Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
Barbell Strict Presses
45x3
75x3
105x3
135x3
165x3
185x1
205x1
225x1
245x1
265x1
212x5
212x5
45x3
75x3
105x3
135x3
165x3
185x1
205x1
225x1
245x1
265x1
212x5
212x5
Feet Elevated Pull-ups (Rings)
bwx5
bw+35x3
bw+70x8
bw+70x8
bw+70x8
bw+70x8
bwx5
bw+35x3
bw+70x8
bw+70x8
bw+70x8
bw+70x8
Close Grip Bench Presses
45x5
95x5
135x5
185x3
225x3
265x3
305x6
305x6
305x6
45x5
95x5
135x5
185x3
225x3
265x3
305x6
305x6
305x6
Chaos Band Push-ups (feet elevated 9”)
bw+20x10
bw+35x10
bw+50x10
bw+20x10
bw+35x10
bw+50x10
Dumbbell Y Raises (high incline)
10’sx10
21’sx15
21’sx15
10’sx10
21’sx15
21’sx15
Single Arm Band Triceps Extensions
lbx20/20
lbx20/20
lbx20/20
lbx20/20
Stretching
Comments: Well Christmas deluge of celebrating has ended. Not bad or good that it ends. Just a return to normal stuff. Not as much people-to-people interaction and back to more scheduled eating and foods. I accommodate to celebrate but my stomach and digestion aren’t happy with the abruptness or the start and end of the festivities. Right knee seems to be calming down a bit from whatever with soft tissue work, ice and rest. Right biceps thing is just annoying but keeping an eye on that as well. Snowed during the morning and with it stopping and then getting warm, I had to take precautions to keep my workout space safe. Shoveled and got as much stuff off as I could and put down the anti-ice mix down. Issue would be if it refroze. Starting things off with band face pulls. 3x12 this week. Kept band tenson the same though I think I stepped back further to make things a little tougher considering the lowered reps. Still working this day with very strict form and working on getting things moving right. Today for strict press, it was go for a heavy single and then drop to 80% of that for 2x5. Work up in triples to about 60-70% and then do singles. So I did 30lbs jumps to that point and then 20lbs jumps. I figured that 265lbs was minimum here. I was hoping for more than that but goal was to hit a solid single with no misses. My strict pressing with the barbell hasn’t been as solid as I’d like at times. I did like the switch back to working up in singles as that seems to help me with getting the groove right. Not trying to rush things. Things playing against me was my best lifts and where I’m at. Thing is that I keep thinking I’ve done more. I keep thinking I did 255x3 two weeks ago when it was really 250lbs. I did look up my all-time bests with it listed as 255x5, 260x4 and 270x3 with reps. I also had 275x2 but that not a good set as I literally took a minute between the reps after I missed the first time. Best single being 290lbs. Though the amount of lower body drive it is hard to say how strict some of these were really. These were before the back injury in 2016. I kind of wanted to hit 275lbs today. 265lbs didn’t come off the shoulders right (went out in front) but I corrected and my lockout was feeling strong so once I got it past eye level it went up no problem. I did load the bar to 275lbs but I stopped myself. I couldn’t guarantee I’d not miss the lift and if it went like 265lbs did at the start it wouldn’t go up without me doing a cheaty push press. And that wasn’t the goal here. Have to remember that outside of log clean and strict press with 267lbs, this is the most weight I’ve strict pressed since the 2016 reboot. Down sets were pretty easy. Still required focus but there were plenty of reps there. Feet elevated pull-ups on the rings after that. Same weight as last time but extra set so 4x8. Felt slightly tougher than last week but still about the same. My recovery between sets seems good on these. Did have a jolt that first set getting set as the back pack did a nut tap at the start. Wasn’t thinking about my right biceps that set haha. Close grip bench was up next. 10lbs less than top set last week for 3x6. I did this weight two weeks prior for 2x6 so this was just a bit more. Granted that week this weight felt crushing from the first rep. But seems to be feeling better each week as far as that crushing sensation at these weights. Lot of workouts with +300lbs. Some day I want what I’m doing on these to be my overhead press sessions. So these are still tough but I felt like they weren’t the disgustingly crushing sensation I’ve had in my wrists and forearms as of late. Honestly, they felt light the first three reps. But boy do they get tough those last two reps. To my surprise, the last set actually felt the best here. Change in the push-ups. Chaos bands are back. 3x10 listed with RPE 6-7. No set tempo, just indicated control. I knew that doing these on the ground without tempo would be way too easy. I have good control with these instability exercises for upper body. So my plan here was to do these with my feet elevated with bumper plates and wear 20lbs in the back pack. That was all I was thinking and thinking that would be enough to push them into the difficulty level I needed. Especially since it had started to rain. The most balance dependent exercise of the night and it starts raining. Well that first set was way too easy. So I was going to just add 10lbs more but I thought go with 15lbs (the 15lbs kettlebells are bigger and softer, more surface area). That was a good addition to things and it made it tougher but not tougher enough to really be in the 7 RPE range. I could do more. Figured do another 15lbs and even things out so like average as that first set was way too easy. This made things a good bit tougher, especially since the added weight was enough that it made the bands dip down more and be more unstable. That last set was definitely in the high end of RPE 7. High incline dumbbell Y raises again. 2x15 this week. I figured I could go up a bit from last time. However, I felt that it would be in my best interest to do a lighter set since these can stress the joints a good bit (elbows, wrists) with how long my levers are. It is a good thing I did as that lower weight set just felt all these aches and made adjustments to my form as I went. Got all the kinks out for the working sets which were good. Felt the effort with the weight now being over 20lbs on these. Last thing was band triceps. 2x20 this week. So kept it as the light band to try and do that weight. Seemed to work out here. I was able to do these inside standing. Put stuff away and ate dinner before stretching. Iced my elbows and right knee before bed.
