Overthinking warm ups is something that gives me the chuckles. I just warm up with the bar these days with the exception of power jerks and pull ups (elbows).
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Tuesday 5th of April
ME Upper
Warm-Up:
- Rolls and cartwheels
Strength/Power:
- Pin Press 2in off Chest: up to 80 x 2, 75 x 4
- SM Bench Throw: +5kg x 5 x 3
Assistance: 30s hold + 6 reps
- Seal Row: 35, 35, 35
- Incline DB Press: 20s, 20s, 17.5s
Pump A:
- Underhand BPAs: Green tube x 5min (155 reps)
Pump B:
- 1.5 rep EZ Strict Curls: 22.5 x 8, 8, 4
- 1.5 rep Dips: 6A x 6, 4A x 6, BW x 6
Wednesday 6th of April
ME Lower
Warm-Up:
- Jump rope, backpedals, scissor bounds
Sprints:
- SL bounds: 5 x 10 ea
- Fly 10 w Dowel: 10m scissor + 10m sprint
Strength:
- Rack Pull 2" Below Knee: up to 140x4, 150x2
Assistance A:
- BB SL Stand: 60x30s, 80x10s, 70x20s
- Ext Plyos: 3 x 30s
Assistance B:
- Slider: DL 30s+6, SL 30s+6 ecc only
- Sidelying abductions: 2 x 30s+25
- Feet elevated back bridge: med box x 2 x 30s
Thursday 7th of April
DE Upper
Anniversary trip Friday-Sunday with the missus and I cannot wait! Since starting placements and mum coming back home we havenāt had as much time together as weād like. This weekend will be great just to chill and get some quality time.
Power:
- 3 x 6010 Split LM Push Press: 15, 15, 20, 20, 20
- PVC Swings: 5 x 3
Iso:
- Deep push-up, 30s rests: 45, 45, 45
Assistance:
- Various chins: 8 x 5, 2 x 3, 1 x 4 in 11:22
Less sets than last week but 2min slower. Goal for next week is 10 x 5 going every 70s (about 10:40)
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Tuesday 12th of April
DE Lower
Warm-Up:
- Dribbles
Sprint:
- BB SL Pogos w touchback: 4 x 10 ea
- Shin drop drill of choice: 4 x some
- Sprint: 4 x 10m MB + 10m unloaded
Power:
- 6010 RDL: 100 x 5 x 3
- Seated Broad Jump: 5 x 3
Iso: SL Heel-Elevated Wallsit:
- R: 1st drop 1:45, 4 drops
- L: 1st drop 2:10, 4 drops
Assistance:
- Supported handstand: 2 x 60s
- HLR: 2 x 12
Pump:
- Jump rope: 5min
Been training, not logging
Friday 22nd April
DE Upper
Speed/Power:
- A: 3 Pin Push Press Eye-Level: 40, 50, 40, 40, 40
- B: Hurdle Plyo Push-Up: 5 x 2 ea
- C: MB Slam: 5 x 2
Iso 1:
- Dip: 10s on / 10s off x 6
Assistance:
- 1.5 rep CS T-Bar Row: 30 x 8, 35 x 6, 37.5 x 4
- YTW: 3 x 60s (1st set Y, 2nd set T, 3rd set W)
Iso 2:
- DB T-Pose: 1kg/hand x 2min
Pump:
- Band Pushdown: Green x 8 + 30s hold
- DB Curl: 12.5s x 2 x 5
- EZ Bar Curls: 32.5 x 2 x 5
- DB Hammer Curls: 12.5 x 2 x 5
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Sunday 24th of April
DE Lower
Warm-Up:
- Some jump rope, some switch skips, some straight leg accels
Sprints:
- A: BB SL Stand: 60 x 5 x 30s ea
- B: 3 Skips per side for distance: 5 sets
- C: Sprints: 5 x 20m, squatted A run starts
Warm-ups did not feel loose/speedy at all today, so I āchanged the goal postsā and used mostly no-arm sprints (light BB on back, dowel on back, arms crossed) to focus on vertical foot stiffness instead of pure speed.
