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
Paused 12” Log Clean and Push Presses (one clean, 2 seconds in rack)
87x2
112x2
139x2
164x2
191x2
211x2
232x2
232x2
232x2
232x2
232x2
232x2
87x2
112x2
139x2
164x2
191x2
211x2
232x2
232x2
232x2
232x2
232x2
232x2
12” Log Standing Pin Presses (lean back)
177x5
229x5
281x5
281x5
321x10
177x5
229x5
281x5
281x5
321x10
Chest Supported Barbell Rows (straps)
155x10
205x8
245x6
295x8
295x8
295x8
155x10
205x8
245x6
295x8
295x8
295x8
One Arm Half Kneeling Dumbbell Strict Presses
40x5/5
70x3/3
86x10/10
73x10/10
73x10/10
40x5/5
70x3/3
86x10/10
73x10/10
73x10/10
Band Face Pulls
sbx20
sbx20
sbx20
sbx20
sbx20
sbx20
Stretching
Comments Will be happy when this work week is done. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage. Granted I would be needing stuff for outside, I figured it was easier to have things setup for both places. This is easy stuff anyways at the start. Log after that. Clean and presses this week again. 75%x6x2 and no AMRAP this time. I was advised to do these with 2 second holds in the rack position before pressing each rep. One clean each set. Not quite EMOM but close as far as scheduled rest periods. Log wasn’t feeling as great as it did last week. I think that is understandable in that last week had been only pulls up to 425lbs and rdls with a lot less band tension than this week. Suit work is rough. I can use a lot of weight but body still feels it. Right lat was feeling tight (not painful or anything, just a little stiff and fatigued) so I was a little more careful I guess with the pick to initiate the log. My right knee wasn’t too thrilled with things either. I did try some mobility stuff to get used to the deep lap position but not really. Not yet sure if I want to mess with the knee and elbow sleeves on these for the “lighter” weeks. 15lbs more than last time essentially and felt a lot less wobbling going on. Still noticing some fatigue over the sets with the cleans in the upper body and lower body but it didn’t feel as bad as it was two weeks prior. Had a lot less foot movement compared to last time I did these doubles. Fifth double I messed up my breathing a little and didn’t get the best lower body drive on that second rep. Felt it a bit more in the obliques and such from not using the hips as much. I’m starting to get comfortable again with things. Log continued after that. Rack work. With last time, this had been a very precarious setup to do these log pin presses over my head. A lot time and effort and definitely not up to code. It had been one of the main reasons I decided to get a new power rack that was sturdier so that I could do partials again without worrying about being crushed. Also so I didn’t have to keep moving the rack inside and such with the constant weather issues. So the plan for the session here was to do 2x5 with 10lbs less than the “soft” 6rm I did two weeks ago and then do an AMRAP. Now I think it was figured that I’d improve on these a good bit as the AMRAP indicated that if it felt like I could do 10 reps or more, I should increase the weight to get it into the 5-8 range. So 277lbs for 2x5 and then maybe max. My new rack I can just set the log on top of it. Last time, the plan had been to have it so it was just above my head. I couldn’t get it that way and had to settle for it being just above my forehead. I could do it just above my head on the rack. But it felt too easy and too short a ROM. I’m leaning back on these so it isn’t quite there like standing up. Like these felt really easy working up that I just went with my odd weight 25’s so I was actually doing 281lbs instead for those “working sets”. After the first set, I went in the garage and got the little over 3” high wooden platform and put that in the rack. This got it to the height is was last time. Added a bit more difficulty but not a lot more. With partials, sometimes the first session with them is really tough and then you get used to it and blow the previous session away. Others it easy but wears you out and it is tough to go above that next time. And other times it is just difficult all the time, every time. I took a big gamble and added 40lbs to the weight. I was not expecting getting over 6 reps and end up getting 10 reps with some in the tank. These felt good to me as far as working the positioning, balance and the chest, shoulders and triceps for a big log press. Chest supported barbell rows up next. Back into the garage for these. Plan being 295lbs for 3x8. A technical PR as I’ve done 290x12 and 315x6 and nothing in-between at this point. Right lat was tight and so was the right biceps so I decided to do a few more reps to warm up and I was a bit more cautious with things on the those working sets. Things finally seemed to feel comfortable and I got into a groove by the last set, the one I was to check in with how the RIR felt. Like 3-5RIR. Oh well haha. Some times that sets are all hard, sometimes they get easier. More often then not the one that matters gets a boost. Single arm kneeling dumbbell presses next. So rather than doing max rep sets with set weight, I was to work up to a top set of 8-10 with 1RIR. I have fixed dumbbells but I figured that I’d probably need to use the plateloaded dumbbell to get the right range. I felt that 80lbs would be too light and 95lbs would be too much. So all 10’s on a 6lbs dumbbell handle and that seemed to work out perfectly with getting 10 reps (easier on the right side). Then take 15% off for 2x10. Definitely feeling fatigue over the sets and reps. Not just the shoulders but in the obliques and deep back muscles. But nothing like that very first week of these. Last thing for the session was band face pulls. 3x15-20. Always going the higher reps on these. Strong band still. Continue to work that tension. Keeping eye on the right biceps since it was tight on rows. I realized at this point that I wasn’t noticing the upper back thing that was bugging me since last week. So that went away like I thought it would. Finished up the workout and put stuff away while cooking dinner. Stretched and iced my knees before bed.
