Wednesday, September 20, 2017

September 19, 2017 – Week 6, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Bench Presses
45x10
95x7
135x5
185x5
225x5
275x1
290x5
315x5
Narrow Grip
280x5

Chest Supported Rows (1 second holds)
100x8
150x8
190x8
240x8
280x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: SI joint had been aching the past few days. Just everything was aching the last two days. Bruise on my left hand, knees aching and still tight lump in the left forearm. No amount of sleep seemed to be helping to ease the aches. But didn’t want to take ibuprofen. Doing the McKenzie press-ups seems to be helping though. But stuff felt good today. Warmed up on the AMT. Topped out at 152bpm. Calf raise work after that. Felt alright, no real issues. Box touches were alright. Knees ached a bit on the squat therapy at the start but better than I was expecting with how achy things have been since last event day. Hip airplanes were good. They felt good on the hips. Band rows and biceps stretch after that. Stretch still feeling good and band rows felt easy compared to how they felt on Saturday. A set of push-ups to finish off the light stuff. More effort than I would like but still good. Started things off with bench press. Bench that was adjustable downstairs was in use so I went upstairs. Initially, the goal for this workout had been to work to a 5rm. That got changed since I didn’t go as planned last bench session. Bringing bench grip back to what I feel comfortable with and set reps and weights up to what I felt would be a strong and powerful set of five. Normal bench grip is pretty much what I was doing for narrow grip. Things felt smooth today. The single with 275lbs felt like a speed rep. The expected weight for my set of five was 290lbs. It went easier than expected. Spotter said it looked easy. I wasn’t expecting it to be that easy. Now the question was if that was where I stopped things. I felt compelled to do three plates again for redemption. I didn’t want to do something that would cause me to overdo it. But I went for it. So much easier this time. Little slow down at the end but definitely good for more reps. Really pleased with that. Just would have been nice if I had figured this out last time. Then to finish up a set of narrow grip bench. So this was even closer grip. Just a little more than last time and it went pretty well. On to static hold chest supported rows. 8rm for this time. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time here too. Much the same as last session in that it gets tough after the first three sets. I knew I was going to get the top weight I had in mind after the second to last set. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Cleans to the right side felt off. I might have been rushing things since I didn’t have to pause right at the shoulders. No ugly stuff during the actual EMOM dumbbell heavy stuff like last week. Definitely tougher on the right side. The reps went up easy and smooth with my left side. I wore a hard belt this time as I didn’t want to over stress the SI joint. Finished up with band triceps. Felt pretty good. Home to stretch and eat.

Saturday, September 16, 2017

September 16, 2017 – Week 5, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

I-Beam Frame Deadlifts
Trap Bar (12”)
80x10
Trap Bar (13”)
170x5
Frame
260x3
350x3
440x3
530x3
Added Straps
620x3
710x0

