Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Strict Presses (head through on last rep only)
36x3
66x3
96x3
126x3
156x3
186x5
186x5
186x5
36x3
66x3
96x3
126x3
156x3
186x5
186x5
186x5
Axle Strict Presses w/ Pause at Forehead (3 seconds, head through on last rep only)
158x5
158x5
158x5
158x5
158x5
158x5
Pull-ups (0-1-0-1 tempo, 28 reps total)
bwx6
bwx5
bwx4
bwx4
bwx3
bwx3
bwx3
bwx6
bwx5
bwx4
bwx4
bwx3
bwx3
bwx3
Ring Push-ups (feet elevated on bench)
bwx15
bwx15
bwx15
bwx15
bwx15
bwx15
Defranco Band Pull-aparts (30 seconds on/30 seconds off)
mbx13
mbx15
mbx16
mbx13
mbx15
mbx16
Band Triceps Extensions (facing away, rack)
abx30
abx30
abx30
abx30
Stretching
Comments: Family stuff for Easter. I knew this would be a thing so prepared for that but I think I did want a little bit of rest to recoup a little more but these are important moments. Can plan for the time but no idea what will be happening in that time. I did expect that I’d be chased and chase my nephews (my calves were so stiff from Saturday) but not that I’d have to push one around in grandma’s wheelchair pretending to be British or having to paint squishy foam dinosaurs. There was also some added stress where my router wasn’t working and I had to spend over an hour to get it working again as if that wasn’t working, I couldn’t log in to work Monday. Despite all those things, I made time for that and for all the things I needed/wanted to do for Sunday. Monday was fine. Fairly quiet. Between 97-99% chance of rain. Thankfully I could do most of the workout in the garage. Band warming up was fine, other than hitting my hand on the garage door track and needing a band-aid. I did get a little distracted on the second set as I was worried I’d do it again and almost lost where I was. Outside for axle work. Freezing rain so it was a good thing these were strict presses and I’ve gotten things down for these to be very minimal movement. Also no bands this time so didn’t have to worry about additional setup. Plan was 5lbs more than last week with bands for the top set for 3x5. Report back RIR on the last set as per usual. 30lbs jumps and triples all the way up. Abdominals were still a bit sore/stiff from Thursday and Saturday. Pressing didn’t feel as smooth at the start and got a little better as I went. Finally clicked for the last set. From there it was more strict presses but this time with holds at forehead height. I’ve done these before but it has been 2 seconds whereas this was to be 3 seconds. 3x5 here as well and same thing with it being 2 minutes rests and gauge RIR last set. I was expecting these to be a lot harder than they were. I think because it would require me to be in the position of lean back more and I’ve noticed that breathing and bracing over more reps is tough. Not sure if a time or rep thing with that. But these felt pretty light comparatively. That is not to say that these got a good bit tougher as the sets went on. Still felt like I had more reps there in the end though. You know the drill, packed things up in to the patio sun room from outside and then back into the garage. So pull-ups again with inverted tempo. Same as last week but total reps increased to 28. I decided to try and start the first rep like normal rather than do the first part as the 1 second dead hang. My hope was that doing it that way where I ended on the 1 second dead hang would be kinder to the biceps and be able to have it be less jarring and work on the lat control better. My forearms around where the ulnar nerve is are sore from Hercules holds I guess. And maybe axle cleans. I didn’t quite stick to RPE 7 on the first few sets. I seem to recover enough from RPE 8-8.5 on pull-ups to do 90 seconds rests to repeat. After seeing that I’d have to do 1 rep set for the last one if I stuck to 4’s, I went to 3’s which was definitely more like RPE 7 to have it be a set worth doing at the end haha. From there it was on to ring push-ups. It has been a bit since I’ve done these. Advised to do them with feet elevated so that I was parallel to the ground at the bottom of the movement. Said to do 3x12-15 RPE 7 with 90 seconds rest. I may have glossed over about getting a good stretch here. I was initially worried that I’d struggle to get reps here as my core was feeling fatigued. But I guess that was just a feeling as this was quite easy. Only the last set did I start to feel fatigue in the shoulders and triceps. I think I haven’t done a variation of these since the first training cycle. Another exercise that has been absent was the Defranco band pull-aparts. Those were from the end of the second cycle. These weren’t for reps though, they were for time. 3 sets of 30 seconds with 30-45 seconds rest between sets. I figured I’d go for the 30/30 approach. Didn’t feel bad the first set, got tougher the second set and was pretty tough the last set. But not as difficult overall as I was expecting things to be. Last thing was band triceps extensions. 2x25-30 at RPE 6-7. Went with average band and got those two sets pretty easy. Put stuff away, wiped down the wet stuff and put that away too. Eye round roast for dinner followed by stretching. No icing tonight.
