Wednesday, January 17, 2018

January 16, 2018 – Week 8, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Seated Axle Presses (chin height)
72x3
122x3
172x3
172x3
172x3
172x3
172x3

Seated Axle Lockouts (sticking point)
172x1
222x1
247x3
247x3
247x3

Seated Axle Lockouts (6” ROM)
247x1
297x1
322x3
322x3
322x3

One Arm Chest Supported Rows
50x8 L
15x10 R
95x8 L
25x10 R
140x8 L
35x10 R
185x8 L
45x10 R

Push Ups
BWx20
BWx20
BWx20

Stretching

Comments: Trying to stay positive. All I can do at this point and do what I can as far as training. This is temporary. I’ve been here before. But I was farther out from shows to recover in time. Well one of those times. Ibuprofen daily per the doctor’s orders. Keeping it wrapped in an ACE Bandage while I’m awake. Got to keep looking beyond and await MRI results and follow up. Snow was coming down pretty hard so a bit surprised the Y stayed open. Warmed up on the AMT. Heart rate peaked at 151bpm. Felt good. Careful of the arm. Calf raise work after that. Good on the legs, right shoulder a little tight. Box touches with a wide stance after that. Right knee had been a little tight the day before. These didn’t feel too bad. Box squats were alright. Couldn’t get my arm up like a regular squat with a bar (I like to practice keeping my upper back tight) but still ok. Regular style box touches after that. Alright, not as crisp as they were on Saturday but decent. Band rows went well. I was expecting this to be a no go but no issues with the arm on these. Push-ups my right shoulder was super tight and achy. But they felt easy. Hip airplanes after that. A little tricky with the balance trying not to stress my arm with the one side. Then on to the exercises of the day. This week’s workout had already been modified prior to the injury due to how beat I was feeling and with how much lower back stress I was getting from the suited deadlifts and rack pulls. So supposed to be a lighter week. Changed even more with the arm being all stupid. So first thing being seated axle presses in the rack. Axle set at chin height. Plan being to use 70% of 1rm for sets of three. Haven’t done a strict press besides using a log and that was standing. So had to figure something out. 100lbs on the bare axle sounded about right. Right shoulder was achy and bothering me. I don’t know if it is because of something directly from the injury (biceps and shoulder), indirectly (shoulder and neck tight to protect biceps) or if it’s from mixing concrete the day before making a new atlas stone. I’ll find out later I guess but it wasn’t getting worse and usually the more I do the better it feels with blood flowing. Weight didn’t feel terrible difficult. I didn’t want to be using any support gear on this stuff. The next phase was to move the pins in the rack up to the sticking point for push press. The spot I’ve been doing for log and axle this cycle. The plan written out said moderately challenging but suggested percentages off of strict press max. If I used that I figured it would still be too light. I did a single with the previous weight to see how it felt. My planned weight after that and it felt too easy still. So put on more and went from there. Then raised it up even further to where it was just a 6” ROM. In the past, I thought I had set it up correctly. But it appears that it was closer to 9”-10” ROM. It feels like nothing as far as movement with my long ROM on the press. Even with using 322lbs, I felt I had another 100lbs in me on this variation. Triceps got a good workout. Kind of funny moving that weight but occasionally needing help with moving the axle up in the rack. Then rows. Chest supported rows one arm style. Heavy with the good arm and super duper light with the bad arm. Heavy side I could do 4-5 sets of 6-8 reps so normal parameters. Besides it being a new row variation to do. Injured side I was do them slow and for 3-5 sets of 10 reps and staying very light. If I felt any sensation of pain, I was to stop. Kind of funny seeing big plates on one side and little plates on the other. Accomplished the goal for both sides. Last thing for the day was push-ups. Regular bodyweight style. I was a little hesitant with how the warm-up ones had felt and with how tight, achy and stupid my shoulder was feeling. But they felt much better. Good chest and triceps work here. Trying to feel the scapulae moving and keep the shoulders locked. Home to shovel snow (hard to do with one hand) and then stretch before eating 2lbs of pulled pork and one dozen eggs.

