Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Cleans & Push Presses (1 clean)
Kettlebells
15’sx2
Dumbbells
40’sx2
Log
120x2
140x2
160x2
180x2
200x2
220x2
240x2
265x6 (2 cleans)
Bench Chest Supported Barbell Rows
45x10
85x10
135x11 (miscounted)
175x10
225x10
Close Grip Barbell Floor Presses
45x10
135x5
185x5
225x5
275x5
325x5
Trap 3 Raises
10’sx16
10’sx16
Safety Squat Bar JM Floor Presses
65x10
105x10
145x10
185x10
225x10
265x10
Stretching
Comments: Another day of existence. Just ticking the days
off. Hoping that get over it. Haven’t cried in two days. My body didn’t feel
great. Despite making sure I was getting sleep and food, I felt like crap.
Sluggish and unmotivated. Like soreness in my everywhere. I didn’t want to do
anything. Warm-up stuff felt ok. I knew I was going to need my knee sleeves and
arm sleeve for today. My joints felt achy. First thing was shoulder drills. About
how they usually feel. I’ve been wondering if since I haven’t been eating my
usual 2lbs of yogurt for about 6 weeks now if that is why I feel like I got
cramps. I think it has more to do with the oppressive heat as I’m getting
enough potassium in my shakes. Then log. Super anxious about this. Last time I
did this was literally the day after things went to shit and I ended up lifting
in the rain and blacking out and hitting the street. And axle didn’t feel easy
last week. Plan here was same as axle, doubles up to a 5rm set. Not told to
keep it 80% for this outing as the hope was that a week of training should have
me firing mostly on all cylinders. The warming up felt ok. I didn’t want to top
off at 250lbs despite that being the most I’d be doing for reps with this
particular log outside of doubles. But I didn’t think I was good for 5 at
270lbs, especially with how I was feeling and how last week felt. So I added
10lbs to the log so that I could try 260lbs. Didn’t feel bad. Cleans were feel
good after the first one. 220lbs actually went up nice and crisp and I thought
that hey, maybe I undersold myself today. 240lbs felt like I had added 50lbs to
the log and brought me back low again. Enough that I was feeling like 260lbs
for 5 would be too much for me today. That would be a PR for this log and
really a post 2016 backapocalypse PR. I
believe all-time might be 270lbs in training. So I had my doubts here so in
expectation of failing, I added 5lbs more so that even if I got just 3 reps, it
would be a PR of some sort post 2016 injury. I got set and went. Clean was ok
but I felt off balance the entire time. I didn’t watch video until much later
but I was definitely having the one side not in synch. Went for a fifth but
dipped too far and had it go forward and lost it. Ugh. I didn’t feel done
though and I just stood there contemplating recleaning it to get another rep. I
decided to give it another go. Figures that that rep goes up better than my
first one and since I had the log up there, I did another rep for 6 total as a
fuck you to everything. Maybe could do another rep here. My triceps were
really, really sore after this set. Bench supported rowing again. A bit of a
change up. Previously these had been dumbbells and holds due to limited
equipment. I’d been advised that if it worked as far as setup, that I could
alternate barbell for not paused and dumbbells for paused. I really had not
frame of reference how these would go since it has been so very long since I’ve
done barbell type rows. Been mostly neutral grip rows. I probably could’ve done
these from the floor but I went with elevated on the crash pads so that I could
use 45’s. Didn’t film the first set with just the barbell as I wasn’t certain
if I was going to do these or not, depending on the feel. These feel awkward.
Like, I have to get into a position to then do the rows. Plan was to do 5 sets
of 10 up to a 10rm. 225lbs was about all I felt comfortable with pushing today
as these stress the biceps a bit. Right biceps not really a fan of them. Then it was the floor pressing. Unlike with
past floor pressing, this was heavier stuff. Plan being 5 sets of 5 to 5rm. My
triceps were just burning. My hope is that they would keep going even if stuff
felt heavy on my arms and shoulders. Just really sore with the bar to warm-up.
My hope here was that I’d save my wrist wraps for the top set so that it would
feel easier and I wouldn’t be freaking out if the work up sets felt hard. A bit
more reps to work up then usually do with the 5x5. My hope was that I could do
over 320lbs. That seems to be a sticking point where I don’t have the
confidence that I can get five reps on it above that weight. I knew that 335lbs
was a bridge too far today but I needed to do this. If I can’t press reps with this
weight here, what chance do I have of putting that weight over my head on log?
Every rep felt slow and heavy. But I kept my form and didn’t resort to an air
hump to get the last rep. The end of the workout was in sight. T3 raises
followed that. No set reps given for these. Advised to do 2 sets of moderate
reps with the 10lbs dumbbells. My thoughts here were that the band pull aparts
were for 2 sets of 20 reps and reps are about the same with the exercises.
However, the time under tension is greater with these due to the longer ROM and
controlled movements. I figured 10 reps wasn’t enough despite that probably
being enough. Same with 12 reps. I was going to do 15 reps but I landed on 16
reps. Felt good on the upper back and shoulders. I was expecting some tension
because my right biceps was a little stressed from the rows and still not a fan
of the way I picked up the 269lbs sandbag Saturday. Last thing was the ssb jm
floor presses. A big departure here from what I was doing. This wasn’t some light
high rep end like previously. I was advised to do sets of 10 to a 10rm. I’ve
pushed jm presses before in the past. But usually not more than 225lbs I think.
Best being 255lbs for a triple on a barbell. Never pushed these very heavy. So
this was going to be interesting. Reps calculator would say I could do 350lbs
for a single. I’ve seen some strong benchers put up heavy weights for these.
But I knew I needed to test things out. I wanted to set things up so that I
could hit 225lbs for a top set with the possibility of doing 265lbs if that
felt way too easy. I was not sure how things would go with my triceps feeling
as sore as they did. Still moving things fast and explosive, even with 185lbs.
Definite slowdown with 225lbs but still felt good. I was tempted to add wrist
wraps for 265lbs as I was going to give it hell. But I figured I should just
see how this felt without and gauge from there if I should going forward as I
push heavier and heavier weight on this exercise. 265lbs was damn near a max as
I couldn’t guarantee that I could get another rep back up to the saw horses.
Pleased with that. But I need to get better. I had to cool off and eat dinner
before I stretched.
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