Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 L
40x1 R
70x1 L
70x1 R
95x1 L
95x1 R
120x1 L
120x1 R
Circus Bell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L
150x1 R
160x1 L
160x1 R
170x0 L
170x0 L
170x0 L
170x0 R
160x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 L
40x1 R
70x1 L
70x1 R
95x1 L
95x1 R
120x1 L
120x1 R
Circus Bell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L
150x1 R
160x1 L
160x1 R
170x0 L
170x0 L
170x0 L
170x0 R
160x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
Axle Push Presses (beltless)
30x3
60x3
90x3
120x3
150x3
180x3
210x3
240x5
240x5
240x5
30x3
60x3
90x3
120x3
150x3
180x3
210x3
240x5
240x5
240x5
Chaos Band Push-ups (5 seconds negatives, feet elevated 8”)/ Paused Inverted Ring Rows (2 second holds)
bwx10/bwx10
bwx10/bwx10
bwx10/bwx10
bwx10/bwx10
bwx10/bwx10
bwx10/bwx10
Paused Dumbbell Lateral Raises (2 second holds)/Paused Incline Bench Dumbbell Rear Delt Flyes (1 second holds)
10’sx10/6’sx10
10’sx10/6’sx10
10’sx10/6’sx10
10’sx10/6’sx10
10’sx10/6’sx10
10’sx10/6’sx10
Band Pull-Aparts/Single Arm Band Triceps Pressdowns
µbx25 (overhand) – lb+µbx25/25
µbx25 (underhand) – lb+µbx25/25
µbx25 (overhand) – lb+µbx25/25
µbx25 (underhand) – lb+µbx25/25
Stretching
Comments: Some good and bad with this one. All on me. Work has been busy and stressful this week and last. Realizing now it may be a time management issue and I’ll have to redouble my efforts. I don’t know if there has been a night I’ve gone to bed before 12:30 this week. Most sessions of training this week, I’ve left stuff out and had to clean it up later with how late it was getting and just how worn I was feeling. I had to do a good bit of that during my lunch break to put plates away and then walk the squat rack outside. Noticed my lower back was quite stiff and sore. In a good way. Not pain but just that it was worked hard. I realized that some stuff might be tougher than usual for this session. Upper body sessions don’t have prescribed mobility stuff as of late so right into training. Circus dumbbell. This is where I messed up things and I’ll go over that in a bit. Anyways, the plan for today was to work up to 80-85% for 10x1 EMOM each side. Real weight finally as noted. I wasn’t sure how this would go. I was hopeful but anxious. Hopeful that I didn’t miss a step (like deadlift) but anxious that I had. Not a great combination of feelings when coming back from an injury. Warming up was odd. At first, stuff felt like crap. Not great. Could be I wasn’t terribly warmed up. Knees felt stiff, wasn’t getting that solid leg drive due to hesitancy. But then it did start feeling like it was clicking like usual. Each single after 120lbs was feeling pretty darn good. I was noticing that my lockout was feeling quite crisp for my right side. 150lbs felt great both arms. 160lbs did too. If I wasn’t in the frame of mind I was, I’d probably have paid more mind to my wrist on the left side that lockout was slightly tougher. Right side it felt better than 150lbs had that first week of doing these seriously. So I thought yes, I still got it and 170lbs was going to 85% for me for the left side (I was going to do 160lbs for the right to be safe). I got set and went for it. 170lbs felt a little unsteady on my shoulders and I pressed it out and away. That was odd. I figured maybe the amount of time it took to change the weights and then getting setup had cooled me off too much. Again, this should’ve been an indicator this was way too much right now for the planned training. So I gave it another shot after resetting things and it was better but I couldn’t lock out. I knew then I had really screwed this up. I did try it one more time but with the elbow sleeve in a Hail Mary shot to see if that helped. It did not. If anything, it made it worse in regards to pressing out instead of up. I did try on the right side more to see if that felt like anything and to “even out” the sides as far as stress. Made a halfhearted attempt as it felt glued to my shoulder with how I have to position the dumbbell on that side. So new plan was to adjust and do 160lbs the left side and 150lbs the right side. But those attempts with 170lbs took too much out of me and 160lbs was iffy as my wrist wrap came undone and my wrist couldn’t stabilize things well enough. I could’ve toughed it out to get a down call in comp but that wasn’t the goal for this session so dropped down another 10lbs to 150lbs for the EMOM work. I did get through that with both sides. Looking at the videos of it, it probably would’ve been better to go even lower. Left side the shoulder stability isn’t as strong as it was and my lockout power in wrist and triceps is lacking and inconsistent compared to before. Shoulder stuff is weird and recent (again, not sure where it came from) but with the injuries I had end of July to the arm, the wrist and elbow stuff are to be expected. Right side the lockout is on point. Problem is that how I end up racking the dumbbell on that side doesn’t seem practical for things at heavier weights as it seems to be purely lower body drive and then lockout. So why the rush? Reflecting on that and it is something I continue to need work on. I’ve been doing this sport since 2008 and I feel like I’m running out of tomorrows to