Paused Behind the Neck Strict Presses (3 seconds)/Half Kneeling Single Arm Band Pulldowns
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
12” Log Push Presses (beltless)
97x3
122x3
174x3
201x3
201x3
201x3
201x3
201x3
97x3
122x3
174x3
201x3
201x3
201x3
201x3
201x3
12” Log Incline Bench Presses
95x5
125x4
155x3
185x2
215x1
245x11
225x11
225x11
95x5
125x4
155x3
185x2
215x1
245x11
225x11
225x11
Chest Supported Barbell Rows (straps)
135x5
185x5
225x5
265x10
265x10
265x10
135x5
185x5
225x5
265x10
265x10
265x10
Dumbbell Z Presses/Band Face Pulls
40’sx5/lbx10
70’sx12/abx20
70’sx12/abx20
70’sx12/abx20
40’sx5/lbx10
70’sx12/abx20
70’sx12/abx20
70’sx12/abx20
Stretching
Comments Trying to get my knee feeling good again. Didn’t get to do icing yesterday but I did do a lot of soft tissue work and applied topical stuff before bed. Wore a knee sleeve for about half the day the day before. Also using new protein/weight gainer right now as the brand that I’ve used since 2009 has been out of stock everywhere going on a month very soon and I’ve exhausted my stockpile essentially. Didn’t get to sleep until late which wasn’t ideal. Another half day of work which is nice but also super stressful. Really cut it close with things this time. I was undecided about training early or at the normal time. Did I want to spend time working my knee and foam rolling the lower legs or just give it a shot and get things over with? I still had to put stuff away from Tuesday’s session. Stuff in the garage was easy enough. Stuff in the patio was from Monday but not really out. Just not set how I usually do as I was trying to get things that were wet to dry out. Some things did and some things didn’t. Just been too humid the past few days. It was light out but really cloudy and looking like it would get darker and maybe rain. BTN presses with pauses into one arm band lat pulls again. This is pretty easy stuff and is really just a warm-up. Kind of a barometer for the session. Log out of the rack again and for triples. Warm up however and do 65%x5x3 with same rests as the past two weeks. No pauses this week. I could wear whatever on these. Advised to not do rebound reps. I was slightly worried about how these would go. Not for the actual pressing, just how my knee would handle these as last time my knee was acting like this, I couldn’t finish the workout and went to urgent care the next day (and spent hours there to be told tendonitis). So I figure I know what is up and it wasn’t feeling anywhere as bad as it did that day but I’m cautious with this stuff. With the weight so far forward with log compared to axle, the knees tend to ache more at the start so I think that was where my caution was. As far as working up on these, I didn’t do my usual 30lbs jumps. I also didn’t wear any support gear. I feel weight is light enough I don’t and this was a change up in the technique with it not being pauses so wanted to feel how my body moved unencumbered. The 30lbs jumps didn’t make sense with the weight ending up being 201lbs so I figured I’d use my off weight 25’s as that would get me to where I wanted with somewhat even jumps. I think that if these were paused reps, that my knees would’ve been more complainy as I think I go a little deeper in the dip on those maybe. Also more time in the stress position. But these felt quite good and easy. Not I have 100lbs more no problem easy at this point but I’m only halfway into this contest prep at this point. I got time to acclimate. Log incline was next. I guess I was assigned this to put up or shut up about saying the weight last week was too easy with it being 10RIR haha. Max reps with 245lbs with 2RIR and then match those reps with 20lbs less for two sets. Did similar warm-up to last week as far as getting ready as that seemed to be fine enough. Got set and gave it a shot. It wasn’t feeling easy today but I got a good bit of reps. However it did end up not being 2RIR. Closer to 1RIR. It was one of those times where still had power but triceps fatiguing as I felt the tenth rep felt too easy to stop on for 2RIR. Would’ve sucked big time if I missed that rep. This is good as this has me matching the higher rep stuff I was doing for these back when I was doing just one pressing session a week. Safe to say I’ve gotten used to it for the better. I only realized after I did the set I forgot to put on my compression cuffs for my elbows. Might have made that last rep go up a little easier or not. Less discomfort might have made things feel easier. But hard to say. I just like that I seem to need them less and less as things in the elbows seem to be getting better or more manageable. But man I did not want to do those down sets as they were a lot of reps and I knew that since I had gotten a little too close to sun with my wax wings that these were going to be tough. At least I seem to be applying lessons learned from hard reps (cgbp) and