Mouser Block Presses (one clean)
124.5x2
155x2
186x2
217x2
250x0
250x2
250x2
229.5x2
124.5x2
155x2
186x2
217x2
250x0
250x2
250x2
229.5x2
Narrow Grip Axle Standing Pin Presses (eye level height)
126x2
176x2
226x4
226x4
226x4
126x2
176x2
226x4
226x4
226x4
One Arm Dumbbell Bench Presses (4 second eccentrics)
40x4/4
80x8/8
80x8/8
40x4/4
80x8/8
80x8/8
Band Assisted Pull-ups
sbx2
sbx15
sbx15
sbx2
sbx15
sbx15
Paused Halbert Dumbbell Raises on Incline Bench (2 seconds)
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
Paused Dumbbell Pullovers (1 second)
40x5
70x10
70x10
40x5
70x10
70x10
Dumbbell Bench Press Iso Holds
46’sx45 seconds
46’sx45 seconds
46’sx45 seconds
46’sx45 seconds
Stretching
Comments: Apparently my AC stopped working the day before but since it wasn’t nearly that bad as it has been, I just thought it was struggling to keep my house cool like it usually does during the summer. I didn’t notice something was wrong until I came home from having dinner with my folks when it was very humid and no air flow. It was supposed to get up to 90 the next day and 95 after that. I don’t do well without some refuge from the heat. I can work in the heat but I need to eventually have some place really cool to recover. AC repair people came out late afternoon and appear to have fixed it but house was already damn hot so it was like the little engine that could trying to get stuff tolerable so I tried to avoid using anything that would make the house hotter or use a lot of power to operate. Knees were feeling really achy and such so that wasn’t boding well for me as while not a lower body intensive day, there was going to be block press and that involves some movements that aren’t just stand and deliver. I was also feeling tight in the hips and lower back and still the upper back/traps/neck. Brutal training and suit work doesn’t make things easier to recover from necessarily. Some stuff saved but others not. I have bruises that need to recover. Any ways, block press again. Did the 25’s again for some reps rather than go right into the empty block. Not as many reps this time as I was to do a few sets working up. Plan here was 2x2 with 5lbs more than my top triple from two weeks ago. So essentially 245lbs. Work up in 30lbs jumps doing doubles. Then drop off like 20lbs from that for one last double. The clean was feeling mostly fine this time around but my knees were really sore. I didn’t realize at the time what it might be but I think it had to do with the aggressive push I’ve been making on the split squats as this was a different kind of knee pain (but didn’t notice until I was stretching). So there was some hesitations. Stuff was stiff and sore and not exactly the easiest implement to lift to the shoulders. I didn’t bother to check what the final weight ended up being as I kind of wanted it a mystery and I also didn’t want to be intimidated if it ended up a heavier than planned. I did add 5lbs to it just to make sure that it was 245lbs at least as I knew that two sets of 25lbs in there with my 26lbers came out to 224.5lbs. I hesitated way too much that first attempt. One getting that deep lap and then trying to stand up with it I got out of a groove. Rather than drop it and reattempt, I went with it and got a bad catch on the clean. Closer to how most people do it with more of a muscling it up rather than the catch style I do. The muscling it up style just doesn’t seem to work for me. The weight feels heavier and I can’t seem to get it to feel comfortable for the press. I gave it a shot anyways and it wasn’t going up so I bailed on it. I knew that I needed to not be so gentle or cautious with this. I needed to feel secure and have some power and oomf here. So about 5 minutes to recover and reassess. Put on chalk and liquid chalk as well and committed to it. Not being afraid to let go of the block and catch it. Got it up comfortably enough and had a solid double. Now to do it again. Same thing, just a little harder for balance on the press for the second rep but got it. Dropped it down to 229.5lbs for the lower effort double. This felt a little tougher than I would’ve liked but still done. As has been the case to keep things moving along, I just hauled the loaded box into the sunroom for later. Axle work. It’s the press event for nationals so even though doing stuff for general and geared toward the block press event, there is axle to be done. As it stands, it looks like alternating between band push press and rack work. But that’s just an assumption on my part. I was thankful at first that there wasn’t any more leg drive pressing today. Same setup for the rack stuff as last time with it being at eye level and a narrower grip. Plan here being 3x4 at RPE 7.5-8. So assuming 10lbs increase from last time on what I did. I was feeling strongly about doing more than that with Nats. My dad was even talking about when I qualify (not if, when) to bring my axle and some weights with us to Nats so I’d have my own to warm-up on in the event