defer. I want to be at the top level. I’ve been trying to not think on the injury and fight through it and act like it didn’t happen and I’m just stumbled a little. My left side was worn and beat up after the first week back as I pushed things to get it back to where it was. I have bad self-control. Friends and family think I have good self-control because I don’t indulge in certain things. I just have no interest in those things and I can be very impatient with the things I want. Feeling pressure of the competition coming up in a month. Promoters advertising with me on some of the promotional material for the pro show. Feel like I can’t back out now and the dumbbell weight is 225lbs and I’m so far away. Even the open weight of 205lbs is so far away right now. I tend to recognize patterns and I need help from outside to nudge me a little to take a step back and recognize my own patterns and try to stop from repeating the same mistakes differently. The same thing happened with the axle strict pressing earlier in the week. I need to be better. The return of the heavier dumbbell work with the bigger bell did seem to help my shoulders get back on track and not feel so off. So that helped I think. Back to training. So after the dumbbell, it was time for axle push presses. Plan was to work up in triples (pause in the dip on the first rep) to about 70% for 3x5. I had asked about belt or no and it was my choice with the indication that I was to try and stay more upright (belt tends to let me lean back) to help with dumbbell. Knowing intent can be very helpful in how you approach an exercise rather than just doing it to do it. So no belt or other support stuff other than wrist wraps to keep the wrist stable. I wasn’t sure how these would go honestly. I had a feeling I’d be ok with the strict presses but never know if the shoulders or other stuff will act up. The wrist did ache on the heavier weights but it didn't feel hampered at lockout like the dumbbell did on some reps. Maybe the fact total weight in hand was less? The stability perhaps also helped. It has been a bit since I did these with anything really. Much like the ssb squats for 5’s beltless, the extra reps were tough. I seem to be good with doubles and triples but after that, things get rough. I initially missed the first go at the fifth rep on that first set with 240lbs. I calmed down and let things settle and then went for it again to get it. That kind of made me realize I had to take these seriously. I couldn’t afford to miss reps. It is a good thing I’ve learned to these walk outs and let reps settle rather than solely rely on rebound reps and fast unracks. Or this would’ve gone poorly. So for the other two sets, I did the first four reps rebound and then did the fifth rep as a settle and go rep. No more missed reps. The rest of the workout was supersets and not needing much if any weight. I was thankful for that considering how late it already was and how dark outside it had gotten. First pairing was push-ups and inverted ring rows. Push-ups were my choice, do whatever to keep them in the 10-15 rep range with 2-3RIR. The inverted ring rows were to be holds for seconds for sets of 10 reps with 2RIR. I figured on that that bodyweight would be enough as I know how much holds on rowing exercises lowers my weight I can move. Especially since not doing this movement for many weeks. The push-ups I had to think on a little as I wanted to do something that would require stuff to stabilize and not need a lot of setup time so I could superset. I really wanted to do the chaos band push-ups but I was worried that my wrist would be a problem. Wrapped it up and got to work. I had thought I’d do more reps than I did that first set but it is fine. Just coming back to these after not doing them for months. Kind of worked out honestly as I matched 10 reps for each set. Teardown and setup between sets and exercises was about 1-2 minutes so not bad. Next up was dumbbells for the shoulders. Laterals and rear delts. Both for lower reps than usual but with pauses. 2 seconds on the laterals and 1-2 on the rear delts. I really have a weakness with the rear delts as I could barely hold the 6lbs (lightest dumbbells I have) for the timeframe. So needing those, I couldn’t really go heavier than 10lbs for the laterals. Which was fine as these had a good control and shoulder work with the longer holds so it was actually perfect. My hope next time is to get 2 seconds for the rear delts with the dumbbells. Last item for the workout was band pull aparts and triceps. Just two sets here for 25 reps. No changes to the triceps (left still lagging obviously). Advised to use lightest band on the pull aparts and do overhand one set and underhand the next. Slight holds as well. No repping out. Control here. Again, not sure what I did to the left shoulder in the last month but there is definitely some rotary cuff issue. No pain, just it was feeling tight and fatiguing quicker on these pull aparts. Got to realize I’ve only been cleared to use my left arm for two weeks at this point. Super late. I just left the weights outside that were anchoring the squat rack but covered them with towels. Deal with that tomorrow. Ate a big pot roast before stretching and calling it a night.
