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 Clean and Push Presses (clean every rep)
87x2
112x2
139x2
164x2
191x2
211x2
231x2
251x2
276x2
248x3
248x3
248x3
87x2
112x2
139x2
164x2
191x2
211x2
231x2
251x2
276x2
248x3
248x3
248x3
Paused 12” Log Incline Bench Presses (1 second)
87x6
112x5
139x4
164x3
191x2
211x1
231x4
231x4
231x4
87x6
112x5
139x4
164x3
191x2
211x1
231x4
231x4
231x4
Chest Supported Barbell Rows (straps)
135x10
185x8
225x6
265x4
305x6
305x6
305x6
305x6
135x10
185x8
225x6
265x4
305x6
305x6
305x6
305x6
One Arm Half Kneeling Dumbbell Strict Presses
40x5/5
70x3/3
86x11/11
86x11/11
40x5/5
70x3/3
86x11/11
86x11/11
Paused Band Y Raises (2 seconds)
µbx12
(2)µbx12
(2)µbx12
(2)µbx12
µbx12
(2)µbx12
(2)µbx12
(2)µbx12
Stretching
Comments So my luck of having mostly good weather on days requiring me to overhead lift ended with today. Forecast was rain all freaking day. And this was to be a big log session. So I decided the “smart” thing to do was to do the workout during my lunch break so that I could actually see what I’m doing as opposed to after work when the sun sets pretty quick and possibility of precipitation becoming ice increases. Maybe I could’ve moved the workout or modified. But I didn’t want to do that. I need to work on the log clean and press. I can work through this. Or maybe I wanted to give myself an out in case I wasn’t feeling good and I underperformed. Left shoulder feeling a little off. Not pain or any discomfort. Just feels off. So that has been a little bit since Monday’s workout. I was worried that it would be something that hampered training. I think things and I know that it isn’t the case. Focused and confident. Try to be. I’m feeling good with training and progress but often I kind of see others and I think I have no real talent for most of this. Each their own pace. I got things setup as best I could so that things were quick between exercises considering I was trying to get stuff done during a lunch break. BTN presses with pauses into one arm band lat pulls again. Felt good and fine. Log after that. I had to squeegee down my patio of excess water before setting up. Light rain but didn’t want water really making the handles slick or filling the inside of the log. Take the towel off, do a set, put the towel back on. Clean every rep again this week. This was the heavier clean and press week. Work up in doubles to a top double (1RIR, 7.5-8RPE) and then take off 10% for 3x3. I was prepared to put on a grip shirt if needed. But it wasn’t. I did have my rehband belt too low as I kept pinching a spot on my stomach with the log and the hard belt. Didn’t feel too bad on these today. Goal listed for the workout was 270x2 and then 240x3x3. My plan here was 25-26lbs jumps (my odd weight 25’s) and then after putting all four on, do 20lbs jumps. Felt like the best way to get to 270ish and give me enough jumps to work form and try out my elbow sleeves. Haven’t used them for anything besides circus dumbbell attempts and those accentuated negatives with seated axle press with and without bands last training cycle. I needed to see how they felt and if they effected my lifting at all. The issues in my form with them added are minimal so that is a plus. So I was planning on 271lbs for the top weight but with how 251lbs felt, I figured I was short changing myself so added 5lbs more. First rep flew up like nothing. Second rep I was a little more laxed on the clean with the lap and pull into the body before standing up. Log got a little off balance on me as it went forward. But I’ve been getting good at that shoulder stuff with the lean back style but then it titled back on me so I had to catch myself. So made for a much tougher than it should’ve been second rep. 9lbs under contest weight. In the rain. This is the most I’ve done for a clean and press double with log (without taking a break between lifts) so that is a good sign I think. Always could be better. So with increasing the log weight up, that meant the downsets also increased. So that meant 248lbs for those. This was going to be quite a bit harder compared to last session where it was a 12.5% decrease on that top triple. So 20lbs more than two weeks ago. First set was just ok. First rep good, second rep I rushed it and got off balance and the third I had to fight it a bit to get it to settle and then go. Second set was a little similar but second and third rep were more consistent. Just tough. I kind of jumped the gun a little on the pick of the second rep that set and almost fell forward as I wasn’t on my heels. Third set was my best one. Those felt perfect. I think part of it was that I was “going against the clock” with it being needed to be done in a certain amount of time and also trying to not spend a lot of time letting rain get in the log or on the surfaces that I needed to not be slick in the best of conditions. The other was not realizing that I need to take the elbow sleeves off or my arms fatigue. Considering the conditions, I’m happy log is where it is. I’m getting more used to the clean every rep. Just comparing that two weeks ago, only 3 reps total were 80% or more of my lifetime 1RM whereas this week 13 reps were. Didn’t feel the lat issue on the right side this week either. So the weather dependent thing was done so clean that stuff up move into the garage. Log incline bench with pauses again. Plan for this week was 3x4 with 228lbs and report back RIR on that last set. So similar to the log pressing, I went a little heavier. This was more to do with plate math. It was going to be weird jumps or