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 Push Presses (beltless)
97x3
122x3
174x3
201x3
201x3
201x3
201x3
201x3
201x3
97x3
122x3
174x3
201x3
201x3
201x3
201x3
201x3
201x3
12” Log Incline Bench Presses
87x3
117x3
147x3
177x3
207x3
237x3
267x6 PR+1 rep
267x6
267x5
267x4
87x3
117x3
147x3
177x3
207x3
237x3
267x6 PR+1 rep
267x6
267x5
267x4
Chest Supported Barbell Rows (straps)
135x5
185x5
235x5
285x8
285x8
255x16 PR+1 rep & 5lbs
135x5
185x5
235x5
285x8
285x8
255x16 PR+1 rep & 5lbs
Dumbbell Z Presses/Band Face Pulls
40’sx5/lbx10
70’sx10/abx20
70’sx10/abx20
70’sx16/abx20
40’sx5/lbx10
70’sx10/abx20
70’sx10/abx20
70’sx16/abx20
Stretching
Comments Been keeping up on the recovery stuff and it seems to be helping. There was some urgency to get stuff down because of impending snow. BTN presses with pauses into one arm band lat pulls again. This is pretty easy stuff and is really just a warm-up as has been the case for weeks. It felt fine to me. Log out of the rack again and for triples. Warm up however and do 65%x6x3 with same rests as the past three weeks. No pauses this week again. So one extra set from last week. It had felt pretty easy so I was going to do no support gear again. But maybe I should’ve treated these with more respect. Midsection was worked hard by training on Tuesday. I also lowered the rack height for log to see if that felt comfortable rather than having to unrack and walk it out. See if I could just unrack and go. Cut down on the moving around. With axle it makes more sense for that with how the clean has to be. Seemed to work but I think also had me a little off form wise. Really biffed it that second set. It was one of the worst sets I’ve done on log in a while. I got off balance, literal strict pressed the second rep and kept walking back with the weight. Ugh. I knew it had to be better than that. Things were just so so with log until the last two sets. Those felt more like it. Log incline was next. This was going to be tough. I mean doing 20lbs more than what I did for a set of 11 reps for 4x6 shouldn’t be out of the realm of possibility. But log incline is an odd exercise for me with how things go on it. It’s very similar to rows in that I can rep a weight for a ton and then add some to it and struggle. But I will say that that has improved greatly on this exercise since it has become a staple. The thing was that I wanted to just do 267lbs instead of 265lbs as that way I could just deal with 30lbs jumps and no small micro plates with the 87lbs log. But this weight was technically my 5rm and I was to do it for 4x6. I knew I’d get it for 6 that first set but I was really hoping it would feel easy so that I knew I had it for 4x6. It did not feel easy. I was thinking that maybe this was one of those “don’t go all in because you got a lot more left” things. Second set I was feeling this but it was moving better. The weight moved better but I could feel things in my body that were spasming. But I felt I was in the clear with how that felt. But nope. Misgrooved the 6th rep on the third set and it came back down after I couldn’t get past the sticking point. That wasted a ton of energy. So had to reset things for the last set. That one I stopped at four reps as I was not going to get six and the fifth was going to be questionable. The plan here had been 4x6 with expectation I’d get them all and report back RIR on the last set. Sure it would’ve been nice to get 4x6 and not miss a rep as well. But I have to remember that this was my 5rm and that my incline on log is very close to what I can do with log push press style in the past. Chest supported barbell rows up next. It started snowing at this point. Warming up felt fine, as it usually does with this exercise. Had to bring out a towel as when I tried to do the working weight, my feet kept slipping. 285lbs felt really fricking heavy. Second set was a lot better. That first set had me wondering if I had an extra 20lbs on there and if I was going to be able to do the second set. I think these let me know just how sore and worn out my lower back is and still is from the Tuesday workout. I wasn’t expecting much for the down set really but I seemed to be good to go for repping out the weight on that. Finished with that stuff, I decided that it would be best to tear down and bring everything into the garage rather than try and do stuff outside with the snow coming down. So that took a little bit of time. The plan for this last bit was to do dumbbell z presses with the band face pulls. Use 5lbs more per hand on the dumbbells and lower reps with aim for AMRAP on the last set. I had hoped the trap bar would’ve arrived today but not scheduled until tomorrow. I figured I could still do the dumbbells. However, the method I’ve been using to get the dumbbells up doesn’t work with the plateloaded handles since they don’t have a wide base when held upright. They will tip over unless I keep a grip on them. Coupled with how long the handles are, I can’t get a good motion to clean to the shoulders. So I was stuck with my fixed dumbbells. One of the problems with the plateloaded handles. Having a whole rack of dumbbells would be nice but it would be unbelievably expensive and take up a ton of room in the garage. I’d probably only use them occasionally as well. So I was going to do the 70lbs again paired with the average band. Things actually felt pretty good. Little bit better with the shouldering of the dumbbells. Kind of surprised that I was able to stay pretty good for the last set and get that many reps. I don’t think I’ve tried more than 12 reps with 70lbs dumbbells before with and overhead so the fact I can do that with the z press is something. But also might be an indication that it is not so much an issue with my stability that it seems to put on most other people and that could be because of my levers working for me. Fatigue builds up a lot on the higher reps with the band face pulls. Ate dinner before putting stuff away and then stretched.
