2 Minute Treadmill Backwards Pushes
Mobility Prep
Axle Strict Presses
30x10
80x5
120x3
140x1
160x1
180x1
200x9/1/1 (rest pause)
Mobility Prep
Axle Strict Presses
30x10
80x5
120x3
140x1
160x1
180x1
200x9/1/1 (rest pause)
Rack Chins (yoke, straps)
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
12” Log Incline Bench Presses
87x5
132x3
177x3
207x3
232x12
87x5
132x3
177x3
207x3
232x12
Paused Band Face Pulls (1 count)
µbx12
µbx12
Overhead Dicks Presses
100x8
100x8
100x8
µbx12
µbx12
Overhead Dicks Presses
100x8
100x8
100x8
Paused Band External Rotations
µbx10/10
µbx10/10
Active Bar Hang (thick bar)
bw for 30 seconds
bw for 30 seconds
Stretching
Comments: Day didn’t start off great. My stomach woke me up at like 4:30AM. Very worried that dinner was coming back up. Must have been too fatty a cut of meat and not cooked off enough of it. Eventually I was able to fall back asleep and the stomach issue eventually went away during the work day. I was having doubts about training. Suffice it to say that wind was knocked out of my sails a little bit with the frame carry stuff. Again, have to see how it goes next time and that’s all I can really do. This week was going to be more an indicator on things to come then last time. Despite some things not being ready to work, that was a essentially a fully rested me despite knee issues. This would be a session with fatigue from the week before and would have to see how that would add to things that hopefully would improve from last time. Warm ups felt ok. Shoulders seemed a bit stiffer on the shoulder stuff with the kettlebells. Left trap was feeling really tight. Didn’t wear knee brace today, trying to see if just a thin sleeve is enough. Wore warm-ups for my legs as it wasn’t too bad out but enough that I really wanted to wear gloves but couldn’t for the first bit. Axle pressing again. 10lbs more than last time for the top weight. Same thing of rest pause style. I think part of my worry was if this made sense. Last session with log that all felt good and planned. Who knows. I may just be finding things to worry about. But I do need to keep track of things. Making notes for each day and week on my training planner so that I have an easy reference. This training log is ok but I tend to get verbose and it can be tricky to track down a specific session. So axle today was confusing to me. Started off good. I kind of realized I didn’t really need to walk out the weight like I was doing last time. Same warm-ups up to big red rubber plates and then did 20lbs for singles. These felt really good. I was thinking that I may not drop many reps on my top set. And it seemed good for like the first 2-3 reps but then I just felt like there was no power. I didn’t feel like I had balance issues like last time but five reps was feeling tough. Went for 10 reps but it hit a sticking point (mainly because it got out in front of me from bad form and trying to get a bump off the chest) so stopped there. Managed to grind out a single on each of the next sets then. I was better with keeping to the 20 seconds this time (not having to worry about rewrapping wrist wraps). So, even though this good for me with axle strict pressing since coming back from 2016 injury and being better than what I did with barbell at this weight back in 2014 when I first did this kind of training, still annoyed I didn’t do more reps or that it didn’t feel that good. Especially with how the warm-ups were going. Things I think about are if the recovery work has been too aggressive with the pinpoint massager or if the stomach issues sapped my strength. Just have to see how things go and if any issues arise in subsequent workouts. It can be daunting to do this on my own. From there, inside for back work. I had the chance to put on gloves to warm my hands back up. So I know I said that I’d just be doing bodyweight and bands but I may add some weight to bodyweight I think. So I was going to go up 1 rep (5x8 and then 5x9) across all sets but with how ring rows felt last week, I could probably afford to bump these up a bit more. So did sets of 10 here. This actually felt more routine then last time haha. So back outside in the cold for incline log bench press. Mixed feelings. So part of me was thinking my shoulders didn’t feel so beat like last time but also thinking how they didn’t feel as powerful as last time. 5lbs more weight added. Honestly, I was fully ready for getting like 5 reps on this for the top weight. I banged the rack on two sets. I think I had it too far in. Then my chest felt awake for like the first time of the evening on the top set so I felt confident I could get close to last week’s reps. Ended up getting 12 and stalling at lockout on number 13. Still double digits and more reps then I’d probably hit doing push presses with the log. I hope though that this trend of reps dropping doesn’t continue this drastic with every 5lbs added or I might not be really hitting any PRs at heavier weights, which has been my hope with these high reps going up. Band face pulls after that. I suppose that I could’ve gone right into the overhead dicks presses but I figured I’d give these another shot with adjustments. I think the extended holds, the 3 sets and pulling straight across made them not so good for me. Dropped a set, crossed the bands so pulling in the right way, decreased hold time in half and did a few more reps per set. This might work. Have to monitor each session and afterwards. Overhead dicks presses were good. Left shoulder a little achy but the weight felt easier than 95lbs did last time. Kind of to be expected doing them after so long. Lowered the band tension on the paused external rotations. Left shoulder seemed to appreciate it. Right shoulder doesn’t care what band tension. I’m curious why the one shoulder feels like crap doing these. Active bar hang to finish up the night. Ankle mobility does seem to be showing results for me with the stretching. Iced knees before bed.
