Axle Clean and Push Presses (clean once)
46x9
96x6
136x3
166x1
196x1
226x1
256x1
291x0
291x1
276x0
276x0
46x9
96x6
136x3
166x1
196x1
226x1
256x1
291x0
291x1
276x0
276x0
Axle Rack Position Supports
276x5 seconds
326x15 seconds
276x5 seconds
326x15 seconds
Reverse Band Seated Axle Pin Presses (10” ROM, 45lbs deloaded bottom, 0lbs top)
226x2
256x2
286x2
316x3
336x3
356x3
226x2
256x2
286x2
316x3
336x3
356x3
Paused Banded Face Pulls w/Fat Gripz Extremes (low anchor point, 3 seconds)
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
mmbx12
Single Arm Overhead Band Triceps Extensions/Barbell Standing Triceps Stretches
lbx20/20 – 45x20 seconds
lbx20/20 – 45x20 seconds
lbx20/20 – 45x20 seconds
lbx20/20 – 45x20 seconds
Stretching
Comments: Got busy and distracted the other day so didn’t set aside time for soft tissue work. Axle has not been kind to me this year. At least when it comes to the clean and then press. Frustratingly so. The workout write up will reflect that frustration and trying to be rational, calm and refocus and figure out where to go. The only thing that suffered injury on the day was my pride. So the plan for the session was work up in singles to a top double (1RIR) and then take off 10% for another double. I was thinking of different things here and the range depending on how I felt was between 276lbs and 296lbs. In retrospect, I’m not sure what exactly was the right decision here. I’ll get to that. I had a bit of anxious energy so sometimes that is good and other times not so much. Stuff was feel strong and smooth warming up. I was feeling good and was ready for the top double. So the plan had been 276lbs (which would match the single two week’s prior) and other numbers being 281lbs for most I’ve done as a double since working with Drew and 291lbs for the most I’ve done on axle since 2016 for a double. With the pressure of feeling like I need to be doing better and feeling like if any time, it was now as far as how I felt, I went with the higher number. Barely missed the catch to the shoulders from the belt clean and it fell in a way that it wasn’t right on the mats so I had to treat it as another attempt unlike when I missed with 276lbs and got it like 10 seconds later. If I had gotten it with how it went, it was going to be struggle. Second try and I got the weight but it was a tough single and couldn’t get another rep. So that wasn’t good. I thought I could still salvage things by dropping down to 276lbs to get a double and then do the 90% drop off of that. But nope. I missed the clean that first try and 18 seconds later came back and got it but the weight just felt so damn heavy on my shoulders and I couldn’t get it past chin level. I just gave up at that point. So much anger, frustration and embarrassment at how axle clean and press is going. I feel like I’m putting in so much work and then get slapped down by things. That I’m going backwards in some regards. Why am I not able to match what I did over 6yrs ago? What is missing besides being younger? I feel like this event is in the way of my success at this point. Why am I not better at this? I’m kind of at a loss. Try to learn something from this and that is perhaps that the belt clean isn’t for me on heavier weights. It works great for like 225lbs so this is like a “viper press” style which only will work on light weight for me and contest weight is never light for me on pressing. So may need to revert to more “bumps” up the body to get that flip to work. But that doesn’t answer the questions of fatigue. But this hurt and I felt like just shutting everything down for the day. Even thinking about withdrawing from Nats and taking a break. Really sucks when one stupid thing is enough to feel like nothing is working despite progressing on 5 over the other 6 events. This wasn’t that long of a workout and nothing was as frustrating as axle so I kept my head on and went forward with the workout. Rack supports again. Maybe last week of them. So it appears that the percentages were perhaps to have been based off of the projected 1rm that I was aiming for at Nats. I had been using my actual best axle push press out of the rack since working with Drew (310lbs). Really, I had hoped to have a shot at 325lbs at show so I guess I should’ve been using that. But seeing as how I’ll be lucky to get past 305lbs, I should aim for that now. Plan was to do a set of 20 seconds. Supposed to do 100 – 102.5% and if basing off of 310lbs the high end would be 317lbs. I decided to just do 326lbs. Still in the range. It certainly felt the heaviest of any of the holds. Whether it