Paused Axle Clean and Push Presses (clean every rep, 3 seconds at sternum in dip for clean)
30x3
60x3
90x3
120x3
150x3
180x3
210x3
210x3
210x3
210x3
30x3
60x3
90x3
120x3
150x3
180x3
210x3
210x3
210x3
210x3
Axle Push Presses
210x1
235x1
260x1
285x4
257x4
210x1
235x1
260x1
285x4
257x4
Axle Incline Bench Presses (3 second eccentrics)
30x3
60x3
90x3
120x3
150x3
180x3
210x4
210x4
210x4
30x3
60x3
90x3
120x3
150x3
180x3
210x4
210x4
210x4
Bench Chest Supported Dumbbell Rows (3-0-3-0 tempo)
46’sx10
46’sx10
46’sx10
46’sx10
46’sx10
46’sx10
Half Kneeling Band Face Pulls (low anchor point)
mmbx20
mmb+µbx20
mmb+(2)µbx20
mmbx20
mmb+µbx20
mmb+(2)µbx20
Dead Stop Axle Floor Triceps Extensions
95x12
95x12
95x12
95x12
95x12
95x12
Stretching
Comments: I was anxious and looking to redeem last week’s effort with axle clean and press. I wasn’t sure if axle clean and press would be a thing for this workout until the day before as sometimes those movements are too taxing to recover from week to week with the stress on the biceps and such. I had felt fine after Tuesday’s session but then my body just decided that my knees and lower back were going to be achy Wednesday. Thankfully sleeping seemed to resolve the lower back stuff nicely. Knees not so much. I wanted a good day of training when I did see it was clean and presses. I spend a period of time during my lunch break doing mobility stretches and foam rolling on my right lower leg. Doing the dorsiflexion wall test, I’m 2” closer to the wall to touch with my right knee vs my left knee. I’m really not sure what to do to even things out as it is quite apparent when in the bottom of a squat as it shifts things with one side being hyper mobile and the other not. Doing too much can also be a problem if I try to overcorrect. More isn’t always more. On to the actual training for the day. Axle clean and press every rep to start. 50lbs less than last week for this “lighter” week as far as clean and press emphasis. Paused but a little different. The previous time that a “pause” was done for these was super light and it had been just at the sternum and on the shoulders for a 1ct. This time, it was just the sternum but while doing the “dip” for the last pop to the shoulders of the continental style. Before I got to that, I had to figure some things out. I needed to be explosive on that pop. Knees need to be springs that coil. They hadn’t been last week. I felt stiff, slow and immobile. Not me. I wore my grip shit under a t-shirt with a large decal on the front and chalked the crap out of the shirt. This would hopefully be a better situation. I did look at federation approved shirts but they are sold out in my size so not going to worry about that (I have the oldest models so they have been improved). I tried to move the crash pads out a little so that perhaps my stance would feel less claustrophobic. I don’t do a lot of lateral transfer for getting under weights though. The plan here was to use the style I’d use for max effort work for form work and to wear what I’d wear for that kind of effort. I would need to see what felt fine. I wanted to see if I could pull this off with compression cuffs for the elbows and knee sleeves. These did feel a lot better compared to last week. Those pauses were killers though. A lot of tension on the knees holding that position and keeping things tight to my body. I was told to not rush things and go at my own pace here and that reps in the set were more so I could have recency of mind and tactical senses to readjust. Axle goes a bit more AWOL compared to log when on the pads as those first two sets I had to reset it as it kept falling off. After the first rep of the second set, I finally reverted to doing two bumps up the body instead of the one. I won’t be doing just one at heavier weights. The press felt easy every time. I was definitely getting that feeling of the rack being violent. This was a step in the right direction but I still feel like this is how 260lbs should’ve felt last week and what I need it to be feeling like now for me to be sure I can blast up a PR. More axle after that but out of the rack. I wore what I had been wearing on the axle clean and presses for these. As has been the case for me, warming up on clean and presses doesn’t seem to really carry over to warming up for out of the rack. Weight feels heavy on my shoulders and my knees are achy. Not the best thing when the plan is to do a top set of 4 (1-2RIR) and then drop down a little for a second set. My plan here was to do 280-285 for the top set. Anything over 280x3 would be a technical PR on this axle out of the rack. Did 25lbs jumps as