Axle Push Presses (beltless)
36x3
66x3
96x3
126x2
156x2
186x2
216x1
241x1
266x3
266x3
266x5
36x3
66x3
96x3
126x2
156x2
186x2
216x1
241x1
266x3
266x3
266x5
Paused Axle Push Presses (beltless, 3 seconds dip)
226x3
226x3
226x3
226x3
226x3
226x3
Paused Axle Incline Bench Presses w/ Chaos Bands (1 second pauses)
36+50x3
66+50x3
96+50x3
126+50x6
126+50x6
126+50x6
126+50x6
36+50x3
66+50x3
96+50x3
126+50x6
126+50x6
126+50x6
126+50x6
Birddog Dumbbell Rows
40x5/5
80x10/10
80x10/10
80x10/10
40x5/5
80x10/10
80x10/10
80x10/10
Dumbbell External Rotations on Incline Bench (2 second pauses, 3 parts)
14’sx8
14’sx8
14’sx8
14’sx8
14’sx8
14’sx8
Band Lateral Raises/Band Triceps Extensions (facing away, rack)
mb’s+µb’sx20/ab+mbx25
mb’s+µb’sx20/ab+mbx25
mb’s+µb’sx15/ab+mbx20
mb’s+µb’sx20/ab+mbx25
mb’s+µb’sx20/ab+mbx25
mb’s+µb’sx15/ab+mbx20
Stretching
Comments: They say for March that it is in like a lion and out like a lamb. It has been a lion both at ingress and egress. Right knee was not quite how I wanted it to be feeling. I didn’t have the time to do all the stuff I wanted on Wednesday evening to help with recovery for it. I knew the weather was going to be wild one when I pretty much woke up to coughing a few hours before I was to wake up from allergies. Thunderstorm systems moving through all day so there were periods of some rain in the morning and then high winds, unseasonably warm temperature and sunlight and then moments of darkness. Unpredictability made it hard to figure out if I should train at lunch or wait until after work. I was already deciding that I’d do only the stuff that needs to be done outside and then move into the garage for everything else. Axle to start things off. My form on axle hasn’t been bothering my knees when doing push press so that has been good. For today, the plan was work up to 82.5% with 2 minutes rest. No support gear besides wrist wraps still. I was to do 2x3 and then an AMRAP with 2-3RIR. Making sure stuff was still moving fast. With the potential for a storm any moment, I went with the using the 26lbs axle with 10lbs added for ease of transition between the next three exercises. This did mean that I as 2lbs heavy for the first two but negligible really. So about the same warm-ups as last week here. The hip drive isn’t always awake at the start. Kind of the style since I got not great ankle power (like diving flippers I got here). Hip drive lessens knee issues when they are in synch. I learned my lesson from earlier this week with the wind knocking my camera down and I couldn’t afford any delays so I used my ankle weights to weigh it down. Weight was feeling pretty good but I was feeling like the last rep of the first two sets was having the lockout get a little tough. If I felt that on the AMRAP set, I’d probably stop there for it to be 2-3RIR. I was really hoping it wasn’t the case when it was time. Estimations I’d need to be doing 5 reps for 3RIR to have me at 330lbs for push press, which is where I want to be at for the competition. Started to rain a little bit as I setup. I felt the power that set. There are moments during setup for a lift where I feel powerful. Unracking axle and the setup back if everything feels tight, it is going to happen. Same with setting up for a deadlift with a suit on. I equate the tightness to power and success. Which isn’t true for every event or discipline with this sport. In a general sense, I feel strong when my upper back feels full and my quads feel like you could bounce a quarter off them. I hit five pretty darn easy. I hesitated a little after the fifth as my hips had kind of locked in the extension so there was a brief moment where my core wasn’t stacked as it went up and back. I felt good for another to still be 2RIR but I figured I’d better play it safe. I got 9 weeks. After that was more axle push presses but with pauses. 3x3 this time with the weight bumped up to 70%. Again, 2lbs heavy here. The increased weight on these was noticed. I could tell on the last one that my second rep was going too far forward and I made sure the last rep was proper. Realizing that I need to be building up the legs so that you could bounce a bullet off them for this prep. Need to have endurance but be able to repeat explosive movements for the axle work ahead as well as the other stuff. Axle incline with chaos weight after that. Weight lowered 20lbs from last time. Which is fine. I probably screwed things up at the start and taking two weeks to get on the right and appropriate load. I did try and do a more definitive pause on the chest with these (wasn’t quite 1 second last week). No neck tweaking this time and I made sure that I kept these higher on the chest and stuck to that. I didn’t quite beat the rain as the deluge started right before the last set. Felt like the best set so maybe rain makes me stronger? Or I was dehydrated. But it was raining down hard and becoming more intense after I finished. I spent a good bit of time bringing everything into the sunroom patio space. Dried off stuff with a towel as well. Birddog rows again. What was listed was 75x3x10 and to report RIR on the last set. I went with the 80lbs dumbbell instead. I had felt that I should’ve done 80 last week for 3x12 so I knew that with my proficiency with improving balance on these kinds of exercises that I’d still be having a lot of RIR on the dumbbell even with going up 10lbs per side and short rests (no rests between sides). Pretty easy stuff. External rotations with the dumbbells after that. Changing to 3x8 this week so needed to go up a little more. I didn’t think taking a 5lbs jump would be wise here so split the difference. Left shoulder wasn’t feeling too keen with these the first three reps but then it shut up and was fine. These kinds of exercises are definitely needed to keep things feeling good and improve longevity in these endeavors. Last thing was band superset. I was going to stick to the same bands but I figured that I was already doing the max reps for all three sets and I upped the tension for the leg curls when that happened so why stop? Added band tension to the laterals was a big jump. I had to do a funky setup inside the garage with what was there for triceps. Bracing was tough to get a good anchoring point. I initially thought I went too light on these but that was corrected by the last set for both when my reps dropped off a good bit. It stopped raining hard enough for me to bring my car back inside (it was an eerie yellow haze outside) after I put stuff away. Cooked up dinner and stretched and then iced both knees before bed.
