Mobility Prep
12” Log Incline Bench Presses
90x3
120x3
150x3
180x3
210x3
240x6
240x6
240x6
12” Log Incline Bench Presses
90x3
120x3
150x3
180x3
210x3
240x6
240x6
240x6
Paused 12” Log Incline Bench Presses (1 second)
200x13
200x13
Inverted Ring Rows
bwx3
bw+20x12
bw+20x12
bw+20x12
bw+20x12
bwx3
bw+20x12
bw+20x12
bw+20x12
bw+20x12
Lying Dumbbell Triceps Extensions (3 seconds negatives)
40’sx12
40’sx13 (miscounted)
40’sx12
40’sx12
40’sx12
40’sx13 (miscounted)
40’sx12
40’sx12
Dumbbell Lateral Raises/Half Kneeling Single Arm Band Rows
26’sx15/slbx15/15
26’sx15/slbx15/15
26’sx15/slbx15/15
26’sx15/slbx15/15
26’sx15/slbx15/15
26’sx15/slbx15/15
Stretching
Comments: Weather has really been fluctuating. Hot and muggy beginning of the week and then about halfway through Wednesday decided to become somewhat tolerable. I did need to do some debris clean-up on the patio before training due to the wind and rain. Some aches and what not. Mobility stuff for the lats, traps and scap. Felt good, just some slight discomfort in the inner thigh/groin on the left side but I feel it is getting less and less compared to the past two weeks so that is hopefully something. I was a little anxious about the log pressing. Not so much the upper back or the pec tightness but more that it was potentially a tall order. So the plan here was to do 3x6 with what I did for 8 last week. Stuff above 225lbs on log for incline bench has been hit or miss. And I had done a good bit of work on Monday for upper body. This has not really been an exercise that I’ve done a lot in the past (because it was a pain to setup before, I sucked at it, and the one time discomfort from biceps tendonitis made it not viable) so never really been one to do volume with it. Never been successful to doing much above 240lbs on it and rarely for volume work. Usually just warming up and then repping out a single set. So this would be tough but hopefully I would be up to the task and feel some accomplishment for getting it done. First set didn’t feel great. Not like discomfort but that it felt heavy and it wasn’t going to be happening. Like, if this had been the 8 reps session for that set, it would be a close call. But things seemed to be better for the next two sets and I felt confident I’d get them with no sideways grinders. So that was something good. Now for the last bit of the log work, the paused rep stuff was just a single set for max reps with 1-2 reps in the tank. I didn’t realize at the time that this was the same weight that was used near the beginning of this training starting for my max rep set back with no pauses. I was thinking 12 reps on this. Just seems to be the number with how block pulls and ssb rack squats were last week haha. That unracking felt heavier than expected (maybe I took too much time after the last set to rest and cooled off?) but it felt ok after that first rep. I felt I was near the end of it on 13th rep so racked it. Didn’t realize that this matched the reps unpaused from earlier on so progress. I’m feeling confident in my consistency with hitting weights for certain reps for pressing but still feel like I’m a bit away from being ready for anything above local level. I had been thinking that there has never been a nationals event I’ve gone to where the overhead implement hasn’t outweighed me by at least 30lbs. Ring rows after that. Plan was 4x12 with 20lbs added to my waist. Even with my right side of upper back feeling tight from Monday, I felt that this should be doable with how well and easy things felt last week. Then I did the first set with no weight and those reps didn’t feel great. So confidence it would go well dropped haha. But the actual sets seemed ok. Second set my right biceps felt tight but didn’t seem to pop up for the other reps. Maybe I was focusing on that and that kept it from being a problem. So then on to triceps. More eccentrics on triceps. Same as last week but more difficulty. Since last time I went up to 40’s and that was harder than planned, it felt like it was ok to stay there as it would probably be within the difficulty parameters this time around. Elbows were a little achy on these today. Started with just the right one and then it was both. Never as much with the left than the right. Then it was just kind of ok on the last set. Joints are weird. It was a bit easier than last week as I did end up miscounting reps on one set. I was expecting these to be quite tougher with how it went the week before. I took a little bit of break before I did the last item. This was the same as it has been the last two weeks but it was going to be tough. Been bumping up the lateral raises at a good clip since I just seemed to finally get over the hump that was making 10lbs challenging. I think this latest weight is going to be one that I stay at for a bit to get through it without having to take a breather. The other part of it was the band rows. Very aggressive increases on these as I seem to be improving on them. Hopefully no more for now as it is the strongest band tension I have for a single band and it always gets tricky when multiple bands used. Also I had to move all the weights I had on the squat rack to be on just the one pin to anchor it down as having it on both wasn’t enough and I was rowing the rack haha. Very challenging for this superset. I was glad it was done so I could eat and stretch.