accomplished what I wanted I don’t know. Don’t feel like I’m bending under the weight. I think it accomplished what I wanted maybe but I’m not sure now with how I’m feeling mentally to really access but I feel that I’ll probably be more worn if we do it again on week 8 two weeks out with more weight. With having put out a big effort and then failing and just realizing my strength isn’t what I thought it would be, stuff that I’ve been passively ignoring with my shield of strength might become more apparent in in stiffness and soreness. More lockout work. Still doing reverse bands and seated with back support. Advised to either keep same height or lower another 2”. I figured I’d rather do that and adjust things as odds are I’d be feeling worn after missing several times and this would be a bigger change up. Also probably be closer to the no more than 20% of the goal as far as weight. So increasing the ROM meant adjusting bands again. Took off even more band assistance to get it to be about 45lbs. Each time the drop in weight is substantial with the new starting point. Plan was work up in doubles to 3x3 going 7.5 – 8.5 RPE. I thought I had things figured out for this. 316lbs seemed a good start and it felt fine enough. 20lbs jump I thought might be a bit much but if felt pretty comfortable. Not much tougher than the previous set. Even thinking I might have to do 375lbs to get it right range. Nope, next jump of 20lbs about stopped me. That ended up being 0RIR when I was supposed to leave 1RIR. So still not the best workout session. I did at least do over 300lbs for reps including band assistance for the start and fully holding weight at lockout. I think for next time (assuming a next time) that reverse bands be at 10” ROM height and without bands be 8” ROM and leave the 6” ROM out of it entirely. Lighter stuff to finish things up. Face pull variation again. 3x10-12 with holds and to be like axle assistance. For the life of me, I couldn’t figure out how to get things to feel like they had last week as far as setup. In my frustration, I eventually just switched to something different using just the one band and the Fat Gripz. Made sure I did longer holds to make up for the lower band tension. Holding the grips like this was tough on the wrists and really was stressing the ring and pinky fingers. Last thing was triceps. I think I did this right. It looks like I was to do band extensions like I have been but no long eccentrics. Just pump reps. And then stretch out with barbell after each set. Didn’t say how long so I did 20 seconds to match the reps I did. Put stuff away and stretched before eating pot roast.
Comments: Got busy and distracted the other day so didn’t set aside time for soft tissue work. Axle has not been kind to me this year. At least when it comes to the clean and then press. Frustratingly so. The workout write up will reflect that frustration and trying to be rational, calm and refocus and figure out where to go. The only thing that suffered injury on the day was my pride. So the plan for the session was work up in singles to a top double (1RIR) and then take off 10% for another double. I was thinking of different things here and the range depending on how I felt was between 276lbs and 296lbs. In retrospect, I’m not sure what exactly was the right decision here. I’ll get to that. I had a bit of anxious energy so sometimes that is good and other times not so much. Stuff was feel strong and smooth warming up. I was feeling good and was ready for the top double. So the plan had been 276lbs (which would match the single two week’s prior) and other numbers being 281lbs for most I’ve done as a double since working with Drew and 291lbs for the most I’ve done on axle since 2016 for a double. With the pressure of feeling like I need to be doing better and feeling like if any time, it was now as far as how I felt, I went with the higher number. Barely missed the catch to the shoulders from the belt clean and it fell in a way that it wasn’t right on the mats so I had to treat it as another attempt unlike when I missed with 276lbs and got it like 10 seconds later. If I had gotten it with how it went, it was going to be struggle. Second try and I got the weight but it was a tough single and couldn’t get another rep. So that wasn’t good. I thought I could still salvage things by dropping down to 276lbs to get a double and then do the 90% drop off of that. But nope. I missed the clean that first try and 18 seconds later came back and got it but the weight just felt so damn heavy on my shoulders and I couldn’t get it past chin level. I