Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
12” Log Strict Presses
95x3
125x3
155x3
185x3
215x3
215x3
215x3
215x3
215x7
95x3
125x3
155x3
185x3
215x3
215x3
215x3
215x3
215x7
Paused Pull-ups (2 seconds)
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
Close Grip Bench Presses w/ bands
No Bands
45x3
Add Bands (+33lbs bottom/+57lbs top)
45x3
85x3
115x3
155x3
185x3
225x3
265x5
245x5
245x5
245x5
No Bands
45x3
Add Bands (+33lbs bottom/+57lbs top)
45x3
85x3
115x3
155x3
185x3
225x3
265x5
245x5
245x5
245x5
Chaos Band Push-ups (feet elevated 9”)
bw+40x12
bw+40x12
bw+40x12
bw+40x12
bw+40x12
bw+40x12
Dumbbell Y Raises (high incline)
16’sx10
26’sx15
26’sx15
16’sx10
26’sx15
26’sx15
Single Arm Band Triceps Extensions
lb+µbx20/20
lb+µbx20/20
lb+µbx20/20
lb+µbx20/20
Stretching
Comments: Aches and pains seem to be less. Continuing with my recovery protocols, even when things feel find. Work getting stressful again. And it is now really getting cold now. Below freezing most of the time. I’ve trained in this before. But there never seems to be a gradual breaking in period of it. Quite a few changes for this workout from previous weeks. Starting things off with band face pulls with 3x12 which was the same. Indicated as warm-up so treating it as such. Strict press was still a thing but this week with log as opposed to barbell. Work up in triples to 215lbs and then do 4x3 EOMOM style. A fifth set was to be done AMRAP. I was hoping that I’d feel powerful on these today. So so really. I had back and forth balance issues on some reps. I need to adjust things a little next time so that I don’t feel “awkward” or “confined”. Goal with the AMRAP was 1-2RIR. First rep felt garbage but felt good. I was going to stop at 6 after the 5th rep felt tough but that rep felt the easiest so I went for another and I misgrooved that rep so that was slow. So definitely closer to 1RIR here. Might have pushed it. It is hard to gauge things on what I’ve done since 2016 and in the past as in the past I’d tend to be more “loose” with what was a “strict” press and I’d often rerack or have to take a breather to go again on my heavier stuff so can’t really say those were true rep set PRs really. But this was decent stuff. Pull-ups next. These were there for like a week or two before I fractured my elbow during the last cycle. The plan here was to do them neutral grip with 1-2ct holds for four sets of 1-2RIR. Give the feet elevated stuff a break since been doing that for many months at this point. I did attempt neutral grip but I don’t have enough clearance even with my legs tucked to do that with my setup and using the rings. So thumbless grip it was. I did elevate my rack 5” to get more clearance here. Little leery as there was some biceps tension last time I did these and it had been many years since I did them with most training being lat pulldowns. These were tough but not as bad as I thought they’d be with the holds. I do need to figure out something to have it feel less jarring to go right into these at my bodyweight. Have to do these controlled to keep setup stable. My brachialis were sore from Saturday session and I could feel it on the log pressing so it was ultra fun on these haha. Close grip bench was up next. But with bands this time. It took a little bit of time to get the rack back to normal after elevating it for pull-ups. Then had to track down my luggage scale to test band setup. I figured micro bands doubled would be right considering that minis were like 85lbs a pair. I was to do these with 10-15% added in bands. Estimated 370lbs 1RM. Now with them being doubled, the band tension was consistent compared to the other setups I’ve done that tend to have a large drop off. Little under 10% on the chest and a little over 15% at lockout. So working that the whole time. Other than the right brachialis feeling tense, these felt pretty good. Work up in triples to a top set of 5 and then take a little off for 3x5. Feel like I’m getting pretty good with getting to the right difficulty range on most exercises. Went with the least amount of weight to drop off as I figured these would feel pretty speedy still for the down sets. Chaos band push-ups again. 3x10-12 with 2-3RIR. I was initially going to do 35lbs added in the backpack for these and do 3x12 but I decided to just do 40lbs because. I was having some slippage with the feet. Kind of surprised about that considering last time I did them I had less and it was raining haha. These definitely got tougher as I went but I still feel I kept to the parameters. Since I had less issues with weather and figuring out what I was doing, I had shorter rests compared to last week too. High incline dumbbell Y raises again. 2x15 this week. Seeing as how last week doing a warm-up set did a world of good, I decided to do that again. I decided to be bold and push these a bit. Go up 5lbs each side as opposed to smaller jumps. I felt it was too easy last time after the accumulation set. These were hard. Just feel the heat radiating off my back and shoulders on these. So might just need to stick here for a spell. But it is a new level on these. This is about 20lbs more per hand then what I was doing with these (on a variation) at the beginning. Last thing for the night being triceps with bands. It had been decently tough last time but I felt I could go a little harder still. Added micro to the light band. About at my limit here on the second set with getting the reps. But no rest pausing to get all the reps so that is something. Becoming enough band tension that I have to be careful it doesn’t lift my feet up sometimes haha. Put stuff away and ate pot roast but that wasn’t enough so I also ordered some late night chicken curry before stretching. Iced knees and right elbow before bed.