Power:
- A: TB Speed Pull: 135 x 5 x 3
- B: Ā½ Kneeling Jump Variations: 5 x 2/leg
Assistance:
- A: Hatfield pistols/step downs: 2x5 @ 6010
- B: GHR Plate twists: 5kg x 2x5, straight arms
Pump:
- Jump rope: 5min, working on single-leg w cross
Absolute sweat sesh gasser
Time: 1:20
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Monday 25th of April
ME Upper
Warm-Up:
- Kneeling MB āDiscusā 1kg x 10 singles ea
Power:
- A: 6010 Hook-Lying BP: 65x3x4 + 20s hold last set
- B: Band-Assist Plyo Push-Up: 5 x 3
- C: Bridge thing (vid below): 3 x 30s
Assistance 1:
- CS T-Bar Shrugs: 20 x 3min (50 reps)
Assistance 2:
- A: 8 SA DB Row: 25, 32.5, 35
- B: 30s Sleeper Iso: 3kg, 3kg, 4kg
Pump:
- A: Incline Tate Press: 12.5 x 7,6,4,4,6,7
- B: EZ Bar Curls: 32.5 x 8,6,4,4,6,8
Bit of body english on the last two sets of curls
The aforementioned bridge thingy:
Time: 1:12
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Tuesday 26th of April
Aerobic + Pump
Aerobic:
- Recumbent bike: 30min, HR 120-130 BPM
Pump: 10min
- Lateral raise: 7s x 8 + 5 x 3 myo reps
- Rotator cuff see-saws: 4kg x 2 x 10 ea
- Seated DB curls: 10s x 1.5min
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Wednesday 27th of April
ME Lower
Warm-Up:
- Extensive plyos
- Other random movement
Sprints:
- A: Lat Broad Jump Variations: 5 x 2 ea
- B: Sprints: 5 x 2 x 10m
Strength:
- A: 3010 Zercher Squat: up to 120 x 1, 110 x 3
- B: Hollow swiss ball groin squeeze: 5 x 30s
Iso: 3min Ā½ Copenhagen from Knees
- L: 1 drop, 1st drop at 2:30
- R: 1 drop, 1st drop at 2:25
Assistance:
- A: TB Kickstand RDL: 85 x 3 x 5 ea
- B: Wall Press Deadbug: 3 x 2 x 10s ea
- C: 3-3-10 DB Side Bend: 25x5 ea, 27.5x2x5 ea
Pump:
- SL Wall Bridge Calf Raises: 75, 50, 50
Time:
1:29, plus time to walk from field to gym
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Friday 29th of April
DE Upper
3.5 hours sleep last night, was dragging ass but got it done
Speed/Power:
- A: MB slam variation: 3kg x 5 x 2
- B: Eye-level push press off pins: 45 x 5 x 3
- C: Plyo push-up variations: 5 x 4
Iso A:
- Dip (bottom): 20 on / 20 off x 3, 15s, 10s
Did not make my shoulder feel good. Not a fan.
Assistance:
- A: 1.5 rep CS TB row: 32.5x8 37.5x6 42.5x4
- B: 1.25kg YTW: Tx60s, Yx50s, Wx50s
Iso B:
- T-Pose: 2kg x 1min, rest 15s, 30s, rest 5s, 10s
Pump:
- A: Fat Grip DB Curl: 12.5s x 2 x 5
- B: EZ Bar Curl: 32.5 x 2 x 5
- C: Fat Grip DB Hammer Curl: 12.5s x 2 x 5
- D: PJR Pullover: 20 x 8+30s hold, 25 x 8+30s hold
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Monday 2nd May AM
DE Lower
Warm-Up:
- Movement
Sprints:
- A: Barbell SL Stand: 65 x 3 x 20s
- B: 3 Skips for distance: 3 sets
- C: Fly 10: 5 sets, bent-knee prime time entry
Power:
- A: TB Speed Pulls: 145 x 5 x 3
- B: DB Half Kneeling Jumps: 5s x 5 x 2 ea
Assistance:
- A: Hatfield Pistol: Heel elevated 2 x 5 6s ecc
- B: GHR Rot Press-Aways: 5kg x 2 x 8 ea
Pump:
- Jump rope: 5min
Time: 1:20 plus warm-up
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Monday 2nd of May: PM
ME Upper
Warm-Up:
- 10 kneeling MB āDiscusā per arm
Strength/Power:
- A: 6010 Hook-Lying Bench: 70 x 4, 70 x 2+1 65 x 4
- B: Band-Assist Plyo Push-Up: 5 x 3
- C: Squat to backbridge: 3 x 30s
Assistance 1:
- CS T-Bar Shrugs: 20kg x 60 in 3min
Assistance 2:
- A: SA DB Row: 30 x 8, 35 x 2 x 8
- B: Sleeper IR: 4 x 3 x 15
- C: Sleeper ER Iso: 4 x 3 x 30s
Pump:
- Pinwheel Curl: 15x8, 17.5x6, 17.5x4, 12.5x6, 10x8
Time: 0:55
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Wednesday 4th of May
ME Lower
Warm-Up:
- Jump rope
- 8 vector cuts
- Crossover run returns
Sprints:
- A: Lateral Broad Jumps: 5 x 2 ea
- B: 5-10-5: 2 reps
- C: 5-5-10: 2 reps
- D: 10-5-5: 2 reps
Strength:
- 3010 Zercher Squat: 130 x 1, 120 x 3 PRs
Iso: 3min Ā½ Copenhagen
- No drops L and R
Assistance:
- A: Kickstand Good Morning: 40 x 3 x 5
- B: DB Sidebend: 25s x 2 x 5 deeeep
- C: KB Deadbugs: 2 x 5 ea
Finisher:
- Assault Bike: 1 x 430m, 1 x 500m
This was supposed to be 1x 500m all out, but i fell off on the first rep on track for a PR time
Second round 35s, definitely slow and had to do the last 5s hands only
I was fucked up for 30min
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Nice one! Those are gnarly.
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Hey mate, I thought Iād get your opinion on this one to see how youād approach this:
What would I have to do in order to get my hands closer to my shoulders, when learning the btn push press?
