Band Face Pulls
abx15
abx15
abx15
abx15
abx15
abx15
Barbell Strict Presses
50x3
80x3
105x3
140x3
170x3
200x3
230x3
230x3
230x3
205x9
50x3
80x3
105x3
140x3
170x3
200x3
230x3
230x3
230x3
205x9
Feet Elevated Pull-ups (Rings)
bwx5
bw+30x3
bw+60x12
bw+60x12
bw+60x9
bwx5
bw+30x3
bw+60x12
bw+60x12
bw+60x9
Close Grip Bench Presses
45x5
95x5
135x5
185x3
225x3
265x3
300x8
270x8
270x8
45x5
95x5
135x5
185x3
225x3
265x3
300x8
270x8
270x8
Banded Push Ups
No Bands
bwx5
Added Bands
lbx5
abx20
sbx11
No Bands
bwx5
Added Bands
lbx5
abx20
sbx11
Dumbbell Y Raises (high incline)
13’sx15
13’sx15
13’sx15
13’sx15
13’sx15
13’sx15
Single Arm Band Triceps Extensions
mmb+µbx20/20
mmb+µbx20/20
mmb+µbx20/20
mmb+µbx20/20
mmb+µbx20/20
mmb+µbx20/20
Stretching
Comments: Not the best weather for this kind of session haha. I tend to check sometimes and I didn’t see anything that stood out. I had checked last week mostly to see if I had clear skies for training outside with all the event work for Saturday. Must have missed the blip for today. Rain off an on and the worst of it was when my work day had ended after it was light and then dried up and then started hard. So the only thing that would need to be outside was overhead pressing so it wasn’t going to be that bad. I’ve done overhead work (with leg drive even) in down pours before. Just not something I want to be doing when it is more tricky like say clean and pressing stuff. So tried to minimize time outside. Starting things off with band face pulls. Same as last week. Just 3x15. Did these in the garage. Then had to move it outside for the next thing; strict presses. I was allowed to add whatever equipment I wanted to. For me, that was just going to be adding on belts. I guess in hindsight that means I could’ve added the elbow sleeves but saving that for later as not needed. Anyways, the goal for the day was work up in triples to 230lbs for 3x3 and then drop down to 205lbs for AMRAP with 2RIR. Notation was to leave something for next week and the rest of the workout. Get in and get out. Especially with the rain. Raining enough that I kept the camera inside my patio. Didn’t really feel like the belt added much today but that’s fine. Form didn’t feel crisp warming up and shoulders felt stiff. 230lbs wasn’t feeling as easy as I made 225lbs feel last week. Kind of expected though even with the added support gear seeing as how I essentially went for a max set of 4 reps by mistake. I also probably wasn’t feeling as amped for it with knowing this was to be routine and with the rain making me need to stay focused on surroundings. Never really felt like any doubts of getting any of the reps. Only had a little balance issue with my footing on the second set after the first rep. Down set the weight felt light. Got a little misgrooved on the fifth rep and had to course correct. Stopped when I felt things slow down a lot. Definitely had 2RIR, maybe 3RIR. Rain had essentially stopped at this point besides a fine mist. I had planned to shuttle everything into the garage as soon as I was done but now it was just damp and windy. So I dried stuff off and kept at it. Feet elevated pull-ups on the rings after that. Same as last week with 10lbs added. Good contractions being the goal and aim of 3 sets of 8-12 reps with 2-3RIR. I was not thinking I’d hit the higher end of that rep range with things as they were feeling warming up. But I hit 12 reps pretty easy. So surely reps would go down a ton after that? Nope, matched that again on the second set (it was a bit tougher). Last set finally felt like how I was expecting things to be on this with getting just 9 reps there. Close grip bench was up next. Same warming up plan as last week. Goal for the day was to work up to 8RM with 2RIR and then drop of a little for 2x8. I figured that I should be able to about 300lbs for this. Warming up felt fine. Last triple did feel heavy but I was expecting it to as trying to save wrist wraps for that top set so that it feels lighter comparatively on my wrists. I’m using a very close grip for these. I’m not sure if 5lbs less on these would’ve made a difference but this was pretty tough. Again, the lockout on these is really hard to hard to gauge here as I seem to do better when I control things. This was probably closer to 1RIR or 1-2RIR then a true 2RIR. With that, I knew it would make more sense to go with the lower percentage of that weight for the down sets. They certainly were easy and moved better but still tough. Back into the garage for push-ups with bands again. I think I did these right. It indicated to do 2 sets this time and to work up with same increase tension with the first set being 15-20 rep range and the second set 8-12 rep range with 2-3RIR. It indicated to try and widen my grip a bit more to hit pecs while still comfortable and to try and leave more in the tank. So I did a warm-up set with the light band and went in for the average band that first set. Got 20 reps with that comfortably. Then the strong band. That thing is a beast. I was told it was ok to wear wrist wraps for that one. Those took away all the wrist discomfort I was feeling. I did push these on this set a bit closer to the failure point than I was supposed to I think. Definitely not 3RIR and 2RIR would probably be generous with how hard this tension hits at lockout. High incline y raises with the dumbbells after that. Same as last week with 3x15 with 3RIR. I was thinking initially to do 16lbs but realized that is a pretty big increase on these and probably should take smaller jump then that. Good thing I did as that extra 3lbs per hand was noticed immediately. First set felt pretty darn tough. Second set felt quite breezy that I almost thought about increasing weight. The third set brought me back down to earth though haha. Last thing was more triceps. Did the same thing as last week with using the fat gripz extreme so the bands weren’t cutting into my palms. I went outside to make sure I wasn’t just modifying my position to not hit the ceiling. I had the camera face me so that I could watch form and make sure that I was getting both sides to do the same thing (or as best as I could). I felt that it was too light for the start last week and added a micro band. These got tough quick. I went from one side to the other as quick as I could. Last set for both sides I had to take a breather with 2 reps remaining to finish out. I think this shows the sides are more even and that I was using a more advantageous position for my right arm last week that made it easier. Put stuff away before eating dinner and stretching. Biceps and shoulders feeling a little tight. Hopefully good night’s sleep will help them calm down.
