Dynamic Warm Up
Axle Strict Presses (5-0-5-0 tempo)
26x4
50x4
76x8
76x8
76x8
76x8
Paused 12” Log Incline Bench Presses (3 seconds)
90x3
130x3
165x6
165x6
165x6
165x6
165x6
Alternating Dumbbell Floor Presses
50’sx30 seconds
50’sx30 seconds
50’sx30 seconds
Half Kneeling Neutral Grip Dumbbell Presses/Wall Sits
45x10/10 – bw+25x60 seconds
45x10/10 – bw+25x60 seconds
45x10/10 – bw+25x60 seconds
Deadstop Pendlay Rows/Wall Sit Marches
135x5
185x10/bwx60 seconds
185x10/bwx60 seconds
185x10/bwx60 seconds
Stretching
Comments: Kind of wished I had 3 day weekends every week at this point haha. Bodyweight is about the same. It had gone down about 2lbs from before I went and now back up 1lbs or so. My legs (namely quads and glutes) were quite stiff and sore and I was not moving very well Sunday but I knew I needed to get out and about or I was going to be really stiff come Monday. I was still stiff Monday and foam rolling was needed for my quads. Lots of DOMS from Saturday session. Work was a pain and I kind of felt like just checking out for the day as soon as I got there. Hopefully I can regroup and put in a better effort tomorrow. Neck rehab stuff followed and hoping that some tension from Saturday alleviated. Especially considering how this day felt last week. Not much in the way of mobility stuff as this was pretty much going to be upper body session. This was more just to get my hips and such to loosen up a little more so that wasn’t so tense for this session. Axle is here to stay I guess. This had been 6x6 with just plain evil 5-0-5-0 tempo. Really can’t do any weight with that kind of tempo with each rep taking 10 seconds to complete. Some mercy here but not really. Reps decreased with going to 4x8 but that just meant the sets took longer. I’m glad the weight wasn’t increased as I knew this was going to be rough. Still doing no support gear here with it being light and feeling out bar position and body position. Wearing stuff make restrict my breathing or blood flow with how long these take and how slow I’m moving the weight. I knew from last week that double my rest was a good strategy but I wasn’t sure if I would potentially need more as 2 more reps in a set meant 20 seconds more added to the sets. First wasn’t so bad and I went with the double rest. Yep, going to need more rest to survive. So rest after that was about triple the rest and that seemed to be good but still feeling like barely managing at the end. I didn’t intended to add another minute to that rest (was going 3minutes then 4 minutes and now 5 minutes) due to a distraction needing resolved in my house but that was needed I guess as this was really scorching my delts. Just a feeling of all the tendons being inflamed if I could describe it. And having me wonder how I’ll do any other pressing. But I managed to do so last week and more than I was expecting so let’s do it again. Paused log incline bench followed that. 5x6 this week with still being 3 second pauses on the chest. Suggested weight was 160-165lbs. I figured I’d at least try to do the 165lbs here considering how these went last week. Hopefully not having it where this is a bad week. It did not. These feel so much nicer after having to do those long and slow presses on the axle. These felt comfortable. Moving right along into the garage. More pressing. Alternating floor presses with dumbbells again. I was advised they looked too easy last week and advised to add 5-10lbs to each dumbbell. I decided to go with 50lbs as likely that would bring me down a bit as far as looking easy and if I was going to put together plate dumbbells, might as well go higher end of things due to the hassle with making them secure. I was better with getting these to be 30 second sets with having the timer setup like how I did with the sandbag to shoulder putting in 2 minutes of rest. First set I was wondering if these were too light again but I was struggling to lockout the weights by the end of the last set here. Triceps were just about dead. I wasn’t looking forward to the last part of the workout with the supersets. Moreso the wall sits and such because my quads were still feeling DOMS from Saturday. First pairing of exercises being the half kneeling presses with dumbbells with wall sits. Notes were to bring my stance in on the kneeling stuff so that I had a less stable base and more core engagement here. I tried my best to essentially have my feet/legs be a straight line. 5lbs more and dropped off two reps here. These were surprisingly fine. The wall sits were still a minute but adding 25lbs on my lap. These felt a little better compared to last week. I don’t know if just having something touching my lap had me feeling like I was doing something rather than just sitting. It also offered me a little distraction as I’m pretty sure I did air drums on a set. The second and last superset for the evening was Pendlay rows and wall sit marches. This was going to be a bit more brutal I feel than last time. I figured I’d be fine on the rows after doing them last week and be ready to go up in weight a good bit from last time and I was right. The wall sit marches was where things were going to get unpleasant. No weight added but the time was increased to a minute. These had been deceptively tough last week. Rows had a good hamstring stretch on them with the position and I was pleased how comfortable things were with the rows in that position. Wall sit marches I got a little creative with altering tempo. First set I was going fast for the most part but couldn’t sustain that pace and slowed down. Second set I was slow then fast and then slow/normal. Third set I had some dance music playing and just went with that beat (and some spastic gesturing/dancing). I put stuff away and beat feet over to my folks for dinner (they moved up the day) and then stretched when I got back home. My right ankle when I was stretching my calf felt odd and I’m hoping it is just a random niggle or something and that it will be good in a day or two with rest and keeping an eye on it.
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