Mobility Prep
12” Log Incline Bench Presses
87x3
117x3
147x3
177x3
207x3
237x3
267x5 PR+3 reps
240x5
240x5
12” Log Incline Bench Presses
87x3
117x3
147x3
177x3
207x3
237x3
267x5 PR+3 reps
240x5
240x5
Paused 12” Log Incline Bench Presses (1 second)
214x5
214x5
Inverted Ring Rows
bwx5
bw+35x12
bw+35x12
bw+35x12
bw+35x12
bwx5
bw+35x12
bw+35x12
bw+35x12
bw+35x12
Lying Dumbbell Triceps Extensions (3 seconds negatives)
10’sx5
43’sx10
43’sx10
43’sx10
43’sx10
10’sx5
43’sx10
43’sx10
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: Another warm one. Getting close to that 90 degrees. It was not super humid and there was a breeze so it wasn’t bad outside but being in the patio room or garage was a different story. I decided to wait until it was after work to worry about moving stuff outside. Figure that it didn’t make sense to get stuff in direct sunlight and be super-hot to the touch. Mobility stuff for the lats, traps and scap. Felt good, literally no discomfort. So this is good progress here. Again, I was a little anxious about the log pressing. And yes, I said this last time and the time before and probably will forever as long as I keep going up in weight honestly. The plan for today was a smooth set of five and then base the down sets off of that (drop 10-12.5% and then another 10%). I got it in my head to make a big jump from last week. I think part of it was wanting to keep ongoing up and up. But I also was worried that I didn’t have it yet to go up this much. I think it got caught up in that if I did less than a certain amount, I was going to end up doing less weight on the down sets than I had the week before. So I was stuck on aiming for between 262lbs to 270lbs for that set of five. 262lbs was the lowest I was willing to go in my mind. I eventually decided on going for 267lbs. Log is 87lbs empty and I didn’t realize that until COVID-19 stuff started and brought it home and actually weighed it. I had thought it was 90lbs the entire time prior. So 267lbs was going to be the log plus two plates a side which in the past, I had thought was 270lbs. And that appears to be the most I’ve ever attempted on log incline bench press. This was one of those times where I did 20lbs less for a set of 8 and then went up to 267lbs and ended up getting just a double. So getting more than 2 would be a PR on this exercise. So for warm-ups, I did 30lbs jumps. I just kept adding a pair of 10’s and a pair of 5’s each set, not worrying about getting it converted to bigger plates. I’ve found that doing this to warm-up seems to get me focused and take the work weight seriously as the warm-ups feel a little tougher with the weight distribution. I was going to need that edge. I got set and went for it. I knew that I had a shot at it with how that first rep felt. Only a slight hesitation on that last rep. Pleased with this and that this is improving. I’ve been lacking on this for so long and have even put weights overhead with odd objects or strict style with more weight than this exercise. So hopefully that is good news. Don’t want to say the other sets were an afterthought but in my mind they kind of were as I had just got that big set done and there was no way I was going to have any problems with these other weights. Fairly standard on the two down sets. With the paused reps, I misloaded the one side so underweight by 5lbs. I noticed the balance was off and reracked it after one rep and saw what I had done. Then put the right weight on and did the set. Ring rows after that. Never had this much weight on these but I’m also relatively new to them in a sense. Plan was 4x12 with 35lbs and I was advised to try and have the weight more on my stomach than my hips. This was a bit easier to do due to the density of the weight compared to the 10lbs bumper plates. I did do a few extra reps with my bodyweight before going all in. These felt fine. I could tell it was harder than what I was doing with 20lbs but not a lot harder I guess. So that is good. I could really feel myself using the back muscles to pull on these. I’m trying to be cognizant of that with exercises that aren’t just movements. Triceps work after that. Same as last week. I was wondering if I’d have a repeat of things since I had increased the weight on the dumbbells on Monday and I had issues with my right triceps on these last week. So I kept the weight the same. I felt like I had less achy elbow issues this week and I didn’t have it feel like my right arm was giving out on any of the reps. So I was in control the entire time. Maybe the triceps are just accepting that they have to be stronger. Last bit was the super set of laterals and band rows. I was initially going to lower the lateral weights after how last week felt but I decided to stick with it after how the rest of the session was going (specifically the triceps). This was just two sets again so first set wasn’t bad. Rows felt better too. Second set was feeling tough but it wasn’t like oh shit tough like last week. However, I didn’t get to really do that second set uninterrupted as the dumbbell in my right hand came apart during the set. So I had to stop and get in back into a solid piece again and then finished the set. No problems with the band rows. Put stuff away as I was cooking up a big dinner. Learned that it is possible to use too much ginger when it is fresh haha.
