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
213x2
235x2
255x2
255x2
255x2
255x2
255x2
255x2
87x2
112x2
139x2
164x2
191x2
213x2
235x2
255x2
255x2
255x2
255x2
255x2
255x2
12” Log Standing Pin Presses (lean back, 7.5” block)
87x3
139x3
177x3
217x3
260x4
285x4
315x4
87x3
139x3
177x3
217x3
260x4
285x4
315x4
Paused Head Supported 12” Log Rows (3 seconds)
87x3
139x3
191x3
242x8
212x8
212x8
87x3
139x3
191x3
242x8
212x8
212x8
Paused Band Y Raises (2 seconds)
mbx12
mbx12
mbx12
mbx12
mbx12
mbx12
Stretching
Comments: Whole lot of stress to go around. Global scale of things makes what I’m stressing about at home seem insignificant. But I react generally negatively to changes in things. Trying to not focus on that stuff and realize I’m stressing and take the breaks I need. Russia invading Ukraine, again. Work continues to be a drain and I just have to shrug that stuff off and do what I can at the pace I can. I’m better off then just about everyone. The current thing stressing me out is with the upcoming show. Promoter indicated that for the frame event (with straps allowed) was strap in own time. Which doesn’t make sense. It has been a stupid rule for Nationals due to number of people and time to apply straps. This ain’t it. But that then begged the question about the start. Would we be starting with our hands off the frame then? Eventually got an answer and apparently we will be starting away from the frame and have to run up to it and go. This might make sense on most frames that are low and opened. This one is not. Changes things quite a bit. My straps are good if I can secure things but not good for getting them tight quick due to length. So I’m going to have to mess around with stuff and see what works best. I’ll get over it. Weather continues to be random. It was in the 60’s the day before and then back into the 30’s today. Snow in the morning but that evaporated by the afternoon. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage and keeping with doing the two different setups for ease. Log after that. Clean and presses this week again. 82.5%x6x2 with 2 second holds in rack position and single cleans. I was a little hesitant with how the right knee has been feeling off and on since Saturday. No set rests listed for this one so I decided to treat it like other lifts with like 90 seconds or so rest. My clean was sloppy on the last double up to working weight. I underestimated my lower back fatigue. I know that I feel stuff more and stuff gets tight when I’m stressed (especially back). It wasn’t feeling like that though. This was just from heavy pulls. Much like noticing the percentages and total weights from log and frame a few sessions back, this would be the most times I’ve done over 600lbs in a deadlift workout. 8 lifts total on Tuesday over 600lbs when the most prior to that this training cycle was 3. And I think 4 is the most since this year of training with Drew. And as far as I can tell, that number is probably a PR. So understandably I think that things are sore. So refocused on the clean for the working weight. As is usually the case with the paused reps in the rack position, first rep is quite a bit easier than the second. Can only really see the movement on the shoulders when I go for the dip on video later. Doesn’t feel like I’m doing it in the moment. After the first half of the doubles, I noticed I was feeling fatigued holding the rack position for the second rep and that rep was getting a good bit tougher. Fifth double was even tougher. Refocused and the sixth one was still not as good as the first three but it seemed better than the fourth (way better than fifth). Saving knee sleeves and elbow sleeves for when I need them on log right now as they don’t have much of a learning curve as I was thinking they would. Build and then use the extra tools. Log continued after that. Rack work. So for this I was advised to stand on a platform to reduce my mechanical advantage on these. Enough so that I would need to lower what I did last time by about 80lbs. I’m getting more comfortable with the lean back style. So what I had been doing was using the top of my rack and standing on a 3” platform. My hope was that 7.5” would be enough of an increase in the ROM to bring the numbers down. And hopefully not so much that I couldn’t hit those planned numbers. So kind of did 40-50lbs jumps. Had to balance things a bit as if I was too far back, I’d be hitting my head on the rack. So the plan was to do around 255lbs to start and finish around 295lbs. 3x4. Top set to be 1RIR. I had planned to do like 257-260lbs to start and aim for 297-300lbs to finish. Well 260lbs felt damn easy. And that was with my belt loose and no wrist wraps on. So I went up 25lbs. A bit of a slow down but not that much. So I figured screw it, go up 30lbs and that should get me where I need to be. This was just right as got it right at that point of 1RIR. These leaned back pressings now coupled with incline log could really be the ticket for me to press big weights on log. Log rows with my head supported after that. Holds for 2-3 for 3x8. Work up to a top set of 8 and then take off 12.5% for 2x8. I wanted to push things. I took 50ish jumps on these. Low reps on these feel easy. It’s over 6 reps when they start to be terrible. I was struggling on these. I was worn out after that top set but managed to keep it together mostly for the first down set. Then I was all over the place on the second down set. I need to remember to add some cushioning for the bench for my head as I put enough pressure that I got a little cut there. Last thing was the band y raises. 3x12 with 2 seconds. Mini band again. Just easy as you do. Which is great that I’m using this much more compared to when I first tried these like a year ago. I got some responses back from lifting partners about a specific kind of strap to test on Saturday so that calmed be a bit. Put stuff away and ate pot roast before stretching and icing my right knee.
