Mobility Prep
Axle Push Presses
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x2
Axle Push Presses
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x2
Paused Axle Push Presses (2 seconds, beltless)
224x3
224x3
224x3
224x3
224x3
224x3
Chest Supported Barbell Rows (2 seconds hold, straps)
135x3
195x3
222x6
197x8
197x8
197x8
135x3
195x3
222x6
197x8
197x8
197x8
Ring Push-ups (3 seconds negatives, feet on ground)
bwx15
bwx12
bwx12
bwx15
bwx12
bwx12
Underhand Band Pullaparts/Band Y Raises/ Band Triceps Pressdowns
mbx10/µbx10/lbx25
mbx10/µbx10/lbx25
mbx10/µbx10/lbx25
mbx10/µbx10/lbx25
Stretching
Comments: Another week down and still standing. Though as it seems to be the case, I get confident and get a little smack down to stay humble. Sleep was a little off the day after training but I figured that I made up for it with going to be early Sunday. I was looking forward to training and was hoping for good things. I wasn’t anywhere near as sore as I was last week. Barely any DOMS in my legs. Only way you could tell I did a lot of work a few days ago is from the scabbing on my shins and the bruises on my inner arms. But even then that can’t say from a glance that was from training haha. I was looking forward to training and got stuff setup during my lunch break. Planned a big dinner. Upper back didn’t feel like it needed much foam rolling, especially on the second go through. Hip flexors were tight but not murderously tight like last week. Other movement prep stuff felt good. Literally only had aches in joints on the first go through. So on to lifting. Axle push presses again. Plan was to do 2 doubles and then a rep set keeping 2RIR. Tried to film these from the side and get more of my legs into view. Warming up was a bit different in that doubles but pausing the first rep. Did that up until I was in the 50-60% range. Then just regular doubles. I had hoped by this point that weights wouldn’t feel so darn heavy on my shoulders in the rack. I think if this had been triples this week again, I’d have been in trouble with potentially missing reps on sets. But doubles seemed ok. As seems to be the case, first set seems to be a bit hesitant, at least on that first rep. 2nd set felt really good and I was hoping to do well on the last set then. Got things set and put on music that would get me hyped. Launched the first rep up and then it felt like the same for the second but it went out in front of me a little and it was difficult to lockout with my right arm to stabilize it. I just lost all momentum and the set just died. I couldn’t guarantee at that point I had 2 more reps in the tank if I went for anymore. And that sucks as this was to gauge improvement and how to progress from here. I feel like I could’ve done another double or so but this was where I stopped things. Annoyed with myself as I was feeling good like I could compete right this second. But I need to chill. Need to be getting at least 5 reps here minimum. I will say that doing these without rebounding reps is making these much harder for me. Next was paused push presses. Back up to 70% but beltless this time and only 2 seconds holds. I was advised that I was rebounding these last time so I tried to fix that this time around. I was a little slow at the start as the weight actually felt heavy on my shoulders. This hasn’t been the case the past two weeks after the top heavy sets. So that through me off a little. But I got the sets and weights done. Right knee was feeling a little sore on push pressing today. And I wondered if my bruised arms maybe had something to do with how these felt today. Well the next thing for the workout was the bench rows so that would test things out. So plan here was a hard set of 6 and then based off that, do 3x8 with about 10-12.5% less. This can be tricky as more reps is more time and I tend to fatigue. A 2 rep difference feels big on these. So based off how the past two weeks were on these, I figured that 195lbs would be where I should do my top set. But it felt way too easy and I stopped at three reps. So I put on the bar what my proposed 1rm from app said it would be for my set. And I got that with still probably a rep in the tank. Huh. Went with the lightest weight to be within the numbers as this was going to be tough with my biceps and back feeling it. Ring push-ups next. Same as last time, feet on the ground and do 1-3 ct for the negative. 3 sets with bodyweight and leaving 2 reps in the tank each set. Got an extra 2 reps on that first set. Second set was the same as last week but I think that was more because I was actually feeling my chest on these finally and I wasn’t sure how fatigue there would affect things as I’m used to the triceps and/or shoulders fatiguing first. Matched 12 reps again on the last set for a 3 reps increase from last time. So then the last thing of the evening was the band trisets. I lowered the band tensions back to what I did the first week as the intent is light blood flow work. And the band y raises felt a ton better with just the one band. Had about 4.5lbs of beef for dinner and stretched before icing my knees and shoulders. Hopefully no ouches tomorrow and I don’t fall short again. Third week seems to be the test.
