Axle Clean and Push Presses (clean once)
66x2
96x2
126x2
156x2
186x2
216x2
246x3
246x3
246x3
66x2
96x2
126x2
156x2
186x2
216x2
246x3
246x3
246x3
Axle Rack Position Supports
226x5 seconds
256x5 seconds
286x15 seconds
286x15 seconds
226x5 seconds
256x5 seconds
286x15 seconds
286x15 seconds
Seated Axle Pin Presses (6” ROM, No Back Support)
136x3
186x3
226x3
266x4
281x4
296x4
311x3
136x3
186x3
226x3
266x4
281x4
296x4
311x3
Push Ups on Kettlebells (feet elevated 12”)
bw+20x12
bw+20x12
bw+20x10
bw+20x12
bw+20x12
bw+20x10
Dumbbell Cuban Rotations
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
10’sx10
Paused Band External Rotations (2 seconds)/Single Arm Overhead Band Triceps Extensions (5 second eccentric)
µbx15/15 – lbx10/10
µbx15/15 – lbx10/10
µbx15/15 – lbx10/10
µbx15/15 – lbx10/10
Stretching
Comments: This day was a bit of a crapshoot. Partly because I was rushing to get stuff done and also because I’m pushing through things. Social activity after work so I needed to do workout during lunch break and everyone showing up for morning appointments made that hectic to pull off. Other than the rib/lat/back issue that sprang up last week when this type of workout showed up, it was pretty good and gave me confidence. This wasn’t that workout. Starting things off with axle clean and press. Last week was clean every rep and that felt explosive and smooth (I actually hit my chin warming up last week and I’d probably have a bruise if I didn’t have the beard. Stuff just felt heavy today. Like 40lbs heavier than what I had on the bar. Plan was doubles up to 3x3 at 82%. It really does seem like rest days the stuff gets tighter in the whatever that acts up in the lower right side. Catching the axle for the continental part of the clean wasn’t terribly pleasant. It did feel better once I got the hard belt on. So while the clean felt heavy (I also wasn’t using chalk because rushing on certain aspects and felt this was too light to be relying on it) the pressing felt like I was at half power. I don’t usually workout this time of day and the sun was right in my eyes but that shouldn’t have affected things. I think I realized at this point that perhaps taking Aleve for the Tuesday workout had masked things a bit and that the pressing from Monday was a bit to recover from. I got the reps and sets done but I kind of realized it was going to be one of those days. So next wasn’t pressing but something to help get used to holding heavier weights in the rack and not rush to press. I’ve done holds and rack supports before, just not very often under Drew (only for circus dumbbell). Not starting crazy with these as these can be pushed quite a bit. Not overdoing it. So plan was 2x15 seconds holds with 92% of what I can press from the rack. I did two sets to work up with shorter holds. I was expecting these to feel rougher and I was tempted to just go straight to working weight after that first set but figured it was best to do another just to make sure that nothing was off. These felt comfortable. Only real problem was the jolt I felt from setting the weight back down that went through my body and that meant the area of injury. Low level of discomfort. From there it was the exercise that had been where this issue started, pin presses. I mean, I knew this obviously wasn’t going to feel great going in. Plan had been to do 4x4 and try to hit 10lbs more than my top set of 5 reps last week working up. I had only intended to do doubles up to the first set but I forgot and just did triples. Sun in eyes was worse here as looking up pretty much was staring directly at the sun. Balance was a little off. What threw me off was that the second to last set felt really smooth and easy. I just got everything to work here other than the very last rep being a little slow. It felt real good so I thought I was good for the last weight. Nope. Didn’t get things to work out that time. Area of injury started to be a bit more present and I just could get a triple when it was to be 4 with 1-2RIR. Ugh. Not great. Not even a full two weeks into this and already not meeting goals. Feeling uncomfortable isn’t helping that. Only thing so far this workout that was to plan was the exercise where I just held the weight. The heavy weight stuff was done and it was time for the assistance stuff. Push ups were the same as last week but idea was to push them a bit. So I added 20lbs to the backpack and put that on. That certainly increased the difficulty substantially. Could also be my shoulders and triceps are fatigued from things. Couldn’t in good conscious go for 3x12 like last time with the increased weight and have RIRs like I was supposed to. Cuban rotations were next. Same weight and reps, just trying to have more control and not have them feel bad or as fatiguing. I guess mission accomplished there. Last bit of the workout was superset of band external rotations and single arm triceps with bands and long negatives. Keeping the external rotation tension the same but was going to increase the triceps as I was thinking of doing the lower rep range there (10-15). Monster mini and micro seemed too light and I went with the light band with was borderline for this setup and the lower rep side of the rep range. Those long negatives really make the triceps twitchy. Not much to say about the external rotations. Put stuff away and back to work. I ended up stretching when I got home from the social event. Feel like I’m getting stressed out again and will probably need to do my best to recover and rest. Which isn’t really happening at this time pushing for Nationals with 3 previous shows peaked back to back.