applying them elsewhere to get the work done. Chest supported barbell rows up next. Still really damp outside so I put down a towel for my feet to keep them from slipping on the slick metal of the bench. Plan for today was 3x10 with 10lbs less than what my top set was last week. These are getting hard to gauge. I felt that I could start off with 135lbs to start compared to the paused variation as it was ridiculously easy with 95lbs last week. Seemed to feel about the same on these. But once I get to more than 235lbs these get tough fast. It could also be that I’m able to put a good power output for those first five reps and then suffer after that. So these were decently tough but not terrible. Harder than I was expecting with how warming up felt but still fine. Had to adjust my hand position a little for comfort reasons. Took a bit of time to put stuff away and setup for the last act of the workout. Z presses with band face pulls. Plan being 3x12 for the Z presses and 3x15-20 on the band face pulls. For the face pulls, I was planning on going back down to the average band and aim for the higher reps as that seems to feel better as far as getting that external rotation going. The Z presses I was advised that I could change things up as want to be able to progress on these and if the cleaning the dumbbells to the shoulder is an issue (it is with long arms and shortish torso) that I can do something else. However, my thinking on sticking with the dumbbells at least this week again was that I felt that doing these with a barbell or axle was going to be too similar to other pressing that I did this week and will do next week. I also generally don’t loose too much on these due to balance since I got long ass legs to counterbalance as well as mobile shoulders. So this is more or less just a seated press without back support. I’m also still at that limit for my pressing with the high reps that I don’t feel I’d get the reps going heavier. My hope was that a rackable trap bar that I had ordered would arrive to use instead (never done them, would be new) but won’t probably arrive until next week so maybe then. Now I try to keep these superset exercises all in a circuit if I can but some are just too taxing to do that. This is one of them. I can do no rest between the exercises but not between the sets. So that was the case with these. Trying to be more efficient with getting the dumbbells to the shoulder. Band face pulls get exhausting with those extra reps. Again, hardest part of the workout was this last pairing. Drank some protein shakes (I’m combining two to essentially match my preferred brand) and put stuff away. Had time to kill before making dinner so stretched and iced my right knee. Plan to ice it again before bed.
Comments Trying to get my knee feeling good again. Didn’t get to do icing yesterday but I did do a lot of soft tissue work and applied topical stuff before bed. Wore a knee sleeve for about half the day the day before. Also using new protein/weight gainer right now as the brand that I’ve used since 2009 has been out of stock everywhere going on a month very soon and I’ve exhausted my stockpile essentially. Didn’t get to sleep until late which wasn’t ideal. Another half day of work which is nice but also super stressful. Really cut it close with things this time. I was undecided about training early or at the normal time. Did I want to spend time working my knee and foam rolling the lower legs or just give it a shot and get things over with? I still had to put stuff away from Tuesday’s session. Stuff in the garage was easy enough. Stuff in the patio was from Monday but not really out. Just not set how I usually do as I was trying to get things that were wet to dry out. Some things did and some things didn’t. Just been too humid the past few days. It was light out but really cloudy and looking like it would get darker and maybe rain. BTN presses with pauses into one arm band lat pulls again. This is pretty easy stuff and is really just a warm-up. Kind of a barometer for the session. Log out of the rack again and for triples. Warm up however and do 65%x5x3 with same rests as the past two weeks. No pauses this week. I could wear whatever on these. Advised to not do rebound reps. I was slightly worried about how these would go. Not for the actual pressing, just how my knee would handle these as last time my knee was acting like this, I couldn’t finish the workout and went to urgent care the next day (and spent hours there to be told tendonitis). So I figure I know what is up and it wasn’t feeling anywhere as bad as it did that day but I’m cautious with this stuff. With the weight so far forward with log compared to axle, the knees tend to ache more at the start so I think that was where my caution was. As far as working up on these, I didn’t do my usual 30lbs jumps. I also didn’t wear any support gear. I feel weight