Axle Clean and Push Presses (one clean)
50x2
75x2
100x2
125x2
150x2
175x2
200x2
225x2
250x2
275x2
275x2
280x2
280x2
50x2
75x2
100x2
125x2
150x2
175x2
200x2
225x2
250x2
275x2
275x2
280x2
280x2
Axle Incline Bench Presses
(6 second eccentrics)
30x2
55x2
80x2
105x2
130x1
155x1
180x1
205x1
230x1
(4 second eccentrics)
190x3
190x3
190x3
(6 second eccentrics)
30x2
55x2
80x2
105x2
130x1
155x1
180x1
205x1
230x1
(4 second eccentrics)
190x3
190x3
190x3
Bench Chest Supported Dumbbell Rows (3 second eccentrics)
40’sx5
70’sx3
88’sx10
88’sx10
88’sx10
40’sx5
70’sx3
88’sx10
88’sx10
88’sx10
Half Kneeling Band Face Pulls (low anchor point)
mmbx15
mmb+µbx15
mmb+µbx15
mmb+µbx15
mmbx15
mmb+µbx15
mmb+µbx15
mmb+µbx15
Dead Stop Axle Floor Triceps Extensions
66x5
106x10
106x10
106x10
66x5
106x10
106x10
106x10
Stretching
Comments: I went to bed earlier than usual because I felt that rest was more important than spending time doing all the soft tissue work I felt I needed to do. I did some but not all. My legs have them DOMS from the Bulgarian split squats with tempo. I was determined to not have today feel like two weeks ago. When I had my first workout back to doing axle clean and press. Missed a clean at 230lbs and at 260lbs. Didn’t feel I had that explosive pop. Stuff felt grindy. And once I got the weight up, I missed a rep the first go around on the press and had to go again. So very rusty and feeling like my goal of 335lbs was a pipe dream. Coach says it will come back fast with my abilities and my dad says I’ll hit 350lbs. Words aren’t actions but words can lead to actions. Last week with axle went a lot better. Thinking about the parts and adjusting wardrobe (grip shirt under shirt). But still not quite where it needs to be. Today was to be similar to two weeks ago with it being one clean and then pressing for reps. Doubles with the planned working sets to be 225lbs, 250lbs for 2 reps each and then 270-280lbs for 3x2. I went with doing 25lbs jumps up the whole way and would see how I felt. I did want to do 280lbs to be somewhat back on track with the original plan (20-25lbs increases). I am feeling more confident with the intial first pull. Not worried I’ll miss getting over the belt. Kind of accepted that I need to do a few bumps to get this to the shoulders so commit to the form now and go from there. I had been thinking about axle cleans for the past two days. I needed these to go right. So first set with 275lbs started fine enough but then it came time for the flip. I hesitated and bumped it up a little more. I feel like this had me a bit off when I was able to flip it to the shoulders for pressing as I could only get that first rep to get above my head as it was going forward. Not good. Settled and went for another shot at it and it got up higher but I had to step forward to catch myself and maintain balance. This was certainly not feeling like 2+RIR. Second rep after that one did go up better but it wasn’t easy. But at least I didn’t miss the clean at all so far and I was able to recover and get the reps here. I wasn’t sure how these would go. I guess my hope here was that like last time I got a bit better and the presses felt better (until the last set when I tried my elbow sleeves on). Second set felt like it should. Clean was right, got set and the presses were done with 2+RIR. So I figured I’d go up to 280lbs for the next one. This was about the same as 275lbs was other than the flip. It definitely felt harder, like it would roll out of my hands catching in the rack. Not being able to get my arms rotated under it. Presses felt about the same. So with those somewhat good vibes, I decided I’d do 280lbs again and break from the programming. I wanted 3 good sets. Get another rep at the clean with 280lbs. I didn’t like how the presses felt with 275lbs that first set. I think I went a little too soon here as the clean felt slightly tougher this time and my pressing wasn’t as powerful. Can’t confidentially say it was 2+RIR but it was better than 275lbs was that first set. I am noticing that my style of push press is putting things out in front more with quad and hip drive and not much ankle. My ankles seem vestigial at times. Just duck foot it with planting my feet. Been using oly shoes for pressing since 2009 because that was the thing to use. Not sure if switching out would help but I worry about doing that now this far into a training cycle for a show. This kind of testing seems more an off-season inquiry (which will hopefully be after this show assuming I qualify for SC Nats at it). Taking things into consideration, this is only 