April 11, 2017 – Week 6, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx10

One Leg Leaning Calf Raises
BWx5/5
BWx5/5
BWx5/5
BWx5/5

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Hip Airplanes (supported)
BWx5/5

12” Log Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx5
40’sx5
Log
100x3
125x1
150x1
175x1
200x1
200x1
200x1
200x1
200x1

Chest Supported Rows
100x10
190x5
220x5
250x5
280x5
310x5

Dead Floor Presses
45x10
95x5
140x2
172.5x2
207.5x2
240x2
275x2
310x2

Stretching

Comments: Been working at getting more sleep the past few days. Averaging 8hrs a night so far so that is a plus. Will be tougher on days I workout though. Feels like we had about two weeks of Spring with the weather and now it is Summer. Warm up on the AMT. Heart rate at 161bpm but dipped down to 156bpm right after I got that reading. Calf exercises followed that. A little tougher than last time on the one leg stuff. Box touches felt good on the hamstrings. No hip aches. Best I’ve been able to maintain my balance on the hip airplanes. Still need something to keep my balance still. I think this is the first time I was able to notice there was a difference in how the one side moved compared to the other. The injured side was stiffer, slower. After the light stuff, on to working with the weights. More viper pressing. Same warm-up with the dumbbells. Things felt alright until the last set with the dumbbells. On the third rep of that set, I felt a pull/cramp in my left biceps. Definitely made me have concerns and I got thrown off my grove on the next rep as I assessed things. I think it my biceps got worked really hard on stone of steel on Saturday. I’ve been doing massage on my off days for a few minutes so I had hoped that would be enough for recovery post workout. Only thing I had felt prior to the workout was some tightness in the left front deltoid. So I proceeded with the rest of the workout with caution, keeping an eye on it with the log. No balance issues on the warm-up sets with the log like last time. I knew what to expect. Similar to last session with increased the weight with the aim for five singles done EMOM style. I had more sets to work up to the working weight and I think that helped. Aim for smooth reps as before. Working weight was the top weight from last time and it felt similar to the weight I used for the EMOM from that week. So despite the biceps issue, log stuff went well. Then on to chest supported rows. Again, very cautious with how I pulled to not bother the biceps. Same as last time with a light warm-up and then going for a comfortable 5rm. Again, I had more in me. Last thing for the day was dead floor presses. I definitely was treating these as an afterthought since I’ve done this kind of weight before. However, that was fresh so I probably should be treating the weight with more respect. I was trying to move through this part of the workout at a good pace. Still working off percentages from 1rm of last cycle. I did notice at 240lbs that my tightness didn’t feel as good as previous sessions under the bar so I definitely had to adjust my effort. Top double was harder than I would have liked but definitely good for at least one more rep. Hope to stretch and eat recovery burritos. Both biceps sore. Need to keep an eye on them as I don’t want a pull.