Safety Squat Bar Strict Presses w/ Chaos Bands (10 second hold at lockout every 4 reps)
65+26x4
91+26x4
117+26x8
117+26x8
117+26x8
65+26x4
91+26x4
117+26x8
117+26x8
117+26x8
One Arm Dumbbell Bench Presses (3 second eccentrics)
40x12/12
40x12/12
40x12/12
40x12/12
40x12/12
40x12/12
Halbert Dumbbell Raises on Incline Bench (1 second hold)
10’sx12
10’sx12
10’sx12
10’sx12
10’sx12
10’sx12
One Arm Band Lat Pulldowns (loose grip)
abx20/20
abx20/20
abx20/20
abx20/20
abx20/20
abx20/20
Cossack Squats (10lbs counterweight)
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
Plate Halos
45x8/8
45x8/8
45x8/8
45x8/8
45x8/8
45x8/8
Stretching
Comments: So I pretty much had decided on competing at another show this year to try and qualify for SC Nats this year. PA Strongest on 8/6/22. So far, only 12 people total signed up but 5 in my weight class including me right now. Good events for me. Like, if this was a pro/am or regional level show, I could see podium and top 10 at Nationals with these kinds of events. But not going to happen lol. But focus is still on recovery from the last show. Lower back and what not is getting better slowly. Inflammation is going down, which is letting things loosen up and not be so tight. Eye twitch calming down too. So training for today had some influences already baked into it with the next show in mind before even committing to it and now that I have, more direct changes. So first thing was an overhead press. Light weight with chaos bands. 55% of my 1rm on overhead press for 3x8 with holds at lockout for 5-10ct every four reps. Of course I went with the 10ct. Now this was listed as swiss bar. I don’t have one of those at home. So the other suggestion was axle but upon realizing this was to be easy on joints and geared towards the pressing at that show, I had a bold suggestion; use the safety squat bar. The press event at the contest is a block press medley. Three blocks, increasing weight and shaped like the state of Pennsylvania. I have access to a block at home and I apparently do quite well on it. Anyways, I had wanted to do ssb overhead presses before for training for a show with a block when I was recovering from my lower back injury as this seemed like a way to do it without worrying about the clean. This ended up being quite challenging. This did feel like a block press but it also felt like a block press. The “rest” I was to have a lockout didn’t really happen as I had to be actively engaged to keep the bar from tilting forward or falling out of my hands. So a lot of chest, shoulders and triceps work. I’d never done this exercise before so basing it off of what I expected a rough average would be for overhead might have been too much. This was not easy by the end of the three sets. I was struggling to hold that lockout on that last set. Oof, wasn’t expecting that much issues and took a little bit to slow down and move on to the next exercise. An exercise from when I was stuck using just one arm; one arm bench presses with accentuated negatives. Not as long of negatives as back then but I still went fairly light here. I was to do 3x12 with several RIR. I had a feeling that I’d get a good bit of fatigue just from just coming back to training and from not doing much chest work besides incline bench with axle. Left side felt weird in that I felt off balance and stiff. My arm and chest felt strong. I kind of forgot I was to hold up my arm on the non-lifting side that first set for the left side. Noticing that my right arm moves slightly in synch with my left when lowering. Not so with the right lifting. I probably could’ve gone heavier here after seeing how things went. Left side of my body seemed to wake up by the end. I was lowballing a little to one; not deal with plate dumbbells first session back and two; didn’t want to overdo it after having the first exercise be a good bit more challenging than planned. From there some more things with dumbbells. Lying on my stomach on a bench and lifting dumbbells with my shoulders. A familiar sight for sure. So these appeared to be something involving a swing but a hold at the top. Cautioned to not swing down past shoulders. I wasn’t too sure how these would be and I was to leave a good bit of RIR so I again lowballed it for the two above mentioned reasons I did the same for the one arm dumbbell bench presses. That first set felt like I was going way too light but then it got a good bit tougher the following sets. Next up was single arm lat pull downs with bands. Advised same grip setup as I did the band rows earlier this week. Large rep range and to keep plenty of RIR so I went lighter here so that I could make sure I did 20 reps each set. Get things feeling good. Get that off season feeling at least where I can get it on things. This contest is going to be very upper back intensive. Not heavy but a lot of stress to it. The band down from my highest band tension was perhaps too easy. I did these with no rest between sides or sets. Good bit of fatigue was building around the elbows and lats. They needed it. Next thing was bringing back the Cossack squats. Goal was some knee/ankle mobility. I was advised to try and stay as upright as possible and use a counter balance if needed. If I was going to have anything resembling an upright posture on these, I was going to need a counterbalance. Left side more mobile but not as strong while right side is tighter but stronger. Looking at the video, my attempts at staying upright were nonexistent so doesn’t look like the counterbalance did anything for me other than fatigue shoulders more. Last thing was mobility based for the shoulders and core. Halos with weight plate. I’ve done these before in the past. My shoulders are fairly supple but I do what is asked. These didn’t feel too bad. But not sure if I did these exactly right. Put stuff away and ate burritos for dinner before stretching. No icing so far this week, joints feeling fairly good.
