Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
Axle Push Presses
30x2
50x2
70x2
90x2
110x2
130x2
150x2
170x2
190x2
210x2
230x2
250x5
Rack Chins (yoke, straps)
bwx5
bwx5
bwx5
bw+70x12
Slingshot Dips
bw+25x10
bw+70x10
bw+115x10
bw+160x10
Band Pull A-parts
MMB+MBx20
MMB+MBx20
Paused Floor Rolling Dumbbell Extensions
40’sx51 PR+2 reps
Stretching
Comments: July has been unkind this year. I won’t go into
it but if you know, you know and if you don’t you won’t. But two weeks off of
training (not counting the abortive attempt at training during a thunderstorm)
so a bit soft feeling. But the time off has made it so my joints aren’t always
achy. Decision as far as training the only thing I’ve made is not pursuing SC
Nats this year. A bridge too far considering myself physically and emotionally
as well as costs and risks in this crazy COVID-19 world. Only definite is USS
Nats assuming that happens next year. Assuming everything isn’t on fire (still
on fire or even more fire). Maybe December but holding out to see how I feel in
like two months. I’ve been doing nothing but walks and chores. Made myself do
some kind of activities last week at least. So the usual warm-up felt good and
normal on my joints and muscles but I was definitely getting a bit more winded
than usual. I know I will be sore later just from the detraining and
inactivity. It could also be because it is 95 outside with a high humidity. Shoulder
drills after the usual warm-ups. I was expecting my body to resist these more
than they did. But felt about how they usually do. Thankfully no cramps. Axle
out of the rack in the street again. It was overcast so I didn’t need to move
the rack down the street any. Right in front of the driveway. So doubles going
up in 20lbs to a top set of five. Advised to go for about 80% since coming back
after two weeks and not to have the expectation of crushing things. Based off
how I felt with warm-ups, I felt really really good. Like, no stopping me
today. I was moving pretty quick with the workout sets. I was leery about the
sky opening up on me. Stuff started to feel heavy though after I got to 170lbs.
I had not planned to put on the copper arm sleeve for these but my arm wasn’t
liking it when I was getting to the heavier stuff so on it went. I was feeling
that I wasn’t really breathing well for reps today. I’ve been doing mostly
singles on these anyways. 230lbs felt darn heavy. So I decided that 250lbs
(slightly less than 80%) would be where I decided if that was it for the day or
to push it. If the first two reps felt explosive and easy, then go up. They did
not and I felt that this was a near max effort for me near the end of the set.
Ugh. I should be good for double these reps. Moving on. Then it was time for
the rack chins. Changed a bit this time. Three sets of just bodyweight to
warm-up and then go for something that I could do a tough 12-15 reps with. The
bodyweight stuff was easy. The weighted stuff was what was going to be tricky.
Always problems with getting the belt and weights to settle since I’m using
straps to grip the yoke setup. Even though I’ve done 30lbs at most, I felt that
I could do a good bit more. I felt that 45lbs wasn’t going to be enough. I was
a bit lost and then I realized I could try doing my set of kettlebells and all
the 10’s that had grips on them. 70lbs would be about right. I’ll have to try a
different rigging system next time as the weights hung down a bit so that at
the bottom they deloaded completely but kicked in right away. I’d like to try
and have tension the whole time. Trial and error. Dips with the slingshot after
that. The plan here was to do sets of 8-10 reps working up to 25lbs less than
last time I did these. Oof, it was such a pain putting 25lbs on this setup
since I had to take the clip off and then thread it. The traction still feels
good. Definitely an exercise where it is a lot of strain on the entire body
above the waist. I stupidly stuck with doing 10 reps the entire time. This was
not easy. These were tough. My elbows were just questioning why I make them
suffer so much. I got into a good groove on the last set somehow. Isolation
stuff for the rest of the workout. Not to go all out on the band pull a-parts
this time. Advised to do 2 sets of 20 reps with a fairly easy band tension. Took
a gamble and did the band tension I usually do and it felt really comfortable
for these sets. Last thing for the session being the reps of dumbbell
extensions. I had no idea how these would go after a break. I decided to do
them in the garage rather than inside on the carpet. Carpet deadens things a bit
as I had the dumbbells graze my ears letting them settle on I think the fifth
rep. I did not like that haha. Just kept going and going. I knew my arms would
be sucky later but I got over 50 reps. I was a sweaty mess and I took a bit to
cool down while I was stretching. Feels good to be doing something.
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