February 21, 2017 – Week 11, Day 1

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Incline Bench Presses
45x5
45x5
85x3
85x3
125x1
125x1
155x3
185x3
215x3
245x3
2 Second Pauses
205x5

Parallel Grip Pulldowns
100x15
140x8
160x8
180x8
200x8

Dumbbell Bench Presses
25’sx15
45’sx10
75’sx8
90’sx8
105’sx8
120’sx8

One Arm Dumbbell Rows (supported, tripod)
90x5/5
100x5/5
110x5/5
120x5/5
130x5/5

Stretching

Comments: Some SI stuff lingering the past few days. Nothing serious. Just more persistent than I would like. Warmed up on the AMT. Heart rate got up to 168BPM. Perhaps I was a little stressed about stuff the last few days. I’m over the cold at least. Added in another weight gain shake for this week so up to two a day now. Both styles of box touches were good. Felt more tightness in my hamstrings on the regular style versus the wide style. Incline pressing up next. Plan was going up in jumps to a top set of three over five sets. I ended up doing four because I didn’t check the sheet. Form felt the best it has on these so far. Top set was tough but no uneven lockout. Last rep was grinder. Dropped the weight a bit and did a set of five with two second pauses on the chest. A bit easier than I expected, probably could have done heavier. Pulldown variation after that. Parallel grip attachment this time. Used the other cable towers to make sure I could get the full ROM on the lift. Modified things by leaning back to keep my chest up and pull like the reverse of my incline pressing. Felt good, top set was a bit tougher and I felt form break slightly. Dumbbell benching was up next. I did a really light set to see if flair my elbows out was doable but it was not fun on my left shoulder so went back to tried and true tucked style. Weight moved better than last time. Had one issue with the second to last set as when I placed the dumbbell down, the locking mechanism on the one pair of clamps broke. It looks like it will still hold weight on the dumbbell but I’m not sure if it is secure enough to put over my head or face. Have to see what the equipment manufacturer says about it. Final item of the day was the one arm dumbbell rows. Continuing to increase weight and drop reps. Extra cautious with how the lower back and SI joint were feeling on these. No real issues with the weights here. Grip still going strong. Last set was with the plateloadable dumbbell handle and the grip was easier compared to the thick and fixed handles. Home to stretch and eat and relax.