April 4, 2017 – Week 5, 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

Incline Bench Presses
45x10
100x5
142.5x5
185x5
230x5
2 Second Pauses
230x5

Chest Supported Rows (1 second holds)
100x10
190x8
190x8
190x8

Circus Dumbbell Clean and Presses (3 stage 2 second pauses)
Plate Loaded Dumbbell with Fat Gripz Extreme
20x5 R
20x5 L
50x3 R
50x3 L
70x2 R
70x2 L
90x1 R
90x1 L
100x1 R
100x1 L
110x1 R
110x1 L
120x1 R
120x1 R
120x1 R
120x1 R
120x1 R
120x1 L
120x1 L
120x1 L
120x1 L
120x1 L

Stretching

Comments: Last few days no SI joint issues but they came back a little bit today. This week has been stressful work wise and it looks like this month will be more of the same too. Sleep hasn’t been the best so I need to get that sorted out ASAP so that I can put my best foot forward in both work and training. Warm up on the AMT. Other than some SI joint aches, it felt alright. Heart rate only got up to 157bpm. Calf work followed that per usual. Continuing to decrease the two leg variation and increasing reps on the one leg style. Felt about the same as doing only three sets back to back last week. Slight change with box touches, having conventional style first then followed by sumo style. Possibly to see if that helps with SI joint issues as sometimes there is an ache with the sumo. Felt alright doing it in reverse order, will have to see if that is consistent over the next few sessions. Hip airplanes after that. Just one set but for more reps. Again, still working out the kinks in form on these but I think I’m getting better at them. Still some balance issues (even with support) on the “weak side”. I’m sure it will come with practice. The balance will probably benefit the “weak side” too with my calf muscles. No issue with getting the incline bench this session so I pounced on it haha. Lower back was little achy but it felt more muscular than nerve related pain. Like floor press has been, sets based off of percentages. 4x5 and then a set of five with pauses. My pauses are pretty strong compared to my incline regular style so my top set of five on both styles came to be the same this session. I could have lowered the weight but I felt like the top set of five with the regular style didn’t take that much out of me. I didn’t even wear wrist wraps on that set and only had a slight slowdown locking out the weight. Pauses were going well until a couple came really close to me while I was lifting and they were around my stuff and my camera so I was bit distracted. Of course they blocked most of the last two reps which were the tougher of the reps (stilly trying to press explosively). Lockout is always tough but I was a little distracted with the commotion. Also could be the sleep thing. Quickly moved on to chest supported rows after that. Light weight with holds at the top each rep. First set felt the toughest and got easier as I did them it seems. Trying to keep the rests somewhat short. Circus dumbbell work to end the day. I say end the day but this always takes time adjusting the weights haha. Still doing pauses, holds and using push press style. This time, working up to certain percent of the top single on these so far and then five singles each side done EMOM style. Not strong enough to use the empty circus bell at this point. I was free to do my own jumps in weight and I did some reps with the lighter weights. This was getting exhausting and it felt tougher than it has previously. I did notice that I was generally getting the dumbbell into position for the press from the shoulders with less wasted movement. Right side with the working weight was pretty tough. I got out of position on the third rep with that side with racking the dumbbell on my upper back so it was closer to my parallel grip tucked position that I’ve gone to in the past with that side for pressing. It went up but I want to get my form like my left side as the larger dumbbell handle becomes an issue when tucked as my thumb strength becomes the limiting factor in keeping the dumbbell from staying in my hand at lockout. Left side was also tough but not as tough as the right side. While I’m close to what I could do for a single if I did them with my competition style, I still got a ways to go to get into competition shape. Shoulders a little raw from these haha. Getting over 60% on most of my event training exercises (that have been tested at this point) so coupled with by about 90% on upper body and 70% on lower body progress is still good and I got time. Got to remember I was inactive for 7 months and only been back a little over 4 months. May need to bring a back-up shirt with sweat from these workouts now haha. Home to stretch and eat.