Mobility Prep
Paused Axle Push Presses (2 seconds, beltless)
42x2
72x2
102x2
132x2
162x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
Paused Axle Push Presses (2 seconds, beltless)
42x2
72x2
102x2
132x2
162x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
Axle Strict Presses
32x2
62x2
82x2
112x2
132x2
162x2
182x2
202x5
202x5
32x2
62x2
82x2
112x2
132x2
162x2
182x2
202x5
202x5
Axle Strict Presses w/ Pause at Forehead (2 seconds)
182x5
182x5
182x5
182x5
Pull-ups
bwx8
bwx8
bwx8
bwx7
bwx8
bwx8
bwx8
bwx7
Paused Band Face Pulls (2 seconds)/Paused Band Lateral Raises (2 seconds)
mmbx15/µb’sx15
mmbx15/µb’sx15
mmbx15/µb’sx15
mmbx15/µb’sx15
mmbx15/µb’sx15
mmbx15/µb’sx15
Rolling Dumbbell Extensions
40’sx25
56’sx20
70’sx15
40’sx25
56’sx20
70’sx15
Stretching
Comments: Things picking up again. My sciatica stuff was acting up on me during the day and it seems to not have a rhyme or reason as I did just walking and soft tissue work the day before. And it wasn’t consistent. Just have to be mindful and watch it and just do what I can to keep on keeping on. Lost electricity for the two bathrooms in my house. Not sure what happened there. Have to wait a little to see if it is fixable without getting an electrician to look at it. Oh well. At least some good news was bill for MRI was a lot less than I was expecting. Last one had been over $1,200 out of pocket and this one was about $1k less so that was nice to not have to fork over nearly as much as I was expecting. So on to training. Foam rolling was definitely needed and it usually is. It was paired this time with the PNF stretching I did right before competing with the kettlebells. Did them for 3ct this time and honestly, I feel I got full ROM sooner this time around. Other mobility prep was good. Usual suspects with the wall slides and TKE step-ups but new one of plank in push-up position. That was interesting. Then on to the weights. Started things off with paused axle push presses. Light but advised beltless and to do them EMOM style. Other than circus dumbbell, I think this is the only time I’ve done EMOM for axle while training under Drew. Felt good but my anterior deltoids were feeling fatigue about halfway through. I could tell my shoulder girdle might still be feeling the contest as I didn’t want to keep the axle in the front rack position like I do for push press and strict presses on a set and I noticed this and forced myself to keep it there after that. Light stuff but shoulders were feeling cooked. So I was a little leery about the strict presses being next. I was advised to do 2x5 but work up in doubles. I figured that it made sense to strip down to the bar and work up to get my form down as strict press with axle is a bit different from viking press strict style. Feeling a little heavy on the shoulders as I got up in weight. As seems to be the case, I seem to be unstable on strict press despite the weight seeming to move well and I got off balance on the last rep of the first set. I was so annoyed by that. No issues on the second set. Strict presses weren’t done see. Next was a strict press but with a pause at forehead height. I wasn’t sure how these would go as my shoulders were feeling the presses and I wondered if I’d even have the control to hold and resume since I get a lot of drive off the shoulders and then lockout. So I was pleased that the weight felt light off the shoulders after the other strict pressing. Definitely finding that spot for the pause that first set was a bit tough and man did that last rep get tough. Second set I wasn’t sure I’d do well with fatigue but knowing what to expect I think made that set better than the first as far as control and ease. So after that, a break in the shoulder action. Pull-ups. Like real pull-ups. It has been since 2016 that I last did a pull-up. It has been pulldowns and rack chins since. So I’m like 20lbs heavier then when I last did pull-ups. And even then, there were times that my biceps hated me when I did them. After I had pulled my left biceps I had to modify back then. Now I have both biceps with pulls. Right one more so. So I really had no idea what to expect here. Honestly something as low as 3 reps was possible. Plan was to do four sets of max reps leaving a rep in the tank. I started normal style with my grip but my biceps didn’t like that so switched to thumbless grip. First set was slow going but I got eight so a bit surprised I could do that many (I think most I’ve ever done was 22 back when I was in high school and wrestling and at least 100lbs lighter haha). But I figured that I’d see a drop off in reps as that has usually been the case as my biceps fatigue fast. But I didn’t. If anything, I felt better that second set. I think that doing back work that actually had me focus on my lats has gotten me to actually use them in pull-ups again. I maybe called them a rep short on the second and third set but I was getting a little more forceful and my setup isn’t exactly anchored down with anything besides weight plates less than what I weight haha. Last set I dropped a rep and that one was finally I think at the right level of effort. So then on to a new superset. Pairing of rear delt/upper back and lateral raises seems to be a constant. So for this one, it was all bands and doing them with pauses. Pauses and any kind of tempo with bands makes them so much harder to do. Face pulls I kind of know what I’m about on them but never have I tried bands on lateral raises. I ended up using my lightest band tension for them with the pauses. I like them for how they felt and how tough they were without stressing the joints a ton. But man were they tough. I maybe could’ve done a little more band tension on the face pulls but I wasn’t sure how the laterals would affect things with the fatigue building. I had to take a slight breather to get the burn out of my shoulders to finish the last set of laterals. Shoulders felt pumped to bursting haha. So I took a little break putting stuff away to get my shoulders to calm down for the last exercise. Triceps and dumbbells. A rare opportunity where I could not worry about the slow and steady. Rolling dumbbell extensions. Plan here was doing a set of 25, 20 and then 15 with more weight each set so that last set was about 2-3 RIR. I figured that I could do big jumps to get there with past experience. Difficulty increased each set. 70’s were tough as I’m not used to shouldering the dumbbells this heavy as of late and it kind of got me off balance at the start but I recovered. Finished up putting stuff away and had pot roast before stretching out.
