Mobility Prep
Viking Presses
Empty(42.5)x3
+45(76)x3
+90(110)x3
+135(144)x3
+180(177.5)x3
+225(211)x3
+270(245)x3
+315(279)x3
+285(256)x3
+285(256)x3
Viking Presses
Empty(42.5)x3
+45(76)x3
+90(110)x3
+135(144)x3
+180(177.5)x3
+225(211)x3
+270(245)x3
+315(279)x3
+285(256)x3
+285(256)x3
Axle Strict Presses
125x3
195x5
195x5
195x5
125x3
195x5
195x5
195x5
Chest Supported Barbell Rows
135x3
180x3
Added Straps
225x3
270x6
270x6
270x6
250x15
135x3
180x3
Added Straps
225x3
270x6
270x6
270x6
250x15
Band Push-ups (3 seconds negatives)
No Bands
bwx1
Added Bands
mbx1
mmbx1
lbx1
lbx12
lbx12
lbx12
No Bands
bwx1
Added Bands
mbx1
mmbx1
lbx1
lbx12
lbx12
lbx12
Prone Dumbbell Retractions (1ct hold)/Single Arm Dumbbell Overhead Triceps Extensions
10’sx12/10x20/20
10’sx12/10x20/20
10’sx12/10x20/20
10’sx12/10x20/20
10’sx12/10x20/20
10’sx12/10x20/20
Stretching
Comments: Weather has been a bit more tolerable. Yesterday was off and on rain and overcast. Today weather was to be sunny. Thankfully it hasn’t been muggy other than Monday and Tuesday last week. Definitely needed the foam rolling on the upper back. I could tell I would need it the day before haha. Hip flexor stretch felt good. Movement prep was ok. Less discomfort than the week before so progress there. Today was a change-up. No axle push pressing. The main pressing for the day was the viking press. I had ordered an attachment when I realized it would be needed for this prep and not be feasible to do viking pressing on event days. I spent a time on Sunday figuring out a rough setup to see how it worked between the rain. It was going to take some time to setup so as has been the case, this was what I did during the lunch break to make it not take so long after work to start training. Now I didn’t know what I’d get up to on this. Plan here was work up to a solid triple and then do two back down sets for 3 reps each. I didn’t worry about the math until literally just before midnight after the session to figure it out as it was gnawing at me. Feels like a viking press with how it felt. So initially, I was counting the attachment and then plates for figuring things out. I realized after 5 plates that I was running out of room for weight. 45lbs plate jumps all the way up. After I did six plates, I took off the four thickest ones and swapped in my next thinnest to fit seven on there. Felt good and within the parameters. Now the math has that at between 270lbs – 280lbs in hand. My hope is that is about contest weight in hand or more. I can’t really add weight beyond this setup unless I add chains or bands, or hanging loading pin. Or I invest in a bunch of expensive calibrated plates that are 25kgs each. Took 30lbs off and did 2x3 after that. Essentially the rough math has the apparatus as 42.5lbs empty in hand and then anything I add to the setup is 75% of that. The next thing required me to tear all that mess down haha. Most of the workout, I spent my rest periods doing active rest putting stuff away and then going again as I knew this was going to be a late night with all the new exercises. So axle strict pressing was next. Plan was to do 3x5 with 75%. Unlike with the push pressing with negatives and pauses, I felt that I needed to do a set to see how things felt before going for the working weights. Axle strict pressing has been feeling weird lately. I think part of it is that I just haven’t been doing it and most of my strict pressing had been log for the longest time. It feels heavy on the chest but just rockets up that first rep and then it like “what do I do with my arms” between that point and lockout. Only the last set looked as difficult as it felt for me. I was advised that lowering the working max weight on axle wasn’t necessary for the programming at this time, just will be adjusted accordingly. I wasn’t dealing with any real shoulder discomfort like I’ve had in the past few times doing them so there is that. Then rows. These felt good. First time I can think where the first set didn’t feel tough at the start. Felt strong on them. Last set for reps, did feel tough though. After that, I moved things into the garage. The next thing was another push-up variation. Push-ups with bands. And of course, accentuated negatives. It wouldn’t be a push-up without that haha. So idea was to do 3x12 with something that felt like RPE8. Caveat was to explode to lockout. Slowing down the negatives with band tension is really tough and saps power quick so something that feels easy that first rep may not happen by the tenth. Haven’t done these in some time. Like right as this COVID-19 stuff start was last time. Also had my hands on small dumbbells for ergonomic reasons and to increase the ROM just a tad. These felt good. Funky getting into position with the amount of tension I needed. Last thing of the session was the tiny muscles superset. Which on this day always seems to be upper back and triceps. So this pairing was of me laying face down on the floor (put a towel for my face) and raising dumbbells as high as I could, which wasn’t very. Really difficult and hard on those upper back and shoulders. Might have done them wrong too. But it felt like work. The next part was then single arm dumbbell stuff for triceps. Lot of reps and told to be slow and controlled. I used the light dumbbells here too as I could just feel my right arm lagging and just having trouble doing that movement that many times in a row, let alone with weight. Left side is definitely stronger. This did end up being a longer session and a later night for me. Ate a big meal and stretched. Not enough time to ice knees to get in bed to get at least 8hrs of sleep.