Comments: Another week down and still standing. Though as it seems to be the case, I get confident and get a little smack down to stay humble. Sleep was a little off the day after training but I figured that I made up for it with going to be early Sunday. I was looking forward to training and was hoping for good things. I wasn’t anywhere near as sore as I was last week. Barely any DOMS in my legs. Only way you could tell I did a lot of work a few days ago is from the scabbing on my shins and the bruises on my inner arms. But even then that can’t say from a glance that was from training haha. I was looking forward to training and got stuff setup during my lunch break. Planned a big dinner. Upper back didn’t feel like it needed much foam rolling, especially on the second go through. Hip flexors were tight but not murderously tight like last week. Other movement prep stuff felt good. Literally only had aches in joints on the first go through. So on to lifting. Axle push presses again. Plan was to do 2 doubles and then a rep set keeping 2RIR. Tried to film these from the side and get more of my legs into view. Warming up was a bit different in that doubles but pausing the first rep. Did that up until I was in the 50-60% range. Then just regular doubles. I had hoped by this point that weights wouldn’t feel so darn heavy on my shoulders in the rack. I think if this had been triples this week again, I’d have been in trouble with potentially missing reps on sets. But doubles seemed ok. As seems to be the case, first set seems to be a bit hesitant, at least on that first rep. 2nd set felt really good and I was hoping to do well on the last set then. Got things set and put on music that would get me hyped. Launched the first rep up and then it felt like the same for the second but it went out in front of me a little and it was difficult to lockout with my right arm to stabilize it. I just lost all momentum and the set just died. I couldn’t guarantee at that point I had 2 more reps in the tank if I went for anymore. And that sucks as this was to gauge improvement and how to progress from here. I feel like I could’ve done another double or so but this was where I stopped things. Annoyed with myself as I was feeling good like I could compete right this second. But I need to chill. Need to be getting at least 5 reps here minimum. I will say that doing these without rebounding reps is making these much harder for me. Next was paused push presses. Back up to 70% but beltless this time and only 2 seconds holds. I was advised that I was rebounding these last time so I tried to fix that this time around. I was a little slow at the start as the weight actually felt heavy on my shoulders. This hasn’t been the case the past two weeks after the top heavy sets. So that through me off a little. But I got the sets and weights done. Right knee was feeling a little sore on push pressing today. And I wondered if my bruised arms maybe had something to do with how these felt today. Well the next thing for the workout was the bench rows so that would test things out. So plan here was a hard set of 6 and then based off that, do 3x8 with about 10-12.5% less. This can be tricky as more reps is more time and I tend to fatigue. A 2 rep difference feels big on these. So based off how the past two weeks were on these, I figured that 195lbs would be where I should do my top set. But it felt way too easy and I stopped at three reps. So I put on the bar what my proposed 1rm from app said it would be for my set. And I got that with still probably a rep in the tank. Huh. Went with the lightest weight to be within the numbers as this was going to be tough with my biceps and back feeling it. Ring push-ups next. Same as last time, feet on the ground and do 1-3 ct for the negative. 3 sets with bodyweight and leaving 2 reps in the tank each set. Got an extra 2 reps on that first set. Second set was the same as last week but I think that was more because I was actually feeling my chest on these finally and I wasn’t sure how fatigue there would affect things as I’m used to the triceps and/or shoulders fatiguing first. Matched 12 reps again on the last set for a 3 reps increase from last time. So then the last thing of the evening was the band trisets. I lowered the band tensions back to what I did the first week as the intent is light blood flow work. And the band y raises felt a ton better with just the one band. Had about 4.5lbs of beef for dinner and stretched before icing my knees and shoulders. Hopefully no ouches tomorrow and I don’t fall short again. Third week seems to be the test.
No comments:
Post a Comment