Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Jerks
(brief holds in rack, dip and catch)
46x2
76x2
106x2
136x2
166x2
(no holds)
196x2 (didn’t quite hold 2nd rep)
196x1
200x2
200x2
200x2
200x2
200x2
(brief holds in rack, dip and catch)
46x2
76x2
106x2
136x2
166x2
(no holds)
196x2 (didn’t quite hold 2nd rep)
196x1
200x2
200x2
200x2
200x2
200x2
Axle Strict Presses (head through on last rep only)
136x3
166x3
196x2
226x2
250x2
226x3
226x3
136x3
166x3
196x2
226x2
250x2
226x3
226x3
Axle Standing Pin Presses (forehead height)
136x3
166x3
196x3
226x3
256x3
258x3
260x3
136x3
166x3
196x3
226x3
256x3
258x3
260x3
Pull-ups (1 second pause in deadhang)
bwx2
bw+11x5
bw+11x5
bw+11x5
bw+11x5
bwx2
bw+11x5
bw+11x5
bw+11x5
bw+11x5
Banded Ring Push-ups (feet elevated on bench)/Underhand Band Pullaparts
abx10/mbx20
abx10/mbx20
abx10/mbx20
abx10/mbx20
abx10/mbx20
abx10/mbx20
Stretching
Comments: Sunday was a bit of a lazy day. Rather than going for just a walk, I ended up mowing for the first time this year. Felt nice to do. Sciatica stuff lessening a good bit but still noticeable and present. I felt like I was going through a fog in the morning today. I blame then new protein powder and trying out different restaurants the day before. Took until after lunch for that to pass. Work kicked my butt mentally today. On to training Band warming up was fine. Felt decent. I didn’t need the fans today as well. Weather was a bit hit or miss with storms that came in yesterday and this morning. I am noticing that on parts of the band warm-up that my arms/shoulders aren’t really even despite feeling symmetrical in my head. Not sure if that should be something of concern or just noted. A bit of change here with the next thing being axle jerks. Same as last week when I decided to do them at 60%x5x2. Advised to work up with pauses in dip and at the catch (assuming split). Did 30lbs jumps and this felt a lot better than going right into it after axle pressing like last week. Not doing split jerk as that didn’t feel so good and not as powerful. Can’t hesitate with this kind of movement. Maybe something to explore in offseason. My plan here had been to do the same weight as last time but I went up slightly. Reason being is that I got sloppy with the second rep of the first set with 196lbs and I got annoyed with that and reracked the weight and then did another and thought about doing it again and thought better of it. Just use the annoyance to motivate. That actually seemed to be the right call as going up to an even 200lbs these felt really powerful. Not sure though how this will be with more weight as really this is only at most 67% of heaviest weight done this training cycle. Axle press was next. This was to be for a top 2-3 rep set (1-2RIR) and then take off 10% for 2x3. Shoulders were feeling decent after the axle jerks. At least up until I got above the weight I was using on that. So I didn’t really need to do much warming up. Balance felt a little off. After how 226lbs felt for a double, I knew that it wasn’t the day to go for a big PR here and settled for the minimum I was willing to do. That ended up being tough too and getting out of position on both reps so called it there. Didn’t want to risk injury to lower back with my ego today. Down sets felt fine enough (didn’t record the first set). These have been kind of odd how the lean back style works on them. Not done with pressing after that. Lockout work planned with the pin pressing. Work up to 3x3 RPE 8 with axle set at or slightly higher than where I was pausing the reps for the pause presses. So using top of the power rack and standing on blocks. Bar path and bracing felt better with these. I felt that I could probably sneak in little increases on these sets with the fractional plates and maintain the same difficult. Only rep that was challenging (besides first heavy rep positioning) was the second rep of the last set where it got out in front of me. This was then followed by the easiest rep. So that worked out well. After that was pull-ups. Same as last week with pauses in the deadhang. Plan here was 4x5 with 10lbs added and 90 seconds rest. My biceps and forearms were not happy with these today, especially the left one. Still feeling things from Thursday workout (and Saturday). Now my belt I had been using for these to add weight had busted last training cycle and I didn’t have the foresight to get a new one at this time. I also completely forgot about how I’ve been using my backpack. Told you I wasn’t thinking as clearly. So I decided to use the chains I had to drape around my neck instead. So that meant slightly heavier. These actually felt better as I went, in that my biceps and forearms seemed to feel better with more movement. The chain was easy enough to put on and take off that I was able to stick to the rest times (and may not be able to be so quick with the backpack maybe). Last thing for the evening was a superset of the previous two last exercises from the past few weeks: banded ring push ups and band pull-aparts. Advised to give these 90 seconds rest between sets. For the ring push-ups, I was told to make them fast and focus on close grip for more triceps. No pauses or holds so If figured with that and the lower expected reps, that I could probably go up in tension a good bit. I was right. The other half was the pull aparts which were the underhand version for higher reps with slight holds at lockout. My left forearm didn’t care for these at the start as that appears to still be tense from other stuff (namely axle cleans I think main culprit) from the previous week. But like the pull-ups, these felt better as I went. Ate a bunch of greasy chicken sandwiches for dinner before putting things away and stretching. Iced both knees before bed.