Comments: Some good and bad with this one. All on me. Work has been busy and stressful this week and last. Realizing now it may be a time management issue and I’ll have to redouble my efforts. I don’t know if there has been a night I’ve gone to bed before 12:30 this week. Most sessions of training this week, I’ve left stuff out and had to clean it up later with how late it was getting and just how worn I was feeling. I had to do a good bit of that during my lunch break to put plates away and then walk the squat rack outside. Noticed my lower back was quite stiff and sore. In a good way. Not pain but just that it was worked hard. I realized that some stuff might be tougher than usual for this session. Upper body sessions don’t have prescribed mobility stuff as of late so right into training. Circus dumbbell. This is where I messed up things and I’ll go over that in a bit. Anyways, the plan for today was to work up to 80-85% for 10x1 EMOM each side. Real weight finally as noted. I wasn’t sure how this would go. I was hopeful but anxious. Hopeful that I didn’t miss a step (like deadlift) but anxious that I had. Not a great combination of feelings when coming back from an injury. Warming up was odd. At first, stuff felt like crap. Not great. Could be I wasn’t terribly warmed up. Knees felt stiff, wasn’t getting that solid leg drive due to hesitancy. But then it did start feeling like it was clicking like usual. Each single after 120lbs was feeling pretty darn good. I was noticing that my lockout was feeling quite crisp for my right side. 150lbs felt great both arms. 160lbs did too. If I wasn’t in the frame of mind I was, I’d probably have paid more mind to my wrist on the left side that lockout was slightly tougher. Right side it felt better than 150lbs had that first week of doing these seriously. So I thought yes, I still got it and 170lbs was going to 85% for me for the left side (I was going to do 160lbs for the right to be safe). I got set and went for it. 170lbs felt a little unsteady on my shoulders and I pressed it out and away. That was odd. I figured maybe the amount of time it took to change the weights and then getting setup had cooled me off too much. Again, this should’ve been an indicator this was way too much right now for the planned training. So I gave it another shot after resetting things and it was better but I couldn’t lock out. I knew then I had really screwed this up. I did try it one more time but with the elbow sleeve in a Hail Mary shot to see if that helped. It did not. If anything, it made it worse in regards to pressing out instead of up. I did try on the right side more to see if that felt like anything and to “even out” the sides as far as stress. Made a halfhearted attempt as it felt glued to my shoulder with how I have to position the dumbbell on that side. So new plan was to adjust and do 160lbs the left side and 150lbs the right side. But those attempts with 170lbs took too much out of me and 160lbs was iffy as my wrist wrap came undone and my wrist couldn’t stabilize things well enough. I could’ve toughed it out to get a down call in comp but that wasn’t the goal for this session so dropped down another 10lbs to 150lbs for the EMOM work. I did get through that with both sides. Looking at the videos of it, it probably would’ve been better to go even lower. Left side the shoulder stability isn’t as strong as it was and my lockout power in wrist and triceps is lacking and inconsistent compared to before. Shoulder stuff is weird and recent (again, not sure where it came from) but with the injuries I had end of July to the arm, the wrist and elbow stuff are to be expected. Right side the lockout is on point. Problem is that how I end up racking the dumbbell on that side doesn’t seem practical for things at heavier weights as it seems to be purely lower body drive and then lockout. So why the rush? Reflecting on that and it is something I continue to need work on. I’ve been doing this sport since 2008 and I feel like I’m running out of tomorrows to defer. I want to be at the top level. I’ve been trying to not think on the injury and fight through it and act like it didn’t happen and I’m just stumbled a little. My left side was worn and beat up after the first week back as I pushed things to get it back to where it was. I have bad self-control. Friends and family think I have good self-control because I don’t indulge in certain things. I just have no interest in those things and I can be very impatient with the things I want. Feeling pressure of the competition coming up in a month. Promoters advertising with me on some of the promotional material for the pro show. Feel like I can’t