is light enough I don’t and this was a change up in the technique with it not being pauses so wanted to feel how my body moved unencumbered. The 30lbs jumps didn’t make sense with the weight ending up being 201lbs so I figured I’d use my off weight 25’s as that would get me to where I wanted with somewhat even jumps. I think that if these were paused reps, that my knees would’ve been more complainy as I think I go a little deeper in the dip on those maybe. Also more time in the stress position. But these felt quite good and easy. Not I have 100lbs more no problem easy at this point but I’m only halfway into this contest prep at this point. I got time to acclimate. Log incline was next. I guess I was assigned this to put up or shut up about saying the weight last week was too easy with it being 10RIR haha. Max reps with 245lbs with 2RIR and then match those reps with 20lbs less for two sets. Did similar warm-up to last week as far as getting ready as that seemed to be fine enough. Got set and gave it a shot. It wasn’t feeling easy today but I got a good bit of reps. However it did end up not being 2RIR. Closer to 1RIR. It was one of those times where still had power but triceps fatiguing as I felt the tenth rep felt too easy to stop on for 2RIR. Would’ve sucked big time if I missed that rep. This is good as this has me matching the higher rep stuff I was doing for these back when I was doing just one pressing session a week. Safe to say I’ve gotten used to it for the better. I only realized after I did the set I forgot to put on my compression cuffs for my elbows. Might have made that last rep go up a little easier or not. Less discomfort might have made things feel easier. But hard to say. I just like that I seem to need them less and less as things in the elbows seem to be getting better or more manageable. But man I did not want to do those down sets as they were a lot of reps and I knew that since I had gotten a little too close to sun with my wax wings that these were going to be tough. At least I seem to be applying lessons learned from hard reps (cgbp) and applying them elsewhere to get the work done. Chest supported barbell rows up next. Still really damp outside so I put down a towel for my feet to keep them from slipping on the slick metal of the bench. Plan for today was 3x10 with 10lbs less than what my top set was last week. These are getting hard to gauge. I felt that I could start off with 135lbs to start compared to the paused variation as it was ridiculously easy with 95lbs last week. Seemed to feel about the same on these. But once I get to more than 235lbs these get tough fast. It could also be that I’m able to put a good power output for those first five reps and then suffer after that. So these were decently tough but not terrible. Harder than I was expecting with how warming up felt but still fine. Had to adjust my hand position a little for comfort reasons. Took a bit of time to put stuff away and setup for the last act of the workout. Z presses with band face pulls. Plan being 3x12 for the Z presses and 3x15-20 on the band face pulls. For the face pulls, I was planning on going back down to the average band and aim for the higher reps as that seems to feel better as far as getting that external rotation going. The Z presses I was advised that I could change things up as want to be able to progress on these and if the cleaning the dumbbells to the shoulder is an issue (it is with long arms and shortish torso) that I can do something else. However, my thinking on sticking with the dumbbells at least this week again was that I felt that doing these with a barbell or axle was going to be too similar to other pressing that I did this week and will do next week. I also generally don’t loose too much on these due to balance since I got long ass legs to counterbalance as well as mobile shoulders. So this is more or less just a seated press without back support. I’m also still at that limit for my pressing with the high reps that I don’t feel I’d get the reps going heavier. My hope was that a rackable trap bar that I had ordered would arrive to use instead (never done them, would be new) but won’t probably arrive until next week so maybe then. Now I try to keep these superset exercises all in a circuit if I can but some are just too taxing to do that. This is one of them. I can do no rest between the exercises but not between the sets. So that was the case with these. Trying to be more efficient with getting the dumbbells to the shoulder. Band face pulls get exhausting with those extra reps. Again, hardest part of the workout was this last pairing. Drank some protein shakes (I’m combining two to essentially match my preferred brand) and put stuff away. Had time to kill before making dinner so stretched and iced my right knee. Plan to ice it again before bed.
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