5 Minute Walk (.25 miles)
Mobility Prep
Axle Clean and Push Presses
35x1
55x1
75x1
95x1
115x1
135x1
155x1
175x1
195x1
215x1
Axle Push Presses
215x2
215x2
215x2
215x2
215x2
Rack Chins (yoke, straps)
bwx15
bwx15
bwx15
Incline Dumbbell Bench Presses
10’sx15
40’sx10
70’sx20
70’sx20
Band External Rotations
µbx25/25
Stretching
Comments: Rain off and on throughout the day. Days kind of blur together really. I did manage to get flu shot Sunday so that in case any issues I had a day of a break before training again. Really needed to get walking in with my knees and ankles as well as my upper back. I ended up doing some foam rolling too on Monday. Warm-ups for the most part felt ok. Right knee still not on the same “pain threshold” as the left one yet. Left shoulder still isn’t a fan of the shoulder stuff. More so this time. I hoping this has more to do with just effects of the deep muscle injection then my body falling apart. So today was axle to start. Back patio training again and back to push pressing. I was curious how that would feel after two weeks of a break to do strict pressing. First part of workout was singles with clean and press. 20lbs jumps. Work up to 75%. So working up to 15lbs more than last time I did these but 35lbs more than the strict pressing. Still working the hang style for the clean. Trying to get that right. Chalk on hands and shirt from the start. Grip shirt under shirt too. Trying to keep consistency. No mosquitos tonight. My dad and brought over 10lbs bumper plates. I figured I could use them so that I’m keeping things a consistent height for the axle pulls. I think I realized a little late in the session that I should probably tuck my shirt to keep that issue of my shirt lifting. It is only an issue when I can’t seem to pull high enough on the initial pop. I need more strength or practice and figure out what I can do and what I should be doing with this style of clean. It started to rain on the last set. Not a lot but enough that it could be annoying. No issues on the clean really. Going up pretty smooth. Put the axle in the rack and then do 5 doubles with the weight I just finished at. Rain picked up a bit for the first 2 to 3 sets. I had done this a month ago in the rain so I knew I could do it with the slick axle. I was a little surprised it felt heavy in the hands. Not as bad as it has felt in the past. Left shoulder was acting up a little. Knees were ok on these. I think that my shoulder was feeling off that I didn’t really go for broke with locking the weights out forcefully. Into the garage. Rack chins again since pulldowns were a bust. Using the yoke and my straps. These are a bit strange as I seem to get more warm as I do them and can bang out the first few pretty good and then get fatigued. Plan being bodyweight for 3x15. I was hoping that my arms hanging would make my shoulders feel a bit better. Right forearm was tight. Could feel it even though I was using a false grip with the straps. Putting away stuff from the patio in between sets. I’m going to need to get the flood light fixed because while I got done outside before it got dark, it gets dark really quick now after the sun sets and I imagine it will get worse as we get closer to winter. And if I’m back to office work and have to commute. Incline dumbbell bench presses to follow that up. Same as last time, 2 sets of 15-20 reps. Working up sets were quick. I tend to press out and away so I figured I’d try and bring this more in line with shoulders. Finished up with band ext rotations. Despite left shoulder being the one complaining the most today, right shoulder still has a harder time with these. Finished up with dinner and then stretched and iced stuff.
Mobility Prep
Axle Clean and Push Presses
35x1
55x1
75x1
95x1
115x1
135x1
155x1
175x1
195x1
215x1
Axle Push Presses
215x2
215x2
215x2
215x2
215x2
Rack Chins (yoke, straps)
bwx15
bwx15
bwx15
Incline Dumbbell Bench Presses
10’sx15
40’sx10
70’sx20
70’sx20
Band External Rotations
µbx25/25
Stretching
Comments: Rain off and on throughout the day. Days kind of blur together really. I did manage to get flu shot Sunday so that in case any issues I had a day of a break before training again. Really needed to get walking in with my knees and ankles as well as my upper back. I ended up doing some foam rolling too on Monday. Warm-ups for the most part felt ok. Right knee still not on the same “pain threshold” as the left one yet. Left shoulder still isn’t a fan of the shoulder stuff. More so this time. I hoping this has more to do with just effects of the deep muscle injection then my body falling apart. So today was axle to start. Back patio training again and back to push pressing. I was curious how that would feel after two weeks of a break to do strict pressing. First part of workout was singles with clean and press. 20lbs jumps. Work up to 75%. So working up to 15lbs more than last time I did these but 35lbs more than the strict pressing. Still working the hang style for the clean. Trying to get that right. Chalk on hands and shirt from the start. Grip shirt under shirt too. Trying to keep consistency. No mosquitos tonight. My dad and brought over 10lbs bumper plates. I figured I could use them so that I’m keeping things a consistent height for the axle pulls. I think I realized a little late in the session that I should probably tuck my shirt to keep that issue of my shirt lifting. It is only an issue when I can’t seem to pull high enough on the initial pop. I need more strength or practice and figure out what I can do and what I should be doing with this style of clean. It started to rain on the last set. Not a lot but enough that it could be annoying. No issues on the clean really. Going up pretty smooth. Put the axle in the rack and then do 5 doubles with the weight I just finished at. Rain picked up a bit for the first 2 to 3 sets. I had done this a month ago in the rain so I knew I could do it with the slick axle. I was a little surprised it felt heavy in the hands. Not as bad as it has felt in the past. Left shoulder was acting up a little. Knees were ok on these. I think that my shoulder was feeling off that I didn’t really go for broke with locking the weights out forcefully. Into the garage. Rack chins again since pulldowns were a bust. Using the yoke and my straps. These are a bit strange as I seem to get more warm as I do them and can bang out the first few pretty good and then get fatigued. Plan being bodyweight for 3x15. I was hoping that my arms hanging would make my shoulders feel a bit better. Right forearm was tight. Could feel it even though I was using a false grip with the straps. Putting away stuff from the patio in between sets. I’m going to need to get the flood light fixed because while I got done outside before it got dark, it gets dark really quick now after the sun sets and I imagine it will get worse as we get closer to winter. And if I’m back to office work and have to commute. Incline dumbbell bench presses to follow that up. Same as last time, 2 sets of 15-20 reps. Working up sets were quick. I tend to press out and away so I figured I’d try and bring this more in line with shoulders. Finished up with band ext rotations. Despite left shoulder being the one complaining the most today, right shoulder still has a harder time with these. Finished up with dinner and then stretched and iced stuff.
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