Mobility Prep
Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme, 3 seconds holds in bottom of dip and lockout, 5 seconds eccentric)
10x1 R/10x1 L
30x1 R/10x1 L
50x1 R/10x1 L
70x1 R/10x1 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme, 3 seconds holds in bottom of dip and lockout, 5 seconds eccentric)
10x1 R/10x1 L
30x1 R/10x1 L
50x1 R/10x1 L
70x1 R/10x1 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
90x2 R/10x2 L
Single Arm Axle Lockouts (8” ROM) w/ bands
No bands
30x3
Add Bands (+16lbs bottom/+17lbs top)
30x3
Add Bands (+27lbs bottom/+31lbs top)
30x3
45x3
60x3
75x3
90x3
105x3
85x3
85x3
85x3
85x3
No bands
30x3
Add Bands (+16lbs bottom/+17lbs top)
30x3
Add Bands (+27lbs bottom/+31lbs top)
30x3
45x3
60x3
75x3
90x3
105x3
85x3
85x3
85x3
85x3
One Arm Dumbbell Bench Presses (5 seconds eccentric)/One Arm Dumbbell Rows (noninjured side) : One Arm Band Rows (10 seconds holds, injured side)
OADBP – 10x5 R
OADR – 40x5
OADBP – 10x5 L
OADR – 80x5
OADBP – 40x5 R
OADR – 115x5
OADBP – 10x5 L
OADR – 145x5
80x12/10x12 – 170x8 (no straps) – abx11
80x12/10x12 – 170x8 (no straps) – abx11
80x11/10x11 – 170x16 (straps) – abx10
OADBP – 10x5 R
OADR – 40x5
OADBP – 10x5 L
OADR – 80x5
OADBP – 40x5 R
OADR – 115x5
OADBP – 10x5 L
OADR – 145x5
80x12/10x12 – 170x8 (no straps) – abx11
80x12/10x12 – 170x8 (no straps) – abx11
80x11/10x11 – 170x16 (straps) – abx10
Paused Dumbbell Y Raises (3 seconds holds, 3 seconds eccentric)
10’sx8
10’sx8
10’sx8
10’sx8
10’sx8
10’sx8
Iso Hold Lateral Raises (hold 30lbs kettlebell injured side)/Band Crossover Rear Delts
35x15/(2)µb’sx15
35x15/(2)µb’sx15
35x15/(2)µb’sx15
35x15/(2)µb’sx15
35x15/(2)µb’sx15
35x15/(2)µb’sx15
Single Arm Band Triceps Pressdowns/Single Arm Band Hammer Curls
lb+µbx25—mbx25/mmbx25—µbx25
lb+µbx25—mbx25/mmbx25—µbx25
lb+µbx25—mbx25/mmbx25—µbx25
lb+µbx25—mbx25/mmbx25—µbx25
lb+µbx25—mbx25/mmbx25—µbx25
lb+µbx25—mbx25/mmbx25—µbx25
Stretching
Comments: Anxious to see what the doctor says tomorrow. Left shoulder sore for no reason (some light bruising showing around AC joint not sure why). Still doing stuff so whatever. Foam rolling and PNF stretches again. Needed the foam rolling for sure. Stretching was good but didn’t seem to get as loose as I was last week or earlier this week as didn’t reach the floor this time. Movement prep added of the wall slides, TKE step ups and BTN with the empty axle. I spent time getting something setup before actually getting to work. It is possible that this was the time vampire for the day (as this workout ended up taking a long time and not sure why). Circus dumbbell again. Same weight as last week but sets changed from 4x3 to 6x2. Advised to keep holds and pauses the same but increase the eccentric portion to 5 if I could and try to get myself into position like I was reversing the motion of the press. That was a little tricky as completion is different from how it starts so trying to reverse that was a little tricky. I decided to start lighter with my warm-ups to practice that working up. Still 10lbs for injured side. I feel like I’m getting more comfortable with the other side with getting the rack positon and just contorting my body in a way that gets the lower body drive. Those negatives were tough. Into the garage for the rest of the session. Seated lockouts with my axle again but not quite. Some confidence back after last week making up for the screw up the week before. But this time it was adding bands (no amount specified by suggested mini or micro) for triples to a top triple and then do 4 sets after that for speed. I didn’t like how the micro bands had little variance at all so I elected for the minis as my working band tension. The bands did provide some balance but I still had trouble getting that balance point right to get the lifts off the rack so I had a few “test” nudges on these before I actually pressed it. Things were feeling good and I thought that 105lbs would be another work up set for me. It was not. It was finally at a weight that the test nudges didn’t really do much with figuring where I was. First two reps were good and then I just was struggling to get the last rep of the triple. I wasn’t stopping until I got it. I eventually did but it was ugly and unbalanced and cheaty (one side went up first). Dropped off 20lbs for the down sets. These felt solid. Not much to say here other than the bands do kick a bit haha. Bench and rows after that. I wrote down the numbers I did to warm-up for the benching wrong as I was definitely not doing sets of 10 reps to warm up. Plan here was work up in 5’s on the rows so matched that with the benching. For benchi this week, I was to stick with 80lbs and do reps with 2RIR on them so I didn’t have to stop at just 10 reps this week. I’m a little bit better on these now so I was able to get extra reps in that I usually wouldn’t I think. I was going for 3x12 across the whole thing but not to be on that last set. The rows I was to do 2x8 with the weight I did for last week and then strap up for the last set and rep out. Grip was feeling a little more fatigued than I’d like compared to last week but it held up and I got my reps. Back was feeling tired and I stopped on the rows as I felt like the next one I’d be pulling with too much biceps and yank/heaving it. Still added a rep from last week. Bands for the injured side and still doing the long holds of 10 seconds. I had planned on doing 3x10 again but I miscounted on the first two sets and did an extra rep each. Oh well. After that, it was on to Y raises. Dumbbells back in the mix on these. 3x8 with 3ct hold and 3ct eccentrics. I figured I could do 10’s since I did them for a set of 10 before the oopsie (but it was 1 set only). Left shoulder was ok, right shoulder seemed a little achy. Still finished this up no problems. Shoulder stuff continued. I increased the iso hold weight (and I think that is the limit for me there) to 30lbs and added weight to the dumbbell for the laterals after seeing how things went for it last week. I was also bold in doubling the tension on the rear delts (granted going from 1 set of micros to 2 sets). That was a good bit tougher and like the iso hold, probably the limit for a while there too. Last pairing was for the gun show. Bands for triceps and biceps. I made myself not add band tension to my injured side as just one more day to get my medical review done. I figured last week the band tensions were good for these rep ranges so stayed the same here. Got a good pump in the good arm. That arm has gotten bigger than my injured side. It was quite late so cleaned up the garage and had a big dinner and then stretched. Really want some good news so I can get back to attacking things again.
