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
87x10
102x9
117x8
127x7
137x6
147x5
157x4
167x3
200x13
170x13
170x13
170x13
87x10
102x9
117x8
127x7
137x6
147x5
157x4
167x3
200x13
170x13
170x13
170x13
Paused Chest Supported Dumbbell Rows (3 seconds)
40’sx5
60’sx5
75’sx5
90’sx5
105’sx10 PR+10lbs
85’sx10
85’sx10
40’sx5
60’sx5
75’sx5
90’sx5
105’sx10 PR+10lbs
85’sx10
85’sx10
Bench Dips (Feet Elevated)
bwx5
bwx5
bw+45x12
bw+45x12
bw+45x23 PR+11 reps
bwx5
bwx5
bw+45x12
bw+45x12
bw+45x23 PR+11 reps
RP Style Dumbbell Lateral Raises/Bent Over Dumbbell Rear Delt Raises
10’sx15/10’sx15
10’sx15/10’sx15
10’sx15/10’sx15
10’sx15/10’sx15
10’sx15/10’sx15
10’sx15/10’sx15
Feet Elevated (17”) Push-ups (3-3-0-0 tempo)
bwx16
bwx14
bwx16
bwx14
Stretching
Comments: Kind of needed the break of a midweek holiday. So much that needed to still be done but I needed a break to recharge and just know that I would have to work my ass off the next day to get most of what I needed to get done at work done. Day off meant I could sleep in a little and workout earlier. Kind of had to workout earlier as I scheduled a dentist appointment in the afternoon and I’d rather not do a late training session with the expectation of a ton work the next day. Joints were a little achy feeling setting things up. Not sure if that was just because earlier than usual for training this session or since not doing as much soft tissue work. 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. How it has been and apparently how it always will be. I did notice that on the pull-aparts that I felt I had more agency/mobility in the chest. The cue for these has always been to pull apart and try to stretch the chest but I feel like I could actually do that and get a greater stretch. This could also be from doing all those kettlebell push-ups with stretches to open the shoulders up. Next thing being log incline bench presses. I was advised that I could go back to normal eccentrics but to still keep a slight pause on the chest. Pyramid warm-ups and then a max rep set with 200lbs. It felt heavier than I expected it would. I’ve done more in the past but not with this form. These are definitely with better control. Other times it has been kind of a drop press and using that momentum to essentially bounce off the chest. And wearing wrist wraps. That had been during that first training cycle this year and had the pause pressing to fill in the gaps. In any case, I was expecting more with the negatives being normal again but I hit the minimum that I was ok with. This was going to be rough as the plan was to then do 30lbs less for 3 sets of the same reps. So 3x13. I did my best to keep rests around 2 minutes so I’m happy with that at least. From there it was on to dumbbell rows again. Similar to two weeks prior in that work up to max reps with a weight and then do matching rep sets with less weight. Usually no set weight in those circumstances and then the drop is percentage based. This time, top weight was set at 105lbs and then 20lbs off for two down sets. Started heavier on my warm-ups than last week and took smarter jumps I guess. These seemed to go better than last week with how they felt. Seemed to get a little bit better at the rest periods this time around. Bench dips were after that. I’m not sure what happened here. Every session, the first set with bodyweight has felt ridiculously tough compared to how it feels when warmed up. And I’ve been doing 2x10 for a few weeks now as prep to get the blood going and have all the joints warmed up. But this time, I felt raring to go on the first set so I kept it to the minimum reps. No sense wasting going reps on warm-ups. So for today, the plan was 3 sets with 45lbs added, doing 2x12 and then a max rep set. Felt really easy. Had to double check after the max rep set as I was pretty much getting into the 25 rep range here. Change up to the shoulder superset this time around. Seems to be what I’m doing as the first exercise pairing on my Day 1 workouts but slightly different. 3x15 for each and advised to control the weight down. The laterals it indicated to do them “RP” but it didn’t mean “Rest Pause” which is usually how that’s marked. Turns out it was “Renaissance Periodization” and it was to lift the dumbbells above parallel to the ground as that program indicates. The bent over style were also to have slight pauses. With that all taken into consideration, I used the 10lbs dumbbells as I figured this would be very fatiguing. And I was right. These were very tough by the end. Lastly was push-ups. Change up here with them being tempo with my feet elevated. Really wasn’t sure what to expect here. Like most push-up variations I seem to be assigned to do, they feel weird at first, then good, then get extremely hard after like 10 reps. I took a bit longer between sets just to make sure I was good as sometimes I push too hard the first set and leave myself unable to really do much the second set. Finished up with stretching after putting stuff away. Just enough time to make it to the dentist appointment. I fill the time.
