Band Face Pulls
abx15
abx15
abx15
abx15
abx15
abx15
Barbell Strict Presses
45x3
85x3
115x3
145x3
175x3
205x3
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
45x3
85x3
115x3
145x3
175x3
205x3
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
Feet Elevated Pull-ups (Rings)
bwx5
bw+35x3
bw+70x8
bw+70x8
bw+70x8
bwx5
bw+35x3
bw+70x8
bw+70x8
bw+70x8
Close Grip Bench Presses
45x5
95x5
135x5
185x3
225x3
275x3
315x5
285x5
285x5
285x5
45x5
95x5
135x5
185x3
225x3
275x3
315x5
285x5
285x5
285x5
Banded Push Ups
No Bands
bwx5
Added Bands
lbx5
ab+µbx15
sbx15 PR+3 reps/bwx11
No Bands
bwx5
Added Bands
lbx5
ab+µbx15
sbx15 PR+3 reps/bwx11
Dumbbell Y Raises (high incline)
18’sx12
18’sx12
18’sx12
18’sx12
18’sx12
18’sx12
Single Arm Band Triceps Extensions
lbx15/15
lbx15/15
lbx15/15
lbx15/15
lbx15/15
lbx15/15
Stretching
Comments: Getting to be that time of year with the outside training where I’m seeing my breath during the workouts and have to gauge what layers to keep on setting up and between sets. Both biceps a little sore from Saturday but the right more so. I don’t think anything serious but keeping my eye on it. Starting things off with band face pulls. Same as it has been. Working on warming up and getting good external rotation in. No issues with the biceps with this tension. Strict pressing was up next. Same thing of using whatever and warming up in triples. But the working weights were to be an EMOM of 235x10x1. Not sure why I was nervous. I guess my thinking was that it wouldn’t go as smoothly as it could and that I recall doing this exact plan almost 6yrs ago (32 days off) and it had been quite easy. So I guess just comparison to myself before the back injury and hard reset with training. When my strict pressing was at its strongest. But memories aren’t always accurate. Video just shows bar speed. So the thoughts had been that this would be tougher, not as good and that I’d not be better than I was back then if I missed a rep. Irrational thinking. Kept my wrist wraps on the entire time for the EMOM. First three singles didn’t feel like I had the power. I had lost my balance a little on my last warm-up triple so that might have shaken things a little. Fourth single I think was my best of the evening but most of them after that point felt fairly crisp. Not the most powerful feeling but I feel like I could do that particular power output of this weight EMOM all day if necessary. So work compacity is good/great. Feet elevated pull-ups on the rings after that. Add 10lbs to last week and just do 3x8. Report back how I felt and I guess assess from there. This would be the first time that I’d be going over the most I’ve attempted on these (66lbs) when I was just using chain weight. Slightly leery about the right biceps for this. But if it didn’t go off on me with arm-over-arm or shouldering, I should be good here. Only slight hesitation on this really. Only issue I was having was that my warm-up pants are slick material and it was causing my legs to slip on the support bench a little. So I rolled up the pant legs for the last set. Feel like I had a good bit of reps in the tank on these. Close grip bench was up next. Kind of surprised these showed up again with how hard these felt last week. At least as this particular plan. Work up to 10lbs more than last week’s weight for 5, report back RIR and then do 285x3x5. Working up didn’t feel too bad honestly. I wasn’t feeling like things were going to be that crushing on me. 315lbs did feel heavy but not as bad as 305lbs had felt last week. But it was tough, even if it didn’t feel as heavy. Probably 2RIR at most on this. Down sets were decent. No doubt of getting the reps here on any of them. I did kind of get sloppy on the first rep of the second set and realized I needed to keep focused. Just because it is lighter, doesn’t mean it is going to be something I can relax on. Into the garage for push-ups with bands again. Indication was to do a set of 15 reps with 2RIR and then a max rep set to almost failure followed by taking the bands off and doing bodyweight only to failure. I was initially thinking to do the same weight for both sets as average and a micro band but I figured I’d stick to what I did last week and just do that for the 15 rep set and then do strong band for the max rep set. Glad I did. Kind of surprised how well these went. Like, the first set it felt like I went too light. And then to get 15 reps with the strong band. Stripped off the band and the wrist wraps for the bodyweight drop set (10 second I think to get ready) and managed to grind out 11 reps before I stopped. So that was a good one. High incline dumbbell Y raises again. 3x12 this week again. Added 2lbs to last time to the dumbbells. Felt ok and probably could’ve gone heavier here than I did to still meet the parameters. I’ll go up more next time if these show up again. Last thing for the evening was triceps with bands. I was going to do same as last time with an added micro band to it but I figured I’d suck it up and go for the light band. That had been too tough to do for this many reps when I was first given to do this exercise. So to make it look easy that first set was nice. It got quite tough after that though. But like last week, I didn’t have to revert to any rest pausing to get the reps in. Put things away and ate pot roast before stretching out.
