2 Minute Treadmill Backwards Pushes
Mobility Prep
12” Log Viper Presses
Kettlebells
15’sx5
Dumbbells
40’sx1
Log
95x1
115x1
135x1
155x1
175x1
199x1
219x1
239x1
259x1 PR+2lbs
12” Log Strict Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx46 PR+4 reps
Slingshot Dips
bwx10
bw+26x8
bw+52x5
bw+78x5
bw+104x12
Stretching
Comments: I thought I felt ok. Wasn’t feeling like I had a cold or anything now. Sleep hasn’t been the best for a few days now. Maybe stress related. I don’t want to take stuff to sleep if I don’t have to. But I might as I feel like I’m fighting in my sleep. Left shoulder/trap/whatever still a pain. I was hoping since I was feeling a slight ache in both sides that it was “getting better” or something. I don’t know. My right calf insert to hamstring has been tight since last training. It got tight after I finished training. Honestly just doing walks and car buffer on it. Biceps were feeling sore. The left more than the right. I think that had to do with the stone of steel slipping on me that one rep in going for extension. My warming up at least felt pretty darn good. Really cold out today. I kept the garage door open at the beginning as I was expected someone to show up and drop off stuff but they were running late by like an hour. So log training, doing viper style. I had adjusted my training weights based off how last time went yet again. That might have been a mistake. Assuming that last time’s weight was 85%, that would put me just under 290lbs for a single. Based off how today went, that’s a nope. So warming up with the kettlebells and then a rep with my dumbbells since I was opening up on the log with close to 100lbs. Everything below my knees felt tight doing that first rep. Seemed to go up fine but I could tell that I wasn’t getting as much hip power as I did the last two times. I was kind of chugging along and not really checking the video to compare how the speed looked. I think I was hoping that adding wrist wraps would make the top weights go better. My right biceps felt a little crampy. I think because I put on a tighter compression sleeve on it that didn’t help matters. With the progression, going up 20lbs for single lifts. Once I got to the point I could use 100lbs of weight, I switched out to my “25lbs” plates. 239lbs didn’t go up as speedy as I wanted it to. But it didn’t slow down so much that I thought that 259lbs would be a grinder of a lift. Been trying my best to not get grinding lifts for all these weeks. This was supposed to be a 90% lift and it most definitely wasn’t. I was annoyed with it. Yes a PR but still less than my best clean and strict press with a log and essentially 40lbs away from contest weight. I had hoped I was closer to using this as a viable option for USS Nats. Body aches and lifts aren’t how I want them. Trying to not get in a bad mood and break myself down. My friend had shown up at before I had gone for 239lbs. We talked for a bit after I finished with the viper pressing so I had cooled down a little bit before doing log presses. Originally was going to do 183lbs but I didn’t want to spend any more time outside than I had to and it was easier to just chuck a 45lbs plate on each side. The continued good news is no knee issues at all for these today. So into the garage after the log on the patio. Like incline dumbbell bench pressing, doing max set with my 70lbs dumbbells for the bench supported rows. I wasn’t sure how this would go. Like I said, my biceps had felt a little tight from Saturday’s training. And I had a pretty high rep number to beat. None of those issues thankfully and I got a ton of reps done. On to sling shot dips after that. Back wasn’t as jacked up as last time as only got adjustments up to “25lbs”. When it comes to upper body stuff using multiple 25lbs, I might as well count that extra pound. I did these rapid fire. Well as rapid as I could. I just kept the camera going and that meant I had about a minute rest between sets once I started as I would need to adjust the weight. I was a little worried I’d feel that upper back stress like last time but I didn’t so that is also good. This ended the workout for today. The little shoulder muscle exercises (trap 3 and ext rot) with bands were dropped to see if that helped with my shoulders feeling better. I initially thought yes. Before I started eating dinner and stretching, I had to prepare for the coming snow storm. Took the squat rack into the garage and salted my patio, driveway and walk way. In that down time, my left shoulder started aching as well as the bottom of my right foot. Similar sensation in my foot when I had been wearing bad shoes for a few days. I did stretch and eat and ice my knees and left shoulder. Hopefully I can rest.