Comments: Whole lot of stress to go around. Global scale of things makes what I’m stressing about at home seem insignificant. But I react generally negatively to changes in things. Trying to not focus on that stuff and realize I’m stressing and take the breaks I need. Russia invading Ukraine, again. Work continues to be a drain and I just have to shrug that stuff off and do what I can at the pace I can. I’m better off then just about everyone. The current thing stressing me out is with the upcoming show. Promoter indicated that for the frame event (with straps allowed) was strap in own time. Which doesn’t make sense. It has been a stupid rule for Nationals due to number of people and time to apply straps. This ain’t it. But that then begged the question about the start. Would we be starting with our hands off the frame then? Eventually got an answer and apparently we will be starting away from the frame and have to run up to it and go. This might make sense on most frames that are low and opened. This one is not. Changes things quite a bit. My straps are good if I can secure things but not good for getting them tight quick due to length. So I’m going to have to mess around with stuff and see what works best. I’ll get over it. Weather continues to be random. It was in the 60’s the day before and then back into the 30’s today. Snow in the morning but that evaporated by the afternoon. Started things off with BTN presses with pauses into one arm band lat pulls again. Did these in the garage and keeping with doing the two different setups for ease. Log after that. Clean and presses this week again. 82.5%x6x2 with 2 second holds in rack position and single cleans. I was a little hesitant with how the right knee has been feeling off and on since Saturday. No set rests listed for this one so I decided to treat it like other lifts with like 90 seconds or so rest. My clean was sloppy on the last double up to working weight. I underestimated my lower back fatigue. I know that I feel stuff more and stuff gets tight when I’m stressed (especially back). It wasn’t feeling like that though. This was just from heavy pulls. Much like noticing the percentages and total weights from log and frame a few sessions back, this would be the most times I’ve done over 600lbs in a deadlift workout. 8 lifts total on Tuesday over 600lbs when the most prior to that this training cycle was 3. And I think 4 is the most since this year of training with Drew. And as far as I can tell, that number is probably a PR. So understandably I think that things are sore. So refocused on the clean for the working weight. As is usually the case with the paused reps in the rack position, first rep is quite a bit easier than the second. Can only really see the movement on the shoulders when I go for the dip on video later. Doesn’t feel like I’m doing it in the moment. After the first half of the doubles, I noticed I was feeling fatigued holding the rack position for the second rep and that rep was getting a good bit tougher. Fifth double was even tougher. Refocused and the sixth one was still not as good as the first three but it seemed better than the fourth (way better than fifth). Saving knee sleeves and elbow sleeves for when I need them on log right now as they don’t have much of a learning curve as I was thinking they would. Build and then use the extra tools. Log continued after that. Rack work. So for this I was advised to stand on a platform to reduce my mechanical advantage on these. Enough so that I would need to lower what I did last time by about 80lbs. I’m getting more comfortable with the lean back style. So what I had been doing was using the top of my rack and standing on a 3” platform. My hope was that 7.5” would be enough of an increase in the ROM to bring the numbers down. And hopefully not so much that I couldn’t hit those planned numbers. So kind of did 40-50lbs jumps. Had to balance things a bit as if I was too far back, I’d be hitting my head on the rack. So the plan was to do around 255lbs to start and finish around 295lbs. 3x4. Top set to be 1RIR. I had planned to do like 257-260lbs to start and aim for 297-300lbs to finish. Well 260lbs felt damn easy. And that was with my belt loose and no wrist wraps on. So I went up 25lbs. A bit of a slow down but not that much. So I figured screw it, go up 30lbs and that should get me where I need to be. This was just right as got it right at that point of 1RIR. These leaned back pressings now coupled with incline log could really be the ticket for me to press big weights on log. Log rows with my head supported after that. Holds for 2-3 for 3x8. Work up to a top set of 8 and then take off 12.5% for 2x8. I wanted to push things. I took 50ish jumps on these. Low reps on these feel easy. It’s over 6 reps when they start to be terrible. I was struggling on these. I was worn out after that top set but managed to keep it together mostly for the first down set. Then I was all over the place on the second down set. I need to remember to add some cushioning for the bench for my head as I put enough pressure that I got a little cut there. Last thing was the band y raises. 3x12 with 2 seconds. Mini band again. Just easy as you do. Which is great that I’m using this much more compared to when I first tried these like a year ago. I got some responses back from lifting partners about a specific kind of strap to test on Saturday so that calmed be a bit. Put stuff away and ate pot roast before stretching and icing my right knee.
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