back out now and the dumbbell weight is 225lbs and I’m so far away. Even the open weight of 205lbs is so far away right now. I tend to recognize patterns and I need help from outside to nudge me a little to take a step back and recognize my own patterns and try to stop from repeating the same mistakes differently. The same thing happened with the axle strict pressing earlier in the week. I need to be better. The return of the heavier dumbbell work with the bigger bell did seem to help my shoulders get back on track and not feel so off. So that helped I think. Back to training. So after the dumbbell, it was time for axle push presses. Plan was to work up in triples (pause in the dip on the first rep) to about 70% for 3x5. I had asked about belt or no and it was my choice with the indication that I was to try and stay more upright (belt tends to let me lean back) to help with dumbbell. Knowing intent can be very helpful in how you approach an exercise rather than just doing it to do it. So no belt or other support stuff other than wrist wraps to keep the wrist stable. I wasn’t sure how these would go honestly. I had a feeling I’d be ok with the strict presses but never know if the shoulders or other stuff will act up. The wrist did ache on the heavier weights but it didn't feel hampered at lockout like the dumbbell did on some reps. Maybe the fact total weight in hand was less? The stability perhaps also helped. It has been a bit since I did these with anything really. Much like the ssb squats for 5’s beltless, the extra reps were tough. I seem to be good with doubles and triples but after that, things get rough. I initially missed the first go at the fifth rep on that first set with 240lbs. I calmed down and let things settle and then went for it again to get it. That kind of made me realize I had to take these seriously. I couldn’t afford to miss reps. It is a good thing I’ve learned to these walk outs and let reps settle rather than solely rely on rebound reps and fast unracks. Or this would’ve gone poorly. So for the other two sets, I did the first four reps rebound and then did the fifth rep as a settle and go rep. No more missed reps. The rest of the workout was supersets and not needing much if any weight. I was thankful for that considering how late it already was and how dark outside it had gotten. First pairing was push-ups and inverted ring rows. Push-ups were my choice, do whatever to keep them in the 10-15 rep range with 2-3RIR. The inverted ring rows were to be holds for seconds for sets of 10 reps with 2RIR. I figured on that that bodyweight would be enough as I know how much holds on rowing exercises lowers my weight I can move. Especially since not doing this movement for many weeks. The push-ups I had to think on a little as I wanted to do something that would require stuff to stabilize and not need a lot of setup time so I could superset. I really wanted to do the chaos band push-ups but I was worried that my wrist would be a problem. Wrapped it up and got to work. I had thought I’d do more reps than I did that first set but it is fine. Just coming back to these after not doing them for months. Kind of worked out honestly as I matched 10 reps for each set. Teardown and setup between sets and exercises was about 1-2 minutes so not bad. Next up was dumbbells for the shoulders. Laterals and rear delts. Both for lower reps than usual but with pauses. 2 seconds on the laterals and 1-2 on the rear delts. I really have a weakness with the rear delts as I could barely hold the 6lbs (lightest dumbbells I have) for the timeframe. So needing those, I couldn’t really go heavier than 10lbs for the laterals. Which was fine as these had a good control and shoulder work with the longer holds so it was actually perfect. My hope next time is to get 2 seconds for the rear delts with the dumbbells. Last item for the workout was band pull aparts and triceps. Just two sets here for 25 reps. No changes to the triceps (left still lagging obviously). Advised to use lightest band on the pull aparts and do overhand one set and underhand the next. Slight holds as well. No repping out. Control here. Again, not sure what I did to the left shoulder in the last month but there is definitely some rotary cuff issue. No pain, just it was feeling tight and fatiguing quicker on these pull aparts. Got to realize I’ve only been cleared to use my left arm for two weeks at this point. Super late. I just left the weights outside that were anchoring the squat rack but covered them with towels. Deal with that tomorrow. Ate a big pot roast before stretching and calling it a night.
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