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
95x5
135x3
170x3
202x3
202x3
202x3
45x5
95x5
135x3
170x3
202x3
202x3
202x3
Barbell Strict Presses w/ Pause at Forehead (2 seconds, beltless)
160x5
160x5
160x5
160x5
160x5
160x5
Paused Feet Elevated Pull-ups (Rings, 1 second)
bwx5
bw+20x3
bw+35x10
bw+35x10
bw+35x10
bwx5
bw+20x3
bw+35x10
bw+35x10
bw+35x10
Feet Up Close Grip Bench Presses
45x10
85x9
115x8
145x7
175x6
200x5
225x8
225x8
205x17
45x10
85x9
115x8
145x7
175x6
200x5
225x8
225x8
205x17
Paused Half Kneeling Single Arm Band Lat Pulldowns (2 seconds)
abx10/10
sbx5/5
sb+abx15/15
sb+abx15/15
abx10/10
sbx5/5
sb+abx15/15
sb+abx15/15
Paused Push Ups on Kettlebells (2 seconds)
bwx23 PR+4 reps
bwx19
bwx23 PR+4 reps
bwx19
Band Triceps Pressdowns/Band Biceps Curls
sbx30/mmb’sx30
sbx30/mmb’sx30
sbx30/mmb’sx30
sbx30/mmb’sx30
Stretching
Comments: Needed the weekend to recover from the stressful work week. Going to keep an eye on that stuff and act accordingly going forward. Not let it get to me if I can help it. Disassociate if needed. It is just a job and even me working at 1% is better than just about everyone else’s 100%. In things that matter, the left leg thing still present. Again, not entirely sure what it is but I think it is strained tendons/ligaments or something from the Nordic curls. Some stuff is still tender. I should be grateful that it doesn’t affect me doing day to day stuff. Hard to say if it is getting better or not as I’m not frequently in the ranges that seem to get irritated until I do training stuff. Just have to treat it like the other overuse things as best I can. Starting things off with the dumbbell raises for shoulders. Not getting any easier. Last time was probably a bit fresher seeing as only had one mostly normal intensity upper body workout whereas this one now has a full week of it down. These are tough. I at least feel like I paced myself better on the second set as I didn’t have to take a breather during the set to let the fatigue leave my shoulders. No plans to go up in weight on these at this rep range. Weights are still challenging. From there on to standing pressing outside in the rack. Same as last week but some changes. No belt still and same kind of warming up. Three working sets and to notate how the RIR feels at the end. But this time 3x3 and using 80% of 1rm. Shoulders didn’t feel as fatigued this time but stuff did feel heavy on the shoulders. First work set felt decently tough and second set got a little off balance on the last rep. Last set felt great, felt the best of them. Maybe I need to do more warm-ups on these? I think my worry is that I will fatigue the shoulders prematurely on top of the fatigue already from the shoulders. I also think that my strict pressing has generally been low volume with my leg drive pressing having more. But assuming minimal to none for right now with offseason to let knees recover better. The pause presses after that. Really didn’t want a repeat of last time. Weight was lowered 11lbs but an extra set was added. This definitely went better. I forgot my wrist wraps the first set and then didn’t wear them on the second. Put them on for the third as I was feeling fatigue. Unlike the regular strict pressing, the fatigue is very pronounced on these with the 2 minutes or so rest. No weird oblique stuff and no missed reps. From there on to feet elevate pull-ups. This time to do working sets with 35lbs added with holds and leaving 2RIR on them. Paying attention I focused on the holds this time for all sets. I decided to forgo the draping around the neck thing on these and put weights in backpack like I was thinking near the end of last week. Worked like a charm. I of course forgot to film that first set. Holds are tough on these as per usual. Close grip with feet up next. Same plan with the warm-ups (bigger jumps this time) and then to do 225lbs for 2x8 and then a rep set with 205lbs. I was having some balance issues but that was more just getting things aligned. Felt pretty good. No clue where all those reps came from on that rep set. I feel I had 20 reps if needed. So that is neat. Single arm lat pulldowns again. I decided this time to go for even more band tension but thought it was best to do some warm-ups before jumping right to that. Hard to gauge sometimes with band stuff and holds what is enough or too much to get ready. Working sets were very hard but within the parameters. I don’ t think it is wise to go with more tension at this point. Left side still seems a bit stronger but fatigue seems about the same. It started to rain during that last set so into the garage for push-ups with pauses. I didn’t expect to increase the reps so much this time. These generally feel good. Still raining outside but not a ton. So the last thing for the evening was bands in the rain. 2x30 for both triceps and biceps. Same as last week. Kept band tensions the same. Got it done in and out so I could put stuff away and then eat dinner. Stretched and then iced my left leg and right elbow.
