Paused Behind the Neck Strict Presses (3 seconds holds)/Half Kneeling Single Arm Band Pulldowns
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
Paused Axle Push Presses (beltless, 2 seconds)
32x3
72x3
102x3
132x3
162x3
192x3
192x3
192x3
192x3
192x3
32x3
72x3
102x3
132x3
162x3
192x3
192x3
192x3
192x3
192x3
12” Log Incline Bench Presses w/ bands
No Bands
90x5
Added Bands (+17lbs bottom/+36lbs top)
90x3
120x3
140x3
160x3
180x3
200x3
215x5
195x5
195x5
No Bands
90x5
Added Bands (+17lbs bottom/+36lbs top)
90x3
120x3
140x3
160x3
180x3
200x3
215x5
195x5
195x5
Paused Chest Supported Dumbbell Rows (3 seconds)
40’sx5
60’sx5
75’sx5
90’sx5
105’sx8
105’sx8
85’sx14
40’sx5
60’sx5
75’sx5
90’sx5
105’sx8
105’sx8
85’sx14
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)
bwx17
bwx15
bwx17
bwx15
Stretching
Comments: Feeling a little stressed about things with strongman. I know I shouldn’t let stuff that is literally years in the future but I feel like I kind of have to look at long term plans with how my progress and the nature of things with this sport has been. I like/love training and generally like to compete. But it is getting really complicated for no reason. I will have to think on it when I have a moment. Any ways, on to training. So I did soft tissue work the evening before and woke up with a tight left shoulder. Must have slept on it wrong. Not exactly what I want with an upper body session. So this workout had a bit of changes made to it. Some exercises dropped, some added and other modified. Weather was weird today. It was cold inside my garage in the early afternoon but mid 60’s outside. Shortly after it got really windy and dark outside. Which turned into rain. Of course this workout kind changed to include stuff I had to do outside and it rains haha. Only a little bit thankfully. So instead of the bands for chest and back to warm-up, it was more stuff to open up the chest and shoulders. BTN presses with pauses into one arm band lat pulls. Not intense things. Some shoulder aches but nothing really with the BTN. Lat pulls with lot less band tension and really working on getting a good ROM and stretch here. Overhead work after that. Light, easing back into it with leg drive. I was slightly concerned as the last time I did axle was when my knee was killing me so much I stopped the workout and went to urgent care the following day for x-rays. And that was with knee sleeves. So truly thankful that these felt fine without anything besides the copper knee sleeves I wear for warmth. Today it was to be just 60% for 5x3 with 60-90 seconds rest. Only wrist wraps, no other support stuff. Pauses for 2 seconds in the dip. These felt quite comfortable, even in the rain. I could tell though that my shoulders aren’t used to these as they were feeling fatigued just holding the bar for that long and that many sets. Just needs to condition to it and that comes back pretty quick. Next thing being log incline bench presses. But not like it has been. No pauses, no tempo but with the bands. It has been a while using the bands. Plan here was work up in sets of 3-5 reps to a top set of 5 reps (2RIR) and then drop a little bit off for 2x5. Most I’ve done with the bands on these has been 217lbs for doubles. Not ever pushing things really as they’ve been more of a speed work idea. And these feel hard as hell with the bands despite looking quite speedy on film. Felt decent with these. I kind of chickened out of going for 220lbs. I knew I’d get it for 5 reps but not guarantee with how I was feeling that it would be with plenty of reps in the tank. After smashing 215lbs, kind of felt I had it today. Dropped down to 195lbs and that felt like I had not treated it with respect that first set as it felt heavy and like it wasn’t in the right spot. I corrected that for the second set. Both looked about the same speed wise. At this point, I felt like I should go into the garage for the rest of the workout and teardown everything with the break in the weather as it appeared that it would start raining again. From there it was on to dumbbell rows again. Similar to last week with working up to 105lbs but this time doing 2x8 and then doing max reps with the downset weight from last week. Things seemed pretty good. Pushed through on the down set and kind of surprised myself getting that many reps with it. This lead right into the lateral raise superset from last week. I elected to stick to the same weight as last time since it was quite exhausting then and I wanted a little more familiarity with things before trying to go up in weight as my options for that would be limited. These controlled motions with light weight and high reps just cause such a burn by the end of the last set. Lastly was push-ups with feet elevated. Felt a little more comfortable this time around. I lost count that first set as I thought I did one more rep then I ended up doing. It was a little tricky as sometimes near the end of the set, the triceps and shoulders feel really fatigued and then they don’t. Put stuff away before eating dinner and stretching. Iced the right elbow before bed.
