Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
Axle Push Presses
40x1
60x1
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
300x1
320x1 PR+5lbs
Rack Chins (yoke, straps)
bwx5
bwx5
bw+35x20 PR+1 rep & 5lbs
Slingshot Dips
bw+5x8
bw+50x8
bw+95x8
bw+140x8
bw+185x8
Band Pull A-parts
MMB+MBx10
MMB+MBx35 PR+2 reps
Paused Floor Rolling Dumbbell Extensions
15’sx10
40’sx49 PR+4 reps
Comments: I wasn’t sure how this would go. I think I was
mostly worried about how the overhead work would go as my knees felt like
garbage. Like, really achy while walking the day before (in like the middle of
my walk) and just walking around the house. Started a bit later with training
as I was a little tired and I ate a big lunch. Liza worked out with me so that
was nice.. Shoulder drills after the usual warm-ups. I was sweating pretty good
already. Outside for the other stuff. Axle out of the rack in the street again.
Same as the last time going up in singles to a top single, taking 20lbs jumps.
Knees weren’t really bothering me thankfully. Keeping an eye on the right
biceps. Put on the copper sleeves on my everything. Speed felt good and the
pressure on the shoulders from unracking was not nearly as bad as last time, as
I thought it would. Then my bar speed seemed to slow down at lockouts. Lockouts
didn’t feel as strong. Taking bits and pieces of support stuff and using
everything by 260lbs. I was not feeling confident with getting my goal of
320lbs or above it. 300lbs went up but the lockout was a bit tougher than I’d like
for something that I can rep for a few on a good day. So I told myself that I
wasn’t going to go any heavier (like I did last time) if I got the next lift as
I tend to get excited for the PR stuff. It flew up to lockout and it was easier
than 300lbs was. It was very tempting to go for more but I shut it down there.
Nothing is really coming up yet. Already paying for going for broke on the
deadlift stuff the past few weeks. Trying to be smart about stuff. Maybe it was
easier because I got hyped up. Maybe I liked the song. Maybe it was because
Liza was watching haha. Then it was time for the rack chins. Two sets of
bodyweight to warm-up and then a max rep set with weights. 5lbs more added this
time. That can be a pain to setup the weight belt for these. My right biceps
felt a pulling setting up for that first set but it was more like a stretch. I
haven’t been keeping up with the soft tissue work for the upper body the past
few days. Sometimes it seems doing stuff helps and other times it seems not
doing stuff is better for it. These were feeling pretty good. I didn’t think I’d
get to 20 reps though with how it felt. Last time I was feeling some biceps
tenderness trying to go for too many more reps but not today. Dips with the
slingshot after that. Trying to move things along as it was already around
7:00PM by this point. 5lbs more than last time. Like night and day from last
time though. I felt whooped. Stuff felt like 45lbs heavier haha. My second to
last set felt like +180lbs felt last time. I was not sure I’d get like 1 rep
with 185lbs added. Triceps were not cooperating today. It felt so damn heavy
but I got reps. I think I got six before I had to rest pause the last two reps.
Got a big cramp in my neck on the last rep locking it out. It is a hassle to
get things setup here with the weights and then getting up to dip but I like
the traction I get on my back. The last two exercises were the reppage ones
again. Band pull aparts started ok. Felt easy on the warm-up set and then hard
on the working set. Usually the opposite. Still managed to eek out two extra
reps. Felt good. No pains anywhere on these. Dumbbells for the triceps. I ran
into issues as I miscounted twice. I was really only aiming for 1-2 more reps
and I was worried I had miscounted two reps. Turns out I was 4 reps more this
time. I could’ve done another for an even 50 reps. Ugh, so much time. Like 2
minutes straight of triceps. I could feel them shaking the rest of the evening.
Too late to really get any stretching in so it was showering and eating dinner
with some icing of my knees and some soft tissue work on my back.
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