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 Clean and Push Presses (one clean)
97x2
117x2
137x2
157x2
177x2
197x2
217x2
217x2
217x2
217x2
217x2
217x2
217x4
97x2
117x2
137x2
157x2
177x2
197x2
217x2
217x2
217x2
217x2
217x2
217x2
217x4
12” Log Standing Pin Presses (lean back)
87x6
177x3
207x3
237x6
267x6
287x6
87x6
177x3
207x3
237x6
267x6
287x6
Chest Supported Barbell Rows (straps)
155x5
205x5
245x5
290x12 PR+15lbs
260x12
260x12
155x5
205x5
245x5
290x12 PR+15lbs
260x12
260x12
One Arm Half Kneeling Dumbbell Strict Presses
10x5/5
40x5/5
70x12/12
70x12/12
70x11/11
10x5/5
40x5/5
70x12/12
70x12/12
70x11/11
Band Face Pulls
sbx20
sbx20
sbx20
sbx20
sbx20
sbx20
Stretching
Comments Just felt worn out the day before. Had like no appetite and I blame that on the new flavor of protein powder I had got as an emergency hold over. Apparently, this brand has three types of chocolate and I only tolerate two of the three. Tasted fine enough but sat in my stomach. Akin to that one time back in 2018 when had to eat a breakfast sandwich at Hardee’s in Kentucky. Only ate two but those suckers just sat in my stomach all day. Didn’t go for a walk as I had a stuff to kind of sort out mentally and I felt deloading made more sense then going for a walk at night. Walking does seem to do me good most of the time as far as getting fresh air, clearing my head a little. I also had stuff to put away from Tuesday’s workout session still out. Just too busy during the day. Due to stupid things with work, essentially having to also be responsible for a bunch of other coworker’s stuff. What gets done gets done and what doesn’t won’t. Took some Dayquil as I had a bad headache. Also having tightness in my neck and jaw on the right side. Might be from the suit work. Or just how my body wants to be for the next two weeks or so. Had a little pep in the step with getting a different flavor of protein that tastes like melted ice cream and so far no issues. Also signed up for another competition beginning of June which is apparently one of the Regional shows. Some great events for me there. Quite a few changes for this workout and it would be some testing. BTN presses with pauses into one arm band lat pulls again. Easy stuff. Log after that. Clean and presses this week. 70%x6x2 and then AMRAP done EMOM style. One clean each set. I usually will wear grip shirt under my shirt (especially when it gets brutally hot outside) but I know that the promoter for this contest hates them so just going to try and keep shirts with large decals. I was not sure how these would go. Well however they went, they weren’t how I was expecting them. Been over a year since I’ve cleaned a log other than putting the empty log on and off the rack in training. Knees were really stiff. I figured 20lbs jumps would give me enough opportunities to get used to the lap and to apply equipment. Nothing new (like elbow cuffs, knee or elbow sleeves). Need to see how things feel. The positives are that the cleans feel easy and fine once warmed up. And the weight doesn’t feel like it is crushing me in the rack position at this point. But that was about it. Balance seemed like crap. Dancing around to be stable. Lower body drive seemed off. It was strange. Kind of frustrating to be honest here and annoyed I was struggling this much. AMRAP set I was advised to stop when I felt it was slowing down (2-3RIR). I might be hard on myself but this felt like garbage. Second rep I kind of did a rebound press which was not what I was supposed to do. Fourth felt like I got no leg drive and was strict pressing it so I stopped there. It is something but I got 70lbs more to go on this. Ugh. I have to realize though that this a different way to train log. It has only been about a year since I’ve done this kind of training and differentiating between rebound and no rebound reps on certain exercises. This will be the first time since 2015 that I’m training for log that isn’t a max or above my lifetime best 1rm in training so it will be a different experience. Log continued after that. No incline press this week. Trying to get things more event specific, at least for this week. I was told to setup the log just above my head standing and to do 3x6 of increasing weight with a lean back. Problem here is that I’m so damn tall and my rack isn’t. I said I’d do my best but might have to go seated for these and even that would be a struggle. But I really wanted to make this work. It was fairly time consuming as I built this tower of Babel out of stuff I had around. I think I got to where I needed just barely. Close enough. I took a fairly big jump after testing the empty log from there. This is definitely going to be one of those lifts where one day you move a lot and others 5lbs more won’t even come off the pins. Hopefully I make this go smoother next time knowing how much stuff I need to use to elevate things this much and knowing what I can hit here. I wanted to move contest weight or slightly more on these as the top set, even though this wasn’t to be a max effort. These could definitely be helpful for me with how I’m doing these with the log in front and lean back style. Lot of stress on the core and shoulders with triceps. Sometimes things that take a long time to setup take very little to tear down. Not exactly with this situation. I needed things back on ground level for rows. Chest supported barbell rows up next. This week 5lbs more than the two working sets and aim for AMRAP and then take off 30lbs for two sets of matching reps. These just seemed to feel better this time around. They’ve felt hard the past few workouts. Not this time. Felt powerful. Maybe it was the Megadeath playing haha. I was kind of surprised I got 12 reps on these. Down sets weren’t that bad. Change in the last bit of the session. Pressing and face pulls still but not a superset and a change in the pressing. So this one was one arm variation of pressing with dumbbell. Half kneeling so a lot of core stability needed. Wasn’t sure how these would go or which side would be the “lagging” one at the start. I felt these in the shoulders obviously but the strain in the obliques and the little deep tissue muscles of the sides up and down the spine and rib cage was what I needed. I tend to get little twinges in this area on overhead sets when I’ve reached my limit or fatigued. Definitely room to progress on these too. Band face pulls for three sets of 15-20 reps. Since not paired with another exercise, I figured I could try and push these with the strong band again and see if I can control things better. I think I did. Put stuff away and ate roast before stretching and icing my knees and right elbow before bed.
