2 Minute Treadmill Backwards Pushes
Mobility Prep
Axle Clean and Push Presses
50x1
70x1
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
Mobility Prep
Axle Clean and Push Presses
50x1
70x1
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
Axle Half Clean and Push Presses
240x2
240x2
240x2
240x2
240x2
Rack Chins (yoke, straps)
bwx5
bwx18
bwx17
bwx17
12” Log Incline Bench Presses
87x5
117x3
132x3
152x3
172x3
192x3
212x16
240x2
240x2
240x2
240x2
240x2
Rack Chins (yoke, straps)
bwx5
bwx18
bwx17
bwx17
12” Log Incline Bench Presses
87x5
117x3
132x3
152x3
172x3
192x3
212x16
Paused Floor Band Trap 3 Raises (2 count, cross style)
µbx12
Active Bar Hang (thick bar)
bw for 25 seconds
µbx12
Active Bar Hang (thick bar)
bw for 25 seconds
Stretching
Comments: Well, wasn’t really too sure how the day would go. Left side of my neck near base of my skull and just that trap in general have been stiff since Saturday. No real cause other than body hates me and likes to rebel like that. Biceps had been tight after the sandbag stuff Saturday. So I wasn’t really looking forward to axle. Or really anything involving picking it up from the floor and putting it to my shoulders. Knees felt a little stiff at the start of warm-ups but that went away pretty quick. I was feeling a little annoyed/anxious as the day was going. Just typical work related stress. I got honey mustard sauce on my shirt at lunch somehow so that also was irritating. Warm-ups fine. The shoulder drill felt better this time as I knew what to expect. Axle clean and press for today. 20lbs jumps up to 5lbs more than last time. I started out with weights on the bar. Rather than start with anything less than 50lbs, putting the 10lbs bumper plates so that I was pulling same height for all lifts from the start. Knees a little stiff at the start. Better with the pulls this time as I wasn’t going to needing two bumps until 250lbs. I actually had felt good enough for it to be a just a one but it wasn’t and slid down so a little tougher on the clean than I wanted it to be. Pressing felt similar to last time in that not grinders but not flying up. On 270lbs, I got a little forward and kind of had to sloppily let it down walking it back. 290lbs I got off balance a little catching the axle in the racked position so I was little back on the press. Again, the press just was. Comparable to last time with the pressing which is neither bad nor great. Both biceps intact. No pain in anything. I did go through my older videos where I’ve hit this weight on this particular axle. Pressing seems about the same but the clean seems to be more controlled and less panicky. Just got to keep going. Bit by bit. So after that was the new addition of the half clean and pressing. That half clean portion is difficult. It’s not exactly like when I go from the floor to stomach as that has some momentum going whereas this is like going from a dead stop. I might have rushed the pressing a little as I was a little bit more back and forward. Though considering the bigger lifts beforehand, seems about right. So that was tough stuff and inside for a brief reprieve and doing lots of reps. Rack chins again. I’m always surprised with how rough just my little warm-up set feels but it’s enough to get me feeling good for the higher reps stuff. Again, just chipping away at these still. So after this break in the action, back outside for more pressing. Log press on the incline bench. Trying to adjust from last time. I oopsied my math a little at the start. I forgot this was only to be a 5lbs increase, not 10lbs. So had to correct that. So the plan here was warm up like last time to the top weight and do max reps, leaving something in the tank. The ground was still slick from rain. Concrete slab good traction, the metal on the bench not good haha. I eventually figured it was best to keep my feet on the concrete. I wasn’t sure I’d be feeling like last time but I guess I did as I managed to not only get an extra rep before feeling like I needed to stop but I didn’t hit the rack on any of the reps. So another little break in the action to put this away before doing the remaining shoulder health stuff. Crossing the bands on the band stuff made it a lot harder. Also having to hold for a 2 count as well. I still feel like there is room for improvement on these for me. Need to take what I learned from this time to next time. Left shoulder gets tight after I do these. Perhaps this has been the culprit from before? Active bar hang a little tougher on the grip this time due to rain water. Also my back was feeling tight and pumped from the rack chins. Hopefully I can sleep well tonight. Ate pot roast and stretched before icing my knees.
Comments: Well, wasn’t really too sure how the day would go. Left side of my neck near base of my skull and just that trap in general have been stiff since Saturday. No real cause other than body hates me and likes to rebel like that. Biceps had been tight after the sandbag stuff Saturday. So I wasn’t really looking forward to axle. Or really anything involving picking it up from the floor and putting it to my shoulders. Knees felt a little stiff at the start of warm-ups but that went away pretty quick. I was feeling a little annoyed/anxious as the day was going. Just typical work related stress. I got honey mustard sauce on my shirt at lunch somehow so that also was irritating. Warm-ups fine. The shoulder drill felt better this time as I knew what to expect. Axle clean and press for today. 20lbs jumps up to 5lbs more than last time. I started out with weights on the bar. Rather than start with anything less than 50lbs, putting the 10lbs bumper plates so that I was pulling same height for all lifts from the start. Knees a little stiff at the start. Better with the pulls this time as I wasn’t going to needing two bumps until 250lbs. I actually had felt good enough for it to be a just a one but it wasn’t and slid down so a little tougher on the clean than I wanted it to be. Pressing felt similar to last time in that not grinders but not flying up. On 270lbs, I got a little forward and kind of had to sloppily let it down walking it back. 290lbs I got off balance a little catching the axle in the racked position so I was little back on the press. Again, the press just was. Comparable to last time with the pressing which is neither bad nor great. Both biceps intact. No pain in anything. I did go through my older videos where I’ve hit this weight on this particular axle. Pressing seems about the same but the clean seems to be more controlled and less panicky. Just got to keep going. Bit by bit. So after that was the new addition of the half clean and pressing. That half clean portion is difficult. It’s not exactly like when I go from the floor to stomach as that has some momentum going whereas this is like going from a dead stop. I might have rushed the pressing a little as I was a little bit more back and forward. Though considering the bigger lifts beforehand, seems about right. So that was tough stuff and inside for a brief reprieve and doing lots of reps. Rack chins again. I’m always surprised with how rough just my little warm-up set feels but it’s enough to get me feeling good for the higher reps stuff. Again, just chipping away at these still. So after this break in the action, back outside for more pressing. Log press on the incline bench. Trying to adjust from last time. I oopsied my math a little at the start. I forgot this was only to be a 5lbs increase, not 10lbs. So had to correct that. So the plan here was warm up like last time to the top weight and do max reps, leaving something in the tank. The ground was still slick from rain. Concrete slab good traction, the metal on the bench not good haha. I eventually figured it was best to keep my feet on the concrete. I wasn’t sure I’d be feeling like last time but I guess I did as I managed to not only get an extra rep before feeling like I needed to stop but I didn’t hit the rack on any of the reps. So another little break in the action to put this away before doing the remaining shoulder health stuff. Crossing the bands on the band stuff made it a lot harder. Also having to hold for a 2 count as well. I still feel like there is room for improvement on these for me. Need to take what I learned from this time to next time. Left shoulder gets tight after I do these. Perhaps this has been the culprit from before? Active bar hang a little tougher on the grip this time due to rain water. Also my back was feeling tight and pumped from the rack chins. Hopefully I can sleep well tonight. Ate pot roast and stretched before icing my knees.
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