Mobility Prep
Axle Push Presses
32x2
62x2
92x2
122x2
152x2
182x2
212x2
242x1
272x3
272x3
272x3
256x8
Axle Push Presses
32x2
62x2
92x2
122x2
152x2
182x2
212x2
242x1
272x3
272x3
272x3
256x8
Axle Strict Presses
122x3
162x3
202x5
202x5
122x3
162x3
202x5
202x5
Chest Supported Barbell Rows (2 seconds hold)
135x3
Added Straps
185x3
2 seconds holds on first 4 reps, then normal style
225x9 (foot slipping, did extra reps)
225x8
225x8
225x8
135x3
Added Straps
185x3
2 seconds holds on first 4 reps, then normal style
225x9 (foot slipping, did extra reps)
225x8
225x8
225x8
Band Push-ups (3 seconds negatives)
No Bands
bwx5
Added Bands
mbx5
mmbx5
lbx15
lb+µbx12
lb+(2)µbx10
No Bands
bwx5
Added Bands
mbx5
mmbx5
lbx15
lb+µbx12
lb+(2)µbx10
Prone Dumbbell Retractions (2ct hold)/Single Arm Dumbbell Overhead Triceps Extensions
8’sx10/25x15/15
8’sx10/25x15/15
8’sx10/25x15/15
8’sx10/25x15/15
8’sx10/25x15/15
8’sx10/25x15/15
Stretching
Comments: Tiny stressors. It was raining off and on earlier in the day so I wanted until after work to setup stuff for training. Weather had said 20% chance of rain it was that 20% I guess. But with how it has been, wetness seems to evaporate pretty quick. The sky is thirsty. I didn’t think I needed the foam rolling for my upper back but I was wrong. It is kind of funny to me how these little routines seem to get me better setup for trainings then stuff I used to do in the past. This was the first week in a good bit where I had no discomfort in the groin/inner thigh area so pleased with that. Knees hardly barking at me either. On to training. No viking press this week. Axle again. Same guidelines as last week as far as what I could do and wear and working up. Plan for today was 3 trips with 272lbs and then rep set with 2RIR with 256lbs. 280lbs last week had felt a little off but 256lbs had felt great. That initial heaviness is still there with unracking the weights. I will say that I notice that I feel very solid in my stance when I walk out and get set to do the leg drive. Not sure if that is from doing these weekly or if that is from doing more leg work and other things that were perhaps neglected in the past. Some reps working up my knees ached but once I got up to the heavy stuff, that went away. Second set with the top weight felt better to me. Third set seemed to be a rough start but then the last rep just flew up. Last set was reps with what I did last time. I get nervous on push pressing as I have a hard time with telling where the limit is and I can be feeling good but then biff the following rep with a misgroove. So it has been a fine line with keeping reps in the tank and I haven’t been the best with that the last few times that I’ve been given the go ahead. My hope was to match or get one more rep on this weight since this was about what I did my first week. Definitely seemed better as far as not having wasted movement. I’m definitely a hips push presser. Seventh rep was a little slow to lockout and I had to catch myself and resettle for the eighth rep. It went up well enough but it was a bit forward and I felt that I had to go further into a dip and that caused that. I figured I’d be fighting with that if I did anymore reps so I shut it down there. I don’t want missed reps. So axle strict pressing was next. Plan was to do 2x5 with 77.5%. I did some warm-ups and that feeling of dead space seems to be less. Still feel it. My pressing looks really fast on camera. Got a little forward on the last rep of the first set so that lockout was a bit tougher. Second set looked easy. No shoulder issues to report. I do notice that my biceps tend to get tight after strict presses. Rows again but not quite. So change here with having these not be the rows I’ve been doing. Going back to the paused rows. Kind of, sort of. See the protocol was to do the first four reps with the 2ct holds and then the other four reps like I have been doing. So kind of light and kind of not in that I can row a bit more than I can hold at contraction. RPE was to be 7 so I figured that if I make it tough for the holds, it would be still super light for the regular rows. I did the warm-ups with holds on all the reps since I haven’t done the holds for like two months now. Had a bit of trouble on that first set as my shoes were slick from the wet grass so I was slipping trying into the bench with my feet when it was time to do the power style rows. I ended up doing an extra rep as I wasn’t sure how many I did. Things were better for the following sets. Push-ups with bands again. These are very tough after a few reps. They feel easy at the start but then as I get near the end, the last three reps or so are just super difficult. For today, I was told to do certain reps and try to leave reps in the tank and increase the band tension. Ugh, that was going to be tough as it is the fatigue that builds up over the sets (much like the split squats) that makes gauge what I can do difficult. Especially since the plan was to do the band tension I’ve been doing for 15 to start. In hindsight, I probably should’ve done that band for the second set and so on. But I didn’t and I did these at a harder RPE. Cutting it close the first two sets and the last set that was to failure. Oops. Then the super set again. But not quite. Reps lowered for both but the time to hold the dumbbells on the upper back portion was doubled. So I lowered the weight on that (since I had issues with 6lbs on the Y raises with extended holds). But I increased the weights on the triceps a good bit because of the lowered reps. Again, may have gone heavier than I should for the RPE here. I may need to go lighter on the second upper body assistance stuff this week since that will be new. I had been cooking dinner between the sets so that even though it was late, I could eat as soon as I put the stuff away. Big dinner and stretched and then iced knees before bed.
