Mobility Prep
12” Log Incline Bench Presses
90x3
130x3
165x3
195x3
225x3
255x6
235x6
12” Log Incline Bench Presses
90x3
130x3
165x3
195x3
225x3
255x6
235x6
Paused 12” Log Incline Bench Presses (1 second)
215x6
215x6
215x6
215x6
Inverted Ring Rows
bwx3
bw+20x12
bw+20x12
bw+20x12
bw+20x19 PR+10lbs & 2 reps
bwx3
bw+20x12
bw+20x12
bw+20x12
bw+20x19 PR+10lbs & 2 reps
Lying Dumbbell Triceps Extensions (3 seconds negatives)
10’sx5
43’sx10
43’sx9 (miscounted)
43’sx10
43’sx10
10’sx5
43’sx10
43’sx9 (miscounted)
43’sx10
43’sx10
Dumbbell Lateral Raises/Half Kneeling Single Arm Band Rows
28’sx20/slbx20/20
28’sx20/slbx20/20
28’sx20/slbx20/20
28’sx20/slbx20/20
Stretching
Comments: Today was not looking like a good day to train. Allergies and aches. Probably didn’t help my self-esteem last night when I got the car buffer stuck in my hair and had to perform hair surgery haha. My hair has gotten long enough that that can now happen but also long enough that having to take a handful off isn’t noticeable. Glutes and hips on my left side had been really tight and I blame the extra weight I did on the Cossack squats on Tuesday for that. I also need to remind myself to keep on drinking water during the day. I get distracted and I forget to fill up a big jug by my desk. I don’t feel the need to because unlike when I’m at the office rather than teleworking, I’m not sweating to death in my house. But on to training. Mobility stuff for the lats, traps and scap. Felt good, literally no discomfort. I was a little anxious about the log pressing. Yes, I said that last week and I say that this week. Plan was 15lbs more than last time for a set of 6 and then doing stuff with 20lbs drops after that. Log incline just hasn’t been great. Never has been other than sometimes when I’ve been able to just rep out a weight. But add a little bit and then nope. Case in point being that the past two times I’ve tried 250lbs or more, I got just a single. 250lbs was Week 1 and I reracked it. 254lbs was Week 3 and I got 1 and then no more. And since then, adjusted my expectations accordingly. In the past, there has been times where I’ve done a weight 8 reps then add 20lbs and get like maybe 1-3 reps. Incline pressing just seems to have that dead zone in the press. So having achy shoulders wasn’t helping coming into this. Not to mention I was having some neck and upper back things going on too out of nowhere. Last warm-up did not fill me with confidence with how it felt but I managed to get the goal weight with at least a rep in the tank. So pleased with that. I knew that the rest of the pressing should be a breeze after that. 20lbs off that for another set of 6 reps and then that was followed by taking another 20lbs off to do 2x6 with the paused presses. Those felt a little more challenging. A fairly big jump in what I was doing on those. Granted, big jumps all-round on the working weights here. Ring rows after that. Plan was 3x12 with 20lbs and then to do a max rep set leaving 2RIR. Was feeling good on these. I didn’t think I’d be doing that well on the max rep set. I didn’t think that I had done 2 reps less with 10lbs on my waist or that this matched my unweighted rep best. So that continues to improve. I do so many back exercises that you’d think there would be some fatigue but nope, they just seem to keep building upon each other. Next was triceps with the eccentrics again. Same difficulty but lowered reps. So 4x10. I figured that I’d only go up a little since I’d have to swap out the fixed weight dumbbells for plateloadable ones. With how my elbows felt last week, I thought it was wise to do some reps with my 10lbers. I meant to do only 3 but that didn’t feel like a enough to get the joints ready so I did 5. I’m finding that squeezing the holy hell out of the handles seems to make the elbows not so whiney but it does seem to make things a bit more exhausting overall. Second set I miscounted and this time it was less reps than I thought I did. But didn’t figure that out until I had finished the sets. However, not that it would’ve really mattered. On the last rep of the third and fourth set, my right arm just couldn’t keep up controlling the weight all the way down. Similar to that one rep on the accentuated negative push presses. Just couldn’t handle it anymore and just went down. Less pronounced on the third set (control for most of it) but like none on the fourth set. Guess that really confirms it that my right triceps is weaker and lacks the endurance of my left. I took a little bit of break before I did the last item. More so because I needed to adjust the weights on the dumbbell handles. So like last time but instead of 3x15 it was 2x20. I foolishly figured that I only really had trouble on the last set last time so I should be able to do 2lbs more per hand no problem. It was a problem. This was really exhausting to do. I got through the first set no problem. Laterals were tough but nothing I couldn’t manage. Definitely noticing one side is slightly stronger on the band rows. I think I increased the tension a little on those too with how I set things up. That second set was a killer. I had to take a break for the last three reps on the laterals. I knew I may have pushed that too much as I could feel that my neck and upper back were straining a little here. Rows were tough but easy compared to the laterals on the second set. I was just glad it was done. I was a little concerned that I was feeling some ulnar nerve compression sensations on the left side but those went away a few minutes after training. Ate big meal for dinner and stretched.