Comments Will be happy when this work week is done. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage. Granted I would be needing stuff for outside, I figured it was easier to have things setup for both places. This is easy stuff anyways at the start. Log after that. Clean and presses this week again. 75%x6x2 and no AMRAP this time. I was advised to do these with 2 second holds in the rack position before pressing each rep. One clean each set. Not quite EMOM but close as far as scheduled rest periods. Log wasn’t feeling as great as it did last week. I think that is understandable in that last week had been only pulls up to 425lbs and rdls with a lot less band tension than this week. Suit work is rough. I can use a lot of weight but body still feels it. Right lat was feeling tight (not painful or anything, just a little stiff and fatigued) so I was a little more careful I guess with the pick to initiate the log. My right knee wasn’t too thrilled with things either. I did try some mobility stuff to get used to the deep lap position but not really. Not yet sure if I want to mess with the knee and elbow sleeves on these for the “lighter” weeks. 15lbs more than last time essentially and felt a lot less wobbling going on. Still noticing some fatigue over the sets with the cleans in the upper body and lower body but it didn’t feel as bad as it was two weeks prior. Had a lot less foot movement compared to last time I did these doubles. Fifth double I messed up my breathing a little and didn’t get the best lower body drive on that second rep. Felt it a bit more in the obliques and such from not using the hips as much. I’m starting to get comfortable again with things. Log continued after that. Rack work. With last time, this had been a very precarious setup to do these log pin presses over my head. A lot time and effort and definitely not up to code. It had been one of the main reasons I decided to get a new power rack that was sturdier so that I could do partials again without worrying about being crushed. Also so I didn’t have to keep moving the rack inside and such with the constant weather issues. So the plan for the session here was to do 2x5 with 10lbs less than the “soft” 6rm I did two weeks ago and then do an AMRAP. Now I think it was figured that I’d improve on these a good bit as the AMRAP indicated that if it felt like I could do 10 reps or more, I should increase the weight to get it into the 5-8 range. So 277lbs for 2x5 and then maybe max. My new rack I can just set the log on top of it. Last time, the plan had been to have it so it was just above my head. I couldn’t get it that way and had to settle for it being just above my forehead. I could do it just above my head on the rack. But it felt too easy and too short a ROM. I’m leaning back on these so it isn’t quite there like standing up. Like these felt really easy working up that I just went with my odd weight 25’s so I was actually doing 281lbs instead for those “working sets”. After the first set, I went in the garage and got the little over 3” high wooden platform and put that in the rack. This got it to the height is was last time. Added a bit more difficulty but not a lot more. With partials, sometimes the first session with them is really tough and then you get used to it and blow the previous session away. Others it easy but wears you out and it is tough to go above that next time. And other times it is just difficult all the time, every time. I took a big gamble and added 40lbs to the weight. I was not expecting getting over 6 reps and end up getting 10 reps with some in the tank. These felt good to me as far as working the positioning, balance and the chest, shoulders and triceps for a big log press. Chest supported barbell rows up next. Back into the garage for these. Plan being 295lbs for 3x8. A technical PR as I’ve done 290x12 and 315x6 and nothing in-between at this point. Right lat was tight and so was the right biceps so I decided to do a few more reps to warm up and I was a bit more cautious with things on the those working sets. Things finally seemed to feel comfortable and I got into a groove by the last set, the one I was to check in with how the RIR felt. Like 3-5RIR. Oh well haha. Some times that sets are all hard, sometimes they get easier. More often then not the one that matters gets a boost. Single arm kneeling dumbbell presses next. So rather than doing max rep sets with set weight, I was to work up to a top set of 8-10 with 1RIR. I have fixed dumbbells but I figured that I’d probably need to use the plateloaded dumbbell to get the right range. I felt that 80lbs would be too light and 95lbs would be too much. So all 10’s on a 6lbs dumbbell handle and that seemed to work out perfectly with getting 10 reps (easier on the right side). Then take 15% off for 2x10. Definitely feeling fatigue over the sets and reps. Not just the shoulders but in the obliques and deep back muscles. But nothing like that very first week of these. Last thing for the session was band face pulls. 3x15-20. Always going the higher reps on these. Strong band still. Continue to work that tension. Keeping eye on the right biceps since it was tight on rows. I realized at this point that I wasn’t noticing the upper back thing that was bugging me since last week. So that went away like I thought it would. Finished up the workout and put stuff away while cooking dinner. Stretched and iced my knees before bed.
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