Dumbbell Lateral Raises/Bent Over Dumbbell Rear Delt Raises
26’sx20/15’sx20
26’sx20/15’sx20
26’sx20/15’sx20
26’sx20/15’sx20
Barbell Strict Presses (beltless)
45x5
75x5
105x5
135x3
165x3
190x3
215x5
196x5
45x5
75x5
105x5
135x3
165x3
190x3
215x5
196x5
Barbell Strict Presses w/ Pause at Forehead (2 seconds, beltless)
177x5
177x7
177x5
177x7
Feet Elevated Pull-ups (Rings)
bwx5
bw+25x5
bw+50x15
bw+25x15
bw+25x15
bw+25x15
bwx5
bw+25x5
bw+50x15
bw+25x15
bw+25x15
bw+25x15
Feet Up Close Grip Bench Presses
45x10
75x9
105x8
135x7
165x6
195x5
225x12
225x12
225x12
45x10
75x9
105x8
135x7
165x6
195x5
225x12
225x12
225x12
Paused Half Kneeling Single Arm Band Lat Pulldowns (2 seconds)
sbx10/10
sb+abx15/15
sb+abx15/15
sbx10/10
sb+abx15/15
sb+abx15/15
Paused Push Ups on Kettlebells (5 seconds)
bwx22 PR+2 reps
bwx22 PR+2 reps
Band Triceps Pressdowns/Band Biceps Curls
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
Stretching
Comments: I felt like I was ok but I guess I'm stressed. Most of my new computer arrived Sunday so I spent a good chunk of that day putting it together and setting things up. The stress I think at this point is still the uncertainty with the amatuer strongman stuff and most of the "plans" being announced for 2022 and 2023 are not things I'm a fan of. Like potentially having to compete and win at 4 shows in a year to qualify for Nats. May end up being pushed out of that dream and have 2022 be my last shot. So far off and trying to not think about that but it appears that I am as my sleep Sunday night was stressful and uneasy and almost as soon as I finished work I became inexplicably irritable. Starting things off with the dumbbell raises for shoulders. It has gotten quite a bit colder out now but I figured that with how I act as a space heater when I'm active, I should be good at this temperature still. Second set still tougher but it felt more manageable. Shoulders were lit up from this. From there on to standing pressing outside in the rack. Still beltless. Plan for today was to do 215x5 and then 196x5. With how pressing was last week, I thought nothing of it. Warming up was feeling good too. But that first hard set not sure. Maybe I was distracted with how irritated I was. Shoulder power felt good but my triceps weren't on the upkeep today. I could tell after the second rep that I wasn't as strong there. First attempt at a fifth rep, I hit the rack arms and ended up with the bar way out in front and it became a standing bench press. But even at that position, my triceps just didn't want to cooperate to lockout the weight. So I had to set the bar down and go again. No problem then. I was so mad at myself for that. Wasted energy and now it could affect the other stuff for the session. Thankfully the lighter weight set went better. The pause presses after that. A bit of a change with the weight going up a good bit here. Back to two sets but the second set was an AMRAP. Before this, I was thinking good things. But after how strict pressing went and seeing that my triceps weren't attending today, I wasn't so sure. Plan was to leave 1-2RIR. I was feeling good for the second set. Pushed it a little too close as that last rep was definitely not leaving more than 1RIR. Probably closer to 0RIR. Maybe a rep if I rest paused. But it is progress as first week of these, I struggled to get 5 reps with less weight. On to the feet elevate pull-ups. No 1 second pauses this time. Just slight pauses. So the plan here was to warm-up to 50lbs added and do a max rep set with 1RIR and then drop off 25lbs and match those reps for 3 sets. I was not expecting to get as many reps as I did. 15 reps is a lot on this with weight. And taking off 25lbs isn't a lot really considering so I knew this was going to be tough to get through. Definitely had to take longer than 2 minutes rests between the down sets to let my grip and biceps recover as they were burning by the end of each set. I took longer between the second and third set so it wasn't as bad. Lot of reps. From there, it was the close grip with feet up next. Goal being 225lbs for 3x12. Didn't seem like anything after last week how this weight had felt. But that was that week and this is this week. And triceps were lacking today. Warming up didn't feel bad but light weights. My wrists were aching big time that first work set. I felt better as I went but these were a good bit tougher than I would've liked them to be. Single arm lat pulldowns again. No changes to tension. Maintain. I did just the one set to warm-up this time. Honestly, I didn't feel terribly fatigued between sides and between sets. Like I could've done these sets back to back. But I felt it was best to give myself a little bit of rest to keep quality reps on these. Back into the garage for the kettlebell balanced push ups with the long pauses and stretch. This week just one set of max reps. Kind of hoping to just match last week's top rep set with how the rest of my pressing had been this session. Things didn't start off well as at rep number 8, the kettlebell in my right hand got off balance and toppled. Never happened before on these. I think I had my grip too wide. Moved in slightly to finish out the set. Finished up with the super set of bis and tris like it has been the case. I kept the tension the same despite it being easy as I wasn't sure how my triceps would be handling things after the lackluster efforts. Probably could've gone up a little here. Put everything away before eating dinner and stretching. Iced the right elbow since that one is the one that seems to have the most tendonitis going on these days.
