Mobility Prep
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
55x2
85x2
115x2
145x2
175x2
No Pauses
205x2
235x2
265x3
265x3
265x3
265x3
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
55x2
85x2
115x2
145x2
175x2
No Pauses
205x2
235x2
265x3
265x3
265x3
265x3
Axle Push Presses (beltless 5 seconds negatives)
208x4 (miscounted)
208x3
208x3
208x4 (miscounted)
208x3
208x3
Chest Supported Barbell Rows
135x3
185x3
Added Straps
225x10
225x10
225x10
225x19
135x3
185x3
Added Straps
225x10
225x10
225x10
225x19
Chaos Band Push-ups (feet on ground)
bwx18
bwx16
bwx14
bwx18
bwx16
bwx14
Paused Dumbbell Y Raises (2 second hold)/Band Triceps Extensions (facing away)
6’sx10/mmbx20
6’sx10/mmbx20
6’sx10/mmbx20
6’sx10/mmbx20
6’sx10/mmbx20
6’sx10/mmbx20
Stretching
Comments: A month of training down with no hiccups other than minor things (and overestimating myself on log incline presses). Aches and pains seem to fluctuate and go. Still some residual stuff from the trap/lat area on the right side from last week but it has been manageable for days now. Might have spoken too soon about no bruising in the arms from keg. Got some love taps showing up now but way less than what it was the first time. Will need to consider more support on the inner side of arms for next time (assuming it pops up again). Foam rolling was definitely needed, same with hip flexor stretches. Some changes to the mobility prep. The split stance BTN stuff was replaced with lat band stretch. Stuff was feeling easy but knees a bit achier than I’d have liked but movements were easy. So as per usual, axle push pressing. I was advised no belt again and to wear my wrist wraps. I had planned on doing so since it was going to be 80% or more. I’m not sure how beltless will apply over to my belted stuff on these but the plan for the day was more sets then what I did with a belt on week 2 with the same weight. As has been the case, warming up with doubles, pausing first rep up to around 50-60% and then just doubles. I will say that I have less risk of being “burpy” keeping me from lifting without the belt on. Unracking the weight now finally starting to feel like it should. Weight not feeling crushing heavy and everything feeling solid. I wonder if the lat stretch helped here. Also less shoulder discomfort at lockout. Got a little off balanced on the second rep of the first set and the third rep of the second set. Didn’t feel like I had balance issues on the other sets for any reps, just shoulders and triceps getting fatigued. So the next thing was kind of new. It was written as a strict press but it was really a push press. The focus was to do 3-5 second negatives (I always aim for the slower burn haha) with 80% of strict press but to push press the weight up each rep for 3x3. This would be 65% of my push pressing so it was easier to just put it as push pressing. No belt on these either. That first set threw me off a little with the long eccentric portion, just like with deadlifts last week. Which meant I did an extra rep on that first set. It’s good for me. Managed to keep track of the reps after that. Definitely felt this slow down fatiguing my shoulders and triceps, especially in the joint inserts. I don’t know if I could press this weight strict after doing these reps with how difficult this felt. Bench rows next. No pauses/holds this time as well. Told to do 225x3x10 again and then on the last set, do as many as I could leaving 2 reps in the tank. It started to rain a little bit so that was annoying. Not enough to make me stop or move things inside (which is a pain in the ass mid-session). No straps on the warm-ups, which might have thrown me off a little as the first set felt tougher than I would’ve liked. Felt easy the rest of the time. It is a strange exercise in that I feel very explosive but as I fatigue, I have to slow the reps down to keep getting them. So close to 20 but called it when I felt that I’d need to do too much to keep the set going. Of course the rain stopped when I finished this stuff. Next was a new push-up variation. Referred to as chaos band style. So pretty much like I’m doing push-ups with my hands on a rubber band tightrope. Idea being required to stay stable and makes the shoulders and rotary cuff work. So this should make the shoulders feel good and be really difficult. No set tempo, but advised to control eccentric and keep from having it sway. This wasn’t too bad. I was told to leave 3-4 RIR so that was a little tough to gauge as a new exercise for me and no clue what would be the thing that stopped me first. Definitely feel these being fatigue over several sets though. So last item was same but new. Y raises for the tiny upper back and shoulders and band extensions for triceps. Y raises with pauses and dumbbells was going to be difficult. Lightest dumbbells I have were the 6lbs handles. This was brutal by the end of this (nonstop). Triceps were different but felt good. At pot roast and stretched before icing knees.