Stone of Steel Over Bar (57”)
138x1
176x1
201x1
225x1
260x1
310x7

Vehicle Push
2,693lbs + 1 person + 227lbs in trunkx260’7” in 70 seconds

Stretching

Comments: This week has been rough with the SI joint stuff flaring up. Massage, icing, ibuprofen, Icy Hot and sleep have been put to use. Started doing the McKenzie press-ups with some greater frequency. Nothing yesterday to see if I’m actually feeling better as opposed to just masking the pain. Not able to sleep in today as the gym was going to close early so I woke up at my usual time like I would for work. Strongman section was a ghost town when I got there. Warmed up on the rower. Actually didn’t feel bad on the SI joint stuff. Felt good and my legs didn’t feel heavy like last week. Calf work was the best it has been this week but it has been tough all this week so not really saying much. Box touches were pretty good. Right knee was bothering me on the squat therapy. Not sure what that was about. I figured it would go away as I did more. Hip airplanes felt great. Band rows and stretching followed. My back felt like it was fatiguing more than usual on rows. Stretching was pretty good. Set of push-ups to finish things up. These are starting to get to the level of effort I want them at. First item of the day was frame deadlift. Plan being a top set of three but not a max. Warmed up with an elevated trap bar for higher reps before starting with the empty frame. Still doing big jumps with these. Frame was a rod connector and the I-beam farmer’s walk handles. Pretty much the closest I can get to contest specs without buying the setup. But still not perfect. Bottom of the I-beam goes the full length of the implement so not able to get my feet to push out as much as something with “feet” on the ends. Really humid in the gym today. Keeping an eye on the SI joint as I did this stuff. I got the weight I wanted without straps and then setup with straps for a heavier set. Get the form down. The full weight in hand is quicker compared to my setup in the garage with the plates. I felt even here I had another two reps there. I’m not sure what I was thinking with throwing another pair of plates on it. I guess my thinking was that I would either get my form to work with even more weight better or that if I outright missed it, it wouldn’t kill me. Barely came off the ground. I think that when I felt that much of a struggle, that I shut it down (I gave it two attempts to make sure it was good and stuck) as perhaps I could grind out an ugly single, it would set me back in my training. I so want to get my deadlifting strength up to par with my peers (same with log). I got to keep things in perspective that this is technically the most I’ve lifted off the ground for reps since my injury. But still a stark reminder of how far I still have to go. Then on to stone of steel. I missed event and kind of dread it. I wasn’t looking forward to how things would go with the sweaty forearms. Goal for the session was similar to last time I did this exercise. Work up to a comfortable single without any grip aids with more than last time to start. However, the top set was little different in that it was a set weight for a rep range. Goal this week to be 300lbs for 5-10 reps. Pretty much the bread and butter from last training cycle. Lower back was feeling a little tight from frame deadlifts. I forgot to bring my scale in my rush this morning (also forgot a weight gain shake for afterwards). So I already knew some weight combinations for the appropriate jumps but not what I had to do the last single or get the working weight set. Rather error on the heavy side. My first shirt was already soaked thru with sweat so I changed into another shirt to start with a blank slate. Definitely noticed on my last single that the stone of steel wanted to slip down on my shirt. I think that wearing the rehband belt is going to be the best thing to keep the fabric taut so that minimizes slippage. I noticed the spot in my forearm that feels hard noticed the pressure with squeezing the stone of steel. No pain, just noticing it. After every set, I had to wipe down my arms, face, neck and legs with a towel to keep dry. Nervous on the top set but not as much. I had biffed 300lbs in training leading up to the contest but crushed it at the show. The mystery weight would technically be the most I’ve ever lifted on the stone of steel if it was over 300lbs. Usually I am aiming for that ten reps but today, five would be enough. Gloves didn’t slip like it felt like they did in the past on heavier weights. Managed five in a good clip and then had to take long breathers for the next two reps. I could do more but I had so much trouble with that last one on the pick with the thing spinning that I shut it down after that rep as I didn’t want to invoke the iron snake’s wraith. I really wanted to know how much it was so I scoured the gym for a scale. The one wasn’t working right over 300lbs and another was out of juice. I found one that was working and got the loaded stone of steel on there. 310lbs so a bit more than planned but it is all good. The gym was closing an hour earlier than I expected so I had to finish up the last thing at home. Similar to last week with a long timed set of moving stuff. Last week was a drag, this time it was a push. Much easier to just put stuff in a car and push it since my dad was around. My car’s tank was a little on the low side so I but more weights in the trunk than I usually do. Felt good on this until I hit the minute mark. It was like the wind went out of my sails and the last ten seconds was just agonizing. Breathing heavy and sweating profusely as I put the weights away and went inside to stretch.