Comments: They say for March that it is in like a lion and out like a lamb. It has been a lion both at ingress and egress. Right knee was not quite how I wanted it to be feeling. I didn’t have the time to do all the stuff I wanted on Wednesday evening to help with recovery for it. I knew the weather was going to be wild one when I pretty much woke up to coughing a few hours before I was to wake up from allergies. Thunderstorm systems moving through all day so there were periods of some rain in the morning and then high winds, unseasonably warm temperature and sunlight and then moments of darkness. Unpredictability made it hard to figure out if I should train at lunch or wait until after work. I was already deciding that I’d do only the stuff that needs to be done outside and then move into the garage for everything else. Axle to start things off. My form on axle hasn’t been bothering my knees when doing push press so that has been good. For today, the plan was work up to 82.5% with 2 minutes rest. No support gear besides wrist wraps still. I was to do 2x3 and then an AMRAP with 2-3RIR. Making sure stuff was still moving fast. With the potential for a storm any moment, I went with the using the 26lbs axle with 10lbs added for ease of transition between the next three exercises. This did mean that I as 2lbs heavy for the first two but negligible really. So about the same warm-ups as last week here. The hip drive isn’t always awake at the start. Kind of the style since I got not great ankle power (like diving flippers I got here). Hip drive lessens knee issues when they are in synch. I learned my lesson from earlier this week with the wind knocking my camera down and I couldn’t afford any delays so I used my ankle weights to weigh it down. Weight was feeling pretty good but I was feeling like the last rep of the first two sets was having the lockout get a little tough. If I felt that on the AMRAP set, I’d probably stop there for it to be 2-3RIR. I was really hoping it wasn’t the case when it was time. Estimations I’d need to be doing 5 reps for 3RIR to have me at 330lbs for push press, which is where I want to be at for the competition. Started to rain a little bit as I setup. I felt the power that set. There are moments during setup for a lift where I feel powerful. Unracking axle and the setup back if everything feels tight, it is going to happen. Same with setting up for a deadlift with a suit on. I equate the tightness to power and success. Which isn’t true for every event or discipline with this sport. In a general sense, I feel strong when my upper back feels full and my quads feel like you could bounce a quarter off them. I hit five pretty darn easy. I hesitated a little after the fifth as my hips had kind of locked in the extension so there was a brief moment where my core wasn’t stacked as it went up and back. I felt good for another to still be 2RIR but I figured I’d better play it safe. I got 9 weeks. After that was more axle push presses but with pauses. 3x3 this time with the weight bumped up to 70%. Again, 2lbs heavy here. The increased weight on these was noticed. I could tell on the last one that my second rep was going too far forward and I made sure the last rep was proper. Realizing that I need to be building up the legs so that you could bounce a bullet off them for this prep. Need to have endurance but be able to repeat explosive movements for the axle work ahead as well as the other stuff. Axle incline with chaos weight after that. Weight lowered 20lbs from last time. Which is fine. I probably screwed things up at the start and taking two weeks to get on the right and appropriate load. I did try and do a more definitive pause on the chest with these (wasn’t quite 1 second last week). No neck tweaking this time and I made sure that I kept these higher on the chest and stuck to that. I didn’t quite beat the rain as the deluge started right before the last set. Felt like the best set so maybe rain makes me stronger? Or I was dehydrated. But it was raining down hard and becoming more intense after I finished. I spent a good bit of time bringing everything into the sunroom patio space. Dried off stuff with a towel as well. Birddog rows again. What was listed was 75x3x10 and to report RIR on the last set. I went with the 80lbs dumbbell instead. I had felt that I should’ve done 80 last week for 3x12 so I knew that with my proficiency with improving balance on these kinds of exercises that I’d still be having a lot of RIR on the dumbbell even with going up 10lbs per side and short rests (no rests between sides). Pretty easy stuff. External rotations with the dumbbells after that. Changing to 3x8 this week so needed to go up a little more. I didn’t think taking a 5lbs jump would be wise here so split the difference. Left shoulder wasn’t feeling too keen with these the first three reps but then it shut up and was fine. These kinds of exercises are definitely needed to keep things feeling good and improve longevity in these endeavors. Last thing was band superset. I was going to stick to the same bands but I figured that I was already doing the max reps for all three sets and I upped the tension for the leg curls when that happened so why stop? Added band tension to the laterals was a big jump. I had to do a funky setup inside the garage with what was there for triceps. Bracing was tough to get a good anchoring point. I initially thought I went too light on these but that was corrected by the last set for both when my reps dropped off a good bit. It stopped raining hard enough for me to bring my car back inside (it was an eerie yellow haze outside) after I put stuff away. Cooked up dinner and stretched and then iced both knees before bed.
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