Axle Clean and Push Presses (one clean)
60x2
90x2
120x2
150x2
180x2
210x1
240x1
270x1
300x0 (messed up pick)
300x1
300x1
300x1
60x2
90x2
120x2
150x2
180x2
210x1
240x1
270x1
300x0 (messed up pick)
300x1
300x1
300x1
Axle Push Presses
255x3
255x3
255x3
255x3
255x3
255x3
Axle Incline Bench Presses w/ bands (+22lbs bottom/+42lbs top)
30x4
60x4
90x4
120x4
150x4
180x4
215x4
193x4
172x4
30x4
60x4
90x4
120x4
150x4
180x4
215x4
193x4
172x4
Bench Chest Supported Dumbbell Rows (3 second eccentrics)
58’sx5
78’sx3
98’sx10
98’sx10
98’sx10
58’sx5
78’sx3
98’sx10
98’sx10
98’sx10
Half Kneeling Band Face Pulls (low anchor point)
mmb+µbx15
mmb+µbx15
mmb+µbx15
mmb+µbx15
mmb+µbx15
mmb+µbx15
Band Triceps Extensions (facing away, rack)
sbx20
sbx20
sbx20
sbx20
Stretching
Comments: With work, feels like I don’t have time to really breath and catch up. People being out for extended time results in even further increase in workload. The one terrible worker is quitting and even though last day is Friday, doubtful they will be in as they weren’t today. But that means one less body to take up the slack. Unit already lost two workers 3 months ago to the shuffle. Not optimistic of replacements coming or being trained timely (as it took over 2yrs because of “reasons” to train the new people with half of them getting moved because they couldn’t cut it when required to do a full caseload). People that weren’t planning to retire early are reconsidering it. Just keep on I guess. As for me, upper back and neck stiff and sore. Lower back a little but not as bad as it could be compared to last week. Legs not really feeling DOMS. I would’ve liked to train in the early afternoon (since I had the 2nd of the 3 mandatory trainings in the afternoon) but it didn’t work out. So axle again with the focus being singles. Work up in a suggested 25-30lbs jumps to 3 singles at between 285lbs to 305lbs. Not max singles, something that I could hit and have something in the tank as I will have one more heavy session like this before the show in 3 weeks. I really wanted to do 300x3x1 but had to see how I was feeling. How things went. It was quite warm so I had fans going in the patio and the garage. Borrowing from when I did that single with log last cycle up to 300lbs, I did doubles up to the first indicated single (plan had 210,240,265x1 and then 290x3x1). I was feeling ok but felt I wasn’t quite as “strong” feeling in the pop compared to perhaps last time or the time before. It can be hard to perceive as last week was the paused sets with less weight. Stuck with the 30lbs jumps. Just adding 5 and 10 each side, not really securing things until the working weight. Maybe it would make things feel easier at the heavier weight. I could feel that my pressing wasn’t on point with 240lbs and I corrected that with 270lbs as that went up easier. I wanted 300lbs for these singles. One to get back to doing 300lbs on both log and axle in training and the other to hit a kind of PR in that it would be the most sets I’ve done 300lbs or more for successfully on a contested overhead exercise. I’ve done heavier in the past on this setup and on other setups. I’ve done reps with over 300lbs before as well. Finding progress in some capacity. So things with 300lbs didn’t start off great. I’m slow and hesitant with that first pull with my biceps and they had been stiff from training Saturday and Monday. That laxity resulted in me not pulling the bar right and hitting my belt buckle on the way up. I tried to regroup while holding it double overhand thumbless but couldn’t managed to pull it up and out to rest on the belt. Kind of frustrated with that but I told myself it wasn’t the end. This is a technical lift. Misses are warm-ups. I’ve missed 230lbs and 260lbs a month ago and now I’m missing 300lbs. Progress haha. But I missed those and then got it after a regroup and stepping away. So about 90 seconds and I was back at it. That last bit to the flip definitely feels more like muscling it up at this point. It is a good thing that I’ve been working on upper back and bracing or I feel that this style would have me knocking the wind out of me and folding me in half. Similar to two week’s prior, I misgrooved the first attempt at the press. I’m getting good at not freaking out and feeling comfortable with holding the weight and letting it settle at least so I knew I could do it and didn’t despair. Got better lower body drive and launched it up there. It was going to be tough to successfully clean 300lbs two more times I felt. But I was meticulous with prep and making sure I was fully rested. Second set felt better. No misgroove on the press. Third set was harder on the press as my triceps were starting to feel beat. I did a Marunde leg lift at the end just because. The happiness of being able to successfully do 300lbs for 3 singles was short lived and fleeting, as usual. Thinking I need to be a lot better and that I was faster and stronger 6-8yrs ago. Comparing to myself and to others. This is what makes me keep going and seeking improvement but also drives me crazy. I don’t have low self-esteem, I just have a high tolerance haha. So from there it was surprisingly more axle. I guess I didn’t get enough. Axle out of the rack followed with 3x3 at 85% of whatever I ended up hitting for the singles. So being 300lbs made for a not weird number indivisible by 5. Still, right knee was feeling pretty sore and going from the clean and press to right out of the rack feels a bit rough. But this wasn’t going from same weight to same weight. It was 45lbs less weight. Still not that great. No set rests as plan was to “own it”. 