My first hypothesis here is a lack of external rotation with the goal of getting my elbows more underneath the bar which will make for a more vertical bar path with no or minimal internal shoulder rotation. I would approach that with eccentric and concentric training of external rotation in horizontal abduction.
Iām still in the thought process of what I need to do to get my hands closer. I suspect lats but not sure about the best approach.
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The most efficient solution would be to shorten your forearms by about 10cm. Unfortunately, thatās likely not an option.
When you say you want elbows under wrists, are you referring to the bottom of the ROM or the mid-point? Elbows under wrists at the bottom is probably just not going to be possible given your build (youāre jacked my guy).
Assuming youāre talking about the mid-range, to get the position you effectively need to access the ālaybackā positions basebal pitchers enter when throwing, bilaterally.
Warning: mildly jargon-laden word salad below
Because physiological external rotation is 80-90Ā°, purely chasing shoulder rotation wonāt get you all the way there. Youāll also need access to a position of fairly significant upward rotation and posterior tilt of the scapula. Youāll also need to hold the scapula in significant retraction so you dont drop the barbell on your skull.
In terms of accessing such a position, is going to require heavy contribution from lower trap in particular. Getting lower trap āstrongerā wonāt necessarily be enough, as this task requires the low trap to create high forces in a fairly unique coordinative pattern.
Finally, controlling anterior humeral glide in this position is essential. Since the BTN position is effectively the anterior dislocation position, we know that excess glides of the humerus in this position is common (however, Iām not suggesting this exercise will result in shoulder subluxation/dislocation). We also know that anterior glide of the humerus in the 90/90 position can also result in internal (aka posterior) impingement of the shoulder (rotator cuff tendons encroaching on the posterosuperior glenoid rim). This anterior glide is controlled by subscapularis in particular.
Therefore, to access the BTN position with a more narrow position, youāll need:
- Force production from low trap
- A unique coordinative pattern involving low trap
- Full physiological external rotation in the 90/90 position
- Contribution of the subscapularis (particularly eccentric contribution) in and around the 90/90 position
Practical takeaways
To achieve these objectives, I would in order of importance:
- Train the BTN frequently, gradually moving grip width within and between sessions
- Train into external rotation, in particular training the subscapularis. I like doing this with what I call a āSleeper Internal Rotationā. To train the L) subscap: lie on your L) side, L) shoulder flexed to 90 degrees, L) elbow flexed 90 degrees, hold a dumbell in your L) hand, start with the L) forearm vertical, allow the shoulder to externally-rotate so that the back of the forearm touches the ground, return to start position. I recommend using the free (R) hand to palpate over the GHJ to ensure the working humerus doesnt glide anteriorly during the exercise
- Ensure the low trap has a reasonably high force production capacity. Youāre probably sorted because youāre strong
- Be able to enter scapular retraction + upward rotation + posterior tilt. I would recommend using a āband front raise to BTN pull-apartā. Hold a band as if about to do a band pull apart, put a little bit of tension through the band and try to get the inferior angles of your scaps to touch, raise the band over head and reset scaps as above, pull the band apart behind your head so you finish in 90 deg abduction and reset scaps as above, reverse the cycle to complete the rep
I hope that helps 
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Awesome man, thatās a great analysis! I admit biomechanics arenāt my strong suit, so thatās super helpful.
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Monday 9th of May
ME Upper + Sprints
Warm-Up:
- Pogos
- Gallop-skip combo
- High knee accels
Sprints:
- 2 x 50m, tall fall start
- 1 x 50m, skater bound bleed into sprint
The skaters into sprints felt AMAZING, definitely keeping those
Strength/Power:
- A: 1 Board Bench: 80 x 3, 85 x 3, 90 x 3 x 3
- B: MB Chest Throw: 4 x 5 x 3
- C: BA Plyo Push-Up: Purple x 5 x 3
Iso:
- Weighted Chin-Up: +10kg x 30s, 23s
Assistance:
- A: Cable Row: 11 plates x 3 x 8
- B: Suitcase Carry: 22.5kg x 1 lap, Ā¾ lap, Ā¾ lap
Pump:
- A: Strict DB Curl: 8s x 2 x 25
- B: SA Pushdown: 10 x 2 x 25
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Wednesday 11th of May
ME Lower
Warm-Up:
- 5min multi-D 2-to-1 pogos with level change
Sprint / Power:
- A: Seated Triple Jump: 5 reps
- B: Rolling Start Sprint: 5 x 20m
Strength:
- A: Front Squat, 4s Pause in Ā¼ Pos: 80x3, 82.5x2x3, 80x2x3
- B: Couch Stretch: 4 x 30s
Iso: 3min KOT Split Squat
- R: 1 drop @ 1:20
- L: 2 drops, 1st drop @ 1:20
Assistance:
- A: Nordic: 2 x 6
- B: Sidelying Adduction: 2 x 25
- C: Inverse Copenhagen: 2 x 20s
Ankles:
- A: SM Calf Iso: 56 x 2 x 30s
- B: SL Pogos: 2 x 30s
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