February 14, 2017 – Week 10, Day 1

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Dead Floor Presses
45x5
45x5
80x3
80x3
115x2
165x2
215x2
265x2
315x2

Wide Grip Pulldowns
100x15
140x6
160x6
180x6
200x6

Incline Dumbbell Bench Presses
30’sx10
55’sx8
70’sx8
85’sx8
100’sx8

Chest Supported Rows
130x8
150x8
170x8
190x8
210x8

Stretching

Comments: Still a little sick with a cold but it is what it is. Some SI joint aches but again, not as bad as it had been. Things are progressing. While the cycle is winding down, the workouts are still ramping up. I feel I’m going to be at a good starting point for the next cycle. In expectation of the increasing workload, I’ve added an extra meal to my day with a weight gain shake. When I was in competitive mode, I was eating three meals with three weight gain shakes. Plan is to add one a week until I’m back to six meals total again. Warmed up on the AMT. Heartrate was up to 157BPM. Both styles of box touches were good. More of a dynamic warm-up to help get the hamstrings to wake up and stop being so tight. Almost lost count as I was used to doing these for higher reps. Dead floor presses right off the bat. Goal was big jumps up to a 2rm. I already knew what weight I wanted to hit once I got this workout and it was three plates. This had to happen. Right side of my neck was acting up but no issues with lifting. Second to last set went up easy so I knew that only if I had some issue would I miss my goal. First rep, my left foot slid so my power off the pins wasn’t the best. I got set and the second rep was much better. I got it done but definitely tougher than expected. Next was wide grip pulldowns. I used a different pulldown tower this time. Reps lowered so I figured I could bump up the weight a bit. Last two sets, the movement wasn’t as crisp and controlled as I would like. Still getting full range of motion. Perhaps too much of an increase at this time so I think I will be at this weight range for a bit to get it to be like the lighter weights looked in previous weeks. Up next was incline dumbbell pressing. I had ordered new collars to use the plate loaded dumbbells since there is no longer a pair of 100lbs dumbbells and the 85lbs dumbbells are a mismatched set. I knew I’d need these eventually as there is only 10lbs jumps after 100lbs and only goes up to 120lbs. I was not expecting to need to use them so soon. I did have to stop at home after work to pick them up. They are definitely secure (for now) so that was a weight off my mind. First three sets were done with the regular dumbbells and then the last two were with the plate loaded dumbbells. A bit easier to shoulder since they are longer so I don’t have to bend over as much to get them tight to my body. Top set was definitely tough and near max effort. Right side was lagging behind on these. That is how it was when I was healthy so I’m not terribly concerned at this time. Final exercise for the night was chest supported rows. Same idea as last time but lower reps. I had the same idea as the pulldowns that I should be good for a bigger jump after getting used to it last time. I was guarded about it as pulldowns were a lot tougher than expected. Here I had the opposite in that the weight felt so easy. Like, to the point where I have no idea how the weight last time was even remotely challenging. I was to only do four sets but my top weight felt way too light so I did another one. Even that one still felt light but I’m saving it there for now. This ended up being a late night, even with trying to move through the exercises quicker. Home to stretch and eat. Really need to work on getting a good night’s sleep to help recovery from workouts and this cold.