Comments: Kind of needed the break of a midweek holiday. So much that needed to still be done but I needed a break to recharge and just know that I would have to work my ass off the next day to get most of what I needed to get done at work done. Day off meant I could sleep in a little and workout earlier. Kind of had to workout earlier as I scheduled a dentist appointment in the afternoon and I’d rather not do a late training session with the expectation of a ton work the next day. Joints were a little achy feeling setting things up. Not sure if that was just because earlier than usual for training this session or since not doing as much soft tissue work. 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. How it has been and apparently how it always will be. I did notice that on the pull-aparts that I felt I had more agency/mobility in the chest. The cue for these has always been to pull apart and try to stretch the chest but I feel like I could actually do that and get a greater stretch. This could also be from doing all those kettlebell push-ups with stretches to open the shoulders up. Next thing being log incline bench presses. I was advised that I could go back to normal eccentrics but to still keep a slight pause on the chest. Pyramid warm-ups and then a max rep set with 200lbs. It felt heavier than I expected it would. I’ve done more in the past but not with this form. These are definitely with better control. Other times it has been kind of a drop press and using that momentum to essentially bounce off the chest. And wearing wrist wraps. That had been during that first training cycle this year and had the pause pressing to fill in the gaps. In any case, I was expecting more with the negatives being normal again but I hit the minimum that I was ok with. This was going to be rough as the plan was to then do 30lbs less for 3 sets of the same reps. So 3x13. I did my best to keep rests around 2 minutes so I’m happy with that at least. From there it was on to dumbbell rows again. Similar to two weeks prior in that work up to max reps with a weight and then do matching rep sets with less weight. Usually no set weight in those circumstances and then the drop is percentage based. This time, top weight was set at 105lbs and then 20lbs off for two down sets. Started heavier on my warm-ups than last week and took smarter jumps I guess. These seemed to go better than last week with how they felt. Seemed to get a little bit better at the rest periods this time around. Bench dips were after that. I’m not sure what happened here. Every session, the first set with bodyweight has felt ridiculously tough compared to how it feels when warmed up. And I’ve been doing 2x10 for a few weeks now as prep to get the blood going and have all the joints warmed up. But this time, I felt raring to go on the first set so I kept it to the minimum reps. No sense wasting going reps on warm-ups. So for today, the plan was 3 sets with 45lbs added, doing 2x12 and then a max rep set. Felt really easy. Had to double check after the max rep set as I was pretty much getting into the 25 rep range here. Change up to the shoulder superset this time around. Seems to be what I’m doing as the first exercise pairing on my Day 1 workouts but slightly different. 3x15 for each and advised to control the weight down. The laterals it indicated to do them “RP” but it didn’t mean “Rest Pause” which is usually how that’s marked. Turns out it was “Renaissance Periodization” and it was to lift the dumbbells above parallel to the ground as that program indicates. The bent over style were also to have slight pauses. With that all taken into consideration, I used the 10lbs dumbbells as I figured this would be very fatiguing. And I was right. These were very tough by the end. Lastly was push-ups. Change up here with them being tempo with my feet elevated. Really wasn’t sure what to expect here. Like most push-up variations I seem to be assigned to do, they feel weird at first, then good, then get extremely hard after like 10 reps. I took a bit longer between sets just to make sure I was good as sometimes I push too hard the first set and leave myself unable to really do much the second set. Finished up with stretching after putting stuff away. Just enough time to make it to the dentist appointment. I fill the time.
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