Mobility Prep
Paused Axle Push Presses (3 seconds, beltless)
30x3
60x3
90x3
120x3
150x2
180x2
210x2
240x3
240x3
240x3
Paused Axle Push Presses (3 seconds, beltless)
30x3
60x3
90x3
120x3
150x2
180x2
210x2
240x3
240x3
240x3
Viking Presses
+91(110)x3
+181(177.5)x3
+246(226)x3
+306(271)x4
+306(271)x4
+306(271)x4
+91(110)x3
+181(177.5)x3
+246(226)x3
+306(271)x4
+306(271)x4
+306(271)x4
Chest Supported Barbell Rows (2 seconds hold)
155x4
Added Straps
205x4
2 seconds holds on first 4 reps, then normal style
255x8
255x8
255x8
155x4
Added Straps
205x4
2 seconds holds on first 4 reps, then normal style
255x8
255x8
255x8
Band Ring Push-ups (feet on ground)
No Bands
bwx5
Added Bands
mmbx5
lbx5
abx10
abx10
abx20
No Bands
bwx5
Added Bands
mmbx5
lbx5
abx10
abx10
abx20
Prone Dumbbell Retractions/Single Arm Dumbbell Overhead Triceps Extensions w/ bands
10’sx15/18+mbx15/15
10’sx15/18+mbx15/15
10’sx15/18+mbx15/15
10’sx15/18+mbx15/15
Stretching
Comments: Coming down the final stretch. Last lap to go. Winding down. Other cliché saying about coming to the end. Unless I’m mistaken, this week will be the final heavy one before the contest deload begins. It feels too close now, even though prep contest prep for 10 of these 16 weeks. I’m thankful that the disc symptoms seemed to have calmed down substantially these past two days. Uncertain if it is from the Nutra Disc or if just now calming down. But I’m not uncertain enough to stop taking that stuff if it works. MRI was quick and painless on Sunday morning. But have to wait until Friday to find out anything. Busy at work and with how hot it was outside, I didn’t feel it made sense to setup anything for the workout until after work. Shoulders had been sore to the touch Monday but that is more from the circus dumbbell landing on my shoulders as opposed to muscle fatigue or soreness. Middle of my right side of my back was stiff. Definitely from arm-over-arm rows. Hands were also a little fatigued from the 2” rope. But that is what it is going to be for the arm-over-arm and the truck & boat pull so need to get used to it. So foam rolling was definitely needed. Split squat iso holds didn’t bother my knees nearly as much as I was expecting. Other mobility prep was good. On the band TKE step-ups, I added another mini band. The way I was doing it the past two sessions it was pulling to one side and not straight ahead so I put another to pull slightly to the other way to even things out and it seemed to work. I had mentioned feeling knee aches in the right one last week. Nothing this time. It got up to 94 today and it was the first time in two weeks I didn’t have a thunderstorm right before I started axle work. Kind of wanted it to rain today a little with the heat and humidity. So this workout seemed to be kind of a deload but not really. I had mentioned last week the max axle single had felt like close to a limit despite the psyche up making it move fast. So this seemed to be an adjustment to keep from peaking too soon. Bringing back the paused push presses. Plan was to do 75% for 3x3. I was told that I could do 1-3 second holds and beltless if I wanted as training effect is probably better beltless. I think I was given the option for belt or no because of last heavy pull session tomorrow. So I elected for doing beltless and longer holds. I wanted to see how things have progressed from last time I did these. I forgot until I was decently into the warm up sets that I had meant to do just doubles working up. I then switched to the doubles. The other thing I was trying to work here was not rushing the unrack and going for the first rep right away. Also no rebound reps. This seemed to go well. Then on to viking press. Plan was to work up to 3x4 with 10lbs less than my top triple this cycle. Didn’t really think of it in that kind of terms as it has been mostly reps and such after that first baseline day. Knees ached on these a bit today. I guess from the amount of forward lean into the implement. Heat was definitely getting to me as the weight felt heavy that first work set and I was feeling like it was difficult to breathe. I think I kind of mentally prepared for the second set and that went better. During that set, I had an idea that I wanted to try on the last set. I’ve been standing up with the weight and then going for a press at the start. And have been doing rebound and non-rebound reps on this. I wanted to see if attempting to use the drive from standing up and go into that first rep would work as far as coordination and strength wise. In a sense, not have any dead stop reps and have them all be momentum and rebound. It did seem to work. But not certain if it will be something for contest, have to see how that apparatus handles as it could be one where I have to reset to keep it stable. The other thought was knee sleeves for the pressing too. If any press that would seem to be the one with the least amount of troubleshooting since no cleaning the weight to the shoulders. I think my concern with wearing knee and elbow sleeves and such is that it could limit mobility and potentially restrict blood flow which could be disastrous for a timed and rep event. This might be something to think on later after this contest. On to rows with the pauses again. I normally just do triples but I felt it was a good idea to do a few more reps to warm-up with the stiff middle back on the right side still. So hopefully not a shock going for the big weights. Plan was the weight I did for my top set last week for 3x8. That went well enough. Push-ups with the rings and bands again. At this point, I started cooking dinner as waiting until after work to setup had me about a half hour behind and getting close to 8PM. So the plan for this time was to do 2x10 and then max reps with 1-2 RIR. This was little odd this time. Last week the average band felt a decent difficulty and I was actually surprised that I ended up using that much tension as I had fully expected light band to be enough with the rings. Warming up the monster mini slid onto my neck and the light band actually felt pretty tough. Thankfully, no shoulder aches like I had at the start last week. Then the average band was added and it felt ok and I think it felt easier as I went. I truly didn’t think I’d be getting 20 reps with how it felt last week or even how it felt today but I did. Good to see that improving. On to the last item of the night. The superset. Same as last week with two sets of 15 reps for each. The triceps part was decently tough last week but I wanted to try and squeak up the weight a little so added the fractional plates to increase by a pound. The dumbbells for the retractions are fine as is I think. I was still very warm after training and eating a big dinner. Stretched and I did end up icing the knees before bed.
