Mobility Prep
Axle Push Presses
40x2
70x2
110x2
140x2
170x2
200x2
230x1
260x1
290x2
265x2
265x2
Axle Push Presses
40x2
70x2
110x2
140x2
170x2
200x2
230x1
260x1
290x2
265x2
265x2
Viking Presses
+91(110)x3
+181(177.5)x3
+236(219)x3
+297(264)x4
+297(264)x4
+297(264)x4
+91(110)x3
+181(177.5)x3
+236(219)x3
+297(264)x4
+297(264)x4
+297(264)x4
Chest Supported Barbell Rows (2 seconds hold)
135x3
Added Straps
185x3
2 seconds holds on first 4 reps, then normal style
230x8
230x8
230x8
230x8
135x3
Added Straps
185x3
2 seconds holds on first 4 reps, then normal style
230x8
230x8
230x8
230x8
Band Push-ups (3 seconds negatives)
No Bands
bwx5
Added Bands
mmbx5
lbx15
lb+µbx12
lb+(2)µbx12/bwx4
No Bands
bwx5
Added Bands
mmbx5
lbx15
lb+µbx12
lb+(2)µbx12/bwx4
Prone Dumbbell Retractions (2ct hold)/Single Arm Dumbbell Overhead Triceps Extensions
10’sx10/27x15/15
10’sx10/27x15/15
10’sx10/27x15/15
10’sx10/27x15/15
10’sx10/27x15/15
10’sx10/27x15/15
Stretching
Comments: Felt off today. Me being partly to blame for that. I did learn that I’m not a fan of Vietnamese food (though I did enjoy the Banh Mi). Off work so didn’t have that usual routine for Monday and with the anticipation that I’d be working out earlier in the day (due to not having work and needing to be ready for a social obligation) I only had breakfast before I started training I the midafternoon. I had also cleaned out the gutters the day before so shoulders, triceps and forearms were tense. I knew I definitely needed the foam rolling on the upper back. And I don’t think I was able to get all that I wanted even with two run-throughs. Hip flexor stretch was fine so I wasn’t expecting anything out of the ordinary after that. Movement prep was fine until I got to split squats. I initially thought I was tearing a muscle in my leg but then realized that it was just really bad DOMS. I guess not doing full squats has made me miss something that I wasn’t hitting with my legs. Just surprised that I didn’t feel it the past few days or while I was walking or going up and down the ladder. And mostly my right side. My right biceps was also super tight on the lat band stretches. What is this, my first week back after a 2 month hiatus? Stuff did feel slightly better on the second round. So up first was axle. Plan for today was work up to 90% for 2 and then drop down to 82.5% for 2x2. I went slightly higher (290 vs 288 and 265 vs 264) so I didn’t have to figure out weird math and it would make it easier to setup for the eventual down sets. Plan was the usual 30lbs jumps doing doubles up to 70% but even that was too much for my head today as I was 10lbs light at the start and had to do a 40lbs jump to get back on track. Right biceps was really tight. Thankfully my thighs weren’t being that much of an issue with the particular ROM. Axle has been weird. First rep with 290lbs was ok but it was tougher than it should’ve been and I had to struggle a bit for lockout and even when I got it, I went forward a bit to stabilize. The second rep flew up like nothing. Perhaps I wasn’t warm enough or just weight in hand throws me off. I am noticing that my more explosive lifts that feel easy I push out and then I get under it with my hips and shoulders. Down sets the first set felt really good and easy but the second one felt like a struggle for both reps. I feel like I’m not at my best. Now that is just my thinking and the reality of it is that my recollection is incorrect. I kept thinking that my jerk numbers from years back are my push press numbers. And generally while I can push press on axle more out of the rack, I usually have issues with reps. Back when I had done 310lbs on axle push press, I could only do 279lbs for a double. So I’m not really that far off my bests considering things. But this is only on really looking back after the workout is done rather than during as the feeling was not that. So then it was viking press. So plan for the day was to do 3x4 at 82.5%. Same warm-ups here as last time. I kind of realized about halfway through my first set that I hadn’t asked if I should do rebound reps or not for viking press prior to training. I decided to then do the last rep as a rebound rep and figured I’d do the second set no rebound reps and the last set all rebound reps. Doesn’t really matter when it comes to that first set. Trying to play all the options as I feel that the contest setup will be shakey and possibly doing rebound reps could make it difficult and unwieldly. So might as well train for both scenarios. Wasn’t feel fired up on these (and wasn’t most of the workout) but the work was done. Half paused and half not rows after that. I was a little concerned that my tight right biceps could be an issue but thankfully it was not. Same as last time but no rain issues so no slippage and missed reps. Just 5lbs added to what I did last week. Paused part was a little tougher I think from last time. Partially from tight biceps perhaps and partially from chores the day before. Push-ups with bands again. Kind of the same as last time but the last set was changed. So same bands I did last week. I did one less warm-up set as I felt that the monster mini band was kind of halfway between no bands and the light band. I was also trying to make sure I was resting enough due to how fatiguing these are. So first two sets the same and I got those sets done easier than last time. Last set was also the same band tension as last time but the goal here was to do max reps and then immediately do reps without bands after I hit failure. 10 had been my absolute limit last time. So happy to get 12 reps here. I was worried I’d be doing infinity reps with the bands off but I was very shocked that taking the bands off didn’t really make them much easier and I struggled to get four measly reps. Oof that was tough. Then the super set again. I realize I said I was probably pushing it last time with the effort but I apparently ignored that and went up a little in weight. Granted, going up a little in weight on the dumbbell retractions is a big deal so 2lbs more per hand was a struggle. 2lbs more on the dumbbell for triceps I didn’t think would be too bad but I guess I forgot how difficult 25lbs was last time. And that had been without doing yard work the day before. So that ended up being tough. Rushed over to my parents after I finished that for family time and dinner. Had some soft tissue work done on my back, hamstrings and calves and then stretched. Nationals events posted so have that to think about as well.