Comments: I felt like I was ok but I guess I'm stressed. Most of my new computer arrived Sunday so I spent a good chunk of that day putting it together and setting things up. The stress I think at this point is still the uncertainty with the amatuer strongman stuff and most of the "plans" being announced for 2022 and 2023 are not things I'm a fan of. Like potentially having to compete and win at 4 shows in a year to qualify for Nats. May end up being pushed out of that dream and have 2022 be my last shot. So far off and trying to not think about that but it appears that I am as my sleep Sunday night was stressful and uneasy and almost as soon as I finished work I became inexplicably irritable. Starting things off with the dumbbell raises for shoulders. It has gotten quite a bit colder out now but I figured that with how I act as a space heater when I'm active, I should be good at this temperature still. Second set still tougher but it felt more manageable. Shoulders were lit up from this. From there on to standing pressing outside in the rack. Still beltless. Plan for today was to do 215x5 and then 196x5. With how pressing was last week, I thought nothing of it. Warming up was feeling good too. But that first hard set not sure. Maybe I was distracted with how irritated I was. Shoulder power felt good but my triceps weren't on the upkeep today. I could tell after the second rep that I wasn't as strong there. First attempt at a fifth rep, I hit the rack arms and ended up with the bar way out in front and it became a standing bench press. But even at that position, my triceps just didn't want to cooperate to lockout the weight. So I had to set the bar down and go again. No problem then. I was so mad at myself for that. Wasted energy and now it could affect the other stuff for the session. Thankfully the lighter weight set went better. The pause presses after that. A bit of a change with the weight going up a good bit here. Back to two sets but the second set was an AMRAP. Before this, I was thinking good things. But after how strict pressing went and seeing that my triceps weren't attending today, I wasn't so sure. Plan was to leave 1-2RIR. I was feeling good for the second set. Pushed it a little too close as that last rep was definitely not leaving more than 1RIR. Probably closer to 0RIR. Maybe a rep if I rest paused. But it is progress as first week of these, I struggled to get 5 reps with less weight. On to the feet elevate pull-ups. No 1 second pauses this time. Just slight pauses. So the plan here was to warm-up to 50lbs added and do a max rep set with 1RIR and then drop off 25lbs and match those reps for 3 sets. I was not expecting to get as many reps as I did. 15 reps is a lot on this with weight. And taking off 25lbs isn't a lot really considering so I knew this was going to be tough to get through. Definitely had to take longer than 2 minutes rests between the down sets to let my grip and biceps recover as they were burning by the end of each set. I took longer between the second and third set so it wasn't as bad. Lot of reps. From there, it was the close grip with feet up next. Goal being 225lbs for 3x12. Didn't seem like anything after last week how this weight had felt. But that was that week and this is this week. And triceps were lacking today. Warming up didn't feel bad but light weights. My wrists were aching big time that first work set. I felt better as I went but these were a good bit tougher than I would've liked them to be. Single arm lat pulldowns again. No changes to tension. Maintain. I did just the one set to warm-up this time. Honestly, I didn't feel terribly fatigued between sides and between sets. Like I could've done these sets back to back. But I felt it was best to give myself a little bit of rest to keep quality reps on these. Back into the garage for the kettlebell balanced push ups with the long pauses and stretch. This week just one set of max reps. Kind of hoping to just match last week's top rep set with how the rest of my pressing had been this session. Things didn't start off well as at rep number 8, the kettlebell in my right hand got off balance and toppled. Never happened before on these. I think I had my grip too wide. Moved in slightly to finish out the set. Finished up with the super set of bis and tris like it has been the case. I kept the tension the same despite it being easy as I wasn't sure how my triceps would be handling things after the lackluster efforts. Probably could've gone up a little here. Put everything away before eating dinner and stretching. Iced the right elbow since that one is the one that seems to have the most tendonitis going on these days.
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