Mouser Block Presses (one clean)
Weights
25’sx5
40’sx3
Block
124.5x1
155x1
186x1
222x1
222x1
222x1
222x1
222x1
222x1
222x1
Weights
25’sx5
40’sx3
Block
124.5x1
155x1
186x1
222x1
222x1
222x1
222x1
222x1
222x1
222x1
Axle Push Presses w/ bands (+22lbs bottom/+40lbs top)
38x2
68x2
98x2
128x2
158x2
188x2
218x3
218x3
218x3
218x3
218x5
38x2
68x2
98x2
128x2
158x2
188x2
218x3
218x3
218x3
218x3
218x5
Band Assisted Pull-ups (Pin 18)
sbx10
sbx10
sbx10
sbx10
sbx10
sbx10
Paused Halbert Dumbbell Raises on Incline Bench (2 seconds)
6’sx5
10’sx5
16’sx10
16’sx10
16’sx10
6’sx5
10’sx5
16’sx10
16’sx10
16’sx10
Paused Dumbbell Pullovers (1 second)
40x5
80x10
80x10
40x5
80x10
80x10
Dumbbell Bench Press Iso Holds
46’sx45 seconds
46’sx45 seconds
46’sx45 seconds
46’sx45 seconds
Stretching
Comments: I really must be stressed out about everything as about halfway through the day Wednesday I felt like I had a slight cold. Just seemed out of the blue. I rarely interact with people and it had been several days since I last did. And even then not for very long in any kind of close proximity. But I had too much to do and didn’t want to slow down so I ended up taking Dayquil in the afternoon to kick some of it. I wasn’t in pain or anything, just postnasal drip annoyance and feeling worn. Took some more before bed to make sure I slept through the night. Restful sleep usually does wonders. It was nice but I really wanted to just keep sleeping. Not go to work. Maybe I just do half a day of work. Work, nap and then back to work. Incrementally getting to where I did all work. Felt fine enough but it is hard to know how things are when you push through and take stuff that masks things just to keep doing things. Block press again. This was the lighter, EMOM work week. Did the 25’s again for some reps but then also did 40lbs dumbbells as well to kind of branch. I wanted to stick to singles with the block. Right knee was feeling a little achy but neither knee was thankfully acting like they did last week. I did seem to notice I wasn’t feeling like I was as stable as usual to initiate the press. Not that the press was feeling unsteady. Just a sensation. Oh well. The plan for today was to work up to 215-220lbs for EMOM style singles. 2 more sets from last time but no easy AMRAP afterwards using the same pacing. Just singles working up. I kind of wanted to make sure I was doing more than last time that had come out a little heavier than planned so I figured it was ok if this did as well. I didn’t weigh the block at the top weight until all the sets were done just to keep it a surprise and to have it not be as long a wait before starting. I put on liquid chalk to keep the hands dry for these. I was having some hesitancy on coming out of the hole of the lap to start the drive for the clean so I made sure that I was thinking of pulling it hard to get that clean going nice and catching it. The weight didn’t feel heavy but I did notice that that there was a slight delay I had from receiving the catch on the block and then feeling ready to press. The pick and lap wasn’t too bad on these considering things. Did get a slight nick on the right shin. The recovery feeling on the catch and then into press did seem to slightly improve as I went. But it also did make some presses feel more like minimal leg drive vs others. When the weight started to move up fast on me, I was worried that I had it off balance. The sixth one I didn’t realize how forward it was. I felt I had it secured and could hold it but it doesn’t look it on video. I kind of rushed to put it down for the last one. Last one I was to gauge how many I could do. Tricky. Really comes down to how sturdy things feel and getting drive. So I put down that I could do at least 3RIR here and potentially 5RIR. Could be more even. I started to have an inkling that maybe the reason for stuff on the chest being kind of trickier than usual was related to head cold stuff but it didn’t really click until I was getting a bit into the next thing. Put the box in the sunroom and go stuff setup for axle push press with bands. With it being an event for Nationals, not going away anytime soon. Assuming I get the invite at this show. Assuming I don’t fall apart by then. Not thrilled with axle at the moment as using less weight than I feel I should be compared to what I’ve done without bands previously but the two variations are more for the block and are harder variations of the lift. But it does make me wonder if it isn’t quite there with how things went at last show for me on this exercise. Really wish I could just blot it out of my headspace but it’s going to keep being there until I replace it with something. Last time with these it didn’t go so well. It could’ve but I messed up and put 30lbs more than I was supposed to on this. It was 3x4 at 70%. This week was to be 4x3 at 70% and then do an AMRAP after last set with 2RIR (but not sure if that was so to stop before hitting a grinding rep or if it was to be 2RIR before a grinding lift). Hope was that these would be easier I think from last time. And get better as I went. Warming up felt like that might be the case but 30lbs jumps set before the working set it didn’t look like that was going to be the case. Much like block press, getting steady and ready to press was feeling rough. It feels a lot heavier than it looks on video. I had initially thought I could do easy work here and add 5lbs to the AMRAP but I felt after the second set that that wasn’t wise. I had already knew this might be harder than I wanted