Comments: This day was a bit of a crapshoot. Partly because I was rushing to get stuff done and also because I’m pushing through things. Social activity after work so I needed to do workout during lunch break and everyone showing up for morning appointments made that hectic to pull off. Other than the rib/lat/back issue that sprang up last week when this type of workout showed up, it was pretty good and gave me confidence. This wasn’t that workout. Starting things off with axle clean and press. Last week was clean every rep and that felt explosive and smooth (I actually hit my chin warming up last week and I’d probably have a bruise if I didn’t have the beard. Stuff just felt heavy today. Like 40lbs heavier than what I had on the bar. Plan was doubles up to 3x3 at 82%. It really does seem like rest days the stuff gets tighter in the whatever that acts up in the lower right side. Catching the axle for the continental part of the clean wasn’t terribly pleasant. It did feel better once I got the hard belt on. So while the clean felt heavy (I also wasn’t using chalk because rushing on certain aspects and felt this was too light to be relying on it) the pressing felt like I was at half power. I don’t usually workout this time of day and the sun was right in my eyes but that shouldn’t have affected things. I think I realized at this point that perhaps taking Aleve for the Tuesday workout had masked things a bit and that the pressing from Monday was a bit to recover from. I got the reps and sets done but I kind of realized it was going to be one of those days. So next wasn’t pressing but something to help get used to holding heavier weights in the rack and not rush to press. I’ve done holds and rack supports before, just not very often under Drew (only for circus dumbbell). Not starting crazy with these as these can be pushed quite a bit. Not overdoing it. So plan was 2x15 seconds holds with 92% of what I can press from the rack. I did two sets to work up with shorter holds. I was expecting these to feel rougher and I was tempted to just go straight to working weight after that first set but figured it was best to do another just to make sure that nothing was off. These felt comfortable. Only real problem was the jolt I felt from setting the weight back down that went through my body and that meant the area of injury. Low level of discomfort. From there it was the exercise that had been where this issue started, pin presses. I mean, I knew this obviously wasn’t going to feel great going in. Plan had been to do 4x4 and try to hit 10lbs more than my top set of 5 reps last week working up. I had only intended to do doubles up to the first set but I forgot and just did triples. Sun in eyes was worse here as looking up pretty much was staring directly at the sun. Balance was a little off. What threw me off was that the second to last set felt really smooth and easy. I just got everything to work here other than the very last rep being a little slow. It felt real good so I thought I was good for the last weight. Nope. Didn’t get things to work out that time. Area of injury started to be a bit more present and I just could get a triple when it was to be 4 with 1-2RIR. Ugh. Not great. Not even a full two weeks into this and already not meeting goals. Feeling uncomfortable isn’t helping that. Only thing so far this workout that was to plan was the exercise where I just held the weight. The heavy weight stuff was done and it was time for the assistance stuff. Push ups were the same as last week but idea was to push them a bit. So I added 20lbs to the backpack and put that on. That certainly increased the difficulty substantially. Could also be my shoulders and triceps are fatigued from things. Couldn’t in good conscious go for 3x12 like last time with the increased weight and have RIRs like I was supposed to. Cuban rotations were next. Same weight and reps, just trying to have more control and not have them feel bad or as fatiguing. I guess mission accomplished there. Last bit of the workout was superset of band external rotations and single arm triceps with bands and long negatives. Keeping the external rotation tension the same but was going to increase the triceps as I was thinking of doing the lower rep range there (10-15). Monster mini and micro seemed too light and I went with the light band with was borderline for this setup and the lower rep side of the rep range. Those long negatives really make the triceps twitchy. Not much to say about the external rotations. Put stuff away and back to work. I ended up stretching when I got home from the social event. Feel like I’m getting stressed out again and will probably need to do my best to recover and rest. Which isn’t really happening at this time pushing for Nationals with 3 previous shows peaked back to back.
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