Dynamic Warm Up
Axle Clean and Push Press (one clean)
48x5
78x3
107x2
137x1
166x1
196x1
226x1
256x1
Axle Push Presses (EMOM)
246x1
246x1
251x1
251x1
256x1
256x1
Pull-ups
bwx3
bw+5x6
bw+15x6
bw+25x6
Dips
bwx5
bw+50x3
bw+100x8
bw+100x9
Low Angle Half Kneeling Band Face Pulls/Cuban Rotations
µb’sx20
µb’sx20
µb’sx20
Stretching
Comments: Saturday had been a bit of a wake up call for some assumptions with events. I mean, bag toss was how it should be at this point. I needed to recover over the weekend. Forearms were really feeling the thick grip handles that actually rolled. Got bruises on my arms and feeling like probably some bruising on my lower abs near my waist and hips. It was having me a bit nervous for this session of training. Weight down a little bit from last week but not as low as it had been a few weeks prior. Despite my knees having felt achy going into training Saturday, feeling decent at this point. But unfortunately, this ended up being a training session where weather did not line up with my schedule. The heat wave has lead to having storms be a bit more present. Initially, weather report was making it seem like early afternoon would hit and then I’d be good for like 5hrs before it rained again. I’m not sure if it was moving slow as it seemed to come a few hours later. I decided that if rain didn’t let up by the time I finished with doing foam rolling and neck rehab, I was going to take my axle and train at the one gym nearby. I can’t be risking injury and frustration with axle clean and press with lifting in the rain. Not on my first session back to doing a clean and press. The weather was really trying to trick me as I got in my car the rain stopped and the sun was out but then started raining a little bit off and on. It has been since September since I was last at the gym and they’ve had some renovations but still feels cramped and gets hot fast with bodies even with AC on. I could hear the rain on the roof picking up in intensity every so often so kind of reaffirmed I made the right choice to train inside. So after doing the mobility stuff as best I could here, I got things setup for axle clean and press. I brought my own axle with me. Setup a bit different as not the usual plates. But I figured I wanted to use the big 70lbs wheels to make things feel more off. Mixture of kilogram and pounds plates to about as close as I could get to the jumps I’d do at home and then the big wheels. Grip shirt does feel less restrictive without the sleeves. I was feeling nervous about initiating the movement with my grip feeling sore and fatigued as well as stuff just kind of feeling heavy. Plan was work up in 30lbs jumps and then maybe switch to 20lbs. Once I got to the big wheels, I was able to get closer to 30lbs jumps I had planned. This did feel like I was seeing the fruits of my labor with working axle cleans as its own thing as this was feeling crisp and submaximal. The pressing was not feeling so strong. I really didn’t have a good session to put pressing considering how taxing zercher carry ends up being on the shoulders and my other option is the heavier moving event and sandbag/ball loading. So not great there either. I was feeling really sweaty here but at least not as bad as Saturday. 226lbs was just ok on the press but I went with 30lbs jump so that I’d be at 256lbs. Kind of treating 240lbs last time as where I should’ve started but a week behind on axle. Trying to get this feeling of tightness in the bottom when engaging the hips and back to initiate things. I didn’t rush things on the clean and it went up easy. Felt comfortable in the rack position. So maybe those jerk dip squats were a good idea. But pressing didn’t quite feel right as it did go out in front of me. But luckily this isn’t something that is a max effort for me so even though it was out of position, I was able to muscle it out with my triceps to lock it out. Would’ve been bad to have this be a miss. But I will need to figure out what I need to go for next time. So the next thing while still at the gym was more axle stuff but out of the rack. Unlike at home, it isn’t right there so I had to strip it all down and move it to the rack. I didn’t bother with the big wheels just put 100lbs plates on to make this a quicker transition. What I had was to do 240lbs for 5 singles EMOM style. But 246lbs was easier to put on the axle with what was there and I was likely going to add a little if I felt good like I had done before. So one thing compared to last time I started doing these in September my knees didn’t feel terrible and walking it out was fine. But my pressing was a little off. But if felt comfortable in the rack so I didn’t panic. Lockout was a little slow here on these but I just stuck with it. I added 5lbs after 2 singles with plan to do that again. But I guess I forgot I was only doing 5 and not 6. But it felt like I was ok so I did a sixth one just to even things out with two at each 5lbs weight. I then realized after the fact I had forgotten to hit record so I can’t even see what I did. But it was good I could hit the same weight I did the clean and press with and not have the wonky press and sticking point. I was very sweaty and took off the grip shirt and put my stuff away before putting on a fresh shirt to drive home to finish the workout. Stuff there wasn’t ideal for what I had planned. It had stopped raining at this point but not sure for how long. Last time I had done dips and then pull-ups. But it felt like it made more sense to do pull-ups to give some break considering the weight on the overhead stuff is a good bit more than last time. It took a little bit to get things setup. Plan was to do 3x6 on pull-ups with increasing weight. I felt it was best to do some reps at just bodyweight so it wasn’t so rough going into it. I wasn’t sure how things would be considering my grip and forearms being how they were. These actually weren’t so bad. Did 10lbs jumps so last set with 25lbs added. I definitely was at a bit higher RPE than planned but the initial plan had been if I was doing these every week so ok. In to the garage to do dips. The rain and humidity made it so that most of the lights wouldn’t come on. 5lbs added to last time for these so 100lbs added. 50lbs jumps. I’m not sure if just the overhead stuff and doing cleans or just feeling the stress from zercher carries but shoulders were feeling achy and didn’t really seem to feel better as I added weight, at least not by the margin I’m used to when I’ve done these. Hell, it could be from doing bench last week too. Not sure. But this was definitely the closest I was to not getting 2x8 on these. Triceps and chest still feeling good though. Last exercise is a little hard to define. It has been previously been indicated as a face pull variation but it doesn’t seem quite apt. There is more of a rotational aspect in the one plane. The idea with it is working the external rotators and upper back in a way that is conducive to the flip from stomach to shoulders of the axle clean. I didn’t quite do these right when last I did them but I think this time I had them figured out to work for me. Plan was 3x20. I was going to do them outside since everything was already anchored from the pull-ups but then the rain picked up again and it was coming down hard so I setup stuff in the garage to do these. These felt fine but I felt a little too easy even with the explosive reps with slight pauses. So I moved the pad I was kneeling on out more each set so that last set did feel like how I wanted it to. I’ll try to have that difficulty next time rather than use a thicker band. Ate dinner and stretched. It was a later session for obvious reasons.
Wednesday, July 2, 2025
June 30, 2025 – Week 6, Day 1
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment