Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Split Jerks
(brief holds in rack, dip and catch)
36x2
66x2
96x2
126x2
166x2
186x2
(no holds)
216x1
216x1
216x1
216x1
216x1
216x1
216x1
216x1
(brief holds in rack, dip and catch)
36x2
66x2
96x2
126x2
166x2
186x2
(no holds)
216x1
216x1
216x1
216x1
216x1
216x1
216x1
216x1
Axle Strict Presses
120x1
150x1
180x1
210x1
240x1
240x1
240x1
220x6
120x1
150x1
180x1
210x1
240x1
240x1
240x1
220x6
Axle Standing Pin Presses (top of rack, 2” block)
210x1
240x1
270x3
285x3
300x3
210x1
240x1
270x3
285x3
300x3
Banded Push-ups/Underhand Band Pullaparts
sbx8/mb+µbx20
sbx8/mb+µbx20
sbx8/mb+µbx20
sbx8/mb+µbx20
sbx8/mb+µbx20
sbx8/mb+µbx20
Stretching
Comments: Things are cooled off again thankfully. Weatherwise that is. Low 90’s on the weekend and got back to more normal spring temperature after that. Didn’t feel like I needed to ice my knees Monday. Workload is backing up and I feel like everyone is in that boat and just going to have to stomach not being up to the quality I expect. I can at least make my training feel worthwhile. I was just relieved that it was fairly cool outside today. Also some distraction with WSM going on but I’m not terribly interested at this point. Some things for training are still keeping finger on the pulse as far as staying primed and other stuff getting less and less. Band warm-up as usual. There is a symmetry issue but maybe it looked less this week as I was aware but still present. Axle for most of the rest of the workout. This workout is not to a killer but keep that high going for one last heavy axle workout on Day 3. So jerks again. 8x1 at 65%. Kind of using made up numbers here as I went with 200lbs last week and based off what I actually ended up hitting, that was probably closer to 65%. But I took that as the 60% so that this would be the next jump. I feel the max end of things isn’t where it is at yet due to not doing these for more than 3 weeks after not doing them for over 3 years. As with last week, advised to work up with pauses in dip and at the catch. I decided I’d try doing split jerks this time and see if that did anything for me. I think also to scratch that itch of thinking I haven’t tried everything yet to see if I can get the most out of axle for the show. I want to place well enough to qualify for Nats so bad this year with how things have been going and how close it would be this year. Assuming I understand things right, I can do a Regional show next year as a walk-on due to placing at PA Dutch without doing a “local” show. Back to training. I did 30lbs jumps and doubles with pauses up one jump under the planned weight for the singles. I also felt like I didn’t need support gear for this but I did put on wrist wraps loosely for the singles as that still seemed to be suggested even when I was programmed to do beltless axle work previously. This is definitely an exercise I seem to do better after several sets to get the body moving right. Last one I did a Marunde leg lift and slight hold. It’s strongman, got to practice the showboating a little. From there, on to strict axle press was next. Plan here was warm-up to 10lbs less than my top set last week for 3 singles and then take off 20lbs and do an AMRAP set leaving 2RIR if I could. Idea being decent weight but should move fast. Not to have grinding on the AMRAP. I figured that since singles, that singles to prep after singles on jerks would be the way to go. I had felt last week that weights up to above the weight I was doing jerks with felt easy. Lower back still feeling some sciatica stuff so not completely gone from two weeks ago so trying to be careful about that and not overly stress things this close to show. First rep with 240lbs felt good. Second not so much. I rushed things and didn’t get it to be in the right spot and muscled it up. Refocused on the third and that went up the best of the singles with that weight. Down set the weight was feeling light and I got four reps really quick and then got off balance. I should’ve called it at five but I didn’t think that I’d have the next rep be so slow and ugly. It was grinding until I got past the sticking point and then it went up smooth. Oh well. I didn’t fail a lift and that would’ve been worse. Lockout work planned with the pin pressing again. Work up to 3x3 RPE 7.5 to 8.5 across those three sets. I was advised to lower the platform height I was standing on by 2” or so so that more load could be used. I was thinking I needed to do like I did with the strict pressing like I did with these last week with sets and reps to work up but I felt that this was probably something I would do better on after a testing week and kind of inoculating myself to the effort. The decreased ROM was noticeable with how much easier these felt that I knew I could probably get to the 300’s on these and still be good. Also keeping an eye on the lower back with the lean back and the hard bracing required. The funny thing with these kind of deadstop exercises is that just a bit more weight can make them a lot more challenging despite the weight before being something that feels easy. That second set was certainly harder than I would’ve liked but I felt I could still be ok with more. I really wanted to be doing 300lbs for that top set. These felt ok but then I got the bar out in front of me too much on my first go with attempting the third rep that I dropped it and reset to go and get it. Last thing for the evening was a superset of push ups and band pull-aparts. So in my automatic mode, I read these last week as being the ring push ups with bands and just more tension to have lower reps. Oops. Guess not. These were to be band push-ups on the ground for these. So probably could’ve done more tension even. Still got some bruises from the straps for the rings from keeping closer grip with the higher band tension. Plan here was 3x8 with 3RIR and then the same 15-20 reps at RPE 7 for the underhand pull-aparts. Strong band is the most I can really setup for band push-ups and it is a lot of tension. But I can do more than 8 reps despite the pressure on my wrists (I use the dumbbells for grips and wrist wraps so I can keep pushing these) so I’d have to hope that the short rests between the supersets would bring fatigue up enough that it got it to be like 3RIR during the sets. I went heavier tension on the pull-aparts since I could do that and hope that these would also fatigue things for the push ups to get them to be challenging enough. I forgot how much kick the strong band has when it comes to push-ups. But it was manageable. They were at the right level of effort by the end of the third set. Put stuff away and ate six chicken sandwiches for dinner and stretched. Again, not feeling like I needed to ice tonight.
