Mobility Prep
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x4
Axle Push Presses (beltless)
Pause 1st rep 2 seconds
32x2
62x2
92x2
122x2
152x2
182x2
No Pauses
212x2
242x2
272x2
272x2
272x4
Axle Push Presses (beltless 5 seconds negatives)
222x4
222x4
222x4
222x4
Chest Supported Barbell Rows
135x3
185x3
Added Straps
135x3
185x3
Added Straps
225x3
270x8
250x8
250x8
250x8
270x8
250x8
250x8
250x8
Chaos Band Push-ups (5 seconds negatives, feet elevated 9”)
bwx15
bwx15 (breather at 12 & 14)
bwx15 (breather at 11 & 13)
bwx15
bwx15 (breather at 12 & 14)
bwx15 (breather at 11 & 13)
Paused Dumbbell Y Raises (2 second hold)/Band Triceps Extensions (facing away)
6’sx12/(2)mbx25
6’sx12/(2)mbx25
6’sx12/(2)mbx25
6’sx12/(2)mbx25
6’sx12/(2)mbx25
6’sx12/(2)mbx25
Stretching
Comments: Felt a little tired but not feeling as worn down as I did after the previous weekend’s training. Seemed to be fairly ok for now. I did have a bruise that showed up on the left forearm above the wrist from the odd object carry. I had put on a knee brace on my forearm when I noticed there was some redness from a set but I guess too little, too late. Weather didn’t want to cooperate today. Rain off and on. I setup some stuff during my lunch break but I didn’t want to fully set things up with the passing showers. Humid and muggy as a lot of the moisture on the ground would get evaporated back up. I had spent a bit of time cleaning up the patio from debris from the weekend. So on to the training. Foam rolling didn’t feel like it was needed at first but then it definitely felt like it did. I had been trying to the past two days off of training to keep the soft tissue work up. Hip flexor stretch felt good. Movement prep was ok. Knees ached like an SOB on the first go around with the split squats. Enough so I think it distracted me from noticing the groin/inner thigh thing. It wasn’t as pronounced this time and hardly caused any issue on the dead bugs. Axle push pressing with no belt again as has been the flavor of the past few sessions. I was advised this would be the last week of that. Plan was again to tackle 85% for a few doubles and then rep out. Knees were thankfully not feeling like crap here. Another chance at this as I keep not doing well at this weight when I’m allowed to do more than a double. The mugginess was definitely not to my liking. I wasn’t noticing any shoulder discomfort that I sometimes get on the my left shoulder. The weights felt fine at first, but then once I put on a second plate, got heavy. Well felt heavy on my chest and forearms. Like, everything felt 30lbs heavier. Had to keep double checking the weights today. They felt heavy but I knew I could lift them so I did. This was just not my day as I felt like the weights were not going up as crisp. I think only the second rep of the second double was the only one I was happy with how it felt. Then the rep set. Aim for 1-2 in the tank. Last time, I had gotten 3 and missed the 4th that I probably could’ve gotten if I reattempted but that was going to defeat the purpose of leaving reps there. Took a little longer of a rest. First rep a little rough and I caught it coming down a little forward and didn’t let it settle and essentially did a paused rebound rep. Got back under control for a third rep. I really didn’t want to be stopped here again so I went for a fourth and it went up good but I was really fighting for stability and catching my air with it at lockout. The fifth just wasn’t there. I’d be lying if I didn’t say I was a little annoyed with how progressing for more reps in a set at this weight is going. Perhaps my ego didn’t let me set a lower working weight to base things off of. I also may not have an idea of carryover (if any) to my normal push pressing with a belt. Not saying it isn’t nothing as I know this isn’t a peak for this lift at this point for PRs but I’ve been having progress showing on other things that are quite dramatic. I’ve definitely noticed changes in composition and just control in general. I needed to take a little time to get my head ready for the next part. Eccentric pressing again. Weight was to be 221lbs for 2x4 but I left an extra lb on there since that meant I only had to take 50lbs off the top set. First set was tough, but good. Only the last rep locking out the weight felt slightly tough. Second set I was all over the place. I messed up my breathing on the second rep and about blacked out so I had to catch myself there for a moment to get my breathing back on track and take control of the weight and set again. So that ended up being a bit more exhausting. Right side of upper back and getting tight again. Thankfully a little pressing reprieve with the bench rows. Well sort of as at this point it started to drizzle again. Plan for this session was work up to 15lbs more than last time for a set of 8 and then take off 20lbs and do 3x8. These felt fine and they felt easier as I went. There seemed to be a brief break in the drizzle but then it came back at a greater intensity. Chaos bands again and advised this was the last week of them. So of course I made them harder than last time, not including the fact it was raining. What should’ve been enough of a difficult increase of adding an inch to the elevation to my feet but then I decided that I needed to do an extra second on the negatives for each rep. I got through the first set with some effort and thought this was doable. Kept raining and it just got tougher each time. Like I’d get five reps in and it wouldn’t be so bad but then after I got to ten it was just terrible. It was raining substantially by the time I finished with that that I felt it was best to move the workout inside and get stuff out of the rain so that I can have it dry out. The super set again of y raises and triceps. I had to change the triceps band setup due to being inside but still similar to what I was doing. Treating it like my hamstring curls in doing separate bands for each arm. Feels more ergonomic for my wrists. Feels a little tougher. First set was blissful, second set was just feeling tough and the last one was tortoruous. At least that was how the y raises felt. The triceps were just slightly tougher each time. Just battling sweat in my eyes by the end there in the garage. Didn’t have much to put away and ate a big dinner and then stretched. Iced knees afterwards before bed.
