Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
12” Log Strict Presses
100x3
130x3
160x3
190x3
220x3
220x3
220x3
220x3
220x3
220x3
100x3
130x3
160x3
190x3
220x3
220x3
220x3
220x3
220x3
220x3
Paused Pull-ups (2 seconds)
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
Close Grip Bench Presses w/ bands
No Bands
45x3
Add Bands (+33lbs bottom/+57lbs top)
45x3
95x3
135x3
185x3
225x3
275x3
275x3
275x3
245x9
No Bands
45x3
Add Bands (+33lbs bottom/+57lbs top)
45x3
95x3
135x3
185x3
225x3
275x3
275x3
275x3
245x9
Chaos Band Push-ups (feet elevated 9”)
bw+40x15
bw+40x15
bw+40x15
bw+40x15
Seated Dumbbell Power Cleans
10’sx3
40’sx10
40’sx10
40’sx10
10’sx3
40’sx10
40’sx10
40’sx10
Single Arm Tate Extensions
10x8/8
40x15/15
40x15/15
40x15/15
10x8/8
40x15/15
40x15/15
40x15/15
Stretching
Comments: Just another day. Right shoulder was a little sore from getting a shot but it wasn’t that bad. I knew that it wasn’t going to keep me from doing anything planned for today. Cold seems to be here to stay. Starting things off with band face pulls. Still 3x12. Ok. Log strict press next. Plan being work up in triples to 220lbs and then do 6x3 EOMOM style. Using the lower rack height so that hopefully don’t have things feel so awkward and hitting the safeties. I never really felt “powerful” on these today but I also didn’t feel like I couldn’t do the sets and could keep on going with the set rest periods. Still playing around with what is best I guess to initiate the press on the first rep. I couldn’t tell if I used my wrist wraps last week or not and didn’t for the first two to three sets. I checked the raw video from last week and I did wear them so I put them on. Not sure if they really made any difference. Not as noticeable to say barbell or axle with the wrist pressure. But I’ll be wearing them at contest so better get used to it. So maybe it was partly sore shoulder and maybe it was just being really cold that these felt lackluster. Like, I wouldn’t been able to put up a big rep set this week if it was required of me. Oh well. Some days it is just put in the reps and work. Pull-ups next. Last week had been testing and I had gotten 4x5 essentially with 1-2ct holds. This week it was to be 5x4 and 2ct. So more sets but same reps. And to do them with less rest (not that I took a ton of rest last week between sets). Aim being 60-75 seconds rest here. So I set timer for every 90 seconds and that came out to about 75 seconds rest between the sets. Setup was a bit quicker this week as I knew what I was doing. Last time I had been trying to get higher so I could use the rings but that didn’t work. Just used the rubber bumper plates rather than try and get the wood planks as well. Negligible difference. I did some hanging and shoulder/scrap elevations/retractions in the hang position to get things feeling somewhat ready for the pull-ups. I think that helped. My abs seem to strain on these and I think that is more from moving my body rather than moving an object and having to keep everything tight. Not bad, just noticing. From there, it was close grip bench with bands. Again, had easier time with setting things up knowing what to expect. Today the plan was to work up to 275lbs for 3x3 and then take off 30lbs for AMRAP with 2RIR. I figured I’d do triples doing quarter-plate jumps. 275lbs felt damn heavy unracking that first rep but I didn’t let that get to me. Reps moved well enough besides that initial feeling of weight. Second set was a bit tougher feeling. Those last few inches of lockout are hard. Third set was pretty good. Had 10 pop in my head for the AMRAP but I figured that was probably too much with how these were feeling and 8 was more reasonable top end. Guess I decided to split the difference here haha. First few reps were rapid fire and then had to regain control to get the other reps. Chaos band push-ups again. 2x12-15 with 2-3RIR. Decided I’d aim for 15 reps both sets and do 40lbs again. These are kind of odd in that they feel tough but I can keep going but it is hard to know when I’m getting close to the limit with the lockouts and triceps. I did end up taking a bit longer rest between the sets then I had planned. I had tried to rest with the backpack on but I could feel that wasn’t working and took it off and then rested. So that stuff was about the usual. The rest of the workout had a change. It has been the same for several weeks as far as exercise selection and these were two new one for me. So the first new one was seated dumbbell power cleans. 3x10 at RPE 7. I’ve seen these before and I think I’ve tried in the past but didn’t care for them. 10lbs felt way too light. The question was whether I could do 40lbs or if I needed to use my dumbbell handles to make weights. I took the risk of the solid dumbbells. I think I did these right. These are exhausting and I’m certainly not fast. One of the things I noticed while doing them was that the point where I rotate to get the elbows under the dumbbell at the top reminded me of the sensation I feel when I go to pop and axle from my midsection to the shoulders. So these might be a good one to keep in the future as far as offseason work towards that if I have that event in a show coming up. After those, it was triceps. I’ve done Tate presses before. Regular, incline and overhead. But this was to be one arm across body. Again, using the 10lbs to feel things out. Really didn’t want to use the dumbbell handles as those are really long compared to these solid dumbbells. Plan was 3x15 3RIR. I think that worked out for me. A little awkward and again, hopefully did these right. Put stuff away and ate a big dinner before stretching. Iced knees and elbows before bed.
