Mobility Prep
Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme, 3 seconds holds in bottom of dip and lockout, 3 seconds negatives)
25x1 R
45x1 R
65x1 R
85x3 R
85x3 R
85x3 R
85x3 R
Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme, 3 seconds holds in bottom of dip and lockout, 3 seconds negatives)
25x1 R
45x1 R
65x1 R
85x3 R
85x3 R
85x3 R
85x3 R
Single Arm Axle Lockouts (8” ROM)
40x3
60x3
80x3
100x3
120x3
140x0
130x1
120x3
125x3
130x0
110x5
110x10
40x3
60x3
80x3
100x3
120x3
140x0
130x1
120x3
125x3
130x0
110x5
110x10
One Arm Dumbbell Bench Presses (5 seconds eccentric)/One Arm Dumbbell Rows (noninjured side) : One Arm Band Rows (10 seconds holds, injured side)
80x10/135x10 – abx10
80x11 (miscounted)/135x10 – abx10
80x10/135x10 – abx10
80x10/135x10 – abx10
80x11 (miscounted)/135x10 – abx10
80x10/135x10 – abx10
Y Raises (no weight, 10 seconds holds
bwx9 (miscounted)
bwx10
bwx10
bwx9 (miscounted)
bwx10
bwx10
Iso Hold Lateral Raises (hold 15lbs kettlebell injured side)/Band Crossover Rear Delts
28x15/µb’sx15
30x15/µb’sx15
32x16 (miscounted)/µb’sx15
28x15/µb’sx15
30x15/µb’sx15
32x16 (miscounted)/µb’sx15
Single Arm Band Triceps Pressdowns/Single Arm Band Hammer Curls
lb+mbx20—mbx20/mmbx20
lb+mbx20—mbx20/mmbx20
lb+mbx20—mbx20/mmbx20
lb+mbx20—mbx20/mmbx20
lb+mbx20—mbx20/mmbx20
lb+mbx20—mbx20/mmbx20
Stretching
Comments: Things didn’t start out great for this one. First was that the temperature was going to be the highest it has been here this year (was to get up to 100). The more pressing was that my QL on the right side was really sore and in pain. Not sure what exactly as it has been fine until I woke up. My thinking is that this is delayed from all the belt squat stuff last weekend coupled with the harness deadlifts and increase in the step-ups. I’ve had this kind of discomfort before and I know I can work through it and it should feel better in a day or two. I ended up putting on generic brand IcyHot and did some soft tissue work during the day. I got some stuff setup for training during my lunch and got my fans going to try and keep the garage cool. Wasn’t planned to have the mobility stuff but I wanted to do the same things I did Monday and I felt maybe it would help with loosening up the spasming muscles in my midsection. Some of it did seem to help. And I think this was the closest I’ve been with the dumbbell handles to touching the floor on the stretching. So first item of the day was circus dumbbell pressing. Told to use only 45% of max and since only able to use non-injured side, this was lighter. This was reps and done with pauses. Now I’ve done reps like this before in the past but usually I think it was only for singles. The added twist here being that I was to do a controlled negative. That was the killer here. Tons of mosquitoes out trying to get my ankles which is tough to stop when got just one good smacking hand. Into the garage for the rest of the session. Seated lockouts with my axle. Plan for today was to work up in triples, do 2x3 and then take off some weight to do some more reps. Plan was to do 10lbs more than last week. I was cocky and thinking that usually with balance and partial type lifts, I can improve a good bit from session to session and I was thinking that I’d actually need to do more weight to get the right difficulty. I was wrong. Now I’m not sure if the prior circus dumbbell work or the fact I did another upper body workout this week or that my father may have been helping more than I thought with balancing or the QL pain was inhibiting things but I just didn’t have the power today. Like, I couldn’t budge 140lbs off the pins. I gave it a few tries so definitely got some isometric work in before bringing the weight down in frustration to what I did last week and then only managing a single. So I took off 10lbs more to get a triple. Felt ok so I added 5lbs more for another triple. Maybe I was just feeling off so I tried 130lbs but it wasn’t going. Wasn’t happy with this but whatever, I got in three somewhat decent triples. Went to 110lbs (10lbs less than planned) and got the set of five easy enough. Then the last set was to be