Band Face Pulls
abx15
abx15
abx15
abx15
abx15
abx15
Barbell Strict Presses
45x3
75x3
105x3
135x3
165x3
195x3
225x3
250x3
220x4
220x4
220x4
45x3
75x3
105x3
135x3
165x3
195x3
225x3
250x3
220x4
220x4
220x4
Feet Elevated Pull-ups (Rings)
bwx5
bw+30x3
bw+60x12
bw+60x12
bw+60x12
bwx5
bw+30x3
bw+60x12
bw+60x12
bw+60x12
Close Grip Bench Presses
45x5
95x5
135x5
185x3
225x3
265x3
305x6
305x6
275x10
45x5
95x5
135x5
185x3
225x3
265x3
305x6
305x6
275x10
Banded Push Ups
No Bands
bwx5
Added Bands
lbx5
ab+µbx16 PR+1 rep
sbx12 PR+1 rep
No Bands
bwx5
Added Bands
lbx5
ab+µbx16 PR+1 rep
sbx12 PR+1 rep
Dumbbell Y Raises (high incline)
16’sx12
16’sx12
16’sx12
16’sx12
16’sx12
16’sx12
Single Arm Band Triceps Extensions
mmb+mbx15/15
mmb+mbx15/15
mmb+mbx15/15
mmb+mbx15/15
mmb+mbx15/15
mmb+mbx15/15
Stretching
Comments: Weather was decent today but I wasn’t. Must have slept funny as my neck left side was stiff and sore like it was many weeks ago. It might be from flipping my pillow over so the firmer side was up instead of down. Little things seem to effect the body in big ways. Part of getting older. Being able to sleep on a fold out couch with springs no problem when a kid and now if not a perfect bed, I wake up with not 100% working body. Did some soft tissue work during the work day. Seemed to help a little. Able to regain a good bit of ROM without pain. No anti-inflammatories if I could help it. Starting things off with band face pulls. Same as it has been the past three weeks or so. 3x15 and keeping same band tension as this is to be a warming up. I did feel that I was able to warm up better compared to last week where I needed warm-ups on for almost the entire workout. These weren’t painful on my neck and felt pretty good. Strict pressing was next. Anything goes again. Again, not adding elbow sleeves at this point. I feel like they’d change things a bit and I’ve never really built a lifting rapport with them other than the seated axle stuff and that was with purpose (also recovering from the fractured elbow). I guess since this is still not a main lift and kind of treating things differently from using the knee sleeves on about everything squat related. I feel like I’ll start integrating them for log pressing as that gets added into the mix for this training. In either case, the plan for this session was work up in 3’s to top triple (1RIR) and then drop off a little bit for 3x4. Light weights things felt fine. Started to feel off form wise after 135lbs. I was hoping that I’d be able to do 250lbs here. 245lbs would be possible with how that went two weeks ago without a belt. So that should be the case but I should be getting a bit more out of the belt stability. I was kind of hoping that 255lbs would be there and if it had felt like it did two weeks ago for me when I went for 245lbs for 5, I’d have done that. But 225lbs didn’t feel like it did then so I knew it wasn’t wise to really push things and 250lbs was honestly going to be a gamble. I’m overthinking things as far as the start. How I unrack for a strict press. I’m trying to not move as I found that if I walk out the weight, I tend to use the momentum of that to get a little stretch reflex for the press that first rep. Then there is the problem of standing up with the weight and using that drive to piggyback the press off of that. So what I’ve been trying to do is just use the motion of getting under the bar and pressing from there but I found that as the weight increases, I compress a little and I hit the rack on some reps and it throws me off. So I moved from the middle of the rack to the end of the rack. And that’s where I was today and that wasn’t working as I kept pushing the weight out in front that first rep. I’m actually shocked that I got that first rep with 250lbs with how that came up off the shoulders. And then doubly so that I was able to make two more reps after that ugly display. Took 30lbs off for the 3x4. First set I had that same issue with the first rep. I’m just lucky that while my shoulder power felt off, my triceps were like I got you fam. I think that by the second and third set I had calmed down a bit with not being anxious to speed press things and got stuff to feel more comfortable. But man was this hard work today. Feet elevated pull-ups on the rings after that. Same plan as last week with 3x8-12 with 2-3RIR. I was advised that we’d be increasing weight next time if I got 3x12 with this weight so that was the goal in my head. I wasn’t feeling up to that with my warm-ups and how they