Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Push Presses
(brief holds in rack, dip and lockout)
36x2
66x2
96x2
126x2
156x2
(no holds)
186x2
186x2
186x2
186x2
186x2
(brief holds in rack, dip and lockout)
36x2
66x2
96x2
126x2
156x2
(no holds)
186x2
186x2
186x2
186x2
186x2
Axle Strict Presses (head through on last rep only)
46x3
76x3
106x3
136x3
166x5
166x5
166x5
46x3
76x3
106x3
136x3
166x5
166x5
166x5
Ring Push-ups (feet elevated on bench)/Underhand Band Pullaparts
bwx12/mbx20
bwx12/mbx20
bwx12/mbx20
bwx12/mbx20
bwx12/mbx20
bwx12/mbx20
Stretching
Comments: Off work for holiday. Spent Sunday doing chores (mowing for my walking) and getting things ready for the competition. Not too far but enough that it needs a drive the night of rather than waking up super early and driving out there. Probably going to be doing this all week up to the show as I “remember” things I need. Even with a contest on Saturday, that doesn’t mean I’m not still expected to do workouts. Form work and light stuff mostly. Keep stuff primed. As off work today, it made sense to do workout earlier in the day. Not as early as some days during lunch break as my sleep is a little off still. It got hot again. Looks to be low 90’s up until Thursday then rain will come and it will be high 70’s day of show. Band warm-up as usual. These felt surprisingly good. Still some symmetry issues but maybe they are less? Axle for most of the rest of the workout. The plan here was 5x2 at 55-65% of 1rm. Well that was the change made to clarify if I was doing push press. It had been 5x2 at 60% if doing jerk. With these past few weeks, the split jerk isn’t for me and the push jerk would need a lot of work but seems to be good for a supplementary or drill exercise to help me get my lower body drive to “wake up” for push press (and maybe for circus dumbbell too). So push press was the plan. I had taken time to adjust my “working” maxes on some of the overhead lifts (axle, log and circus dumbbell) to be from what has been actually done in training the past year rather than stuff I’ve hit between 2017-2020. The rack position for push press does feel slightly off compared to how comfortable it feels for the jerks. A lot less tension on the elbows, wrists and biceps. Pauses at three spots of the press with warming up doubles (rack, dip and lockout). These seemed to feel better as I went. No gear of any kind for anything today beyond copper knee sleeve. From there, on to strict axle press was next. This had been planned as 5x3 with light weight and bands if I was doing jerks but since not, it was suggested I go up 5% and do 3x5 instead. I kept the rack height the same as I do for the push press/jerks so it was a little lower for the strict pressing start. Trying to get a bit more of brace and incline movement going. Seemed to feel better as I went on these as well. Tried to take longer rests. But not too long with the heat. Put most of the weights away from outside before going into the garage. I had already set things up for the last thing for the workout. Again, superset of ring push ups and underhand band pull-aparts. I believe I was to do these with my feet on the ground but the rep range (8-12) with 3-5RIR seemed like doing that would be way too easy. I did lower the band tension for the underhand pull-aparts as it did indicate I could use the same RPE or lower. Left forearm muscles at the top on the left side feels tender when in the position. Wore compression cuffs as I figured it was best to do so to keep irritation down. Ring push ups felt fine and was getting to the point where if I kept this pace, I’d not be in the 3-5RIR range beyond another set or two with the fatigue building. Put things away, ate a meal and stretched.
Comments: Off work for holiday. Spent Sunday doing chores (mowing for my walking) and getting things ready for the competition. Not too far but enough that it needs a drive the night of rather than waking up super early and driving out there. Probably going to be doing this all week up to the show as I “remember” things I need. Even with a contest on Saturday, that doesn’t mean I’m not still expected to do workouts. Form work and light stuff mostly. Keep stuff primed. As off work today, it made sense to do workout earlier in the day. Not as early as some days during lunch break as my sleep is a little off still. It got hot again. Looks to be low 90’s up until Thursday then rain will come and it will be high 70’s day of show. Band warm-up as usual. These felt surprisingly good. Still some symmetry issues but maybe they are less? Axle for most of the rest of the workout. The plan here was 5x2 at 55-65% of 1rm. Well that was the change made to clarify if I was doing push press. It had been 5x2 at 60% if doing jerk. With these past few weeks, the split jerk isn’t for me and the push jerk would need a lot of work but seems to be good for a supplementary or drill exercise to help me get my lower body drive to “wake up” for push press (and maybe for circus dumbbell too). So push press was the plan. I had taken time to adjust my “working” maxes on some of the overhead lifts (axle, log and circus dumbbell) to be from what has been actually done in training the past year rather than stuff I’ve hit between 2017-2020. The rack position for push press does feel slightly off compared to how comfortable it feels for the jerks. A lot less tension on the elbows, wrists and biceps. Pauses at three spots of the press with warming up doubles (rack, dip and lockout). These seemed to feel better as I went. No gear of any kind for anything today beyond copper knee sleeve. From there, on to strict axle press was next. This had been planned as 5x3 with light weight and bands if I was doing jerks but since not, it was suggested I go up 5% and do 3x5 instead. I kept the rack height the same as I do for the push press/jerks so it was a little lower for the strict pressing start. Trying to get a bit more of brace and incline movement going. Seemed to feel better as I went on these as well. Tried to take longer rests. But not too long with the heat. Put most of the weights away from outside before going into the garage. I had already set things up for the last thing for the workout. Again, superset of ring push ups and underhand band pull-aparts. I believe I was to do these with my feet on the ground but the rep range (8-12) with 3-5RIR seemed like doing that would be way too easy. I did lower the band tension for the underhand pull-aparts as it did indicate I could use the same RPE or lower. Left forearm muscles at the top on the left side feels tender when in the position. Wore compression cuffs as I figured it was best to do so to keep irritation down. Ring push ups felt fine and was getting to the point where if I kept this pace, I’d not be in the 3-5RIR range beyond another set or two with the fatigue building. Put things away, ate a meal and stretched.
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