I get shit time to warm-up or long wait and get cold. Feeling like I need to redeem from how axle went at last show. Knowing that a lot of people are working on this right now. So I did less warm-up sets and did bigger jumps. Risk of adding 20lbs. Left shoulder wasn’t too happy with these today. Not sure why. Felt achy and kind of like an impingement sensation. Maybe from just the heavy block pick and cleans. But it wasn’t enough to distract me. I just tried to get my lats packed and have things feel and move as best as they could here. Positioning on these rack press exercises can make things feel terrible or manageable. That first set I was feeling like I made a big mistake and that I should drop down 10-20lbs. But I decided to give it another go. It had moments where it felt tough but it overall felt better. My body was acting and moving in the way I wanted it to. Last set felt the best and felt how I wish all the sets had felt honestly. Moved into the garage for the continuation of one arm bench presses with accentuated negatives. Less reps and less sets. Advised this was the last week of them and then something else. These have been lighter weight just getting used to them again as not a lot of benching recently. Getting used to things and not overdoing it. I figured that with the lowered rep range and the sets that I could go up a good bit here. It would more be just an issue of stuff feeling ok for it with the added balance and just needing to actually use both sides to get things in a position. Debating 70lbs or 80lbs with the solid dumbbells. Did a few more reps then I was expecting to warm up. I think partly to make sure the shoulder thing wasn’t an issue here before putting some actual weight on these. The weight has been light enough that I’ve been able to jump right in and I didn’t think that was wise with this kind of weight and how things were feeling. I felt I was good for the higher end of things. The added 20lbs was noticeable. Left side it felt about the same both sets. Actually worried I missed a rep by miscounting that first set. Right side the was a big difference between first and second set. Fatigue hit hard with the negatives. Has been that way. But done here. Back outside to do band assisted pull-ups again. I found a video of someone doing them with a different setup that seemed less likely to cause and issue with getting into and out of the setup. Cut down the risk of death by high velocity band slingshot. So rather than cinching at the top, I’m using the rack arms to put it like how I’ve setup chaos band push-ups. I can adjust the height so I can lessen the resistance curve and use different bands. So a bit more control over the exercise loading. I was bit more prepared I think for these. Did the correct amount of sets. The setup was probably easier than last week’s so I did 15 reps for both sets. First set the 15 reps were too easy but I knew fatigue would hit hard with how these are and with how these hit the biceps/forearms and that I’m “light” enough to get full ROM on these (got above the bar rather than just chin above it). Didn’t feel as much this time around as far as biceps but did start to feel it the second set as I pushed things a little more. Back into the garage for the rest of it. Halbert raises were up again. Same sets but lower reps. Advised 1-2ct holds. I went back down to the 10’s as I wanted to work on the hold portion. I think I pushed up on these too much as the movement hasn’t felt comfortable since I went above 10lbs. I was also wanting to make sure my shoulder wasn’t acting up here. These are so fatiguing. First set feels like nothing and then everything has a hard time after that. Like parts of my upper back and shoulders start to make themselves noticed. Pullovers after that. Been sticking with dumbbell. More reps but less sets. I figured that I’d stick with the 70lbs for this rather than try and go up 10lbs and potentially lose form getting the increased reps. These seem to hit my triceps in the turnaround from the stretch as well as opening things up in the chest/shoulders. Lats too. Last thing was the iso holds with the dumbbells. Same weight as it has been but changing from 3x30 to 2x45. So getting same time in less time overall. Things felt looser than last week but still tighter than the week prior. Biceps were a little more tense even with the crash pads setup (more than last week but still a lot less than the first week). Ordered food out to minimize adding extra stress to my struggling AC system and put stuff away while that was being made and delivered. Ate and then stretched. Of course the AC went down again as I was stretching (came back on briefly and then off again) so going to try to get them out here again to try and get it looked at as I’m not going to be handling 95 too well. Icing wasn’t really an option so I took ibuprofen to help with the sore tendons and joints with the plan to ice them tomorrow at least twice after work (assuming AC is working).