were feeling. But working sets I felt fine. No issues really at all. Just good work. Close grip bench was up next. Plan here was 5lbs more than last week for 2x6 and then 275lbs for AMRAP (2RIR). Do the same working up sets as last. Done deal. So I thought. That first rep with 305lbs felt so damn heavy. Like felt like 100lbs heavier than it was heavy. I’m not sure how I got another rep after that first one felt like that. I wanted to scream with how heavy these felt. I’m really not sure how I got 6 reps here. Or how I managed to get myself to get back under the bar and do a second set. Video says bar speed was pretty normal for me. I wasn’t expecting this with how my triceps had felt inexhaustible and powerful on the strict pressing earlier. I was not expecting any PRs on the AMRAP. I was purely in survival mode at this point. Got 10 and just shut that shit down. Into the garage for push-ups with bands again. Kind of limped into the garage for these. Shoulders felt toast, triceps felt toast. Neck was stiff too. I did get confirmation that I was doing these right as far as setup and difficulty. I figured that since I got 20 reps with the average bands, I’d increase that tension to get back into the 15-20 reps with 2-3RIR. I wasn’t expecting the micro band added to hit that hard. Wasn’t expecting to even get past 8 reps with the strong band this week with how I was feeling but I did. High incline y raises with the dumbbells after that. At this point, I started eating dinner. It wasn’t getting terribly late but I had not expected to be taking this long for the workout at this point so I started eating my roast between sets. I was also realizing that it was somewhat small roast so I was getting frustrated trying to supplement that with Door Dash (pizza place having errors, another place closed, didn’t want to spend $18 for a single burrito, etc). High incline dumbbell Y raises again. 3x12 this week. Added 3lbs to last time to the dumbbells felt fine enough. It is the slight pause at the completion of the lift that is the hard part with these. So it might be something where more weight might make these extremely difficult for that portion of the lift only. Last thing for the evening was triceps with bands. Advised to lower reps and push the difficulty on these. I guess I wasn’t paying attention as I thought I had hit record but noticed the screen changed like halfway into my sets (one after the other). These were hard. I didn’t end up having to rest pause any sets out of fatigue though. Put stuff away and finished up eating dinner before stretching. Made time to ice my right knee and elbow.
Comments: Weather was decent today but I wasn’t. Must have slept funny as my neck left side was stiff and sore like it was many weeks ago. It might be from flipping my pillow over so the firmer side was up instead of down. Little things seem to effect the body in big ways. Part of getting older. Being able to sleep on a fold out couch with springs no problem when a kid and now if not a perfect bed, I wake up with not 100% working body. Did some soft tissue work during the work day. Seemed to help a little. Able to regain a good bit of ROM without pain. No anti-inflammatories if I could help it. Starting things off with band face pulls. Same as it has been the past three weeks or so. 3x15 and keeping same band tension as this is to be a warming up. I did feel that I was able to warm up better compared to last week where I needed warm-ups on for almost the entire workout. These weren’t painful on my neck and felt pretty good. Strict pressing was next. Anything goes again. Again, not adding elbow sleeves at this point. I feel like they’d change things a bit and I’ve never really built a lifting rapport with them other than the seated axle stuff and that was with purpose (also recovering from the fractured elbow). I guess since this is still not a main lift and kind of treating things differently from using the knee sleeves on about everything squat related. I feel like I’ll start integrating them for log pressing as that gets added into the mix for this training. In either case, the plan for this session was work up in 3’s to top triple (1RIR) and then drop off a little bit for 3x4. Light weights things felt fine. Started to feel off form wise after 135lbs. I was hoping that I’d be able to do 250lbs here. 245lbs would be possible with how that went two weeks ago without a belt. So that should be the case but I should be getting a bit more out of the belt stability. I