Sunday, January 14, 2018

January 13, 2018 – Week 7, Day 3


5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Yoke
Drops at 40’
180x80’ in 12.15 seconds
Drops at 25’
360x50’ in 9.81 seconds
Straight Runs
400x25’ in 3.86 seconds
500x25’ in 3.97 seconds
600x25’ in 4.33 seconds
700x25’ in 4.98 seconds
800x25’ in 6.27 seconds
875x25’ in 9.56 seconds
Drops at 40’
700x80’ in 16.89 seconds

Stone of Steel Over Bar (58”)
138x5
Added Grip Stuff
225x1
275.5x1
315x1
364.5x0

Comments: Not a good day. It felt like it would be good though. It was freezing out with a lot of wind but it was nice and sunny so driving wasn’t bad. Airdyne bike to start things off. Felt good. Calf raise work after that. Easy stuff here. Box touches with a wide stance after that. These feel just right. Then regular body weight box squats. Best they’ve felt this week as they usually do during the week. Regular stance still is tougher than wide stance but form was great and felt just about perfect. Band rows after that felt good on my back. My back was tight. Push ups were good. Least amount of pain I’ve felt in my palm so far on these. Hip airplanes were good. Lost my balance starting the one side but corrected after that. Then on to yoke work. Plan being to do short runs up to a new PR and then do a run of the contest event after all that. Things started off well with the first two warm-ups. I felt it made sense to do these with drop and turns so it wasn’t such a shock on the last set. But it was after that that I screwed up. I had thought that I had the yoke at 500lbs but it was actually 400lbs. Keep in mind that I thought I had 100lbs more on the yoke as I was doing these. I felt good, really good. In hindsight it makes sense why and it was too good to be true. I felt that the second to last set felt great for 900lbs (was 800lbs). So I had no doubts I could do the next jump. Was to be 970lbs but I felt it would good to do 975lbs just to be closer to the half-ton weight. I knew I had it when I picked it up. And I was very pleased with myself when I finished the run. But after adding up the weights later, I’m pissed I messed up. I at least got the weight right for the contest run. If I had messed that up, I would have just been more disgusted with myself. My goal was sub 20 seconds and hopefully less than 18 seconds. Felt a little slow but I made good work on the repick and managed under 17 seconds. Could be faster but a good time. Stone of steel was next. A bit different from previous sessions this training cycle. Do a set with the empty stone and then put on all gear and do singles. Plan was to get the weight I failed to lap last time. It was not to be. The yoke I was using only had even number heights so I went with 58” for the sets. Right biceps has been feeling tight near the shoulder for about three weeks now but it hasn’t gotten worse and I’ve been doing everything. I was actually feeling it more doing the extension then picking anything off the ground. So I put on the copper sleeve just to be safe. Lower back felt a little tired and my lifts at 225lbs and 275.5lbs didn’t feel the best with my lower body cooperating. 315lbs went up quite well so I was optimistic for the next lift. I went for the lift and I felt a pop in my right arm as the stone of steel came off the ground. No pain but I dropped it and grabbed my arm. Workout done. Didn’t see anything wrong. Just felt like I had a cramp in my arm. Full range of motion but there was pain. Training partner put some magnesium spray on my arm. Called my dad and sent my coach a text. Drove to an emergency care place that was open and got xrays. Nothing on the xrays as I expected but they need to do them to rule it out and be able to request an MRI. Doctor couldn’t see any deformities in the right biceps (short head insert to shoulder) and stated with how strong my arms are, it was possible that I could still be functioning with just half a biceps on that side from the strength tests. I’ve had similar things happen to that arm and been back to training in two weeks (I didn’t get any treatments done last time) so I’m not in full on panic mode about it. I should hopefully know more by the end of next week.