Comments: Apparently my AC stopped working the day before but since it wasn’t nearly that bad as it has been, I just thought it was struggling to keep my house cool like it usually does during the summer. I didn’t notice something was wrong until I came home from having dinner with my folks when it was very humid and no air flow. It was supposed to get up to 90 the next day and 95 after that. I don’t do well without some refuge from the heat. I can work in the heat but I need to eventually have some place really cool to recover. AC repair people came out late afternoon and appear to have fixed it but house was already damn hot so it was like the little engine that could trying to get stuff tolerable so I tried to avoid using anything that would make the house hotter or use a lot of power to operate. Knees were feeling really achy and such so that wasn’t boding well for me as while not a lower body intensive day, there was going to be block press and that involves some movements that aren’t just stand and deliver. I was also feeling tight in the hips and lower back and still the upper back/traps/neck. Brutal training and suit work doesn’t make things easier to recover from necessarily. Some stuff saved but others not. I have bruises that need to recover. Any ways, block press again. Did the 25’s again for some reps rather than go right into the empty block. Not as many reps this time as I was to do a few sets working up. Plan here was 2x2 with 5lbs more than my top triple from two weeks ago. So essentially 245lbs. Work up in 30lbs jumps doing doubles. Then drop off like 20lbs from that for one last double. The clean was feeling mostly fine this time around but my knees were really sore. I didn’t realize at the time what it might be but I think it had to do with the aggressive push I’ve been making on the split squats as this was a different kind of knee pain (but didn’t notice until I was stretching). So there was some hesitations. Stuff was stiff and sore and not exactly the easiest implement to lift to the shoulders. I didn’t bother to check what the final weight ended up being as I kind of wanted it a mystery and I also didn’t want to be intimidated if it ended up a heavier than planned. I did add 5lbs to it just to make sure that it was 245lbs at least as I knew that two sets of 25lbs in there with my 26lbers came out to 224.5lbs. I hesitated way too much that first attempt. One getting that deep lap and then trying to stand up with it I got out of a groove. Rather than drop it and reattempt, I went with it and got a bad catch on the clean. Closer to how most people do it with more of a muscling it up rather than the catch style I do. The muscling it up style just doesn’t seem to work for me. The weight feels heavier and I can’t seem to get it to feel comfortable for the press. I gave it a shot anyways and it wasn’t going up so I bailed on it. I knew that I needed to not be so gentle or cautious with this. I needed to feel secure and have some power and oomf here. So about 5 minutes to recover and reassess. Put on chalk and liquid chalk as well and committed to it. Not being afraid to let go of the block and catch it. Got it up comfortably enough and had a solid double. Now to do it again. Same thing, just a little harder for balance on the press for the second rep but got it. Dropped it down to 229.5lbs for the lower effort double. This felt a little tougher than I would’ve liked but still done. As has been the case to keep things moving along, I just hauled the loaded box into the sunroom for later. Axle work. It’s the press event for nationals so even though doing stuff for general and geared toward the block press event, there is axle to be done. As it stands, it looks like alternating between band push press and rack work. But that’s just an assumption on my part. I was thankful at first that there wasn’t any more leg drive pressing today. Same setup for the rack stuff as last time with it being at eye level and a narrower grip. Plan here being 3x4 at RPE 7.5-8. So assuming 10lbs increase from last time on what I did. I was feeling strongly about doing more than that with Nats. My dad was even talking about when I qualify (not if, when) to bring my axle and some weights with us to Nats so I’d have my own to warm-up on in the event I get shit time to warm-up or long wait and get cold. Feeling like I need to redeem from how axle went at last show. Knowing that a lot of people are working on this right now. So I did less warm-up sets and did bigger jumps. Risk of adding 20lbs. Left shoulder wasn’t too happy with these today. Not sure why. Felt achy and kind of like an impingement sensation. Maybe from