Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
12” Log Strict Presses (head through on last rep only)
87x3
112x3
139x3
164x3
191x3
216x3
Add 5 seconds hold and slow eccentric last rep
231x5
208x5
208x5
87x3
112x3
139x3
164x3
191x3
216x3
Add 5 seconds hold and slow eccentric last rep
231x5
208x5
208x5
Paused Pull-ups (2 seconds)
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
Close Grip Bench Presses w/ bands (+33lbs bottom/+57lbs top)
45x3
85x3
125x3
165x3
205x3
245x3
245x3
245x3
245x3
245x3
245x3
45x3
85x3
125x3
165x3
205x3
245x3
245x3
245x3
245x3
245x3
245x3
Chaos Band Push-ups (feet elevated 9”)
bwx4
bw+50x12
bw+50x12
bwx4
bw+50x12
bw+50x12
Seated Dumbbell Power Cleans
40’sx10
40’sx10
40’sx10
40’sx10
40’sx10
40’sx10
Single Arm Tate Extensions
40x15/15
40x15/15
40x15/15
40x15/15
40x15/15
40x15/15
Stretching
Comments: Off work for holiday. I made sure to get stuff done on Sunday and early. Due to the coming snow. And snow it did. So had to do some shoveling come Monday morning. It was really cold Sunday so I was kind of surprised that the snow was able to form. It warmed up Monday so that it kind of melted a bit so it was really heavy snow to move. Even though I wasn’t going anywhere, I needed to clear stuff so that I could lift on the patio. So clearing snow from there and the driveway (might as well do all of the walking places) and put down anti-ice stuff so that it didn’t refreeze. Schedule was a little off but I wanted to make sure I finished lifting while it was light out. Wasn’t too bad moving the rack outside. I did purchase a new one so that I can keep one outside that might be more stable. But not sure when that will arrive. The flimsy rack has lasted almost two years now. I wasn’t sure how the snow shoveling would affect training. I was already feeling sore in my obliques and QLs from training Saturday. Starting things off with band face pulls. Still 3x12. Log strict press next. But I was advised to do these a little different. It appears that for log I am to be doing more of an Olympic style lean back press. Get more pectorals and back involved. Built up things a good bit with all the incline work so trying to take advantage of that. Hence the lean back lockouts last week. Essentially, the plan for today’s workout with log was to work up in triples to a top set of 5 (1-2RIR) and then take 10% for 2x5. But I was to keep the log in front and not put my head through until the last rep. Idea being more time in that position and keep more stress on the shoulders. Something that has been done by weight classed strongman across the pond Shane Jerman and Tom Hibbert. If I think about it, this is also kind of how Jenkins used to train his log press though I think I saw him do this more with his push presses. I wasn’t sure how these would go. I was fully prepared to just go for 216lbs as my top set if things felt like that. But I felt pretty good and went for a bit more. For the actual working sets, I was to hold the log at lockout with head through and contracting for a 5ct. Looking at past videos for log strict press, this is 6lbs under my best 5rm (which I did as a triple followed by a double after 15 seconds rest) and 1lbs over my true 5rm. So this felt good. The down sets felt even better. So this was a good start to things. Pull-ups next. Same as last week with 5x4 and 2ct. I didn’t bother raising the rack up as again, kind of negligible with the bumper plates even. Still able to touch the ground with my legs bent. Less hassle setting things up. The change from last week was the reduction of the rest time. It was 75 second last week, now 60 seconds. I did a hang followed by some shrugging and retractions. With the lean back style pressing, I think this was needed to get things feeling ready. I didn’t feel any abdominal soreness on these and the first two sets felt really easy. But the shorter rest periods definitely caught up to me by the end as those last two sets felt pretty tough. From there, it was close grip bench with bands. For today, the plan was 245x6x3 with 60 seconds rest. Easy enough. Took 40lbs jumps in weight. I ran into an issue on the first set. I had set my timer on the bench post in the front so that I didn’t have to check my side pocket for time. This was a mistake as the darn thing rattled itself into the hollow of the post. Tried to recover it in the minute but it didn’t matter as whatever happened made it revert to default settings and no matter what I did, it kept going back. Luckily I have another timer. It had a good run and I liked it so ordered a new one during the workout haha. So it took about 3 minutes to get back on track. I was tempted to do another set so that I did 6x3 with minute rests but I figured that was stupid since it was still the work. These can be odd as sometimes the weight feels stupid easy and others it feels like it will cut right down through my hands into my forearms. Chaos band push-ups again. 2x12-15 with 2-3RIR. Since I had done 2x15 with 40lbs added to the backpack, I figured I’d go for 2x12 or so (depending on how things felt) with 50lbs. I figured that it was probably a good idea to do some reps with bodyweight just to get the aches out of the way. That first set these felt tough. I’m not sure if I maybe had a slightly wider grip or if I had the backpack up higher compared to previous weeks. The second set things felt slightly easier. Enough so that I noticed. Maybe something was slightly different or maybe I was more prepared for what was to come. I took a brief break at this point to eat a chicken breast with cheese. Trying to keep my meals up even though been up for less hours. I usually wait until I’m done to eat due to the stomach stuff but I figured the last two exercises wouldn’t stress things much. Last things for the session were involving the 40lbs dumbbells. Seated power cleans up first. Went right into the 40’s this week. Trying to keep elbows high and be aggressive. Last time I was kind of doing a shrug and then a heave. This week was trying to do them as one movement rather than two. The single arm Tate extensions followed same protocol. No need for 10lbs here. Since I don’t really have dumbbells to bridge the gap and keep the difficulty, I decided to try and make rests between sets shorter this time. Put everything away before stretching out.
