5 Minute Walk (.25 miles)
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
Axle Clean and Strict Presses
33x1
53x1
73x1
93x1
113x1
133x1
153x1
173x1
193x1
Axle Strict Presses
193x2
193x2
193x2
193x2
193x2
Rack Chins (yoke, straps)
bwx5
bwx16
bwx15
bwx15
Incline Dumbbell Bench Presses
10’sx16 (miscounted)
40’sx10
70’sx14 (miscounted)
70’sx15
70’sx14 (miscounted)
Band External Rotations
µbx25/25
Stretching
Comments: Body and mind aren’t cooperating with me. Lower back on the left side is still feeling stuff from yoke. I did a lot of foam rolling on Sunday to get stuff to not be so tight. Did some dips to try and get traction on Monday and Tuesday. Cold and rainy all day Monday so no walking that day. Minor symptoms of tightness and disc compression. I can handle it. Normally I guess. But adding to it some emotional stress. I’m a mass of confused emotions with things and I’m conflicted. I feel I made the only decision I could and it still sucks and hurts. Like I can’t move on and I’m not allowed to. Getting dragged back and second, triple and quadruple guessing myself. It has made me anxious around other people. More so than usual and definitely noticeable around people I have some connection with outside of brief interactions (like getting food or going to dentist or neighbor walking by). But I know not to act or make decisions when the waters are agitated. They need to calm first to see the bottom clearly. Joints a bit achy while walking. Weather changing drastically will do that to me. For the warm-ups, some things felt about the same, others better than usual and some not as good as usual. Mixed bag really. Dumbbell shoulder stuff is tolerable but just not like it was months ago. Axle was up for today. I had to do some cleaning up on the patio as the tarp for the rack just isn’t working. Windy blows stuff off it despite bungee cords and stagnant water keeps getting trapped when it rains. This is the second tarp setup so screw it. It’s a shitty rack anyways. So after trying to get the rotting leaves and water moved, it was time for the axle. As appears to be the pattern of training, strict pressing again. So it would appear that 2 weeks of push press and then 2 weeks of strict press. I think to allow for continued practice on the clean, spend time to build both for shoulders and to let the knees have some more recovery. I think I’m getting better with the clean from hang. Chalked up right at the beginning and tucked in my shirt to keep from having issues. I’m remembering and learning I guess. The pressing was feeling easy. Intentional two step after 153lbs for the clean as I was noticing it was not as high up on the abdomen when I was doing the pop over. I feel I could’ve done the catch at the lower spot on the other reps but I felt that it wasn’t a good idea to do so with the risk/reward and trying to make this style applicable to heavier weights. Out of the rack then for strict pressing. Having realized last time I did the log that I could do the strict press without walking out the weight, I figured I could do the same here, especially since I was picking up from a lower height compared to log. This was easy. I had to make sure I did all the sets as. Almost missed a set if I hadn’t checked the camera. Into the garage to do the rest of the workout. Rack chins again. Plan of progression here is to add a rep to each set and try to get to 3x20 eventually. I think that is what the plan is. Just need some reps. Rows with sandbag for the heavy stuff. I did a set of five to warm-up as I seem to feel off if I go right for it on the first set. Last few reps of each set were tough but I felt comfortable with it. Incline dumbbell benching after that. I’m not sure what happened here. Plan had been 3x15 with 70’s and I thought I did that. But I guess I was distracted as I miscounted the reps on the very first warm-up set and then the first and last set. My obliques felt stiff picking up the dumbbells to put them on my lap to shoulder them. Weight was easy. Again, trying to keep them in shoulder pressing plane. I think the reason I miscounted was getting into the songs to distract me from the emotional stuff I got going on. I did feel my right pec during the movement on the first and last set. Not pain, just felt it moving. Anxiety of something going to happen. Last set I also biffed the shouldering of the dumbbells and I got a cramp in my left hamstring but I didn’t want to stop and reset. Even though I didn’t do the intended reps, I’m going to move on to the next progression next time and make sure I get the reps right. External rotations with the bands to finish up the evening. Felt less of a discrepancy between the two sides this time. Though it was more that my one side felt harder than usual to do them then the other side feeling stronger haha. Stretched and ate dinner. I hate this year so very much.
