Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Strict Presses w/ bands (head through on last rep only)
No Bands
26x3
Add Bands (+22lbs bottom/+40lbs top)
26x3
56x3
86x3
116x3
146x3
176x3
206x5
191x6
168x6
168x6
168x6
No Bands
26x3
Add Bands (+22lbs bottom/+40lbs top)
26x3
56x3
86x3
116x3
146x3
176x3
206x5
191x6
168x6
168x6
168x6
Pull-ups
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
Seated Dumbbell Shoulder Presses (5 second eccentrics)
40’sx12
40’sx12
40’sx12
40’sx12
40’sx12
40’sx12
Paused Band Pullaparts (3 seconds)
mbx15
mbx15
mbx15
mbx15
mbx15
mbx15
Paused Overhead Dumbbell Triceps Extensions (2 seconds)
40x3
70x15
70x15
70x15
40x3
70x15
70x15
70x15
Stretching
Comments: My right knee didn’t seem to care for all the driving coupled with the other stuff I did Saturday. Iced it and did aggressive soft tissue work on the calf muscle and that did seem to get things feeling more normal. Just something I will have to watch and continue to monitor. Probably forever. It has been over a year with it being like this off and on. Some days it may be good and some days it may be shit. So start of the first I’d say full week of this training prep for regionals. Funny to have it be light out the entire time I’m training now during the week with the time shift. Starting things off with shoulder and upper back stuff. YTW’s with bands. 3x10 on these with brief pauses. I think I did them right (at least the first two sets). Y, then T, then W and that counts as one. Assuming I was to do the sequence here as opposed to doing 10 of each letter in order each set. Fatigue builds up quite a bit faster over sets compared to other warming up type exercises that are similar like say face pulls and such. Last set I definitely forgot where I was in the sequence and ended up doing some extra letters (only 2 I think haha). From there it was heavier stuff. Well I guess the only heavy stuff really this workout. Plan was axle strict presses with bands. Work up to 6RM (2RIR) and then take off a 10% for 3x6. I was advised to stick with the pressing style I had been developing for log (lean back and head through last rep of sets). Axle feels a bit different from log. My log strict press has gone up a bit (back to where it was at my best I think) so my estimated axle press strict max was probably outdated, especially since I did more than that on a barbell in the offseason prep. Reason I mention that is that I had been using +18lbs/+28lbs for band tension last time I did these (right before the elbow fracture happened) for 10-15% band tension so I figured I should probably adjust that to be similar to what I’m using with log. Since log sits higher on the chest, the band tension is slightly less at the bottom with the same band setup. I did 30lbs jumps at it was feeling pretty good. I got greedy and made the same mistake I made with axle incline bench with chaos weight last week. I had actually planned in my head to stop at 176lbs as that would be about what I was hitting with weight plus bands at the bottom of the lift with what I’ve done for say 8-10 reps. But it felt too easy and I feel into the trap of thinking I could do another 30lbs jump. Which I couldn’t. I got four and then another rep after a reset. Definitely not 6 with 2RIR. So pissed at myself for that mistake. Making too many mistakes already in training I feel this cycle with incline axle, tempo ssb squats and now these. Followed that up with taking 15lbs off and trying again. This was also not 6 with 2RIR. More like 6 with 0RIR, though I feel if done fresh without being an idiot, it would’ve been perfect. So seeing as how that wasn’t quite it either, I went slightly more than 10% less for the down sets. It was a good idea as those were still kind of tough for the last rep each set. I need to get more comfortable with the lean back style. I seemed to be able to get things just right with picking my weight attempts for the max rep sets last training cycle and kind of missing the mark this time around. Part of it may be that I’m assuming log is to axle (as it has been very close to each other in the past) when they are different, thinking I’m near the end of a peak cycle when I’m just starting and potentially not being used to going from one show to another without a long build up. I think I need to put my foot down on what I plan at this point and wait until closer to be going for harder stuff. I’m not to be murderlizing myself at this point in the training. Anyways, back to training. Rest of the workout was lighter fare but by no means easy. Well I guess pull-ups aren’t bad. 4x5 with bodyweight and somewhat short rests. Advised to update on RIR after the last set. No chalk as I felt this wasn’t as much effort. Getting better at control as I didn’t have to stop in a dead hang to stop swaying or to continue sets. Right arm in the top of the forearm and brachialis felt a little tense (no pain) on the first set but was ok it seems after that. My warm up was pretty much just a hang and some shoulder retractions hanging as well. Hard to say RIR but I feel like I could do 7 or more really. It is nice to be able to do pull-ups again regularly without biceps pain. Next up was shoulder work. Seated dumbbell presses with 3-5ct eccentrics. Plan here was 3x10-12 with 3RIR on them. I knew that 70’s would be too much and 10’s would be worthless even as a warm-up as just the controlling down was going to be exhausting so I jumped right into 40’s. Of course doing 5 seconds. That first set it felt too light but the fatigue factor added up and it became just right for the second set and pushing it on the last set. This actually became the theme of the day for the rest of the exercises. With not getting things right on axle, I was thinking of going lighter on the other stuff. But I felt those were right as I had them planned and stuck with them. Paused pull aparts were also like the dumbbells. I knew these were a slow burn from when they were part of my warm-ups in the past paired with band pec flyes. I’m glad I was able to stick to mini band for these. Last item was triceps extensions. Didn’t specify what to use just indicated overhead. I elected to use a dumbbell. I was initially going to try doing these seated but my bench with back support I would hit the bench with the dumbbell unless I angled it out away from me and that didn’t seem like a good idea. So I went with standing because I could essentially two arm swing it up and minimize the stress of trying to get it up from a seated position. Plan here was 3x12-15 with 1-2ct pauses in the stretch with 3RIR. Went with 2 seconds and again this followed the pattern of too easy, just right and pushing it. Starting cooking dinner and put stuff away before eating and then stretching. Iced the right knee before bed. Hopefully I get things figured out with picking better attempts for weights before I start effecting the training too much.