Comments: Things picking up again. My sciatica stuff was acting up on me during the day and it seems to not have a rhyme or reason as I did just walking and soft tissue work the day before. And it wasn’t consistent. Just have to be mindful and watch it and just do what I can to keep on keeping on. Lost electricity for the two bathrooms in my house. Not sure what happened there. Have to wait a little to see if it is fixable without getting an electrician to look at it. Oh well. At least some good news was bill for MRI was a lot less than I was expecting. Last one had been over $1,200 out of pocket and this one was about $1k less so that was nice to not have to fork over nearly as much as I was expecting. So on to training. Foam rolling was definitely needed and it usually is. It was paired this time with the PNF stretching I did right before competing with the kettlebells. Did them for 3ct this time and honestly, I feel I got full ROM sooner this time around. Other mobility prep was good. Usual suspects with the wall slides and TKE step-ups but new one of plank in push-up position. That was interesting. Then on to the weights. Started things off with paused axle push presses. Light but advised beltless and to do them EMOM style. Other than circus dumbbell, I think this is the only time I’ve done EMOM for axle while training under Drew. Felt good but my anterior deltoids were feeling fatigue about halfway through. I could tell my shoulder girdle might still be feeling the contest as I didn’t want to keep the axle in the front rack position like I do for push press and strict presses on a set and I noticed this and forced myself to keep it there after that. Light stuff but shoulders were feeling cooked. So I was a little leery about the strict presses being next. I was advised to do 2x5 but work up in doubles. I figured that it made sense to strip down to the bar and work up to get my form down as strict press with axle is a bit different from viking press strict style. Feeling a little heavy on the shoulders as I got up in weight. As seems to be the case, I seem to be unstable on strict press despite the weight seeming to move well and I got off balance on the last rep of the first set. I was so annoyed by that. No issues on the second set. Strict presses weren’t done see. Next was a strict press but with a pause at forehead height. I wasn’t sure how these would go as my shoulders were feeling the presses and I wondered if I’d even have the control to hold and resume since I get a lot of drive off the shoulders and then lockout. So I was pleased that the weight felt light off the shoulders after the other strict pressing. Definitely finding that spot for the pause that first set was a bit tough and man did that last rep get tough. Second set I wasn’t sure I’d do well with fatigue but knowing what to expect I think made that set better than the first as far as control and ease. So after that, a break in the shoulder action. Pull-ups. Like real pull-ups. It has been since 2016 that I last did a pull-up. It has been pulldowns and rack chins since. So I’m like 20lbs heavier then when I last did pull-ups. And even then, there were times that my biceps hated me when I did them. After I had pulled my left biceps I had to modify back then. Now I have both biceps with pulls. Right one more so. So I really had no idea what to expect here. Honestly something as low as 3 reps was possible. Plan was to do four sets of max reps leaving a rep in the tank. I started normal style with my grip but my biceps didn’t like that so switched to thumbless grip. First set was slow going but I got eight so a bit surprised I could do that many (I think most I’ve ever done was 22 back when I was in high school and wrestling and at least 100lbs lighter haha). But I figured that I’d see a drop off in reps as that has usually been the case as my biceps fatigue fast. But I didn’t. If anything, I felt better that second set. I think that doing back work that actually had me focus on my lats has gotten me to actually use them in pull-ups again. I maybe called them a rep short on the second and third set but I was getting a little more forceful and my setup isn’t exactly anchored down with anything besides weight plates less than what I weight haha. Last set I dropped a rep and that one was finally I think at the right level of effort. So then on to a new superset. Pairing of rear delt/upper back and lateral raises seems to be a constant. So for this one, it was all bands and doing them with pauses. Pauses and any kind of tempo with bands makes them so much harder to do. Face pulls I kind of know what I’m about on them but never have I tried bands on lateral raises. I ended up using my lightest band tension for them with the pauses. I like them for how they felt and how tough they were without stressing the joints a ton. But man were they tough. I maybe could’ve done a little more band tension on the face pulls but I wasn’t sure how the laterals would affect things with the fatigue building. I had to take a slight breather to get the burn out of my shoulders to finish the last set of laterals. Shoulders felt pumped to bursting haha. So I took a little break putting stuff away to get my shoulders to calm down for the last exercise. Triceps and dumbbells. A rare opportunity where I could not worry about the slow and steady. Rolling dumbbell extensions. Plan here was doing a set of 25, 20 and then 15 with more weight each set so that last set was about 2-3 RIR. I figured that I could do big jumps to get there with past experience. Difficulty increased each set. 70’s were tough as I’m not used to shouldering the dumbbells this heavy as of late and it kind of got me off balance at the start but I recovered. Finished up putting stuff away and had pot roast before stretching out.
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