Friday, January 12, 2018

January 11, 2018 – Week 7, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Deadlifts
135x5
225x5
315x1
Added Suit and Straps
315x1
405x1
495x1
585x1
610x1

16” Rack Pulls (straps/suit)
135x1
225x1
315x1
405x1
495x1
585x1
675x1
700x1 (hitched)

Barbell Shrugs
135x1
225x1
315x1
405x15
Added Straps
500x18

Stretching

Comments: Trying to get to bed early to hopefully get rested. Last workout had left me a little discouraged. I was advised to possibly back off if I felt like crap. Hard to tell as sometimes I feel like crap but do great things. Some aches in the right hip. Right biceps still barks occasionally. Everything feels tight. Warmed up on the AMT. Up to 152bpm. Felt more tightness in my right side. Calf raise work after that. Ok. Good warm-up. Box touches with a wide stance after that. Not as good feeling as last workout. A little ache in the right knee. Then regular body weight box squats. Some knee aches. Then regular stance box touches. Trying to get the feel right. Band rows and push ups were good. Band rows were easy and felt nice. Hip airplanes went well. On to the workout. Not a lot of work on paper but with the deadlift suit it would be. This time, it wasn’t until I got to 315lbs that I put on the suit. Lighter stuff for sets of fives and then a single with 315lbs. All done double overhand. Lower back was feeling toasty from just that. Then everything on. Suit, hard belt and straps. Advised that I needed to get practice with everything one. I learned from last time to get the suit on all the way. Hanging from the smith machine and jimmying my way into the suit more and more. Then practiced with nothing to see how tight I needed the straps to get to the bar and have power. Everything makes it tighter and harder. I notice I that even with all my effort fighting the suit, my lower back isn’t in the best position like it is raw. I had thought the straps would actually make it easier to get to the bar. I was wrong. I felt like I was going to fall on my face every time I got my straps around the bar. Plate jumps here with plan being 585lbs and if that was ok, do what I knew I could get. Hard to gauge as the weight never feels light. Holding on with fingers with the figure eight straps. I may not have been feeling like the best but I had confidence that 585lbs was going to go up before I strapped myself to the bar. Not sure if this went up easier than it did last time or not. Maybe it came off the ground better this time. I wanted 600lbs minimum. I decided I’d do 610lbs since that would be a PR for most weight I’ve pulled from the floor on a regular stiff bar. Didn’t look too bad as far as speed from the floor but lockout was certainly tougher. But didn’t feel like I’d need to hitch it. I also feel I was better at controlling the negative on these singles this time in the suit. Then on to rack pulls. I put on my shorts while setting this up and putting away the deadlift weights. I’m surprised a concern citizen hasn’t reported me for showing off too much thigh with the deadlift suit. Suit and straps here as well. I kept the hard belt off until it got to 405lbs. Legs were feeling pretty tender from the suit by this point. Got the straps tighter than I did for floor pulls at 495lbs. 585lbs was a little slower than I would’ve liked coming off the pins but still good. Goal was to do 675lbs again and go for more if I felt I had it in me. But no more than 700lbs. That felt like a good goal. I had issues with 675lbs though. I tried pulling my suit straps down as far as I could on my own. I spent a lot of energy trying to get my shoulders under the straps. Then I got set to pull and I felt a pinching sensation in my left arm pit and biceps. Like the anticipation of someone ripping off a Band-Aid feeling. I stopped what I was doing and checked my arm and got back in the setup. Same thing, just gripping the bar. I figured from that that the straps were too tight and I was pinching something in my neck. So I loosened the straps and tested again. No pain sensation this time. 675lbs felt much like it did last time. I was sweating like crazy from all the fighting with the suit and messing with the straps. I had to sit down for a bit to collect my thoughts and feel if I needed to go for more today. Could I go for more. I figured I just needed a little rest and I would be able to give it an honest try. I think it came off the pins about the same as 675lbs did but it was stalling in my thighs. I really wasn’t sure what was better, bail or hitch it. I went with the hitch. Not how I wanted to end the lift but whatever works. I was very glad to get out of that deadlift diaper of pain to do shrugs. My plan had been to do just 5-10lbs more than last time on the no straps set and then go pretty heavy on the strapped set. Right hand still has some issues with the smaller fingers holding on but it is getting better. I decided it would be better to do some work up singles so it isn’t such as shock right out of the gate. 315lbs felt easy so I said screw it and did the no strap set with 405lbs. Grip gave out premature but I was able to regrip and get the minimum 15 reps. Strapped in with 500lbs and got 18 there. I know I will be sore in the entire back after this. Home to stretch and eat recovery burritos. I was too beat to do dishes haha.