just the heavy block pick and cleans. But it wasn’t enough to distract me. I just tried to get my lats packed and have things feel and move as best as they could here. Positioning on these rack press exercises can make things feel terrible or manageable. That first set I was feeling like I made a big mistake and that I should drop down 10-20lbs. But I decided to give it another go. It had moments where it felt tough but it overall felt better. My body was acting and moving in the way I wanted it to. Last set felt the best and felt how I wish all the sets had felt honestly. Moved into the garage for the continuation of one arm bench presses with accentuated negatives. Less reps and less sets. Advised this was the last week of them and then something else. These have been lighter weight just getting used to them again as not a lot of benching recently. Getting used to things and not overdoing it. I figured that with the lowered rep range and the sets that I could go up a good bit here. It would more be just an issue of stuff feeling ok for it with the added balance and just needing to actually use both sides to get things in a position. Debating 70lbs or 80lbs with the solid dumbbells. Did a few more reps then I was expecting to warm up. I think partly to make sure the shoulder thing wasn’t an issue here before putting some actual weight on these. The weight has been light enough that I’ve been able to jump right in and I didn’t think that was wise with this kind of weight and how things were feeling. I felt I was good for the higher end of things. The added 20lbs was noticeable. Left side it felt about the same both sets. Actually worried I missed a rep by miscounting that first set. Right side the was a big difference between first and second set. Fatigue hit hard with the negatives. Has been that way. But done here. Back outside to do band assisted pull-ups again. I found a video of someone doing them with a different setup that seemed less likely to cause and issue with getting into and out of the setup. Cut down the risk of death by high velocity band slingshot. So rather than cinching at the top, I’m using the rack arms to put it like how I’ve setup chaos band push-ups. I can adjust the height so I can lessen the resistance curve and use different bands. So a bit more control over the exercise loading. I was bit more prepared I think for these. Did the correct amount of sets. The setup was probably easier than last week’s so I did 15 reps for both sets. First set the 15 reps were too easy but I knew fatigue would hit hard with how these are and with how these hit the biceps/forearms and that I’m “light” enough to get full ROM on these (got above the bar rather than just chin above it). Didn’t feel as much this time around as far as biceps but did start to feel it the second set as I pushed things a little more. Back into the garage for the rest of it. Halbert raises were up again. Same sets but lower reps. Advised 1-2ct holds. I went back down to the 10’s as I wanted to work on the hold portion. I think I pushed up on these too much as the movement hasn’t felt comfortable since I went above 10lbs. I was also wanting to make sure my shoulder wasn’t acting up here. These are so fatiguing. First set feels like nothing and then everything has a hard time after that. Like parts of my upper back and shoulders start to make themselves noticed. Pullovers after that. Been sticking with dumbbell. More reps but less sets. I figured that I’d stick with the 70lbs for this rather than try and go up 10lbs and potentially lose form getting the increased reps. These seem to hit my triceps in the turnaround from the stretch as well as opening things up in the chest/shoulders. Lats too. Last thing was the iso holds with the dumbbells. Same weight as it has been but changing from 3x30 to 2x45. So getting same time in less time overall. Things felt looser than last week but still tighter than the week prior. Biceps were a little more tense even with the crash pads setup (more than last week but still a lot less than the first week). Ordered food out to minimize adding extra stress to my struggling AC system and put stuff away while that was being made and delivered. Ate and then stretched. Of course the AC went down again as I was stretching (came back on briefly and then off again) so going to try to get them out here again to try and get it looked at as I’m not going to be handling 95 too well. Icing wasn’t really an option so I took ibuprofen to help with the sore tendons and joints with the plan to ice them tomorrow at least twice after work (assuming AC is working).
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