5 Minute Walk (.25 miles)
Mobility Prep
12” Log Clean & Push Presses
Kettlebells
15’sx5
Dumbbells
40’sx3
Log
125x1
145x1
165x1
185x1
12” Log Push Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx10
40’sx10
70’sx12
70’sx12
Slingshot Dips
bw+10x10
bw+55x10
bw+100x10
Stretching
Comments: Made it through a week. Days seem to not matter at this point. I lose track of time. Wish this year would be done with. Just more bad stuff seems to happen each day. Allergies have been terrible the past two days. My joints and muscles ache. I did finally get some soft tissue work done on my back. Weirdest thing has been the right calf at the ankle insertion feeling sore. But it doesn’t stay put. I did a lot of soft tissue and stretching for that area. Now I wonder if I just have wandering pains and aches. I felt less beat up 3 weeks ago so not sure why. Guess my body saying you shouldn’t have done that 3 weeks ago. Now you pay for it. Both elbows are achy, both shoulders are achy and both knees are achy. Right forearm still sore from 2 weeks prior. Right foot feels like plantar fascia stuff a little too. Feel like body is just held together with masking tape at this point. Don’t like it, especially when I’m using such light weights right now. So the alternating weeks for the upper body day have this be log. Same as axle but since my log is a lot heavier empty, I can’t do as many work up sets. My log and axle max are darn close so I’m just using the same weights for both. Wind picked up and my allergies went nuts but I was able to keep training. Log felt like ass. First set with the log felt heavy and my clean was not crisp and the log felt like it sat on my shoulders rather than I had rolled it onto them. Leg drive felt poor. The clean did get better as I went and I think the rest of it too but I still felt like my knees were achy and leg drive was minimal. Then it was time to move it into the rack. I haven’t tried log out of the rack on this setup. I was hoping that doing axle out of the rack would make this not feel terrible. That didn’t help. It has been over 5 months since I’ve done log out of the rack and it showed. Just felt heavy and awkward. My lifting felt disjointed. It didn’t feel like I had the log over my center of gravity at all and when I went for leg drive, my knees were aching and it felt like they weren’t bending right. I got a little better as I went but it still felt sucky for my leg drive. How far have I fallen on this? Well the pressing was done and inside the garage for the rest of it. Dumbbell rows with the bench. It appears this is the inverse of the incline dumbbell from last week. Work up to 2 sets of 10-12 with the 70lbs dumbbells. This was easy stuff thankfully. My upper back rarely has issues like I’ve been having with the pressing and leg drive stuff. Usually just my endurance drops off. So this was nice to not have achy stuff. I did feel the right biceps a little on the last rep of the first set and corrected for the second set. Last thing for the evening was slingshot dips. Sets of 10 taking plate jumps. Got some good back traction on the first two sets. My shoulders did ache and it was noticeable on the right side. So I was not thrilled with that as these are tough weights even with the assistance to support. Last set was bit smoother at least form wise I think on the shoulders. Finished up with stretching and a big meal and then icing my knees and elbows. I hopefully have time.
12” Log Clean & Push Presses
Kettlebells
15’sx5
Dumbbells
40’sx3
Log
125x1
145x1
165x1
185x1
12” Log Push Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx10
40’sx10
70’sx12
70’sx12
Slingshot Dips
bw+10x10
bw+55x10
bw+100x10
Stretching
Comments: Made it through a week. Days seem to not matter at this point. I lose track of time. Wish this year would be done with. Just more bad stuff seems to happen each day. Allergies have been terrible the past two days. My joints and muscles ache. I did finally get some soft tissue work done on my back. Weirdest thing has been the right calf at the ankle insertion feeling sore. But it doesn’t stay put. I did a lot of soft tissue and stretching for that area. Now I wonder if I just have wandering pains and aches. I felt less beat up 3 weeks ago so not sure why. Guess my body saying you shouldn’t have done that 3 weeks ago. Now you pay for it. Both elbows are achy, both shoulders are achy and both knees are achy. Right forearm still sore from 2 weeks prior. Right foot feels like plantar fascia stuff a little too. Feel like body is just held together with masking tape at this point. Don’t like it, especially when I’m using such light weights right now. So the alternating weeks for the upper body day have this be log. Same as axle but since my log is a lot heavier empty, I can’t do as many work up sets. My log and axle max are darn close so I’m just using the same weights for both. Wind picked up and my allergies went nuts but I was able to keep training. Log felt like ass. First set with the log felt heavy and my clean was not crisp and the log felt like it sat on my shoulders rather than I had rolled it onto them. Leg drive felt poor. The clean did get better as I went and I think the rest of it too but I still felt like my knees were achy and leg drive was minimal. Then it was time to move it into the rack. I haven’t tried log out of the rack on this setup. I was hoping that doing axle out of the rack would make this not feel terrible. That didn’t help. It has been over 5 months since I’ve done log out of the rack and it showed. Just felt heavy and awkward. My lifting felt disjointed. It didn’t feel like I had the log over my center of gravity at all and when I went for leg drive, my knees were aching and it felt like they weren’t bending right. I got a little better as I went but it still felt sucky for my leg drive. How far have I fallen on this? Well the pressing was done and inside the garage for the rest of it. Dumbbell rows with the bench. It appears this is the inverse of the incline dumbbell from last week. Work up to 2 sets of 10-12 with the 70lbs dumbbells. This was easy stuff thankfully. My upper back rarely has issues like I’ve been having with the pressing and leg drive stuff. Usually just my endurance drops off. So this was nice to not have achy stuff. I did feel the right biceps a little on the last rep of the first set and corrected for the second set. Last thing for the evening was slingshot dips. Sets of 10 taking plate jumps. Got some good back traction on the first two sets. My shoulders did ache and it was noticeable on the right side. So I was not thrilled with that as these are tough weights even with the assistance to support. Last set was bit smoother at least form wise I think on the shoulders. Finished up with stretching and a big meal and then icing my knees and elbows. I hopefully have time.
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