Thursday, January 11, 2018

January 9, 2018 – Week 7, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

12” Log Clean Strict Presses + Push Presses
100x2+2
130x2+2
160x2+2
190x2+2
220x2+2
250x2+1
Clean and Push Presses
265x2
295x0
295x1
295x0

12” Log Clean and Holds
320x1 (10 seconds)
345x1 (10 seconds) PR+5lbs

Pulldowns
85x10
155x5
185x5
215x5
245x5
275x5 (sloppy)

Narrow Grip Bench Presses
45x10
95x2
145x2
195x2
245x2
295x2
345x2
Pauses (1 second)
295x5

Stretching

Comments: I had felt pretty good at the end of the last workout. Almost energized from the medley work. Then the lifting high went away. Right biceps is tender and got a bruise near where it inserts into the shoulders. Right inside of my thigh and hip feeling tight and a little achy. Didn’t help matters accidentally tearing off a hangnail on my right big toe the night before. Body feeling beat. Warmed up on the AMT. Only got heartrate up to 145bpm. Calf raise work after that. I was expecting a lot of resistance like last time I did these after tire flip but felt alright. Barely noticed any issues in my palm. Box touches with a wide stance after that. Lower back on left side felt tight. Then regular body weight box squats. Ok, some knee aches but still good. Then regular stance box touches. Not as good as last session but still ok. Band rows felt good. Push ups were good, shoulders tight. Hip airplanes were needed. Then the weights. Log today. Much like last time, starting with complex of strict press and push presses and then going up to a heavy double on push presses. Very cautious with the biceps. Really trying to focus on pulling into myself to not allow any gap and lack of tightness. I had thought about wearing the copper sleeve but decided against it as warm-ups felt ok. I felt that everything was going well. 220lbs I had to settle with the log on my lap a little as I didn’t pull it up high enough initially. 250lbs for a double strict was good, I feel I can still do more. Only thing I was noticing besides my right biceps was that some reps got me light headed but that is usually just a breathing issue. Then on to push presses. First rep with 265lbs went up fast but second was a little off. It wasn’t in the best spot but it still went up ok. I had no doubts of getting a double with 295lbs with how easy 290lbs was last time. But it was not to be. Took a little bit to stabilize the log from the clean and I went for the drive and I felt no power. Didn’t reattempt and put the log down. I wasn’t sure what had happened as it felt just like 290lbs did on my chest last time. I went again and this time I got it up once but it came down in a bad spot and my drive shot it out in front of me so I had to settle for a single. I tried once more after a little rest to try and get another rep but it didn’t happen. Had issues with the log staying in my lap to even start the clean. Not happy with this. Log is so fickle. Pissed since last time the iron was hot and the weights went up like they should. In hindsight, the block pressing probably took a bit more out of me than I expected. New stimulus and it has been pressing once a week with contest prep. But trying to rationalize it doesn’t help. I want to be strong, need to be strong. Everything after that missed attempt felt stupid heavy. Log cleans next. Getting ready for the first set the log fell off the bumper plates so I had to reset it and mentally prep again. Clean with 320lbs was ok, but felt terrible on my chest. I knew 345lbs was going to be a chore today. Would be the most I’ve cleaned on log if I got it. That last bit to the shoulders was very tough, even if it was only a fraction of a second. Felt like it wasn’t going to happen but it did. Hard to breathe at the top but I wasn’t going to falter. Pulldowns followed. I was hoping this would be a time to get a little rest. I was wrong. Forearms and back super sore. Even my first light working set felt heavy by like 50lbs. Biceps would act up if I tried pulling with my thumbs around the pulldown bar. Plan was to do a 5rm. 5lbs under what I did last time for eight felt harder than that did for five today. So that lead to a very sloppy and heave pulldown set with 275lbs. Wanted to be done but I wasn’t. Close grip bench to end the night. Plan being heavy double followed by paused reps set of five. I took 50lbs jumps, using 25’s each set until the planned top set of 345lbs. Forearms and were fatigued, unracking the weights felt hard. Shoulder on the right side was achy. Had to wait to find someone to spot for the last set. I might have needed the extra rest to mentally prep. 345lbs felt heavy, like I was going to get pinned on the first rep. But it went up slowly and I felt I still had power for another rep. Even slower, spotter put his hands on the bar (I told him not to) and said he didn’t help. Oh well. Nothing I can do about that now. Took 50lbs off for the paused set. I was too beat to look at my sheet but I thought this was just 10lbs more than last time, not 20lbs. Not bad. At least ended on a good note. Home to stretch, eat Dinosaur BBQ and sleep.