10lbs off my best double with this particular axle and setup (4/2020) and 30lbs under my best single. From there more axle but incline benching. Still messing around with accentuated eccentrics here. Advised that this is to do more overload and time under tension for my triceps in the pressing range for overhead on the axle. Weights I’m using are a good bit lower than log but I’m trying to be consistent with getting my top weights above 200lbs consistently. With the start of the training cycle being with the chaos bands and not really knowing what I’m about on axle incline had been a rough start. But I seem to know better with weight choices now at the 7 week mark of it haha. So for today, it was work up to a top single of 5-6ct on the eccentric (RPE 8) and then take 15-20% off and do 3x3 with 3-4ct eccentrics. Always going for the slow burn. I had originally thought to do 30lbs jumps and then maybe 20lbs but I liked how the 25lbs felt with axle beforehand so did that here too. Ended up doing probably a 7 seconds eccentric for that top set. Left biceps was feeling sore on these probably because of the motion and stretch of the pecs and shoulders and from the heavy axle cleans (it is my under hand grip). Down sets felt pretty good. Usually they feel pretty rough on these but today was good. Into the garage for rows. Still chest supported dumbbell rows for 3x10 at RPE 7-8 with short rests. But not full tempo. Only accentuating the eccentrics for these so I could bump up the weight. It is really kind of crazy how much more I can do when some of the limiters are taken off on these. I was initially thinking 70lbs here but tested things and they felt too light. So using close to 90lbs for these after doing about 40lbs. Still trying to think of these pulling into the upper abs like the axle clean. Always that. That cue is a must. The axle flip help face pulls were next. I’m not sure what to really call them as the more I try, the more verbose the description becomes. So the plan with these was go to 3x15 but add pauses and control the eccentric. I wasn’t sure how much this would effect things so I did just a monster mini but that felt too easy (but I still did 15 reps to make sure as fatigue is tough to gauge). So I figured I’d still be able to add micros each set like last week. Wrong. Adding one micro made it a whole lot tougher and I decided I’d do all three working sets with it. Last thing was for triceps. I did a warm up set since the reps were dropped to 3x10 so load was going to increase. Added weight is starting to be noticed on these. Put stuff away and had hibachi for dinner before stretching and icing my knees before bed.
Comments: I went to bed earlier than usual because I felt that rest was more important than spending time doing all the soft tissue work I felt I needed to do. I did some but not all. My legs have them DOMS from the Bulgarian split squats with tempo. I was determined to not have today feel like two weeks ago. When I had my first workout back to doing axle clean and press. Missed a clean at 230lbs and at 260lbs. Didn’t feel I had that explosive pop. Stuff felt grindy. And once I got the weight up, I missed a rep the first go around on the press and had to go again. So very rusty and feeling like my goal of 335lbs was a pipe dream. Coach says it will come back fast with my abilities and my dad says I’ll hit 350lbs. Words aren’t actions but words can lead to actions. Last week with axle went a lot better. Thinking about the parts and adjusting wardrobe (grip shirt under shirt). But still not quite where it needs to be. Today was to be similar to two weeks ago with it being one clean and then pressing for reps. Doubles with the planned working sets to be 225lbs, 250lbs for 2 reps each and then 270-280lbs for 3x2. I went with doing 25lbs jumps up the whole way and would see how I felt. I did want to do 280lbs to be somewhat back on track with the original plan (20-25lbs increases). I am feeling more confident with the intial first pull. Not worried I’ll miss getting over the belt. Kind of accepted that I need to do a few bumps to get this to the shoulders so commit to the form now and go from there. I had been thinking about axle cleans for the past two days. I needed these to go right. So first set with 275lbs started fine enough but then it came time for the flip. I hesitated and bumped it up a little more. I feel like this had me a bit off when I was able to flip it to the shoulders for pressing as I could only get that first rep to get above my head as it was going forward. Not good. Settled