June 5, 2023 – Week 13, Day 1

Cobra Stretches (5/15)/Bottom Up Kettlebell Presses/Dumbbell Pullovers (3 seconds stretch)/Cobra Stretches (5/15)
bwx3/15’sx10/20x10/bwx3

Viking Presses (push press, facing away, hands 11” down handles)
+55(66)x2
+100(99)x2
+145(132)x2
+190(165)x2
+235(198)x1
+260(216.5)x1
+280(231)x1
+305(249.5)x1
+326(265)x5 in 75 seconds (2+1+1+1+0)
Rebound (1 second holds)
+294(241.5)x2
+294(241.5)x2

Swiss Bar Chest Supported Rows
110x3
162x3
214x3
264x6
264x6
264x6

Dumbbell Lateral Raises
10’sx10
21’sx20
21’sx20

Incline Band Tate Presses (1 second holds)
(2)mbx5
lbx3
lb+(4)mbx3/lb+(3)mbx7/lb+(2)mbx4/lb+mbx5/lbx6

Stretching
 
Comments: Monday had some stresses. Some expected and others not. As far as the expected, I had to come into the office for a little bit. I’ve not been there in person since April 2020. Had to turn in my old laptop and get a new one and make sure the equipment worked. Nice to get new stuff for work but I have a feeling this is more to make it easier to bring people back by having the laptops for people connecting to dual monitors as opposed to having a desktop. Not a problem for me as I’ve been on lap top the entire time. The other is that these have cameras on them, that the desktops didn’t. My laptop had a camera but it was taped over before I got it. This one I put a sticky note over it. So that was about 2hrs of my day that I could’ve been working gone there. The unexpected was getting a call from medical provider about scheduling for the gastroenterologist. Something I had not agreed to and had yet to get a response back from my doctor. I didn’t appreciate it and indicated such (in as polite terms as I can). I may need to see if I can switch back to previous doctor that had moved but I wonder if I can since I’d probably be considered a new patient even though I had them for 30yrs. Acknowledging it but not letting it dictate things for me. I react with letting off steam immediately and not holding on to things. That’s how you get burned. I had not done any icing for me knees Saturday after training. But I did make sure to do soft tissue work on Sunday. Some changes to this workout as the taper starts. Mobility stuff was adjusted to be more of a just some stuff as opposed to and even circuit of things being down twice. Same exercises but reps and sets adjusted. It was up to me how I wanted to do the cobra poses either as kind of a bread for the sandwich of the weighted stuff or even doing it while warming up for the viking press. I elected to keep things together. Can definitely tell how much those other two exercises help with getting things feeling limber for those stretches. No bag toss stuff this week which meant I went right into viking press. This meant that I could also set it up before training so I could go right into it. I’m not entirely sure with how the progression for these last two weeks are but this might be the last push here. It seemed like it with how this was setup. Pushing things too close to the show can be an issue with some events. Plan here was to work up in doubles and then singles to a top weight that I would do as contest style. However that would be. 5-10 reps using the full 60 seconds (up to 75 seconds). Even though last time I did push press the goal weight ended up not going great, I felt I needed to do that weight again if I felt up to it. I feel that this weight is the minimum to get an idea of what it will feel like for the viking press for me (as potentially 90% of contest weight in hand). Started with plate jumps and then switched to 20-25lbs jumps for singles. I got set with things as I would for competition as far as gear (including clothes and headgear). It didn’t start off great as I assumed it would feel easier and I false started and stopped when it wasn’t feeling right and took a minute or so to get myself back into the right frame of mind. Much better start this time and I got the first two reps well but then stopped when I hit the bottom of the rack going for the third (I didn’t push it). I was able to get singles after that, taking about 10 seconds rests between them. I managed to get 5 reps (the minimum) in 60 and went for a sixth a little too soon and it got off kilter (always to the left side). But it is a 2 rep improvement from what happened last time. Would’ve like more reps and I know there are more there. I didn’t exactly keep track of breathing as it was less breath and more just feeling confined. I’ll need to remember to do it as breathes at competition (and the spacing will be less). Down sets were the rebound stuff and the plan was 10-15% off what I did for the top weight. Two sets and half the reps of what I did (rounding down). So doubles. So I went with the higher end part of things. Also added 1 second holds at the top. And about 2 minutes rest. As this wasn’t going to really be that bad compared to the working weight. And then, as per usual, into the garage for the rest of the workout. Chest supported rows with the swiss bar. Still 3x6 at RPE 6-7. Adjusted the working up a little bit here. Slightly more weight than last time’s top set. But did it for all three sets this time. Next was dumbbell raises for shoulders. Same as last week with it being RPE 6-7 for two sets. Keep it light. Same as the rows I guess. Considering I went up 4lbs on the rows, I felt that 1lbs increase on these would be fine. I was also trying to just move through things pretty quickly after the viking presses. Like last week, seemed to go a little slower than usual and then I sped up on the second set. Last thing was the band incline tate presses, with the drop set of 20-25 reps using multiple bands. Notes indicated that would be reduced in difficulty next week and that I should do sets of 3-5 reps warming up so that not having the same elbow issue as last time. Suggestion noted. This did feel good. I initially was going to just do what I did last time but I figured I’d give 4 mini bands and the light band again. This time it was doable for a few. The amount of bands was getting to be a problem with some of them slipping off the back of the bench. So that was a bit annoying. This was tough to finish out for the 25 reps total. Put stuff away and ate dinner before stretching. Iced knees before bed.