February 13, 2023 – Week 17, Day 1

Circus Dumbbell Clean and Presses (2 second eccentrics)
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L

Axle Push Presses w/ bands (+22lbs bottom/+40lbs top)
31x2
61x2
91x2
121x2
151x2
181x2
181x2
181x2
181x2
181x2

Paused Band Assisted Pull Ups (1 second, pin 24)
sbx3
abx3
lbx10

Split Stance Band Paloff Presses (10 second holds)
mmbx4/4
mmbx4/4

Lying Band Triceps Extensions (3 second holds)
mmbx5
lbx5
abx12
abx10

Stretching
 
Comments: Lower body feeling a bit more beat this time around. Hamstrings were feeling twitchy. But on top of that is that I got a big bruise on the left thigh from husafell when I lapped and adjusted it. It has been a good while since I’ve done these from the floor and adjusted but this is par the course here for that. Just have to keep up recovery efforts. Like sleeping. Bursitis seems to be less than it was two weeks ago. Still there but it seems less swollen and like bumping it by mistake happens less frequently. Maybe I just need to keep doing hercules holds for it to clear up haha. Some work stress but that seems to always be the case. Try to just push those feelings out of the way until there is actually something to be concerned about. When it actually requires a plan or course of action and not just anxiety. So the lighter/speed week of training. Circus dumbbell the indication was still form work but specifics given after how jerks went last week added back in. So advised to increase the joke weight 10-15lbs and drop to 5x2 for the sets. Either one clean or clean every rep. Controlled eccentric after each press. And jerks for every rep now. I felt that it was in my best interest to keep in multiple cleans to drill that motion some more and just use the controlled eccentrics to minimize the shoulder bruising contact. I also felt that since I wasn’t using enough weight to have the larger diameter plates that I’d switch from the plateloaded handle to the solid 40lbs dumbbell. If anything, it would feel like one piece and could also get a little more ROM since it is denser and more compact. Other than the eccentrics (which I decided to make 2 seconds), this was move as normal. This weight felt like a joke. Left side after the first set (always takes a set) was like mongoose fast on the jerk. Quads were getting sore from the power output here. From there it was on to axle push press against bands. Plan here was to try to do 4-9lbs more than last time for 5x2 (because I went 1lbs more than I was supposed to less time). Same as it has been really as far as make sure this is speed work. These always seem to look really quick and smooth but often it feels heavy and sloppy. I’m starting to feel better again about pressing in general after how things didn’t seem to be working out well for consecutive workouts the second half of last year. The rotation of intensity seems to be the ticket to get back on the gain train. I was feeling some aches in the wrists, knees and hips as I was working up. No shoulder issues like I was somewhat feeling warming on these last time or so. These would’ve probably not felt as good if these were for triples like last time. Switch to doubles was warranted. I knew that I tend to feel better as these go. And that did seem to be the case on these. Fourth set ended up being my best one. Felt almost effortless and so much power that I felt I might lose my balance. I then was overconfident and mistimed my movement rushing things on the last set and ended up hitting the rack arms on the dip for the first rep and that through off my game a good bit but I managed. Moved on to band assisted pull-ups. Only one top set this week. Notes indicated to work up over 2-3 sets of 3 reps to a top set with 1RIR. 1 second holds here. Didn’t really specify a range (though I think I recall previously discussing it being 10-12 reps). I’ve not done any warming up sets when I’ve done these as just kind of jumped right in so I had to figure what would be good but not too much or too easy. I felt that I should probably just use band pin height at the lowest and just adjust band tension strength rather than deal with adjusting heights. That seemed to work out fine enough. It was the right amount of warming up I needed. On the top set, I feel I might have called it early but notes did say to push it but don’t miss. It was still good work and more reps with this band assistance level. I could probably do about this without the bands but the quality of movement is a lot better and feel it being more back than just my arms like has felt like the case when no band assistance and trying to rush and just momentum to get the reps in. It still works since the top range is still the hard part for me. Into the garage to finish up the workout with more band stuff. Well not exactly right away. I put the stuff from outside away into the sun room and some additional weights because I’d need them for something the next workout and rather not have to move them all more than once in the same session. But then it was time for the bands. Split stance paloff pressing again. No changes to the scheme here with 10 second holds and just 2 sets of 4 reps each side. But it seems that either these get tougher or because I’m getting better that I’m able to make them harder. This does appear to be the last time they will be present this training cycle. Last thing was lying triceps extensions. Back to these after the dumbbells last week. I was happy these were back again. I felt that I could probably push them a little more this time around. Tucked my hair into my du-rag so I didn’t get it caught in the band being tucked under the bench like last time. Going up a band tension was noticed here and got the triceps going. I knew I’d be aiming for the lower end of 10-15 reps here but worth it. Notes indicating these will be reduced to one set going forward. The volume on assistance is dropping off. Like bits falling off and burning away upon me reentering Earth’s orbit. Means things are getting serious. Competition is coming so very soon. Stretched and ate pot roast before icing knees before bed.