Mobility Prep
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 L
40x1 R
60x1 L
60x1 R
80x1 L
80x1 R
100x1 L
100x1 R
120x1 L
120x1 R
Circus Bell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 L
40x1 R
60x1 L
60x1 R
80x1 L
80x1 R
100x1 L
100x1 R
120x1 L
120x1 R
Circus Bell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
160x1 L
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
Circus Dumbbell Clean and Holds
180x10 seconds L
180x10 seconds R
180x10 seconds L
180x10 seconds R
180x10 seconds L
180x10 seconds R
180x10 seconds L
180x10 seconds R
Paused Axle Push Presses (2 seconds)
45x3
75x3
105x3
135x3
165x3
195x3
225x3
225x3
225x3
225x3
45x3
75x3
105x3
135x3
165x3
195x3
225x3
225x3
225x3
225x3
Pull-ups
bwx3
bw+10x5
bw+10x5
bw+10x5
bw+10x5
bwx3
bw+10x5
bw+10x5
bw+10x5
bw+10x5
Paused Seated Dumbbell Shoulder Presses (back support, 2 second pauses just off shoulders)/Paused Band Pull-Aparts (2 seconds)
40’sx12/mbx20
40’sx12/mbx20
40’sx12/mbx20
40’sx12/mbx20
40’sx12/mbx20
40’sx12/mbx20
Rolling Dumbbell Extensions
40’sx25
56’sx20
71’sx15
40’sx25
56’sx20
71’sx15
Stretching
Comments: I was not expecting this workout to go on as long as it did and I think I wasn’t expecting it to be as brutal as it was. Lower back was pretty tight from the deadlifting but it was eventually loosening up for me. Warm-ups about the same. Foam rolling was needed but I guess I wasn’t expecting to need it so much. My upper back was exquisitely sore and that took a bit of effort to make that feel good. Unlike last week, didn’t feel like I needed as much of a rolling out on the second. PNF stretching again. Shoulders feeling a little stressed from the stretches I think. A lot of things in the shoulder feel like still fighting me. Mobility prep stuff felt good and seemed to calm down the shoulders some. Then on to the weights. Circus dumbbell work and it was a lot. I guess first of all, this was going to be my first true session of circus dumbbell at my house. The neural prep earlier in the week doesn’t count. I took my squat rack off the concrete slab to make sure I had nothing there that I could fall into in the event something went bad. I was told to work up on small jumps to 80% and then do 10x1 EMOM style for both sides. I wasn’t too worried about the press, I was more worried about the cleans (right biceps and sweaty hands). I started with 20lbs jumps up until 120lbs and then switched to 10lbs jumps. I made a change in things for a few reasons. Now since coming back from the back injury in 2016, the most I’ve done with either side is 187lbs. But that isn’t really an accurate picture as I’m way more efficient and comfortable with the dumbbell on the left side vs the right side. 187lbs is the most I’ve ever gotten with my circus dumbbell with the right side vs 202lbs with the left side. When I had done 180lbs for reps in 2017, I got 4 in training (5 at contest) with the left and 2 with the right. So when it is on, it is on. And I think thinking I’m working from 187lbs vs 200lbs makes the goal of 225lbs seem less daunting (but not a lot). So I decided to use 200lbs as my max for the left side and continue using 187lbs for the right side. As I was working up, I was wondering if my new belt I’ve been using instead of my old thin APT one would get in the way of things on circus dumbbell. It does not. I used my grip shirt because I knew I’d be sweaty and it didn’t seem to make sense to wear another shirt right now since this will be allowed at the show. Trying to combat the sweat factor. I was a little nervous that I was asking too much with going for 160lbs. But other than the second single, these went up super easy and I felt like I got better as I went. Only issue I have with my hands and the sweat is I can manage my palms but the backs of my hands just sweat like crazy and I can’t really control that so it is hard to grip sometimes. After ten singles, dropped it down to 150lbs for the right side. These were not as crisp. Just not the same and quite a few of them were ugly. Ninth rep I misgrooved and had to do it again to get it. That was frustrating. My shoulders were so sore from all the clanging and banging and just holding that large of a dumbbell on the traps like that. Circus dumbbell work wasn’t done after that however. And I could tell by this point I had horribly misjudged how quickly I could get through the workout (I had a roast going). So next up was shouldering and holding the dumbbell with 90% of max. So 180lbs. I wanted this specifically so I could use the dumbbell with the big end caps on it. To make it the biggest and most awkward dumbbell (outside of that one I did years ago with a 3.5” handle that jacked up my wrist and thumb for a long while). My hope is that the dumbbell I use will have a thinner handle. So plan was to just clean it and hold it for 10 seconds and brace like I was going to attempt to press it. I didn’t get it up high enough my first attempt and it came back down. Damn, I am out of practice on heavy weights with this and need to get good, quick. Came back and got it. Not exactly comfortable. I just kept the weight the same for the right side rather than mess around with stuff. Got that first attempt. Not fun though. Second time on the left it felt really light and easy. Like I could actually go for a press on it right now. Considering I haven’t gone over 140lbs in what feels like