5 Minutes Percor AMT
Sumo Box Touches (12” Box)
Regular Box Touches (12” Box)
Seated Overhead Smith Machine Presses
Seated Dumbbell Hammer Curls
Triceps Pushdowns (v-bar)
Barbell Overhead Presses
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.
Shoulder Specialization - John McCallum
19 hours ago