Dumbbell Lateral Raises/Bent Over Dumbbell Rear Delt Raises
26’sx20/10’sx20
26’sx20/10’sx20
26’sx20/10’sx20
26’sx20/10’sx20
Barbell Strict Presses (beltless)
45x5
75x5
105x3
135x3
165x3
195x5
195x5
195x5
45x5
75x5
105x3
135x3
165x3
195x5
195x5
195x5
Barbell Strict Presses w/ Pause at Forehead (2 seconds, beltless)
171x5
171x5
171x5
171x5
Feet Elevated Pull-ups (Rings)
bwx5
bw+22x5
bw+44x5
Added Holds (1ct)
bw+66x8
bwx8
bwx8
bwx5
bw+22x5
bw+44x5
Added Holds (1ct)
bw+66x8
bwx8
bwx8
Feet Up Close Grip Bench Presses
45x10
65x9
85x8
105x7
125x6
145x5
170x10
190x10
210x10
45x10
65x9
85x8
105x7
125x6
145x5
170x10
190x10
210x10
Paused Half Kneeling Single Arm Band Lat Pulldowns (2 seconds)
sb+lbx15/15
sb+lbx15/15
sb+lbx15/15
sb+lbx15/15
Paused Push Ups on Kettlebells (2 seconds)
bwx19
bwx15
bwx19
bwx15
Band Triceps Pressdowns/Band Biceps Curls
sbx30/mmb’sx30
sbx30/mmb’sx30
sbx30/mmb’sx30
sbx30/mmb’sx30
Stretching
Comments: Stress with work and other things that went on today had me running like 30 minutes behind at the end of the day. Getting to be a start of a full week of actual training again. I’m starting to notice that there appears to be a prefatigue element to these workouts this training cycle with exercises for the parts before the whole. In the case of the two upper body days so far, they are quite intense by the second go through haha. So this time the prefatigue work was dumbbell laterals and bent over rear delts. Advised to not just move the weight, try to move them in an arc, feel the muscles. I think I’ve gotten better at that with the shoulder stuff as of late. I’m not sure why I went as heavy as I did for side laterals as this became quite tough that second set, needing to take a breather. Bent over ones felt good. I wasn’t sure how they would go with how tough rear delt stuff normally is for me. From there on to standing pressing outside in the rack. So strict pressing without a belt for 3x5 with 2 minutes rest. Like other exercises with this kind of rest, I was to note the RIR. Percentage listed was 77.5% of 1rm. Estimating that at like 253lbs or so at the moment since I’ve been doing nothing but log and axle besides viking pressing earlier this year. Only stuff with the normal barbell for pressing stuff has been the btn stuff that is light and that one workout with floor pressing. As mentioned, start light and work up over time. My balance was a little wonky I’ll admit but power seemed good. But no rep really looks the same when I’m doing these. Warming up that empty bar felt like a ton as my shoulders were fried from the dumbbells. But that thankfully went away as I got more weight on the bar. Right wrist wrap came off on the first work set. Fatigue felt about the same across all the sets so that was good. Then came the killer. Strict pressing with pauses at forehead. I assumed I had done these more than once. These were to be done at 68%. I didn’t think much of it but these were super tough. 2 minutes rest wasn’t enough as I failed on the fifth rep twice before I got it. I initially couldn’t get it high enough for the pause and then I was and couldn’t lockout. So had to set it down and take a breather and try it again. Ugh, that was a grind. Talk about demoralizing. I have to remember that memory is a liar sometimes as this is only the second time I’ve done this exercise drill and while I did 11lbs more last time, that was with a belt and I didn’t have set rests. Right shoulder fatigues faster but that has been known (thought it was more my triceps on that side). Just seemed more pronounced this time and last session but I’m also prefatiguing them as well. From there on to feet elevate pull-ups. Instructions were to warm-up in sets of 3-5 reps to a top set of 8-12 reps with 1-2RIR. I was feeling good and did 22lbs jumps, which was getting heavy with the chains draping. Then I realized after I did it with 44lbs added that I was supposed to be doing these with 1ct holds. Oops. So that made that top set really tough and darn near impossible to have good holds on it. Barely got 8 reps eeked out. Now for the rest of it, I was advised to drop 20-30% off total weight (including my bodyweight) for the downsets to match reps. 20% off total weight was 5lbs less than I weighed so I guess just doing bodyweight for these today. Next was a new one for me. Close grip with feet up. I don’t think I’ve ever tried a bench press with my feet up. Probably because it looked dumb and maybe because I don’t really fit on most benches long ways. I’ve also not tried any benching beyond floor pressing since COVID-19 stuff. So advised to do warm-ups pyramid style and then do 3x10 with 3RIR. Advised to go slow at this and stay light. I didn’t know what I would be doing really. I did a lot of reps with 20lbs jumps to get ready. That felt good. However, I think my first working set was too light. Second was better and probably where I should’ve started. Third set was tougher but still within parameters I think, just not sure if it would’ve been if I did that weight for all three sets. I think at this point I started with cooking dinner as it was getting later (not too late). Single arm lat pulldowns popped up again. Holds again but only for 2 seconds. Beefed up the tension a good bit and still pulling strong. Left side is definitely stronger on these. Noticeably so. Went into the garage for the next bit. Block pushup with holds but I elected to stick with the kettlebells since they felt better on my wrists and I can go deeper than I can make any push-up block setup that is stable and doesn’t get my chest stuck between it. Holds are tough with forcing that stretch for the pecs. I miscounted that first set and thought I did only 17 reps. I figured something was off when I got with two reps on the second set. That second set my chest was asking me to stop the madness at about 10 reps. Last thing for the evening was bands. 2x30 for both triceps and biceps. Pump is what it said. Triceps I’m happy that I’m using my highest single band tension for these kind of reps when I was using a light band at the start of this year. Triceps are more used to this stuff then my biceps. Biceps with the bands just feels weird. Still did them. Finished up putting stuff away and ate dinner before stretching.
