February 25, 2017 – Week 11, Day 3

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Seated Overhead Smith Machine Presses
14x10 (empty)
34x5
54x2
74x2
94x2
114x2
134x2
154x2
174x2
194x2

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

Triceps Pushdowns (v-bar)
45x25
80x20
115x20

Barbell Overhead Presses
45x10
95x29

Stretching

Comments: Sleeping in felt really good. Felt very rested going in to this session. Used the AMT again for warm-up. Heart rate up to 156bpm only. Compared to the 168bpm earlier this week, it shows how much I needed the rest and that I’m over this cold. Not much issues with the SI stuff today. Hamstrings were sore doing the box touches. Not sure what that was about. No rush this time so made sure the box heights were correct. Not a lot of exercises to go through this day but still working hard. Main one for today was the smith machine overhead pressing. I knew what to expect this time and I wanted to make sure I had the movement just like the last set from the first time I did these on every set and every rep. I had a goal of doing the equivalent of two plates a side but I figured that might be too much with how tough this exercise was last time. Had a little bit of a situation over the bench I was using with another gym patron that got my blood boiling. Might have gotten me to dip into that fight-or-flight response as the weights felt a lot better this time. Every rep was just how I wanted it this time. I went up in 20lbs jumps and hit the goal I had so that felt great. On to the arm work. Hammer curls same as last time but the weight I hit for six was to be for max reps. Warm-ups were perfect again. Aim here was to ensure I was controlling the negative this time. Managed to get another two reps over last time. The bench wasn’t as secure as I thought it was so I will have make sure I use a different one next time. Triceps after that with pushdowns with the v-bar attachment. This usually something I can do the same weight but more reps with compared to the straight bar attachment. I wanted to try and keep the body English out of these as much as I could this time. I think I did that alright. Feet didn’t slip this time and only the last two felt like I was heaving the weights. Then overhead presses for lots of reps. Muscle clean first rep and press away. Better prepared for the clean so no lightheadedness this time. Triceps were pretty beat from all the reps on the pushdowns but still got a decent amount of reps on the last set. Upper body (arms, shoulders and tarps) looked pretty big this session. Could just be all the reps but I noticed it even on the smith machine presses. Home to stretch. One more week left of this cycle to go.