Friday, September 15, 2017

September 13, 2017 – Week 5, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16” Front Box Squats
45x10
95x5
135x3
185x1
225x3
225x3
225x3
225x3
225x3

Crunches
BWx30

Leg Raises
BWx30

One Arm Barbell Holds
(R)185x40.53 PR+2.8 seconds
(L)185x33.42
(R)185x36.55
(L)185x36.23

Stretching

Comments: Had to adjust when I did this workout this week due to a rescheduled dentist appointment. This was the only week where adjusting workouts was probably going to work since the intensity of Day 2 has been lowered with the increased focus on event work. Doing my best to combat symptoms of the SI joint issues flaring up. Massage, ice, ibuprofen and Icy Hot. It is annoying. Warmed up on the AMT. Heart rate got up to 149bpm so back down from the higher result from the day before. Calf raise work after that. Tougher than I would have liked. One legged stuff was noticeable tougher. Box touches with both styles felt good. Just feeling the SI joint stuff but not getting any worse. On to squat therapy. Pretty good on the knees. Like the day before, just noticing the SI stuff. Hip airplanes were pretty good too on both sides. Was hoping these would alleviate some of the symptoms. Band rows and biceps stretch combo after that. This felt good. For weights today, starting things off the front box squats. Still lighter fare with speed being the name of the game. 20lbs more and two more sets on to last time for five triples (I did EOMOM for the rest). SI stuff felt somewhat better doing these. As what seems to be the case, felt better as far as form and speed as I went. No frame deadlifts today so light abs that felt good before going home to train in the garage. I could have done the grip stuff at the Y but I wanted to get home to start prepping dinner so I didn’t have a late night (that still ended up happening). Used the same weight as last time for the barbell holds with the plan being two sets a side. My right side improved to just over 40 seconds on that first set so I felt things would go well. My left side had other plans. About 12 seconds short of my best on that side the first set. Not sure what that was about. Perhaps the bruising in the forearm from back to back husafell stone training sessions had something to do with it. It is usually my stronger grip side so surprised my time went down on that first set and it was behind my right side on all sets. But at least I did better on the second set with the left side. Finished up with a light massage and stretching. Two days of rest before event work will hopefully let the niggling issues calm down.

Wednesday, September 13, 2017

September 12, 2017 – Week 5, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12” Log Clean Strict Press + Jerks
90x1+1
90x1+1
90x1+1
134x1+1
156x1+1
178x1+1
200x1+1
220x1+1
240x1
Clean and Jerks
240x1
260x1
280x1
305x1