Comments: Anxious to see what the doctor says tomorrow. Left shoulder sore for no reason (some light bruising showing around AC joint not sure why). Still doing stuff so whatever. Foam rolling and PNF stretches again. Needed the foam rolling for sure. Stretching was good but didn’t seem to get as loose as I was last week or earlier this week as didn’t reach the floor this time. Movement prep added of the wall slides, TKE step ups and BTN with the empty axle. I spent time getting something setup before actually getting to work. It is possible that this was the time vampire for the day (as this workout ended up taking a long time and not sure why). Circus dumbbell again. Same weight as last week but sets changed from 4x3 to 6x2. Advised to keep holds and pauses the same but increase the eccentric portion to 5 if I could and try to get myself into position like I was reversing the motion of the press. That was a little tricky as completion is different from how it starts so trying to reverse that was a little tricky. I decided to start lighter with my warm-ups to practice that working up. Still 10lbs for injured side. I feel like I’m getting more comfortable with the other side with getting the rack positon and just contorting my body in a way that gets the lower body drive. Those negatives were tough. Into the garage for the rest of the session. Seated lockouts with my axle again but not quite. Some confidence back after last week making up for the screw up the week before. But this time it was adding bands (no amount specified by suggested mini or micro) for triples to a top triple and then do 4 sets after that for speed. I didn’t like how the micro bands had little variance at all so I elected for the minis as my working band tension. The bands did provide some balance but I still had trouble getting that balance point right to get the lifts off the rack so I had a few “test” nudges on these before I actually pressed it. Things were feeling good and I thought that 105lbs would be another work up set for me. It was not. It was finally at a weight that the test nudges didn’t really do much with figuring where I was. First two reps were good and then I just was struggling to get the last rep of the triple. I wasn’t stopping until I got it. I eventually did but it was ugly and unbalanced and cheaty (one side went up first). Dropped off 20lbs for the down sets. These felt solid. Not much to say here other than the bands do kick a bit haha. Bench and rows after that. I wrote down the numbers I did to warm-up for the benching wrong as I was definitely not doing sets of 10 reps to warm up. Plan here was work up in 5’s on the rows so matched that with the benching. For benchi this week, I was to stick with 80lbs and do reps with 2RIR on them so I didn’t have to stop at just 10 reps this week. I’m a little bit better on these now so I was able to get extra reps in that I usually wouldn’t I think. I was going for 3x12 across the whole thing but not to be on that last set. The rows I was to do 2x8 with the weight I did for last week and then strap up for the last set and rep out. Grip was feeling a little more fatigued than I’d like compared to last week but it held up and I got my reps. Back was feeling tired and I stopped on the rows as I felt like the next one I’d be pulling with too much biceps and yank/heaving it. Still added a rep from last week. Bands for the injured side and still doing the long holds of 10 seconds. I had planned on doing 3x10 again but I miscounted on the first two sets and did an extra rep each. Oh well. After that, it was on to Y raises. Dumbbells back in the mix on these. 3x8 with 3ct hold and 3ct eccentrics. I figured I could do 10’s since I did them for a set of 10 before the oopsie (but it was 1 set only). Left shoulder was ok, right shoulder seemed a little achy. Still finished this up no problems. Shoulder stuff continued. I increased the iso hold weight (and I think that is the limit for me there) to 30lbs and added weight to the dumbbell for the laterals after seeing how things went for it last week. I was also bold in doubling the tension on the rear delts (granted going from 1 set of micros to 2 sets). That was a good bit tougher and like the iso hold, probably the limit for a while there too. Last pairing was for the gun show. Bands for triceps and biceps. I made myself not add band tension to my injured side as just one more day to get my medical review done. I figured last week the band tensions were good for these rep ranges so stayed the same here. Got a good pump in the good arm. That arm has gotten bigger than my injured side. It was quite late so cleaned up the garage and had a big dinner and then stretched. Really want some good news so I can get back to attacking things again.
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