2 Minute Treadmill Backwards Pushes
Mobility Prep
Axle Clean and Push Presses
40x1
60x1
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
Mobility Prep
Axle Clean and Push Presses
40x1
60x1
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
Axle Push Presses
225x2
225x2
225x2
225x2
225x2
Rack Chins (yoke, straps)
bwx5
bwx17
bwx17
bwx16
Incline Dumbbell Bench Presses
10’sx15
40’sx10
70’sx36 PR+2 reps
225x2
225x2
225x2
225x2
225x2
Rack Chins (yoke, straps)
bwx5
bwx17
bwx17
bwx16
Incline Dumbbell Bench Presses
10’sx15
40’sx10
70’sx36 PR+2 reps
Paused Floor Band Trap 3 Raises/Paused Band External Rotations (right/left)
µbx15/µbx15/15
µbx15/µbx15/15
Stretching
Comments: Had some unwanted and unexpected stress the end of the day Saturday. But seem to be ok since. Been a bit paranoid with how my body reacts to stuff. Left shoulder stiff and tight and I’m not sure if it is rotary stuff or if it is mid/upper traps. Kind of baffled. Also got something (not pain) with the right oblique. Hard to describe but I’ve had it before. It’s like something is missing or impeding a little. I had felt some stuff being worked hard when I was doing SOS last time but only just showed up in the last few days. Monitoring and documenting but continuing forward. Trying to work smart with things. Such as using the hand truck to move weights around. Warming up mostly good. Knees seemed to be doing ok. I was anticipating some protesting from my shoulders but they were ok with things too. Axle for today. Again, a little concerned that things feeling off would make this not good. Plan was again singles with 20lbs jumps up to 90%. I’ve been basing things off of 310lbs as that is the most I’ve done this year with a clean and the most I’ve done honestly since I started training again after that 7 month period of debilitating nerve pain. So that would mean 279lbs. I wasn’t going to deal with that so went with round numbers. Besides, a pound or two either way really with weights. I was really trying to get things feeling right before I broke the weight off the floor. I was a bit surprised my knees were aching on these. They usually don’t and I had thought that my knees not being so fussy in warm-ups would mean no complaints here. Things were feeling pretty consistent. Wrist wraps added at 240lbs. I got the wrap right this time where the loop is on the pinky so that it isn’t forcing my thumb open. 260lbs was where I couldn’t get it to the spot on the first pop and had to adjust. It went up easy but I got a little bit forward and had to put my foot out to catch. But not the shaker that was 263lbs last time. 280lbs actually felt better than 260lbs. I think it was because I knew that this would be a two bump from the start. The press was effortless. A little confusing. I’ve been doing axle overhead since I think before I started even competing (I had a bar made out of pipe that was 2 3/8” diameter) and I can’t really recall a press at this weight from the clean that moved that well. I actually went through all my training videos where I did axle at or above this weight. I’ve had jerks but those have to be fast. I’ve had way faster cleans but I’m not rushing that. I’m not going to be able to rush the expected 320lbs or more I will need to be doing. That would tie my lifetime best and the aggressive goal is to do it more than once if possible. I was pleased that despite body aching that this seems to be on track. After that was push press from the rack. Same rep and set scheme. But finally getting back to weights I was doing before. I mean close to that is. 232lbs had been where things had stopped before having the weights dropped down and starting back up. 225lbs for today. I had to tell myself to stick to that and not go a little heavier. Because these don’t feel as comfortable as they did when I did these in the gym. I wore a hard belt when I did that weight whereas this time I did just the soft belts. Video from that time before made them all look easy so I read what I wrote so I could compare. I indicated that there was hesitancy on the first rep each set and my last set felt the best. I think I’m getting used to not being able to just rip out of the rack and go. But I feel that my 2nd and 4th set this go around were my best. On the third set, I took to wide a stance and my knees didn’t care for it. On the last set, I got a little too far forward on the dip and lost balance so essentially a bump press instead of a push press that last rep. Rack chins next. I do a set of five to get things ok. And usually those first few reps feel garbage. For whatever reason, the straps digging into my wrists felt more noticeable this time. Left side shoulder on the posterior side was grumpy the first few reps of the first actual working set. It seemed better over the other two sets. Been doing soft tissue work for the shoulder. Perhaps a bit too aggressively on Sunday. Just chipping away at the reps here as planned. Was tougher than expected with the reps. Then incline bench press. Has been sets and reps for a few weeks and months now. So for this time, max reps in a single set. There have been weeks where I felt like I could piston out the reps and then see fatigue others. This was an in between feeling. Light warm-ups. I put on wrist wraps for this set (been going without since high reps). I hit a wall at 32 reps and figured I’d regroup for a few seconds and reclean the dumbbells and keep going. My thoughts on this being that last time I did this, I did the same thing because I didn’t want to end up doing less reps than the last time. I had done 32 reps I think the first time and got only 31 and then recleaned them to do 3 more reps. So I wanted at least one more. Ended up with 36. That was tough. I’m not sure what is next on these. Not looking forward to the rotary cuff stuff because it gets difficult and I get a deep burn in my shoulders on these. And now I don’t know if it is too much or not. Left shoulder is the only one that seems to be acting the fool on me. But I can’t tell if this is shoulder or trap related for that. I didn’t even bother to try and do the external rotations as straight reps as I could feel the fatigue from all those incline dumbbell reps so I just got the tension off about halfway into them and then resumed. Both sides were feeling it that way. Felt ok immediately afterwards. Stretched and ate dinner and then iced my knees and shoulders. I did end up taking Tylenol before bed as left shoulder was stiff and sore and my wrists were aching a little. I wanted to try and sleep.