Chest Supported Rows
150x8
200x8
250x8
300x8
350x8

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx18 PR+1 rep
SBx12

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Body is feeling beat. SI joint area is acting up a lot. Enough that it is annoying and sometimes painful. But not enough to prevent me from doing any activities so far. Aches in the left hip at times but the most present is tender spot. Either the nerve is irritated from inflammation or the muscles are not recovered from the heavy work of back to back event sessions. I figured this was a possibility with the difficulty of last week’s sessions. I also had to modify this week due to a rescheduled appointment. I was going to do this workout a day early but I was feeling beat up so I took my normal rest and will just do two in a row instead. Warmed up on the AMT. Heart rate got up to 160bpm. It went up pretty quick right after the second minute and stayed steady before going up again on the last minute. Calf raise work after that. These were ok. Form felt off a little. Not sure how to explain it, like I was too far forward. Box touches felt good both styles. I was expecting pain or ache with the SI joint acting up but not issues. Squat therapy didn’t bother my knees this time but definitely notice the SI joint. Didn’t make things worse, just noticed it. Hip air planes were ok. I felt good on them and had hoped they would provide some relief but no dice. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Easiest these have felt so far. On to log work. Bit of a change from the EMOM stuff. Log clean into strict press and then followed by a jerk to start. I did three warm-ups with the log to get the form down before moving on. I decided to use the bumper plates to get used to what will probably be used at Nats. Went up in kilos until the 25kgs plates and then back to pounds. Strict pressing didn’t feel so bad. Just can be tricky going from rigid for the strict press to dynamic for the jerk. Plan being to work up to 90-95% of what I felt I could get on the strict press before changing things up. 240lbs went up easier than expected but it was within the limits so that was where I stopped. Five minute rest before going for the jerk with this one. Cleans felt off today. Slow to get that last roll to the chest. I feel like previous sessions I was able to get the weight up almost violently. Banging my chin on the jerk with 240lbs wasn’t a good sign haha. The next single felt better. The next not so much. I felt like my timing was off or something as I got under the log and it felt stuck after the leg drive and I had to press it out. Plan had been to go up to a conservative max on these today. Probably should have called it there but I wanted at least 300lbs. So I went a little more than that. This was ugly. I’m really not sure how I got this one. My lower body and upper body were not working together. Like two different plans. Felt some vertebrae moving on this one. While it is the most weight on log since my injury, it still not a conservative max and it was the ugliest log jerk I’ve ever done (that was successful). Thankfully my stupidity didn’t exacerbate my issues. Quickly moved on to chest supported rows to take my mind off of it. Plan being over five sets of eight to work up to an 8rm. Went up in 50lbs to a top weight. Lighter weights felt good and easy. Didn’t feel like I had any weights until the second to last set. Definitely had to put in the work to get the reps on that last set though. So this went well thankfully. Band push-ups after that. Warm-ups went well. Again, two top sets with goal on the first set to try and beat last sessions reps. Conscious of trying to keep a neutral head position so nothing got strained in my neck like last time. I feel I did better in that regard. Got an extra rep this time. I think what really surprised me was the second set though. Last time, I got a measly five reps. More than doubled that this time. I guess I’m recovering from these better. Ended the day with band pressdowns. I gripped the band higher right from the start, making these the toughest they’ve been so far. Arms felt inflated for a good 30 minutes afterwards. Home to stretch, eat recovery burritos and sleep. Hopefully my issues in my SI area heal back up soon.

Sunday, September 10, 2017

September 9, 2017 – Week 4, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Yoke/I-Beam Farmer’s Walk Medleys
y-300x100’ in 11.16 seconds
400x30’/125x30’ in 11.13 seconds
500x30’/200x30’ in 12.51 seconds
600x30’/250x30’ in 13.62 seconds
700x60’/300x60’ in 26.27 seconds

Sandbag Rows
100x10
175x8
255x6 PR+5lbs & 1 rep

H-Stone Carry (off platform, turns at 60’)
300x327’9” PR+23’7”
350x267’6” PR+23’2”
400x214’ PR+19’

