March 7, 2017 – Week 1, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Incline Bench Presses
45x10
95x5
145x2
175x2
205x2
235x2
265x2
2 Second Pauses
215x5

Chest Supported Rows (1 second holds)
100x10
170x8
170x8
170x8

Circus Dumbbell Clean and Presses (3 stage 2 second pauses)
Regular Dumbbell with Fat Gripz Extreme
10x1 R
10x1 L
20x1 R
20x1 L
30x1 R
30x1 L
40x1 R
40x1 L
50x1 R
50x1 L
60x1 R
60x1 L
70x1 R
70x1 L
80x1 R
80x1 L
90x1 R
90x1 L
100x1 R
100x1 L
110x1 R
110x1 L
120x1 R
120x1 L
Circus Dumbbell
130x1 R
130x1 L

Stretching

Comments: Back at it. No stops. Have a full 12 weeks of training under me with no real issues. This next cycle is picking up right where the previous one left off. Made sure I was good to go by getting a deep tissue massage the day before. Also up to three shakes a day, which is what I was doing before I got injured. Felt ready to go. Warm up on the AMT. Felt good and easy. Heart rate only got up to 156bpm. Calf work to help get them primed. Trying to get the left one to wake up but it will be a long process. Not as tight in the right as I have been. I was a little worried with how the hamstrings would be after the massage on box touches but no issues. Incline pressing to start off the weights. Plan was going up in jumps to a top set of two over five sets. I was only going to go up a little bit but I felt good so I went big. I just wanted to do more than bodyweight. I got a spot for the top set. I got the reps but nowhere near as good as the form should have been. No uneven lockout but butt came off the bench on the second rep. Lockouts felt tough. A set of five with pauses after that. Aim was to be moving it explosively and try for a little more weight than I did last time. The weight was fast off the chest but definitely slowed the last inch or so to lockout. But it moved fast haha. Chest supported rows after that. Lighter weight but working on pulling with the back and shoulder appropriately. I had wanted to do two plates a side with how strong my back has been feeling one these but I knew after the warm-up set that in order to get the hold at contraction each rep with no issues, I had to lower the weight. I think the last set was the best one. Then came something I was looking forward to; circus dumbbell. Well not at the start. Started with 10lbs and went up 10lbs a set. Working on getting used to the movement again and getting the rack position right on both sides. Pause on the shoulder for two seconds, pause at the bottom of the dip for two seconds and then hold at lockout for two seconds. And no jerks, pure push press. I had told myself that I wanted to work up to at least my empty circus dumbbell. The gym was pretty crowded so I was in one part of the gym when it was light but I moved closer to the dumbbell rack as carrying the dumbbells across the gym was getting tedious. As the weight got heavier, I noticed a few things. My normally strong side (left) definitely didn’t feel as stable at lockout as in the past. I also noticed the my left oblique was pretty tight as well as the lower back on that side. Finally, my calf on that side definitely has no fight a bit more to keep myself under the weight. I got through the regular dumbbells with the fat grip and went for the empty circus bell. It had been so neglected in my absence. It truly is a different beat with the length of the handle and diameter of the bells. It was tough to get it on both sides so I knew it was time to call it there. I’m about where I thought I’d be for the circus bell, just need to get comfortable with the implement again. Home to stretch, eat meatloaf and relax.