Comments: My right knee didn’t seem to care for all the driving coupled with the other stuff I did Saturday. Iced it and did aggressive soft tissue work on the calf muscle and that did seem to get things feeling more normal. Just something I will have to watch and continue to monitor. Probably forever. It has been over a year with it being like this off and on. Some days it may be good and some days it may be shit. So start of the first I’d say full week of this training prep for regionals. Funny to have it be light out the entire time I’m training now during the week with the time shift. Starting things off with shoulder and upper back stuff. YTW’s with bands. 3x10 on these with brief pauses. I think I did them right (at least the first two sets). Y, then T, then W and that counts as one. Assuming I was to do the sequence here as opposed to doing 10 of each letter in order each set. Fatigue builds up quite a bit faster over sets compared to other warming up type exercises that are similar like say face pulls and such. Last set I definitely forgot where I was in the sequence and ended up doing some extra letters (only 2 I think haha). From there it was heavier stuff. Well I guess the only heavy stuff really this workout. Plan was axle strict presses with bands. Work up to 6RM (2RIR) and then take off a 10% for 3x6. I was advised to stick with the pressing style I had been developing for log (lean back and head through last rep of sets). Axle feels a bit different from log. My log strict press has gone up a bit (back to where it was at my best I think) so my estimated axle press strict max was probably outdated, especially since I did more than that on a barbell in the offseason prep. Reason I mention that is that I had been using +18lbs/+28lbs for band tension last time I did these (right before the elbow fracture happened) for 10-15% band tension so I figured I should probably adjust that to be similar to what I’m using with log. Since log sits higher on the chest, the band tension is slightly less at the bottom with the same band setup. I did 30lbs jumps at it was feeling pretty good. I got greedy and made the same mistake I made with axle incline bench with chaos weight last week. I had actually planned in my head to stop at 176lbs as that would be about what I was hitting with weight plus bands at the bottom of the lift with what I’ve done for say 8-10 reps. But it felt too easy and I feel into the trap of thinking I could do another 30lbs jump. Which I couldn’t. I got four and then another rep after a reset. Definitely not 6 with 2RIR. So pissed at myself for that mistake. Making too many mistakes already in training I feel this cycle with incline axle, tempo ssb squats and now these. Followed that up with taking 15lbs off and trying again. This was also not 6 with 2RIR. More like 6 with 0RIR, though I feel if done fresh without being an idiot, it would’ve been perfect. So seeing as how that wasn’t quite it either, I went slightly more than 10% less for the down sets. It was a good idea as those were still kind of tough for the last rep each set. I need to get more comfortable with the lean back style. I seemed to be able to get things just right with picking my weight attempts for the max rep sets last training cycle and kind of missing the mark this time around. Part of it may be that I’m assuming log is to axle (as it has been very close to each other in the past) when they are different, thinking I’m near the end of a peak cycle when I’m just starting and potentially not being used to going from one show to another without a long build up. I think I need to put my foot down on what I plan at this point and wait until closer to be going for harder stuff. I’m not to be murderlizing myself at this point in the training. Anyways, back to training. Rest of the workout was lighter fare but by no means easy. Well I guess pull-ups aren’t bad. 4x5 with bodyweight and somewhat short rests. Advised to update on RIR after the last set. No chalk as I felt this wasn’t as much effort. Getting better at control as I didn’t have to stop in a dead hang to stop swaying or to continue sets. Right arm in the top of the forearm and brachialis felt a little tense (no pain) on the first set but was ok it seems after that. My warm up was pretty much just a hang and some shoulder retractions hanging as well. Hard to say RIR but I feel like I could do 7 or more really. It is nice to be able to do pull-ups again regularly without biceps pain. Next up was shoulder work. Seated dumbbell presses with 3-5ct eccentrics. Plan here was 3x10-12 with 3RIR on them. I knew that 70’s would be too much and 10’s would be worthless even as a warm-up as just the controlling down was going to be exhausting so I jumped right into 40’s. Of course doing 5 seconds. That first set it felt too light but the fatigue factor added up and it became just right for the second set and pushing it on the last set. This actually became the theme of the day for the rest of the exercises. With not getting things right on axle, I was thinking of going lighter on the other stuff. But I felt those were right as I had them planned and stuck with them. Paused pull aparts were also like the dumbbells. I knew these were a slow burn from when they were part of my warm-ups in the past paired with band pec flyes. I’m glad I was able to stick to mini band for these. Last item was triceps extensions. Didn’t specify what to use just indicated overhead. I elected to use a dumbbell. I was initially going to try doing these seated but my bench with back support I would hit the bench with the dumbbell unless I angled it out away from me and that didn’t seem like a good idea. So I went with standing because I could essentially two arm swing it up and minimize the stress of trying to get it up from a seated position. Plan here was 3x12-15 with 1-2ct pauses in the stretch with 3RIR. Went with 2 seconds and again this followed the pattern of too easy, just right and pushing it. Starting cooking dinner and put stuff away before eating and then stretching. Iced the right knee before bed. Hopefully I get things figured out with picking better attempts for weights before I start effecting the training too much.
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