Comments: Coming down the final stretch. Last lap to go. Winding down. Other cliché saying about coming to the end. Unless I’m mistaken, this week will be the final heavy one before the contest deload begins. It feels too close now, even though prep contest prep for 10 of these 16 weeks. I’m thankful that the disc symptoms seemed to have calmed down substantially these past two days. Uncertain if it is from the Nutra Disc or if just now calming down. But I’m not uncertain enough to stop taking that stuff if it works. MRI was quick and painless on Sunday morning. But have to wait until Friday to find out anything. Busy at work and with how hot it was outside, I didn’t feel it made sense to setup anything for the workout until after work. Shoulders had been sore to the touch Monday but that is more from the circus dumbbell landing on my shoulders as opposed to muscle fatigue or soreness. Middle of my right side of my back was stiff. Definitely from arm-over-arm rows. Hands were also a little fatigued from the 2” rope. But that is what it is going to be for the arm-over-arm and the truck & boat pull so need to get used to it. So foam rolling was definitely needed. Split squat iso holds didn’t bother my knees nearly as much as I was expecting. Other mobility prep was good. On the band TKE step-ups, I added another mini band. The way I was doing it the past two sessions it was pulling to one side and not straight ahead so I put another to pull slightly to the other way to even things out and it seemed to work. I had mentioned feeling knee aches in the right one last week. Nothing this time. It got up to 94 today and it was the first time in two weeks I didn’t have a thunderstorm right before I started axle work. Kind of wanted it to rain today a little with the heat and humidity. So this workout seemed to be kind of a deload but not really. I had mentioned last week the max axle single had felt like close to a limit despite the psyche up making it move fast. So this seemed to be an adjustment to keep from peaking too soon. Bringing back the paused push presses. Plan was to do 75% for 3x3. I was told that I could do 1-3 second holds and beltless if I wanted as training effect is probably better beltless. I think I was given the option for belt or no because of last heavy pull session tomorrow. So I elected for doing beltless and longer holds. I wanted to see how things have progressed from last time I did these. I forgot until I was decently into the warm up sets that I had meant to do just doubles working up. I then switched to the doubles. The other thing I was trying to work here was not rushing the unrack and going for the first rep right away. Also no rebound reps. This seemed to go well. Then on to viking press. Plan was to work up to 3x4 with 10lbs less than my top triple this cycle. Didn’t really think of it in that kind of terms as it has been mostly reps and such after that first baseline day. Knees ached on these a bit today. I guess from the amount of forward lean into the implement. Heat was definitely getting to me as the weight felt heavy that first work set and I was feeling like it was difficult to breathe. I think I kind of mentally prepared for the second set and that went better. During that set, I had an idea that I wanted to try on the last set. I’ve been standing up with the weight and then going for a press at the start. And have been doing rebound and non-rebound reps on this. I wanted to see if attempting to use the drive from standing up and go into that first rep would work as far as coordination and strength wise. In a sense, not have any dead stop reps and have them all be momentum and rebound. It did seem to work. But not certain if it will be something for contest, have to see how that apparatus handles as it could be one where I have to reset to keep it stable. The other thought was knee sleeves for the pressing too. If any press that would seem to be the one with the least amount of troubleshooting since no cleaning the weight to the shoulders. I think my concern with wearing knee and elbow sleeves and such is that it could limit mobility and potentially restrict blood flow which could be disastrous for a timed and rep event. This might be something to think on later after this contest. On to rows with the pauses again. I normally just do triples but I felt it was a good idea to do a few more reps to warm-up with the stiff middle back on the right side still. So hopefully not a shock going for the big weights. Plan was the weight I did for my top set last week for 3x8. That went well enough. Push-ups with the rings and bands again. At this point, I started cooking dinner as waiting until after work to setup had me about a half hour behind and getting close to 8PM. So the plan for this time was to do 2x10 and then max reps with 1-2 RIR. This was little odd this time. Last week the average band felt a decent difficulty and I was actually surprised that I ended up using that much tension as I had fully expected light band to be enough with the rings. Warming up the monster mini slid onto my neck and the light band actually felt pretty tough. Thankfully, no shoulder aches like I had at the start last week. Then the average band was added and it felt ok and I think it felt easier as I went. I truly didn’t think I’d be getting 20 reps with how it felt last week or even how it felt today but I did. Good to see that improving. On to the last item of the night. The superset. Same as last week with two sets of 15 reps for each. The triceps part was decently tough last week but I wanted to try and squeak up the weight a little so added the fractional plates to increase by a pound. The dumbbells for the retractions are fine as is I think. I was still very warm after training and eating a big dinner. Stretched and I did end up icing the knees before bed.
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