September 27, 2021 – Week 11, Day 1

Circus Dumbbell Clean and Presses (Dumbbell with Fat Gripz Extreme)
15x1/1
35x1/1
55x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1
75x1/1

Seated Axle Shoulder Presses (3 seconds negatives) w/ bands (+10lbs bottom/+29lbs top)
30x2
60x2
90x2
120x1
140x1
160x1
(5 second negatives)
175x1
175x1
175x1
175x1
175x1
175x1
175x1
175x1
(3 second negatives)
175x5

Feet Elevated Pull-ups (Rings)
bwx5
bw+22x10
bw+22x10
bw+22x10

Paused Behind the Neck Strict Presses (3 seconds holds)/Paused Seated Band Face Pulls (2 seconds holds)
Press Only
45x3
55x3
65x3
Both
75x8/lbx12
75x8/lbx12
75x8/lbx12

Push Ups on Kettlebells (5 seconds eccentrics)
bw+25x13
bwx16

Defranco Band Pull-aparts 
mbx15
mbx15

Single Arm Band Triceps Pressdowns
abx25/25
abx25/25

Stretching

Comments: Not a great start to the day having my left side of my neck tense up on me the night before. Thought a chair I was sitting in was going to collapse/fall back on me and caught myself suddenly and now the left side is stiff. Always something. Put on Icy Hot that night for a few hours before bed and soft tissue and massage work on it to no real avail. But at least it didn’t bother me to sleep. Still felt terrible the next day so took some aleve midmorning to see if that helped things calm down. Not really, so I applied more Icy Hot before I started training today. Calves super tight and sore from Saturday still and I’ve been working them hard with soft tissue work. Hamstrings also like that but not as bad. Rubber band on the right forearm seems to help still. I did order come compression cuffs to test out but haven’t arrived yet. I wore a knee brace for this workout just to give more support and warmth to the knee. I was given the option to do circus dumbbell to start things off as form work if I felt like last Thursday was garbage or I felt I needed it. I didn’t feel like garbage last week and maybe not needed it but I felt like doing it to since I didn’t last week and I felt like I needed some form correction. Treat it like it is heavy and work on bracing. Have to accept that 205lbs isn’t going to be easy. This also maybe helped with the neck issues haha. Nothing like blunt trauma to the area to get it to feel right. Focus and doing each rep like I would for contest. Wrist is getting better as I initially didn’t have it on until the work set as I forgot about it. That and the knee brace were the only support gear. Left elbow didn’t feel off which was good. Inside for training in the garage. Seated axle pressing but not the same. So for this time, the plan to work up in doubles and singles to a working weight to do a speedy EMOM (fast on the press but 3-5ct negatives). Suggestion was to add band tension if possible. So I did. These were feeling quite good and easy today. For the EMOM, I decided I’d do longer negatives. So did 3ct to work up and then 5ct for these singles. Only time it was any issue was if I got out of position. Otherwise, the press was feeling darn near effortless even with the long eccentrics. For the set of 5, I decided to go back to the 3ct. Keep the same weight that way. Next up was back work with the modified pull-ups. Warm up as needed and do 3x10 with 22lbs of chains added. Chains add a bit of instability if I pull fast. Felt decent. I was trying to get a good stretch at the bottom to decompress and hopefully assist the neck stuff and get tightness out of my back. Next was the superset of the btn presses with band face pulls. Advised to do the heavier weight I did for my top set last week across all sets. Reps reduced accordingly. I was also told to warm-up for it in triples so I did that, going up 10lbs a set. Felt good. Not as much fatigue I think. Also increased the band tension so now back up to light band on the face pulls on this variation. I thought it might be too much with how it felt testing but it was perfect.  Push ups after that with the kettelbells. Same thing with the 5 seconds eccentrics and stretch. Two sets this week, first with 25lbs (the chain and weight vest haha) and then no weight. Goal was to add some reps to last week and I was able to do that. For whatever reason, I feel like I can feel the chest and shoulders work more (stretch) without the weight added. Maybe the tactile sensation keeps me more tense and rigid whereas without I’m just moving my body and I don’t feel restricted. Who knows but working things in both weight and movement so all good. Defranco band pull-aparts feeling good. First set was super easy but the second set the fatigue in the little shoulder muscles was apparent. Last thing was triceps band stuff. Back to doing normal sets. I didn’t want to deal with several bands so I figured I’d give average band a shot. No wrist brace needed. Surprised myself with how I had plenty of reps in the tank on both sets with this amount of band tension. Cleaned things up in the garage and ate dinner before stretching.