Mouser Block Presses (one clean)
124.5x1
155x1
174x1
196.5x1
217x1
217x1
217x1
217x1
217x1
217x5
124.5x1
155x1
174x1
196.5x1
217x1
217x1
217x1
217x1
217x1
217x5
Axle Push Presses w/ bands (+22lbs bottom/+40lbs top)
38x2
68x2
98x2
128x2
158x2
188x2
218x2
248x3
218x4
218x4
218x4
38x2
68x2
98x2
128x2
158x2
188x2
218x2
248x3
218x4
218x4
218x4
One Arm Dumbbell Bench Presses (4 second eccentrics)
60x10/10
60x10/10
60x10/10
60x10/10
60x10/10
60x10/10
Band Assisted Pull-ups
sbx12
sbx10
sbx10
sbx12
sbx10
sbx10
Halbert Dumbbell Raises on Incline Bench (1ct hold)
10’x6
21’sx12
21’sx12
21’sx12
10’x6
21’sx12
21’sx12
21’sx12
Paused Dumbbell Pullovers (1 second)
40x4
70x8
70x8
70x8
40x4
70x8
70x8
70x8
Dumbbell Bench Press Iso Holds
46’sx30 seconds
46’sx30 seconds
46’sx30 seconds
46’sx30 seconds
46’sx30 seconds
46’sx30 seconds
Stretching
Comments: Thankfully my body not feeling as stiff and sore as it was the past two training sessions. I was still feeling that the day before too. Work has calmed down a bit but still not a great situation. Just keep doing what I can. Focus on what I like doing and not let it overly stress me out. Lord knows there is enough going on in this country and the world at large that is a cause for strife. So on to training. Some things the same as last week and some changes to other things for intensity’s sake. Block press again. Did the 25’s again for some reps rather than go right into the empty block. It had rained earlier but stuff was evaporating pretty quick. I wasn’t too sure how the arms would feel on these today with how they weren’t too thrilled with other stuff earlier this week. It was not a great start as I missed getting the block high enough to catch it and I would’ve just curled it up so I dropped it. Not good with the empty block. I again had not gotten into the low lap stance like I do with heavier weights because I didn’t think I needed to and because I’m imagining that I’m competing against people that are picking the contest weight up like nothing. Had to refocus and go at my own pace here. My tempo. The plan for today was to work up to 200-215lbs for EMOM style singles. 5 sets and then on the 6th do reps but leave 2-3RIR. It was going to be more of the luck of the draw with adding weights to this to see what it came out to weighing. I knew the first two weight jumps but after that I had to check. I wasn’t sweating nearly as much as last time but I knew that during the EMOMs it would be an issue keeping dry. I figured this would be another test for the liquid chalk. I just needed my hands to stay dry, not necessarily needing more grip. See how well this works with keeping things dry. Well I was a bit surprised the weight jump was a bit heavier than expected for the subsequent jumps but close enough. Got set and applied the liquid chalk liberally. At this point, I think the efficiency of my clean and the pick is what will hold me back as the press is easy. I was wondering why the pick was feeling so fatiguing but I recalled that I’m doing a different style from before (max single style with it angled toward me on my feet) as opposed to how I’m setting this up for supposed contest setup (angled away from me) so a bit more posterior chain on the pick. Clean is about the same as it ever was. The liquid chalk did hold up for a good bit but not as well as I was hoping it would. I had to wipe off sweat after that last single and reapplying wasn’t going to be an option. Didn’t quite catch the clean right so it wasn’t that crisp and I had to kind of muscle up the last inches or so. Pressing just felt okay. I could tell that there was fatigue and balance is key with these. The weight felt light in my hands so that is good. The goal had been 10 reps total so I stopped at 5 as I felt I could do 3 more reps but things could get squirrely with stability, not power. Like last week, I just hauled the loaded box into the sunroom for future Craig to deal with. So up next was more axle work. Axle push presses. Plan here was to work up to 70%x3x4 with bands that added 10-15%. I’ve not been able to get through these before. They’d been programmed but my knees were killing me last year (so much I stopped the session and went to urgent care the next day). I’ve done them against bands strict style but not push press. And even in the past, I usually did these for speed or it was jerks when heavy. Just can’t get away from the axle. Somewhere along the line, I messed up my math and had the planned weight to be 80% with the bands. These were noted to be easy and just to get some extra lockout training in. It’s not easy when you accidentally misload by 30lbs. Even though working up the weight before this (which was the actual working weight) had felt like something, I still went at this as if I could do 3x4. I couldn’t and I didn’t. I did manage a triple and missed a fourth and came back to try again. I was really distraught over this. This was supposed to be easy. Did I make a mistake? Yes, I misloaded by 30lbs because I had put 80% instead of 70%. But there was already some damage done from the missed lift. The first rep with the correct weight each set felt right but they got a lot harder as I went. Usually after the second or third rep they got tough. I was to comment on the RIR on the last set and with how hard the lockouts felt, it could very well have been 1-2RIR. Really wanted to say 2RIR outright but I knew better with just how brutal the stopping was for my triceps. I’m just hoping/rationalizing that this is a point of my press that is lagging and needs work now that it is identified. I feel that I was able to do more with straight weight and not bands on this. Feelings of disappointment that even though I misloaded, why wasn’t