Sled Drags
355x204’3” in 70 seconds

Stretching

Comments: My butt was dragging this week. Even with it only being a four day work week it was exhausting and I was tired. I really had no idea what to expect this final session for the week since I was essentially doing a remake of last week to get training to line up for the rest of this cycle to hopefully maximize recovery and consolidate stressors. Had quite a few aches and pains from this week. Like everywhere. Leery about stuff in the SI joint area on the injured side. But the weather was nice out so that meant I didn’t have to worry about rain. A guy I’ve only known from social media, Brandon Sanders, showed up at the gym. His enthusiasm is contagious so I hope he starts training out here regularly. Warmed up on the rower. Felt a little tougher than usual but that was fine. I think it was more so with my legs being sore. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. Wasn’t expecting that with the aches. Hip airplanes were pretty good as well. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. Easiest they have felt so far but still not at the level of effort I think they should be at yet. First item of the day was yoke and farmer’s walk medleys. This was going to be real interesting since I just did heavy yoke work last week. First set was with just the yoke and it was for a long run. Not bad. Then on to using the farmer’s handles in the mix. Medley for Nats is going to be 60’ each way but no need to beat myself up with doing the full distance in my warming up sets to the big set. So half the distance to get good at accelerating and working on the transition between the implements. The transition is tricky trying to get out from under the yoke to the farmer’s handles. The best method for the yoke dismount for me is to “shove it” forward and duck under the yoke as it slides forward so that I can just turn to the side to get to the farmer’s handles rather than have to walk around when the yoke stops. I felt good with yoke warming up and the farmer’s didn’t feel like anything until the second to last set and that was only the pick as the weight felt like nothing in my hands. The last set was not fun. Full course length with a little over 80% contest weight on the yoke and 90% of the farmer’s weight. For whatever reason, the yoke pick didn’t feel right, like the weight was too far out in front of me. I took me three attempts to get it to feel good enough to actually break it off the ground and go. Perhaps this weight is too heavy for me to go right from the start into a run. I know I noticed this last cycle when I was using 550lbs for short runs as part of the EOMOM workouts. I may have to stand up fully and then go with this kind of weight. I felt slow on that run down with the yoke. Like one leg was behind the other playing catch-up. But I finished with no drops and on to the farmer’s handles. This is the most I’ve used on the I-beam ones. I felt good at the start but as I went, I was getting fatiguing the handles were bumping into my thighs. I ended up slowing down to keep from knocking the weight out of my hands. Finished with no drops. This was tough but I feel the contest weights will be doable in a few weeks as long as I continue to recover from session to session. Sandbag rows after that. I took my time with these as my lower body was smoked from the medley work. Wasn’t sure what to expect since I just did these last week. I dropped the weights I was going to use for the working up sets as I didn’t want to be taking away from the top set which was to be an attempt to beat my best from last time. Light set was light and medium set was a little harder than I would have liked. So color me surprised when the heavy set reps felt smooth and better than last week. I honestly had to check to make sure I was using the right sandbag after that set. So halfway through this tough workout. Then there has halt to all activities as someone going for a PR single on front squats had their leg go. Such a loud popping sound. I and another person helped him get to his car and his lady friend drove him to the hospital. So that happened. But I had to do more stuff. Husafel stone again. I was legitimately dreading this. I hate failing and not beating previous bests and I had not yet healed from all the bruising from last week’s session. Outside with it this time since it was nice. First run I was surprised how well I was moving with it and how light it felt (once I got it secured). And I ended up beating my distance from last week by a good margin. Not as much of an increase from session one to session two but still a bit jump. Big bruise already forming on my arm. Second run was much the same. Almost the same increasing in distance from last time with this weight. Blood is seeping from my arm after that set. Got one more set. This didn’t feel as nightmarishly heavy in my lap as it did last time. Again another improvement. Last week’s distance on the top set would have placed my 12th at Nats last year whereas this week’s would be 6th. So this will be a good event for me if this keeps up. But now I got some more bruises. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 70 seconds. While the weight didn’t matter, I needed to have enough weight where I didn’t go too far into the neighboring parking lot. I got the weight just right I think. I was going a little slow at the start but tried moving faster. Near the end, my glutes and legs were not willing to work with me but I kept moving the entire time. That was a gut buster. Put away stuff and drove home to stretch and then go out for good food. Sleep came to me quick after getting home and taking some ibuprofen.

Friday, September 8, 2017

September 7, 2017 – Week 4, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16” Box Squats
45x10
95x5
145x5
195x5
245x5
295x5
345x5
385x5
425x5

Weighted Plank
BW+100x30 seconds
BW+153x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Feeling beat. Yawning all day. I may not have gotten enough sleep after the last workout but I felt like I did the night before this one. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it as I have been. Had some massage done the day before to try and help with recovery in my legs and upper body with the workouts coming up and the possible schedule change for next week. Warmed up on the AMT. Heart rate 149bpm so same as previous workout this week. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. On to squat therapy. Knees were achy. Hip airplanes were good. Balance was a little wonky sometimes but again stayed stable. Band rows and biceps stretch combo after that. Rows felt a little tougher than usual. Shoulders felt really tight on the stretch. Then the lifting. Not much for today as this workout’s workload is reducing with the increased effort for Day 3. So leading things off with box squats. Plan being a top set of five but not a max. All my joints ached and the bar felt heavy. Left glute was sore and right side of lower back was tight. This was going to be a tough one. Warming up I didn’t feel like my unrack was how I like it. I did change the jumps and the plate arrangements but that shouldn’t have made that much of a difference. With how it was going, I wasn’t sure that I would even match last session’s effort for a top set and that had been with reps in the tank. Things felt better when I got to putting on my hard belt. Top set was 20lbs more than last time and I knew I would have to treat each rep like a single (squat take a big breath and then squat again). Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. I was beat so thankfully that was it for barbell work today. On to abdominal work. Weighted planks like last time. Two sets of 20-30 seconds. I did the first set with 100lbs plate and while that was tough, I was feeling adventurous. So I had kettlebell added on top for the second set. Didn’t feel as tough for some reason. May try doing this next time again. Then to end things was side planks with bodyweight. Goal being 30-60 seconds again. Just did both sides with no rest right into the next one. Injured side still harder to do. Home to stretch and eat. Got to get some good sleep in to keep being able to perform well.