Comments: Today was not looking like a good day to train. Allergies and aches. Probably didn’t help my self-esteem last night when I got the car buffer stuck in my hair and had to perform hair surgery haha. My hair has gotten long enough that that can now happen but also long enough that having to take a handful off isn’t noticeable. Glutes and hips on my left side had been really tight and I blame the extra weight I did on the Cossack squats on Tuesday for that. I also need to remind myself to keep on drinking water during the day. I get distracted and I forget to fill up a big jug by my desk. I don’t feel the need to because unlike when I’m at the office rather than teleworking, I’m not sweating to death in my house. But on to training. Mobility stuff for the lats, traps and scap. Felt good, literally no discomfort. I was a little anxious about the log pressing. Yes, I said that last week and I say that this week. Plan was 15lbs more than last time for a set of 6 and then doing stuff with 20lbs drops after that. Log incline just hasn’t been great. Never has been other than sometimes when I’ve been able to just rep out a weight. But add a little bit and then nope. Case in point being that the past two times I’ve tried 250lbs or more, I got just a single. 250lbs was Week 1 and I reracked it. 254lbs was Week 3 and I got 1 and then no more. And since then, adjusted my expectations accordingly. In the past, there has been times where I’ve done a weight 8 reps then add 20lbs and get like maybe 1-3 reps. Incline pressing just seems to have that dead zone in the press. So having achy shoulders wasn’t helping coming into this. Not to mention I was having some neck and upper back things going on too out of nowhere. Last warm-up did not fill me with confidence with how it felt but I managed to get the goal weight with at least a rep in the tank. So pleased with that. I knew that the rest of the pressing should be a breeze after that. 20lbs off that for another set of 6 reps and then that was followed by taking another 20lbs off to do 2x6 with the paused presses. Those felt a little more challenging. A fairly big jump in what I was doing on those. Granted, big jumps all-round on the working weights here. Ring rows after that. Plan was 3x12 with 20lbs and then to do a max rep set leaving 2RIR. Was feeling good on these. I didn’t think I’d be doing that well on the max rep set. I didn’t think that I had done 2 reps less with 10lbs on my waist or that this matched my unweighted rep best. So that continues to improve. I do so many back exercises that you’d think there would be some fatigue but nope, they just seem to keep building upon each other. Next was triceps with the eccentrics again. Same difficulty but lowered reps. So 4x10. I figured that I’d only go up a little since I’d have to swap out the fixed weight dumbbells for plateloadable ones. With how my elbows felt last week, I thought it was wise to do some reps with my 10lbers. I meant to do only 3 but that didn’t feel like a enough to get the joints ready so I did 5. I’m finding that squeezing the holy hell out of the handles seems to make the elbows not so whiney but it does seem to make things a bit more exhausting overall. Second set I miscounted and this time it was less reps than I thought I did. But didn’t figure that out until I had finished the sets. However, not that it would’ve really mattered. On the last rep of the third and fourth set, my right arm just couldn’t keep up controlling the weight all the way down. Similar to that one rep on the accentuated negative push presses. Just couldn’t handle it anymore and just went down. Less pronounced on the third set (control for most of it) but like none on the fourth set. Guess that really confirms it that my right triceps is weaker and lacks the endurance of my left. I took a little bit of break before I did the last item. More so because I needed to adjust the weights on the dumbbell handles. So like last time but instead of 3x15 it was 2x20. I foolishly figured that I only really had trouble on the last set last time so I should be able to do 2lbs more per hand no problem. It was a problem. This was really exhausting to do. I got through the first set no problem. Laterals were tough but nothing I couldn’t manage. Definitely noticing one side is slightly stronger on the band rows. I think I increased the tension a little on those too with how I set things up. That second set was a killer. I had to take a break for the last three reps on the laterals. I knew I may have pushed that too much as I could feel that my neck and upper back were straining a little here. Rows were tough but easy compared to the laterals on the second set. I was just glad it was done. I was a little concerned that I was feeling some ulnar nerve compression sensations on the left side but those went away a few minutes after training. Ate big meal for dinner and stretched.
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