255lbs for 3x3 isn’t that bad. But shoulders and triceps were feeling it a bit from the heavy stuff. 20lbs jumps is pretty aggressive. So first rep wasn’t that good but the other reps were better. I could tell by the end that my triceps were ready to stop with this nonsense. That wasn’t to say that I was done with them. Oh no. It was then on to another axle incline bench variation. No pauses, no eccentrics, no boards, no chaos weight this time. But with bands. I rechecked my band setup just to make sure I wasn’t assuming it would be the same for axle vs log. Somehow these ended up being more tension than the log press setup by a few lbs. So plan here was work up to a top set of 3-4 (RPE 8-8.5) and then do two down sets of removing 10% each time (so 90% and 80%). Goal trying to make the weight move faster each time those down sets. I wasn’t sure how I’d like bands on this as this exercise tends to be funky for me if I don’t keep it in the right groove and become annoying. But that is without bands. Apparently, bands make this like a free-form Smith machine with the bands keeping the bar in the right path. So even if I get fatigued and start pushing out instead of straight up, the bands resist and kind of guide it back so I can actually push through the sticking point. So I was very surprised how well these went and I think might be my favorite of the variations that have been done so far with axle on incline. But I will do whatever is needed or best. Only one exercise in the garage this time around. Still chest supported dumbbell rows for 3x10 with the 3 second eccentrics. Advised this would be the last week of the tempo related but uncertain if this will remain or be swapped for more axle. I wasn’t planning on going as heavy as I did but it just kind of worked out. I figured that only doing the one set to warm up hadn’t been the best to actually prep so I did two sets and that seemed to work out well enough to make this feel similar to how last week felt with less weight. Outside with bands to finish up things. The axle helper face pulls, sticking to the same band tension. I forgot to film the first set. Last thing was bands for triceps. Figures after I got the EZ curl bar there would be a changeup haha. So this was to be 2x15-20 with 3RIR and short rests. With these band things, the effort level is hard to gauge and not have it be something where the band tension hampers the quality of movement. So I took my heaviest single band and had at it and it was too easy for the parameters but my hope was that if I took a really short rest (40 seconds) that the lack of recovery would make it be in the right range. I was right for that last set. Put stuff away and ate dinner before stretching. Made sure to ice my right knee twice before bed.
Comments: With work, feels like I don’t have time to really breath and catch up. People being out for extended time results in even further increase in workload. The one terrible worker is quitting and even though last day is Friday, doubtful they will be in as they weren’t today. But that means one less body to take up the slack. Unit already lost two workers 3 months ago to the shuffle. Not optimistic of replacements coming or being trained timely (as it took over 2yrs because of “reasons” to train the new people with half of them getting moved because they couldn’t cut it when required to do a full caseload). People that weren’t planning to retire early are reconsidering it. Just keep on I guess. As for me, upper back and neck stiff and sore. Lower back a little but not as bad as it could be compared to last week. Legs not really feeling DOMS. I would’ve liked to train in the early afternoon (since I had the 2nd of the 3 mandatory trainings in the afternoon) but it didn’t work out. So axle again with the focus being singles. Work up in a suggested 25-30lbs jumps to 3 singles at between 285lbs to 305lbs. Not max singles, something that I could hit and have something in the tank as I will have one more heavy session like this before the show in 3 weeks. I really wanted to do 300x3x1 but had to see how I was feeling. How things went. It was quite warm so I had fans going in the patio and the garage. Borrowing from when I did that single with log last cycle up to 300lbs, I did doubles up to the first indicated single (plan had 210,240,265x1 and then 290x3x1). I was feeling ok but felt I wasn’t quite as “strong” feeling in the pop compared to perhaps last time or the time before. It can be hard to perceive as last week was the paused sets with less weight. Stuck with the 30lbs jumps. Just adding 5 and 10 each side, not really securing things until the working weight. Maybe it would make things feel easier at the heavier weight. I could feel that my pressing wasn’t on point with 240lbs and I corrected that with 270lbs as that went up easier. I wanted 300lbs for these singles. One to get back to doing 300lbs on both log and axle in training and the other to hit a kind of PR in that it would be the most sets I’ve done 300lbs or more for successfully on a contested overhead exercise. I’ve done heavier