Comments: Weather has really been fluctuating. Hot and muggy beginning of the week and then about halfway through Wednesday decided to become somewhat tolerable. I did need to do some debris clean-up on the patio before training due to the wind and rain. Some aches and what not. Mobility stuff for the lats, traps and scap. Felt good, just some slight discomfort in the inner thigh/groin on the left side but I feel it is getting less and less compared to the past two weeks so that is hopefully something. I was a little anxious about the log pressing. Not so much the upper back or the pec tightness but more that it was potentially a tall order. So the plan here was to do 3x6 with what I did for 8 last week. Stuff above 225lbs on log for incline bench has been hit or miss. And I had done a good bit of work on Monday for upper body. This has not really been an exercise that I’ve done a lot in the past (because it was a pain to setup before, I sucked at it, and the one time discomfort from biceps tendonitis made it not viable) so never really been one to do volume with it. Never been successful to doing much above 240lbs on it and rarely for volume work. Usually just warming up and then repping out a single set. So this would be tough but hopefully I would be up to the task and feel some accomplishment for getting it done. First set didn’t feel great. Not like discomfort but that it felt heavy and it wasn’t going to be happening. Like, if this had been the 8 reps session for that set, it would be a close call. But things seemed to be better for the next two sets and I felt confident I’d get them with no sideways grinders. So that was something good. Now for the last bit of the log work, the paused rep stuff was just a single set for max reps with 1-2 reps in the tank. I didn’t realize at the time that this was the same weight that was used near the beginning of this training starting for my max rep set back with no pauses. I was thinking 12 reps on this. Just seems to be the number with how block pulls and ssb rack squats were last week haha. That unracking felt heavier than expected (maybe I took too much time after the last set to rest and cooled off?) but it felt ok after that first rep. I felt I was near the end of it on 13th rep so racked it. Didn’t realize that this matched the reps unpaused from earlier on so progress. I’m feeling confident in my consistency with hitting weights for certain reps for pressing but still feel like I’m a bit away from being ready for anything above local level. I had been thinking that there has never been a nationals event I’ve gone to where the overhead implement hasn’t outweighed me by at least 30lbs. Ring rows after that. Plan was 4x12 with 20lbs added to my waist. Even with my right side of upper back feeling tight from Monday, I felt that this should be doable with how well and easy things felt last week. Then I did the first set with no weight and those reps didn’t feel great. So confidence it would go well dropped haha. But the actual sets seemed ok. Second set my right biceps felt tight but didn’t seem to pop up for the other reps. Maybe I was focusing on that and that kept it from being a problem. So then on to triceps. More eccentrics on triceps. Same as last week but more difficulty. Since last time I went up to 40’s and that was harder than planned, it felt like it was ok to stay there as it would probably be within the difficulty parameters this time around. Elbows were a little achy on these today. Started with just the right one and then it was both. Never as much with the left than the right. Then it was just kind of ok on the last set. Joints are weird. It was a bit easier than last week as I did end up miscounting reps on one set. I was expecting these to be quite tougher with how it went the week before. I took a little bit of break before I did the last item. This was the same as it has been the last two weeks but it was going to be tough. Been bumping up the lateral raises at a good clip since I just seemed to finally get over the hump that was making 10lbs challenging. I think this latest weight is going to be one that I stay at for a bit to get through it without having to take a breather. The other part of it was the band rows. Very aggressive increases on these as I seem to be improving on them. Hopefully no more for now as it is the strongest band tension I have for a single band and it always gets tricky when multiple bands used. Also I had to move all the weights I had on the squat rack to be on just the one pin to anchor it down as having it on both wasn’t enough and I was rowing the rack haha. Very challenging for this superset. I was glad it was done so I could eat and stretch.
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