Comments: Things are cooled off again thankfully. Weatherwise that is. Low 90’s on the weekend and got back to more normal spring temperature after that. Didn’t feel like I needed to ice my knees Monday. Workload is backing up and I feel like everyone is in that boat and just going to have to stomach not being up to the quality I expect. I can at least make my training feel worthwhile. I was just relieved that it was fairly cool outside today. Also some distraction with WSM going on but I’m not terribly interested at this point. Some things for training are still keeping finger on the pulse as far as staying primed and other stuff getting less and less. Band warm-up as usual. There is a symmetry issue but maybe it looked less this week as I was aware but still present. Axle for most of the rest of the workout. This workout is not to a killer but keep that high going for one last heavy axle workout on Day 3. So jerks again. 8x1 at 65%. Kind of using made up numbers here as I went with 200lbs last week and based off what I actually ended up hitting, that was probably closer to 65%. But I took that as the 60% so that this would be the next jump. I feel the max end of things isn’t where it is at yet due to not doing these for more than 3 weeks after not doing them for over 3 years. As with last week, advised to work up with pauses in dip and at the catch. I decided I’d try doing split jerks this time and see if that did anything for me. I think also to scratch that itch of thinking I haven’t tried everything yet to see if I can get the most out of axle for the show. I want to place well enough to qualify for Nats so bad this year with how things have been going and how close it would be this year. Assuming I understand things right, I can do a Regional show next year as a walk-on due to placing at PA Dutch without doing a “local” show. Back to training. I did 30lbs jumps and doubles with pauses up one jump under the planned weight for the singles. I also felt like I didn’t need support gear for this but I did put on wrist wraps loosely for the singles as that still seemed to be suggested even when I was programmed to do beltless axle work previously. This is definitely an exercise I seem to do better after several sets to get the body moving right. Last one I did a Marunde leg lift and slight hold. It’s strongman, got to practice the showboating a little. From there, on to strict axle press was next. Plan here was warm-up to 10lbs less than my top set last week for 3 singles and then take off 20lbs and do an AMRAP set leaving 2RIR if I could. Idea being decent weight but should move fast. Not to have grinding on the AMRAP. I figured that since singles, that singles to prep after singles on jerks would be the way to go. I had felt last week that weights up to above the weight I was doing jerks with felt easy. Lower back still feeling some sciatica stuff so not completely gone from two weeks ago so trying to be careful about that and not overly stress things this close to show. First rep with 240lbs felt good. Second not so much. I rushed things and didn’t get it to be in the right spot and muscled it up. Refocused on the third and that went up the best of the singles with that weight. Down set the weight was feeling light and I got four reps really quick and then got off balance. I should’ve called it at five but I didn’t think that I’d have the next rep be so slow and ugly. It was grinding until I got past the sticking point and then it went up smooth. Oh well. I didn’t fail a lift and that would’ve been worse. Lockout work planned with the pin pressing again. Work up to 3x3 RPE 7.5 to 8.5 across those three sets. I was advised to lower the platform height I was standing on by 2” or so so that more load could be used. I was thinking I needed to do like I did with the strict pressing like I did with these last week with sets and reps to work up but I felt that this was probably something I would do better on after a testing week and kind of inoculating myself to the effort. The decreased ROM was noticeable with how much easier these felt that I knew I could probably get to the 300’s on these and still be good. Also keeping an eye on the lower back with the lean back and the hard bracing required. The funny thing with these kind of deadstop exercises is that just a bit more weight can make them a lot more challenging despite the weight before being something that feels easy. That second set was certainly harder than I would’ve liked but I felt I could still be ok with more. I really wanted to be doing 300lbs for that top set. These felt ok but then I got the bar out in front of me too much on my first go with attempting the third rep that I dropped it and reset to go and get it. Last thing for the evening was a superset of push ups and band pull-aparts. So in my automatic mode, I read these last week as being the ring push ups with bands and just more tension to have lower reps. Oops. Guess not. These were to be band push-ups on the ground for these. So probably could’ve done more tension even. Still got some bruises from the straps for the rings from keeping closer grip with the higher band tension. Plan here was 3x8 with 3RIR and then the same 15-20 reps at RPE 7 for the underhand pull-aparts. Strong band is the most I can really setup for band push-ups and it is a lot of tension. But I can do more than 8 reps despite the pressure on my wrists (I use the dumbbells for grips and wrist wraps so I can keep pushing these) so I’d have to hope that the short rests between the supersets would bring fatigue up enough that it got it to be like 3RIR during the sets. I went heavier tension on the pull-aparts since I could do that and hope that these would also fatigue things for the push ups to get them to be challenging enough. I forgot how much kick the strong band has when it comes to push-ups. But it was manageable. They were at the right level of effort by the end of the third set. Put stuff away and ate six chicken sandwiches for dinner and stretched. Again, not feeling like I needed to ice tonight.
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