Comments: Just another day. Right shoulder was a little sore from getting a shot but it wasn’t that bad. I knew that it wasn’t going to keep me from doing anything planned for today. Cold seems to be here to stay. Starting things off with band face pulls. Still 3x12. Ok. Log strict press next. Plan being work up in triples to 220lbs and then do 6x3 EOMOM style. Using the lower rack height so that hopefully don’t have things feel so awkward and hitting the safeties. I never really felt “powerful” on these today but I also didn’t feel like I couldn’t do the sets and could keep on going with the set rest periods. Still playing around with what is best I guess to initiate the press on the first rep. I couldn’t tell if I used my wrist wraps last week or not and didn’t for the first two to three sets. I checked the raw video from last week and I did wear them so I put them on. Not sure if they really made any difference. Not as noticeable to say barbell or axle with the wrist pressure. But I’ll be wearing them at contest so better get used to it. So maybe it was partly sore shoulder and maybe it was just being really cold that these felt lackluster. Like, I wouldn’t been able to put up a big rep set this week if it was required of me. Oh well. Some days it is just put in the reps and work. Pull-ups next. Last week had been testing and I had gotten 4x5 essentially with 1-2ct holds. This week it was to be 5x4 and 2ct. So more sets but same reps. And to do them with less rest (not that I took a ton of rest last week between sets). Aim being 60-75 seconds rest here. So I set timer for every 90 seconds and that came out to about 75 seconds rest between the sets. Setup was a bit quicker this week as I knew what I was doing. Last time I had been trying to get higher so I could use the rings but that didn’t work. Just used the rubber bumper plates rather than try and get the wood planks as well. Negligible difference. I did some hanging and shoulder/scrap elevations/retractions in the hang position to get things feeling somewhat ready for the pull-ups. I think that helped. My abs seem to strain on these and I think that is more from moving my body rather than moving an object and having to keep everything tight. Not bad, just noticing. From there, it was close grip bench with bands. Again, had easier time with setting things up knowing what to expect. Today the plan was to work up to 275lbs for 3x3 and then take off 30lbs for AMRAP with 2RIR. I figured I’d do triples doing quarter-plate jumps. 275lbs felt damn heavy unracking that first rep but I didn’t let that get to me. Reps moved well enough besides that initial feeling of weight. Second set was a bit tougher feeling. Those last few inches of lockout are hard. Third set was pretty good. Had 10 pop in my head for the AMRAP but I figured that was probably too much with how these were feeling and 8 was more reasonable top end. Guess I decided to split the difference here haha. First few reps were rapid fire and then had to regain control to get the other reps. Chaos band push-ups again. 2x12-15 with 2-3RIR. Decided I’d aim for 15 reps both sets and do 40lbs again. These are kind of odd in that they feel tough but I can keep going but it is hard to know when I’m getting close to the limit with the lockouts and triceps. I did end up taking a bit longer rest between the sets then I had planned. I had tried to rest with the backpack on but I could feel that wasn’t working and took it off and then rested. So that stuff was about the usual. The rest of the workout had a change. It has been the same for several weeks as far as exercise selection and these were two new one for me. So the first new one was seated dumbbell power cleans. 3x10 at RPE 7. I’ve seen these before and I think I’ve tried in the past but didn’t care for them. 10lbs felt way too light. The question was whether I could do 40lbs or if I needed to use my dumbbell handles to make weights. I took the risk of the solid dumbbells. I think I did these right. These are exhausting and I’m certainly not fast. One of the things I noticed while doing them was that the point where I rotate to get the elbows under the dumbbell at the top reminded me of the sensation I feel when I go to pop and axle from my midsection to the shoulders. So these might be a good one to keep in the future as far as offseason work towards that if I have that event in a show coming up. After those, it was triceps. I’ve done Tate presses before. Regular, incline and overhead. But this was to be one arm across body. Again, using the 10lbs to feel things out. Really didn’t want to use the dumbbell handles as those are really long compared to these solid dumbbells. Plan was 3x15 3RIR. I think that worked out for me. A little awkward and again, hopefully did these right. Put stuff away and ate a big dinner before stretching. Iced knees and elbows before bed.
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