Sunday, January 7, 2018

January 6, 2018 – Week 6, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Mouser Block Presses
Dumbbells
30’sx5
40’sx5
50’sx5
Block
126.5x1
126.5x1
126.5x1
142.5x1
162.5x1
183.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x0
202.5x1

Tire Flips
650x2
Added Tacky Towel
900x2
900x2
900x2
900x2
900x2

EMOM Medley (24)
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’

Stretching

Comments: It’s been too cold. As someone who is constantly on the verge of sweating in a polo shirt at office room temperature I didn’t think I’d be thinking that. It’s not so much the single digit temps but the wind blowing making it feel about -20. I didn’t do my usual 2 mile walk recovery session the day before since I had other obligations and by the time I was done it was past 10:00PM. And it was colder the following morning. I had to think back on when I’ve done stuff in this kind of weather. When I have, it was inside some structure away from the wind (unheated though) and if it was outside, I was bundled up until it was my turn to go and I was only out there for as long as needed to complete the event. Last two years it has either been off season training or coming back from injury training so haven’t had to deal with this. But this time it would mean I would need to try and make modifications or risk frost bite. Drive out wasn’t bad. Not many people on the roads. Even inside was pretty chilly. Right biceps has been a bit tender since last week when I had to shovel snow. I think it is more my shoulder being tight then any issue with the biceps. Airdyne bike again. Felt good. Almost enjoy this kind of warm-up. Kind of wish they had these at the Y. Calf raise work was super easy. Still feeling pressure in the palm of my hand. Again, not getting worse but still there. No anti-inflammatories. Box touches with box squats in between the two variations again. No knee issues on any of these. So wide stance felt better, squats felt easy and regular stance felt the best it ever has. Something just clicked on those today. Hopefully I can get that every time now. Band rows after that felt good on my back. Really easy. Push-ups ok, about the same amount of pressure as the calf raises on my palm. Hip airplanes felt good. Then on to the event work. The original plan had been one motion keg presses. Something I’ve never done. However, I got a block press implement and I will have that in a show this year so changed to give that a try. This would be only the second time attempting to lift one. I had done it once before at a contest in 2010 and I missed it horribly. It was 200lbs and I just couldn’t get it into position to press it. In my defense, it was at the end of a six part odd object press medley. I did my warm-ups with dumbbells doing cheat curl to press in one motion like I used to do for log press coming back from injury. I had no idea how things would feel with the empty implement. My observations on this event suggests that the less time on spent with it at the shoulders to stabilize, the better and trying to use a lean back style to get the chest muscles involved. Plan was to work up to something manageable and then do ten singles EMOM style. Not a max single or even close. I know I got a lot of room to improve on this. The implement is similar to my stone of steel in that it has spacers in it so adding 20lbs doesn’t mean it will go up 20lbs. Did three singles empty and then added 20lbs in weights each set. I was hoping that I could get up to 200lbs or so for the EMOM work as that would exceed the weight I missed all those years ago. I didn’t start things off well as I forgot my oly lifting shoes. But I was only