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) (+22lbs bottom/+40lbs top)
26x3
56x3
86x3
116x3
146x3
176x5
176x5
176x5
176x5
176x5
176x5
26x3
56x3
86x3
116x3
146x3
176x5
176x5
176x5
176x5
176x5
176x5
Paused Pull-ups (1 second)
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
Seated Dumbbell Shoulder Presses (5 second eccentrics)
36’sx3
56’sx11
48’sx11
36’sx3
56’sx11
48’sx11
Paused Band Pullaparts (3 seconds)
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
Paused Overhead Dumbbell Triceps Extensions (2 seconds)
40x6
86x12
86x12
86x12
40x6
86x12
86x12
86x12
Stretching
Comments: Upper body not too beat from training the past few days. Lower body is though. Knees stiff and somewhat sore but still seem better than how they were responding to training the past two weeks. I am noticing a little bit of hip discomfort on the inner side of the legs (a little more on the right than the left) and this could just be from the increased frequency of pulls and squats together. Last time I recall having it was back in 2018 when I was doing more free squats as opposed to box squats but it was a lot more severe feeling at that time as I recall having to put an ACE bandage around my thigh some weeks. Just got to keep monitoring things. Note things but not fixate or make a big deal about it unless it gets worse. YTW’s with bands for 3x10 on these with brief pauses again. I was a bit too close to the camera this week it seems (or I didn’t have the camera far enough away). I managed to do these without messing up on the third set this time. First set feels the best usually with these and then fatigue builds up over the sets quick. Axle with bands next. Same weight and tension as last time with the setup but to do 6x5. Note RIR on the last set. 30lbs jumps with triples to the working weight. I felt I was a bit more prepared for the working weight this time around. I am trying to refine the technique on these so that there is carryover/transference to competition. For most of the sets, I was feeling like 2-3RIR. But then Thunderstruck by AC/DC came on for the last set and I can’t be held responsible for the results. Made that the easiest set of the session. Felt light. I do think that I hold back when I have many sets of an exercise to some degree so as I’m able to maintain for all the sets rather than empty the tank on the one set. It works for getting in the volume and not burning out but seeing as sometimes it takes a few sets to be primed or moving my fastest, I wonder if it isn’t the best when you got just the one shot and minimal warming up for shows. Just thinking out loud. From there it was on to pull-ups. 5x5 again with the pauses/holds and bodyweight. I was given the option if I was feeling beat up to do them with a band assist and adjust the reps and sets accordingly. Biceps and upper body were fine as nothing really had taxed them Saturday. Also with how tall I am and the setup I have here at home, I’m not sure if it would really work out. I was hoping to improve on these from last week. These are one where I don’t seem to be able to pace things across sets. The hold is always draining. Tried to minimize swinging with a few different tactics but none were successful in a way that made sense or helped. These are still tough but felt slightly more left by the end of the sets compared to last week. Into the garage after that. Seated dumbbell presses with 3-5ct eccentrics again. A bit of a change here. Previously it has been 3 sets of 10-12 reps the past two sessions. This time, I was to do a top set of 10-12 with 1-2RIR and then take off 15% and match those reps on a second set 2 minutes afterwards. I felt that I could push things here a bit but I’d need to warm up a little first. The issue I was running into was swapping from the top weight to the drop set weight in a quick enough manner. Attempting to use 40lbs as 85% was going to only have 48lbs and I knew I could do that for more than 12 reps with 2RIR so that wouldn’t work having a solid dumbbell and the plateloaded one. I also knew that 70lbs would be pushing things too much to attempt unless I lowered the eccentric period and I wanted to stick with the longer time under tension. So I set things up so that I could try my best to get things swapped in time. I was maybe 10 seconds over my rest period but close enough. I miscounted reps on both sets. I thought I did 12 reps that first set and did 12 reps the second. When I saw that I did only 11 on the first set, I was worried and then it appears I also made the same mistake on the second set. So I did it, just one rep less than I thought. Paused pull-aparts after that. Advised to increase difficulty and reduce reps. I was going to do mini and micro but that was when I thought it would be 3x15 and not 3x12. Monster mini worked here. By the end of the last set, it was definitely getting hard to hold and pull apart with the fatigue building. Went back outside for the triceps overhead stuff. This was also reduced in reps from 3x12-15 to 3x12 with 2RIR. Now I didn’t think I was improving that much that I could jump to the next (and last) solid dumbbell of 95lbs for this so that meant doing plateloaded. I figured it was best to do a warm-up set rather than jump right in. Weight felt fine but the size of the plates and the wrist position isn’t great. I was having issues with it on the first set not for the weight just discomfort in my right wrist. I put on my wrist wraps after that and that did seem to help enough for me to tolerate it. That second set felt a lot harder than the first set. Noticed that I apparently didn’t hit the record button so didn’t get those two sets on film. Last set was pretty tough and I was worried I miscounted. Also noticed with the longer plateloaded handle that it harder to clear my head finishing a set as I took my doo-rag off a little at the end. Put stuff away, made waffles and ate Indian food for dinner before stretching and icing my right knee before bed.