Comments: Needed the weekend to recover from the stressful work week. Going to keep an eye on that stuff and act accordingly going forward. Not let it get to me if I can help it. Disassociate if needed. It is just a job and even me working at 1% is better than just about everyone else’s 100%. In things that matter, the left leg thing still present. Again, not entirely sure what it is but I think it is strained tendons/ligaments or something from the Nordic curls. Some stuff is still tender. I should be grateful that it doesn’t affect me doing day to day stuff. Hard to say if it is getting better or not as I’m not frequently in the ranges that seem to get irritated until I do training stuff. Just have to treat it like the other overuse things as best I can. Starting things off with the dumbbell raises for shoulders. Not getting any easier. Last time was probably a bit fresher seeing as only had one mostly normal intensity upper body workout whereas this one now has a full week of it down. These are tough. I at least feel like I paced myself better on the second set as I didn’t have to take a breather during the set to let the fatigue leave my shoulders. No plans to go up in weight on these at this rep range. Weights are still challenging. From there on to standing pressing outside in the rack. Same as last week but some changes. No belt still and same kind of warming up. Three working sets and to notate how the RIR feels at the end. But this time 3x3 and using 80% of 1rm. Shoulders didn’t feel as fatigued this time but stuff did feel heavy on the shoulders. First work set felt decently tough and second set got a little off balance on the last rep. Last set felt great, felt the best of them. Maybe I need to do more warm-ups on these? I think my worry is that I will fatigue the shoulders prematurely on top of the fatigue already from the shoulders. I also think that my strict pressing has generally been low volume with my leg drive pressing having more. But assuming minimal to none for right now with offseason to let knees recover better. The pause presses after that. Really didn’t want a repeat of last time. Weight was lowered 11lbs but an extra set was added. This definitely went better. I forgot my wrist wraps the first set and then didn’t wear them on the second. Put them on for the third as I was feeling fatigue. Unlike the regular strict pressing, the fatigue is very pronounced on these with the 2 minutes or so rest. No weird oblique stuff and no missed reps. From there on to feet elevate pull-ups. This time to do working sets with 35lbs added with holds and leaving 2RIR on them. Paying attention I focused on the holds this time for all sets. I decided to forgo the draping around the neck thing on these and put weights in backpack like I was thinking near the end of last week. Worked like a charm. I of course forgot to film that first set. Holds are tough on these as per usual. Close grip with feet up next. Same plan with the warm-ups (bigger jumps this time) and then to do 225lbs for 2x8 and then a rep set with 205lbs. I was having some balance issues but that was more just getting things aligned. Felt pretty good. No clue where all those reps came from on that rep set. I feel I had 20 reps if needed. So that is neat. Single arm lat pulldowns again. I decided this time to go for even more band tension but thought it was best to do some warm-ups before jumping right to that. Hard to gauge sometimes with band stuff and holds what is enough or too much to get ready. Working sets were very hard but within the parameters. I don’ t think it is wise to go with more tension at this point. Left side still seems a bit stronger but fatigue seems about the same. It started to rain during that last set so into the garage for push-ups with pauses. I didn’t expect to increase the reps so much this time. These generally feel good. Still raining outside but not a ton. So the last thing for the evening was bands in the rain. 2x30 for both triceps and biceps. Same as last week. Kept band tensions the same. Got it done in and out so I could put stuff away and then eat dinner. Stretched and then iced my left leg and right elbow.
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