Mobility Prep
Axle Push Presses
40x2
70x2
100x2
130x2
160x2
190x2
220x2
250x1
280x1
310x1
270x3
270x3
Axle Push Presses
40x2
70x2
100x2
130x2
160x2
190x2
220x2
250x1
280x1
310x1
270x3
270x3
Viking Strict Presses w/ bands (+36lbs (+27lbs) bottom/+45lbs (+34lbs) top)
+11(50)x3
+56(83.5)x3
+101(117)x3
+146(151)x3
+191(185)x3
+191(185)x3
+191(185)x3
+191(185)x10
+11(50)x3
+56(83.5)x3
+101(117)x3
+146(151)x3
+191(185)x3
+191(185)x3
+191(185)x3
+191(185)x10
Chest Supported Barbell Rows (2 seconds hold, straps)
155x3
200x3
2 seconds holds on first 4 reps, then normal style
245x8
250x8
255x8
155x3
200x3
2 seconds holds on first 4 reps, then normal style
245x8
250x8
255x8
Band Ring Push-ups (feet on ground)
No Bands
bwx5
Added Bands
mmbx5
lbx5
abx10
abx10
abx10
abx10
No Bands
bwx5
Added Bands
mmbx5
lbx5
abx10
abx10
abx10
abx10
Prone Dumbbell Retractions/Single Arm Dumbbell Overhead Triceps Extensions w/ bands
10’sx15/17+mbx15/15
10’sx15/17+mbx15/15
10’sx15/17+mbx15/15
10’sx15/17+mbx15/15
Stretching
Comments: Another week. I was a zombie the rest of Saturday and most of Sunday from training. Still didn’t get everything I wanted to get done on my weekend for the week ahead. It is probably ok that it was a longer workout as that will be closer to contest conditions, especially since the two shows after this one in July have over 115 people signed up across all classes. Today was going to be a hot one. Same movement prep and stretching to get ready. Everything seemed good and then right after I finished it, my right knee decides to be difficult. And just like last week, I couldn’t go out right away to training as another thunderstorm brought a deluge of rain. I wasn’t expecting that but these storms tend to move faster than the forecasts say in the summer. It was to be off and on like last week but never materialized beyond that initial downpour. So then on to axle after wiping it down. So this time it didn’t have a set weight. It gave me guesses as far as percentage of 1rm for the day. No set warm-ups. The goal was to hit a top single that was RPE 8 and then take off 12-15% of that and do 2x3. I decided I’d stick to the warm-ups I’ve been doing of going up in doubles with 30lbs jumps. I debated on going for 308lbs or 310lbs. The projected was to be 306lbs but I’ve been going up 2lbs on everything to get nice round numbers divisible by 5lbs. Knee was cranky on the right side. I was feeling a little worn and I’m not sure if that was from the heat and humidity or from the fingal finger work on Saturday coupled with a long ass workout. Switching to singles didn’t give me much confidence. 280lbs actually was a tough lockout. And I’m planning on doing 30lbs more than that? 310lbs would be the most weight I’ve put overhead in over a year. Even when it is a weight I’ve done before, if it hasn’t been done in some time or it’s not a sure thing in my head, I get anxious and dig into that flight or fight reserve. This lead to my 310lbs lift to go up easier than 280lbs. Definitely looked RPE 8 but with how form dependent this lift is, it had to move fast to get to that point for me to lock it out with my hips and shoulders helping the triceps. I’m happy that I got it but I do wonder if I’m getting close to the limits before I need to deload. I had already thought in my head that if I missed the lift, I was going to do my down sets based off the 280lbs. Down sets I took 40lbs off. They felt heavy and hard to lockout but they seem to look fine on camera. My upper abs were feeling crampy so I made sure I got more fluids in me after I was done with axle. On to viking press with bands again. Strict presses. Same tension but increasing the weight added by 10lbs. The plan was to do that weight for 3x3 and then do a max rep set. The first few triples were to be done in a way to practice for having a down call that was a little slow. If a sloth were giving it. From last time, I was doing more of a standing incline press and wasn’t getting my head through and having my shoulder girdle mobile like I am when doing viking press. So doing the holds at lockout gave me a chance to reinforce that. The rep set I was not to hold the lockouts. I didn’t expect to be moving it that well after that. I was told to keep a rep in the tank and not have any sideways grinding reps. I was trying different styles of the press to see what worked best and it seems that different ways work better based off fatigue. Good to know. On to rows. With the setup and tear down between the different exercises, it did give me time to get more fluids in without risking having water belly before a lift. Back down to sets of 8 on these. Advised I could increase the difficulty a little. Still doing holds on the first half of the set. I was very surprised with how easy that first set was. I was expecting adding 15lbs would be enough but it wasn’t. I went up just 5lbs after that to see if that got me into the range I was looking for. It did but I thought I could go up a little more. Last set actually felt a little easier than the middle set. It was definitely heating up out there as all the rain had essentially evaporated by this point and it well past 7PM. Push-ups with bands again. But not exactly, as these were now on the rings. Back to where we started with these crazy push-ups. 4x10 was the plan and idea was to leave 3RIR on each set. No accentuated negatives. I didn’t think I’d be using as heavy a band tension as I did. I fully was expecting light bands to be enough but it just felt way too easy so I took a little rest and put the average band on. I feel that it was right in the parameters of difficulty. Last bit of the night was superset again. I did take a little break to put some stuff away and to get my dinner cooking. Two sets. Reps decreased for the triceps so I went up 5lbs on that. Prone dumbbell stuff is still the same. It is always the second set that gets me on these. But no stoppage this time. Put everything away and ate a big dinner before stretching. I’ve been not icing the knees for a week, trying to see how that goes as stuff seems to be doing ok.
