February 7, 2017 – Week 9, Day 1

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Incline Bench Presses
45x10
75x5
75x5
105x3
105x3
135x5
165x5
195x5
225x5
202.5x5

Parallel Grip Pulldowns
80x15
120x10
140x10
160x10
180x10

Dumbbell Bench Presses
20’sx8
40’sx5
60’sx3
80’sx10
90’sx10
100’sx10
110’sx10

One Arm Dumbbell Rows (supported, tripod)
80x6/6
90x6/6
100x6/6
110x6/6
120x6/6

Stretching

Comments: Last week went well and I hope this week is much the same. Less noticeable issues with the SI joint stuff so that is always a positive. Warmed up on the AMT. Heart rate got up to 160BPM. Both styles of box touches were good. Felt more tightness in my hamstrings on the regular style versus the wide style. Incline pressing followed suit. I do a bit more warm-ups on these because my left shoulder tends to get fussy these days and I don’t want to jump right into it like I can on the floor pressing. Plan same as last time I did incline; work up to a top set of five and then down 90% for another set of five. 135lbs felt really easy so I knew that would be getting more on the top set than last week. 195lbs felt quite a bit tougher so some of the enthusiasm left me. I was thinking that I had another big jump like I did with the floor presses last week but cannot get greedy or sloppy. Got a little bit out of the groove on the last rep with 225lbs and I had an uneven lockout but still got it. Down set felt good after that heavier set. Pulldown variation after that. Parallel grip attachment this time. Because of how long my arms are and how the attachment is made, I couldn’t get a full ROM to get that stretch at the top. I did my best with the circumstances. I knew this would be a stronger variation for me so I knew I could add some more weight to this one compared to the other two I’ve done this cycle. Last set was definitely tough but I felt I had good control and was pulling with the back muscles. Dumbbell benching was up next. I did more sets to get warm not because my shoulders and chest weren’t ready but because I wanted to make sure my back would be ok with the cleaning of the dumbbells and being on my back without the floor to brace me. This was not an issue thankfully. What was the issue was dumbbells. I’ve mentioned before that after 65lbs, the dumbbells get weird. Some have thick handles and some are mismatched pairs. They also only go up to 120lbs. I had thought I had that issue covered with the plateloadable dumbbell handles but it appears during my absence from the gym that the okie collars have either been stolen or broken so there is just a single one there now. I will need to invest in some secure collars if I need to go above 120lbs. So things were still going well until I got to 100lbs. There is now only one 100lbs dumbbell. Someone must have broken the other one. I tried to work around this by having someone add 5lbs of plate magnets to a 95lbs dumbbell but one of the magnets fell off midset. I guess I will need to get those collars sooner rather than later to handle some upcoming lifts with dumbbells for upper body work. But pressing felt good and strong besides that haha. Final item of the day was the one arm dumbbell rows. Continuing to increase weight and drop reps. I accidentally started out heavier than I had planned to but the weight felt so light that I just went with it. Sometimes the weight wants to move me but I’m doing my best to stay rigided in the midsection to prevent rotation. Still going strong. If I go heavier, I will have to use the plateloadable handles. The collars at the gym will work fine for this exercise but things going over head and above the face not so much haha. Home to stretch and eat and sleep.