Comments: Not the best weather for this kind of session haha. I tend to check sometimes and I didn’t see anything that stood out. I had checked last week mostly to see if I had clear skies for training outside with all the event work for Saturday. Must have missed the blip for today. Rain off an on and the worst of it was when my work day had ended after it was light and then dried up and then started hard. So the only thing that would need to be outside was overhead pressing so it wasn’t going to be that bad. I’ve done overhead work (with leg drive even) in down pours before. Just not something I want to be doing when it is more tricky like say clean and pressing stuff. So tried to minimize time outside. Starting things off with band face pulls. Same as last week. Just 3x15. Did these in the garage. Then had to move it outside for the next thing; strict presses. I was allowed to add whatever equipment I wanted to. For me, that was just going to be adding on belts. I guess in hindsight that means I could’ve added the elbow sleeves but saving that for later as not needed. Anyways, the goal for the day was work up in triples to 230lbs for 3x3 and then drop down to 205lbs for AMRAP with 2RIR. Notation was to leave something for next week and the rest of the workout. Get in and get out. Especially with the rain. Raining enough that I kept the camera inside my patio. Didn’t really feel like the belt added much today but that’s fine. Form didn’t feel crisp warming up and shoulders felt stiff. 230lbs wasn’t feeling as easy as I made 225lbs feel last week. Kind of expected though even with the added support gear seeing as how I essentially went for a max set of 4 reps by mistake. I also probably wasn’t feeling as amped for it with knowing this was to be routine and with the rain making me need to stay focused on surroundings. Never really felt like any doubts of getting any of the reps. Only had a little balance issue with my footing on the second set after the first rep. Down set the weight felt light. Got a little misgrooved on the fifth rep and had to course correct. Stopped when I felt things slow down a lot. Definitely had 2RIR, maybe 3RIR. Rain had essentially stopped at this point besides a fine mist. I had planned to shuttle everything into the garage as soon as I was done but now it was just damp and windy. So I dried stuff off and kept at it. Feet elevated pull-ups on the rings after that. Same as last week with 10lbs added. Good contractions being the goal and aim of 3 sets of 8-12 reps with 2-3RIR. I was not thinking I’d hit the higher end of that rep range with things as they were feeling warming up. But I hit 12 reps pretty easy. So surely reps would go down a ton after that? Nope, matched that again on the second set (it was a bit tougher). Last set finally felt like how I was expecting things to be on this with getting just 9 reps there. Close grip bench was up next. Same warming up plan as last week. Goal for the day was to work up to 8RM with 2RIR and then drop of a little for 2x8. I figured that I should be able to about 300lbs for this. Warming up felt fine. Last triple did feel heavy but I was expecting it to as trying to save wrist wraps for that top set so that it feels lighter comparatively on my wrists. I’m using a very close grip for these. I’m not sure if 5lbs less on these would’ve made a difference but this was pretty tough. Again, the lockout on these is really hard to hard to gauge here as I seem to do better when I control things. This was probably closer to 1RIR or 1-2RIR then a true 2RIR. With that, I knew it would make more sense to go with the lower percentage of that weight for the down sets. They certainly were easy and moved better but still tough. Back into the garage for push-ups with bands again. I think I did these right. It indicated to do 2 sets this time and to work up with same increase tension with the first set being 15-20 rep range and the second set 8-12 rep range with 2-3RIR. It indicated to try and widen my grip a bit more to hit pecs while still comfortable and to try and leave more in the tank. So I did a warm-up set with the light band and went in for the average band that first set. Got 20 reps with that comfortably. Then the strong band. That thing is a beast. I was told it was ok to wear wrist wraps for that one. Those took away all the wrist discomfort I was feeling. I did push these on this set a bit closer to the failure point than I was supposed to I think. Definitely not 3RIR and 2RIR would probably be generous with how hard this tension hits at lockout. High incline y raises with the dumbbells after that. Same as last week with 3x15 with 3RIR. I was thinking initially to do 16lbs but realized that is a pretty big increase on these and probably should take smaller jump then that. Good thing I did as that extra 3lbs per hand was noticed immediately. First set felt pretty darn tough. Second set felt quite breezy that I almost thought about increasing weight. The third set brought me back down to earth though haha. Last thing was more triceps. Did the same thing as last week with using the fat gripz extreme so the bands weren’t cutting into my palms. I went outside to make sure I wasn’t just modifying my position to not hit the ceiling. I had the camera face me so that I could watch form and make sure that I was getting both sides to do the same thing (or as best as I could). I felt that it was too light for the start last week and added a micro band. These got tough quick. I went from one side to the other as quick as I could. Last set for both sides I had to take a breather with 2 reps remaining to finish out. I think this shows the sides are more even and that I was using a more advantageous position for my right arm last week that made it easier. Put stuff away before eating dinner and stretching. Biceps and shoulders feeling a little tight. Hopefully good night’s sleep will help them calm down.
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