singles. Stuff was feeling heavy walking out but was going up smooth. Had to tell myself that that first rep is going to feel heavy and will probably not be as fast as other reps. I was right. That first rep was feeling heavy and went a little in front of me so I didn’t feel quite confident to just bring it right back down for the next rep so I took a breath to focus and brace. That second rep flew up like it was nothing. Third rep was a little slower and was harder to lockout. It was in that range going for the next one that it could stall or fly up honestly. It went somewhere in the middle of that with the lockout being a little tougher than I would’ve like. 1RIR is a possibility here but I may have cut it too close. Seeing how close I was to the razor’s edge on that, I went with 10% drop for the down set. It felt heavy and my triceps were feeling the fatigue but it was finished and ok. From there it was axle on incline. This has been a rotating door of variations this training cycle. I was told do these with no boards for ease of motion (unless I felt I could do more weight with the boards and I honestly don’t know at this point so I didn’t) and 3 second eccentrics. Work up to 3x4. 30lbs jumps as per usual and trying to keep pushing to get comfortable in the low 200’s range on these. Get consistent. These seemed to go fairly well. Only rep that I felt wasn’t as crisp was the last rep of the last set. Goal had been to get extra triceps work on the eccentrics. Chest work on the concentric. Into the garage for rows. Same tempo rows as last week. Advised to increase a little as needed to keep within the RPE range of 7-8. I went with 6lbs more using the plateloaded handles. The added cue to think of these as pulling into the body for the axle on the continental was helpful lightbulb moment. I feel like these might have been easier than last week so I guess I will have to continue progressing on these. The axle flip help face pulls were next. Once I got used to the sensation, I think I got ok with going up in band tension. The pull down is an odd feeling and it kind of through me last week at the start. I noticed that the tension from last time was way too light now so rather than do another 3x20 and treat that as a warm-up like last week, I figured I’d just add a little band tension each set. That seemed to work out fine. Last thing was for triceps. Same as last week using axle with the deadstop. No warm-ups I felt were needed this time. Went up a little bit in weight as well since it seemed the cumulative fatigue was the biggest factor last week. Put stuff away and got dinner ready. Stretched and iced my knees before bed.
Comments: I was anxious and looking to redeem last week’s effort with axle clean and press. I wasn’t sure if axle clean and press would be a thing for this workout until the day before as sometimes those movements are too taxing to recover from week to week with the stress on the biceps and such. I had felt fine after Tuesday’s session but then my body just decided that my knees and lower back were going to be achy Wednesday. Thankfully sleeping seemed to resolve the lower back stuff nicely. Knees not so much. I wanted a good day of training when I did see it was clean and presses. I spend a period of time during my lunch break doing mobility stretches and foam rolling on my right lower leg. Doing the dorsiflexion wall test, I’m 2” closer to the wall to touch with my right knee vs my left knee. I’m really not sure what to do to even things out as it is quite apparent when in the bottom of a squat as it shifts things with one side being hyper mobile and the other not. Doing too much can also be a problem if I try to overcorrect. More isn’t always more. On to the actual training for the day. Axle clean and press every rep to start. 50lbs less than last week for this “lighter” week as far as clean and press emphasis. Paused but a little different. The previous time that a “pause” was done for these was super light and it had been just at the sternum and on the shoulders for a 1ct. This time, it was just the sternum but while doing the “dip” for the last pop to the shoulders of the continental style. Before I got to that, I had to figure some things out. I needed to be explosive on that pop. Knees need to be springs that coil. They hadn’t been last week. I felt stiff, slow and immobile. Not me. I wore my grip shit under a t-shirt with a large decal on the front and chalked the crap out of the shirt. This would hopefully be a better situation. I did look at federation approved shirts but they are sold out in my size so not going to worry about that (I have