July 6, 2023 – Week 2, Day 3

Alternating Dumbbell Bench Presses/Bird Dog Dumbbell Rows (2 second holds)
40’sx5/5 – 40x5/5
70’sx8/8 – 80x8/8
70’sx8/8 – 80x8/8
70’sx8/8 – 80x8/8

Iso Seated Log Pin Presses (5 seconds)/Dumbbell Lateral Raises/Band Y Raises to Hold (10 seconds)
87x3/26’sx10/µb’sx10
87x3/26’sx10/µb’sx10
87x3/26’sx10/µb’sx10

Overhead Band Triceps Extensions
mbx20
mbx20

Stretching
 
Comments: I wasn’t feeling nearly as sore in the lower body compared to how I was last week. To be expected with how things feel. This workout had been pretty quick last time and that was with still figuring some things out. I made sure stuff was setup as best I could so that I could move between stuff quickly but still be able to rest as needed and get water down in the heat. Hot but not as hot as the day before. But since outside for part of it, I kept the fans on. This was essentially the same workout as last week. Starting off with alternating dumbbell bench presses supersetted with bird dog rows. I didn’t get any updates from Drew on things but I already had summarized as much as he was on vacation last week and this week. I went with the seesaw style for all the reps and sets this time around. Maybe it was right, maybe it was wrong. I didn’t increase this weight mostly because it would’ve meant to use the plateloaded handles and I had those already setup for the next thing. Also had done tempo push ups on Monday so chest was still feeling some of that. Solid dumbbells are easier as far as not worrying about stuff coming apart during the lift or after setting the weights down. Coupled with the secondary exercise pairing and shorter rests, it made sense at least for this workout for a repeat. Next few workouts are going to be band and body sessions as well. As is usually the case with pressing like this, left shoulder a little achy/crunchy but felt better as I went and got warmed up. Pressing these was quite easy but not sure how much more easy. The bird dog rows changed a little in that it wasn’t the same weight as the pressing. I only have the one 80lbs dumbbell otherwise I’d have tried to bump that up. Since it was a change in weight, I had to move the pressing weight out of the way and then the rowing weight so slightly more rest between exercises compared to last week. I did expect that these would feel easier but not this easier. I probably could’ve done my 95lbs dumbbell here. I was thinking that if my chest was sore from the push up volume the row volume would also be a thing. My back recovers much quicker it seems. Again, as long as I was doing more and form and intent were there, this was fine. This is just offseason work and kind of coasting things to work around the vacation schedule and feel fresh and healthy for when contest prep starts. We know that I can do light weight on things like rows and come back with big PRs. The triplet pairing outsides was next. Log iso work, dumbbells and bands. Same as last time. I could’ve gone up in weight on these maybe. At least it was noted for higher RPE on the laterals. It was damn hot outside. 3x3, 3x10 and 3x10. But I stuck to the empty log as I don’t think this would matter much. I felt the same weights and such would still be good for the higher RPE namely because last time I messed up on the rest. I had read it as 2-3mins rest when it was actually 90-120sec. So to make up for that I did these with the 90 seconds rest rather than the erroneous 180 seconds I did last time. The isos actually seemed to click quicker compared to last time. No awkward feelings here. The dumbbell laterals was really where things would get spicy. First run through fine and expected. The isos didn’t feel like that much different but I could tell fatigue was building. The laterals felt it the most with the y band raises with end hold were right behind. But I knew I could finish things with what I started with. So log and the band work were easier, dumbbell harder. It is a positive that log is feeling more natural again. Last thing was triceps. Band stuff for overhead. 2x12-20 reps here. Same as last time but indicating leaving less RIR by a tiny bit. Mini band and anchored. My thinking was to step forward more so that more tension and in a different aspect. That did seem to help make things tougher. I stuck to neutral grip for both sets thinking of log press grip. A little less than a minute rest and that seemed to make the second set tougher as far as the fatigue building. Just a bit over 32 minutes to finish things here. Put stuff away and stretched before cooking dinner.