Axle Clean and Push Presses (clean once)
46x2
76x2
106x2
136x2
166x2
196x1
216x1
236x1
256x1
276x1
261x4
46x2
76x2
106x2
136x2
166x2
196x1
216x1
236x1
256x1
276x1
261x4
Axle Rack Position Supports
256x5 seconds
303x20 seconds
256x5 seconds
303x20 seconds
Reverse Band Seated Axle Pin Presses (6” ROM, 45lbs deloaded bottom, 0lbs top)
136x4
206x4
276x4
326x4
356x4
386x4
426x4
455x4
480x4
136x4
206x4
276x4
326x4
356x4
386x4
426x4
455x4
480x4
Push Ups on Kettlebells (feet elevated 12”)
bwx5
bw+33x10
bw+33x10
bw+33x10
bwx5
bw+33x10
bw+33x10
bw+33x10
Dumbbell Cuban Rotations
10’x4
20’sx8
20’sx8
20’sx8
10’x4
20’sx8
20’sx8
20’sx8
Single Arm Overhead Band Triceps Extensions (5 second eccentric)
lbx12/12
lbx12/12
lbx10/10
lbx12/12
lbx12/12
lbx10/10
Stretching
Comments: Things seem to be going well. Knee discomfort has been manageable compared to how it was last week and hitting decent numbers on pulls. And no missed reps so far this training cycle. This particular workout coming back around did have me somewhat a mixture of anxious and excited. This would be the heavier of the clean and press weeks with the axle. Last time, everything felt like 30lbs too heavy, my ribcage/lower lat were pissed off and I was trying to rush through things to get it all done during the lunch break to do a birthday dinner for a friend. So that was kind of there too. Not a lot had changed since that workout other than me having to sleep a bit and just maybe getting accustomed to the workload being asked for this training cycle. So for today, the plan here was a bit different from what I was thinking was going to be the case. Last time, it had been 3x3 with 82%. This time, I was to work up to a single that felt like RPE 8 (2RIR) and then take 2.5-7.5% off for a rep set with 1-2RIR. Now the application kind of had projected numbers in it that were based off the 1RM of 300lbs (not the most I’ve done but the most I’ve done successfully since working with Drew) it had me doing singles with 7.5% jumps up to 87.5% and then assuming 85% for the rep set. The projected single would be 262.5lbs. Granted at Battle at the Bridge, I was only successful with 275lbs, and that 246lbs felt damn heavy two weeks ago, I felt that this number would be low balling things too much if I was “on” so to speak today. So my plan was to see how I was feeling as I worked up. Initially doing doubles with 30lbs jumps and then once I did the first projected single, either follow the proposed plan on the app or do my thing. My thing would be 20lbs jumps and singles up to 276lbs. I’ve mentioned about with the clean less hesitancy. I’ve just been so paranoid about pulling a biceps on this and what that has done has made this more complicated than it needs to be and me putting in stop gaps. Not to say there isn’t value in the clean from hang with pauses as an accessory to ingrain stuff but I seem to do better when I’m able to be fast. What I’ve been doing for the longest time has been trying to keep arms relaxed but everything else tight and then try to not have things be abrupt on the initial break of the inertia of the weight and then kind of accelerate up like a second pull for Olympic lifting. But I’ve not really been succeeding there and it makes me feel like my grip isn’t strong when I know it is. So I’m kind of going back to the older form I like 7yrs ago when I’d just get tight and pull it. There is less of that loose and hollow feeling. My hands and arms aren’t feeling like floss, they feel strong. So it can be tricky with this movement because the clean and press really do feel like two separate entities and not one combined movement. Like less tooth paste and mouth wash and more tooth paste and then orange juice. So some times the clean is sucky and the press is good or it’s switched or both are the same (crappy or good). This was going to be the first time since Battle at the Bridge I’d be doing over 250lbs on this. Cleans were feeling pretty good and pressing mostly feeling explosive. I need to remember I get more hip drive vs leg drive it seems on the press and I need to be very explosive to get the belt clean to work on the catch in the rack position. 236lbs I had to do a double take as it felt like the bar was drifting away from me when I went for the dip so I let it settle and went again. The catch on the clean with 256lbs was a bit lower than usual so that kind of halted me for a second to complete the recovery. So moment of truth with 276lbs. 13lbs more than app suggested. I got set. Lot of mosquitoes out today. Got it to the belt fine but then just couldn’t get it high enough to complete the catch in the rack and down it went. I didn’t panic and made another attempt like 5 seconds later and got it. Press was a little forward. I got it but it wasn’t as smooth as it could’ve been and should’ve been. I think it was nerves and just my own hang ups from how things went last time this was