Comments: Off work for holiday. I made sure to get stuff done on Sunday and early. Due to the coming snow. And snow it did. So had to do some shoveling come Monday morning. It was really cold Sunday so I was kind of surprised that the snow was able to form. It warmed up Monday so that it kind of melted a bit so it was really heavy snow to move. Even though I wasn’t going anywhere, I needed to clear stuff so that I could lift on the patio. So clearing snow from there and the driveway (might as well do all of the walking places) and put down anti-ice stuff so that it didn’t refreeze. Schedule was a little off but I wanted to make sure I finished lifting while it was light out. Wasn’t too bad moving the rack outside. I did purchase a new one so that I can keep one outside that might be more stable. But not sure when that will arrive. The flimsy rack has lasted almost two years now. I wasn’t sure how the snow shoveling would affect training. I was already feeling sore in my obliques and QLs from training Saturday. Starting things off with band face pulls. Still 3x12. Log strict press next. But I was advised to do these a little different. It appears that for log I am to be doing more of an Olympic style lean back press. Get more pectorals and back involved. Built up things a good bit with all the incline work so trying to take advantage of that. Hence the lean back lockouts last week. Essentially, the plan for today’s workout with log was to work up in triples to a top set of 5 (1-2RIR) and then take 10% for 2x5. But I was to keep the log in front and not put my head through until the last rep. Idea being more time in that position and keep more stress on the shoulders. Something that has been done by weight classed strongman across the pond Shane Jerman and Tom Hibbert. If I think about it, this is also kind of how Jenkins used to train his log press though I think I saw him do this more with his push presses. I wasn’t sure how these would go. I was fully prepared to just go for 216lbs as my top set if things felt like that. But I felt pretty good and went for a bit more. For the actual working sets, I was to hold the log at lockout with head through and contracting for a 5ct. Looking at past videos for log strict press, this is 6lbs under my best 5rm (which I did as a triple followed by a double after 15 seconds rest) and 1lbs over my true 5rm. So this felt good. The down sets felt even better. So this was a good start to things. Pull-ups next. Same as last week with 5x4 and 2ct. I didn’t bother raising the rack up as again, kind of negligible with the bumper plates even. Still able to touch the ground with my legs bent. Less hassle setting things up. The change from last week was the reduction of the rest time. It was 75 second last week, now 60 seconds. I did a hang followed by some shrugging and retractions. With the lean back style pressing, I think this was needed to get things feeling ready. I didn’t feel any abdominal soreness on these and the first two sets felt really easy. But the shorter rest periods definitely caught up to me by the end as those last two sets felt pretty tough. From there, it was close grip bench with bands. For today, the plan was 245x6x3 with 60 seconds rest. Easy enough. Took 40lbs jumps in weight. I ran into an issue on the first set. I had set my timer on the bench post in the front so that I didn’t have to check my side pocket for time. This was a mistake as the darn thing rattled itself into the hollow of the post. Tried to recover it in the minute but it didn’t matter as whatever happened made it revert to default settings and no matter what I did, it kept going back. Luckily I have another timer. It had a good run and I liked it so ordered a new one during the workout haha. So it took about 3 minutes to get back on track. I was tempted to do another set so that I did 6x3 with minute rests but I figured that was stupid since it was still the work. These can be odd as sometimes the weight feels stupid easy and others it feels like it will cut right down through my hands into my forearms. Chaos band push-ups again. 2x12-15 with 2-3RIR. Since I had done 2x15 with 40lbs added to the backpack, I figured I’d go for 2x12 or so (depending on how things felt) with 50lbs. I figured that it was probably a good idea to do some reps with bodyweight just to get the aches out of the way. That first set these felt tough. I’m not sure if I maybe had a slightly wider grip or if I had the backpack up higher compared to previous weeks. The second set things felt slightly easier. Enough so that I noticed. Maybe something was slightly different or maybe I was more prepared for what was to come. I took a brief break at this point to eat a chicken breast with cheese. Trying to keep my meals up even though been up for less hours. I usually wait until I’m done to eat due to the stomach stuff but I figured the last two exercises wouldn’t stress things much. Last things for the session were involving the 40lbs dumbbells. Seated power cleans up first. Went right into the 40’s this week. Trying to keep elbows high and be aggressive. Last time I was kind of doing a shrug and then a heave. This week was trying to do them as one movement rather than two. The single arm Tate extensions followed same protocol. No need for 10lbs here. Since I don’t really have dumbbells to bridge the gap and keep the difficulty, I decided to try and make rests between sets shorter this time. Put everything away before stretching out.
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