Comments: Tiny stressors. It was raining off and on earlier in the day so I wanted until after work to setup stuff for training. Weather had said 20% chance of rain it was that 20% I guess. But with how it has been, wetness seems to evaporate pretty quick. The sky is thirsty. I didn’t think I needed the foam rolling for my upper back but I was wrong. It is kind of funny to me how these little routines seem to get me better setup for trainings then stuff I used to do in the past. This was the first week in a good bit where I had no discomfort in the groin/inner thigh area so pleased with that. Knees hardly barking at me either. On to training. No viking press this week. Axle again. Same guidelines as last week as far as what I could do and wear and working up. Plan for today was 3 trips with 272lbs and then rep set with 2RIR with 256lbs. 280lbs last week had felt a little off but 256lbs had felt great. That initial heaviness is still there with unracking the weights. I will say that I notice that I feel very solid in my stance when I walk out and get set to do the leg drive. Not sure if that is from doing these weekly or if that is from doing more leg work and other things that were perhaps neglected in the past. Some reps working up my knees ached but once I got up to the heavy stuff, that went away. Second set with the top weight felt better to me. Third set seemed to be a rough start but then the last rep just flew up. Last set was reps with what I did last time. I get nervous on push pressing as I have a hard time with telling where the limit is and I can be feeling good but then biff the following rep with a misgroove. So it has been a fine line with keeping reps in the tank and I haven’t been the best with that the last few times that I’ve been given the go ahead. My hope was to match or get one more rep on this weight since this was about what I did my first week. Definitely seemed better as far as not having wasted movement. I’m definitely a hips push presser. Seventh rep was a little slow to lockout and I had to catch myself and resettle for the eighth rep. It went up well enough but it was a bit forward and I felt that I had to go further into a dip and that caused that. I figured I’d be fighting with that if I did anymore reps so I shut it down there. I don’t want missed reps. So axle strict pressing was next. Plan was to do 2x5 with 77.5%. I did some warm-ups and that feeling of dead space seems to be less. Still feel it. My pressing looks really fast on camera. Got a little forward on the last rep of the first set so that lockout was a bit tougher. Second set looked easy. No shoulder issues to report. I do notice that my biceps tend to get tight after strict presses. Rows again but not quite. So change here with having these not be the rows I’ve been doing. Going back to the paused rows. Kind of, sort of. See the protocol was to do the first four reps with the 2ct holds and then the other four reps like I have been doing. So kind of light and kind of not in that I can row a bit more than I can hold at contraction. RPE was to be 7 so I figured that if I make it tough for the holds, it would be still super light for the regular rows. I did the warm-ups with holds on all the reps since I haven’t done the holds for like two months now. Had a bit of trouble on that first set as my shoes were slick from the wet grass so I was slipping trying into the bench with my feet when it was time to do the power style rows. I ended up doing an extra rep as I wasn’t sure how many I did. Things were better for the following sets. Push-ups with bands again. These are very tough after a few reps. They feel easy at the start but then as I get near the end, the last three reps or so are just super difficult. For today, I was told to do certain reps and try to leave reps in the tank and increase the band tension. Ugh, that was going to be tough as it is the fatigue that builds up over the sets (much like the split squats) that makes gauge what I can do difficult. Especially since the plan was to do the band tension I’ve been doing for 15 to start. In hindsight, I probably should’ve done that band for the second set and so on. But I didn’t and I did these at a harder RPE. Cutting it close the first two sets and the last set that was to failure. Oops. Then the super set again. But not quite. Reps lowered for both but the time to hold the dumbbells on the upper back portion was doubled. So I lowered the weight on that (since I had issues with 6lbs on the Y raises with extended holds). But I increased the weights on the triceps a good bit because of the lowered reps. Again, may have gone heavier than I should for the RPE here. I may need to go lighter on the second upper body assistance stuff this week since that will be new. I had been cooking dinner between the sets so that even though it was late, I could eat as soon as I put the stuff away. Big dinner and stretched and then iced knees before bed.
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