and went for another shot at it and it got up higher but I had to step forward to catch myself and maintain balance. This was certainly not feeling like 2+RIR. Second rep after that one did go up better but it wasn’t easy. But at least I didn’t miss the clean at all so far and I was able to recover and get the reps here. I wasn’t sure how these would go. I guess my hope here was that like last time I got a bit better and the presses felt better (until the last set when I tried my elbow sleeves on). Second set felt like it should. Clean was right, got set and the presses were done with 2+RIR. So I figured I’d go up to 280lbs for the next one. This was about the same as 275lbs was other than the flip. It definitely felt harder, like it would roll out of my hands catching in the rack. Not being able to get my arms rotated under it. Presses felt about the same. So with those somewhat good vibes, I decided I’d do 280lbs again and break from the programming. I wanted 3 good sets. Get another rep at the clean with 280lbs. I didn’t like how the presses felt with 275lbs that first set. I think I went a little too soon here as the clean felt slightly tougher this time and my pressing wasn’t as powerful. Can’t confidentially say it was 2+RIR but it was better than 275lbs was that first set. I am noticing that my style of push press is putting things out in front more with quad and hip drive and not much ankle. My ankles seem vestigial at times. Just duck foot it with planting my feet. Been using oly shoes for pressing since 2009 because that was the thing to use. Not sure if switching out would help but I worry about doing that now this far into a training cycle for a show. This kind of testing seems more an off-season inquiry (which will hopefully be after this show assuming I qualify for SC Nats at it). Taking things into consideration, this is only 10lbs off my best double with this particular axle and setup (4/2020) and 30lbs under my best single. From there more axle but incline benching. Still messing around with accentuated eccentrics here. Advised that this is to do more overload and time under tension for my triceps in the pressing range for overhead on the axle. Weights I’m using are a good bit lower than log but I’m trying to be consistent with getting my top weights above 200lbs consistently. With the start of the training cycle being with the chaos bands and not really knowing what I’m about on axle incline had been a rough start. But I seem to know better with weight choices now at the 7 week mark of it haha. So for today, it was work up to a top single of 5-6ct on the eccentric (RPE 8) and then take 15-20% off and do 3x3 with 3-4ct eccentrics. Always going for the slow burn. I had originally thought to do 30lbs jumps and then maybe 20lbs but I liked how the 25lbs felt with axle beforehand so did that here too. Ended up doing probably a 7 seconds eccentric for that top set. Left biceps was feeling sore on these probably because of the motion and stretch of the pecs and shoulders and from the heavy axle cleans (it is my under hand grip). Down sets felt pretty good. Usually they feel pretty rough on these but today was good. Into the garage for rows. Still chest supported dumbbell rows for 3x10 at RPE 7-8 with short rests. But not full tempo. Only accentuating the eccentrics for these so I could bump up the weight. It is really kind of crazy how much more I can do when some of the limiters are taken off on these. I was initially thinking 70lbs here but tested things and they felt too light. So using close to 90lbs for these after doing about 40lbs. Still trying to think of these pulling into the upper abs like the axle clean. Always that. That cue is a must. The axle flip help face pulls were next. I’m not sure what to really call them as the more I try, the more verbose the description becomes. So the plan with these was go to 3x15 but add pauses and control the eccentric. I wasn’t sure how much this would effect things so I did just a monster mini but that felt too easy (but I still did 15 reps to make sure as fatigue is tough to gauge). So I figured I’d still be able to add micros each set like last week. Wrong. Adding one micro made it a whole lot tougher and I decided I’d do all three working sets with it. Last thing was for triceps. I did a warm up set since the reps were dropped to 3x10 so load was going to increase. Added weight is starting to be noticed on these. Put stuff away and had hibachi for dinner before stretching and icing my knees before bed.
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