Comments Been keeping up on the recovery stuff and it seems to be helping. There was some urgency to get stuff down because of impending snow. BTN presses with pauses into one arm band lat pulls again. This is pretty easy stuff and is really just a warm-up as has been the case for weeks. It felt fine to me. Log out of the rack again and for triples. Warm up however and do 65%x6x3 with same rests as the past three weeks. No pauses this week again. So one extra set from last week. It had felt pretty easy so I was going to do no support gear again. But maybe I should’ve treated these with more respect. Midsection was worked hard by training on Tuesday. I also lowered the rack height for log to see if that felt comfortable rather than having to unrack and walk it out. See if I could just unrack and go. Cut down on the moving around. With axle it makes more sense for that with how the clean has to be. Seemed to work but I think also had me a little off form wise. Really biffed it that second set. It was one of the worst sets I’ve done on log in a while. I got off balance, literal strict pressed the second rep and kept walking back with the weight. Ugh. I knew it had to be better than that. Things were just so so with log until the last two sets. Those felt more like it. Log incline was next. This was going to be tough. I mean doing 20lbs more than what I did for a set of 11 reps for 4x6 shouldn’t be out of the realm of possibility. But log incline is an odd exercise for me with how things go on it. It’s very similar to rows in that I can rep a weight for a ton and then add some to it and struggle. But I will say that that has improved greatly on this exercise since it has become a staple. The thing was that I wanted to just do 267lbs instead of 265lbs as that way I could just deal with 30lbs jumps and no small micro plates with the 87lbs log. But this weight was technically my 5rm and I was to do it for 4x6. I knew I’d get it for 6 that first set but I was really hoping it would feel easy so that I knew I had it for 4x6. It did not feel easy. I was thinking that maybe this was one of those “don’t go all in because you got a lot more left” things. Second set I was feeling this but it was moving better. The weight moved better but I could feel things in my body that were spasming. But I felt I was in the clear with how that felt. But nope. Misgrooved the 6th rep on the third set and it came back down after I couldn’t get past the sticking point. That wasted a ton of energy. So had to reset things for the last set. That one I stopped at four reps as I was not going to get six and the fifth was going to be questionable. The plan here had been 4x6 with expectation I’d get them all and report back RIR on the last set. Sure it would’ve been nice to get 4x6 and not miss a rep as well. But I have to remember that this was my 5rm and that my incline on log is very close to what I can do with log push press style in the past. Chest supported barbell rows up next. It started snowing at this point. Warming up felt fine, as it usually does with this exercise. Had to bring out a towel as when I tried to do the working weight, my feet kept slipping. 285lbs felt really fricking heavy. Second set was a lot better. That first set had me wondering if I had an extra 20lbs on there and if I was going to be able to do the second set. I think these let me know just how sore and worn out my lower back is and still is from the Tuesday workout. I wasn’t expecting much for the down set really but I seemed to be good to go for repping out the weight on that. Finished with that stuff, I decided that it would be best to tear down and bring everything into the garage rather than try and do stuff outside with the snow coming down. So that took a little bit of time. The plan for this last bit was to do dumbbell z presses with the band face pulls. Use 5lbs more per hand on the dumbbells and lower reps with aim for AMRAP on the last set. I had hoped the trap bar would’ve arrived today but not scheduled until tomorrow. I figured I could still do the dumbbells. However, the method I’ve been using to get the dumbbells up doesn’t work with the plateloaded handles since they don’t have a wide base when held upright. They will tip over unless I keep a grip on them. Coupled with how long the handles are, I can’t get a good motion to clean to the shoulders. So I was stuck with my fixed dumbbells. One of the problems with the plateloaded handles. Having a whole rack of dumbbells would be nice but it would be unbelievably expensive and take up a ton of room in the garage. I’d probably only use them occasionally as well. So I was going to do the 70lbs again paired with the average band. Things actually felt pretty good. Little bit better with the shouldering of the dumbbells. Kind of surprised that I was able to stay pretty good for the last set and get that many reps. I don’t think I’ve tried more than 12 reps with 70lbs dumbbells before with and overhead so the fact I can do that with the z press is something. But also might be an indication that it is not so much an issue with my stability that it seems to put on most other people and that could be because of my levers working for me. Fatigue builds up a lot on the higher reps with the band face pulls. Ate dinner before putting stuff away and then stretched.
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