going to use rehband belt anyways so it wasn’t that bad. Then I messed up the clean to the shoulders on the first one and had to restart my set haha. This thing is very tricky to balance. There were some sets where I had to reclean it. Set seven was a very soft lockout and I wouldn’t have given myself that in contest. I didn’t want to redo it and possibly screw up the remaining sets from sapping my energy. Number ten I completely missed from trying to get stable. I took a breather and gave it another shot to end the set. During the working set, I was battling with being aggressive with the implement and being cautious of the right biceps. Then tire flip. I had to find out if the 900lbs tire was allowed inside since it has been outside for so long. It barely had any ice and snow on the inside so I was able to get it inside with the help of a training partner. I really didn’t want to have to do that outside. For my warm-up, I did the 650lbs tire for a deliberate double. No sense in doing the 425lbs tire as that was way too easy. I wanted to make sure my grip was good and the movement didn’t bother my biceps. Then on to the big boy. Plan being five doubles done EMOM style. The tire was “sweating” from condensation and the snow melting. I wiped it down with my spare t-shirt as best I could but I knew I had a herculean task in front of me. I had gotten bruises on my thighs from this last time and I already had bruises forming from the block pressing. I was in fight or flight mode with the tire before me. First flip wasn’t that bad but the second one was a challenge. I had wanted to try implementing the knee technique but I was trying to keep from being overpowered by the tire the entire time so the Hungarian hump style it was. I knew my calves were going to be sore again from these. Last time, I had found one good spot to grip the tire and just did the singles as I was able to avoid possible slick spots and wetness. Not so lucky this time. Each flip was a challenge. I really don’t know how I got most of these flips up and over. I groaned when I saw how much time I had left in my first minute after the first double haha. Had to rely on my upper body a bit more this time with having to shove the tire back down. Last double was a gut buster and I’m glad it was the last one as I doubt I had another in mean within EMOM parameters. Like last time this workout popped up, the dreaded EMOM medley work from hell. I was legitimately dreading this one from how much it hurt my soul doing it. However with the weather, this had to be altered. Inside I was limited to 50’ runs. I had suggested that I do turns but was advised to just stick with 50’ straight runs and make it heavier this time. Another change was that I was going to prowler push once, not twice. The second part would be a prowler drag. The biggest time eat from last time had been turning around the prowlers and using up both prowlers wasn’t fair. So weights were bumped up on the sandbag and the keg. I actually ended up lowering the weights on the prowler part due to the amount of friction the floor produces against the sled. Plan was just five run through of the four minute rotation of keg carry, prowler push, sandbag carry, prowler drag. But this felt easy. I was able to joke around and have conversations during my periods of rest. I was still doing it by the fourth round so I decided that since I was only doing half the distances as last time, I would do one more extra round. I recover much quicker from the 50’ runs versus the 100’ runs. I feel I could’ve kept going after that. I felt refreshed really. Stretched and then home to relax. Three more hard weeks to go before show time.