years, that would be something haha. Right side never felt that easy on the second set. It is just over 95% anyways for my max that side. I’ve done as heavy as 232lbs for a shouldering of a circus dumbbell back in 2013 so I know I need to get better at this. I also need to figure out a way that I can keep from having the first work set on the right not feel off. Something to make it so that having a working break (10 min EMOM) doesn’t cool things down so much as I feel that is what happens as well as missing that first clean on the shouldering. But at least the feeling of how light 160lbs for press felt and how 180lbs felt on the second set of shouldering. At this point, I realized that I’d have to start eating my roast during the workout or else it would be burnt if I left it in the oven or be ice cold if I took it out. I figured I could do the next exercise and then worry about that. So it was paused axle push presses again. Didn’t indicate anything about being beltless this time. I can see why as that circus dumbbell work wrecked me and this was actually quite challenging to do today. Worked up in triples and then did 225lbs for 4x3. Shoulders were just plan sore. Like muscles and tendons. Pull-ups were up next. I wasn’t expecting these to be weighted after last week. Didn’t sound too bad with it being 4x5. But it was getting late and I was supersetting this with eating roast so I was essentially adding weight each set haha. Used the tiny kettlebell and my belt I use for belt walks. Shoulders sore and my right biceps wasn’t too happy with doing these. I was just feeling a worry that it would tear off the bone. In my head I think ever since I got the muscle pull/tear in that arm in late 2017. It was getting really dark at this point but the other stuff for the session was done inside the garage. About time as the mosquitos were just relentless outside. Odd pairing of exercises with seated dumbbell overhead presses and band pull aparts. Of course not that simple. 2 second pauses on the bands and pausing the dumbbells just off the shoulder. Shoulders were feeling really grumpy at this point so I wasn’t sure if I’d be able to do these but 40’s felt fine enough. I figured that these would be easy first set and get ridiculously difficult the next two sets. I was right. Almost didn’t get that last rep on the second set of dumbbell presses and had to take breaks on the bands to let the burn go down enough to keep going. And I was still not done. Rolling dumbbell extensions again. Plan here was doing a set of 25, 20 and then 15 with more weight each set so that last set was about 2 RIR. So same as last time. But I didn’t feel comfortable messing with new weights on the work up sets or going to much more than last time on the last set with how I was feeling in the arms and shoulders. My solid dumbbells are the 40’s and 70’s last time but I needed to use plateloaded to go heavier for a pair. I had no idea if it would feel drastically different compared to last time so I went for just 1lbs heavier. That honestly seemed about right for that last set as it was tough. I was glad this session was done. I finished up dinner (vegetables) and stretched before showering up to end the day.
Comments: I was not expecting this workout to go on as long as it did and I think I wasn’t expecting it to be as brutal as it was. Lower back was pretty tight from the deadlifting but it was eventually loosening up for me. Warm-ups about the same. Foam rolling was needed but I guess I wasn’t expecting to need it so much. My upper back was exquisitely sore and that took a bit of effort to make that feel good. Unlike last week, didn’t feel like I needed as much of a rolling out on the second. PNF stretching again. Shoulders feeling a little stressed from the stretches I think. A lot of things in the shoulder feel like still fighting me. Mobility prep stuff felt good and seemed to calm down the shoulders some. Then on to the weights. Circus dumbbell work and it was a lot. I guess first of all, this was going to be my first true session of circus dumbbell at my house. The neural prep earlier in the week doesn’t count. I took my squat rack off the concrete slab to make sure I had nothing there that I could fall into in the event something went bad. I was told to work up on small jumps to 80% and then do 10x1 EMOM style for both sides. I wasn’t too worried about the press, I was more worried about the cleans (right biceps and sweaty hands). I started with 20lbs jumps up until 120lbs and then switched to 10lbs jumps. I made a change in things for a few reasons. Now since coming back from the back injury in 2016, the most I’ve done with either side is 187lbs. But that isn’t really an accurate picture as I’m way more efficient and comfortable with the dumbbell on the left side vs the right side. 187lbs is the most I’ve ever gotten with my circus dumbbell with the right side vs 202lbs with the left side. When I had done 180lbs for reps in 2017, I got 4 in training (5 at contest) with the left and 2 with the right. So when it is on, it is on. And I think thinking I’m working from 187lbs vs 200lbs makes the goal of 225lbs seem less daunting (but not a lot). So I decided to use 200lbs as my max for the left side and continue using 187lbs for the right side. As I was working up, I was wondering if my new belt I’ve been using instead of my old thin APT one