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)
92x2
117x2
144x2
169x2
196x2
221x2
247x2
247x2
247x2
247x2
247x4
92x2
117x2
144x2
169x2
196x2
221x2
247x2
247x2
247x2
247x2
247x4
12” Log Standing Pin Presses (lean back)
177x3
229x3
267x3
319x3
371x5
325x5
325x5
177x3
229x3
267x3
319x3
371x5
325x5
325x5
Paused Head Supported 12” Log Rows (3 seconds)
87x3
139x3
191x8
191x8
191x8
87x3
139x3
191x8
191x8
191x8
Seated Neutral Grip Dumbbell Overhead Presses
40’sx5
70’sx12
70’sx12
40’sx5
70’sx12
70’sx12
Paused Band Y Raises (2 seconds)
(2)µbx12
(2)µbx12
(2)µbx12
(2)µbx12
Stretching
Comments Confidence had taken a little hit Tuesday with that deadlift. Not even that it was bad. Even with the missed double, it is the most I’ve hit on axle from 18” or lower (hand and thigh lift doesn’t count). There just feels to be a lot of pressure. Always competition pressure. But I know there are people training for this show that are doing 100lbs more than me on this event easy and I’ve been working my ass off. It may never be a good event for me and I keep plugging away but the fact it has such a big emphasis in this sport in the last 5yrs makes it very tough. I really want to get to SC Nats this year if it actually ends up being in PA. Level of competition at the two shows I have signed up for is unreal. 15 for PA Dutch and 20 for Regional show. It feels like it gets harder every year to qualify. It honestly isn’t a guarantee even though I’m feeling very good and strong. The pressure is real. WSM 2020 Mateusz Kieliszkowski sat out that competition due to feeling like he wasn’t going to be ready based off his own expectations for himself and seeing other people training for it. He regretted not doing it after seeing how they ended up actually doing and felt he could’ve done well at 80% his best (his words). Showing up matters. Even if my best ends up not qualifying for what I want to, I’m not disappointed with what I’ve done this past year. I was having aches and pains off and on today with muscles and joints. It could very well just be from pushing things and from the fairly drastic change in weather by 20 degrees (and also dropping a good bit during the day). I did a bunch of soft tissue work the day before because feeling similar. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage. Compared to last week, more things were going to be outside but rather just keep two setups. Felt fine. But that wasn’t unexpected. Log after that. Clean and presses this week again. 80%x4x2 and then a set of 2-4 depending on how I felt. 2 second holds in rack position and single cleans. Even though log has been pretty good for me the past three weeks with clean and press, I was nervous. Nervous that the missed deadlift would drain me for this session. Also that I’d screw up the rep set at the end like with what happened my first week with log. Thankfully none of that came to pass. I also got my belt in the right spots so that I wasn’t pinching anything and getting bruises. I really do need to have these in to calm me down and not rush things on log. I was told to stop on the rep set (2-4) if I felt like my form was off or that I was slowing down. So as not to ingrain bad form. Pretty stark difference between first week with 217lbs and this week with 247lbs. I’m kind of regretting I don’t have more weeks to work with log and build before contest as these past few weeks of log work have been enjoyable. I can’t always say that is the case with any event training. Log continued after that. Rack work. So with how they were that first week (janky setup that would collapse any second) and then the new setup having a big change in the weight moved, this was going to be hard. So after doing my 6rm plus 34lbs for a set of 10, I was instructed to find out what I should be doing. So that meant doing sets of 2-3 reps up to a tough 5rm (1-2RIR) and with partials, oh boy is that exhausting and tough. Weights are such that being slightly off it may not even budge. Get it right and it looks effortless. So with how things went and thinking about calculations, I figured that I should be able to do over 360lbs on this for 5rm with RIRs. I meant to switch from triples to doubles after the first two sets but forgot so stuck to 3’s. That last triple did feel heavy but I felt I just needed to pace things right. I was either going to look stupid struggling to budge this or it would go. Lot of pressure moving this kind of weight. Not mental, like body under pressure. No use holding my breath for the entire set, going to do each rep like a single. This was exhausting. Feel this weight in my bones and connective tissues. In the deep muscles. Took off weight for the down sets. Still feeling that heavy set but these moved well. I feel second set moved easier but they looked about the same. Maybe I had adapted to the pressure at that point. Change up on the rows. No barbell or bench. Log rows with my head supported. Holds for 2-3 for 3x8. Advised to aim for RPE 7-8. The hold is going to be the big fatigue factor. I don’t think I’ve done any kind of head supported rows since like 2013. Plan with these was upper back work with specificity. Get used to pulling into myself and holding for the lap and the clean. I figured for this first week of them (assuming they will show much again) that I should do these with minimal gear on to feel the movement. See what ticks. I wore my lifters since that seemed like it was important to keep that aspect the same. I felt ok with these and ended up using a bit more than I was expecting (177lbs was my first thought) on these. Pauses and holds on rows drop my weights down a good bit. These were exhausting as well. Dumbbell pressing was after that. Plan here was neutral grip and do 2x10-12 with 3-4RIR. I wasn’t sure how things would feel at this point and I didn’t really want to mess around with plateloaded dumbbells today. My hope here was that I’d have enough fatigue at least by the second set of these that I’d have 4RIR. But nope. These actually felt quite easy. Not a terrible problem to have. Kind of laugh thinking about how back in college these were a top set for me. Even as recently as 2016-2017 that would’ve been the case too. Last thing for the session was y raises with bands. Same as last week as far as reps and holds but only two sets for this week. I did do like 4 sets last time because my first set was way too easy. These felt pretty good. I may be able to upgrade to a mini band next time if these pop up. I think I like these more than band face pulls on this workout. Put stuff away and also loaded the big husafell into my car for Saturday. It was either now while I was warmed or cold sometime Friday afternoon or Saturday morning. My poor car. Stretched and iced my knees and right elbow.