Comments: Another week. I was a zombie the rest of Saturday and most of Sunday from training. Still didn’t get everything I wanted to get done on my weekend for the week ahead. It is probably ok that it was a longer workout as that will be closer to contest conditions, especially since the two shows after this one in July have over 115 people signed up across all classes. Today was going to be a hot one. Same movement prep and stretching to get ready. Everything seemed good and then right after I finished it, my right knee decides to be difficult. And just like last week, I couldn’t go out right away to training as another thunderstorm brought a deluge of rain. I wasn’t expecting that but these storms tend to move faster than the forecasts say in the summer. It was to be off and on like last week but never materialized beyond that initial downpour. So then on to axle after wiping it down. So this time it didn’t have a set weight. It gave me guesses as far as percentage of 1rm for the day. No set warm-ups. The goal was to hit a top single that was RPE 8 and then take off 12-15% of that and do 2x3. I decided I’d stick to the warm-ups I’ve been doing of going up in doubles with 30lbs jumps. I debated on going for 308lbs or 310lbs. The projected was to be 306lbs but I’ve been going up 2lbs on everything to get nice round numbers divisible by 5lbs. Knee was cranky on the right side. I was feeling a little worn and I’m not sure if that was from the heat and humidity or from the fingal finger work on Saturday coupled with a long ass workout. Switching to singles didn’t give me much confidence. 280lbs actually was a tough lockout. And I’m planning on doing 30lbs more than that? 310lbs would be the most weight I’ve put overhead in over a year. Even when it is a weight I’ve done before, if it hasn’t been done in some time or it’s not a sure thing in my head, I get anxious and dig into that flight or fight reserve. This lead to my 310lbs lift to go up easier than 280lbs. Definitely looked RPE 8 but with how form dependent this lift is, it had to move fast to get to that point for me to lock it out with my hips and shoulders helping the triceps. I’m happy that I got it but I do wonder if I’m getting close to the limits before I need to deload. I had already thought in my head that if I missed the lift, I was going to do my down sets based off the 280lbs. Down sets I took 40lbs off. They felt heavy and hard to lockout but they seem to look fine on camera. My upper abs were feeling crampy so I made sure I got more fluids in me after I was done with axle. On to viking press with bands again. Strict presses. Same tension but increasing the weight added by 10lbs. The plan was to do that weight for 3x3 and then do a max rep set. The first few triples were to be done in a way to practice for having a down call that was a little slow. If a sloth were giving it. From last time, I was doing more of a standing incline press and wasn’t getting my head through and having my shoulder girdle mobile like I am when doing viking press. So doing the holds at lockout gave me a chance to reinforce that. The rep set I was not to hold the lockouts. I didn’t expect to be moving it that well after that. I was told to keep a rep in the tank and not have any sideways grinding reps. I was trying different styles of the press to see what worked best and it seems that different ways work better based off fatigue. Good to know. On to rows. With the setup and tear down between the different exercises, it did give me time to get more fluids in without risking having water belly before a lift. Back down to sets of 8 on these. Advised I could increase the difficulty a little. Still doing holds on the first half of the set. I was very surprised with how easy that first set was. I was expecting adding 15lbs would be enough but it wasn’t. I went up just 5lbs after that to see if that got me into the range I was looking for. It did but I thought I could go up a little more. Last set actually felt a little easier than the middle set. It was definitely heating up out there as all the rain had essentially evaporated by this point and it well past 7PM. Push-ups with bands again. But not exactly, as these were now on the rings. Back to where we started with these crazy push-ups. 4x10 was the plan and idea was to leave 3RIR on each set. No accentuated negatives. I didn’t think I’d be using as heavy a band tension as I did. I fully was expecting light bands to be enough but it just felt way too easy so I took a little rest and put the average band on. I feel that it was right in the parameters of difficulty. Last bit of the night was superset again. I did take a little break to put some stuff away and to get my dinner cooking. Two sets. Reps decreased for the triceps so I went up 5lbs on that. Prone dumbbell stuff is still the same. It is always the second set that gets me on these. But no stoppage this time. Put everything away and ate a big dinner before stretching. I’ve been not icing the knees for a week, trying to see how that goes as stuff seems to be doing ok.
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