contested. Took off a little weight (about 5%) so that I was 1lbs more than my best under Drew for a set of 4 reps was with one clean. This was a good set. The clean was one of the best of the day with a longer pause on the belt. Little bit of issue with getting balance on my feet forward and backwards but I got a comfortable set of 4 reps. So this was a win. I just need to get more time I think with heavier weight with practice of belt to rack position and the catch. I don’t think light weights will cut it as it does seem to be a weight thing and me getting under it fast enough. So from there it was on to less complicated stuff, like holding weight. Rack supports again. Last time had been 2 sets of 15 seconds with 92% of my axle press from rack max and this week was to be about 5% heavier for single set of 20 seconds. Thankfully unlike push pressing out of the rack, this isn’t something where I feel I need a lot of sets to get accumulated to the load or to get my grip and position feeling right. This actually didn’t feel very taxing at all. To be fair, I’ve done sets of 400lbs in like 2013 for like 40 seconds before but just because I’ve done holds like that before doesn’t mean this weight will feel like because of something I did over 9yrs ago. Not just holding weight, there is an intent that I’m holding it in a position to attempt a press. I kept that in mind besides the breathing that I wasn’t just letting things “rest”. Setting the weight down on the pins did get a little jolt through the lower lat/ribcage but more a howdy do than pain. So from there was more lockout work. Quite a change. I initially read it as doing reverse band seated pressing as full ROM but it indicated still the 6” ROM. Back support now. Idea here was to have bands to deload about 45lbs and a little at the top so as to keep the weight and bands from jumping around on me. Now I had some troubleshooting. I’m tall and most racks aren’t that tall. So there was concern that maybe I couldn’t get the bands to work how I wanted them to. With some engineering, I was able to get things to be exactly how they needed to. However, I didn’t expect to be needing so much weight for these. On the previous variation, I was topping out at 316lbs with it being decently tough. So for the planned 3x4 working up from RPE 7 to RPE 8-8.5, I was thinking maybe I’d be doing like 365ish adding in that back support would probably help with things. Boy was I wrong. I had not prepared to going that heavy. Like even my best with back support was 375lbs for a single (without bands) from back in 2016. I was not prepared to be going over 400lbs here by the plate combinations. And I wasn’t sure on how things would feel with the weight jumps. I feel like I got an idea what I’m about on these if they are continued. The weight on that last set was enough to cause some compression as the weight didn’t completely come off the bands like it was on lighter sets. I’ll do bigger jumps to warm up and be ready for 5 plates or more if needed. I have a feeling these may be adjusted a bit considering this was well over 120% of my goal weight. From there it was on to not axle things. Push ups again. Last week of them it seems per the notes. Plan here being 3x8-10 at RPE 8. I was thinking about 30ish for the weight added but seeing how stuff had went well on axle, I was tempted to do heavier. But I think doing that much weight on the pin pressing had compressed stuff a little bit so my right shoulder/neck wasn’t in pain but stuff was feeling a little tight and worn. I ended up doing some push ups without weight to see how things were feeling and that wasn’t really loosening things up so I went with sticking to my initial plan of 30ish for the sets. These felt pretty good and I was kind of surprised how well my triceps seemed to be doing with pushing and powering through. Cuban rotations were next with 3x8, indication to keep increasing the effort. Last time the warming up seemed to help. It wasn’t really enough this week. Feeling tight and tendons/ligaments/bones feeling as opposed to a muscular feeling. It can be a bit tough to focus on these kind of exercises and trying to add weight when just a little bit more or a little too much effort on other things can make these challenging and feel slightly off. That was how these were feeling for the right shoulder this time. Last bit of the workout was the long eccentric triceps with bands. Three sets again with plan being 10-15 reps still. At this point, it was more that the right triceps was going to fatigue first and get shoulder movement involved rather than the left side getting fatigued at the same rate or level. So right was the side that gauged when I stopped. I was hoping to get 3x12 today but last set was just too much for the right arm today and 10 stopped me on that set. Put stuff away and ate burritos before stretching and icing the right knee before bed.
