September 20, 2021 – Week 10, Day 1

Seated Axle Shoulder Presses (3 seconds negatives)
30x3
60x3
90x3
120x3
150x2
180x2
200x2
220x3
185x5
185x5
185x5

Feet Elevated Pull-ups (Rings)
bwx6
bw+22x13
Added Pauses (1 second)
bw+11x13
bw+11x13
bw+11x13

Paused Behind the Neck Strict Presses (3 seconds holds)/Paused Seated Band Face Pulls (2 seconds holds)
55x10/mmbx15
65x10/mmbx15
75x10/mmbx15

Push Ups on Kettlebells (5 seconds eccentrics)
bw+25x11
bwx15
bwx13

Defranco Band Pull-aparts 
mbx12
mbx12
mbx12

Single Arm Band Triceps Pressdowns
lbx90(52/32)/90(58/32)

Stretching

Comments: Trying my best to get the tendonitis issue under control. Trying to get it at several angles. Tight right calf/ankle is limiting my dorsiflexion quite a good bit compared to my left one which could be part of the knee pain issues. So doing more soft tissue work and stretching. Trying to not force the stretching as that has not been great for this leg in the past. I think that is helping. For the upper arm stuff, I’ve found that having a rubber band on my forearm appears to be just enough pressure that it helps with that tension. Icing and soft tissue work. Lot of stress with things going on in life outside of training. Not to say training isn’t also stressful. No circus dumbbell to start this session. Probably to give the knees a rest. Focus for the other stuff. I wore a knee brace for this workout just to give more support and warmth to the knee. So up first was the seated axle pressing. Same as it has been the past two weeks with back support and 3 seconds eccentrics. Today I was told to work up in triples and then doubles to a top triple for the day (leaving 1RIR). I had 220lbs in my head. Hard to get it out of there. I figured I had it with doing 200x3x3 last week but 210x4 was a max effort that first week. So I ended up taking smaller jumps. I was going to start at a way to have it be 30lbs jumps for 215lbs but eventually just went with going for what I wanted to hit. Felt good. Shoulder aches present but they seem to be less and less at this point so I take that as a good sign that whatever I did to it is healing. Down sets with 15-17.5% less for 3x5. I went with in-between on these and that worked out pretty good. Last reps it starts getting tough. I wore the elbow sleeves for a bit more of it this time around. Next up was back work with the modified pull-ups. I put on the copper sleeves for the arms to keep things warm. I got to take better care of the tendons and stuff I guess. So for this week it was a bit different. I was told to warm up as needed and then do a max rep set with 22lbs added. Ok. But then what I was supposed to do was take off a set of chains and then do three sets of matching those same reps with pauses on each rep. Oof, that was going to be tough. These felt a little tougher today I got a decent amount of reps. Took time to rest to make sure I got all these paused reps in. Getting a good bit of work in the arms and back. Next was the usual superset of the btn presses with band face pulls. But not the usual. Difference this time around was that I was to increase the weight on the btn stuff each set and keep it 5-3 RIR. Hard to gauge with these due to fatigue and I try to do these back to back so I took some rest this time so I could push these a bit more. Learned that 10lbs plates are too big to safely press overhead inside with barbell haha. So 5lbs or smaller it is. Face pulls still lighter tension but more reps. These seem good.  Push ups after that with the kettelbells. Same thing with the 5 seconds eccentrics and stretch. The change here was that for the first set, I was to do it with 25lbs added to my back. Didn’t start out so well. The angle of my body with being propped up by the kettelbells coupled with how powerful I push back up caused the weight to fall off my back after 2 reps. I tried to use a band and bungee cord but no dice. So I had to get creative. Ended up using my fractional plates, bungee cord and chains with carabiners to make weight vest for these haha. Seemed to work out well enough. Really feeling the pecs on these and just trying to get those shoulders to open up. Bands to finish out the evening. Defranco band pull-aparts feeling good. Little tension in the forearms on these with how the rotation works but ok. Last thing being the band pressdowns with one arm. 10 reps added. Still aiming for 2 sets. I decided to switch arms for the start as I figured the fatigue was about the same for both at this point. Might still be needing to do the left first but it worked out this time. Put away most of the stuff but left some stuff out for tomorrow. Ate dinner and then stretched. Iced the right knee and right elbow before bed.