Mobility Prep
12” Log Viper Presses
Kettlebells
15’sx5
Dumbbells
40’sx1
Log
95x1
115x1
135x1
155x1
175x1
199x1
219x1
239x1
259x1 PR+2lbs
12” Log Strict Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx46 PR+4 reps
Slingshot Dips
bwx10
bw+26x8
bw+52x5
bw+78x5
bw+104x12
Stretching
Comments: I thought I felt ok. Wasn’t feeling like I had a cold or anything now. Sleep hasn’t been the best for a few days now. Maybe stress related. I don’t want to take stuff to sleep if I don’t have to. But I might as I feel like I’m fighting in my sleep. Left shoulder/trap/whatever still a pain. I was hoping since I was feeling a slight ache in both sides that it was “getting better” or something. I don’t know. My right calf insert to hamstring has been tight since last training. It got tight after I finished training. Honestly just doing walks and car buffer on it. Biceps were feeling sore. The left more than the right. I think that had to do with the stone of steel slipping on me that one rep in going for extension. My warming up at least felt pretty darn good. Really cold out today. I kept the garage door open at the beginning as I was expected someone to show up and drop off stuff but they were running late by like an hour. So log training, doing viper style. I had adjusted my training weights based off how last time went yet again. That might have been a mistake. Assuming that last time’s weight was 85%, that would put me just under 290lbs for a single. Based off how today went, that’s a nope. So warming up with the kettlebells and then a rep with my dumbbells since I was opening up on the log with close to 100lbs. Everything below my knees felt tight doing that first rep. Seemed to go up fine but I could tell that I wasn’t getting as much hip power as I did the last two times. I was kind of chugging along and not really checking the video to compare how the speed looked. I think I was hoping that adding wrist wraps would make the top weights go better. My right biceps felt a little crampy. I think because I put on a tighter compression sleeve on it that didn’t help matters. With the progression, going up 20lbs for single lifts. Once I got to the point I could use 100lbs of weight, I switched out to my “25lbs” plates. 239lbs didn’t go up as speedy as I wanted it to. But it didn’t slow down so much that I thought that 259lbs would be a grinder of a lift. Been trying my best to not get grinding lifts for all these weeks. This was supposed to be a 90% lift and it most definitely wasn’t. I was annoyed with it. Yes a PR but still less than my best clean and strict press with a log and essentially 40lbs away from contest weight. I had hoped I was closer to using this as a viable option for USS Nats. Body aches and lifts aren’t how I want them. Trying to not get in a bad mood and break myself down. My friend had shown up at before I had gone for 239lbs. We talked for a bit after I finished with the viper pressing so I had cooled down a little bit before doing log presses. Originally was going to do 183lbs but I didn’t want to spend any more time outside than I had to and it was easier to just chuck a 45lbs plate on each side. The continued good news is no knee issues at all for these today. So into the garage after the log on the patio. Like incline dumbbell bench pressing, doing max set with my 70lbs dumbbells for the bench supported rows. I wasn’t sure how this would go. Like I said, my biceps had felt a little tight from Saturday’s training. And I had a pretty high rep number to beat. None of those issues thankfully and I got a ton of reps done. On to sling shot dips after that. Back wasn’t as jacked up as last time as only got adjustments up to “25lbs”. When it comes to upper body stuff using multiple 25lbs, I might as well count that extra pound. I did these rapid fire. Well as rapid as I could. I just kept the camera going and that meant I had about a minute rest between sets once I started as I would need to adjust the weight. I was a little worried I’d feel that upper back stress like last time but I didn’t so that is also good. This ended the workout for today. The little shoulder muscle exercises (trap 3 and ext rot) with bands were dropped to see if that helped with my shoulders feeling better. I initially thought yes. Before I started eating dinner and stretching, I had to prepare for the coming snow storm. Took the squat rack into the garage and salted my patio, driveway and walk way. In that down time, my left shoulder started aching as well as the bottom of my right foot. Similar sensation in my foot when I had been wearing bad shoes for a few days. I did stretch and eat and ice my knees and left shoulder. Hopefully I can rest.
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