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
Axle Clean and Strict Presses
33x1
53x1
73x1
93x1
113x1
133x1
153x1
173x1
193x1
Axle Strict Presses
193x2
193x2
193x2
193x2
193x2
Rack Chins (yoke, straps)
bwx5
bwx16
bwx15
bwx15
Incline Dumbbell Bench Presses
10’sx16 (miscounted)
40’sx10
70’sx14 (miscounted)
70’sx15
70’sx14 (miscounted)
Band External Rotations
µbx25/25
Stretching
Comments: Body and mind aren’t cooperating with me. Lower back on the left side is still feeling stuff from yoke. I did a lot of foam rolling on Sunday to get stuff to not be so tight. Did some dips to try and get traction on Monday and Tuesday. Cold and rainy all day Monday so no walking that day. Minor symptoms of tightness and disc compression. I can handle it. Normally I guess. But adding to it some emotional stress. I’m a mass of confused emotions with things and I’m conflicted. I feel I made the only decision I could and it still sucks and hurts. Like I can’t move on and I’m not allowed to. Getting dragged back and second, triple and quadruple guessing myself. It has made me anxious around other people. More so than usual and definitely noticeable around people I have some connection with outside of brief interactions (like getting food or going to dentist or neighbor walking by). But I know not to act or make decisions when the waters are agitated. They need to calm first to see the bottom clearly. Joints a bit achy while walking. Weather changing drastically will do that to me. For the warm-ups, some things felt about the same, others better than usual and some not as good as usual. Mixed bag really. Dumbbell shoulder stuff is tolerable but just not like it was months ago. Axle was up for today. I had to do some cleaning up on the patio as the tarp for the rack just isn’t working. Windy blows stuff off it despite bungee cords and stagnant water keeps getting trapped when it rains. This is the second tarp setup so screw it. It’s a shitty rack anyways. So after trying to get the rotting leaves and water moved, it was time for the axle. As appears to be the pattern of training, strict pressing again. So it would appear that 2 weeks of push press and then 2 weeks of strict press. I think to allow for continued practice on the clean, spend time to build both for shoulders and to let the knees have some more recovery. I think I’m getting better with the clean from hang. Chalked up right at the beginning and tucked in my shirt to keep from having issues. I’m remembering and learning I guess. The pressing was feeling easy. Intentional two step after 153lbs for the clean as I was noticing it was not as high up on the abdomen when I was doing the pop over. I feel I could’ve done the catch at the lower spot on the other reps but I felt that it wasn’t a good idea to do so with the risk/reward and trying to make this style applicable to heavier weights. Out of the rack then for strict pressing. Having realized last time I did the log that I could do the strict press without walking out the weight, I figured I could do the same here, especially since I was picking up from a lower height compared to log. This was easy. I had to make sure I did all the sets as. Almost missed a set if I hadn’t checked the camera. Into the garage to do the rest of the workout. Rack chins again. Plan of progression here is to add a rep to each set and try to get to 3x20 eventually. I think that is what the plan is. Just need some reps. Rows with sandbag for the heavy stuff. I did a set of five to warm-up as I seem to feel off if I go right for it on the first set. Last few reps of each set were tough but I felt comfortable with it. Incline dumbbell benching after that. I’m not sure what happened here. Plan had been 3x15 with 70’s and I thought I did that. But I guess I was distracted as I miscounted the reps on the very first warm-up set and then the first and last set. My obliques felt stiff picking up the dumbbells to put them on my lap to shoulder them. Weight was easy. Again, trying to keep them in shoulder pressing plane. I think the reason I miscounted was getting into the songs to distract me from the emotional stuff I got going on. I did feel my right pec during the movement on the first and last set. Not pain, just felt it moving. Anxiety of something going to happen. Last set I also biffed the shouldering of the dumbbells and I got a cramp in my left hamstring but I didn’t want to stop and reset. Even though I didn’t do the intended reps, I’m going to move on to the next progression next time and make sure I get the reps right. External rotations with the bands to finish up the evening. Felt less of a discrepancy between the two sides this time. Though it was more that my one side felt harder than usual to do them then the other side feeling stronger haha. Stretched and ate dinner. I hate this year so very much.
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