the oldest models so they have been improved). I tried to move the crash pads out a little so that perhaps my stance would feel less claustrophobic. I don’t do a lot of lateral transfer for getting under weights though. The plan here was to use the style I’d use for max effort work for form work and to wear what I’d wear for that kind of effort. I would need to see what felt fine. I wanted to see if I could pull this off with compression cuffs for the elbows and knee sleeves. These did feel a lot better compared to last week. Those pauses were killers though. A lot of tension on the knees holding that position and keeping things tight to my body. I was told to not rush things and go at my own pace here and that reps in the set were more so I could have recency of mind and tactical senses to readjust. Axle goes a bit more AWOL compared to log when on the pads as those first two sets I had to reset it as it kept falling off. After the first rep of the second set, I finally reverted to doing two bumps up the body instead of the one. I won’t be doing just one at heavier weights. The press felt easy every time. I was definitely getting that feeling of the rack being violent. This was a step in the right direction but I still feel like this is how 260lbs should’ve felt last week and what I need it to be feeling like now for me to be sure I can blast up a PR. More axle after that but out of the rack. I wore what I had been wearing on the axle clean and presses for these. As has been the case for me, warming up on clean and presses doesn’t seem to really carry over to warming up for out of the rack. Weight feels heavy on my shoulders and my knees are achy. Not the best thing when the plan is to do a top set of 4 (1-2RIR) and then drop down a little for a second set. My plan here was to do 280-285 for the top set. Anything over 280x3 would be a technical PR on this axle out of the rack. Did 25lbs jumps as singles. Stuff was feeling heavy walking out but was going up smooth. Had to tell myself that that first rep is going to feel heavy and will probably not be as fast as other reps. I was right. That first rep was feeling heavy and went a little in front of me so I didn’t feel quite confident to just bring it right back down for the next rep so I took a breath to focus and brace. That second rep flew up like it was nothing. Third rep was a little slower and was harder to lockout. It was in that range going for the next one that it could stall or fly up honestly. It went somewhere in the middle of that with the lockout being a little tougher than I would’ve like. 1RIR is a possibility here but I may have cut it too close. Seeing how close I was to the razor’s edge on that, I went with 10% drop for the down set. It felt heavy and my triceps were feeling the fatigue but it was finished and ok. From there it was axle on incline. This has been a rotating door of variations this training cycle. I was told do these with no boards for ease of motion (unless I felt I could do more weight with the boards and I honestly don’t know at this point so I didn’t) and 3 second eccentrics. Work up to 3x4. 30lbs jumps as per usual and trying to keep pushing to get comfortable in the low 200’s range on these. Get consistent. These seemed to go fairly well. Only rep that I felt wasn’t as crisp was the last rep of the last set. Goal had been to get extra triceps work on the eccentrics. Chest work on the concentric. Into the garage for rows. Same tempo rows as last week. Advised to increase a little as needed to keep within the RPE range of 7-8. I went with 6lbs more using the plateloaded handles. The added cue to think of these as pulling into the body for the axle on the continental was helpful lightbulb moment. I feel like these might have been easier than last week so I guess I will have to continue progressing on these. The axle flip help face pulls were next. Once I got used to the sensation, I think I got ok with going up in band tension. The pull down is an odd feeling and it kind of through me last week at the start. I noticed that the tension from last time was way too light now so rather than do another 3x20 and treat that as a warm-up like last week, I figured I’d just add a little band tension each set. That seemed to work out fine. Last thing was for triceps. Same as last week using axle with the deadstop. No warm-ups I felt were needed this time. Went up a little bit in weight as well since it seemed the cumulative fatigue was the biggest factor last week. Put stuff away and got dinner ready. Stretched and iced my knees before bed.
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