Comments: So I pretty much had decided on competing at another show this year to try and qualify for SC Nats this year. PA Strongest on 8/6/22. So far, only 12 people total signed up but 5 in my weight class including me right now. Good events for me. Like, if this was a pro/am or regional level show, I could see podium and top 10 at Nationals with these kinds of events. But not going to happen lol. But focus is still on recovery from the last show. Lower back and what not is getting better slowly. Inflammation is going down, which is letting things loosen up and not be so tight. Eye twitch calming down too. So training for today had some influences already baked into it with the next show in mind before even committing to it and now that I have, more direct changes. So first thing was an overhead press. Light weight with chaos bands. 55% of my 1rm on overhead press for 3x8 with holds at lockout for 5-10ct every four reps. Of course I went with the 10ct. Now this was listed as swiss bar. I don’t have one of those at home. So the other suggestion was axle but upon realizing this was to be easy on joints and geared towards the pressing at that show, I had a bold suggestion; use the safety squat bar. The press event at the contest is a block press medley. Three blocks, increasing weight and shaped like the state of Pennsylvania. I have access to a block at home and I apparently do quite well on it. Anyways, I had wanted to do ssb overhead presses before for training for a show with a block when I was recovering from my lower back injury as this seemed like a way to do it without worrying about the clean. This ended up being quite challenging. This did feel like a block press but it also felt like a block press. The “rest” I was to have a lockout didn’t really happen as I had to be actively engaged to keep the bar from tilting forward or falling out of my hands. So a lot of chest, shoulders and triceps work. I’d never done this exercise before so basing it off of what I expected a rough average would be for overhead might have been too much. This was not easy by the end of the three sets. I was struggling to hold that lockout on that last set. Oof, wasn’t expecting that much issues and took a little bit to slow down and move on to the next exercise. An exercise from when I was stuck using just one arm; one arm bench presses with accentuated negatives. Not as long of negatives as back then but I still went fairly light here. I was to do 3x12 with several RIR. I had a feeling that I’d get a good bit of fatigue just from just coming back to training and from not doing much chest work besides incline bench with axle. Left side felt weird in that I felt off balance and stiff. My arm and chest felt strong. I kind of forgot I was to hold up my arm on the non-lifting side that first set for the left side. Noticing that my right arm moves slightly in synch with my left when lowering. Not so with the right lifting. I probably could’ve gone heavier here after seeing how things went. Left side of my body seemed to wake up by the end. I was lowballing a little to one; not deal with plate dumbbells first session back and two; didn’t want to overdo it after having the first exercise be a good bit more challenging than planned. From there some more things with dumbbells. Lying on my stomach on a bench and lifting dumbbells with my shoulders. A familiar sight for sure. So these appeared to be something involving a swing but a hold at the top. Cautioned to not swing down past shoulders. I wasn’t too sure how these would be and I was to leave a good bit of RIR so I again lowballed it for the two above mentioned reasons I did the same for the one arm dumbbell bench presses. That first set felt like I was going way too light but then it got a good bit tougher the following sets. Next up was single arm lat pull downs with bands. Advised same grip setup as I did the band rows earlier this week. Large rep range and to keep plenty of RIR so I went lighter here so that I could make sure I did 20 reps each set. Get things feeling good. Get that off season feeling at least where I can get it on things. This contest is going to be very upper back intensive. Not heavy but a lot of stress to it. The band down from my highest band tension was perhaps too easy. I did these with no rest between sides or sets. Good bit of fatigue was building around the elbows and lats. They needed it. Next thing was bringing back the Cossack squats. Goal was some knee/ankle mobility. I was advised to try and stay as upright as possible and use a counter balance if needed. If I was going to have anything resembling an upright posture on these, I was going to need a counterbalance. Left side more mobile but not as strong while right side is tighter but stronger. Looking at the video, my attempts at staying upright were nonexistent so doesn’t look like the counterbalance did anything for me other than fatigue shoulders more. Last thing was mobility based for the shoulders and core. Halos with weight plate. I’ve done these before in the past. My shoulders are fairly supple but I do what is asked. These didn’t feel too bad. But not sure if I did these exactly right. Put stuff away and ate burritos for dinner before stretching. No icing so far this week, joints feeling fairly good.
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