Comments: Family stuff for Easter. I knew this would be a thing so prepared for that but I think I did want a little bit of rest to recoup a little more but these are important moments. Can plan for the time but no idea what will be happening in that time. I did expect that I’d be chased and chase my nephews (my calves were so stiff from Saturday) but not that I’d have to push one around in grandma’s wheelchair pretending to be British or having to paint squishy foam dinosaurs. There was also some added stress where my router wasn’t working and I had to spend over an hour to get it working again as if that wasn’t working, I couldn’t log in to work Monday. Despite all those things, I made time for that and for all the things I needed/wanted to do for Sunday. Monday was fine. Fairly quiet. Between 97-99% chance of rain. Thankfully I could do most of the workout in the garage. Band warming up was fine, other than hitting my hand on the garage door track and needing a band-aid. I did get a little distracted on the second set as I was worried I’d do it again and almost lost where I was. Outside for axle work. Freezing rain so it was a good thing these were strict presses and I’ve gotten things down for these to be very minimal movement. Also no bands this time so didn’t have to worry about additional setup. Plan was 5lbs more than last week with bands for the top set for 3x5. Report back RIR on the last set as per usual. 30lbs jumps and triples all the way up. Abdominals were still a bit sore/stiff from Thursday and Saturday. Pressing didn’t feel as smooth at the start and got a little better as I went. Finally clicked for the last set. From there it was more strict presses but this time with holds at forehead height. I’ve done these before but it has been 2 seconds whereas this was to be 3 seconds. 3x5 here as well and same thing with it being 2 minutes rests and gauge RIR last set. I was expecting these to be a lot harder than they were. I think because it would require me to be in the position of lean back more and I’ve noticed that breathing and bracing over more reps is tough. Not sure if a time or rep thing with that. But these felt pretty light comparatively. That is not to say that these got a good bit tougher as the sets went on. Still felt like I had more reps there in the end though. You know the drill, packed things up in to the patio sun room from outside and then back into the garage. So pull-ups again with inverted tempo. Same as last week but total reps increased to 28. I decided to try and start the first rep like normal rather than do the first part as the 1 second dead hang. My hope was that doing it that way where I ended on the 1 second dead hang would be kinder to the biceps and be able to have it be less jarring and work on the lat control better. My forearms around where the ulnar nerve is are sore from Hercules holds I guess. And maybe axle cleans. I didn’t quite stick to RPE 7 on the first few sets. I seem to recover enough from RPE 8-8.5 on pull-ups to do 90 seconds rests to repeat. After seeing that I’d have to do 1 rep set for the last one if I stuck to 4’s, I went to 3’s which was definitely more like RPE 7 to have it be a set worth doing at the end haha. From there it was on to ring push-ups. It has been a bit since I’ve done these. Advised to do them with feet elevated so that I was parallel to the ground at the bottom of the movement. Said to do 3x12-15 RPE 7 with 90 seconds rest. I may have glossed over about getting a good stretch here. I was initially worried that I’d struggle to get reps here as my core was feeling fatigued. But I guess that was just a feeling as this was quite easy. Only the last set did I start to feel fatigue in the shoulders and triceps. I think I haven’t done a variation of these since the first training cycle. Another exercise that has been absent was the Defranco band pull-aparts. Those were from the end of the second cycle. These weren’t for reps though, they were for time. 3 sets of 30 seconds with 30-45 seconds rest between sets. I figured I’d go for the 30/30 approach. Didn’t feel bad the first set, got tougher the second set and was pretty tough the last set. But not as difficult overall as I was expecting things to be. Last thing was band triceps extensions. 2x25-30 at RPE 6-7. Went with average band and got those two sets pretty easy. Put stuff away, wiped down the wet stuff and put that away too. Eye round roast for dinner followed by stretching. No icing tonight.
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