Comments: Weather has been a bit more tolerable. Yesterday was off and on rain and overcast. Today weather was to be sunny. Thankfully it hasn’t been muggy other than Monday and Tuesday last week. Definitely needed the foam rolling on the upper back. I could tell I would need it the day before haha. Hip flexor stretch felt good. Movement prep was ok. Less discomfort than the week before so progress there. Today was a change-up. No axle push pressing. The main pressing for the day was the viking press. I had ordered an attachment when I realized it would be needed for this prep and not be feasible to do viking pressing on event days. I spent a time on Sunday figuring out a rough setup to see how it worked between the rain. It was going to take some time to setup so as has been the case, this was what I did during the lunch break to make it not take so long after work to start training. Now I didn’t know what I’d get up to on this. Plan here was work up to a solid triple and then do two back down sets for 3 reps each. I didn’t worry about the math until literally just before midnight after the session to figure it out as it was gnawing at me. Feels like a viking press with how it felt. So initially, I was counting the attachment and then plates for figuring things out. I realized after 5 plates that I was running out of room for weight. 45lbs plate jumps all the way up. After I did six plates, I took off the four thickest ones and swapped in my next thinnest to fit seven on there. Felt good and within the parameters. Now the math has that at between 270lbs – 280lbs in hand. My hope is that is about contest weight in hand or more. I can’t really add weight beyond this setup unless I add chains or bands, or hanging loading pin. Or I invest in a bunch of expensive calibrated plates that are 25kgs each. Took 30lbs off and did 2x3 after that. Essentially the rough math has the apparatus as 42.5lbs empty in hand and then anything I add to the setup is 75% of that. The next thing required me to tear all that mess down haha. Most of the workout, I spent my rest periods doing active rest putting stuff away and then going again as I knew this was going to be a late night with all the new exercises. So axle strict pressing was next. Plan was to do 3x5 with 75%. Unlike with the push pressing with negatives and pauses, I felt that I needed to do a set to see how things felt before going for the working weights. Axle strict pressing has been feeling weird lately. I think part of it is that I just haven’t been doing it and most of my strict pressing had been log for the longest time. It feels heavy on the chest but just rockets up that first rep and then it like “what do I do with my arms” between that point and lockout. Only the last set looked as difficult as it felt for me. I was advised that lowering the working max weight on axle wasn’t necessary for the programming at this time, just will be adjusted accordingly. I wasn’t dealing with any real shoulder discomfort like I’ve had in the past few times doing them so there is that. Then rows. These felt good. First time I can think where the first set didn’t feel tough at the start. Felt strong on them. Last set for reps, did feel tough though. After that, I moved things into the garage. The next thing was another push-up variation. Push-ups with bands. And of course, accentuated negatives. It wouldn’t be a push-up without that haha. So idea was to do 3x12 with something that felt like RPE8. Caveat was to explode to lockout. Slowing down the negatives with band tension is really tough and saps power quick so something that feels easy that first rep may not happen by the tenth. Haven’t done these in some time. Like right as this COVID-19 stuff start was last time. Also had my hands on small dumbbells for ergonomic reasons and to increase the ROM just a tad. These felt good. Funky getting into position with the amount of tension I needed. Last thing of the session was the tiny muscles superset. Which on this day always seems to be upper back and triceps. So this pairing was of me laying face down on the floor (put a towel for my face) and raising dumbbells as high as I could, which wasn’t very. Really difficult and hard on those upper back and shoulders. Might have done them wrong too. But it felt like work. The next part was then single arm dumbbell stuff for triceps. Lot of reps and told to be slow and controlled. I used the light dumbbells here too as I could just feel my right arm lagging and just having trouble doing that movement that many times in a row, let alone with weight. Left side is definitely stronger. This did end up being a longer session and a later night for me. Ate a big meal and stretched. Not enough time to ice knees to get in bed to get at least 8hrs of sleep.
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