May 18, 2023 – Week 10, Day 3

T-Spine Reaches
bwx10/10

Andrew Lock Shoulder Big 3’s (3 second holds)
10’sx10-10-10

Close Grip Axle Floor Presses w/ Chains (+66lbs)
No Chains
46x2
Added Chains
46x2
76x2
106x2
136x2
166x2
196x2
196x2
196x2
196x2
196x2
196x2
196x2

Seated Dumbbell Shoulder Presses
40’sx3
60’sx3
82’sx12

Banded Shoulder Extensions (3 second holds)
mmb’sx15
mmb’sx15

Incline Bench Dumbbell Cuban Rotations (2 second holds)
10’sx12
16’sx12

Stretching
 
Comments: I guess the positive was that the sciatic issues were a lot less after the training session the day before. And I didn’t have work today. Because I was going to George’s wedding. Local so this meant I could sleep in and kind of get this rest caught up as I was definitely feeling stressed. I didn’t have much in the way of details for the wedding beyond date, location, time and who was getting married. But I guess that is all that really matters. I’ve apparently not worn my good clothes in almost 4yrs exactly per the cleaner’s tag still on them. Ceremony was short and nice (every wedding I’ve been to has been different) and it seemed the rest was a bit haphazard as there wasn’t enough seating or food and so things were delayed to get more. I didn’t eat enough for it to be dinner and I was back later than I was expecting to be but needed to get training done. I had left some things setup after training the day before in the situation that it did end up like this. T-spine rotation to start things off on set and taking off my accessories (glasses and head wrap) since going to come off anyways. Trying to keep a tally of which exercises are like this so I can avoid drops and distractions. This was probably the least the discomfort has been on the left shoulder for these. From there it was the second upper body mobility and correctives with the Lock Big 3. This is the third week of doing these. Maybe this is getting stuff to not feel so crap in the neck and shoulders. Definitely is something I should be doing. The first angle/exercise is the easiest and then the other two are tough. Feels like these were tougher compared to the past two sessions. I was wondering if I messed up with my hold times but nope, just tougher. Maybe I was feeling the stress of the week and being a little dehydrated from being outside for the wedding. But this just warming up and corrective stuff. Stuff that matters but not the stuff that matters. From there it was time for axle floor pressing. Still chains. Change up as mentioned with the bar weight decreased as well as the reps (doubles instead of triples) but the chain weight and number of sets increased. Just adding another pair or chains to the setup. Initial plan had been to use 186-191lbs based off doing 216lbs as top weight at the end of the last. I decided to go a little heavier on the bar weight just for easier plate math. As I like my 30lbs jumps with these. I was surprised how well these were going. Even though the lockout weight was similar to what I was doing, these doubles were relatively flying. Felt good. Probably good that things were moving along pretty well considering it was going to be close to 9pm when I got finished. From there it was seated presses. Dumbbell work continues. Work up in triples to a top set of “12ish”. Drew had indicated that this was more a range but to try and have it be closer to 12. Like, don’t end up doing 9 or it is way too heavy but 11 was fine and so was 13. 15 at most I guess. A few exercises were noted with this for this weekend as well but with different RIR/RPE. I was kind of glad the rep range was increased as I felt I called it too close to the limit with last week. But rebound style was allowed on this week. Elected to do about 20lbs jumps and that seemed to work out pretty well. Rest of the workout was the lighter stuff for shoulder health/rehab. And I made mistakes of pushing things a little too much. Same as last week. The band shoulder extensions I had it in my head that I did these with monster minis last time when in actuality, I had done minis as the monster minis felt too tough to hit the 12-15 rep range with any RIRs. So my own thinking that I did do this much band tension without checking my workout log and the app notes had me pushing these but getting them done. These were tough but I got them done. I felt pretty stupid when I finished and saw I was wrong. Hopefully this didn’t tax things too much for the next few workouts as these are to be more recovery based than pushing things. Especially since the shoulder big 3’s involve this. Cuban rotations up next. I wasn’t expecting things to feel as light as they did as my intent was to stick to the same weight as last week (unlike with the bands). But it felt so easy I felt I had to do more. And that jump was a bit more than I was really ready for and like the band stuff, I was a lot harder than I would’ve liked to have done things. I’ll need to be mindful of this next time. Put stuff away and ate a smaller dinner (since I had eaten a few hours before) before stretching.