Band YTW’s
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Axle Strict Presses (head through on last rep only)
46x3
76x3
106x3
136x2
166x2
196x2
226x3
226x3
226x3
46x3
76x3
106x3
136x2
166x2
196x2
226x3
226x3
226x3
Axle Jerks
196x2 (squat)
196x2 (squat)
196x2 (squat)
196x2 (split)
196x2 (split)
196x2 (squat)
196x2 (squat)
196x2 (squat)
196x2 (split)
196x2 (split)
Pull-ups (1 second pause in deadhang)
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
bwx5
Banded Paused Ring Push-ups (feet elevated on bench, 1 second)
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
Defranco Band Pull-aparts (40 seconds on/40 seconds off)
mbx29
mbx28
mbx26
mbx29
mbx28
mbx26
Stretching
Comments: Well work wasn’t too stressful despite me taking a half day Friday to just get away for a bit. Still some catching up to do to truly get back on pace there. Some stress removed in that my grandmother passed so not so much a waiting game and more of relief that she is at peace now. But a different kind of stress comes with her passing. Unlike with my grandfathers and my other grandmother, I did get to say something final. Nothing poignant, just a few words and a hug goodbye. She was 95. At this point awaiting information from the machinations of others as to what is next. Well on to training I guess. Some volume and reps dropped as is likely to continue as get closer and closer. Keeping an eye on the knees. Band warming up was fine. Felt decent. I didn’t need the fans today as it was slightly cooler but also I guess not as hyped on stuff compared to past few workouts. Axle press was next. Another 10lbs jump and reducing to 3x3. Same amount of jumps as last time, just 10lbs more. Triples to start and doubles after that. I didn’t have any balance issues like last week. Biceps were tight from Saturday. As has been the case, last set feeling the best. I felt like 2RIR the first two sets and then more like 3-4RIR on the last set. Actually close to PR territory for this weight and reps if I went for max rather than set reps or keeping RIR. So the next part here was kind of up to me. So what was written was to do the pressing with pauses at forehead but I was advised that if I felt that form work could be more beneficial, I could do 60%x5x2 of my push press or jerk. Do rebound pressing to get more quad drive for push press or reset each rep for jerks. Jerks if I felt that I could get those to work in 4 weeks time. I don’t know but I figured worth a shot. I was really out of practice. I haven’t tried a jerk I think since early 2019 before the Arnold. My legs felt achy and heavy. My first go I couldn’t get the unrack right and then once I did, I couldn’t coordinate my leg drive with my upper body so I sent it down to regroup. Considering that I could strict press this weight fine enough. It took me three sets to get myself to fire how I wanted to. I have to take a bigger dip compared to a push press and have more quad emphasis compared to hips. First three sets I did push jerks with the last two sets being my version of split jerks. Split jerk is not great as I don’t move my front foot and only have the back foot go back like a bike kickstand. It is faster but not as powerful as the push jerk. I think there is hesitancy in my right leg going forward with knee stuff. Push jerk feels strong once I got warmed up and firing but it does seem to not have the balance I can get from using the hips and planting my feet with push press. There is also some mobility in the upper thoracic as I could feel the scar tissue in my right oblique. So not sure if this is viable or not. Have to see what Drew says after reviewing it. After that was pull-ups. No hold at the top but still a pause in the dead hang. Back to 90 seconds rest and now doing 5x5. The movement wasn’t that tough but I knew my biceps would be really sore just from how they were acting on the strict pressing. And I was right. It was nice not having to do those holds at the top this time around. These feel a lot less exhausting doing that. From there it was on to ring push-ups. Same as last time but reps of 10-12. Advised to use the same band or one more higher tension. Seeing as how last week I did the light band and it didn’t pan out as doable for me with the 90 seconds rests (too ambitious) and was so much so that I fatigued and had to rest pause the last set with a lighter tension, I went with less tension and aimed to get 3x12 done with RIR. Which turned out to be tough with the monster mini band. The band kept wanting to slide off my right arm that first set. I have to stay tight which is odd for me with the ring work as usually I kind of let things move to open up the shoulders and chest. That seems to be disastrous with the bands with making things a ton harder. I was feeling the effects of these reps by the third set but managed to finish that without taking a break. But it was tough. It was around this time that I got the message of my grandmother passing. I took the time to kind of take a moment to collect myself and put things away before finishing up the workout. Defranco band pull-aparts. Last thing for the session. Same as last week with it being 40:40. Advised last week of it. Managed to grit it out and get over 25 reps every set. Finished putting stuff away before eating a large pot roast and then stretching. Iced both knees before bed.