I able to do it? The block pressing felt lighter and easier than this axle work. Still pissed off that I was only able to do 275lbs in contest on axle at the last show. And that sucks that that little thing is enough to bum me out about my prospective future. Frustrations and anger at what I feel are my own inadequacies and that rationalization of small consistency is just a way to keep me placated from screaming into the void. But those are my issues. Moved into the garage for the continuation of one arm bench presses with accentuated negatives. Lower reps but allowing for longer eccentric. Listed to go up just 5lbs but I went up 8lbs as I knew this would still be too easy really. Adding an extra second to the eccentrics is doing more for adding fatigue over the sets. I’m fairly certain last week that I lost count and did extra reps on some sets. And probably did that this week too. Oh well. Not too picky with things as long as the work is done. Back outside to do a new one; band assisted pull-ups. These were tricky. To get setup that is. See, I’m really damn tall and I have to bend my legs so that I’m not touching the ground. So that meant getting my knees into the loop of the band and with a lot of band tension assistance. This was not a smooth entrance and took some trial and error. These were odd in that yes they felt easier but the top end where the bands are helping the least is where I struggle the most and involved the most biceps and forearms. So that became the limiting factor for me. But the idea here was full ROM and pausing slightly at dead hang as well. So I got that. Plan was 2x10-15 with 2-3RIR. But I didn’t do that because I assumed it was 3 sets like the lat pulldowns from the past two weeks. So I did an extra set of these. The dismount for these getting out the band is also tricky and very much like kissing a train. Back into the garage for the rest of the session. The Halbert raises were up again. These had definitely been too heavy for me last week and I figured it would be much the same if I did considering the other workloads of the session. So I lowered the weights by 5lbs. And this seemed to go over better. Still not able to hold for a 1 second hold on these but definitely ok to say it was 1ct. Less aches and such in my elbows compared to last week. I could kind of tell these would go better from the warm-up set. Pullovers were next up. I figured I could probably go up on these a good bit after getting feel for them. I was right. Getting a good stretch and I swear I get a good triceps workout on these from the where they insert in the lats. I can probably stick at this weight for a bit as I don’t think the next jump in solid dumbbells (85lbs) would be wise at the moment and plateloaded unless setup a certain way is hell on the wrists. Last thing was the iso holds with the dumbbells. I used crash pads this time around. So setup and getting out went a bit better. Weight was the same sets and time as last week. I feel like everything was tighter compared to last week. Chest, shoulders and biceps. But still tolerable and fine. I probably took shorter rests compared to last time since I was concerned I would take too much time with resetting. Started cooking dinner as I put stuff away.
Comments: Thankfully my body not feeling as stiff and sore as it was the past two training sessions. I was still feeling that the day before too. Work has calmed down a bit but still not a great situation. Just keep doing what I can. Focus on what I like doing and not let it overly stress me out. Lord knows there is enough going on in this country and the world at large that is a cause for strife. So on to training. Some things the same as last week and some changes to other things for intensity’s sake. Block press again. Did the 25’s again for some reps rather than go right into the empty block. It had rained earlier but stuff was evaporating pretty quick. I wasn’t too sure how the arms would feel on these today with how they weren’t too thrilled with other stuff earlier this week. It was not a great start as I missed getting the block high enough to catch it and I would’ve just curled it up so I dropped it. Not good with the empty block. I again had not gotten into the low lap stance like I do with heavier weights because I didn’t think I needed to and because I’m imagining that I’m competing against people that are picking the contest weight up like nothing. Had to refocus and go at my own pace here. My tempo. The plan for today was to work up to 200-215lbs for EMOM style singles. 5 sets and then on the 6th do reps but leave 2-3RIR. It was going to be more of the luck of the draw with adding weights to this to see what it came out to weighing. I knew the first two weight jumps but after that I had to check. I wasn’t sweating nearly as much as last time but I knew that during the EMOMs it would be an issue keeping dry. I figured this would be another test for the liquid chalk. I just needed my hands to stay dry, not necessarily needing more grip. See how well this works with keeping things dry. Well I was a bit surprised the weight jump was a bit heavier than expected for the subsequent jumps but close enough. Got set and applied the liquid chalk liberally. At this point, I think the efficiency of my clean and the pick is what will hold me back as the press is easy. I was wondering why the pick was feeling so fatiguing but I recalled that I’m doing a different style from before (max single style with it angled toward me on my feet) as opposed to how I’m setting this up for supposed contest setup (angled away from me) so a bit more posterior chain on the pick. Clean is about the same as it ever was. The liquid chalk did hold up for a good