Comments: Getting to be that time of year with the outside training where I’m seeing my breath during the workouts and have to gauge what layers to keep on setting up and between sets. Both biceps a little sore from Saturday but the right more so. I don’t think anything serious but keeping my eye on it. Starting things off with band face pulls. Same as it has been. Working on warming up and getting good external rotation in. No issues with the biceps with this tension. Strict pressing was up next. Same thing of using whatever and warming up in triples. But the working weights were to be an EMOM of 235x10x1. Not sure why I was nervous. I guess my thinking was that it wouldn’t go as smoothly as it could and that I recall doing this exact plan almost 6yrs ago (32 days off) and it had been quite easy. So I guess just comparison to myself before the back injury and hard reset with training. When my strict pressing was at its strongest. But memories aren’t always accurate. Video just shows bar speed. So the thoughts had been that this would be tougher, not as good and that I’d not be better than I was back then if I missed a rep. Irrational thinking. Kept my wrist wraps on the entire time for the EMOM. First three singles didn’t feel like I had the power. I had lost my balance a little on my last warm-up triple so that might have shaken things a little. Fourth single I think was my best of the evening but most of them after that point felt fairly crisp. Not the most powerful feeling but I feel like I could do that particular power output of this weight EMOM all day if necessary. So work compacity is good/great. Feet elevated pull-ups on the rings after that. Add 10lbs to last week and just do 3x8. Report back how I felt and I guess assess from there. This would be the first time that I’d be going over the most I’ve attempted on these (66lbs) when I was just using chain weight. Slightly leery about the right biceps for this. But if it didn’t go off on me with arm-over-arm or shouldering, I should be good here. Only slight hesitation on this really. Only issue I was having was that my warm-up pants are slick material and it was causing my legs to slip on the support bench a little. So I rolled up the pant legs for the last set. Feel like I had a good bit of reps in the tank on these. Close grip bench was up next. Kind of surprised these showed up again with how hard these felt last week. At least as this particular plan. Work up to 10lbs more than last week’s weight for 5, report back RIR and then do 285x3x5. Working up didn’t feel too bad honestly. I wasn’t feeling like things were going to be that crushing on me. 315lbs did feel heavy but not as bad as 305lbs had felt last week. But it was tough, even if it didn’t feel as heavy. Probably 2RIR at most on this. Down sets were decent. No doubt of getting the reps here on any of them. I did kind of get sloppy on the first rep of the second set and realized I needed to keep focused. Just because it is lighter, doesn’t mean it is going to be something I can relax on. Into the garage for push-ups with bands again. Indication was to do a set of 15 reps with 2RIR and then a max rep set to almost failure followed by taking the bands off and doing bodyweight only to failure. I was initially thinking to do the same weight for both sets as average and a micro band but I figured I’d stick to what I did last week and just do that for the 15 rep set and then do strong band for the max rep set. Glad I did. Kind of surprised how well these went. Like, the first set it felt like I went too light. And then to get 15 reps with the strong band. Stripped off the band and the wrist wraps for the bodyweight drop set (10 second I think to get ready) and managed to grind out 11 reps before I stopped. So that was a good one. High incline dumbbell Y raises again. 3x12 this week again. Added 2lbs to last time to the dumbbells. Felt ok and probably could’ve gone heavier here than I did to still meet the parameters. I’ll go up more next time if these show up again. Last thing for the evening was triceps with bands. I was going to do same as last time with an added micro band to it but I figured I’d suck it up and go for the light band. That had been too tough to do for this many reps when I was first given to do this exercise. So to make it look easy that first set was nice. It got quite tough after that though. But like last week, I didn’t have to revert to any rest pausing to get the reps in. Put things away and ate pot roast before stretching out.
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