Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
12” Log Strict Presses (head through on last rep only)
87x3
112x3
139x3
164x3
191x3
211x3
231x3
Add 5 seconds hold and slow eccentric last rep
253x3
221x5
221x5
87x3
112x3
139x3
164x3
191x3
211x3
231x3
Add 5 seconds hold and slow eccentric last rep
253x3
221x5
221x5
Pull-ups
bwx3
bw+25x5
bw+25x5
bw+25x5
bwx3
bw+25x5
bw+25x5
bw+25x5
Paused Close Grip 2-Board Bench Presses (2 seconds)
45x5
95x5
135x5
185x3
225x3
275x3
315x4
315x4
315x4
45x5
95x5
135x5
185x3
225x3
275x3
315x4
315x4
315x4
Paused Incline Bench Dumbbell Rear Delt Flyes (3 seconds)
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
Paused Single Arm Dumbbell Overhead Triceps Extensions (2 seconds)
36x13/13
36x13/13
36x13/13
36x13/13
36x13/13
36x13/13
Stretching
Comments: Was feeling a little off today. Feeling worn but not like training exhausted. Perhaps I peopled too much Saturday (talking at the gym) and Sunday (had brunch with friends) as I was feeling like I had a some cold related symptoms (eyes a little heavy from sinus pressure, dry throat). Took some Dayquil in the afternoon to perk up a little as I had to get things done and earlier than usual as I had to do an 8hr fast and get up early for blood work in the morning before work. Just routine physical stuff. But I don’t like changes in routine and I dislike blood being drawn. It was cold but I felt like I wasn’t tolerating it as well as I normally do. I’ve trained outside in colder. Fingers and hands were having a hard time staying warm so wore thicker gloves than usual between stuff until my body’s engine was fully revving. Starting things off with band face pulls. Still 3x12 as it has been. I forgot to push record and missed the first set. Log strict press next. Lean back style with the no head through until last rep and then 5ct holds on the working sets. As has been the case for past several sessions. Plan being 3RM (advised I could get close to 1RIR or less) and then 2x5 with like 12.5-15% less weight. My planning for this was the 25lbs jumps up to 191lbs and then do 20lbs or so to get around 250ish. I was thinking here to keep progressing like I have been with 5kgs increases and roughly divisible by 5 kilo numbers (105, 110, 115). Right knee was a little sore from event work so I was noticing it a little bit when unracking the log and putting the stress onto my knees and hips for balance with the lean back. Not painful, just noticing the soreness. Looking at my past trainings, prior to 2016 my best triple was 247lbs (250lbs but before I knew log was 3lbs light) and technically 257lbs (did a double and then rested 15 seconds and did a single). Post 2016, I’ve done 252lbs for a double. So there was some temptation to try and do like last time and match the number of 257lbs but I figured with how 231lbs felt that it was best to stick to my plan here. Probably a good thing I did. While the first two reps went up pretty well, I got a little too relaxed getting my air for the third and it started to drift out in front of me and I had to reel it back in to lockout. I’d been so mad if that rep missed with how the other two had felt. So progress continues with these. Just under 89% of contest weight for reps strict. Another reason for aiming for this weight of 253lbs meant my down sets would be 221lbs or about 100kgs. Numbers. So these felt good as well. Second was a little tougher but I still felt like I could do 5x5 on these with 2 minutes rest which is something. Pull-ups next. Plan for this week being bw+25lbs for 3x5. Hands still cold at this point so I figured it was best to not chalk them up and get chalk inside my winter gloves. Warm up set felt really easy so hopeful things would go smoothly here. Shorter rests than last week so that was going to be making things tougher for the following sets. First set no problem and fatigue built from there. Essentially getting a few reps in succession and then doing 2-3 dead hang reps to finish the set. Last set was tough getting that last rep. Board pressing next. 315x3x4 and assess how many RIR I had after that last set. Indicated pauses of 1-2ct. I always try for the longer holds so I went with that. That extra second makes a big difference on these. Warming up felt good. First set was ok. Second set I almost misgrooved that first rep. For the last set, I realized that I needed to really make a concentrated effort to stay tight the entire time during the pause to keep things stable and moving well. Bad habit of relaxing when I can like I had been doing on pause squats resting on my calves. With knowing how these go, I’d say it was 1-2RIR here. At this point, I had ordered food from three different places for dinner so that I could start eating immediately after I was done training. Into the garage for light dumbbell stuff. Paused rear delt flyes with thumbs down again. I decided to stick to the same weight as last time and try to really feel the muscles working and moving in the way I wanted them too. Also because I was using one of the plateloaded dumbbells for the next exercise. I think I’m getting better control. Food started to arrive by this point. Overhead extensions with pauses. Weight was lowered on these to 35lbs (I did 36lbs since it was easier plate math for the handle). 2 second pauses for 3x12-15 with 3RIR. Probably a good thing weight was lowered on these for this week (granted it was my choice for weight last time). My right arm was feeling prefatigued at the very beginning so this was tough. Left side felt fresh but got fatigued by the end. Just never got as tough as it felt for the right side. Supersetted these with mouthfuls of chicken sandwiches. Arms sore and twitchy afterwards but not as bad as last week when first introduced. May be something that I need to be doing if getting this kind of response from training it. Put stuff away and ate dinner before stretching. No icing tonight as had to get to bed early.