bit but not as well as I was hoping it would. I had to wipe off sweat after that last single and reapplying wasn’t going to be an option. Didn’t quite catch the clean right so it wasn’t that crisp and I had to kind of muscle up the last inches or so. Pressing just felt okay. I could tell that there was fatigue and balance is key with these. The weight felt light in my hands so that is good. The goal had been 10 reps total so I stopped at 5 as I felt I could do 3 more reps but things could get squirrely with stability, not power. Like last week, I just hauled the loaded box into the sunroom for future Craig to deal with. So up next was more axle work. Axle push presses. Plan here was to work up to 70%x3x4 with bands that added 10-15%. I’ve not been able to get through these before. They’d been programmed but my knees were killing me last year (so much I stopped the session and went to urgent care the next day). I’ve done them against bands strict style but not push press. And even in the past, I usually did these for speed or it was jerks when heavy. Just can’t get away from the axle. Somewhere along the line, I messed up my math and had the planned weight to be 80% with the bands. These were noted to be easy and just to get some extra lockout training in. It’s not easy when you accidentally misload by 30lbs. Even though working up the weight before this (which was the actual working weight) had felt like something, I still went at this as if I could do 3x4. I couldn’t and I didn’t. I did manage a triple and missed a fourth and came back to try again. I was really distraught over this. This was supposed to be easy. Did I make a mistake? Yes, I misloaded by 30lbs because I had put 80% instead of 70%. But there was already some damage done from the missed lift. The first rep with the correct weight each set felt right but they got a lot harder as I went. Usually after the second or third rep they got tough. I was to comment on the RIR on the last set and with how hard the lockouts felt, it could very well have been 1-2RIR. Really wanted to say 2RIR outright but I knew better with just how brutal the stopping was for my triceps. I’m just hoping/rationalizing that this is a point of my press that is lagging and needs work now that it is identified. I feel that I was able to do more with straight weight and not bands on this. Feelings of disappointment that even though I misloaded, why wasn’t I able to do it? The block pressing felt lighter and easier than this axle work. Still pissed off that I was only able to do 275lbs in contest on axle at the last show. And that sucks that that little thing is enough to bum me out about my prospective future. Frustrations and anger at what I feel are my own inadequacies and that rationalization of small consistency is just a way to keep me placated from screaming into the void. But those are my issues. Moved into the garage for the continuation of one arm bench presses with accentuated negatives. Lower reps but allowing for longer eccentric. Listed to go up just 5lbs but I went up 8lbs as I knew this would still be too easy really. Adding an extra second to the eccentrics is doing more for adding fatigue over the sets. I’m fairly certain last week that I lost count and did extra reps on some sets. And probably did that this week too. Oh well. Not too picky with things as long as the work is done. Back outside to do a new one; band assisted pull-ups. These were tricky. To get setup that is. See, I’m really damn tall and I have to bend my legs so that I’m not touching the ground. So that meant getting my knees into the loop of the band and with a lot of band tension assistance. This was not a smooth entrance and took some trial and error. These were odd in that yes they felt easier but the top end where the bands are helping the least is where I struggle the most and involved the most biceps and forearms. So that became the limiting factor for me. But the idea here was full ROM and pausing slightly at dead hang as well. So I got that. Plan was 2x10-15 with 2-3RIR. But I didn’t do that because I assumed it was 3 sets like the lat pulldowns from the past two weeks. So I did an extra set of these. The dismount for these getting out the band is also tricky and very much like kissing a train. Back into the garage for the rest of the session. The Halbert raises were up again. These had definitely been too heavy for me last week and I figured it would be much the same if I did considering the other workloads of the session. So I lowered the weights by 5lbs. And this seemed to go over better. Still not able to hold for a 1 second hold on these but definitely ok to say it was 1ct. Less aches and such in my elbows compared to last week. I could kind of tell these would go better from the warm-up set. Pullovers were next up. I figured I could probably go up on these a good bit after getting feel for them. I was right. Getting a good stretch and I swear I get a good triceps workout on these from the where they insert in the lats. I can probably stick at this weight for a bit as I don’t think the next jump in solid dumbbells (85lbs) would be wise at the moment and plateloaded unless setup a certain way is hell on the wrists. Last thing was the iso holds with the dumbbells. I used crash pads this time around. So setup and getting out went a bit better. Weight was the same sets and time as last week. I feel like everything was tighter compared to last week. Chest, shoulders and biceps. But still tolerable and fine. I probably took shorter rests compared to last time since I was concerned I would take too much time with resetting. Started cooking dinner as I put stuff away.
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