Comments: Things seem to be going well. Knee discomfort has been manageable compared to how it was last week and hitting decent numbers on pulls. And no missed reps so far this training cycle. This particular workout coming back around did have me somewhat a mixture of anxious and excited. This would be the heavier of the clean and press weeks with the axle. Last time, everything felt like 30lbs too heavy, my ribcage/lower lat were pissed off and I was trying to rush through things to get it all done during the lunch break to do a birthday dinner for a friend. So that was kind of there too. Not a lot had changed since that workout other than me having to sleep a bit and just maybe getting accustomed to the workload being asked for this training cycle. So for today, the plan here was a bit different from what I was thinking was going to be the case. Last time, it had been 3x3 with 82%. This time, I was to work up to a single that felt like RPE 8 (2RIR) and then take 2.5-7.5% off for a rep set with 1-2RIR. Now the application kind of had projected numbers in it that were based off the 1RM of 300lbs (not the most I’ve done but the most I’ve done successfully since working with Drew) it had me doing singles with 7.5% jumps up to 87.5% and then assuming 85% for the rep set. The projected single would be 262.5lbs. Granted at Battle at the Bridge, I was only successful with 275lbs, and that 246lbs felt damn heavy two weeks ago, I felt that this number would be low balling things too much if I was “on” so to speak today. So my plan was to see how I was feeling as I worked up. Initially doing doubles with 30lbs jumps and then once I did the first projected single, either follow the proposed plan on the app or do my thing. My thing would be 20lbs jumps and singles up to 276lbs. I’ve mentioned about with the clean less hesitancy. I’ve just been so paranoid about pulling a biceps on this and what that has done has made this more complicated than it needs to be and me putting in stop gaps. Not to say there isn’t value in the clean from hang with pauses as an accessory to ingrain stuff but I seem to do better when I’m able to be fast. What I’ve been doing for the longest time has been trying to keep arms relaxed but everything else tight and then try to not have things be abrupt on the initial break of the inertia of the weight and then kind of accelerate up like a second pull for Olympic lifting. But I’ve not really been succeeding there and it makes me feel like my grip isn’t strong when I know it is. So I’m kind of going back to the older form I like 7yrs ago when I’d just get tight and pull it. There is less of that loose and hollow feeling. My hands and arms aren’t feeling like floss, they feel strong. So it can be tricky with this movement because the clean and press really do feel like two separate entities and not one combined movement. Like less tooth paste and mouth wash and more tooth paste and then orange juice. So some times the clean is sucky and the press is good or it’s switched or both are the same (crappy or good). This was going to be the first time since Battle at the Bridge I’d be doing over 250lbs on this. Cleans were feeling pretty good and pressing mostly feeling explosive. I need to remember I get more hip drive vs leg drive it seems on the press and I need to be very explosive to get the belt clean to work on the catch in the rack position. 236lbs I had to do a double take as it felt like the bar was drifting away from me when I went for the dip so I let it settle and went again. The catch on the clean with 256lbs was a bit lower than usual so that kind of halted me for a second to complete the recovery. So moment of truth with 276lbs. 13lbs more than app suggested. I got set. Lot of mosquitoes out today. Got it to the belt fine but then just couldn’t get it high enough to complete the catch in the rack and down it went. I didn’t panic and made another attempt like 5 seconds later and got it. Press was a little forward. I got it but it wasn’t as smooth as it could’ve been and should’ve been. I think it was nerves and just my own hang ups from how things went last time this was contested. Took off a little weight (about 5%) so that I was 1lbs more than my best under Drew for a set of 4 reps was with one clean. This was a good set. The clean was one of the best of the day with a longer pause on the belt. Little bit of issue with getting balance on my feet forward and backwards but I got a comfortable set of 4 reps. So this was a win. I just need to get more time I think with heavier