Comments: Feeling a little stressed about things with strongman. I know I shouldn’t let stuff that is literally years in the future but I feel like I kind of have to look at long term plans with how my progress and the nature of things with this sport has been. I like/love training and generally like to compete. But it is getting really complicated for no reason. I will have to think on it when I have a moment. Any ways, on to training. So I did soft tissue work the evening before and woke up with a tight left shoulder. Must have slept on it wrong. Not exactly what I want with an upper body session. So this workout had a bit of changes made to it. Some exercises dropped, some added and other modified. Weather was weird today. It was cold inside my garage in the early afternoon but mid 60’s outside. Shortly after it got really windy and dark outside. Which turned into rain. Of course this workout kind changed to include stuff I had to do outside and it rains haha. Only a little bit thankfully. So instead of the bands for chest and back to warm-up, it was more stuff to open up the chest and shoulders. BTN presses with pauses into one arm band lat pulls. Not intense things. Some shoulder aches but nothing really with the BTN. Lat pulls with lot less band tension and really working on getting a good ROM and stretch here. Overhead work after that. Light, easing back into it with leg drive. I was slightly concerned as the last time I did axle was when my knee was killing me so much I stopped the workout and went to urgent care the following day for x-rays. And that was with knee sleeves. So truly thankful that these felt fine without anything besides the copper knee sleeves I wear for warmth. Today it was to be just 60% for 5x3 with 60-90 seconds rest. Only wrist wraps, no other support stuff. Pauses for 2 seconds in the dip. These felt quite comfortable, even in the rain. I could tell though that my shoulders aren’t used to these as they were feeling fatigued just holding the bar for that long and that many sets. Just needs to condition to it and that comes back pretty quick. Next thing being log incline bench presses. But not like it has been. No pauses, no tempo but with the bands. It has been a while using the bands. Plan here was work up in sets of 3-5 reps to a top set of 5 reps (2RIR) and then drop a little bit off for 2x5. Most I’ve done with the bands on these has been 217lbs for doubles. Not ever pushing things really as they’ve been more of a speed work idea. And these feel hard as hell with the bands despite looking quite speedy on film. Felt decent with these. I kind of chickened out of going for 220lbs. I knew I’d get it for 5 reps but not guarantee with how I was feeling that it would be with plenty of reps in the tank. After smashing 215lbs, kind of felt I had it today. Dropped down to 195lbs and that felt like I had not treated it with respect that first set as it felt heavy and like it wasn’t in the right spot. I corrected that for the second set. Both looked about the same speed wise. At this point, I felt like I should go into the garage for the rest of the workout and teardown everything with the break in the weather as it appeared that it would start raining again. From there it was on to dumbbell rows again. Similar to last week with working up to 105lbs but this time doing 2x8 and then doing max reps with the downset weight from last week. Things seemed pretty good. Pushed through on the down set and kind of surprised myself getting that many reps with it. This lead right into the lateral raise superset from last week. I elected to stick to the same weight as last time since it was quite exhausting then and I wanted a little more familiarity with things before trying to go up in weight as my options for that would be limited. These controlled motions with light weight and high reps just cause such a burn by the end of the last set. Lastly was push-ups with feet elevated. Felt a little more comfortable this time around. I lost count that first set as I thought I did one more rep then I ended up doing. It was a little tricky as sometimes near the end of the set, the triceps and shoulders feel really fatigued and then they don’t. Put stuff away before eating dinner and stretching. Iced the right elbow before bed.
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