Band Face Pulls
abx12
abx12
abx12
abx12
abx12
abx12
12” Log Strict Presses (head through on last rep only)
87x3
112x3
139x3
164x3
191x1
216x1
241x1
267x1
Add 5 seconds hold and slow eccentric last rep
234x3
234x3
234x3
87x3
112x3
139x3
164x3
191x1
216x1
241x1
267x1
Add 5 seconds hold and slow eccentric last rep
234x3
234x3
234x3
Pull-ups
bwx6
bwx6
bwx6
bwx6
bwx6
bwx6
Paused Close Grip 2-Board Bench Presses (2 seconds)
45x3
95x3
135x3
185x3
225x3
275x3
275x3
275x3
275x3
275x3
45x3
95x3
135x3
185x3
225x3
275x3
275x3
275x3
275x3
275x3
Paused Incline Bench Dumbbell Rear Delt Flyes (3 seconds)
13’sx8
13’sx8
13’sx8
13’sx8
13’sx8
13’sx8
Paused Single Arm Dumbbell Overhead Triceps Extensions (2 seconds)
40x16/16
40x14/14
40x16/16
40x14/14
Stretching
Comments: Lot of stress in the world. Right knee pain was flairing up and I kind of did different things to see what would help. Process of elimination to see what was up. Icing wasn’t doing it really (or at least not as much as it had been) so I tried topical stuff and anti-inflammatories later in the evening. Minimal, if anything. Temporary if anything. The other thing then was swapping out the insoles for my walking shoes. They had been birthday presents so it has been near 6 months. These were the only shoes besides my oly shoes that I had put in orthopedic insoles in. These had gel. They didn’t look worn but I figured that I might as well eliminate variables. That might have helped. It does seem that there is tightness in my lower leg that is pulling on stuff so I may also need to be more aggressive with soft tissue work to get that stuff to calm down as well as monitor things. But that there was an improvement from Saturday to today was a good sign. I wasn’t too sure what this week of workouts would be like considering I had two different kinds of deload preps. So can’t assume what these last few workouts are going to be. I know at least now that there is usually at least one heavy press session during this week. Starting things off with band face pulls. Still 3x12 as it has been. These felt fine enough. Log strict press next. Plan being 1RM (RPE 8-8.5) and then 3x3 with like 12.5-15% less weight. Only indicating the holds on the down sets like I have been doing. Triples (head through last rep) up to 60% and then singles. Since it kind of matched with projected max, I did my usual 25ish jumps. Depending on how I was feeling would determine if I went heavier for that single. Idea being something decent that wouldn’t take away from later this week but prime the CNS. So I was thinking 260-267lbs really. 267lbs would match my best clean and press single with the log without using leg drive. I figured I had this in the range of effort after accidentally doing 200lbs plus the bands for sets last week. Even on not the best day. My bar path wasn’t exactly crisp but I was feeling quite strong. Weights were feeling like very little on my chest unracking, even with a momentary pause. I sometimes do use that motion to make it easier but I’ve been breaking myself of that habit. I went heavier (had to talk myself out of going for 270lbs). Bar path situation was made quite apparent on this as it went up then stopped and then I corrected and it went up like nothing. Like I was doing a pause halfway intentionally. But it wasn’t. I went with the heavier side of things then for the down sets. These were with the lean back and head through with holds on last reps. First set was fine, second was just ok (I felt like one rep wasn’t as crisp) and last set was best. Strict press on log is feeling strong. Almost funny to me how my balance and such were all over the place at the beginning of this training cycle. Now I feel I could do several sets matching reps I hit for top sets this cycle. Pull-ups next. Just bodyweight for 3x6. Deloading in some aspects. No warm-up reps needed since just bodyweight. I wasn’t sure how these would feel as right arm was a little stiff and sore from event work on Saturday. But no issues really. My hope was to do all these without needing to “rest” in a deadhang to recover or stop swinging. This was successful. I felt like I was using my back on these which can’t always say I feel that mind muscle connection. Board pressing next. Advised to do 5x3 and autoregulate. Listed was 275lbs for the working weight. 1-2ct pauses and 90-120 seconds rest. I was told to treat this like heavy speed work. Make sure those reps were taking less than a second to lockout out after initiating the press off the boards. I think this weight was fine. Probably could go a little heavier and still be within parameters. Paused rear delt flyes with thumbs down again. 3x8 so same weight as last time. I didn’t bother with a warm-up set. These felt tough today. Got them done. Last thing being triceps. One arm dumbbell. Two sets of max reps with 2ct holds, leaving 2-3RIR. The difficulty felt weird. Started easy then got tough real fast and then stated there for a bit. I might have stopped too early on the first set with how I kept going on the second set despite feeling the fatigue. So maybe 2-3RIR could be a bit more on these going forward. Just recovery between sets might take a dive perhaps. Left side wasn’t as odd with the difficulty fluctuating like the right side. Put stuff away and ate pot roast before stretching. Skipped icing and just spent extra time on the right calf to get that to loosen up.