Friday, January 5, 2018

January 4, 2018 – Week 6, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

16” Front Box Squats w/ bands
No Bands
45x10
95x5
Add Bands (+80lbs)
70x3
120x3
170x3
210x3
210x3
210x3
210x3
210x3

Wide Grip Deadlifts w/ bands (straps)
No Bands
135x5
Add Bands (+99lbs)
135x2
205x2
255x2
300x2
300x2
300x2
300x2
300x2

Angled Leg Presses w/ bands (+365lbs)
emptyx20
+90x20
+180x20
+270x20

Three-way Pulldown Abs
90x10/10/10
100x10/10/10

Stretching

Comments: Still playing catch-up at work. I keep feeling like if I just get one extra day everything wil be caught up. Weather this year has been funky so far. The day before had been the coldest it has been in 100 years. Got a light dusting of snow but it was enough to have to do some shoveling right before work. Lower back aching. Not sure if the cold or the one arm stuff requiring me to brace like crazy haha. Gym not nearly as packed as it was tonight. Warmed up on the AMT. 144bpm highest reading. Lowest it has been in a while. Usual warm-up exercises followed. Ankles felt springy on the calf raises. Wide box touches didn’t feel the best. Right knee was achy. Didn’t feel as crisp. Knees were aching like crazy on box squats. Just kept going. Right knee didn’t feel so bad on regular box touches. Trying to get the right balance here. Band rows after that. Wrist a little tender from all the work on Tuesday but this was easy on the back and arms. Push-ups okay. Some pressure in the hand and shoulders a little achy. Hip airplanes were next and pretty good. Thankfully no aching knees on these. Then on to the band session. Essentially the same workout as last time, just more weight. Starting things off on front box squats. Now that I knew what tension the band setup was, it was easier to figure out how I wanted to warm-up. I did an additional set without the bands so I could do some more reps to get blood flow going in the knees better. Working up to five triples with 55% of projected 1rm on front box squats. Definitely getting harder to breath at the top but usually that first set with the working weight can feel a little rough. Trying to control the descent on to the box and explode up. The reps feel better as the set goes on. Next up was deadlift with bands. Setup didn’t take as long this time since I knew what I was doing. Five doubles with 55% of deadlift from first week. I did a few more reps with no bands just to make sure I was feeling good before pulling against the bands. I felt slow on these. Video says otherwise. Really working on the slow lowering each rep. Then banded leg presses again. These were so weird last time as far as how they felt. I expected my body to be familiar this time with the sensation. I was advised not enough band tension last time and to try and add 50-100lbs more. I had to have some help with checking the reading on the scale with the doubled light bands. I was able to get the top of the exercise to be 365lbs. So a little more than 100lbs added to last time. Also advised to keep the weights on the sled that same. Got to move fast on these to get the lift and the fatigue really sets in halfway. I feel good for a quite a bit more but I know I will slow down near the end. But I like these. Last exercise of the night for abs. Pulldown abdominal work going front, side and side for a total of thirty reps each set. The limiting factor was my hands and ability to count to 30 last time so I figured that I would be good for a bit more weight this time with how my hands were feeling. Don’t feel like work until about halfway into the set and definitely feel like work by the end. I still think I can do more here and still not be a grinding effort, just got to get used to the time under tension for my hands a bit more. Home to stretch and eat.

Wednesday, January 3, 2018

January 2, 2018 – Week 6, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
152x1 R
152x1 R
152x1 R
152x1 R
152x1 R
162x1 L
162x1 L
162x1 L
162x1 L
162x1 L

One Arm Dumbbell Rows (supported, tripod)
30x5/5
50x5/5
70x5/5
90x5/5
110x5/5
130x5/5
150x11/11
Added Straps
165x10/10

