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
190x8
190x8
160x8
Cluster Sets (15-20 seconds rest)
160x4
160x4
160x4
160x4
87x10
97x9
107x8
117x7
127x6
137x5
147x4
157x3
190x8
190x8
160x8
Cluster Sets (15-20 seconds rest)
160x4
160x4
160x4
160x4
Paused Chest Supported Dumbbell Rows (3 seconds)
25’sx5
40’sx5
60’sx5
80’sx5
95’sx10
95’sx9
95’sx8/10 kelso shrugs
25’sx5
40’sx5
60’sx5
80’sx5
95’sx10
95’sx9
95’sx8/10 kelso shrugs
Bench Dips (Feet Elevated)
bwx10
bwx10
bw+35x15
bw+35x15
bw+35x15
bwx10
bwx10
bw+35x15
bw+35x15
bw+35x15
Leaning Dumbbell Lateral Raises/Paused Band Face Pulls (2 seconds)
27x15/15 – abx15
27x15/15 – abx15
27x21:9/21:9 – abx15 (rest pause 10-15 seconds)
27x15/15 – abx15
27x15/15 – abx15
27x21:9/21:9 – abx15 (rest pause 10-15 seconds)
Close Grip Push-ups (3 second negatives)
bw+26x15
bwx17
bw+26x15
bwx17
Stretching
Comments: Issues with editing the previous sessions training. Not sure when new computer is coming. Hopefully that will fix things. If not, I’ll be stumped honestly. Wednesday was a nice break to the monotony. 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. I want to say that these felt the least fatiguing so far. So on to log incline bench presses. Still doing 3 second eccentrics. A little bit different with today. Same working up that I’ve been doing at this point to get that volume in and then working sets with 10lbs more than last week on two heavier sets and then 160lbs again. But the change after that was to do cluster sets with that weight to essentially get 16 reps total. I felt my endurance would be pretty good today after the bands but had some doubts with the working up on the log. Got through those three sets with the 2 minutes or so rest. Would be interesting to see how the clusters went. They were pretty easy. My recovery between the set was good .From there it was on to dumbbell rows again. Same but different. Work up in 5’s to 95lbs for the dumbbells and do three sets of max reps with 2RIR. I’ll admit these were tougher than I expected them to be. But to be fair, I believe I was taking a lot longer rests on these last week with it being a top set and then down sets. The slow tempo (not any set one but controlled) and the holds certainly adds up for the forearms. I went with 2 minutes rests here and I think that did bring down the reps a bit as the expected had been more like 12 reps or so for that first set. Also right lat just feels “off”. No pain or anything but doesn’t seem to be “present”. My proprioception doesn’t match the left side. Movement seems fine and no restrictions. Just “feels” different. Last set I was advised to do 5-10 “kelso shrugs” (or near failure) with the weight. I had to set it down after the rows and then regripped the dumbbells. It has been a long ass time since I’ve done these “shrugs”. Today seemed to be a day of doing little extras to extend the sets at the end of the exercises. Am I for it. Bench dips were after that. Same situation as far as the warming up sets. First set feels a good bit tougher and then the next one easy. Back pack makes these good bit easier to setup. Triceps get fatigued and pumped so lockouts feel hard near the end. But hard to gauge how many reps in reserve really. There isn’t really a point in these where I’m at rest when supporting my entire bodyweight weight to safely chance a rep I guess as well. Leaning side laterals with band face pulls again. Plan here was another small increase on the side laterals and aim for a longer hold time on the face pulls. The added twist to this was on the last set with the laterals. Do a max rep set and then rest pause another set. So was not sure how that was going to go. Left side is definitely the shoulder/side that gives out first on these. I figured that I’d go all in on that side and just match it with the other side. I was kind of surprised that I was able to get so many reps after just 13 second at most rest. This offseason I think has been good for me as I’m noticing less aches and pains. Finishing up with the close grip push-ups with the accentuated eccentrics. Same weights and sets as last time. It was a struggle to match the reps from last week. At least didn’t fall back on any. Have to keep in mind that I did a lot more reps on stuff leading up to these and I probably stuck to stricter rest periods between the sets compared to last time. Put stuff away and ate a tasty Mississippi roast before stretching and getting to bed.
Comments: Issues with editing the previous sessions training. Not sure when new computer is coming. Hopefully that will fix things. If not, I’ll be stumped honestly. Wednesday was a nice break to the monotony. 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. I want to say that these felt the least fatiguing so far. So on to log incline bench presses. Still doing 3 second eccentrics. A little bit different with today. Same working up that I’ve been doing at this point to get that volume in and then working sets with 10lbs more than last week on two heavier sets and then 160lbs again. But the change after that was to do cluster sets with that weight to essentially get 16 reps total. I felt my endurance would be pretty good today after the bands but had some doubts with the working up on the log. Got through those three sets with the 2 minutes or so rest. Would be interesting to see how the clusters went. They were pretty easy. My recovery between the set was good .From there it was on to dumbbell rows again. Same but different. Work up in 5’s to 95lbs for the dumbbells and do three sets of max reps with 2RIR. I’ll admit these were tougher than I expected them to be. But to be fair, I believe I was taking a lot longer rests on these last week with it being a top set and then down sets. The slow tempo (not any set one but controlled) and the holds certainly adds up for the forearms. I went with 2 minutes rests here and I think that did bring down the reps a bit as the expected had been more like 12 reps or so for that first set. Also right lat just feels “off”. No pain or anything but doesn’t seem to be “present”. My proprioception doesn’t match the left side. Movement seems fine and no restrictions. Just “feels” different. Last set I was advised to do 5-10 “kelso shrugs” (or near failure) with the weight. I had to set it down after the rows and then regripped the dumbbells. It has been a long ass time since I’ve done these “shrugs”. Today seemed to be a day of doing little extras to extend the sets at the end of the exercises. Am I for it. Bench dips were after that. Same situation as far as the warming up sets. First set feels a good bit tougher and then the next one easy. Back pack makes these good bit easier to setup. Triceps get fatigued and pumped so lockouts feel hard near the end. But hard to gauge how many reps in reserve really. There isn’t really a point in these where I’m at rest when supporting my entire bodyweight weight to safely chance a rep I guess as well. Leaning side laterals with band face pulls again. Plan here was another small increase on the side laterals and aim for a longer hold time on the face pulls. The added twist to this was on the last set with the laterals. Do a max rep set and then rest pause another set. So was not sure how that was going to go. Left side is definitely the shoulder/side that gives out first on these. I figured that I’d go all in on that side and just match it with the other side. I was kind of surprised that I was able to get so many reps after just 13 second at most rest. This offseason I think has been good for me as I’m noticing less aches and pains. Finishing up with the close grip push-ups with the accentuated eccentrics. Same weights and sets as last time. It was a struggle to match the reps from last week. At least didn’t fall back on any. Have to keep in mind that I did a lot more reps on stuff leading up to these and I probably stuck to stricter rest periods between the sets compared to last time. Put stuff away and ate a tasty Mississippi roast before stretching and getting to bed.
No comments:
Post a Comment