Wednesday, September 6, 2017

September 5, 2017 – Week 4, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Bench Presses
45x10
95x5
135x5
185x5
225x5
275x5
315x4
Narrow Grip
275x5

Chest Supported Rows (1 second holds)
80x10
130x10
170x10
220x10
260x10

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Tried to catch up and get some quality sleep. Definitely needed a day off. So many bruises from h-stone training Saturday. Event work the end of this week is going to be something else but I need to keep focus on the workouts as they come as each are important and shouldn’t be overlooked. Warmed up on the AMT. Topped out at 149bpm so better range as far as how I felt. Calf raise work after that. Uninjured side was tight and had a tougher time. Again, I think from h-stone but it wasn’t as bad/noticeable this time around. Box touches were alright. Knees ached a bit on the squat therapy at the start. I changed my shoes to see if that did anything (as I was noticing the first day seems to be the roughest with the last day being a breeze). No change, just something my body does I guess. Hip airplanes were good. Little balance issue on the good side but no lost balance. Band rows and biceps stretch after that. Stretch still feeling good, right shoulder feels tighter. A set of push-ups to finish off the light stuff. More effort than I would like still but it is getting there. Started things off with bench press. Goal being to work up in sets of five to a near top set of five. I took the same weights up until I got to two plates a side. I was doing quarter, plate, quarter jumps and I had decide on what to do from here. My original plan was do the same weight as last time and then add 40lbs for the top set but with how I was feeling, I thought that might be too light so I kept on going with the jumps I was doing to have the top set be three plates. While the set before was a little tougher than I expected, I didn’t feel like the next jump was out my grasp. I got amped up and went for it. First rep I misgrooved and it was a struggle to get that one back on track. I got three more reps before I stalled on the fifth and had to have the spotter take it. My butt came up on that last one as I really didn’t want to fail. Sucks to miss a rep but still coming back to regular benching after a long break from it. Strength is there and I didn’t have my back and butt cramp up with just the empty bar this time. Plan had been to do 10% drop for close grip but since I failed to get five, I dropped it back to the weight I got five at for the set. Felt alright. Chest and triceps feeling that benching. But that missed rep is still going to bug me but onward. Moving on. Next exercise being static hold chest supported rows. This time aiming for a somewhat true 10rm on this exercise. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time. First two sets pretty easy and then getting to the working stuff from there. I was worried I lost count on that last set but I got my ten. Felt good after the benching. Powerful pulls and controlled lowering each rep. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Warm-ups felt good until I got to the big bell for my right hand. Definitely needed the wrist wrap for that side to support the thumb. Things didn’t start out well as I missed the first rep at lockout and had to re-rack it and go again. Made rest a little short for the second set haha. No issues after that other than sweaty hands and shoulders. No hard belt on this again. Hoping to keep pushing that. Finished up with band triceps. First set was easier than the second. I consciously grabbed the band higher on the second set as the first set had been too easy. Wanted to increase the tension since this is my biggest band and multiple bands gets tricky. Home to stretch and eat recovery burritos.