Comments: Felt a little tired but not feeling as worn down as I did after the previous weekend’s training. Seemed to be fairly ok for now. I did have a bruise that showed up on the left forearm above the wrist from the odd object carry. I had put on a knee brace on my forearm when I noticed there was some redness from a set but I guess too little, too late. Weather didn’t want to cooperate today. Rain off and on. I setup some stuff during my lunch break but I didn’t want to fully set things up with the passing showers. Humid and muggy as a lot of the moisture on the ground would get evaporated back up. I had spent a bit of time cleaning up the patio from debris from the weekend. So on to the training. Foam rolling didn’t feel like it was needed at first but then it definitely felt like it did. I had been trying to the past two days off of training to keep the soft tissue work up. Hip flexor stretch felt good. Movement prep was ok. Knees ached like an SOB on the first go around with the split squats. Enough so I think it distracted me from noticing the groin/inner thigh thing. It wasn’t as pronounced this time and hardly caused any issue on the dead bugs. Axle push pressing with no belt again as has been the flavor of the past few sessions. I was advised this would be the last week of that. Plan was again to tackle 85% for a few doubles and then rep out. Knees were thankfully not feeling like crap here. Another chance at this as I keep not doing well at this weight when I’m allowed to do more than a double. The mugginess was definitely not to my liking. I wasn’t noticing any shoulder discomfort that I sometimes get on the my left shoulder. The weights felt fine at first, but then once I put on a second plate, got heavy. Well felt heavy on my chest and forearms. Like, everything felt 30lbs heavier. Had to keep double checking the weights today. They felt heavy but I knew I could lift them so I did. This was just not my day as I felt like the weights were not going up as crisp. I think only the second rep of the second double was the only one I was happy with how it felt. Then the rep set. Aim for 1-2 in the tank. Last time, I had gotten 3 and missed the 4th that I probably could’ve gotten if I reattempted but that was going to defeat the purpose of leaving reps there. Took a little longer of a rest. First rep a little rough and I caught it coming down a little forward and didn’t let it settle and essentially did a paused rebound rep. Got back under control for a third rep. I really didn’t want to be stopped here again so I went for a fourth and it went up good but I was really fighting for stability and catching my air with it at lockout. The fifth just wasn’t there. I’d be lying if I didn’t say I was a little annoyed with how progressing for more reps in a set at this weight is going. Perhaps my ego didn’t let me set a lower working weight to base things off of. I also may not have an idea of carryover (if any) to my normal push pressing with a belt. Not saying it isn’t nothing as I know this isn’t a peak for this lift at this point for PRs but I’ve been having progress showing on other things that are quite dramatic. I’ve definitely noticed changes in composition and just control in general. I needed to take a little time to get my head ready for the next part. Eccentric pressing again. Weight was to be 221lbs for 2x4 but I left an extra lb on there since that meant I only had to take 50lbs off the top set. First set was tough, but good. Only the last rep locking out the weight felt slightly tough. Second set I was all over the place. I messed up my breathing on the second rep and about blacked out so I had to catch myself there for a moment to get my breathing back on track and take control of the weight and set again. So that ended up being a bit more exhausting. Right side of upper back and getting tight again. Thankfully a little pressing reprieve with the bench rows. Well sort of as at this point it started to drizzle again. Plan for this session was work up to 15lbs more than last time for a set of 8 and then take off 20lbs and do 3x8. These felt fine and they felt easier as I went. There seemed to be a brief break in the drizzle but then it came back at a greater intensity. Chaos bands again and advised this was the last week of them. So of course I made them harder than last time, not including the fact it was raining. What should’ve been enough of a difficult increase of adding an inch to the elevation to my feet but then I decided that I needed to do an extra second on the negatives for each rep. I got through the first set with some effort and thought this was doable. Kept raining and it just got tougher each time. Like I’d get five reps in and it wouldn’t be so bad but then after I got to ten it was just terrible. It was raining substantially by the time I finished with that that I felt it was best to move the workout inside and get stuff out of the rain so that I can have it dry out. The super set again of y raises and triceps. I had to change the triceps band setup due to being inside but still similar to what I was doing. Treating it like my hamstring curls in doing separate bands for each arm. Feels more ergonomic for my wrists. Feels a little tougher. First set was blissful, second set was just feeling tough and the last one was tortoruous. At least that was how the y raises felt. The triceps were just slightly tougher each time. Just battling sweat in my eyes by the end there in the garage. Didn’t have much to put away and ate a big dinner and then stretched. Iced knees afterwards before bed.
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