Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Strict Presses (head through on last rep only)
36x3
66x3
96x3
126x2
156x2
186x2
216x4
216x4
216x4
36x3
66x3
96x3
126x2
156x2
186x2
216x4
216x4
216x4
Axle Strict Presses w/ Pause at Forehead (3 seconds, head through on last rep only)
176x4
176x4
176x4
176x4
Pull-ups (0-1-0-1 tempo, 60 seconds rest)
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
bwx4
Banded Paused Ring Push-ups (feet elevated on bench, 1 second)
lbx10
lbx10
mmbx10
lbx10
lbx10
mmbx10
Defranco Band Pull-aparts (40 seconds on/40 seconds off)
mbx25
mbx25
mbx21
mbx25
mbx25
mbx21
Stretching
Comments: Feeling stressed lately. I think just realizing it fully now. Pretty much just axle not where I want it to be. Which is kind of funny in that I feel everything else is ready for the contest in a month. 4/5 isn’t bad, it’s good but I focus on the thing I feel isn’t where it should be to do what I want. It is coming back fast but not to the point where I feel I have 50/50 shot of getting a lifetime best on axle. Even above 295lbs may be a stretch with how I’m feeling about it. So the competition nerves are fully setting in. Not as bad as I was feeling with Clash of the Tridents with circus dumbbell. If I had another month… but that could be on and on forever as I tell myself with the goal post moving to cope as I feel with the struggles of adding weight to overhead press and deadlift. Eating away at my sanity. As for my body, my right knee had been tender after the misstep on last yoke run so I had been icing, going for walks and soft tissue work. I did end up taking ibuprofen to help with it on Saturday night but nothing since. I’m a bit paranoid about it at the moment. Forearms are shot from the combo of Hercules hold and wrist curls with tempo and axle. So that could prove tricky with some stuff if the DOMS continue like my quads did last week. Also seemed to have a bit of an earache in the left ear (which coupled with irritated gums on that side) and that was not a nice way to start the day. Hopefully it goes away with a little more rest. Well on to training. Some volume and reps dropped as well as some exercises so yet another reminder of competition coming up. Band warming up was fine. My upper back was stiff as I was feeling stuff crack and pop as I was doing some of these. Axle press was next. Another 15lbs jump and reducing to 3x4. This amount of weight meant a few more sets working up doing 30lbs jumps. I was playing around a little with balance as far as the lean back and stressing on the anchor point of hips and knees to see what felt ok as I didn’t want to have knee pain flair up on me here. I was too far forward on my last warm up set and lost balance after one rep so that kind of became two cluster singles. Weights are feeling heavy here. 2 minute rests though I tend to go shorter than that as easier to just do certain pacing around before going again. 2nd set was the toughest, 3rd set the easiest. I was able to keep rests from the normal style vs paused style about the same as if doing a set with having the weights easy to switch out. 2x4 this time on these and 40lbs less than the other pressing. These felt pretty easy that first set. I may have had my pause position higher than intended that set and I redoubled efforts to have it be where it should for the second set. I didn’t crap out on that set. These pause presses really sap my shoulder strength and endurance. After that was pull-ups with inverted tempo. Plan here was 7x4 with bodyweight again. Indication was to take 15 seconds less rest here and report back RIR on the last set with the indication that some of the pauses would be removed for next time. So I had been about 90 seconds rest last time and I don’t really like doing a timer on these as I worry that I’ll get too much rest fumbling to hit the button to reset and start (which is why I like EMOM type stuff) so I had hoped that my walking faster pace for my rests would bring my rest to 75 seconds from 90 seconds. But turns out it was about 60 seconds rest. This was noticed near the end as I was doing fine even with the sore forearms and biceps. Last two sets is when things got tough on the last two reps. Last set I had to take a break after the third rep to go and that was an ugly fourth rep to be sure. But it was done. From there it was on to ring push-ups. I was to add bands this week and do 3x10 at an easier RPE or so compared to last week without bands. I had initially thought mini bands would work but I think I changed my mind because thinner bands tend to roll up and of my back and I recalled I did these with light bands for high reps from the floor in the past. Well started out fine here and only one of the reps where I got the band rubbing against the nylon strap was any difficulty. But my triceps seem to lack in endurance with fast band work and I was struggling on the second set. I had to reset after one rep as the band slid off so that wasn’t helpful and made my rest longer. I knew I couldn’t do this tension for the final set so I went with monster mini but damage was done as my triceps were just gone and I had to stop after seven to then do the final three reps. So that didn’t go very well as far as keeping the intensity lower. Defranco band pull-aparts. Last thing for the session. Same band tension but now it was 3 sets of 40:40 instead of 30:30. That additionally 10 seconds was terrible. It felt like I was going forever that first set and I was worried that the timer wasn’t set or that I missed it. Nope. I knew it was going to be a struggle for the other sets and it was. The past two sessions with it being 30 seconds I only had the shoulder burn and exhaustion after the last set whereas this one it was after the second set and the third set. Got a lot more reps in as far as volume with those additional 10 seconds a set. Got through the workout pretty quick. Put stuff away, stretched and ate dinner before icing the right knee.
