March 15, 2017 – Week 2, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

12” Log Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx5
40’sx5
Log
100x3
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1


Chest Supported Rows
100x10
170x5
200x5
230x5
260x5
290x5

Dead Floor Presses
45x10
85x2
120x5
172.5x5
225x5
275x5

Stretching

Comments: Week 2 of this training didn’t want to cooperate. Hit with a snowstorm yesterday for about 18” of snow. A day and a half off work pretty much. I didn’t feel like I did a lot on the last day of Week 1 but going for a walk on Monday and shoveling snow on Tuesday told me otherwise. Legs really sore and forearms feel like they did after my second strongman contest. Amazing how much the body can detrain while still having the memory haha. Probably for the best I had a day off from the gym with the snow. Still a mess out there but hopefully by this weekend enough will have melted. I had a med check today and got to compare from January 2017 and October 2016. I was over 285lbs in October and my blood pressure was elevated. That was right before I started PT and I wasn’t able to do much of anything. January I was 261lbs but blood pressure wasn’t checked. That was about a month into training again. Today blood pressure was good and bodyweight was 270lbs. I look bigger than I did in October. Warm up on the AMT. Felt good and easy. Heart rate came up as 160bpm but dropped down to 152bpm sharply after that. I’ll just keep documenting even if it fluctuates. Calf work was pretty good. Not feeling of tightness or super fatigue or lactic acid build up. Last three reps actually felt easier than usual. Hamstrings and hips were tight (already knew that from just sitting after all the shoveling haha) and both styles of box touches felt good to loosen things up. Little bit of a change up not having a heavy bench type press to start this session. First up was viper style log pressing. Warm-up involved dumbbells. Cheat hammer curl into neutral grip overhead press. Trying to mimic the drive from the hips for log. I was slightly concerned when I felt something in my spine with just the 10lbs dumbbells but I realized it wasn’t the disc issue and was just soreness from shoveling the day before. After that, things went well. Been a long time since I used the log. I know other people use it but it had dust on it when I put weights on it haha. Never really focused on viper style press. I think I tried it when I started but it didn’t feel right then. Goal was to work up to between 125lbs and 150lbs for ten singles done EMOM style. Aim for smooth reps, no excessive force. These felt like they went well. But the weight is still light. Didn’t feel the off putting feeling I felt back then. Maybe I just know what I’m supposed to be doing now. Good drive off the hips. Got off balance on one rep and had to put my one foot forward to keep balance. From there, on to chest supported rows. These are improving at a good clip. Light warm-up with plan to work up over five sets to a smooth 5rm. I made a gamble for a big jump and it paid off. I had thought the shoveling would have hampered me but I hit the big number I wanted. Back up to over 3 plates on this and when I first tried these after so long I couldn’t budge 2 plates. Last thing for the workout was dead floor presses. Four sets of five reps with the weights based off percentages of the 1rm I achieved at the end of the last cycle. Essentially lead to a top set of five that would 10lbs more than my best last cycle. I had no doubts I would get it. No psyche up need to hit this weight and I easily had more reps in the tank. Home to eat pot roast and try to get some more sleep.