Comments: Well Christmas deluge of celebrating has ended. Not bad or good that it ends. Just a return to normal stuff. Not as much people-to-people interaction and back to more scheduled eating and foods. I accommodate to celebrate but my stomach and digestion aren’t happy with the abruptness or the start and end of the festivities. Right knee seems to be calming down a bit from whatever with soft tissue work, ice and rest. Right biceps thing is just annoying but keeping an eye on that as well. Snowed during the morning and with it stopping and then getting warm, I had to take precautions to keep my workout space safe. Shoveled and got as much stuff off as I could and put down the anti-ice mix down. Issue would be if it refroze. Starting things off with band face pulls. 3x12 this week. Kept band tenson the same though I think I stepped back further to make things a little tougher considering the lowered reps. Still working this day with very strict form and working on getting things moving right. Today for strict press, it was go for a heavy single and then drop to 80% of that for 2x5. Work up in triples to about 60-70% and then do singles. So I did 30lbs jumps to that point and then 20lbs jumps. I figured that 265lbs was minimum here. I was hoping for more than that but goal was to hit a solid single with no misses. My strict pressing with the barbell hasn’t been as solid as I’d like at times. I did like the switch back to working up in singles as that seems to help me with getting the groove right. Not trying to rush things. Things playing against me was my best lifts and where I’m at. Thing is that I keep thinking I’ve done more. I keep thinking I did 255x3 two weeks ago when it was really 250lbs. I did look up my all-time bests with it listed as 255x5, 260x4 and 270x3 with reps. I also had 275x2 but that not a good set as I literally took a minute between the reps after I missed the first time. Best single being 290lbs. Though the amount of lower body drive it is hard to say how strict some of these were really. These were before the back injury in 2016. I kind of wanted to hit 275lbs today. 265lbs didn’t come off the shoulders right (went out in front) but I corrected and my lockout was feeling strong so once I got it past eye level it went up no problem. I did load the bar to 275lbs but I stopped myself. I couldn’t guarantee I’d not miss the lift and if it went like 265lbs did at the start it wouldn’t go up without me doing a cheaty push press. And that wasn’t the goal here. Have to remember that outside of log clean and strict press with 267lbs, this is the most weight I’ve strict pressed since the 2016 reboot. Down sets were pretty easy. Still required focus but there were plenty of reps there. Feet elevated pull-ups on the rings after that. Same weight as last time but extra set so 4x8. Felt slightly tougher than last week but still about the same. My recovery between sets seems good on these. Did have a jolt that first set getting set as the back pack did a nut tap at the start. Wasn’t thinking about my right biceps that set haha. Close grip bench was up next. 10lbs less than top set last week for 3x6. I did this weight two weeks prior for 2x6 so this was just a bit more. Granted that week this weight felt crushing from the first rep. But seems to be feeling better each week as far as that crushing sensation at these weights. Lot of workouts with +300lbs. Some day I want what I’m doing on these to be my overhead press sessions. So these are still tough but I felt like they weren’t the disgustingly crushing sensation I’ve had in my wrists and forearms as of late. Honestly, they felt light the first three reps. But boy do they get tough those last two reps. To my surprise, the last set actually felt the best here. Change in the push-ups. Chaos bands are back. 3x10 listed with RPE 6-7. No set tempo, just indicated control. I knew that doing these on the ground without tempo would be way too easy. I have good control with these instability exercises for upper body. So my plan here was to do these with my feet elevated with bumper plates and wear 20lbs in the back pack. That was all I was thinking and thinking that would be enough to push them into the difficulty level I needed. Especially since it had started to rain. The most balance dependent exercise of the night and it starts raining. Well that first set was way too easy. So I was going to just add 10lbs more but I thought go with 15lbs (the 15lbs kettlebells are bigger and softer, more surface area). That was a good addition to things and it made it tougher but not tougher enough to really be in the 7 RPE range. I could do more. Figured do another 15lbs and even things out so like average as that first set was way too easy. This made things a good bit tougher, especially since the added weight was enough that it made the bands dip down more and be more unstable. That last set was definitely in the high end of RPE 7. High incline dumbbell Y raises again. 2x15 this week. I figured I could go up a bit from last time. However, I felt that it would be in my best interest to do a lighter set since these can stress the joints a good bit (elbows, wrists) with how long my levers are. It is a good thing I did as that lower weight set just felt all these aches and made adjustments to my form as I went. Got all the kinks out for the working sets which were good. Felt the effort with the weight now being over 20lbs on these. Last thing was band triceps. 2x20 this week. So kept it as the light band to try and do that weight. Seemed to work out here. I was able to do these inside standing. Put stuff away and ate dinner before stretching. Iced my elbows and right knee before bed.
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