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
160x3
185x3
210x3
210x3
210x8
45x5
75x5
105x5
135x3
160x3
185x3
210x3
210x3
210x8
Barbell Strict Presses w/ Pause at Forehead (2 seconds, beltless)
165x5
165x5
165x5
165x5
165x5
165x5
Paused Feet Elevated Pull-ups (Rings, 1 second)
bwx5
bw+20x5
bw+45x8
bw+45x8
bw+45x8
bwx8
bwx5
bw+20x5
bw+45x8
bw+45x8
bw+45x8
bwx8
Feet Up Close Grip Bench Presses
45x10
85x9
125x8
155x7
185x6
215x5
240x8
240x8
225x17 PR+20lbs
45x10
85x9
125x8
155x7
185x6
215x5
240x8
240x8
225x17 PR+20lbs
Paused Half Kneeling Single Arm Band Lat Pulldowns (2 seconds)
sbx5/5
sbx5/5
sb+abx15/15
sb+abx15/15
sbx5/5
sbx5/5
sb+abx15/15
sb+abx15/15
Paused Push Ups on Kettlebells (5 seconds)
bwx20 PR+2 reps
bwx17
bwx20 PR+2 reps
bwx17
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: Not enjoying this change in the time. Even darker out when I train now. Upper body felt tight and little off on the left side. Not sure what that is about. Slept too good? I’ll admit I’ve been a little lax with the soft tissue work but I haven’t felt like I needed it the last week so… but whatever. Just hoping that it isn’t something that will keep me from pushing forward. It won’t. Just going to be head stuff that does I feel. A lot of things up in the air with amateur strongman and it is frustrating. I don’t like being so uncertain for so long. Just have to focus on the important things. Or I guess the things that require immediacy. Starting things off with the dumbbell raises for shoulders. As mentioned, not getting any easier. Felt pretty good that first set but felt a ton harder on the second set. Had me thinking that maybe they are fatiguing faster from not doing the soft tissue work. From there on to standing pressing outside in the rack. Still beltless. I was advised to stick to the rest breaks despite having a max rep set after the first two sets. Stuff was feeling really good working up. So easy feeling on these. I stopped at 8 reps on the max rep set as I felt that I was getting more of a standing incline press to get things and that is when the reps get iffy and hard to tell if they will fly up or stall spectacularly. I feel 10 reps was a possibility. My strict pressing has been down a good bit for a while so this was really cool to see. The pause presses after that. Felt better on my core this time. These can be quite tricky as they can feel easy one rep and then the worst thing ever. Very sensitive to bar path and position. Which is probably while I got to do them. Seeing as how 210lbs rockets up. On to the feet elevate pull-ups. Working sets with 45lbs added with holds. 3x8. Not bad but these get tough quick. First set no problem and last set with the weight felt like I’d been fighting off something to keep going. Hopefully I interpreted things right and I was to take a normal rest between the sets for the last one without weight. Close grip with feet up next. Going up a bit but not a ton. Again, it is hard to gauge on these as I seem to be able to rep a ton but could be harder actually going up in weight. Balance just felt slightly off. Maybe I was too far down or something. Left side was the one that seemed to be not balanced. 240lbs felt decently tough. Maybe I was holding back slightly for the rep set. I sometimes subconsciously do that. 225lbs felt like nothing. And despite hitting the rack like three times still did fairly comfortable 17 reps. Butt came up on the last one because I really hit the rack and I just didn’t want to mess with things anymore. I feel I have 20 reps here but the goal is always to be leaving reps in the tank if I can. Single arm lat pulldowns again. Same tension as last time. These can be quite tough. I did do two sets to warm up but with less reps. Just back and forth between sides to see if that worked well enough. Left side does appear stronger but not necessarily less fatiguing. Inside for push-ups. Long holds again. Opening up the shoulders. I wasn’t expecting to get as high as I did seeing as how I did all the reps beforehand and that last weeks other push-up exercise didn’t see an improvement in reps. 20 reps was fairly comfortable. Just stopped there. I had maybe another rep before it got to the same level of difficulty and reps left as I felt on the second set. Bands to finish the evening for the pump set. Just keeping these the same as it would start to get complicated altering these. Ate way too spicy food for dinner and stretched.
Comments: Not enjoying this change in the time. Even darker out when I train now. Upper body felt tight and little off on the left side. Not sure what that is about. Slept too good? I’ll admit I’ve been a little lax with the soft tissue work but I haven’t felt like I needed it the last week so… but whatever. Just hoping that it isn’t something that will keep me from pushing forward. It won’t. Just going to be head stuff that does I feel. A lot of things up in the air with amateur strongman and it is frustrating. I don’t like being so uncertain for so long. Just have to focus on the important things. Or I guess the things that require immediacy. Starting things off with the dumbbell raises for shoulders. As mentioned, not getting any easier. Felt pretty good that first set but felt a ton harder on the second set. Had me thinking that maybe they are fatiguing faster from not doing the soft tissue work. From there on to standing pressing outside in the rack. Still beltless. I was advised to stick to the rest breaks despite having a max rep set after the first two sets. Stuff was feeling really good working up. So easy feeling on these. I stopped at 8 reps on the max rep set as I felt that I was getting more of a standing incline press to get things and that is when the reps get iffy and hard to tell if they will fly up or stall spectacularly. I feel 10 reps was a possibility. My strict pressing has been down a good bit for a while so this was really cool to see. The pause presses after that. Felt better on my core this time. These can be quite tricky as they can feel easy one rep and then the worst thing ever. Very sensitive to bar path and position. Which is probably while I got to do them. Seeing as how 210lbs rockets up. On to the feet elevate pull-ups. Working sets with 45lbs added with holds. 3x8. Not bad but these get tough quick. First set no problem and last set with the weight felt like I’d been fighting off something to keep going. Hopefully I interpreted things right and I was to take a normal rest between the sets for the last one without weight. Close grip with feet up next. Going up a bit but not a ton. Again, it is hard to gauge on these as I seem to be able to rep a ton but could be harder actually going up in weight. Balance just felt slightly off. Maybe I was too far down or something. Left side was the one that seemed to be not balanced. 240lbs felt decently tough. Maybe I was holding back slightly for the rep set. I sometimes subconsciously do that. 225lbs felt like nothing. And despite hitting the rack like three times still did fairly comfortable 17 reps. Butt came up on the last one because I really hit the rack and I just didn’t want to mess with things anymore. I feel I have 20 reps here but the goal is always to be leaving reps in the tank if I can. Single arm lat pulldowns again. Same tension as last time. These can be quite tough. I did do two sets to warm up but with less reps. Just back and forth between sides to see if that worked well enough. Left side does appear stronger but not necessarily less fatiguing. Inside for push-ups. Long holds again. Opening up the shoulders. I wasn’t expecting to get as high as I did seeing as how I did all the reps beforehand and that last weeks other push-up exercise didn’t see an improvement in reps. 20 reps was fairly comfortable. Just stopped there. I had maybe another rep before it got to the same level of difficulty and reps left as I felt on the second set. Bands to finish the evening for the pump set. Just keeping these the same as it would start to get complicated altering these. Ate way too spicy food for dinner and stretched.
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