Comments: Lot of stress in the world. Right knee pain was flairing up and I kind of did different things to see what would help. Process of elimination to see what was up. Icing wasn’t doing it really (or at least not as much as it had been) so I tried topical stuff and anti-inflammatories later in the evening. Minimal, if anything. Temporary if anything. The other thing then was swapping out the insoles for my walking shoes. They had been birthday presents so it has been near 6 months. These were the only shoes besides my oly shoes that I had put in orthopedic insoles in. These had gel. They didn’t look worn but I figured that I might as well eliminate variables. That might have helped. It does seem that there is tightness in my lower leg that is pulling on stuff so I may also need to be more aggressive with soft tissue work to get that stuff to calm down as well as monitor things. But that there was an improvement from Saturday to today was a good sign. I wasn’t too sure what this week of workouts would be like considering I had two different kinds of deload preps. So can’t assume what these last few workouts are going to be. I know at least now that there is usually at least one heavy press session during this week. Starting things off with band face pulls. Still 3x12 as it has been. These felt fine enough. Log strict press next. Plan being 1RM (RPE 8-8.5) and then 3x3 with like 12.5-15% less weight. Only indicating the holds on the down sets like I have been doing. Triples (head through last rep) up to 60% and then singles. Since it kind of matched with projected max, I did my usual 25ish jumps. Depending on how I was feeling would determine if I went heavier for that single. Idea being something decent that wouldn’t take away from later this week but prime the CNS. So I was thinking 260-267lbs really. 267lbs would match my best clean and press single with the log without using leg drive. I figured I had this in the range of effort after accidentally doing 200lbs plus the bands for sets last week. Even on not the best day. My bar path wasn’t exactly crisp but I was feeling quite strong. Weights were feeling like very little on my chest unracking, even with a momentary pause. I sometimes do use that motion to make it easier but I’ve been breaking myself of that habit. I went heavier (had to talk myself out of going for 270lbs). Bar path situation was made quite apparent on this as it went up then stopped and then I corrected and it went up like nothing. Like I was doing a pause halfway intentionally. But it wasn’t. I went with the heavier side of things then for the down sets. These were with the lean back and head through with holds on last reps. First set was fine, second was just ok (I felt like one rep wasn’t as crisp) and last set was best. Strict press on log is feeling strong. Almost funny to me how my balance and such were all over the place at the beginning of this training cycle. Now I feel I could do several sets matching reps I hit for top sets this cycle. Pull-ups next. Just bodyweight for 3x6. Deloading in some aspects. No warm-up reps needed since just bodyweight. I wasn’t sure how these would feel as right arm was a little stiff and sore from event work on Saturday. But no issues really. My hope was to do all these without needing to “rest” in a deadhang to recover or stop swinging. This was successful. I felt like I was using my back on these which can’t always say I feel that mind muscle connection. Board pressing next. Advised to do 5x3 and autoregulate. Listed was 275lbs for the working weight. 1-2ct pauses and 90-120 seconds rest. I was told to treat this like heavy speed work. Make sure those reps were taking less than a second to lockout out after initiating the press off the boards. I think this weight was fine. Probably could go a little heavier and still be within parameters. Paused rear delt flyes with thumbs down again. 3x8 so same weight as last time. I didn’t bother with a warm-up set. These felt tough today. Got them done. Last thing being triceps. One arm dumbbell. Two sets of max reps with 2ct holds, leaving 2-3RIR. The difficulty felt weird. Started easy then got tough real fast and then stated there for a bit. I might have stopped too early on the first set with how I kept going on the second set despite feeling the fatigue. So maybe 2-3RIR could be a bit more on these going forward. Just recovery between sets might take a dive perhaps. Left side wasn’t as odd with the difficulty fluctuating like the right side. Put stuff away and ate pot roast before stretching. Skipped icing and just spent extra time on the right calf to get that to loosen up.
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