Mobility Prep
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x2
272x3
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x2
272x3
Axle Push Presses (beltless 5 seconds negatives)
208x5
208x5
208x5 (had to reattempt 5th rep as missed first try, only managed 4 seconds on last rep)
208x5
208x5
208x5 (had to reattempt 5th rep as missed first try, only managed 4 seconds on last rep)
Chest Supported Barbell Rows
155x3
Added Straps
200x3
245x10
245x10
245x10
245x10
155x3
Added Straps
200x3
245x10
245x10
245x10
245x10
Chaos Band Push-ups (4 seconds negatives, feet elevated 8”)
bwx15
bwx15 (breather at 14)
bwx14 (breather at 12)
bwx15
bwx15 (breather at 14)
bwx14 (breather at 12)
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: So this past week was pretty darn tough, especially the last session. Lower back feeling some pressure from disc symptoms. Nothing like I’ve had before but I did do some decompression for my lower back to be on the safe side. Forecast said no rain all day but the sky was looking angry midday so I didn’t really set things up as I didn’t want my stuff getting drenched. No rain the whole day so I guess I could’ve got ready. Foam rolling was definitely needed, same with hip flexor stretches. Parts of the movement prep felt off, namely the split squats. Maybe still feeling them from the weekend. Some aches and such. Hopefully nothing but keeping an eye on things as I do. Again, axle push press. The plan being as has been the case. Beltless and working up in the pause and non-pause doubles, taking 30lbs jumps. I was a little nervous with how I was feeling and this would be the same weight I did three weeks ago with a belt. I had only been able to do 3x2 rather than doing 2x2 and then a max rep set. Nervous as I want to be better here. Work up sets felt about right. First set not the fastest. Second set better, like I’m getting more into it and using the body. I was just thinking how I hadn’t had to struggle for lockout on any reps and then I did on the next set. Just the first rep and I think that was more to banging the rack arms walking it out as I blasted up the second rep. Now, moment of truth. Got set and went. Feeling solid and the first rep goes up. Second as well. Third I felt like I was still strong and had another rep to still have 2 left. I was wrong. Attempt at 4th rep the bugger went out in front of me and I couldn’t fight it through. Set it down as going for it again would defeat the purpose of leaving reps in the tank. I did at least get more volume with this weight than last time without a belt. But I’m still pissed that missed a rep. Got to keep going forward. So next more pressing. Those darn eccentric emphasis ones again. Apparently, I made them look too easy last week so more volume. Same weight just more reps. Unrack for that first set was terrible. Not sure where that came from. I’m noticing the shoulders clock out quick and leave the effort to my triceps on the eccentrics. Fatigues everything. Like 2 reps in and the top gets all weeble-wobble on me. Second set was a bit better start but my right side decided to just give up on me on the last rep. Hard to lockout and then shoulder tucked in on the eccentric but still got the set. Last one. Really feeling it now. Started out well enough but I could feel it by the 4th rep. Missed the first attempt at a fifth rep. Oof. Regrouped and got it up there. However, I could only control it for 3 seconds instead of the five seconds before my right arm just tucked in on me. It was done. Today is just kicking my ass. Maybe the next thing will be easier? Not really. Bench rows next. So plan here being 4x10 with 20lbs more than last time. Advised to go for a full stretch at the bottom of each rep. I decided to wear straps after the first set to warm-up as the first work set felt a little jarring. Still feel tough. Definitely felt smoother the next few sets. Could feel my lat inserts under the arms getting twitchy after the last set. Last set my lats finally loosened up some and I was getting a deeper stretch and actually having the plates just kissing the ground on that set. This was probably the only real reprieve for the night as the next thing was push-ups. Chaos bands again but I was to make them tougher than last time. I had made it again, look too easy. So I was advised to raise my feet up 6-12” and/or added 3-5 ct negatives. So being the masochistic idiot I apparently am, I split the difference and decided to do 8” platform for the feet and 4 seconds negatives. Goals was to still leave 3RIR. Again, hard to tell with something so stability based. But damn I could tell these were going to loads harder than what I did last week. Got through that first set and I’m just thinking, how the hell am I getting through the next two? I was about to lose my balance on the last set after the 14th rep so I caught myself and took a very short breather. That made all the difference and that last rep was super duper easy compared to the others. Not looking forward to the last set. Started off easy enough but then got difficult half way through it. Stopped at 12 to try and get those last three reps. No dice. One shy. Today is just wrecking me in the pressing department. Finishing up the evening was the same thing as last week. Still tough by the end but maybe a little easier. Didn’t get the best angle as camera cut off what I was doing with my arms on the triceps stuff. This ended up being a long and late night. Pot roast for dinner and stretched before icing my knees and then a little bit for my shoulders too.