starting weight to get to that weight and my overweight 25’s and 10’s would get it to be 231lbs instead. I did pyramid the weights and reps. Left shoulder was feeling achy doing these. It hadn’t been anything while doing any of the other stuff so just watching that. Achy is achy. As long as I can do stuff without impediment or pain, I’m good. Weight did feel a little heavy in hands but that could be just from doing a lot more weight on log press compared to two weeks prior. But just because it feels heavy doesn’t mean it moves heavy. With pauses, it can be hard to gauge things with RIR but I feel I had at least 4RIR there but could be 6RIR really. Chest supported barbell rows after that. Ok, not right away as I actually ate my lunch first. Then it was chest supported barbell rows. I was advised that if these bothered my biceps, we would switch up to a different exercise with one arm at a time that was chest supported. My right biceps was feeling fine today. Weight was listed for these were heavy. 10lbs under my 6RM from first training cycle. Haven’t been close to that weight in about a year. Going to do it for 4x6. I figured for this, I would need to add some sets and adjust my reps to work up to it and have it feel ok. This felt really damn heavy. First three sets it was like I had to figure out what I was doing the first few reps each time until things started moving like they should. Usually that might take a set but it kept repeating each set. It was just feeling damn heavy here. Last set where I was to determine RIR went perfectly though. Like 3-4RIR whereas I was feeling like 1-2RIR those other sets. Got to keep building a strong and powerful back. It is one of those things you have to have to be any good. Half kneeling presses again. This time using the 10RM weight and do it for two max rep sets (1-2RIR). Warming up, the left shoulder was feeling achy. Feeling like it would keep me from matching 10 reps, let alone more than that. It felt at the start of that first set that I’d be stopped before 8 reps but I managed to push through for 11 reps. That came a bit easier on the right side. Now I wasn’t expecting at all to get close to the reps the second set but I felt better the left side and managed to get 11 reps again. Fine by me. Last thing was a change. Still upper back/shoulder health band stuff but not face pulls. The y raises with bands. Haven’t done these since the beginning of the that first training cycle and that was I think part of a triset or something. I was advised to do pauses and 3x10-12. Make it feel “stacked” like locking out a log press. I that that the pauses (since I didn’t do pauses back then) would make a micro band be tough enough to get it 2-3RIR but it was way too light. But I did 12 reps because can’t be certain with the holds and higher reps if that actually will be fatiguing enough. I wasn’t so I added another band to it. That got it working haha. Rain seemed to have stopped and I wondered if I had made the right choice. But after seeing the weather as the work shift ended, I made the right call. Put stuff away, stretched and ordered burritos for dinner.
Comments So my luck of having mostly good weather on days requiring me to overhead lift ended with today. Forecast was rain all freaking day. And this was to be a big log session. So I decided the “smart” thing to do was to do the workout during my lunch break so that I could actually see what I’m doing as opposed to after work when the sun sets pretty quick and possibility of precipitation becoming ice increases. Maybe I could’ve moved the workout or modified. But I didn’t want to do that. I need to work on the log clean and press. I can work through this. Or maybe I wanted to give myself an out in case I wasn’t feeling good and I underperformed. Left shoulder feeling a little off. Not pain or any discomfort. Just feels off. So that has been a little bit since Monday’s workout. I was worried that it would be something that hampered training. I think things and I know that it isn’t the case. Focused and confident. Try to be. I’m feeling good with training and progress but often I kind of see others and I think I have no real talent for most of this. Each their own pace. I got things setup as best I could so that things were quick between exercises considering I was trying to get stuff done during a lunch break. BTN presses with pauses into one arm band lat pulls again. Felt good and fine. Log after that. I had to squeegee down my patio of excess water before setting up. Light rain but didn’t want water really making the handles slick or filling the inside of the log. Take the towel off, do a set, put the towel back on. Clean every rep again this week. This was the heavier clean and press week. Work up in doubles to a top double (1RIR, 7.5-8RPE) and then take off 10% for 3x3. I was prepared to put on a grip shirt if needed. But it wasn’t. I did have my rehband belt too low as I kept pinching a spot on my stomach with the log and the hard belt. Didn’t feel too bad on these today. Goal listed for the workout was 270x2 and then 240x3x3. My plan here was 25-26lbs jumps (my odd weight 25’s) and then after putting all four on, do 20lbs jumps. Felt like the best way to get to 270ish and give me enough jumps to work form and try out my elbow sleeves. Haven’t used them for anything besides circus dumbbell attempts and those accentuated negatives with seated axle press with and without bands last training cycle. I needed to see how they felt and if they effected my lifting at all. The issues in my form with them added