May 23, 2017 – Week 12, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx46/46

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

12” Log Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx5
40’sx5
Log
100x3
130x1
160x1
190x1
220x1
240x1
255x1

Chest Supported Rows
100x10
150x5
200x5
250x5
300x5
350x5

Dead Floor Presses
45x10
95x5
135x3
185x1
225x1
275x1
315x1
365x1 PR+20lbs
2 Second Pauses
275x7

Stretching

Comments: Last week of this training block. Had to have my usual end of training cycle deep tissue massage a week early with the holiday next Monday. Burritos and massage should get me ready for training hard. Temperature has thankfully cooled a bit for now. Warmed up on the AMT. Heart rate got up to 160bpm this time. It has lower but shot up by a bit right at the end. Calf work after that. My one leg had issues with reps this time and I had a few false starts. Other side easily got the reps when I was done. Hopefully my lagging side does a better job next session. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches as I have been doing. Shoulder tightness on the biceps stretch was evened out and I think that had to do with the massage the day before. Hip airplanes still a work in progress. Balance was better and I think this was the first time I really felt like I was getting the hip on the standing leg to “open” while doing these. Weighted exercises followed. Warm-ups with dumbbells for log viper pressing as has been the case. Using the tilted forward style on the log as last session. Goal for this workout was to work up to at least 240lbs with set weight jumps and then if feeling froggy, make up to two more small jumps in weight to a conservative max for the day. No super grinders or helicoptering lockouts were the instructions. Light weights were flying up this session (despite the dumbbells feeling slow). I knew that if I wanted to put in a max single, I’d need to reintroduce the support gear like I have been doing. Can’t just throw it on for the top weight as the belt could make things tougher with breathing and getting into position to have it even benefit me when I would need it. Reacclimation to the belts and wrist wraps was a success. 240lbs went up without much of a struggle but I felt that I really only had one more lift there above that weight unless I took really tiny jumps. I finally settled on going for 255lbs for the last lift of the day. I hesitated on starting the clean from the lapped position but it did go up. Slight hitch in the drive through with the upper body taking over but it wasn’t a grinder or sloppy rotating disaterpiece. So a success there. Strength not quite there to make this a viable alternative for log for reps but the framework is there as I get better. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Bigger jumps up to the top weight so I started out a lot lighter to ensure that the top weight wasn’t a massive jump from what I was doing. Top set was 20lbs more than last time but still doable. Most I’ve done on these weight stricter form (not just using heaving motions). Last exercise for the session was dead floor presses. I had to wait about 20 minutes after I finished rows (I was taking my time putting the weights away before that too) for the power rack to be available and it was getting late. I did the bare minimum I needed to warm-up and went “quarter-plate-quarter” for singles to get to a max single for the day. Stuff felt heavier than I would have liked but I had a goal in mind for a minimum increase with how these have been going and I wouldn’t be denied. 365lbs was very slow but it finally went up to lockout. I wasn’t done just yet as I had to do a down set with pauses like I have been doing for incline pressing. Drop a plate off the weight from each side and went for 5-7 reps. I always aim for the higher rep range with the weights. Definitely not explosive like incline version but putting in the work. Home to stretch and eat a large burrito and a dozen eggs.