Comments Confidence had taken a little hit Tuesday with that deadlift. Not even that it was bad. Even with the missed double, it is the most I’ve hit on axle from 18” or lower (hand and thigh lift doesn’t count). There just feels to be a lot of pressure. Always competition pressure. But I know there are people training for this show that are doing 100lbs more than me on this event easy and I’ve been working my ass off. It may never be a good event for me and I keep plugging away but the fact it has such a big emphasis in this sport in the last 5yrs makes it very tough. I really want to get to SC Nats this year if it actually ends up being in PA. Level of competition at the two shows I have signed up for is unreal. 15 for PA Dutch and 20 for Regional show. It feels like it gets harder every year to qualify. It honestly isn’t a guarantee even though I’m feeling very good and strong. The pressure is real. WSM 2020 Mateusz Kieliszkowski sat out that competition due to feeling like he wasn’t going to be ready based off his own expectations for himself and seeing other people training for it. He regretted not doing it after seeing how they ended up actually doing and felt he could’ve done well at 80% his best (his words). Showing up matters. Even if my best ends up not qualifying for what I want to, I’m not disappointed with what I’ve done this past year. I was having aches and pains off and on today with muscles and joints. It could very well just be from pushing things and from the fairly drastic change in weather by 20 degrees (and also dropping a good bit during the day). I did a bunch of soft tissue work the day before because feeling similar. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage. Compared to last week, more things were going to be outside but rather just keep two setups. Felt fine. But that wasn’t unexpected. Log after that. Clean and presses this week again. 80%x4x2 and then a set of 2-4 depending on how I felt. 2 second holds in rack position and single cleans. Even though log has been pretty good for me the past three weeks with clean and press, I was nervous. Nervous that the missed deadlift would drain me for this session. Also that I’d screw up the rep set at the end like with what happened my first week with log. Thankfully none of that came to pass. I also got my belt in the right spots so that I wasn’t pinching anything and getting bruises. I really do need to have these in to calm me down and not rush things on log. I was told to stop on the rep set (2-4) if I felt like my form was off or that I was slowing down. So as not to ingrain bad form. Pretty stark difference between first week with 217lbs and this week with 247lbs. I’m kind of regretting I don’t have more weeks to work with log and build before contest as these past few weeks of log work have been enjoyable. I can’t always say that is the case with any event training. Log continued after that. Rack work. So with how they were that first week (janky setup that would collapse any second) and then the new setup having a big change in the weight moved, this was going to be hard. So after doing my 6rm plus 34lbs for a set of 10, I was instructed to find out what I should be doing. So that meant doing sets of 2-3 reps up to a tough 5rm (1-2RIR) and with partials, oh boy is that exhausting and tough. Weights are such that being slightly off it may not even budge. Get it right and it looks effortless. So with how things went and thinking about calculations, I figured that I should be able to do over 360lbs on this for 5rm with RIRs. I meant to switch from triples to doubles after the first two sets but forgot so stuck to 3’s. That last triple did feel heavy but I felt I just needed to pace things right. I was either going to look stupid struggling to budge this or it would go. Lot of pressure moving this kind of weight. Not mental, like body under pressure. No use holding my breath for the entire set, going to do each rep like a single. This was exhausting. Feel this weight in my bones and connective tissues. In the deep muscles. Took off weight for the down sets. Still feeling that heavy set but these moved well. I feel second set moved easier but they looked about the same. Maybe I had adapted to the pressure at that point. Change up on the rows. No barbell or bench. Log rows with my head supported. Holds for 2-3 for 3x8. Advised to aim for RPE 7-8. The hold is going to be the big fatigue factor. I don’t think I’ve done any kind of head supported rows since like 2013. Plan with these was upper back work with specificity. Get used to pulling into myself and holding for the lap and the clean. I figured for this first week of them (assuming they will show much again) that I should do these with minimal gear on to feel the movement. See what ticks. I wore my lifters since that seemed like it was important to keep that aspect the same. I felt ok with these and ended up using a bit more than I was expecting (177lbs was my first thought) on these. Pauses and holds on rows drop my weights down a good bit. These were exhausting as well. Dumbbell pressing was after that. Plan here was neutral grip and do 2x10-12 with 3-4RIR. I wasn’t sure how things would feel at this point and I didn’t really want to mess around with plateloaded dumbbells today. My hope here was that I’d have enough fatigue at least by the second set of these that I’d have 4RIR. But nope. These actually felt quite easy. Not a terrible problem to have. Kind of laugh thinking about how back in college these were a top set for me. Even as recently as 2016-2017 that would’ve been the case too. Last thing for the session was y raises with bands. Same as last week as far as reps and holds but only two sets for this week. I did do like 4 sets last time because my first set was way too easy. These felt pretty good. I may be able to upgrade to a mini band next time if these pop up. I think I like these more than band face pulls on this workout. Put stuff away and also loaded the big husafell into my car for Saturday. It was either now while I was warmed or cold sometime Friday afternoon or Saturday morning. My poor car. Stretched and iced my knees and right elbow.
No comments:
Post a Comment