Comments: Felt off today. Me being partly to blame for that. I did learn that I’m not a fan of Vietnamese food (though I did enjoy the Banh Mi). Off work so didn’t have that usual routine for Monday and with the anticipation that I’d be working out earlier in the day (due to not having work and needing to be ready for a social obligation) I only had breakfast before I started training I the midafternoon. I had also cleaned out the gutters the day before so shoulders, triceps and forearms were tense. I knew I definitely needed the foam rolling on the upper back. And I don’t think I was able to get all that I wanted even with two run-throughs. Hip flexor stretch was fine so I wasn’t expecting anything out of the ordinary after that. Movement prep was fine until I got to split squats. I initially thought I was tearing a muscle in my leg but then realized that it was just really bad DOMS. I guess not doing full squats has made me miss something that I wasn’t hitting with my legs. Just surprised that I didn’t feel it the past few days or while I was walking or going up and down the ladder. And mostly my right side. My right biceps was also super tight on the lat band stretches. What is this, my first week back after a 2 month hiatus? Stuff did feel slightly better on the second round. So up first was axle. Plan for today was work up to 90% for 2 and then drop down to 82.5% for 2x2. I went slightly higher (290 vs 288 and 265 vs 264) so I didn’t have to figure out weird math and it would make it easier to setup for the eventual down sets. Plan was the usual 30lbs jumps doing doubles up to 70% but even that was too much for my head today as I was 10lbs light at the start and had to do a 40lbs jump to get back on track. Right biceps was really tight. Thankfully my thighs weren’t being that much of an issue with the particular ROM. Axle has been weird. First rep with 290lbs was ok but it was tougher than it should’ve been and I had to struggle a bit for lockout and even when I got it, I went forward a bit to stabilize. The second rep flew up like nothing. Perhaps I wasn’t warm enough or just weight in hand throws me off. I am noticing that my more explosive lifts that feel easy I push out and then I get under it with my hips and shoulders. Down sets the first set felt really good and easy but the second one felt like a struggle for both reps. I feel like I’m not at my best. Now that is just my thinking and the reality of it is that my recollection is incorrect. I kept thinking that my jerk numbers from years back are my push press numbers. And generally while I can push press on axle more out of the rack, I usually have issues with reps. Back when I had done 310lbs on axle push press, I could only do 279lbs for a double. So I’m not really that far off my bests considering things. But this is only on really looking back after the workout is done rather than during as the feeling was not that. So then it was viking press. So plan for the day was to do 3x4 at 82.5%. Same warm-ups here as last time. I kind of realized about halfway through my first set that I hadn’t asked if I should do rebound reps or not for viking press prior to training. I decided to then do the last rep as a rebound rep and figured I’d do the second set no rebound reps and the last set all rebound reps. Doesn’t really matter when it comes to that first set. Trying to play all the options as I feel that the contest setup will be shakey and possibly doing rebound reps could make it difficult and unwieldly. So might as well train for both scenarios. Wasn’t feel fired up on these (and wasn’t most of the workout) but the work was done. Half paused and half not rows after that. I was a little concerned that my tight right biceps could be an issue but thankfully it was not. Same as last time but no rain issues so no slippage and missed reps. Just 5lbs added to what I did last week. Paused part was a little tougher I think from last time. Partially from tight biceps perhaps and partially from chores the day before. Push-ups with bands again. Kind of the same as last time but the last set was changed. So same bands I did last week. I did one less warm-up set as I felt that the monster mini band was kind of halfway between no bands and the light band. I was also trying to make sure I was resting enough due to how fatiguing these are. So first two sets the same and I got those sets done easier than last time. Last set was also the same band tension as last time but the goal here was to do max reps and then immediately do reps without bands after I hit failure. 10 had been my absolute limit last time. So happy to get 12 reps here. I was worried I’d be doing infinity reps with the bands off but I was very shocked that taking the bands off didn’t really make them much easier and I struggled to get four measly reps. Oof that was tough. Then the super set again. I realize I said I was probably pushing it last time with the effort but I apparently ignored that and went up a little in weight. Granted, going up a little in weight on the dumbbell retractions is a big deal so 2lbs more per hand was a struggle. 2lbs more on the dumbbell for triceps I didn’t think would be too bad but I guess I forgot how difficult 25lbs was last time. And that had been without doing yard work the day before. So that ended up being tough. Rushed over to my parents after I finished that for family time and dinner. Had some soft tissue work done on my back, hamstrings and calves and then stretched. Nationals events posted so have that to think about as well.
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