Comments: Another warm one. Getting close to that 90 degrees. It was not super humid and there was a breeze so it wasn’t bad outside but being in the patio room or garage was a different story. I decided to wait until it was after work to worry about moving stuff outside. Figure that it didn’t make sense to get stuff in direct sunlight and be super-hot to the touch. Mobility stuff for the lats, traps and scap. Felt good, literally no discomfort. So this is good progress here. Again, I was a little anxious about the log pressing. And yes, I said this last time and the time before and probably will forever as long as I keep going up in weight honestly. The plan for today was a smooth set of five and then base the down sets off of that (drop 10-12.5% and then another 10%). I got it in my head to make a big jump from last week. I think part of it was wanting to keep ongoing up and up. But I also was worried that I didn’t have it yet to go up this much. I think it got caught up in that if I did less than a certain amount, I was going to end up doing less weight on the down sets than I had the week before. So I was stuck on aiming for between 262lbs to 270lbs for that set of five. 262lbs was the lowest I was willing to go in my mind. I eventually decided on going for 267lbs. Log is 87lbs empty and I didn’t realize that until COVID-19 stuff started and brought it home and actually weighed it. I had thought it was 90lbs the entire time prior. So 267lbs was going to be the log plus two plates a side which in the past, I had thought was 270lbs. And that appears to be the most I’ve ever attempted on log incline bench press. This was one of those times where I did 20lbs less for a set of 8 and then went up to 267lbs and ended up getting just a double. So getting more than 2 would be a PR on this exercise. So for warm-ups, I did 30lbs jumps. I just kept adding a pair of 10’s and a pair of 5’s each set, not worrying about getting it converted to bigger plates. I’ve found that doing this to warm-up seems to get me focused and take the work weight seriously as the warm-ups feel a little tougher with the weight distribution. I was going to need that edge. I got set and went for it. I knew that I had a shot at it with how that first rep felt. Only a slight hesitation on that last rep. Pleased with this and that this is improving. I’ve been lacking on this for so long and have even put weights overhead with odd objects or strict style with more weight than this exercise. So hopefully that is good news. Don’t want to say the other sets were an afterthought but in my mind they kind of were as I had just got that big set done and there was no way I was going to have any problems with these other weights. Fairly standard on the two down sets. With the paused reps, I misloaded the one side so underweight by 5lbs. I noticed the balance was off and reracked it after one rep and saw what I had done. Then put the right weight on and did the set. Ring rows after that. Never had this much weight on these but I’m also relatively new to them in a sense. Plan was 4x12 with 35lbs and I was advised to try and have the weight more on my stomach than my hips. This was a bit easier to do due to the density of the weight compared to the 10lbs bumper plates. I did do a few extra reps with my bodyweight before going all in. These felt fine. I could tell it was harder than what I was doing with 20lbs but not a lot harder I guess. So that is good. I could really feel myself using the back muscles to pull on these. I’m trying to be cognizant of that with exercises that aren’t just movements. Triceps work after that. Same as last week. I was wondering if I’d have a repeat of things since I had increased the weight on the dumbbells on Monday and I had issues with my right triceps on these last week. So I kept the weight the same. I felt like I had less achy elbow issues this week and I didn’t have it feel like my right arm was giving out on any of the reps. So I was in control the entire time. Maybe the triceps are just accepting that they have to be stronger. Last bit was the super set of laterals and band rows. I was initially going to lower the lateral weights after how last week felt but I decided to stick with it after how the rest of the session was going (specifically the triceps). This was just two sets again so first set wasn’t bad. Rows felt better too. Second set was feeling tough but it wasn’t like oh shit tough like last week. However, I didn’t get to really do that second set uninterrupted as the dumbbell in my right hand came apart during the set. So I had to stop and get in back into a solid piece again and then finished the set. No problems with the band rows. Put stuff away as I was cooking up a big dinner. Learned that it is possible to use too much ginger when it is fresh haha.
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