May 25, 2023 – Week 11, 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)
26x2
56x2
86x2
116x2
146x2
176x2
206x2
206x2
206x2
206x2
206x2
206x2
206x2

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

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

Single Arm Overhead Band Triceps Extensions (followed by 30 seconds stretch)
mmbx15/15
mmbx15/15

Stretching
 
Comments: As mentioned, playing some catch up with work. While feeling drained from that, what some might see as a lifeline ended up being detrimental. Got notified that office closing 4hrs early on Friday for the holiday weekend. So thinking I had a full day to prep when got half of that. I had been working that day as if I had a full day. Oh well. But I was feeling a little better mentally after kind of accepting/addressing I’m feeling how I’m feeling. This workout was reduced in some aspects so it was going to be a short one. I figured that it made more sense to kind of clean up some things and then setup stuff for training so that I could pretty much move right from one thing to the next. Try to supercharge how quickly I could go through this. T-spine rotation to start things off. Well not I guess right away as I was having some neck discomfort that just seemed to pop up middle of the day with no explanation I could think of. And not the usual location of neck discomfort. The t-spine stuff felt fine and controlled. Probably like last week with this being as good as it is going to be. Just a lot of tension in the left shoulder really on that extension. I must have been distracted as I forgot to hit record on the camera for these. Oh well. Lock Big 3 up next. I was a little leery with these after how tough they had felt last time. Maybe being prepared for that much suck helped. Or perhaps I was feeling a bit more recovered compared to being slightly dehydrated at a wedding beforehand. But it did feel better this time around. Not the easiest ever but solid. Sometimes these seem to be needed to just get my shoulders and neck to feel balanced. As I get older, finding that some of these things are helping to keep me going as needed. But these are more just warming up and keeping stuff healthy. From there it was time for axle floor pressing with the chains. Same as last time with it being the same chains and 7x2 with the same rest. Just adding 5-10lbs to it. These had felt really good and easy last time so I went with 10lbs jump. I had gone 5lbs heavy last time and it was still feeling easy. Drew had suggested not doing the reps rapid but break them up with a slight pause at lockout between the two reps. So I implemented that this time around. Felt fine and good. No decrease in quality of movement, reps or bar speed. Only rep that I felt wasn’t perfect was the first rep of the second set as I hesitated on my unrack. I’m pleased with how good these feel. Rest of the workout was the lighter stuff for shoulder health/rehab. No dumbbell pressing this week. Likely dropped due to my comments about pressing on Monday. Give more rest. Would appear that swapping for an extra set of viking press Monday to make up for it a little. I didn’t want to make the same mistake as last week with inadvertently going too hard with the band stuff. The band shoulder extensions I dropped back down to mini bands. But seeing as how I was able to do monster minis (when that first week I couldn’t really get them moving), I felt I needed to pick something in between. So I shortened the band with clinching the band rather than just looping it. Definitely a good bit harder than a looped mini band but not quite as bad as the monster mini looped. But it was also a bit harder than I wanted but oh well. It was not as difficult as I made it last week at least. Cuban rotations up next. Knew to not go for 16’s here after last time. But 10’s would probably be too light. So added a little to that. These I was probably cutting it close with the effort range, similar to the banded shoulder extensions. Left shoulder has a little bit of an impingement I think considering how things respond with laterals and these initially. Second set of these is always a ton harder than the first set so need to be mindful of that. Last thing was some triceps focus with stretch. Not specified but indicated to be 2x15 at RPE 4-5 and some stretch involved. I decided I’d do something that had been a part of PA Dutch prep on the secondary press day with the pairing be reps with 30 seconds rest. So I did that and no rest between sides and sets as the 30 seconds in stretch was pretty relaxing and the movement wasn’t taxing. One thing I did change was grip the band with a neutral grip which I’ve been liking now with band extension work so that the pressure isn’t cutting into my palm with thinner bands and higher tension. Put stuff away and cooked up dinner before stretching.