weight with practice of belt to rack position and the catch. I don’t think light weights will cut it as it does seem to be a weight thing and me getting under it fast enough. So from there it was on to less complicated stuff, like holding weight. Rack supports again. Last time had been 2 sets of 15 seconds with 92% of my axle press from rack max and this week was to be about 5% heavier for single set of 20 seconds. Thankfully unlike push pressing out of the rack, this isn’t something where I feel I need a lot of sets to get accumulated to the load or to get my grip and position feeling right. This actually didn’t feel very taxing at all. To be fair, I’ve done sets of 400lbs in like 2013 for like 40 seconds before but just because I’ve done holds like that before doesn’t mean this weight will feel like because of something I did over 9yrs ago. Not just holding weight, there is an intent that I’m holding it in a position to attempt a press. I kept that in mind besides the breathing that I wasn’t just letting things “rest”. Setting the weight down on the pins did get a little jolt through the lower lat/ribcage but more a howdy do than pain. So from there was more lockout work. Quite a change. I initially read it as doing reverse band seated pressing as full ROM but it indicated still the 6” ROM. Back support now. Idea here was to have bands to deload about 45lbs and a little at the top so as to keep the weight and bands from jumping around on me. Now I had some troubleshooting. I’m tall and most racks aren’t that tall. So there was concern that maybe I couldn’t get the bands to work how I wanted them to. With some engineering, I was able to get things to be exactly how they needed to. However, I didn’t expect to be needing so much weight for these. On the previous variation, I was topping out at 316lbs with it being decently tough. So for the planned 3x4 working up from RPE 7 to RPE 8-8.5, I was thinking maybe I’d be doing like 365ish adding in that back support would probably help with things. Boy was I wrong. I had not prepared to going that heavy. Like even my best with back support was 375lbs for a single (without bands) from back in 2016. I was not prepared to be going over 400lbs here by the plate combinations. And I wasn’t sure on how things would feel with the weight jumps. I feel like I got an idea what I’m about on these if they are continued. The weight on that last set was enough to cause some compression as the weight didn’t completely come off the bands like it was on lighter sets. I’ll do bigger jumps to warm up and be ready for 5 plates or more if needed. I have a feeling these may be adjusted a bit considering this was well over 120% of my goal weight. From there it was on to not axle things. Push ups again. Last week of them it seems per the notes. Plan here being 3x8-10 at RPE 8. I was thinking about 30ish for the weight added but seeing how stuff had went well on axle, I was tempted to do heavier. But I think doing that much weight on the pin pressing had compressed stuff a little bit so my right shoulder/neck wasn’t in pain but stuff was feeling a little tight and worn. I ended up doing some push ups without weight to see how things were feeling and that wasn’t really loosening things up so I went with sticking to my initial plan of 30ish for the sets. These felt pretty good and I was kind of surprised how well my triceps seemed to be doing with pushing and powering through. Cuban rotations were next with 3x8, indication to keep increasing the effort. Last time the warming up seemed to help. It wasn’t really enough this week. Feeling tight and tendons/ligaments/bones feeling as opposed to a muscular feeling. It can be a bit tough to focus on these kind of exercises and trying to add weight when just a little bit more or a little too much effort on other things can make these challenging and feel slightly off. That was how these were feeling for the right shoulder this time. Last bit of the workout was the long eccentric triceps with bands. Three sets again with plan being 10-15 reps still. At this point, it was more that the right triceps was going to fatigue first and get shoulder movement involved rather than the left side getting fatigued at the same rate or level. So right was the side that gauged when I stopped. I was hoping to get 3x12 today but last set was just too much for the right arm today and 10 stopped me on that set. Put stuff away and ate burritos before stretching and icing the right knee before bed.
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