Comments: Stress with work and other things that went on today had me running like 30 minutes behind at the end of the day. Getting to be a start of a full week of actual training again. I’m starting to notice that there appears to be a prefatigue element to these workouts this training cycle with exercises for the parts before the whole. In the case of the two upper body days so far, they are quite intense by the second go through haha. So this time the prefatigue work was dumbbell laterals and bent over rear delts. Advised to not just move the weight, try to move them in an arc, feel the muscles. I think I’ve gotten better at that with the shoulder stuff as of late. I’m not sure why I went as heavy as I did for side laterals as this became quite tough that second set, needing to take a breather. Bent over ones felt good. I wasn’t sure how they would go with how tough rear delt stuff normally is for me. From there on to standing pressing outside in the rack. So strict pressing without a belt for 3x5 with 2 minutes rest. Like other exercises with this kind of rest, I was to note the RIR. Percentage listed was 77.5% of 1rm. Estimating that at like 253lbs or so at the moment since I’ve been doing nothing but log and axle besides viking pressing earlier this year. Only stuff with the normal barbell for pressing stuff has been the btn stuff that is light and that one workout with floor pressing. As mentioned, start light and work up over time. My balance was a little wonky I’ll admit but power seemed good. But no rep really looks the same when I’m doing these. Warming up that empty bar felt like a ton as my shoulders were fried from the dumbbells. But that thankfully went away as I got more weight on the bar. Right wrist wrap came off on the first work set. Fatigue felt about the same across all the sets so that was good. Then came the killer. Strict pressing with pauses at forehead. I assumed I had done these more than once. These were to be done at 68%. I didn’t think much of it but these were super tough. 2 minutes rest wasn’t enough as I failed on the fifth rep twice before I got it. I initially couldn’t get it high enough for the pause and then I was and couldn’t lockout. So had to set it down and take a breather and try it again. Ugh, that was a grind. Talk about demoralizing. I have to remember that memory is a liar sometimes as this is only the second time I’ve done this exercise drill and while I did 11lbs more last time, that was with a belt and I didn’t have set rests. Right shoulder fatigues faster but that has been known (thought it was more my triceps on that side). Just seemed more pronounced this time and last session but I’m also prefatiguing them as well. From there on to feet elevate pull-ups. Instructions were to warm-up in sets of 3-5 reps to a top set of 8-12 reps with 1-2RIR. I was feeling good and did 22lbs jumps, which was getting heavy with the chains draping. Then I realized after I did it with 44lbs added that I was supposed to be doing these with 1ct holds. Oops. So that made that top set really tough and darn near impossible to have good holds on it. Barely got 8 reps eeked out. Now for the rest of it, I was advised to drop 20-30% off total weight (including my bodyweight) for the downsets to match reps. 20% off total weight was 5lbs less than I weighed so I guess just doing bodyweight for these today. Next was a new one for me. Close grip with feet up. I don’t think I’ve ever tried a bench press with my feet up. Probably because it looked dumb and maybe because I don’t really fit on most benches long ways. I’ve also not tried any benching beyond floor pressing since COVID-19 stuff. So advised to do warm-ups pyramid style and then do 3x10 with 3RIR. Advised to go slow at this and stay light. I didn’t know what I would be doing really. I did a lot of reps with 20lbs jumps to get ready. That felt good. However, I think my first working set was too light. Second was better and probably where I should’ve started. Third set was tougher but still within parameters I think, just not sure if it would’ve been if I did that weight for all three sets. I think at this point I started with cooking dinner as it was getting later (not too late). Single arm lat pulldowns popped up again. Holds again but only for 2 seconds. Beefed up the tension a good bit and still pulling strong. Left side is definitely stronger on these. Noticeably so. Went into the garage for the next bit. Block pushup with holds but I elected to stick with the kettlebells since they felt better on my wrists and I can go deeper than I can make any push-up block setup that is stable and doesn’t get my chest stuck between it. Holds are tough with forcing that stretch for the pecs. I miscounted that first set and thought I did only 17 reps. I figured something was off when I got with two reps on the second set. That second set my chest was asking me to stop the madness at about 10 reps. Last thing for the evening was bands. 2x30 for both triceps and biceps. Pump is what it said. Triceps I’m happy that I’m using my highest single band tension for these kind of reps when I was using a light band at the start of this year. Triceps are more used to this stuff then my biceps. Biceps with the bands just feels weird. Still did them. Finished up putting stuff away and ate dinner before stretching.
No comments:
Post a Comment