Comments: Aches and pains seem to be less. Continuing with my recovery protocols, even when things feel find. Work getting stressful again. And it is now really getting cold now. Below freezing most of the time. I’ve trained in this before. But there never seems to be a gradual breaking in period of it. Quite a few changes for this workout from previous weeks. Starting things off with band face pulls with 3x12 which was the same. Indicated as warm-up so treating it as such. Strict press was still a thing but this week with log as opposed to barbell. Work up in triples to 215lbs and then do 4x3 EOMOM style. A fifth set was to be done AMRAP. I was hoping that I’d feel powerful on these today. So so really. I had back and forth balance issues on some reps. I need to adjust things a little next time so that I don’t feel “awkward” or “confined”. Goal with the AMRAP was 1-2RIR. First rep felt garbage but felt good. I was going to stop at 6 after the 5th rep felt tough but that rep felt the easiest so I went for another and I misgrooved that rep so that was slow. So definitely closer to 1RIR here. Might have pushed it. It is hard to gauge things on what I’ve done since 2016 and in the past as in the past I’d tend to be more “loose” with what was a “strict” press and I’d often rerack or have to take a breather to go again on my heavier stuff so can’t really say those were true rep set PRs really. But this was decent stuff. Pull-ups next. These were there for like a week or two before I fractured my elbow during the last cycle. The plan here was to do them neutral grip with 1-2ct holds for four sets of 1-2RIR. Give the feet elevated stuff a break since been doing that for many months at this point. I did attempt neutral grip but I don’t have enough clearance even with my legs tucked to do that with my setup and using the rings. So thumbless grip it was. I did elevate my rack 5” to get more clearance here. Little leery as there was some biceps tension last time I did these and it had been many years since I did them with most training being lat pulldowns. These were tough but not as bad as I thought they’d be with the holds. I do need to figure out something to have it feel less jarring to go right into these at my bodyweight. Have to do these controlled to keep setup stable. My brachialis were sore from Saturday session and I could feel it on the log pressing so it was ultra fun on these haha. Close grip bench was up next. But with bands this time. It took a little bit of time to get the rack back to normal after elevating it for pull-ups. Then had to track down my luggage scale to test band setup. I figured micro bands doubled would be right considering that minis were like 85lbs a pair. I was to do these with 10-15% added in bands. Estimated 370lbs 1RM. Now with them being doubled, the band tension was consistent compared to the other setups I’ve done that tend to have a large drop off. Little under 10% on the chest and a little over 15% at lockout. So working that the whole time. Other than the right brachialis feeling tense, these felt pretty good. Work up in triples to a top set of 5 and then take a little off for 3x5. Feel like I’m getting pretty good with getting to the right difficulty range on most exercises. Went with the least amount of weight to drop off as I figured these would feel pretty speedy still for the down sets. Chaos band push-ups again. 3x10-12 with 2-3RIR. I was initially going to do 35lbs added in the backpack for these and do 3x12 but I decided to just do 40lbs because. I was having some slippage with the feet. Kind of surprised about that considering last time I did them I had less and it was raining haha. These definitely got tougher as I went but I still feel I kept to the parameters. Since I had less issues with weather and figuring out what I was doing, I had shorter rests compared to last week too. High incline dumbbell Y raises again. 2x15 this week. Seeing as how last week doing a warm-up set did a world of good, I decided to do that again. I decided to be bold and push these a bit. Go up 5lbs each side as opposed to smaller jumps. I felt it was too easy last time after the accumulation set. These were hard. Just feel the heat radiating off my back and shoulders on these. So might just need to stick here for a spell. But it is a new level on these. This is about 20lbs more per hand then what I was doing with these (on a variation) at the beginning. Last thing for the night being triceps with bands. It had been decently tough last time but I felt I could go a little harder still. Added micro to the light band. About at my limit here on the second set with getting the reps. But no rest pausing to get all the reps so that is something. Becoming enough band tension that I have to be careful it doesn’t lift my feet up sometimes haha. Put stuff away and ate pot roast but that wasn’t enough so I also ordered some late night chicken curry before stretching. Iced knees and right elbow before bed.
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