Paused Behind the Neck Strict Presses (3 seconds holds)/Half Kneeling Single Arm Band Pulldowns
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
45x10/sbx15/15
Paused Axle Push Presses (beltless, 2 seconds)
42x2
72x2
102x2
132x2
162x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
42x2
72x2
102x2
132x2
162x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
192x2
12” Log Incline Bench Presses w/ bands
No Bands
90x5
Added Bands (+17lbs bottom/+36lbs top)
90x3
120x3
150x3
180x1
205x1
225x1
245x1
245x1
245x1
245x1
245x1
205x10
No Bands
90x5
Added Bands (+17lbs bottom/+36lbs top)
90x3
120x3
150x3
180x1
205x1
225x1
245x1
245x1
245x1
245x1
245x1
205x10
Paused Chest Supported Barbell Rows (2 seconds, straps)
95x5
135x5
175x5
210x10 PR+10lbs
180x10
180x10
180x10
95x5
135x5
175x5
210x10 PR+10lbs
180x10
180x10
180x10
RP Style Dumbbell Lateral Raises/Bent Over Dumbbell Rear Delt Raises
26’sx20/26’sx20
21’sx15/21’sx15
21’sx15/21’sx15
26’sx20/26’sx20
21’sx15/21’sx15
21’sx15/21’sx15
Stretching
Comments: I got lazy with putting the stuff away after the last workout. That spilt over into not doing anything about it Wednesday (ended up barely getting my walk in after work) and then pretty much waiting until after work Thursday to do something about it. Maybe not laziness but more I guess distraction and trying to stay on target with work. I can be distracted easily when I don’t care and then be hyper-fixated on something I do. But that can almost be whimsical at times as there isn’t a rush to figure out which Danish philosopher said what. Maybe trying to distract to keep myself focused on other things but distract from the things I can’t control. Like whatever the hell is going on with Strongman Corporation. With amateur strongman, I’ve come to expect nothing and am still disappointed. For the training, I was tempted to just start where things were and then worry about moving them but I thought better of that with how cold it was. I’d probably cool off a good bit if I did one exercise in the garage and then had to teardown the setup to put it out on the patio. So I set things up outside. Not the coldest it has been for me ever with outside training but certainly the coldest in recent memory. I just never really felt warm even with layers on like I seem to do. Lower back on left side a little stiff and right knee a little stiff too. So starting the workout with the BTN presses with pauses into one arm band lat pulls again. Felt decent enough here. Overhead work after that. Log next week I’m told. I’m in no rush haha. Axle with no support stuff again, 60% for 8x2 with the same rest I’ve been doing. 2 second holds in the dip. 30lbs jumps up to the working weight. Kept warmups on the whole time. Knees were achy and inner thighs were feeling tense and tight. Been a while feeling those sensations. These felt fine enough. Right shoulder seems to feel more fatigue/tighter by the end of things. Not sure if just how my shoulders are now or if from how I crank the wrist wraps on and doing so for so many sets. No set really stood out as worst or best. These were just work. Log incline with the bands after that as has been the case. So this was a bit of a change. Warm-up how I wanted and then do 5lbs more than my top triple from last week for 5x1 EMOM style. Weight was feeling heavy at over 180lbs. Ugh. Looks like the speed is pretty good. Got to tell myself that it just feels slow with the bands and keep pushing. 40lbs off of that then for the AMRAP. Told to leave 2-3RIR. Minimum I was hoping for was 8 and beat that pretty easy. Hopefully this transfers over well to competition lifts. Incline log seemed to help build up a base for pressing the first cycle for that show with viking press. Barbell rows with the pauses using the bench for support were again next. Wasn’t looking forward to these. These had felt really tough last week and this wasn’t going to be much more fun. 5lbs more than last time for AMRAP with 1-2RIR and then take off 30lbs and match those reps for 3 sets. I kept hoping it was just 2 sets as opposed to 3. The holds on these rows (really any rowing motion) really saps me. Even when weight is taken off by a good bit. I think that is because unlike say pressing/squatting you can kind of rest at the bottom (not supposed to) but you don’t really have to actively do anything to stay there as gravity is helping. Rows you got to struggle to hold the position. So with how things had felt last time, I wasn’t expecting much here. Hoping to get 7 reps. Turns out I was only pretending to be sucky at these. But doing more reps meant I had to do a lot of reps with the downsets. 185lbs for 11 reps last week had been tough and now because of my decisions, I had to face the consequences and do 180x3x10. At this point in the workout, I finally started to feel warm haha. Dumbbell super set was next and last thing for the session. I thought things had been bumped up a bit last time and they had been but now they were bumped up again. So the plan as written was to do 25’s for both the laterals and rear delts for max reps (12 – 20 goal, 1-2RIR) and then do 20’s for 2x15 for both. Now I figured since I was in the garage, I could take the top off the warm-ups. I’d be warmer and I wouldn’t have mobility slightly hampered for these motions that have quite an exaggerated movement to them. I had made up my mind to do 1lbs heavier so that I was just putting weights on the 6lbs handles and not worrying about it. I tossed on 10’s but realized that I should adjust that. They’d make the dumbbells really stick out from my body, cutting down the ROM at the bottom. Problem with plateloaded vs solid. So used my 5’s. I expected to get 20 reps on the laterals but iffy on the rear delts. These are one of the exercises I got to wear the cuffs on with how they strain my elbow it appears. Rear delts were harder by the end of the set. Definitely feels like my shoulders act differently between the sides. Put stuff away and made dinner before stretching. It got a bit too late for icing my elbow and knee.