just gave up at that point. So much anger, frustration and embarrassment at how axle clean and press is going. I feel like I’m putting in so much work and then get slapped down by things. That I’m going backwards in some regards. Why am I not able to match what I did over 6yrs ago? What is missing besides being younger? I feel like this event is in the way of my success at this point. Why am I not better at this? I’m kind of at a loss. Try to learn something from this and that is perhaps that the belt clean isn’t for me on heavier weights. It works great for like 225lbs so this is like a “viper press” style which only will work on light weight for me and contest weight is never light for me on pressing. So may need to revert to more “bumps” up the body to get that flip to work. But that doesn’t answer the questions of fatigue. But this hurt and I felt like just shutting everything down for the day. Even thinking about withdrawing from Nats and taking a break. Really sucks when one stupid thing is enough to feel like nothing is working despite progressing on 5 over the other 6 events. This wasn’t that long of a workout and nothing was as frustrating as axle so I kept my head on and went forward with the workout. Rack supports again. Maybe last week of them. So it appears that the percentages were perhaps to have been based off of the projected 1rm that I was aiming for at Nats. I had been using my actual best axle push press out of the rack since working with Drew (310lbs). Really, I had hoped to have a shot at 325lbs at show so I guess I should’ve been using that. But seeing as how I’ll be lucky to get past 305lbs, I should aim for that now. Plan was to do a set of 20 seconds. Supposed to do 100 – 102.5% and if basing off of 310lbs the high end would be 317lbs. I decided to just do 326lbs. Still in the range. It certainly felt the heaviest of any of the holds. Whether it accomplished what I wanted I don’t know. Don’t feel like I’m bending under the weight. I think it accomplished what I wanted maybe but I’m not sure now with how I’m feeling mentally to really access but I feel that I’ll probably be more worn if we do it again on week 8 two weeks out with more weight. With having put out a big effort and then failing and just realizing my strength isn’t what I thought it would be, stuff that I’ve been passively ignoring with my shield of strength might become more apparent in in stiffness and soreness. More lockout work. Still doing reverse bands and seated with back support. Advised to either keep same height or lower another 2”. I figured I’d rather do that and adjust things as odds are I’d be feeling worn after missing several times and this would be a bigger change up. Also probably be closer to the no more than 20% of the goal as far as weight. So increasing the ROM meant adjusting bands again. Took off even more band assistance to get it to be about 45lbs. Each time the drop in weight is substantial with the new starting point. Plan was work up in doubles to 3x3 going 7.5 – 8.5 RPE. I thought I had things figured out for this. 316lbs seemed a good start and it felt fine enough. 20lbs jump I thought might be a bit much but if felt pretty comfortable. Not much tougher than the previous set. Even thinking I might have to do 375lbs to get it right range. Nope, next jump of 20lbs about stopped me. That ended up being 0RIR when I was supposed to leave 1RIR. So still not the best workout session. I did at least do over 300lbs for reps including band assistance for the start and fully holding weight at lockout. I think for next time (assuming a next time) that reverse bands be at 10” ROM height and without bands be 8” ROM and leave the 6” ROM out of it entirely. Lighter stuff to finish things up. Face pull variation again. 3x10-12 with holds and to be like axle assistance. For the life of me, I couldn’t figure out how to get things to feel like they had last week as far as setup. In my frustration, I eventually just switched to something different using just the one band and the Fat Gripz. Made sure I did longer holds to make up for the lower band tension. Holding the grips like this was tough on the wrists and really was stressing the ring and pinky fingers. Last thing was triceps. I think I did this right. It looks like I was to do band extensions like I have been but no long eccentrics. Just pump reps. And then stretch out with barbell after each set. Didn’t say how long so I did 20 seconds to match the reps I did. Put stuff away and stretched before eating pot roast.
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