it to be when I instinctively went for a rebound press on the second rep of the first set rather than my usual steady reset each rep. I might be stuck with a triple even on that set with the current weight. Last triple I got a little off balance and light headed and the bar came down too far forward out of the rack and almost dropped it. I recovered but couldn’t get the press and had to rerack the weight and take the last rep again. Ugh. I took a minute longer rest after that (was doing 2 minutes) to compensate for that additional suck so that I could give this last set an honest shot. Did my best to get myself in a state of action and not just through the motions. Reps were moving well and then I got off balance after the fourth rep and hesitated. I should’ve stopped there as the fifth set was a bit of a grinder to lockout. So I failed at stopping at the right point in either regard I guess. Ugh. But that was it for pressing at least. I believe the workouts are being adjusted just from how beat I’m saying I am and the words as I remember that there was talk of swapping in a different exercise but now that ain’t happening. Noticing that for other upcoming workouts but that is fine. The plan changes to suit the needs and demands. No cookie-cutter stuff, this is bespoke. Remaining outside for band assisted pull-ups again. The setup last time was much better as far as setup and being adjustable. This week I was to lower the band height so decrease the assistance and do 3x10. I had the rack arms at hole 15 so I went to hole 18. That seemed to work out perfectly for the increase in difficulty that made 3x10 reasonable. I wore my knee sleeves to give my knees a little more support/protection with them being as they’ve been the past two weeks as well as a measure to keep from having the band slip on me due to sweat. It worked out in both regards. Into the garage for the rest of it. Halbert raises were up again. Same as last week with reps and sets and tempo selection. Advised last week of it being this particular way. I rewatched videos and figured that I had to really focus on the movement better so that it doesn’t feel off to me. I did more reps and more sets to work up to the weight I wanted to use for these. And that seemed to work as I was able to get things to click for me. These still get decently tough over several sets but it didn’t feel off-putting. Only took me like 5 weeks to get it feeling right. Pullovers after that. I had every intention of sticking to the same weight as last week rather than try and go up 10lbs but it didn’t last. But I think this is where I stop for now as next jump would be 95lbs and the movement seems more the key with enough weight rather than keep adding weight. Trying to get mobility good for block pressing. Work in synergy with the dragonflies for those upper abs and ribcage. Last thing was the iso holds with the dumbbells again. Same as last week being 2x45 seconds. I forgot to hit record here. These felt pretty darn good. Some biceps tightness but not as much. Put stuff away and ate pot roast before stretching. Iced knees before bed too.
Comments: I really must be stressed out about everything as about halfway through the day Wednesday I felt like I had a slight cold. Just seemed out of the blue. I rarely interact with people and it had been several days since I last did. And even then not for very long in any kind of close proximity. But I had too much to do and didn’t want to slow down so I ended up taking Dayquil in the afternoon to kick some of it. I wasn’t in pain or anything, just postnasal drip annoyance and feeling worn. Took some more before bed to make sure I slept through the night. Restful sleep usually does wonders. It was nice but I really wanted to just keep sleeping. Not go to work. Maybe I just do half a day of work. Work, nap and then back to work. Incrementally getting to where I did all work. Felt fine enough but it is hard to know how things are when you push through and take stuff that masks things just to keep doing things. Block press again. This was the lighter, EMOM work week. Did the 25’s again for some reps but then also did 40lbs dumbbells as well to kind of branch. I wanted to stick to singles with the block. Right knee was feeling a little achy but neither knee was thankfully acting like they did last week. I did seem to notice I wasn’t feeling like I was as stable as usual to initiate the press. Not that the press was feeling unsteady. Just a sensation. Oh well. The plan for today was to work up to 215-220lbs for EMOM style singles. 2 more sets from last time but no easy AMRAP afterwards using the same pacing. Just singles working up. I kind of wanted to make sure I was doing more than last time that had come out a little heavier than planned so I figured it was ok if this did as well. I didn’t weigh the block at the top weight until all the sets were done just to keep it a surprise and to have it not be as long a wait before starting. I put on liquid chalk to keep the hands dry for these. I was having some hesitancy on coming out of the hole of the lap to start the drive for the clean so I made sure that I was thinking of pulling it hard to get that clean going nice and catching it. The weight didn’t feel heavy but I did notice that that there was a slight delay I had from receiving the catch on the block and then feeling ready to press. The pick and lap wasn’t too bad on these considering things. Did get a slight nick on the right shin. The recovery feeling on the catch