Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Strict Presses (head through on last rep only)
51x3
81x3
111x3
141x3
171x3
201x5
201x5
201x5
51x3
81x3
111x3
141x3
171x3
201x5
201x5
201x5
Axle Strict Presses w/ Pause at Forehead (3 seconds, head through on last rep only)
171x5
171x5
171x5
171x5
171x5
171x5
Pull-ups (0-1-0-1 tempo)
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
Paused Ring Push-ups (feet elevated on bench, 1 second)
bwx15
bwx15
bwx12
bwx15
bwx15
bwx12
Defranco Band Pull-aparts (30 seconds on/30 seconds off)
mbx16
mbx17
mbx17
mbx16
mbx17
mbx17
Band Triceps Extensions (facing away, rack)
ab+mmbx30
ab+mmbx30
ab+mmbx30
ab+mmbx30
Stretching
Comments: Kind of a low key day. Left shoulder seemed a bit stiff. I think this is just how things will feel with frequent axle clean work probably. I think that might be how things were when doing them in the past. Or not. I just might be how my joints are at this point. Good days and bad days. Shitty ankles, shitty shins, shitty shoulders, shitty knees. If it doesn’t get worse while doing stuff then good to go I guess. So had plans for today’s session to do it early in the day (during lunch break) as I had an eye doctor appointment (nothing wrong, just haven’t gone in like 15yrs) after work and I’d rather not come back from that (no clue how long it would take) and then train and probably get to bed late. Weather seemed nice today so first half of workout would be outside (other part inside just to make transition quicker from exercise to exercise). Band warming up was fine. Was feeling good. Only two sets this week. I got paranoid that I had stopped short that second set as usually it feels harder so I did an extra rep after stopping. I didn’t need to do that as I had hit all the reps. Oops. Axle press was next. As like last week, work up to 3x5 of set weight and report back RIR on the last set as per usual. 30lbs jumps and triples all the way up. 15lbs more than last time. I was tempted to just do 5lbs more on top of that so I’d not need small plates but I made myself stick to the plan here as 15lbs is a decent jump for strict pressing. I didn’t feel like pressing was off on any set this week. I seemed to have ironed things out. More strict presses after that with holds at forehead height. Plan being 10lbs more than last week for 3x5. But since I was going against the clock, I just did 30lbs less than the strict pressing before so that I could make a quick weight change. Rests were to be 2 minutes for both the sets before and these but it was closer to 1.5 minutes for most of them. I’ve been trying to make the pause sets be like down sets of the first exercise and keep the training stimulus going. So 3lbs heavier than planned. Felt fine the first set and getting tougher the second. Third set was feeling good but then I just seemed to hit a wall at the 4th rep and couldn’t get my shoulders to cooperate for the fifth rep and had to set it down to get breath and go again. That was a struggle of a rep. After that was pull-ups with inverted tempo. Plan here was 7x4 with bodyweight and aim for the sets to be 7-7.5 RPE. Keep note of rest periods. Slightly less than 90 seconds rest on these. Again partially to get through workout in time and also because it was easier to keep pace that way. So RPE did probably get above that. Other factors would be just forearms and biceps being worn from sandbag work and grip stuff from Saturday. From there it was on to ring push-ups. Same as last week with the reps and sets (3x12-15) with 90 seconds rest. I had not done pauses as was indicated. Kind of buried in the workout text. Slight pauses but I felt I had to make up for not doing them at all last week so I did 1 second pauses to insure I was doing the work. Felt fine first set but felt fatigue on the second set. I could tell I wouldn’t be able to get 15 that last set with it being the same level of RPE style so I stopped at 12 (as that was about as difficult as the second set for 15). Moving right along. Defranco band pull-aparts. Same as last week with it being 3 sets of 30 seconds with 30 seconds rest between sets. Goal being to do more reps in those sets compared to last time. Felt a bit more machine like on these and increased the total reps by 6 (50 vs 44). Last thing was band triceps extensions. 2x25-30 at RPE 6-7. Had been too light last time so went with more tension. Probably could go up some more here. It does get a little tricky if I’m doing the setup on the yellow rack as it will creak forward under the initial pull and then stays put after that. Put stuff away and ate lunch. Stretching after work and eye doctor appointment finished.
Comments: Kind of a low key day. Left shoulder seemed a bit stiff. I think this is just how things will feel with frequent axle clean work probably. I think that might be how things were when doing them in the past. Or not. I just might be how my joints are at this point. Good days and bad days. Shitty ankles, shitty shins, shitty shoulders, shitty knees. If it doesn’t get worse while doing stuff then good to go I guess. So had plans for today’s session to do it early in the day (during lunch break) as I had an eye doctor appointment (nothing wrong, just haven’t gone in like 15yrs) after work and I’d rather not come back from that (no clue how long it would take) and then train and probably get to bed late. Weather seemed nice today so first half of workout would be outside (other part inside just to make transition quicker from exercise to exercise). Band warming up was fine. Was feeling good. Only two sets this week. I got paranoid that I had stopped short that second set as usually it feels harder so I did an extra rep after stopping. I didn’t need to do that as I had hit all the reps. Oops. Axle press was next. As like last week, work up to 3x5 of set weight and report back RIR on the last set as per usual. 30lbs jumps and triples all the way up. 15lbs more than last time. I was tempted to just do 5lbs more on top of that so I’d not need small plates but I made myself stick to the plan here as 15lbs is a decent jump for strict pressing. I didn’t feel like pressing was off on any set this week. I seemed to have ironed things out. More strict presses after that with holds at forehead height. Plan being 10lbs more than last week for 3x5. But since I was going against the clock, I just did 30lbs less than the strict pressing before so that I could make a quick weight change. Rests were to be 2 minutes for both the sets before and these but it was closer to 1.5 minutes for most of them. I’ve been trying to make the pause sets be like down sets of the first exercise and keep the training stimulus going. So 3lbs heavier than planned. Felt fine the first set and getting tougher the second. Third set was feeling good but then I just seemed to hit a wall at the 4th rep and couldn’t get my shoulders to cooperate for the fifth rep and had to set it down to get breath and go again. That was a struggle of a rep. After that was pull-ups with inverted tempo. Plan here was 7x4 with bodyweight and aim for the sets to be 7-7.5 RPE. Keep note of rest periods. Slightly less than 90 seconds rest on these. Again partially to get through workout in time and also because it was easier to keep pace that way. So RPE did probably get above that. Other factors would be just forearms and biceps being worn from sandbag work and grip stuff from Saturday. From there it was on to ring push-ups. Same as last week with the reps and sets (3x12-15) with 90 seconds rest. I had not done pauses as was indicated. Kind of buried in the workout text. Slight pauses but I felt I had to make up for not doing them at all last week so I did 1 second pauses to insure I was doing the work. Felt fine first set but felt fatigue on the second set. I could tell I wouldn’t be able to get 15 that last set with it being the same level of RPE style so I stopped at 12 (as that was about as difficult as the second set for 15). Moving right along. Defranco band pull-aparts. Same as last week with it being 3 sets of 30 seconds with 30 seconds rest between sets. Goal being to do more reps in those sets compared to last time. Felt a bit more machine like on these and increased the total reps by 6 (50 vs 44). Last thing was band triceps extensions. 2x25-30 at RPE 6-7. Had been too light last time so went with more tension. Probably could go up some more here. It does get a little tricky if I’m doing the setup on the yellow rack as it will creak forward under the initial pull and then stays put after that. Put stuff away and ate lunch. Stretching after work and eye doctor appointment finished.
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