are minimal so that is a plus. So I was planning on 271lbs for the top weight but with how 251lbs felt, I figured I was short changing myself so added 5lbs more. First rep flew up like nothing. Second rep I was a little more laxed on the clean with the lap and pull into the body before standing up. Log got a little off balance on me as it went forward. But I’ve been getting good at that shoulder stuff with the lean back style but then it titled back on me so I had to catch myself. So made for a much tougher than it should’ve been second rep. 9lbs under contest weight. In the rain. This is the most I’ve done for a clean and press double with log (without taking a break between lifts) so that is a good sign I think. Always could be better. So with increasing the log weight up, that meant the downsets also increased. So that meant 248lbs for those. This was going to be quite a bit harder compared to last session where it was a 12.5% decrease on that top triple. So 20lbs more than two weeks ago. First set was just ok. First rep good, second rep I rushed it and got off balance and the third I had to fight it a bit to get it to settle and then go. Second set was a little similar but second and third rep were more consistent. Just tough. I kind of jumped the gun a little on the pick of the second rep that set and almost fell forward as I wasn’t on my heels. Third set was my best one. Those felt perfect. I think part of it was that I was “going against the clock” with it being needed to be done in a certain amount of time and also trying to not spend a lot of time letting rain get in the log or on the surfaces that I needed to not be slick in the best of conditions. The other was not realizing that I need to take the elbow sleeves off or my arms fatigue. Considering the conditions, I’m happy log is where it is. I’m getting more used to the clean every rep. Just comparing that two weeks ago, only 3 reps total were 80% or more of my lifetime 1RM whereas this week 13 reps were. Didn’t feel the lat issue on the right side this week either. So the weather dependent thing was done so clean that stuff up move into the garage. Log incline bench with pauses again. Plan for this week was 3x4 with 228lbs and report back RIR on that last set. So similar to the log pressing, I went a little heavier. This was more to do with plate math. It was going to be weird jumps or starting weight to get to that weight and my overweight 25’s and 10’s would get it to be 231lbs instead. I did pyramid the weights and reps. Left shoulder was feeling achy doing these. It hadn’t been anything while doing any of the other stuff so just watching that. Achy is achy. As long as I can do stuff without impediment or pain, I’m good. Weight did feel a little heavy in hands but that could be just from doing a lot more weight on log press compared to two weeks prior. But just because it feels heavy doesn’t mean it moves heavy. With pauses, it can be hard to gauge things with RIR but I feel I had at least 4RIR there but could be 6RIR really. Chest supported barbell rows after that. Ok, not right away as I actually ate my lunch first. Then it was chest supported barbell rows. I was advised that if these bothered my biceps, we would switch up to a different exercise with one arm at a time that was chest supported. My right biceps was feeling fine today. Weight was listed for these were heavy. 10lbs under my 6RM from first training cycle. Haven’t been close to that weight in about a year. Going to do it for 4x6. I figured for this, I would need to add some sets and adjust my reps to work up to it and have it feel ok. This felt really damn heavy. First three sets it was like I had to figure out what I was doing the first few reps each time until things started moving like they should. Usually that might take a set but it kept repeating each set. It was just feeling damn heavy here. Last set where I was to determine RIR went perfectly though. Like 3-4RIR whereas I was feeling like 1-2RIR those other sets. Got to keep building a strong and powerful back. It is one of those things you have to have to be any good. Half kneeling presses again. This time using the 10RM weight and do it for two max rep sets (1-2RIR). Warming up, the left shoulder was feeling achy. Feeling like it would keep me from matching 10 reps, let alone more than that. It felt at the start of that first set that I’d be stopped before 8 reps but I managed to push through for 11 reps. That came a bit easier on the right side. Now I wasn’t expecting at all to get close to the reps the second set but I felt better the left side and managed to get 11 reps again. Fine by me. Last thing was a change. Still upper back/shoulder health band stuff but not face pulls. The y raises with bands. Haven’t done these since the beginning of the that first training cycle and that was I think part of a triset or something. I was advised to do pauses and 3x10-12. Make it feel “stacked” like locking out a log press. I that that the pauses (since I didn’t do pauses back then) would make a micro band be tough enough to get it 2-3RIR but it was way too light. But I did 12 reps because can’t be certain with the holds and higher reps if that actually will be fatiguing enough. I wasn’t so I added another band to it. That got it working haha. Rain seemed to have stopped and I wondered if I had made the right choice. But after seeing the weather as the work shift ended, I made the right call. Put stuff away, stretched and ordered burritos for dinner.
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