Comments: So this past week was pretty darn tough, especially the last session. Lower back feeling some pressure from disc symptoms. Nothing like I’ve had before but I did do some decompression for my lower back to be on the safe side. Forecast said no rain all day but the sky was looking angry midday so I didn’t really set things up as I didn’t want my stuff getting drenched. No rain the whole day so I guess I could’ve got ready. Foam rolling was definitely needed, same with hip flexor stretches. Parts of the movement prep felt off, namely the split squats. Maybe still feeling them from the weekend. Some aches and such. Hopefully nothing but keeping an eye on things as I do. Again, axle push press. The plan being as has been the case. Beltless and working up in the pause and non-pause doubles, taking 30lbs jumps. I was a little nervous with how I was feeling and this would be the same weight I did three weeks ago with a belt. I had only been able to do 3x2 rather than doing 2x2 and then a max rep set. Nervous as I want to be better here. Work up sets felt about right. First set not the fastest. Second set better, like I’m getting more into it and using the body. I was just thinking how I hadn’t had to struggle for lockout on any reps and then I did on the next set. Just the first rep and I think that was more to banging the rack arms walking it out as I blasted up the second rep. Now, moment of truth. Got set and went. Feeling solid and the first rep goes up. Second as well. Third I felt like I was still strong and had another rep to still have 2 left. I was wrong. Attempt at 4th rep the bugger went out in front of me and I couldn’t fight it through. Set it down as going for it again would defeat the purpose of leaving reps in the tank. I did at least get more volume with this weight than last time without a belt. But I’m still pissed that missed a rep. Got to keep going forward. So next more pressing. Those darn eccentric emphasis ones again. Apparently, I made them look too easy last week so more volume. Same weight just more reps. Unrack for that first set was terrible. Not sure where that came from. I’m noticing the shoulders clock out quick and leave the effort to my triceps on the eccentrics. Fatigues everything. Like 2 reps in and the top gets all weeble-wobble on me. Second set was a bit better start but my right side decided to just give up on me on the last rep. Hard to lockout and then shoulder tucked in on the eccentric but still got the set. Last one. Really feeling it now. Started out well enough but I could feel it by the 4th rep. Missed the first attempt at a fifth rep. Oof. Regrouped and got it up there. However, I could only control it for 3 seconds instead of the five seconds before my right arm just tucked in on me. It was done. Today is just kicking my ass. Maybe the next thing will be easier? Not really. Bench rows next. So plan here being 4x10 with 20lbs more than last time. Advised to go for a full stretch at the bottom of each rep. I decided to wear straps after the first set to warm-up as the first work set felt a little jarring. Still feel tough. Definitely felt smoother the next few sets. Could feel my lat inserts under the arms getting twitchy after the last set. Last set my lats finally loosened up some and I was getting a deeper stretch and actually having the plates just kissing the ground on that set. This was probably the only real reprieve for the night as the next thing was push-ups. Chaos bands again but I was to make them tougher than last time. I had made it again, look too easy. So I was advised to raise my feet up 6-12” and/or added 3-5 ct negatives. So being the masochistic idiot I apparently am, I split the difference and decided to do 8” platform for the feet and 4 seconds negatives. Goals was to still leave 3RIR. Again, hard to tell with something so stability based. But damn I could tell these were going to loads harder than what I did last week. Got through that first set and I’m just thinking, how the hell am I getting through the next two? I was about to lose my balance on the last set after the 14th rep so I caught myself and took a very short breather. That made all the difference and that last rep was super duper easy compared to the others. Not looking forward to the last set. Started off easy enough but then got difficult half way through it. Stopped at 12 to try and get those last three reps. No dice. One shy. Today is just wrecking me in the pressing department. Finishing up the evening was the same thing as last week. Still tough by the end but maybe a little easier. Didn’t get the best angle as camera cut off what I was doing with my arms on the triceps stuff. This ended up being a long and late night. Pot roast for dinner and stretched before icing my knees and then a little bit for my shoulders too.
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