µbx15/µbx15/15
µbx15/µbx15/15
Stretching
Comments: Had some unwanted and unexpected stress the end of the day Saturday. But seem to be ok since. Been a bit paranoid with how my body reacts to stuff. Left shoulder stiff and tight and I’m not sure if it is rotary stuff or if it is mid/upper traps. Kind of baffled. Also got something (not pain) with the right oblique. Hard to describe but I’ve had it before. It’s like something is missing or impeding a little. I had felt some stuff being worked hard when I was doing SOS last time but only just showed up in the last few days. Monitoring and documenting but continuing forward. Trying to work smart with things. Such as using the hand truck to move weights around. Warming up mostly good. Knees seemed to be doing ok. I was anticipating some protesting from my shoulders but they were ok with things too. Axle for today. Again, a little concerned that things feeling off would make this not good. Plan was again singles with 20lbs jumps up to 90%. I’ve been basing things off of 310lbs as that is the most I’ve done this year with a clean and the most I’ve done honestly since I started training again after that 7 month period of debilitating nerve pain. So that would mean 279lbs. I wasn’t going to deal with that so went with round numbers. Besides, a pound or two either way really with weights. I was really trying to get things feeling right before I broke the weight off the floor. I was a bit surprised my knees were aching on these. They usually don’t and I had thought that my knees not being so fussy in warm-ups would mean no complaints here. Things were feeling pretty consistent. Wrist wraps added at 240lbs. I got the wrap right this time where the loop is on the pinky so that it isn’t forcing my thumb open. 260lbs was where I couldn’t get it to the spot on the first pop and had to adjust. It went up easy but I got a little bit forward and had to put my foot out to catch. But not the shaker that was 263lbs last time. 280lbs actually felt better than 260lbs. I think it was because I knew that this would be a two bump from the start. The press was effortless. A little confusing. I’ve been doing axle overhead since I think before I started even competing (I had a bar made out of pipe that was 2 3/8” diameter) and I can’t really recall a press at this weight from the clean that moved that well. I actually went through all my training videos where I did axle at or above this weight. I’ve had jerks but those have to be fast. I’ve had way faster cleans but I’m not rushing that. I’m not going to be able to rush the expected 320lbs or more I will need to be doing. That would tie my lifetime best and the aggressive goal is to do it more than once if possible. I was pleased that despite body aching that this seems to be on track. After that was push press from the rack. Same rep and set scheme. But finally getting back to weights I was doing before. I mean close to that is. 232lbs had been where things had stopped before having the weights dropped down and starting back up. 225lbs for today. I had to tell myself to stick to that and not go a little heavier. Because these don’t feel as comfortable as they did when I did these in the gym. I wore a hard belt when I did that weight whereas this time I did just the soft belts. Video from that time before made them all look easy so I read what I wrote so I could compare. I indicated that there was hesitancy on the first rep each set and my last set felt the best. I think I’m getting used to not being able to just rip out of the rack and go. But I feel that my 2nd and 4th set this go around were my best. On the third set, I took to wide a stance and my knees didn’t care for it. On the last set, I got a little too far forward on the dip and lost balance so essentially a bump press instead of a push press that last rep. Rack chins next. I do a set of five to get things ok. And usually those first few reps feel garbage. For whatever reason, the straps digging into my wrists felt more noticeable this time. Left side shoulder on the posterior side was grumpy the first few reps of the first actual working set. It seemed better over the other two sets. Been doing soft tissue work for the shoulder. Perhaps a bit too aggressively on Sunday. Just chipping away at the reps here as planned. Was tougher than expected with the reps. Then incline bench press. Has been sets and reps for a few weeks and months now. So for this time, max reps in a single set. There have been weeks where I felt like I could piston out the reps and then see fatigue others. This was an in between feeling. Light warm-ups. I put on wrist wraps for this set (been going without since high reps). I hit a wall at 32 reps and figured I’d regroup for a few seconds and reclean the dumbbells and keep going. My thoughts on this being that last time I did this, I did the same thing because I didn’t want to end up doing less reps than the last time. I had done 32 reps I think the first time and got only 31 and then recleaned them to do 3 more reps. So I wanted at least one more. Ended up with 36. That was tough. I’m not sure what is next on these. Not looking forward to the rotary cuff stuff because it gets difficult and I get a deep burn in my shoulders on these. And now I don’t know if it is too much or not. Left shoulder is the only one that seems to be acting the fool on me. But I can’t tell if this is shoulder or trap related for that. I didn’t even bother to try and do the external rotations as straight reps as I could feel the fatigue from all those incline dumbbell reps so I just got the tension off about halfway into them and then resumed. Both sides were feeling it that way. Felt ok immediately afterwards. Stretched and ate dinner and then iced my knees and shoulders. I did end up taking Tylenol before bed as left shoulder was stiff and sore and my wrists were aching a little. I wanted to try and sleep.
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