Comments: A month of training down with no hiccups other than minor things (and overestimating myself on log incline presses). Aches and pains seem to fluctuate and go. Still some residual stuff from the trap/lat area on the right side from last week but it has been manageable for days now. Might have spoken too soon about no bruising in the arms from keg. Got some love taps showing up now but way less than what it was the first time. Will need to consider more support on the inner side of arms for next time (assuming it pops up again). Foam rolling was definitely needed, same with hip flexor stretches. Some changes to the mobility prep. The split stance BTN stuff was replaced with lat band stretch. Stuff was feeling easy but knees a bit achier than I’d have liked but movements were easy. So as per usual, axle push pressing. I was advised no belt again and to wear my wrist wraps. I had planned on doing so since it was going to be 80% or more. I’m not sure how beltless will apply over to my belted stuff on these but the plan for the day was more sets then what I did with a belt on week 2 with the same weight. As has been the case, warming up with doubles, pausing first rep up to around 50-60% and then just doubles. I will say that I have less risk of being “burpy” keeping me from lifting without the belt on. Unracking the weight now finally starting to feel like it should. Weight not feeling crushing heavy and everything feeling solid. I wonder if the lat stretch helped here. Also less shoulder discomfort at lockout. Got a little off balanced on the second rep of the first set and the third rep of the second set. Didn’t feel like I had balance issues on the other sets for any reps, just shoulders and triceps getting fatigued. So the next thing was kind of new. It was written as a strict press but it was really a push press. The focus was to do 3-5 second negatives (I always aim for the slower burn haha) with 80% of strict press but to push press the weight up each rep for 3x3. This would be 65% of my push pressing so it was easier to just put it as push pressing. No belt on these either. That first set threw me off a little with the long eccentric portion, just like with deadlifts last week. Which meant I did an extra rep on that first set. It’s good for me. Managed to keep track of the reps after that. Definitely felt this slow down fatiguing my shoulders and triceps, especially in the joint inserts. I don’t know if I could press this weight strict after doing these reps with how difficult this felt. Bench rows next. No pauses/holds this time as well. Told to do 225x3x10 again and then on the last set, do as many as I could leaving 2 reps in the tank. It started to rain a little bit so that was annoying. Not enough to make me stop or move things inside (which is a pain in the ass mid-session). No straps on the warm-ups, which might have thrown me off a little as the first set felt tougher than I would’ve liked. Felt easy the rest of the time. It is a strange exercise in that I feel very explosive but as I fatigue, I have to slow the reps down to keep getting them. So close to 20 but called it when I felt that I’d need to do too much to keep the set going. Of course the rain stopped when I finished this stuff. Next was a new push-up variation. Referred to as chaos band style. So pretty much like I’m doing push-ups with my hands on a rubber band tightrope. Idea being required to stay stable and makes the shoulders and rotary cuff work. So this should make the shoulders feel good and be really difficult. No set tempo, but advised to control eccentric and keep from having it sway. This wasn’t too bad. I was told to leave 3-4 RIR so that was a little tough to gauge as a new exercise for me and no clue what would be the thing that stopped me first. Definitely feel these being fatigue over several sets though. So last item was same but new. Y raises for the tiny upper back and shoulders and band extensions for triceps. Y raises with pauses and dumbbells was going to be difficult. Lightest dumbbells I have were the 6lbs handles. This was brutal by the end of this (nonstop). Triceps were different but felt good. At pot roast and stretched before icing knees.
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