and then into press did seem to slightly improve as I went. But it also did make some presses feel more like minimal leg drive vs others. When the weight started to move up fast on me, I was worried that I had it off balance. The sixth one I didn’t realize how forward it was. I felt I had it secured and could hold it but it doesn’t look it on video. I kind of rushed to put it down for the last one. Last one I was to gauge how many I could do. Tricky. Really comes down to how sturdy things feel and getting drive. So I put down that I could do at least 3RIR here and potentially 5RIR. Could be more even. I started to have an inkling that maybe the reason for stuff on the chest being kind of trickier than usual was related to head cold stuff but it didn’t really click until I was getting a bit into the next thing. Put the box in the sunroom and go stuff setup for axle push press with bands. With it being an event for Nationals, not going away anytime soon. Assuming I get the invite at this show. Assuming I don’t fall apart by then. Not thrilled with axle at the moment as using less weight than I feel I should be compared to what I’ve done without bands previously but the two variations are more for the block and are harder variations of the lift. But it does make me wonder if it isn’t quite there with how things went at last show for me on this exercise. Really wish I could just blot it out of my headspace but it’s going to keep being there until I replace it with something. Last time with these it didn’t go so well. It could’ve but I messed up and put 30lbs more than I was supposed to on this. It was 3x4 at 70%. This week was to be 4x3 at 70% and then do an AMRAP after last set with 2RIR (but not sure if that was so to stop before hitting a grinding rep or if it was to be 2RIR before a grinding lift). Hope was that these would be easier I think from last time. And get better as I went. Warming up felt like that might be the case but 30lbs jumps set before the working set it didn’t look like that was going to be the case. Much like block press, getting steady and ready to press was feeling rough. It feels a lot heavier than it looks on video. I had initially thought I could do easy work here and add 5lbs to the AMRAP but I felt after the second set that that wasn’t wise. I had already knew this might be harder than I wanted it to be when I instinctively went for a rebound press on the second rep of the first set rather than my usual steady reset each rep. I might be stuck with a triple even on that set with the current weight. Last triple I got a little off balance and light headed and the bar came down too far forward out of the rack and almost dropped it. I recovered but couldn’t get the press and had to rerack the weight and take the last rep again. Ugh. I took a minute longer rest after that (was doing 2 minutes) to compensate for that additional suck so that I could give this last set an honest shot. Did my best to get myself in a state of action and not just through the motions. Reps were moving well and then I got off balance after the fourth rep and hesitated. I should’ve stopped there as the fifth set was a bit of a grinder to lockout. So I failed at stopping at the right point in either regard I guess. Ugh. But that was it for pressing at least. I believe the workouts are being adjusted just from how beat I’m saying I am and the words as I remember that there was talk of swapping in a different exercise but now that ain’t happening. Noticing that for other upcoming workouts but that is fine. The plan changes to suit the needs and demands. No cookie-cutter stuff, this is bespoke. Remaining outside for band assisted pull-ups again. The setup last time was much better as far as setup and being adjustable. This week I was to lower the band height so decrease the assistance and do 3x10. I had the rack arms at hole 15 so I went to hole 18. That seemed to work out perfectly for the increase in difficulty that made 3x10 reasonable. I wore my knee sleeves to give my knees a little more support/protection with them being as they’ve been the past two weeks as well as a measure to keep from having the band slip on me due to sweat. It worked out in both regards. Into the garage for the rest of it. Halbert raises were up again. Same as last week with reps and sets and tempo selection. Advised last week of it being this particular way. I rewatched videos and figured that I had to really focus on the movement better so that it doesn’t feel off to me. I did more reps and more sets to work up to the weight I wanted to use for these. And that seemed to work as I was able to get things to click for me. These still get decently tough over several sets but it didn’t feel off-putting. Only took me like 5 weeks to get it feeling right. Pullovers after that. I had every intention of sticking to the same weight as last week rather than try and go up 10lbs but it didn’t last. But I think this is where I stop for now as next jump would be 95lbs and the movement seems more the key with enough weight rather than keep adding weight. Trying to get mobility good for block pressing. Work in synergy with the dragonflies for those upper abs and ribcage. Last thing was the iso holds with the dumbbells again. Same as last week being 2x45 seconds. I forgot to hit record here. These felt pretty darn good. Some biceps tightness but not as much. Put stuff away and ate pot roast before stretching. Iced knees before bed too.
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