Band Pec Flyes/Paused Band Pull-Aparts (3 seconds)
lb’sx20/µbx20
lb’sx20/µbx20
lb’sx20/µbx20
lb’sx20/µbx20
12” Log Incline Bench Presses (3 seconds eccentrics)
87x10
97x9
107x8
117x7
127x6
137x5
147x4
157x3
180x8
180x8
160x8
160x12
87x10
97x9
107x8
117x7
127x6
137x5
147x4
157x3
180x8
180x8
160x8
160x12
Paused Chest Supported Dumbbell Rows (3 seconds)
10’x5
40’x5
60’sx5
75’sx5
90’sx5
110’sx8
95’sx8
95’sx8
10’x5
40’x5
60’sx5
75’sx5
90’sx5
110’sx8
95’sx8
95’sx8
Bench Dips (Feet Elevated)
bwx10
bwx10
bw+35x12
bw+35x12
bw+35x18
bwx10
bwx10
bw+35x12
bw+35x12
bw+35x18
Leaning Dumbbell Lateral Raises/Paused Band Face Pulls (1 second)
25x15/15 – abx15
25x15/15 – abx15
25x15/15 – abx15
25x15/15 – abx15
25x15/15 – abx15
25x15/15 – abx15
Close Grip Push-ups (3 second negatives)
bw+26x15
bwx17
bw+26x15
bwx17
Stretching
Comments: Trying to keep allergies in check. Same with work stress. I think I’m managing. Starting point of the session was bands superset. Pec flyes with pull-aparts. First set isn’t bad but the second set of these gets tough. Hard to tell if my fatigue between sets was greater than last week. Still better than the first week. So on to log incline bench presses. Continuing with the 3 second eccentrics. Plan this week was work up to 180x2x8, take off 20lbs for another set of 8 and then go for max reps (1-2RIR). I decided to do the same reps and sets for the pyramid as last week. I feel like my right shoulder fatigue was greater compared to last week but not near what it was the first week. This week, it wasn’t specified for the 2 minute rests between sets but I decided to do that for the work sets. I was expecting to get 12-13 within parameters. Called it early so I didn’t have any possible missed rep situations or needing to rest pause or have nothing left in the tank like last week. It is really getting dark (I know the DLS is ending soon) but at least it seems cold enough to limit mosquitos. From there it was on to dumbbell rows again. Control being the name of the game. So for this session, I was to work up on 5’s to a top set of 8-12 with 1-2RIR with the holds. Using the bigger plates. Thankfully they don’t really seem to effect the ROM that much. I had thought that 90’s would be a good working weight but that set of 5 felt way too easy. I went up 20lbs from that which I think was too big a jump for what I wanted as I was aiming for the higher end of the rep range still. Just got in with the 8 reps on this. These can be quite exhausting and as the down sets with it dropped 15% were still quite tough. On the last set, I was of enough presence of mind to manipulate the dumbbells in a way the allowed for fuller ROM, keeping the plates from hitting the bench chest support early. Bench dips were after that. Same warming up as last time. That first set just feels so much tougher than the second. Like, maybe I’m not going to get through these. And then I’m all good on the second warm-up set. With how the backpack worked out for the feet-elevated pull-ups, I figured it would be a rousing success here as well for loading weight as opposed to laying on the lap directly. It was. Keeping control on these too. Keeping reps in reserve for the last set which was for max reps this time. The lockouts get tough on these. Back outside for the shoulder supersets. Leaning side laterals with band face pulls. I figured I’d go up just a little bit on the side laterals. The suggestion with the face pulls was to work on increasing the hold times for the reps up to 3ct before increasing the band tension. I had done just a brief pause last week and the plan this week was to aim for 1 second holds. Definitely gets tough. I can go heavier on the laterals I think but I need to progress with small amounts to be smart about it as the band face pulls get a ton harder with holds, especially longer holds. Last item for the session was back in the garage. The close grip push-ups with the accentuated eccentrics. Elected to use the backpack here rather than the chain vest method. It works a lot better. So goal was max reps with reps left in the tank (1-2RIR) with weight that first set and then no weight the second. I managed to match what I did on the first set with 4lbs more this week. Second set without weight I got more reps total but I was kind of surprised that I only got 17 reps. I guess it just how it is when I’m doing these close grip and adding the negatives like this. I was able to do near 40 reps without slowing things down. Put stuff away before eating dinner and then stretching.
Comments: Trying to keep allergies in check. Same with work stress. I think I’m managing. Starting point of the session was bands superset. Pec flyes with pull-aparts. First set isn’t bad but the second set of these gets tough. Hard to tell if my fatigue between sets was greater than last week. Still better than the first week. So on to log incline bench presses. Continuing with the 3 second eccentrics. Plan this week was work up to 180x2x8, take off 20lbs for another set of 8 and then go for max reps (1-2RIR). I decided to do the same reps and sets for the pyramid as last week. I feel like my right shoulder fatigue was greater compared to last week but not near what it was the first week. This week, it wasn’t specified for the 2 minute rests between sets but I decided to do that for the work sets. I was expecting to get 12-13 within parameters. Called it early so I didn’t have any possible missed rep situations or needing to rest pause or have nothing left in the tank like last week. It is really getting dark (I know the DLS is ending soon) but at least it seems cold enough to limit mosquitos. From there it was on to dumbbell rows again. Control being the name of the game. So for this session, I was to work up on 5’s to a top set of 8-12 with 1-2RIR with the holds. Using the bigger plates. Thankfully they don’t really seem to effect the ROM that much. I had thought that 90’s would be a good working weight but that set of 5 felt way too easy. I went up 20lbs from that which I think was too big a jump for what I wanted as I was aiming for the higher end of the rep range still. Just got in with the 8 reps on this. These can be quite exhausting and as the down sets with it dropped 15% were still quite tough. On the last set, I was of enough presence of mind to manipulate the dumbbells in a way the allowed for fuller ROM, keeping the plates from hitting the bench chest support early. Bench dips were after that. Same warming up as last time. That first set just feels so much tougher than the second. Like, maybe I’m not going to get through these. And then I’m all good on the second warm-up set. With how the backpack worked out for the feet-elevated pull-ups, I figured it would be a rousing success here as well for loading weight as opposed to laying on the lap directly. It was. Keeping control on these too. Keeping reps in reserve for the last set which was for max reps this time. The lockouts get tough on these. Back outside for the shoulder supersets. Leaning side laterals with band face pulls. I figured I’d go up just a little bit on the side laterals. The suggestion with the face pulls was to work on increasing the hold times for the reps up to 3ct before increasing the band tension. I had done just a brief pause last week and the plan this week was to aim for 1 second holds. Definitely gets tough. I can go heavier on the laterals I think but I need to progress with small amounts to be smart about it as the band face pulls get a ton harder with holds, especially longer holds. Last item for the session was back in the garage. The close grip push-ups with the accentuated eccentrics. Elected to use the backpack here rather than the chain vest method. It works a lot better. So goal was max reps with reps left in the tank (1-2RIR) with weight that first set and then no weight the second. I managed to match what I did on the first set with 4lbs more this week. Second set without weight I got more reps total but I was kind of surprised that I only got 17 reps. I guess it just how it is when I’m doing these close grip and adding the negatives like this. I was able to do near 40 reps without slowing things down. Put stuff away before eating dinner and then stretching.
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