Comments: Well work wasn’t too stressful despite me taking a half day Friday to just get away for a bit. Still some catching up to do to truly get back on pace there. Some stress removed in that my grandmother passed so not so much a waiting game and more of relief that she is at peace now. But a different kind of stress comes with her passing. Unlike with my grandfathers and my other grandmother, I did get to say something final. Nothing poignant, just a few words and a hug goodbye. She was 95. At this point awaiting information from the machinations of others as to what is next. Well on to training I guess. Some volume and reps dropped as is likely to continue as get closer and closer. Keeping an eye on the knees. Band warming up was fine. Felt decent. I didn’t need the fans today as it was slightly cooler but also I guess not as hyped on stuff compared to past few workouts. Axle press was next. Another 10lbs jump and reducing to 3x3. Same amount of jumps as last time, just 10lbs more. Triples to start and doubles after that. I didn’t have any balance issues like last week. Biceps were tight from Saturday. As has been the case, last set feeling the best. I felt like 2RIR the first two sets and then more like 3-4RIR on the last set. Actually close to PR territory for this weight and reps if I went for max rather than set reps or keeping RIR. So the next part here was kind of up to me. So what was written was to do the pressing with pauses at forehead but I was advised that if I felt that form work could be more beneficial, I could do 60%x5x2 of my push press or jerk. Do rebound pressing to get more quad drive for push press or reset each rep for jerks. Jerks if I felt that I could get those to work in 4 weeks time. I don’t know but I figured worth a shot. I was really out of practice. I haven’t tried a jerk I think since early 2019 before the Arnold. My legs felt achy and heavy. My first go I couldn’t get the unrack right and then once I did, I couldn’t coordinate my leg drive with my upper body so I sent it down to regroup. Considering that I could strict press this weight fine enough. It took me three sets to get myself to fire how I wanted to. I have to take a bigger dip compared to a push press and have more quad emphasis compared to hips. First three sets I did push jerks with the last two sets being my version of split jerks. Split jerk is not great as I don’t move my front foot and only have the back foot go back like a bike kickstand. It is faster but not as powerful as the push jerk. I think there is hesitancy in my right leg going forward with knee stuff. Push jerk feels strong once I got warmed up and firing but it does seem to not have the balance I can get from using the hips and planting my feet with push press. There is also some mobility in the upper thoracic as I could feel the scar tissue in my right oblique. So not sure if this is viable or not. Have to see what Drew says after reviewing it. After that was pull-ups. No hold at the top but still a pause in the dead hang. Back to 90 seconds rest and now doing 5x5. The movement wasn’t that tough but I knew my biceps would be really sore just from how they were acting on the strict pressing. And I was right. It was nice not having to do those holds at the top this time around. These feel a lot less exhausting doing that. From there it was on to ring push-ups. Same as last time but reps of 10-12. Advised to use the same band or one more higher tension. Seeing as how last week I did the light band and it didn’t pan out as doable for me with the 90 seconds rests (too ambitious) and was so much so that I fatigued and had to rest pause the last set with a lighter tension, I went with less tension and aimed to get 3x12 done with RIR. Which turned out to be tough with the monster mini band. The band kept wanting to slide off my right arm that first set. I have to stay tight which is odd for me with the ring work as usually I kind of let things move to open up the shoulders and chest. That seems to be disastrous with the bands with making things a ton harder. I was feeling the effects of these reps by the third set but managed to finish that without taking a break. But it was tough. It was around this time that I got the message of my grandmother passing. I took the time to kind of take a moment to collect myself and put things away before finishing up the workout. Defranco band pull-aparts. Last thing for the session. Same as last week with it being 40:40. Advised last week of it. Managed to grit it out and get over 25 reps every set. Finished putting stuff away before eating a large pot roast and then stretching. Iced both knees before bed.
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