Axle Push Presses (beltless)
38x3
68x3
98x3
128x3
158x3
188x3
218x3
248x3
248x3
248x3
38x3
68x3
98x3
128x3
158x3
188x3
218x3
248x3
248x3
248x3
Paused Axle Push Presses (beltless, 3 seconds dip)
216x3
216x3
216x3
216x3
216x3
216x3
Axle Incline Bench Presses w/ Chaos Bands
No Weight
26x10
Added Weight
26+50x3
56+50x3
86+50x3
116+50x3
146+50x3
173+50x3
136+50x8
136+50x8
136+50x8
No Weight
26x10
Added Weight
26+50x3
56+50x3
86+50x3
116+50x3
146+50x3
173+50x3
136+50x8
136+50x8
136+50x8
Birddog Dumbbell Rows
10x3/3
40x3/3
70x10/10
70x10/10
70x10/10
10x3/3
40x3/3
70x10/10
70x10/10
70x10/10
Dumbbell External Rotations on Incline Bench (2 second pauses, 3 parts)
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
Band Lateral Raises/Band Overhead Triceps Extensions
mb’sx25/lb+(2)µbx25
mb’sx20/lb+(2)µbx21
mb’sx15/lb+(2)µbx17
mb’sx25/lb+(2)µbx25
mb’sx20/lb+(2)µbx21
mb’sx15/lb+(2)µbx17
Stretching
Comments: Still seeing that I put out a lot for the show based on how I feel and performance. Seeing people I competed against already lifting heavy this week I think shows just how much I peak for shows as I really needed the rest. But also recovery and each is different and I don’t know everyone’s life. But the people I’m seeing do this are those I beat so… Training for today was going to be interesting. There was worry of the weather but I wasn’t doing any cleans this time and I could do parts of the workout in the garage if needed. But it only rained a bit in the morning and no issues rest of the day. I’ve done overhead in the rain. It has gotten warmer to the point where I may have to consider doing my off day walks after work rather than during my lunch break. Just going to depend on the day and the workload at work I think. So starting things off with axle push presses. As has been the case, starting off a training cycle with axle with no support gear other than wrist wraps. Felt a little stiff in the shoulders and knees but that went away after like two sets. Haven’t done axle out of this rack but it seemed to be fine. Not as temperamental as log out of the rack it seems. I was interested to see how these felt considering how explosive the light weights felt on Tuesday. Got bruises on my throat/neck from little love taps from axle so I know that that is going to be a weekly thing for this training prep. Hips and glutes and chest were tight from Tuesday still with all the reps. Plan here was 77.5% for 3x3 with 2 minutes rest. I worked up in triples with 30lbs jumps. This seemed fine. Not 100% crisp but felt about right for taking a long break from these to focus on log and other things for past prep cycle of offseason into competing. Familiar feeling of weight feeling heavy with the 30lbs jumps but knowing that it feeling heavy doesn’t mean it won’t move easy at the start. On the second rep of the second set, I forgot what I was doing and prepared to do a rebound rep but caught myself. Oops, now is not the time. This event is going to be for max. After that was more axle push presses but with pauses. Took about 30lbs off to get to be 10% lighter. Same thing with 3x3 with 2 minutes rest. I wasn’t sure how these would go with the time in the dip (having knees bent) but these were fine. They felt really easy and comfortable. Again, second rep of second set I forgot what I was doing. This time I held my breath from the first rep and was still holding it on the second rather than catch my air between reps. That could’ve been bad but it was easy enough that I didn’t get lightheaded. So that was some solid pressing work. Right shoulder (well more that side neck and trap) was tight but I think that is more just remnants from the contest effort as my neck had been tense on the drive home as it was a lot. From there was a twist on a familiar exercise. Or a variation of one. I’ve done axle incline before but maybe like only four times prior. Axle I’ve been doing for the past year has been just log. Different in the way I grip the implement and the ROM is 6” less. So while log incline has been strong, I felt that this wasn’t going to be as much. The other thing was using chaos weight (the hanging bands). The proposed plan here was work up to 3x8 with it being RPE 7 (3-5RIR). 