February 28, 2017 – Week 12, Day 1

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Dead Floor Presses
45x10
95x5
135x3
185x1
225x1
265x1
305x1
345x1

Wide Grip Pulldowns
105x15
145x8
165x5
185x5
205x5
225x5

Incline Dumbbell Bench Presses
30’sx15
65’sx6
80’sx6
95’sx6
110’sx6

Chest Supported Rows
180x6
200x6
220x6
240x6
260x6

Stretching

Comments: This week has been very stressful with work. I feel the tension in the SI joint is from being tense rather than any activity I’ve been doing. Could also be the weather fluctuating. This week will have it almost 80F and then two days later possible snow. I’m glad I’m able to train with some intensity so I have a healthy outlet for it. This was to be the week where I was back up to six total meals but I felt it was best to give at least another week to get used to five meals. With how Monday and Tuesday have been, I feel it was a good decision. This is the last week of this cycle. Warmed up on the AMT. Heartrate jumped from 172bpm to 162bpm and I think it was just a bad reading on the one machine. Both styles of box touches were good. Felt get my SI joint and hamstrings calm down a lot to the point of not acting up so it kind of influences my thinking that the stress at work just flair things up a bit. Big item of the day was max single on dead floor presses. I’ve gotten a lot better at getting tight under the bar and getting everything right. I was going to do more sets to warm-up but I felt pretty good so went up in big jumps. I was thinking between 335lbs and 345lbs for the top single going into this workout. Just had to see how my penultimate single went. Felt good so I went with the top number. Little slow to lockout but no doubt. Probably had another 10lbs there. Next was wide grip pulldowns. Used the modified form like I did with the neutral grip last week and the lean back. Feels so much better and more natural to me. Weights felt too light that my first set of what was to be my working weight ended being more than the planned five reps as I forgot I was doing less reps. I had only planned to go up a little bit in weight to try and get things better compared to last time but that didn’t feel like a top set so went up 20lbs more. Little more momentum than the previous sets but still felt like solid effort and work. Incline dumbbell pressing followed. I got a replacement part for the collars but I had planned this session to be weights that didn’t require the dumbbell handles (in case the part had not arrived in time). Really trying to keep the right side from being all funky this time as the weights got heavier. I felt stronger this time then I did two weeks ago and felt like I could match the reps I got with these weights. Form much improved on the top set but still a noticeable hiccup. Last item of the day was the chest supported rows. These increased quite a bit from the first session to the second session so I thought I was ready this time. But I was wrong. Felt even easier this time and I again had to do an extra set to really feel like I hit a near top set. Very happy with how this session went. Almost like a preinjury workout session to be honest. Home for stretching and burritos. I needed the burritos with the way the past two days have been.