Comments: Day didn’t start off great. My stomach woke me up at like 4:30AM. Very worried that dinner was coming back up. Must have been too fatty a cut of meat and not cooked off enough of it. Eventually I was able to fall back asleep and the stomach issue eventually went away during the work day. I was having doubts about training. Suffice it to say that wind was knocked out of my sails a little bit with the frame carry stuff. Again, have to see how it goes next time and that’s all I can really do. This week was going to be more an indicator on things to come then last time. Despite some things not being ready to work, that was a essentially a fully rested me despite knee issues. This would be a session with fatigue from the week before and would have to see how that would add to things that hopefully would improve from last time. Warm ups felt ok. Shoulders seemed a bit stiffer on the shoulder stuff with the kettlebells. Left trap was feeling really tight. Didn’t wear knee brace today, trying to see if just a thin sleeve is enough. Wore warm-ups for my legs as it wasn’t too bad out but enough that I really wanted to wear gloves but couldn’t for the first bit. Axle pressing again. 10lbs more than last time for the top weight. Same thing of rest pause style. I think part of my worry was if this made sense. Last session with log that all felt good and planned. Who knows. I may just be finding things to worry about. But I do need to keep track of things. Making notes for each day and week on my training planner so that I have an easy reference. This training log is ok but I tend to get verbose and it can be tricky to track down a specific session. So axle today was confusing to me. Started off good. I kind of realized I didn’t really need to walk out the weight like I was doing last time. Same warm-ups up to big red rubber plates and then did 20lbs for singles. These felt really good. I was thinking that I may not drop many reps on my top set. And it seemed good for like the first 2-3 reps but then I just felt like there was no power. I didn’t feel like I had balance issues like last time but five reps was feeling tough. Went for 10 reps but it hit a sticking point (mainly because it got out in front of me from bad form and trying to get a bump off the chest) so stopped there. Managed to grind out a single on each of the next sets then. I was better with keeping to the 20 seconds this time (not having to worry about rewrapping wrist wraps). So, even though this good for me with axle strict pressing since coming back from 2016 injury and being better than what I did with barbell at this weight back in 2014 when I first did this kind of training, still annoyed I didn’t do more reps or that it didn’t feel that good. Especially with how the warm-ups were going. Things I think about are if the recovery work has been too aggressive with the pinpoint massager or if the stomach issues sapped my strength. Just have to see how things go and if any issues arise in subsequent workouts. It can be daunting to do this on my own. From there, inside for back work. I had the chance to put on gloves to warm my hands back up. So I know I said that I’d just be doing bodyweight and bands but I may add some weight to bodyweight I think. So I was going to go up 1 rep (5x8 and then 5x9) across all sets but with how ring rows felt last week, I could probably afford to bump these up a bit more. So did sets of 10 here. This actually felt more routine then last time haha. So back outside in the cold for incline log bench press. Mixed feelings. So part of me was thinking my shoulders didn’t feel so beat like last time but also thinking how they didn’t feel as powerful as last time. 5lbs more weight added. Honestly, I was fully ready for getting like 5 reps on this for the top weight. I banged the rack on two sets. I think I had it too far in. Then my chest felt awake for like the first time of the evening on the top set so I felt confident I could get close to last week’s reps. Ended up getting 12 and stalling at lockout on number 13. Still double digits and more reps then I’d probably hit doing push presses with the log. I hope though that this trend of reps dropping doesn’t continue this drastic with every 5lbs added or I might not be really hitting any PRs at heavier weights, which has been my hope with these high reps going up. Band face pulls after that. I suppose that I could’ve gone right into the overhead dicks presses but I figured I’d give these another shot with adjustments. I think the extended holds, the 3 sets and pulling straight across made them not so good for me. Dropped a set, crossed the bands so pulling in the right way, decreased hold time in half and did a few more reps per set. This might work. Have to monitor each session and afterwards. Overhead dicks presses were good. Left shoulder a little achy but the weight felt easier than 95lbs did last time. Kind of to be expected doing them after so long. Lowered the band tension on the paused external rotations. Left shoulder seemed to appreciate it. Right shoulder doesn’t care what band tension. I’m curious why the one shoulder feels like crap doing these. Active bar hang to finish up the night. Ankle mobility does seem to be showing results for me with the stretching. Iced knees before bed.
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