Mobility Prep
Paused Axle Push Presses (2 seconds, beltless)
30x2
70x2
100x2
130x2
160x2
160x2
160x2
Paused Axle Push Presses (2 seconds, beltless)
30x2
70x2
100x2
130x2
160x2
160x2
160x2
Axle Push Presses (beltless)
210x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
Inverted Ring Rows/Platform Push-ups (4.5”)
bwx15/bwx15
bwx10/bwx10
bwx6/bwx6
bwx15/bwx15
bwx10/bwx10
bwx6/bwx6
Band Face Pulls/Band Triceps Pressdowns/Band Biceps Curls
lbx20/abx20/mb’sx20
lbx20/abx20/mb’sx20
lbx20/abx20/mb’sx20
lbx20/abx20/mb’sx20
Kettlebell Pullover PNF Stretches
10’sx10
10’sx10
10’sx10
10’sx10
Stretching
Comments: I didn’t think I’d be doing any training this week. Again, assumptions based on past training. Not that what I was doing was wrong or what I am doing isn’t as effective. I honestly don’t know and have nothing to compare it to. This could be a ton better at prepping for competition. Have to wait and see. As previously mentioned, computer died Saturday morning. Spent Sunday getting stuff ready for the weekend and after and getting house in order. Then power went out at night so that was fun. Weather has been kind of crazy with it being hot and humid and then really severe thunderstorms rolling through at least once a day. It was hard to tell if I’d be able to train outside for this session but as has been the case, I’ve at least been mildly lucky with weather clearing up enough for me to train outside on Mondays. Foam rolling was definitely needed. Split squat iso holds didn’t bother my knees nearly as much as I was expecting but my hip flexors and quads were tight. Other mobility prep was good. I had a stiff neck and my right knee was achy when I woke up but got better as the day went on. Short and sweet workout, though that is relative since I think shortest I’ve done has been still over 75 minutes to compete. Started things off with paused axle push presses. Messed up the math and had to correct with a 40lbs jump. No support gear of any kind today. Other than unracking 130lbs to violently and hitting myself in the throat doing so, these went well. Only 50% of max so it should be easy. Then to regular axle push presses. 50lbs jump was noticed. Technically 2lbs over what I was to do but it was easier plate math. It felt heavy on my shoulders at first but I knew it would be no problem. Second set I got a little off balance. This was easy work. Trying to take short rests to get through things. I normally do this kind of deload weight and it usually feels like ass when I do it because I’ve mentally checked out and my body just aches. Not the case this time. Then it was on to the pump stuff. First was pairing of inverted ring rows and platform push-ups. Advised to do a slight pause at max contraction on the rows and at max stretch on the push-ups. Plan here was three sets and leaving 3-4RIR each set. Started off well enough but my tendency to want to do these all back to back as one big set really cut the reps on the following sets. I think the only superset stuff where I haven’t done this has been when doing the tempo Bulgarian split squats because I couldn’t keep going one after the other. The rows were fatigued first (I just did them Thursday last week and did arm-over-arm on Saturday) and my biceps and forearms were tiring out fast. I just decided to match the reps on the push-ups. They were slower and tougher to do but I was feeling like they were getting fatigued at a slower rate. Going forward when it comes to exercise pairings, I think I need to figure out if the idea is to do a big circuit like that or just to do pairings and take adequate rest between the sets. I think I like this method as it seems to work most of the time (I think) in that it is light pump work, and I’m essentially working for minutes at a time. Getting a good sweat and blood flow going and training for lactic acid fatigue. Next was a bunch of band exercises. These ended up being easier than I expected. Perhaps because the stuff beforehand wasn’t that taxing. These were quite easy and felt good. Last item was a new one. Pullover PNF stretching. I was to do 2 sets of 10 of these with I guess a rep being an isometric contraction and then relaxing into the stretch to try and increase range of motion and thoracic mobility. I don’t have an EZ Curl Bar anymore at home so I figured my light kettlebells would work as far as a more ergonomic grip and wrist position. I may have lost count on reps but I essentially do them with a 5ct for the contract and the stretch and kept going until I got the kettlebells to touch the floor with no strain. So I think I did these right. Ate a bit eye round roast for dinner and then put the weights away and stretched. Iced knees before bed.
Comments: I didn’t think I’d be doing any training this week. Again, assumptions based on past training. Not that what I was doing was wrong or what I am doing isn’t as effective. I honestly don’t know and have nothing to compare it to. This could be a ton better at prepping for competition. Have to wait and see. As previously mentioned, computer died Saturday morning. Spent Sunday getting stuff ready for the weekend and after and getting house in order. Then power went out at night so that was fun. Weather has been kind of crazy with it being hot and humid and then really severe thunderstorms rolling through at least once a day. It was hard to tell if I’d be able to train outside for this session but as has been the case, I’ve at least been mildly lucky with weather clearing up enough for me to train outside on Mondays. Foam rolling was definitely needed. Split squat iso holds didn’t bother my knees nearly as much as I was expecting but my hip flexors and quads were tight. Other mobility prep was good. I had a stiff neck and my right knee was achy when I woke up but got better as the day went on. Short and sweet workout, though that is relative since I think shortest I’ve done has been still over 75 minutes to compete. Started things off with paused axle push presses. Messed up the math and had to correct with a 40lbs jump. No support gear of any kind today. Other than unracking 130lbs to violently and hitting myself in the throat doing so, these went well. Only 50% of max so it should be easy. Then to regular axle push presses. 50lbs jump was noticed. Technically 2lbs over what I was to do but it was easier plate math. It felt heavy on my shoulders at first but I knew it would be no problem. Second set I got a little off balance. This was easy work. Trying to take short rests to get through things. I normally do this kind of deload weight and it usually feels like ass when I do it because I’ve mentally checked out and my body just aches. Not the case this time. Then it was on to the pump stuff. First was pairing of inverted ring rows and platform push-ups. Advised to do a slight pause at max contraction on the rows and at max stretch on the push-ups. Plan here was three sets and leaving 3-4RIR each set. Started off well enough but my tendency to want to do these all back to back as one big set really cut the reps on the following sets. I think the only superset stuff where I haven’t done this has been when doing the tempo Bulgarian split squats because I couldn’t keep going one after the other. The rows were fatigued first (I just did them Thursday last week and did arm-over-arm on Saturday) and my biceps and forearms were tiring out fast. I just decided to match the reps on the push-ups. They were slower and tougher to do but I was feeling like they were getting fatigued at a slower rate. Going forward when it comes to exercise pairings, I think I need to figure out if the idea is to do a big circuit like that or just to do pairings and take adequate rest between the sets. I think I like this method as it seems to work most of the time (I think) in that it is light pump work, and I’m essentially working for minutes at a time. Getting a good sweat and blood flow going and training for lactic acid fatigue. Next was a bunch of band exercises. These ended up being easier than I expected. Perhaps because the stuff beforehand wasn’t that taxing. These were quite easy and felt good. Last item was a new one. Pullover PNF stretching. I was to do 2 sets of 10 of these with I guess a rep being an isometric contraction and then relaxing into the stretch to try and increase range of motion and thoracic mobility. I don’t have an EZ Curl Bar anymore at home so I figured my light kettlebells would work as far as a more ergonomic grip and wrist position. I may have lost count on reps but I essentially do them with a 5ct for the contract and the stretch and kept going until I got the kettlebells to touch the floor with no strain. So I think I did these right. Ate a bit eye round roast for dinner and then put the weights away and stretched. Iced knees before bed.
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