Comments: Feeling stressed lately. I think just realizing it fully now. Pretty much just axle not where I want it to be. Which is kind of funny in that I feel everything else is ready for the contest in a month. 4/5 isn’t bad, it’s good but I focus on the thing I feel isn’t where it should be to do what I want. It is coming back fast but not to the point where I feel I have 50/50 shot of getting a lifetime best on axle. Even above 295lbs may be a stretch with how I’m feeling about it. So the competition nerves are fully setting in. Not as bad as I was feeling with Clash of the Tridents with circus dumbbell. If I had another month… but that could be on and on forever as I tell myself with the goal post moving to cope as I feel with the struggles of adding weight to overhead press and deadlift. Eating away at my sanity. As for my body, my right knee had been tender after the misstep on last yoke run so I had been icing, going for walks and soft tissue work. I did end up taking ibuprofen to help with it on Saturday night but nothing since. I’m a bit paranoid about it at the moment. Forearms are shot from the combo of Hercules hold and wrist curls with tempo and axle. So that could prove tricky with some stuff if the DOMS continue like my quads did last week. Also seemed to have a bit of an earache in the left ear (which coupled with irritated gums on that side) and that was not a nice way to start the day. Hopefully it goes away with a little more rest. Well on to training. Some volume and reps dropped as well as some exercises so yet another reminder of competition coming up. Band warming up was fine. My upper back was stiff as I was feeling stuff crack and pop as I was doing some of these. Axle press was next. Another 15lbs jump and reducing to 3x4. This amount of weight meant a few more sets working up doing 30lbs jumps. I was playing around a little with balance as far as the lean back and stressing on the anchor point of hips and knees to see what felt ok as I didn’t want to have knee pain flair up on me here. I was too far forward on my last warm up set and lost balance after one rep so that kind of became two cluster singles. Weights are feeling heavy here. 2 minute rests though I tend to go shorter than that as easier to just do certain pacing around before going again. 2nd set was the toughest, 3rd set the easiest. I was able to keep rests from the normal style vs paused style about the same as if doing a set with having the weights easy to switch out. 2x4 this time on these and 40lbs less than the other pressing. These felt pretty easy that first set. I may have had my pause position higher than intended that set and I redoubled efforts to have it be where it should for the second set. I didn’t crap out on that set. These pause presses really sap my shoulder strength and endurance. After that was pull-ups with inverted tempo. Plan here was 7x4 with bodyweight again. Indication was to take 15 seconds less rest here and report back RIR on the last set with the indication that some of the pauses would be removed for next time. So I had been about 90 seconds rest last time and I don’t really like doing a timer on these as I worry that I’ll get too much rest fumbling to hit the button to reset and start (which is why I like EMOM type stuff) so I had hoped that my walking faster pace for my rests would bring my rest to 75 seconds from 90 seconds. But turns out it was about 60 seconds rest. This was noticed near the end as I was doing fine even with the sore forearms and biceps. Last two sets is when things got tough on the last two reps. Last set I had to take a break after the third rep to go and that was an ugly fourth rep to be sure. But it was done. From there it was on to ring push-ups. I was to add bands this week and do 3x10 at an easier RPE or so compared to last week without bands. I had initially thought mini bands would work but I think I changed my mind because thinner bands tend to roll up and of my back and I recalled I did these with light bands for high reps from the floor in the past. Well started out fine here and only one of the reps where I got the band rubbing against the nylon strap was any difficulty. But my triceps seem to lack in endurance with fast band work and I was struggling on the second set. I had to reset after one rep as the band slid off so that wasn’t helpful and made my rest longer. I knew I couldn’t do this tension for the final set so I went with monster mini but damage was done as my triceps were just gone and I had to stop after seven to then do the final three reps. So that didn’t go very well as far as keeping the intensity lower. Defranco band pull-aparts. Last thing for the session. Same band tension but now it was 3 sets of 40:40 instead of 30:30. That additionally 10 seconds was terrible. It felt like I was going forever that first set and I was worried that the timer wasn’t set or that I missed it. Nope. I knew it was going to be a struggle for the other sets and it was. The past two sessions with it being 30 seconds I only had the shoulder burn and exhaustion after the last set whereas this one it was after the second set and the third set. Got a lot more reps in as far as volume with those additional 10 seconds a set. Got through the workout pretty quick. Put stuff away, stretched and ate dinner before icing the right knee.
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