May 2, 2017 – Week 9, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

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)
BWx7/7

Incline Bench Presses
45x10
80x5
115x3
155x3
200x3
240x1
255x7
2 Second Pauses
215x7

Chest Supported Rows (1 second holds)
110x10
210x8
210x8
210x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 R
40x1 L
70x1 R
70x1 L
90x1 R
90x1 L
110x1 R
110x1 L
Circus Dumbbell
130x1 R
130x1 L
140x1 R
140x1 L
150x1 R
150x1 L
160x0 R
160x1 L
172x1 L
180x0 L

Stretching

Comments: Little apprehensive going into this workout. Body took a beating from the previous workout. Left side of lower back still tender and right knee is as well. Feeling a little better each day but it is enough to give me pause. It was a lot of effort on Saturday with the farmer’s walk mishaps. I put in entry for the contest in August and I’m always a little worried when I commit this far out as things can happen. Been working on getting good amount of sleep to help recovery. So on to the workout. Warm up on the AMT. Not noticing the biceps tugging like previous weeks so that is a positive. Heart rate did get up to 160bpm. Then calf work. Slight increase in the reps for the one leg style. Not much difference with the rep increase but still the disparity between the sides. Box touches and band rows with biceps stretch again. First time with regular and second with sumo. Aches in the hip on the first style but nothing really on the second run. May just have been from getting warm. Rows and stretch felt good. Hip airplanes are still a challenge. Another rep per side. I think these helped a little with the lower back tenderness. Possibly irritated nerve. Then weights. Same plan with incline as last time but higher percentage of 1rm for the last set. Felt good, just shy of what I hit last time for reps with a good bit more weight. Happy about that. Just added a little bit of weight to the paused set to ensure it was controlled and moving quick. Then the lighter variation of chest supported rows after that. Still feeling good on these. Then on to circus dumbbell work. Plan being to work up to a conservative max with each arm with contest style. So wrist wraps, belts, jerk and chalk on shoulders and hands. I was worried my knee was going to hold me back but it didn’t. Bigger jumps to get to the big bell quicker. Pretty obvious that my left side is better with dumbbell. Put on full gear for 150lbs. That just rocked my body that first go with it. Hard to stabilize it. I haven’t really gone this heavy with this positioning of the dumbbell for my right side before. Always tucked due to weakness holding it there. Went up pretty easy with my left. 150lbs is probably the conservative max I needed for the right side but I thought that maybe I was just shaking off the rust and tried more. Almost but not there yet. Had a little bit of a struggle stabilizing lockout with 160lbs with the left. Definitely something I was lacking in training as I had been in the past just getting the weight locked out briefly and then returning to the ground without squaring my stance. I knew I could do better and put more weight on. I mimicking the motion of the lift before lifting it and while it felt heavy on the shoulder, I launched it up and stood up with no issues. It felt so much easier than 160lbs did. I was happy and wanted to review it so see what it looked like on camera but apparently the video card memory had filled just as I was starting to drive it off my shoulders. I’ve ordered a new memory card with four times as much space so this won’t happen again. With how 172lbs went up, I thought that 180lbs was going up with some in the tank. I deleted a video to get room and gave it an attempt. I lost tightness and it shifted on my shoulder and I couldn’t recover. Still happy to be this close to contest weight. Hopefully I continue to recover and play it smart. This ended up being a late night with all the changing of weights with the dumbbell. Home to stretch, drink some weight gainer shakes and hit the hay.