April 18, 2017 – Week 7, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx6/6
BWx6/6
BWx6/6
BWx6/6

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx6/6

Incline Bench Presses
45x10
80x5
115x3
155x3
200x3
227.5x1
242.5x8
2 Second Pauses
210x7

Chest Supported Rows (1 second holds)
100x10
200x8
200x8
200x8

Circus Dumbbell Clean and Presses (3 stage 2 second pauses)
Plate Loaded Dumbbell with Fat Gripz Extreme
35x1 R
35x1 L
65x1 R
65x1 L
85x1 R
85x1 L
95x1 R
95x1 L
105x1 R
105x1 L
115x1 R
115x1 L
125x1 R
125x1 R
125x1 R
125x1 R
125x1 R
125x1 L
125x1 L
125x1 L
125x1 L
125x1 L

Stretching

Comments: On to the second half of this cycle. Still watching the left biceps/shoulder/pec thing. Not painful, just noticeable as it has been. Warm up on the AMT. Feeling my left biceps moving while doing this but again, just noticing things. Heart rate only got up to 156bpm. Then calf work. Slight increase in the reps. Didn’t really notice a difference so that is good. Box touches and band rows with biceps stretch again. First time with regular and second with sumo. Felt ok. No aches in the hip. Keeping the rows and stretch in for now. Hip airplanes are still a challenge. Another rep per side. Each time I’m trying to make corrections from the previous session. My strong side I tend to try and stand up rather than stay at 45 degree angle. Some balance issues but I recovered. Weighted exercises followed with incline bench leading it off. A bit different from previous sessions. Warm-up/accumulation sets at a set percent of 1rm and then doing a set percent for a max rep set. I messed around with the plate combinations to warm-up (using bumper plates) and then switched to standard type load for the max rep set. I didn’t feel like I was going to be putting up good numbers leading up to the top set. Thankfully, I was wrong as I hit close to what my preinjury best is for this rep range (about 12.5lbs) and I feel like my form is probably better (minimal air hump). Then dropped the weight a bit for paused reps. Went for more reps with this as maxing out on reps was certainly going to make trying to beat my 5rm on these too tough haha. After incline, on to chest supported rows. Lighter variation with holds at the top of each rep. No biceps issues. As long as these feel good and I can maintain the form and control, the weight will keep climbing and benefit when I got heavier without the holds. Circus dumbbell work last thing for the workout. I brought the copper infused sleeves in case anything acted up in my biceps. Plan was the same as last time, working up to the goal weight and then doing EMOM for 5 singles each side. I modified the warm-up from last session more to cut down on the number of times I ended up cleaning the bell. Again, trying to avoid excess strain on the biceps and shoulder so singles all the way up. I was really surprised with how well I was getting the clean to the shoulder and having the dumbbell get into the sweet spot on my traps. Granted this is still under 70% of contest weight, it feels like an improvement and I know that once I start doing jerks as opposed to push presses, the weight will be doable in due time. Little increase from last session, just shy of using the empty circus bell. Maybe next time. First two singles with the working weight on the right side were terrible on the press. Still better than it felt last time for those first two singles. Something clicked after that and the weight went up smooth the remaining sets. I think the fourth one was the best on my right. When I switched to the left, I just went right to it, continuing the EMOM style as opposed to taking a little breather between sides last session. Compared to the right, left felt almost effortless. Right started off hard so it is easy to pick the one that felt the best but on left, I can only pick the one that didn’t feel as easy (also the fourth single). Some tightness after I was done but no pain so that is good. Home to stretch, eat and sleep.