a rep set with 1-2RIR. Again, not sure why but this went well and got 10 reps. Stupid lockouts. The rest of the workout was about the same as last week. Or was supposed to be but modifications is the name of the game at this point haha. So up next was a superset. Like last week, difference in what I do with the injured side vs the noninjured side. First part was dumbbell bench press with one arm with the long negatives again. I did attempt to see if I could do anything with the injured side here (adhering to 3/10 pain max) and not go with the 10lbs dumbbell. Just too much stress and time under tension didn’t help. Oh well, worth a shot. So luckily I have an 80lbs dumbbell so I could stick with a solid dumbbell for these again. Plan being 3x10 leaving some reps. Really hard to do when it comes to longer rep sets with these long negatives. I realized last week that while I did do the right amount of reps, I didn’t do a negative for the last rep of each set so I had to correct that. I think I overcorrected as I accidentally did 11 reps the second set and fatigue got me and I had to take a breather to get the last rep on the last set. Kind of surprisingly how much more difficult this made things with balance and fighting to brace the midsection compared to last week with 10lbs less. Again, could be related to the QL discomfort. Then the other side of the coin. My good side got to do single arm ring rows last week but I was told I could do one arm dumbbell rows if I could setup a way that didn’t stress the injured side. I was able to figure one out. I’m a bit out of one arm row practice so I wasn’t sure what I could really do and the plan was 3x10. No RPE given as I think the plan had been the ring rows again. So I figured I’d just do something comfortable. That ended up being 135lbs so that was neat haha. Injured side got bands. Now it had been the elbow hook setup but seeing how I was able to grip bands for pulldowns ealirer in the week, I decided to see if I could do the same here. I could. I wonder if it is due to it not being really against gravity and more that it is the tension of the band I’m fighting. Who knows, but it does make it weird for figuring out things. I was stubborn here as I kept the hold time the same despite increasing the band tension and making it harder by gripping vs just using the elbow. Debatable on which is tougher for the hold as I think I can get slightly further back contraction on the elbow vs gripping it. So these were long sets. Maybe I wanted to hold it that long as I feel I’m not able to and allowed to do more event specific things for the show. After that, it was on to Y raises. No weights again. I like these as far as getting those little upper back muscles to wake up. But I stink at keeping track of reps when I have to count a few different series at a time so I apparently was one rep short on that first set when all was said and done. Shoulder super set again after that. Dumbbell lateral and the band rear delts. I had been testing things to see if I could progressively load the injured side some way besides just holding my arm out. Holding the arm out straight with some kind of weight isn’t working in either case. But bending my arm and having a kettlebell rest with the weight on the forearm works. So did that with the laterals. I think it also helped with the balance having that as I seemed to be able to push things a bit more on the healthy side. Band tension didn’t effect the injured side on the laterals so I used bands for both. I like how these feel, similar to the y raises. Last pairing for the evening was triceps and hammer curls with the bands. Same as last time but trying to increase band tension. Injured side not ok with doing curls but ok with the triceps stuff with less tension. Good side was having problems from doing this exercise already this week hard so took a bit of effort today. Curls seemed to feel more comfortable this time. It was so hot and muggy and late and I just wanted to cool off and eat so I left most of the stuff out for another time to worry about clean up and had a big dinner before stretching.