Comments: Was feeling a little off today. Feeling worn but not like training exhausted. Perhaps I peopled too much Saturday (talking at the gym) and Sunday (had brunch with friends) as I was feeling like I had a some cold related symptoms (eyes a little heavy from sinus pressure, dry throat). Took some Dayquil in the afternoon to perk up a little as I had to get things done and earlier than usual as I had to do an 8hr fast and get up early for blood work in the morning before work. Just routine physical stuff. But I don’t like changes in routine and I dislike blood being drawn. It was cold but I felt like I wasn’t tolerating it as well as I normally do. I’ve trained outside in colder. Fingers and hands were having a hard time staying warm so wore thicker gloves than usual between stuff until my body’s engine was fully revving. Starting things off with band face pulls. Still 3x12 as it has been. I forgot to push record and missed the first set. Log strict press next. Lean back style with the no head through until last rep and then 5ct holds on the working sets. As has been the case for past several sessions. Plan being 3RM (advised I could get close to 1RIR or less) and then 2x5 with like 12.5-15% less weight. My planning for this was the 25lbs jumps up to 191lbs and then do 20lbs or so to get around 250ish. I was thinking here to keep progressing like I have been with 5kgs increases and roughly divisible by 5 kilo numbers (105, 110, 115). Right knee was a little sore from event work so I was noticing it a little bit when unracking the log and putting the stress onto my knees and hips for balance with the lean back. Not painful, just noticing the soreness. Looking at my past trainings, prior to 2016 my best triple was 247lbs (250lbs but before I knew log was 3lbs light) and technically 257lbs (did a double and then rested 15 seconds and did a single). Post 2016, I’ve done 252lbs for a double. So there was some temptation to try and do like last time and match the number of 257lbs but I figured with how 231lbs felt that it was best to stick to my plan here. Probably a good thing I did. While the first two reps went up pretty well, I got a little too relaxed getting my air for the third and it started to drift out in front of me and I had to reel it back in to lockout. I’d been so mad if that rep missed with how the other two had felt. So progress continues with these. Just under 89% of contest weight for reps strict. Another reason for aiming for this weight of 253lbs meant my down sets would be 221lbs or about 100kgs. Numbers. So these felt good as well. Second was a little tougher but I still felt like I could do 5x5 on these with 2 minutes rest which is something. Pull-ups next. Plan for this week being bw+25lbs for 3x5. Hands still cold at this point so I figured it was best to not chalk them up and get chalk inside my winter gloves. Warm up set felt really easy so hopeful things would go smoothly here. Shorter rests than last week so that was going to be making things tougher for the following sets. First set no problem and fatigue built from there. Essentially getting a few reps in succession and then doing 2-3 dead hang reps to finish the set. Last set was tough getting that last rep. Board pressing next. 315x3x4 and assess how many RIR I had after that last set. Indicated pauses of 1-2ct. I always try for the longer holds so I went with that. That extra second makes a big difference on these. Warming up felt good. First set was ok. Second set I almost misgrooved that first rep. For the last set, I realized that I needed to really make a concentrated effort to stay tight the entire time during the pause to keep things stable and moving well. Bad habit of relaxing when I can like I had been doing on pause squats resting on my calves. With knowing how these go, I’d say it was 1-2RIR here. At this point, I had ordered food from three different places for dinner so that I could start eating immediately after I was done training. Into the garage for light dumbbell stuff. Paused rear delt flyes with thumbs down again. I decided to stick to the same weight as last time and try to really feel the muscles working and moving in the way I wanted them too. Also because I was using one of the plateloaded dumbbells for the next exercise. I think I’m getting better control. Food started to arrive by this point. Overhead extensions with pauses. Weight was lowered on these to 35lbs (I did 36lbs since it was easier plate math for the handle). 2 second pauses for 3x12-15 with 3RIR. Probably a good thing weight was lowered on these for this week (granted it was my choice for weight last time). My right arm was feeling prefatigued at the very beginning so this was tough. Left side felt fresh but got fatigued by the end. Just never got as tough as it felt for the right side. Supersetted these with mouthfuls of chicken sandwiches. Arms sore and twitchy afterwards but not as bad as last week when first introduced. May be something that I need to be doing if getting this kind of response from training it. Put stuff away and ate dinner before stretching. No icing tonight as had to get to bed early.
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