would get in the way of things on circus dumbbell. It does not. I used my grip shirt because I knew I’d be sweaty and it didn’t seem to make sense to wear another shirt right now since this will be allowed at the show. Trying to combat the sweat factor. I was a little nervous that I was asking too much with going for 160lbs. But other than the second single, these went up super easy and I felt like I got better as I went. Only issue I have with my hands and the sweat is I can manage my palms but the backs of my hands just sweat like crazy and I can’t really control that so it is hard to grip sometimes. After ten singles, dropped it down to 150lbs for the right side. These were not as crisp. Just not the same and quite a few of them were ugly. Ninth rep I misgrooved and had to do it again to get it. That was frustrating. My shoulders were so sore from all the clanging and banging and just holding that large of a dumbbell on the traps like that. Circus dumbbell work wasn’t done after that however. And I could tell by this point I had horribly misjudged how quickly I could get through the workout (I had a roast going). So next up was shouldering and holding the dumbbell with 90% of max. So 180lbs. I wanted this specifically so I could use the dumbbell with the big end caps on it. To make it the biggest and most awkward dumbbell (outside of that one I did years ago with a 3.5” handle that jacked up my wrist and thumb for a long while). My hope is that the dumbbell I use will have a thinner handle. So plan was to just clean it and hold it for 10 seconds and brace like I was going to attempt to press it. I didn’t get it up high enough my first attempt and it came back down. Damn, I am out of practice on heavy weights with this and need to get good, quick. Came back and got it. Not exactly comfortable. I just kept the weight the same for the right side rather than mess around with stuff. Got that first attempt. Not fun though. Second time on the left it felt really light and easy. Like I could actually go for a press on it right now. Considering I haven’t gone over 140lbs in what feels like years, that would be something haha. Right side never felt that easy on the second set. It is just over 95% anyways for my max that side. I’ve done as heavy as 232lbs for a shouldering of a circus dumbbell back in 2013 so I know I need to get better at this. I also need to figure out a way that I can keep from having the first work set on the right not feel off. Something to make it so that having a working break (10 min EMOM) doesn’t cool things down so much as I feel that is what happens as well as missing that first clean on the shouldering. But at least the feeling of how light 160lbs for press felt and how 180lbs felt on the second set of shouldering. At this point, I realized that I’d have to start eating my roast during the workout or else it would be burnt if I left it in the oven or be ice cold if I took it out. I figured I could do the next exercise and then worry about that. So it was paused axle push presses again. Didn’t indicate anything about being beltless this time. I can see why as that circus dumbbell work wrecked me and this was actually quite challenging to do today. Worked up in triples and then did 225lbs for 4x3. Shoulders were just plan sore. Like muscles and tendons. Pull-ups were up next. I wasn’t expecting these to be weighted after last week. Didn’t sound too bad with it being 4x5. But it was getting late and I was supersetting this with eating roast so I was essentially adding weight each set haha. Used the tiny kettlebell and my belt I use for belt walks. Shoulders sore and my right biceps wasn’t too happy with doing these. I was just feeling a worry that it would tear off the bone. In my head I think ever since I got the muscle pull/tear in that arm in late 2017. It was getting really dark at this point but the other stuff for the session was done inside the garage. About time as the mosquitos were just relentless outside. Odd pairing of exercises with seated dumbbell overhead presses and band pull aparts. Of course not that simple. 2 second pauses on the bands and pausing the dumbbells just off the shoulder. Shoulders were feeling really grumpy at this point so I wasn’t sure if I’d be able to do these but 40’s felt fine enough. I figured that these would be easy first set and get ridiculously difficult the next two sets. I was right. Almost didn’t get that last rep on the second set of dumbbell presses and had to take breaks on the bands to let the burn go down enough to keep going. And I was still not done. Rolling dumbbell extensions again. Plan here was doing a set of 25, 20 and then 15 with more weight each set so that last set was about 2 RIR. So same as last time. But I didn’t feel comfortable messing with new weights on the work up sets or going to much more than last time on the last set with how I was feeling in the arms and shoulders. My solid dumbbells are the 40’s and 70’s last time but I needed to use plateloaded to go heavier for a pair. I had no idea if it would feel drastically different compared to last time so I went for just 1lbs heavier. That honestly seemed about right for that last set as it was tough. I was glad this session was done. I finished up dinner (vegetables) and stretched before showering up to end the day.
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