Comments: I got lazy with putting the stuff away after the last workout. That spilt over into not doing anything about it Wednesday (ended up barely getting my walk in after work) and then pretty much waiting until after work Thursday to do something about it. Maybe not laziness but more I guess distraction and trying to stay on target with work. I can be distracted easily when I don’t care and then be hyper-fixated on something I do. But that can almost be whimsical at times as there isn’t a rush to figure out which Danish philosopher said what. Maybe trying to distract to keep myself focused on other things but distract from the things I can’t control. Like whatever the hell is going on with Strongman Corporation. With amateur strongman, I’ve come to expect nothing and am still disappointed. For the training, I was tempted to just start where things were and then worry about moving them but I thought better of that with how cold it was. I’d probably cool off a good bit if I did one exercise in the garage and then had to teardown the setup to put it out on the patio. So I set things up outside. Not the coldest it has been for me ever with outside training but certainly the coldest in recent memory. I just never really felt warm even with layers on like I seem to do. Lower back on left side a little stiff and right knee a little stiff too. So starting the workout with the BTN presses with pauses into one arm band lat pulls again. Felt decent enough here. Overhead work after that. Log next week I’m told. I’m in no rush haha. Axle with no support stuff again, 60% for 8x2 with the same rest I’ve been doing. 2 second holds in the dip. 30lbs jumps up to the working weight. Kept warmups on the whole time. Knees were achy and inner thighs were feeling tense and tight. Been a while feeling those sensations. These felt fine enough. Right shoulder seems to feel more fatigue/tighter by the end of things. Not sure if just how my shoulders are now or if from how I crank the wrist wraps on and doing so for so many sets. No set really stood out as worst or best. These were just work. Log incline with the bands after that as has been the case. So this was a bit of a change. Warm-up how I wanted and then do 5lbs more than my top triple from last week for 5x1 EMOM style. Weight was feeling heavy at over 180lbs. Ugh. Looks like the speed is pretty good. Got to tell myself that it just feels slow with the bands and keep pushing. 40lbs off of that then for the AMRAP. Told to leave 2-3RIR. Minimum I was hoping for was 8 and beat that pretty easy. Hopefully this transfers over well to competition lifts. Incline log seemed to help build up a base for pressing the first cycle for that show with viking press. Barbell rows with the pauses using the bench for support were again next. Wasn’t looking forward to these. These had felt really tough last week and this wasn’t going to be much more fun. 5lbs more than last time for AMRAP with 1-2RIR and then take off 30lbs and match those reps for 3 sets. I kept hoping it was just 2 sets as opposed to 3. The holds on these rows (really any rowing motion) really saps me. Even when weight is taken off by a good bit. I think that is because unlike say pressing/squatting you can kind of rest at the bottom (not supposed to) but you don’t really have to actively do anything to stay there as gravity is helping. Rows you got to struggle to hold the position. So with how things had felt last time, I wasn’t expecting much here. Hoping to get 7 reps. Turns out I was only pretending to be sucky at these. But doing more reps meant I had to do a lot of reps with the downsets. 185lbs for 11 reps last week had been tough and now because of my decisions, I had to face the consequences and do 180x3x10. At this point in the workout, I finally started to feel warm haha. Dumbbell super set was next and last thing for the session. I thought things had been bumped up a bit last time and they had been but now they were bumped up again. So the plan as written was to do 25’s for both the laterals and rear delts for max reps (12 – 20 goal, 1-2RIR) and then do 20’s for 2x15 for both. Now I figured since I was in the garage, I could take the top off the warm-ups. I’d be warmer and I wouldn’t have mobility slightly hampered for these motions that have quite an exaggerated movement to them. I had made up my mind to do 1lbs heavier so that I was just putting weights on the 6lbs handles and not worrying about it. I tossed on 10’s but realized that I should adjust that. They’d make the dumbbells really stick out from my body, cutting down the ROM at the bottom. Problem with plateloaded vs solid. So used my 5’s. I expected to get 20 reps on the laterals but iffy on the rear delts. These are one of the exercises I got to wear the cuffs on with how they strain my elbow it appears. Rear delts were harder by the end of the set. Definitely feels like my shoulders act differently between the sides. Put stuff away and made dinner before stretching. It got a bit too late for icing my elbow and knee.
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