the monster mini band.
That was a good jump in tension. I wanted it to be closer to the difficult of
the t-3 raises. That weird thing where I feel something shift in my oblique/lat
area happened at around rep 25 so that was a little unsettling. But still doing
well with this. Shoulders were just smoked. Dumbbells I did on the floor inside
my house again. I couldn’t really think of a way to add weight without
switching out the dumbbell handles. I thought that I’d be tired but these felt
easier than last time. My right biceps were tight in the bottom position at the
start. Probably had more but this was exhausting. Ate a ton of meat before
stretching and then bed.
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