Comments: Sunday was a bit of a lazy day. Rather than going for just a walk, I ended up mowing for the first time this year. Felt nice to do. Sciatica stuff lessening a good bit but still noticeable and present. I felt like I was going through a fog in the morning today. I blame then new protein powder and trying out different restaurants the day before. Took until after lunch for that to pass. Work kicked my butt mentally today. On to training Band warming up was fine. Felt decent. I didn’t need the fans today as well. Weather was a bit hit or miss with storms that came in yesterday and this morning. I am noticing that on parts of the band warm-up that my arms/shoulders aren’t really even despite feeling symmetrical in my head. Not sure if that should be something of concern or just noted. A bit of change here with the next thing being axle jerks. Same as last week when I decided to do them at 60%x5x2. Advised to work up with pauses in dip and at the catch (assuming split). Did 30lbs jumps and this felt a lot better than going right into it after axle pressing like last week. Not doing split jerk as that didn’t feel so good and not as powerful. Can’t hesitate with this kind of movement. Maybe something to explore in offseason. My plan here had been to do the same weight as last time but I went up slightly. Reason being is that I got sloppy with the second rep of the first set with 196lbs and I got annoyed with that and reracked the weight and then did another and thought about doing it again and thought better of it. Just use the annoyance to motivate. That actually seemed to be the right call as going up to an even 200lbs these felt really powerful. Not sure though how this will be with more weight as really this is only at most 67% of heaviest weight done this training cycle. Axle press was next. This was to be for a top 2-3 rep set (1-2RIR) and then take off 10% for 2x3. Shoulders were feeling decent after the axle jerks. At least up until I got above the weight I was using on that. So I didn’t really need to do much warming up. Balance felt a little off. After how 226lbs felt for a double, I knew that it wasn’t the day to go for a big PR here and settled for the minimum I was willing to do. That ended up being tough too and getting out of position on both reps so called it there. Didn’t want to risk injury to lower back with my ego today. Down sets felt fine enough (didn’t record the first set). These have been kind of odd how the lean back style works on them. Not done with pressing after that. Lockout work planned with the pin pressing. Work up to 3x3 RPE 8 with axle set at or slightly higher than where I was pausing the reps for the pause presses. So using top of the power rack and standing on blocks. Bar path and bracing felt better with these. I felt that I could probably sneak in little increases on these sets with the fractional plates and maintain the same difficult. Only rep that was challenging (besides first heavy rep positioning) was the second rep of the last set where it got out in front of me. This was then followed by the easiest rep. So that worked out well. After that was pull-ups. Same as last week with pauses in the deadhang. Plan here was 4x5 with 10lbs added and 90 seconds rest. My biceps and forearms were not happy with these today, especially the left one. Still feeling things from Thursday workout (and Saturday). Now my belt I had been using for these to add weight had busted last training cycle and I didn’t have the foresight to get a new one at this time. I also completely forgot about how I’ve been using my backpack. Told you I wasn’t thinking as clearly. So I decided to use the chains I had to drape around my neck instead. So that meant slightly heavier. These actually felt better as I went, in that my biceps and forearms seemed to feel better with more movement. The chain was easy enough to put on and take off that I was able to stick to the rest times (and may not be able to be so quick with the backpack maybe). Last thing for the evening was a superset of the previous two last exercises from the past few weeks: banded ring push ups and band pull-aparts. Advised to give these 90 seconds rest between sets. For the ring push-ups, I was told to make them fast and focus on close grip for more triceps. No pauses or holds so If figured with that and the lower expected reps, that I could probably go up in tension a good bit. I was right. The other half was the pull aparts which were the underhand version for higher reps with slight holds at lockout. My left forearm didn’t care for these at the start as that appears to still be tense from other stuff (namely axle cleans I think main culprit) from the previous week. But like the pull-ups, these felt better as I went. Ate a bunch of greasy chicken sandwiches for dinner before putting things away and stretching. Iced both knees before bed.
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