was kind of hoping that 255lbs would be there and if it had felt like it did two weeks ago for me when I went for 245lbs for 5, I’d have done that. But 225lbs didn’t feel like it did then so I knew it wasn’t wise to really push things and 250lbs was honestly going to be a gamble. I’m overthinking things as far as the start. How I unrack for a strict press. I’m trying to not move as I found that if I walk out the weight, I tend to use the momentum of that to get a little stretch reflex for the press that first rep. Then there is the problem of standing up with the weight and using that drive to piggyback the press off of that. So what I’ve been trying to do is just use the motion of getting under the bar and pressing from there but I found that as the weight increases, I compress a little and I hit the rack on some reps and it throws me off. So I moved from the middle of the rack to the end of the rack. And that’s where I was today and that wasn’t working as I kept pushing the weight out in front that first rep. I’m actually shocked that I got that first rep with 250lbs with how that came up off the shoulders. And then doubly so that I was able to make two more reps after that ugly display. Took 30lbs off for the 3x4. First set I had that same issue with the first rep. I’m just lucky that while my shoulder power felt off, my triceps were like I got you fam. I think that by the second and third set I had calmed down a bit with not being anxious to speed press things and got stuff to feel more comfortable. But man was this hard work today. Feet elevated pull-ups on the rings after that. Same plan as last week with 3x8-12 with 2-3RIR. I was advised that we’d be increasing weight next time if I got 3x12 with this weight so that was the goal in my head. I wasn’t feeling up to that with my warm-ups and how they were feeling. But working sets I felt fine. No issues really at all. Just good work. Close grip bench was up next. Plan here was 5lbs more than last week for 2x6 and then 275lbs for AMRAP (2RIR). Do the same working up sets as last. Done deal. So I thought. That first rep with 305lbs felt so damn heavy. Like felt like 100lbs heavier than it was heavy. I’m not sure how I got another rep after that first one felt like that. I wanted to scream with how heavy these felt. I’m really not sure how I got 6 reps here. Or how I managed to get myself to get back under the bar and do a second set. Video says bar speed was pretty normal for me. I wasn’t expecting this with how my triceps had felt inexhaustible and powerful on the strict pressing earlier. I was not expecting any PRs on the AMRAP. I was purely in survival mode at this point. Got 10 and just shut that shit down. Into the garage for push-ups with bands again. Kind of limped into the garage for these. Shoulders felt toast, triceps felt toast. Neck was stiff too. I did get confirmation that I was doing these right as far as setup and difficulty. I figured that since I got 20 reps with the average bands, I’d increase that tension to get back into the 15-20 reps with 2-3RIR. I wasn’t expecting the micro band added to hit that hard. Wasn’t expecting to even get past 8 reps with the strong band this week with how I was feeling but I did. High incline y raises with the dumbbells after that. At this point, I started eating dinner. It wasn’t getting terribly late but I had not expected to be taking this long for the workout at this point so I started eating my roast between sets. I was also realizing that it was somewhat small roast so I was getting frustrated trying to supplement that with Door Dash (pizza place having errors, another place closed, didn’t want to spend $18 for a single burrito, etc). High incline dumbbell Y raises again. 3x12 this week. Added 3lbs to last time to the dumbbells felt fine enough. It is the slight pause at the completion of the lift that is the hard part with these. So it might be something where more weight might make these extremely difficult for that portion of the lift only. Last thing for the evening was triceps with bands. Advised to lower reps and push the difficulty on these. I guess I wasn’t paying attention as I thought I had hit record but noticed the screen changed like halfway into my sets (one after the other). These were hard. I didn’t end up having to rest pause any sets out of fatigue though. Put stuff away and finished up eating dinner before stretching. Made time to ice my right knee and elbow.
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