Comments: Things didn’t start out great for this one. First was that the temperature was going to be the highest it has been here this year (was to get up to 100). The more pressing was that my QL on the right side was really sore and in pain. Not sure what exactly as it has been fine until I woke up. My thinking is that this is delayed from all the belt squat stuff last weekend coupled with the harness deadlifts and increase in the step-ups. I’ve had this kind of discomfort before and I know I can work through it and it should feel better in a day or two. I ended up putting on generic brand IcyHot and did some soft tissue work during the day. I got some stuff setup for training during my lunch and got my fans going to try and keep the garage cool. Wasn’t planned to have the mobility stuff but I wanted to do the same things I did Monday and I felt maybe it would help with loosening up the spasming muscles in my midsection. Some of it did seem to help. And I think this was the closest I’ve been with the dumbbell handles to touching the floor on the stretching. So first item of the day was circus dumbbell pressing. Told to use only 45% of max and since only able to use non-injured side, this was lighter. This was reps and done with pauses. Now I’ve done reps like this before in the past but usually I think it was only for singles. The added twist here being that I was to do a controlled negative. That was the killer here. Tons of mosquitoes out trying to get my ankles which is tough to stop when got just one good smacking hand. Into the garage for the rest of the session. Seated lockouts with my axle. Plan for today was to work up in triples, do 2x3 and then take off some weight to do some more reps. Plan was to do 10lbs more than last week. I was cocky and thinking that usually with balance and partial type lifts, I can improve a good bit from session to session and I was thinking that I’d actually need to do more weight to get the right difficulty. I was wrong. Now I’m not sure if the prior circus dumbbell work or the fact I did another upper body workout this week or that my father may have been helping more than I thought with balancing or the QL pain was inhibiting things but I just didn’t have the power today. Like, I couldn’t budge 140lbs off the pins. I gave it a few tries so definitely got some isometric work in before bringing the weight down in frustration to what I did last week and then only managing a single. So I took off 10lbs more to get a triple. Felt ok so I added 5lbs more for another triple. Maybe I was just feeling off so I tried 130lbs but it wasn’t going. Wasn’t happy with this but whatever, I got in three somewhat decent triples. Went to 110lbs (10lbs less than planned) and got the set of five easy enough. Then the last set was to be a rep set with 1-2RIR. Again, not sure why but this went well and got 10 reps. Stupid lockouts. The rest of the workout was about the same as last week. Or was supposed to be but modifications is the name of the game at this point haha. So up next was a superset. Like last week, difference in what I do with the injured side vs the noninjured side. First part was dumbbell bench press with one arm with the long negatives again. I did attempt to see if I could do anything with the injured side here (adhering to 3/10 pain max) and not go with the 10lbs dumbbell. Just too much stress and time under tension didn’t help. Oh well, worth a shot. So luckily I have an 80lbs dumbbell so I could stick with a solid dumbbell for these again. Plan being 3x10 leaving some reps. Really hard to do when it comes to longer rep sets with these long negatives. I realized last week that while I did do the right amount of reps, I didn’t do a negative for the last rep of each set so I had to correct that. I think I overcorrected as I accidentally did 11 reps the second set and fatigue got me and I had to take a breather to get the last rep on the last set. Kind of surprisingly how much more difficult this made things with balance and fighting to brace the midsection compared to last week with 10lbs less. Again, could be related to the QL discomfort. Then the other side of the coin. My good side got to do single arm ring rows last week but I was told I could do one arm dumbbell rows if I could setup a way that didn’t stress the injured side. I was able to figure one out. I’m a bit out of one arm row practice so I wasn’t sure what I could really do and the plan was 3x10. No RPE given as I think the plan had been the ring rows again. So I figured I’d just do something comfortable. That ended up being 135lbs so that was neat haha. Injured side got bands. Now it had been the elbow hook setup but seeing how I was able to grip bands for pulldowns ealirer in the week, I decided to see if I could do the same here. I could. I wonder if it is due to it not being really against gravity and more that it is the tension of the band I’m fighting. Who knows, but it does make it weird for figuring out things. I was stubborn here as I kept the hold time the same despite increasing the band tension and making it harder by gripping vs just using the elbow. Debatable on which is tougher for the hold as I think I can get slightly further back contraction on the elbow vs gripping it. So these were long sets. Maybe I wanted to hold it that long as I feel I’m not able to and allowed to do more event specific things for the show. After that, it was on to Y raises. No weights again. I like these as far as getting those little upper back muscles to wake up. But I stink at keeping track of reps when I have to count a few different series at a time so I apparently was one rep short on that first set when all was said and done. Shoulder super set again after that. Dumbbell lateral and the band rear delts. I had been testing things to see if I could progressively load the injured side some way besides just holding my arm out. Holding the arm out straight with some kind of weight isn’t working in either case. But bending my arm and having a kettlebell rest with the weight on the forearm works. So did that with the laterals. I think it also helped with the balance having that as I seemed to be able to push things a bit more on the healthy side. Band tension didn’t effect the injured side on the laterals so I used bands for both. I like how these feel, similar to the y raises. Last pairing for the evening was triceps and hammer curls with the bands. Same as last time but trying to increase band tension. Injured side not ok with doing curls but ok with the triceps stuff with less tension. Good side was having problems from doing this exercise already this week hard so took a bit of effort today. Curls seemed to feel more comfortable this time. It was so hot and muggy and late and I just wanted to cool off and eat so I left most of the stuff out for another time to worry about clean up and had a big dinner before stretching.
No comments:
Post a Comment