in the past on this setup and on other setups. I’ve done reps with over 300lbs before as well. Finding progress in some capacity. So things with 300lbs didn’t start off great. I’m slow and hesitant with that first pull with my biceps and they had been stiff from training Saturday and Monday. That laxity resulted in me not pulling the bar right and hitting my belt buckle on the way up. I tried to regroup while holding it double overhand thumbless but couldn’t managed to pull it up and out to rest on the belt. Kind of frustrated with that but I told myself it wasn’t the end. This is a technical lift. Misses are warm-ups. I’ve missed 230lbs and 260lbs a month ago and now I’m missing 300lbs. Progress haha. But I missed those and then got it after a regroup and stepping away. So about 90 seconds and I was back at it. That last bit to the flip definitely feels more like muscling it up at this point. It is a good thing that I’ve been working on upper back and bracing or I feel that this style would have me knocking the wind out of me and folding me in half. Similar to two week’s prior, I misgrooved the first attempt at the press. I’m getting good at not freaking out and feeling comfortable with holding the weight and letting it settle at least so I knew I could do it and didn’t despair. Got better lower body drive and launched it up there. It was going to be tough to successfully clean 300lbs two more times I felt. But I was meticulous with prep and making sure I was fully rested. Second set felt better. No misgroove on the press. Third set was harder on the press as my triceps were starting to feel beat. I did a Marunde leg lift at the end just because. The happiness of being able to successfully do 300lbs for 3 singles was short lived and fleeting, as usual. Thinking I need to be a lot better and that I was faster and stronger 6-8yrs ago. Comparing to myself and to others. This is what makes me keep going and seeking improvement but also drives me crazy. I don’t have low self-esteem, I just have a high tolerance haha. So from there it was surprisingly more axle. I guess I didn’t get enough. Axle out of the rack followed with 3x3 at 85% of whatever I ended up hitting for the singles. So being 300lbs made for a not weird number indivisible by 5. Still, right knee was feeling pretty sore and going from the clean and press to right out of the rack feels a bit rough. But this wasn’t going from same weight to same weight. It was 45lbs less weight. Still not that great. No set rests as plan was to “own it”. 255lbs for 3x3 isn’t that bad. But shoulders and triceps were feeling it a bit from the heavy stuff. 20lbs jumps is pretty aggressive. So first rep wasn’t that good but the other reps were better. I could tell by the end that my triceps were ready to stop with this nonsense. That wasn’t to say that I was done with them. Oh no. It was then on to another axle incline bench variation. No pauses, no eccentrics, no boards, no chaos weight this time. But with bands. I rechecked my band setup just to make sure I wasn’t assuming it would be the same for axle vs log. Somehow these ended up being more tension than the log press setup by a few lbs. So plan here was work up to a top set of 3-4 (RPE 8-8.5) and then do two down sets of removing 10% each time (so 90% and 80%). Goal trying to make the weight move faster each time those down sets. I wasn’t sure how I’d like bands on this as this exercise tends to be funky for me if I don’t keep it in the right groove and become annoying. But that is without bands. Apparently, bands make this like a free-form Smith machine with the bands keeping the bar in the right path. So even if I get fatigued and start pushing out instead of straight up, the bands resist and kind of guide it back so I can actually push through the sticking point. So I was very surprised how well these went and I think might be my favorite of the variations that have been done so far with axle on incline. But I will do whatever is needed or best. Only one exercise in the garage this time around. Still chest supported dumbbell rows for 3x10 with the 3 second eccentrics. Advised this would be the last week of the tempo related but uncertain if this will remain or be swapped for more axle. I wasn’t planning on going as heavy as I did but it just kind of worked out. I figured that only doing the one set to warm up hadn’t been the best to actually prep so I did two sets and that seemed to work out well enough to make this feel similar to how last week felt with less weight. Outside with bands to finish up things. The axle helper face pulls, sticking to the same band tension. I forgot to film the first set. Last thing was bands for triceps. Figures after I got the EZ curl bar there would be a changeup haha. So this was to be 2x15-20 with 3RIR and short rests. With these band things, the effort level is hard to gauge and not have it be something where the band tension hampers the quality of movement. So I took my heaviest single band and had at it and it was too easy for the parameters but my hope was that if I took a really short rest (40 seconds) that the lack of recovery would make it be in the right range. I was right for that last set. Put stuff away and ate dinner before stretching. Made sure to ice my right knee twice before bed.
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