75% of 1rm with 15-20% of that weight being chaos weight. I’ve only tried chaos weight exercises like twice with PVC and not a lot of weight. So I wasn’t too sure what to expect here. I did know that I wanted each “weight” on a separate band to have competing jiggle physics. I had wanted to use chains but they were too long for incline bench (they would work for standing overhead) so I used the two small pairs of kettlebells I have. It felt awkward. I wasn’t sure what I could do and I had to test some things. I wasn’t sure if the guidance here was to base 75% off what I think I could do for axle incline or with the setup for axle incline. I set up what I thought would be the appropriate weight but I realized after three reps it wasn’t and took off a good bit of weight. And honestly, those lighter sets didn’t quite feel like they were low enough effort to be what was expected. At least no the first and last set. I rested a good bit after that first set and the second set felt how it should. I’m also using a wider grip than I have been for incline and benching. I’m usually close grip with bench and really close grip for triceps emphasis. I felt though that this was more of a tool for the axle press and like how the log incline was as well with a set grip. So I used my axle press grip here and that certainly added to things a bit. But I at least know where I stand here and can be better about it next time. From there I moved into the garage. This next one was a new rowing exercise. It looked silly, or more it would make me look silly. But I think it is exactly what I needed. So it was a row doing a birddog. Requiring a good bit of core balance and stability. Plan here was RPE 7 for 3x10. Since this was a first time, I didn’t want to bother with loading up a plateloaded dumbbell so my hope was that this was something I could do with my solid dumbbells to start and adjust from there. It is an awkward movement. Warming up, the rowing with my right side felt least stable and I was thinking that maybe 40lbs is enough. But I’m persistent and I went for 70lbs. That toggles inverted as once I did that weight, my left side rowing was the balance issue. The right side felt stable so I think the switch over I was surprised that it was having trouble. My left side of lower back is where I have the disc bulge issue and nerves and stuff was feeling stiff there the week of contest and the days after it. And this seemed to address that while not aggravating things. The rowing part was pretty darn easy. The keeping stable was the hard part. After that was the little muscles of the upper back and shoulders. External rotations with the dumbbell. Now I’m not 100% certain I did these right as far as when to pause. Retraction, rotation, retraction so 2 second holds at 3 points doing the movement. These felt good. Last thing was superset of bands for shoulders and triceps. Advised 3x15-25 with 3-5RIR. So usually I try to do a little rest and have taken a break between the supersets when knowing it was a tough one so as not to decrease training effect. Well this was a much higher rep range and figured that keeping these a one big set would work out pretty well. Reps dropped off pretty good as that first set was really easy. Finished up with putting stuff away and then eating a big pot roast before stretching. No icing tonight, knee hasn’t felt too bad.
Comments: Still seeing that I put out a lot for the show based on how I feel and performance. Seeing people I competed against already lifting heavy this week I think shows just how much I peak for shows as I really needed the rest. But also recovery and each is different and I don’t know everyone’s life. But the people I’m seeing do this are those I beat so… Training for today was going to be interesting. There was worry of the weather but I wasn’t doing any cleans this time and I could do parts of the workout in the garage if needed. But it only rained a bit in the morning and no issues rest of the day. I’ve done overhead in the rain. It has gotten warmer to the point where I may have to consider doing my off day walks after work rather than during my lunch break. Just going to depend on the day and the workload at work I think. So starting things off with axle push presses. As has been the case, starting off a training cycle with axle with no support gear other than wrist wraps. Felt a little stiff in the shoulders and knees but that went away after like two sets. Haven’t done axle out of this rack but it seemed to be fine. Not as temperamental as log out of the rack it seems. I was interested to see how these felt considering how explosive the light weights felt on Tuesday. Got bruises on my throat/neck from little love taps from axle so I know that that is going to be a weekly thing for this training prep. Hips and glutes and chest were tight from Tuesday still with all the reps. Plan here was 77.5% for 3x3 with 2 minutes rest. I worked up in triples with 30lbs jumps. This seemed fine. Not 100% crisp but felt about right for taking a long break from these to focus on log and other things for past prep cycle of offseason into competing. Familiar feeling of weight feeling heavy with the 30lbs jumps but knowing that it feeling heavy doesn’t mean it won’t move easy at the start. On the second rep of the second set, I forgot what I was doing