Comments: Upper body not too beat from training the past few days. Lower body is though. Knees stiff and somewhat sore but still seem better than how they were responding to training the past two weeks. I am noticing a little bit of hip discomfort on the inner side of the legs (a little more on the right than the left) and this could just be from the increased frequency of pulls and squats together. Last time I recall having it was back in 2018 when I was doing more free squats as opposed to box squats but it was a lot more severe feeling at that time as I recall having to put an ACE bandage around my thigh some weeks. Just got to keep monitoring things. Note things but not fixate or make a big deal about it unless it gets worse. YTW’s with bands for 3x10 on these with brief pauses again. I was a bit too close to the camera this week it seems (or I didn’t have the camera far enough away). I managed to do these without messing up on the third set this time. First set feels the best usually with these and then fatigue builds up over the sets quick. Axle with bands next. Same weight and tension as last time with the setup but to do 6x5. Note RIR on the last set. 30lbs jumps with triples to the working weight. I felt I was a bit more prepared for the working weight this time around. I am trying to refine the technique on these so that there is carryover/transference to competition. For most of the sets, I was feeling like 2-3RIR. But then Thunderstruck by AC/DC came on for the last set and I can’t be held responsible for the results. Made that the easiest set of the session. Felt light. I do think that I hold back when I have many sets of an exercise to some degree so as I’m able to maintain for all the sets rather than empty the tank on the one set. It works for getting in the volume and not burning out but seeing as sometimes it takes a few sets to be primed or moving my fastest, I wonder if it isn’t the best when you got just the one shot and minimal warming up for shows. Just thinking out loud. From there it was on to pull-ups. 5x5 again with the pauses/holds and bodyweight. I was given the option if I was feeling beat up to do them with a band assist and adjust the reps and sets accordingly. Biceps and upper body were fine as nothing really had taxed them Saturday. Also with how tall I am and the setup I have here at home, I’m not sure if it would really work out. I was hoping to improve on these from last week. These are one where I don’t seem to be able to pace things across sets. The hold is always draining. Tried to minimize swinging with a few different tactics but none were successful in a way that made sense or helped. These are still tough but felt slightly more left by the end of the sets compared to last week. Into the garage after that. Seated dumbbell presses with 3-5ct eccentrics again. A bit of a change here. Previously it has been 3 sets of 10-12 reps the past two sessions. This time, I was to do a top set of 10-12 with 1-2RIR and then take off 15% and match those reps on a second set 2 minutes afterwards. I felt that I could push things here a bit but I’d need to warm up a little first. The issue I was running into was swapping from the top weight to the drop set weight in a quick enough manner. Attempting to use 40lbs as 85% was going to only have 48lbs and I knew I could do that for more than 12 reps with 2RIR so that wouldn’t work having a solid dumbbell and the plateloaded one. I also knew that 70lbs would be pushing things too much to attempt unless I lowered the eccentric period and I wanted to stick with the longer time under tension. So I set things up so that I could try my best to get things swapped in time. I was maybe 10 seconds over my rest period but close enough. I miscounted reps on both sets. I thought I did 12 reps that first set and did 12 reps the second. When I saw that I did only 11 on the first set, I was worried and then it appears I also made the same mistake on the second set. So I did it, just one rep less than I thought. Paused pull-aparts after that. Advised to increase difficulty and reduce reps. I was going to do mini and micro but that was when I thought it would be 3x15 and not 3x12. Monster mini worked here. By the end of the last set, it was definitely getting hard to hold and pull apart with the fatigue building. Went back outside for the triceps overhead stuff. This was also reduced in reps from 3x12-15 to 3x12 with 2RIR. Now I didn’t think I was improving that much that I could jump to the next (and last) solid dumbbell of 95lbs for this so that meant doing plateloaded. I figured it was best to do a warm-up set rather than jump right in. Weight felt fine but the size of the plates and the wrist position isn’t great. I was having issues with it on the first set not for the weight just discomfort in my right wrist. I put on my wrist wraps after that and that did seem to help enough for me to tolerate it. That second set felt a lot harder than the first set. Noticed that I apparently didn’t hit the record button so didn’t get those two sets on film. Last set was pretty tough and I was worried I miscounted. Also noticed with the longer plateloaded handle that it harder to clear my head finishing a set as I took my doo-rag off a little at the end. Put stuff away, made waffles and ate Indian food for dinner before stretching and icing my right knee before bed.
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