Seated Axle Lockouts
162x8
187x8
212x8
242x8

Dumbbell Bench Presses
25’sx10
45’sx8
65’sx9
85’sx8
105’sx8
125’sx7

Stretching

Comments: Feeling the previous session in my upper body. Arms sore, especially biceps. A little concerned that maybe it was a little too much but my recovery seems on point. Been very cold, getting icicles in my beard when I’m outside for too long. First workout of the new year so I expected things to be a bit hectic at the gym. Ended up having to park in the auxiliary lot. Warmed up on the AMT. Heart rate peaked at 152bpm. Felt good. I was worried all of them would be in use. Calf raise work after that. Good, ankles a little tight but not nearly as bad as they were three weeks ago. Some pressure in the palms. I think that is just from the continuing effort I’m putting in, trying to limit the use of the wrist wrap and having finished the medication for swelling a little over a week ago. Box touches with a wide stance after that. Good, snappy response in hips. Knees were achy on box squats, no matter how I tried to adjust focus. Slowly improved as the set went on. I did put a lot of miles on my feet with walking in the snow and the event work haha. Then regular stance box touches. Starting to feel normal. Band rows after that. No issues, easy. Push-ups were alright. Still some pressure in my hand. Hip airplanes were pretty easy. Hips tight. Then the weights. Circus dumbbell work. Same as last time as far as the plan. Work up to five singles EMOM style both sides with pauses and holds. Left side is much stronger with these and plan was to have it be the same level of difficulty for both sides. I realized once I got to the big dumbbell that I was more comfortable having instant visual feedback on my right side for positioning. I had been facing away from the mirror due to space issues and now that it was freed up I felt it was best to use it. I didn’t want to just stay at the same weight, I wanted to try pushing it some more so 2lbs increase. Totally biffed the first rep. Had an oh crap moment but I knew I could come back from it and got it. First one for that side is always a little touchy. Though but I got them. Then upped the weight for my left. Close in difficulty but only really had issues with one rep where I didn’t let the bell settle enough. Still strong on that side. It will be interesting as these improve since I was doing 180lbs for reps with topping out at 152lbs on this variation. On to more dumbbell stuff with one arm rows. Plan here work up to top set without straps and then do more with straps. I figured what I wanted to do was to get some work in but not do as many reps up to the top set this time. Smaller jumps in weight but just sets of five reps. 10lbs more than last time for the top set. I’m always surprised with how secure my grip feels on these. Took a bit longer rest with the strapped in set as I took all the weights off and loaded a different combination of plates. I think that 165lbs is about the max I can fit keeping it just 10lbs plate diameter. Felt less weird with the straps this time and I felt much more power behind my pulls. Didn’t feel like I was just heaving it with some control. I felt I had control at all points. Felt good. Axle sticking point pressing followed. Squat rack in use which was fine as I would rather do these in the power rack and not have to worry about elevating entire structures. I was hoping to improve a lot from last time. Didn’t feel like it was going to start out that way as my right shoulder felt some pain. Another oh crap moment. But it went away quickly. I then thought I was going to get to the work weight (plan was 8rm) over three sets but I couldn’t math right so I ended up 20lbs under what I wanted for my third set. But it was still pretty easy. Didn’t want to get cocky with too much of a jump so did 30lbs. First rep was a little tough but it went up and I felt strong. I think I left some weight here, maybe another 10lbs or so. Good confidence builder. Finally dumbbell bench. Work up to a top rep set with 5lbs more than last time. With the mismatched dumbbells and missing dumbbells, I felt it was best to do all the sets with the plateloadable handles. They can be awkward. Started light and took 20lbs jumps. I was trying to focus on keeping the upper back pulled down to protect the shoulders. Neck got really tight on the right side. I miscounted my reps on the set with 65lbs. It was light and I guess I was thinking more on the retraction of the shoulders. 105lbs was a little slow but still ok. I knew that 125lbs was going to be tough. First rep definitely was and I had to do these controlled. Right side was lagging behind as per usual. Just hit a wall with that side on the eight rep (as I could easily lockout the left side). Really wanted to get at least eight. But this does appear to be the most weight I’ve attempted for dumbbell bench. Other times it had been with the 25lbs plates so ROM was shorter. So still an win here. Got home late to stretch and eat recovery burritos.