April 6, 2023 – Week 4, Day 3

Kettlebell Arm Bars (3 second holds)
39x5/4 (miscounted)
39x5/5

Close Grip Axle Floor Presses
26x3
56x3
86x3
116x3
146x3
176x3
206x3
236x3
266x3
296x5
266x5
266x5

Dumbbell Z Presses (2 second holds)
10’sx5
40’sx5
70’sx11

One Arm Band Rows (30 seconds)
sb+lbx25/27
sb+lbx28/28

Band Y Raise Holds
mb+µbx30 seconds
mb+µbx30 seconds

Stretching
 
Comments: Back to a weekly basis of programming updates now that Drew is back from his vacation (competing). Things timed out well with things as the change to the Regional just happened. So some plans made to adjust things with that in mind. I was feeling the session from the day before for sure. Lower back was tense in the area of my disc bulge. It happens when I push deadlifts and the muscles can add some pressure when they have been worked. I’m not concerned as it will probably be gone in a day or two. But it does show that lower back is getting worked hard with the deadlifts, frame and other stuff. And all the more reason to keep hitting stuff to keep things strong. Starting things off with the kettlebell arm bars. This workout remains unchanged for now really. Seeing as how more weight and the holds seemed to feel quite good, I elected to use my plateloaded handle rather than have to fumble with the two kettlebells for enough resistance. If I’m going to, might as well make it convenient really. I’m still kind of in awe that my shoulder is feeling markedly better and that I’m not getting any twinges like I was those first two weeks of training after the contest. Apparently in my relaxation and ease I miscounted or lost my place (both times turning to the left). First set I was one short and second set I ended up guessing right. Close grip axle floor press after that. This has been the case for this cycle so far. While I had some optimism about it after last week went well, I was also wondering if this wouldn’t be that great because it could be related to the previous stuff. Two weeks ago I had felt flat and not powerful here. And that could’ve been from work stress or it could be just the specific changes in exercises preceding affecting things. So it was these two observations (good last week, not good the week before) that I was weighing out mentally. Notes do indicate that the intensity will be alternated going forward. But as has been standard, plan was to work up to a top set in triples. And I’ve been sticking with 30lbs and aiming for 10lbs increase on the top set with the reps being dropped. This time it was to be a top set of 5 with 2RIR. I had gotten to the point where I was again able to start with the empty bar with the jumps and I’d end up doing the first week’s weight as the last work up set. And I guess I was going to be doing 3 plates on the axle too. There still seems to be some inconsistency on these with form and comfort. I will say that my wrist seems to be less of an issue on these. I’m also wondering if the axle is tougher to lockout with the bar not really “revolving” like a barbell with the hands and wrists at extension. Just thoughts. I wasn’t too sure here but I felt that if I was feeling like I did last week for the top set and the second down set that this shouldn’t be an issue. It did end up like it should mostly. I did notice that my inner abdominals were feeling tense. I guess a little surprised I was noticing that after the day before. I’ve been doing those bar twists for the past four weeks and this I think was the first where I was feeling my abdominals being stiff from that. It could also be that combined with the big increase in the other lifts (30lbs deadlift, 25lbs rdls, 30lbs squat average). Down sets I was hoping would feel like the last one from last week and not like the first one from last week. 10% off for 2 sets of 5 reps, which ended up being the last work up set. Well they weren’t as good as the last week second down set but they also weren’t as bad as the first down set last week. So I guess I can live with that. Especially if I consider that I did 8 reps more than the first week that were at or above 266lbs. It is progress and I can feel that I’m getting confidence in the pressing movements again. Speaking of pressing, it was time z presses with dumbbells. Notes indicated this would be the last week with holds every rep. Suggestion to setup the dumbbells a different way (on a bench). I’ve thought of it but it doesn’t work as well with the plate loaded handles and it doesn’t allow for more freedom in dropping or needing to bail. Finally down to the rep range where I should be able to meet with the 70lbs dumbbells. I think partly because I felt I had to get a lot of stuff done after training to get on track that I elected to do the same warming up as I did that first week. Certainly felt better. I could tell that my core was definitely feeling the day before. Got that clean to the shoulders a lot smoother this time around. I wanted to get to 12 reps but I knew I couldn’t get that with 2RIR so settled for a rep increase. Rest of workout was bands. Indication was this was the last week for both of the band exercises that have been the finishers for this workout. With the band rows, I just decided to add even more tension really. Figured that would bring the number of reps down a good bit. Really, it only did so initially with getting my bearings and bracing for the extra tension as it was a good bit more. I got better as I went, which is usually the case on this kind of stuff unless fatigue is really bad. Last thing was the y raise holds. Stuck with what I had done last time. I was a bit more prepared for the shock of that kind of tension. Certainly was challenging. I was a little worried that I perhaps was doing too much here with the shoulders and the position as there was some achiness afterwards but that went away before I went to bed. Put stuff away and cooked up dinner. Stretched before bed.