Comments Just felt worn out the day before. Had like no appetite and I blame that on the new flavor of protein powder I had got as an emergency hold over. Apparently, this brand has three types of chocolate and I only tolerate two of the three. Tasted fine enough but sat in my stomach. Akin to that one time back in 2018 when had to eat a breakfast sandwich at Hardee’s in Kentucky. Only ate two but those suckers just sat in my stomach all day. Didn’t go for a walk as I had a stuff to kind of sort out mentally and I felt deloading made more sense then going for a walk at night. Walking does seem to do me good most of the time as far as getting fresh air, clearing my head a little. I also had stuff to put away from Tuesday’s workout session still out. Just too busy during the day. Due to stupid things with work, essentially having to also be responsible for a bunch of other coworker’s stuff. What gets done gets done and what doesn’t won’t. Took some Dayquil as I had a bad headache. Also having tightness in my neck and jaw on the right side. Might be from the suit work. Or just how my body wants to be for the next two weeks or so. Had a little pep in the step with getting a different flavor of protein that tastes like melted ice cream and so far no issues. Also signed up for another competition beginning of June which is apparently one of the Regional shows. Some great events for me there. Quite a few changes for this workout and it would be some testing. BTN presses with pauses into one arm band lat pulls again. Easy stuff. Log after that. Clean and presses this week. 70%x6x2 and then AMRAP done EMOM style. One clean each set. I usually will wear grip shirt under my shirt (especially when it gets brutally hot outside) but I know that the promoter for this contest hates them so just going to try and keep shirts with large decals. I was not sure how these would go. Well however they went, they weren’t how I was expecting them. Been over a year since I’ve cleaned a log other than putting the empty log on and off the rack in training. Knees were really stiff. I figured 20lbs jumps would give me enough opportunities to get used to the lap and to apply equipment. Nothing new (like elbow cuffs, knee or elbow sleeves). Need to see how things feel. The positives are that the cleans feel easy and fine once warmed up. And the weight doesn’t feel like it is crushing me in the rack position at this point. But that was about it. Balance seemed like crap. Dancing around to be stable. Lower body drive seemed off. It was strange. Kind of frustrating to be honest here and annoyed I was struggling this much. AMRAP set I was advised to stop when I felt it was slowing down (2-3RIR). I might be hard on myself but this felt like garbage. Second rep I kind of did a rebound press which was not what I was supposed to do. Fourth felt like I got no leg drive and was strict pressing it so I stopped there. It is something but I got 70lbs more to go on this. Ugh. I have to realize though that this a different way to train log. It has only been about a year since I’ve done this kind of training and differentiating between rebound and no rebound reps on certain exercises. This will be the first time since 2015 that I’m training for log that isn’t a max or above my lifetime best 1rm in training so it will be a different experience. Log continued after that. No incline press this week. Trying to get things more event specific, at least for this week. I was told to setup the log just above my head standing and to do 3x6 of increasing weight with a lean back. Problem here is that I’m so damn tall and my rack isn’t. I said I’d do my best but might have to go seated for these and even that would be a struggle. But I really wanted to make this work. It was fairly time consuming as I built this tower of Babel out of stuff I had around. I think I got to where I needed just barely. Close enough. I took a fairly big jump after testing the empty log from there. This is definitely going to be one of those lifts where one day you move a lot and others 5lbs more won’t even come off the pins. Hopefully I make this go smoother next time knowing how much stuff I need to use to elevate things this much and knowing what I can hit here. I wanted to move contest weight or slightly more on these as the top set, even though this wasn’t to be a max effort. These could definitely be helpful for me with how I’m doing these with the log in front and lean back style. Lot of stress on the core and shoulders with triceps. Sometimes things that take a long time to setup take very little to tear down. Not exactly with this situation. I needed things back on ground level for rows. Chest supported barbell rows up next. This week 5lbs more than the two working sets and aim for AMRAP and then take off 30lbs for two sets of matching reps. These just seemed to feel better this time around. They’ve felt hard the past few workouts. Not this time. Felt powerful. Maybe it was the Megadeath playing haha. I was kind of surprised I got 12 reps on these. Down sets weren’t that bad. Change in the last bit of the session. Pressing and face pulls still but not a superset and a change in the pressing. So this one was one arm variation of pressing with dumbbell. Half kneeling so a lot of core stability needed. Wasn’t sure how these would go or which side would be the “lagging” one at the start. I felt these in the shoulders obviously but the strain in the obliques and the little deep tissue muscles of the sides up and down the spine and rib cage was what I needed. I tend to get little twinges in this area on overhead sets when I’ve reached my limit or fatigued. Definitely room to progress on these too. Band face pulls for three sets of 15-20 reps. Since not paired with another exercise, I figured I could try and push these with the strong band again and see if I can control things better. I think I did. Put stuff away and ate roast before stretching and icing my knees and right elbow before bed.
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