June 8, 2023 – Week 13, 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)
46x2
76x2
106x2
136x2
166x2
196x2
226x2
226x2
226x2
226x2
226x2

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)
mbx15/15
mbx15/15

Stretching
 
Comments: Air still not the best. It will clear up enough by tomorrow for resumption of normal outdoor stuff for me at least. Joints were a little achy in the elbows going into this one (more so the right one). I wasn’t feeling as bad as I did at the end of the day yesterday. But I could tell some stuff is looking forward to stuff easing off to recover for the competition. Felt it was important to move through the workout quickly. Even more so than last week. Again, I put my hair in a ponytail for this session as it did seem to make the beginning stuff less hectic with hair getting in the way. Also to get used to it for contest time. T-spine rotation to start things off. This was the best these have felt for me. No discomfort at all. So that was nice. Lock Big 3 up next. As I’ve mentioned; there are sessions these feel incredibly tough and others where they do not. Haven’t really figured out a rhyme or reason but perhaps more so when I have a heavy pull session that they aren’t feeling so good. This did seem to be one of the better sessions of them with how they felt. These have been very helpful with balancing out the shoulders and getting things to feel right if something feels a little out of sorts. And I noticed that these did seem to help with additional control on the hercule hold in the shoulders. So no complaints from me on these warming up exercises. From there it was time for axle floor pressing with the chains. Maybe last of these. Not sure exactly what deload will entail. But this was adjusted to be 5x2. But same rest and the same chains with the option to add 5-10lbs to it. I went with 10lbs jump again. Figure get to essentially 225lbs on these with the chains. And these have felt pretty good for me. I was a little leery with the elbows feeling a bit more achy than usual. This is probably the first time that these have actually felt like something as far as weight. Still moving well but it wasn’t feeling like super-duper fast speed on these. I did stick to closer to EMOM style of rest on these. Even if this wasn’t peaking for a contest, this would seem to be a sign to deload a little. But kind of nice doing the speed work with more weight on the bar and with the chain weight increased compared to the first wave of these. Bands and tiny dumbbells to finish up the evening.  Again, those darn shoulder extensions for 2x12-15 with 2-3ct. Still somewhat of a challenge with the fatigue over the length of the set with the holds. But just lining things up and moving along as I can. Advised that these will be dropped for next week. Cuban rotations up next. 2x10-12 with 1-2ct holds. I had planned to add a little weight but notes during the video guidelines was keeping same weight was fine. Since that required me to spend time with setting up the dumbbell handles, I just went back to 10’s as that was just a dumbbell I could pick up and not assemble and close enough in weight and how it feels. These is still a slight impingement I get in the left shoulder when I do these kind of movements but it feels less severe as I progress. Triceps with stretch to end things. I was advised to lower the band tension to mini band or lighter. I hadn’t really planned on that as monster mini felt easy enough. This was probably the right call as I’ve been working my triceps hard this last bit of the training cycle and the reduction in band tension didn’t feel like that much really. I did try to emphasize the stretch and the angle of the tension of the movement. I had worked through this quite quickly with it taking just over 40 mins. Put stuff away (left car outside again to not worry about letting in bad air) and made dinner before stretching. Coming to the end of this.