February 11, 2017 – Week 9, Day 3

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Seated Overhead Smith Machine Presses
14x5 (empty)
58x3
80x3
102x3
124x3
146x3
168x3

Seated Dumbbell Hammer Curls
25’sx10
45’sx8
70’sx6

Triceps Pushdowns (v-bar)
45x25
75x20
105x22

Barbell Overhead Presses
45x10
85x32

Stretching

Comments: Needed the sleep today. About 97% certain I have a cold. It has been awhile since I’ve been sick. Not a lot of exercises for this session so should be able to get some more rest today as well and get some quality sleep tonight. SI joint stuff felt stiff when I woke up but not so bad once I was up and moving. Used the AMT again for warm-up. Heart rate up to 160bpm. Hamstrings were a little tight on the box touches. Wide stance no issues but I felt some twinge in my left oblique on the regular stance. Not sure what that was all about. Kind of a new exercise for me with the Smith Machine overhead pressing. In the past, I would write this one off. But if they are good enough for Savickas… I started with just the empty bar (machine is counterbalanced so it is only 14lbs) to make sure it felt fine and to make sure I had the bench in the right spot. Left shoulder pipes up when it is like and then quiets down as I do more work. Any addition in weight was a huge change. I went up by 10kgs per set. I can honestly say these were the hardest shoulder presses I’ve done. I felt like I may be out of my mind going for another jump in weight after how tough the last set was. Each rep on the last set felt like a max single haha. I can see why Savickas likes this exercise. After that, on to the usual biceps and triceps exercises. Hammer curls followed the same rep scheme as alternating curls from last week. I knew I was good for more weight that I had done last week so I went for a weight I knew had to happen. Had a little hiccup on the fifth rep but got the goal of six. Warm-ups were perfect this time. Triceps after that with pushdowns with the v-bar attachment. I’ve been finding I can get quite a few more reps over the previous week’s weight with this attachment versus the straight bar. But I didn’t want to get a big head about it so I try to keep calm and humble. Got over twenty reps so still going strong. Similar to last week, last thing for the day was standing strict pressing. This time with a barbell instead of dumbbells. Muscle clean to the shoulders and press away to get a good shoulder pump. Not used to the clean to the shoulders as I forgot to breath and got a little light headed after first nine or so reps. Cold doesn’t help that haha. Stopped when I felt a noticeable slowdown in bar speed as there was to be no grinding here. Home to stretch. ¾ of the way through this cycle and things are still going good. Other than this cold. Hopefully soup, meatloaf and sleep will cure what ails me.