and prepared to do a rebound rep but caught myself. Oops, now is not the time. This event is going to be for max. After that was more axle push presses but with pauses. Took about 30lbs off to get to be 10% lighter. Same thing with 3x3 with 2 minutes rest. I wasn’t sure how these would go with the time in the dip (having knees bent) but these were fine. They felt really easy and comfortable. Again, second rep of second set I forgot what I was doing. This time I held my breath from the first rep and was still holding it on the second rather than catch my air between reps. That could’ve been bad but it was easy enough that I didn’t get lightheaded. So that was some solid pressing work. Right shoulder (well more that side neck and trap) was tight but I think that is more just remnants from the contest effort as my neck had been tense on the drive home as it was a lot. From there was a twist on a familiar exercise. Or a variation of one. I’ve done axle incline before but maybe like only four times prior. Axle I’ve been doing for the past year has been just log. Different in the way I grip the implement and the ROM is 6” less. So while log incline has been strong, I felt that this wasn’t going to be as much. The other thing was using chaos weight (the hanging bands). The proposed plan here was work up to 3x8 with it being RPE 7 (3-5RIR). 75% of 1rm with 15-20% of that weight being chaos weight. I’ve only tried chaos weight exercises like twice with PVC and not a lot of weight. So I wasn’t too sure what to expect here. I did know that I wanted each “weight” on a separate band to have competing jiggle physics. I had wanted to use chains but they were too long for incline bench (they would work for standing overhead) so I used the two small pairs of kettlebells I have. It felt awkward. I wasn’t sure what I could do and I had to test some things. I wasn’t sure if the guidance here was to base 75% off what I think I could do for axle incline or with the setup for axle incline. I set up what I thought would be the appropriate weight but I realized after three reps it wasn’t and took off a good bit of weight. And honestly, those lighter sets didn’t quite feel like they were low enough effort to be what was expected. At least no the first and last set. I rested a good bit after that first set and the second set felt how it should. I’m also using a wider grip than I have been for incline and benching. I’m usually close grip with bench and really close grip for triceps emphasis. I felt though that this was more of a tool for the axle press and like how the log incline was as well with a set grip. So I used my axle press grip here and that certainly added to things a bit. But I at least know where I stand here and can be better about it next time. From there I moved into the garage. This next one was a new rowing exercise. It looked silly, or more it would make me look silly. But I think it is exactly what I needed. So it was a row doing a birddog. Requiring a good bit of core balance and stability. Plan here was RPE 7 for 3x10. Since this was a first time, I didn’t want to bother with loading up a plateloaded dumbbell so my hope was that this was something I could do with my solid dumbbells to start and adjust from there. It is an awkward movement. Warming up, the rowing with my right side felt least stable and I was thinking that maybe 40lbs is enough. But I’m persistent and I went for 70lbs. That toggles inverted as once I did that weight, my left side rowing was the balance issue. The right side felt stable so I think the switch over I was surprised that it was having trouble. My left side of lower back is where I have the disc bulge issue and nerves and stuff was feeling stiff there the week of contest and the days after it. And this seemed to address that while not aggravating things. The rowing part was pretty darn easy. The keeping stable was the hard part. After that was the little muscles of the upper back and shoulders. External rotations with the dumbbell. Now I’m not 100% certain I did these right as far as when to pause. Retraction, rotation, retraction so 2 second holds at 3 points doing the movement. These felt good. Last thing was superset of bands for shoulders and triceps. Advised 3x15-25 with 3-5RIR. So usually I try to do a little rest and have taken a break between the supersets when knowing it was a tough one so as not to decrease training effect. Well this was a much higher rep range and figured that keeping these a one big set would work out pretty well. Reps dropped off pretty good as that first set was really easy. Finished up with putting stuff away and then eating a big pot roast before stretching. No icing tonight, knee hasn’t felt too bad.
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