December 31, 2016 – Week 3, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x21

Seated Dead Shoulder Presses (no back support)
45x20
75x15
100x20

Seated Dumbbell Hammer Curls
20’sx20
30’sx15
40’s10

Triceps Pushdowns (v-bar)
35x25
50x20
75x15

Stretching

Comments: Last workout for the year. Even though this year started out well (bought a house, qualified for Nationals) it is one I won’t miss. Onward and upward. Stiff in my hamstrings and hip on the left side. To be expected with the amount of lower back and hamstring (as well as abdominal) work last session. It appears that the elliptical I had used the last two sessions wasn’t much different from the other ones, just the elevation setting was broken. I will try to avoid it in the future. Heart rate up to 164bpm but my stride frequency was up about 10 from last week again. Calf raises were the easiest they have been so far. Almost on to warm-up level. Box touches were something else this session. Tightest my hamstrings have been since I started training again. Helped loosen up my lower back as well with the wide stance. Squat therapy also felt spot on this session. Barely feeling fatigue in my legs by the end. Regular stance box touches helped loosen up my back and hamstrings some more. I had to wait a bit to do box squats as both racks were in use. Bar again but more reps. Goal was 20 and I miscounted so I did one more as I wanted to make sure I hit 20. I feel like my rack position on my back felt better last session but it could just have been the knurling on the bar. Change up from the previous two weeks instead of event type work more upper body stuff. Higher reps appearing to be the name of the game. First exercise was seated rack presses. Two high rep sets to warm-up and then one set for max reps. Left shoulder felt off on the second warm-up set but seemed to shut up for the last set. At least until bar speed slowed down a lot as the goal was pump, no grind. I might have cut it short a rep but better to be cautious as I need to keep things just right for now. Hammer curls after that. I think I went too heavy for these as my form broke down near the end. Hard to gauge with how quickly my biceps tend to fatigue. Triceps were the opposite. I started out too light and I probably should have done a little more for the last set. I was worried that I would be doing more body language with how sore my upper abdominals are but I was able to keep everything strict. Stretching out my hamstrings and hips felt great after this workout.