OK, time to come clean about something. I scraped up my arm a bit on Saturday. I was at the Strongman gym, handling the rope for someone pulling a sled (getting it out of their way so they don’t trip over it), and it cut right through the skin on my forearm, I got some chalk in it, it stung, whatever. Over it.

So it has been healing. I bled through my shirt a bit at the wedding reception, change my bandages on the regular, wash it and keep it clean, its all good. I needed to say all this to keep this workout in context.


Push Press (2-3 min rest)
bar x 5 strict
*put on elbow sleeves, wrist wraps, belt*
135 x 3
175 x 5

notes: I wanted to try out the full package, wraps, belt, etc. If people will be wearing belts in OHP competitions, I may as well train in them. Unfortunately, after one set of 175: the elbow sleeves, the wrist wraps, the weight I was supporting… the blood pressure must have been too much and I started spontaneously bleeding through a fresh set of bandages.

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So I had to call it quits on the push presses this week. Sad face
On a side note, I looked badass continuing to work out in a crowded gym with a bloody bandage wrapped around my forearm, lol

Superset: Assisted Neutral Grip Pullups and Resistance Band Face Pulls (60 sec rest b/w sets, pullups assisted for 1/3 BW)

5 / 30
5 / 30
5 / 30
5 / 30
5 / 30

Z Press (90 sec rest)

bar x 5
95 x 6
115 x 8
125 x 6

Superset: DB Front Raises & Lateral Raise Machine & Reverse Pec Deck (60 sec rest b/w sets)

25s x 10 / 80 x 10 / 80 x 10
25s x 10 / 70 x 10 / 70 x 10
25s x 10 / 70 x 10 / 70 x 10

notes: Shoulder still pretty wonky, I had to keep the weight light and just explore this stuff, work the cobwebs out. On the pec deck, kept the thumbs down to hit my rhomboids more.

Superset: DB Curls & Resistance Band Pushdowns (60 sec rest b/w sets)

30s x 17 / 30 pushdowns
30s x 18 / 30 pushdowns
30s x 15 / 30 pushdowns

notes: Used a medium thick green band for all my resistance band exercises today. Varied my grip a bit on the pushdowns to wear my arms out: sometimes I stayed neutral grip, sometimes I twisted it to palms down and a bit behind me and to my sides.

post-workout: 15 min LISS on the elliptical