May 9, 2017 – Week 10, 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

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

Chest Supported Rows
150x10
210x5
240x5
270x5
300x5
330x5

Dead Floor Presses
45x10
95x5
137.5x3
190x3
240x3
292.5x1
310x7 PR+15lbs

Stretching

Comments: This was going to be an interesting one. Not because I didn’t think I could do, just a matter of if I could put in my best effort. On Sunday, I spent about 2.5hrs digging a decent size garden with a shovel and hoe for my mother. Kind of lost track of time and a blister or two on my hands. With my injury (pretty much three days from that date last year) I wasn’t able to do any yard work. I like being able to do things like that with my body. Especially frustrating when I’m trying to always improve on the day before. So good bit of effort that day but I made sure I ate a healthy amount of excess food and a massage haha. Upper back and triceps were sore so who knows what was going to happen with this workout. Warmed up on the AMT. My right kneed didn’t like it at first but that went away within 20 seconds. Heart rate only up to 147bpm. Calf work went well. The difference in difficulty between the two sides felt quite present this session. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches. Biceps stretch felt good and upper back liked the band rows. More hip aches in the regular style box touches versus the sumo style this time. Hip airplanes still a work in progress. I was better with balance on my weak side this time and only lost my balance once. Strong side I still try to stand up too much. I thought I had fixed that. Weight work followed. Essentially the same session as last time but more weight. Started with viper press work with light dumbbells before going to the log. Still some hesitation on these after the biceps thing from several weeks ago but probably for the best that I don’t lift the weight without purpose. Haven’t had the biceps issue for about a week now so that is good. Slight adjustment with the log once I got to it. Rather than having the handles facing straight up to the ceiling, I had them tilted away from my body. This is the same way I did log work working for Nationals two years ago with the log that didn’t have cut-outs that allowed for people to brace the log on the forearms. The rational for doing it this way was different as the plan was to try and get the log to hit higher on the body as I roll my body under it for the drive to lockout with the hips. Definitely felt like I was getting a good bit of power through the lifts on the sets up to the working weight. Working weight for ten singles done EMOM style. I was not a sweaty mess this session and I had no doubts I wouldn’t get the sets. Pretty tough, can’t really pinpoint which ones were the best. Maybe the fourth set. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Continuing to just add 10lbs to this each time. Still going strong. Less hesitation going for the weights. Finally for the session, time for dead floor presses. I had to wait a little bit so I did another set to warm-up for the first working set. Same sets with slightly higher percents as last time. Last set before the max set was slightly less than the max rep set weight from last time. Did that with no wraps and it went up easy so I knew I had to put in the work on the max set. Took to heart that I need to start getting a little “excited” with the lifts and since this is a max rep set and I don’t need to worry about a spotter, it was a good opportunity. Surprised myself with matching previous sessions reps with 15lbs more. Legitimately a PR which has been a long time coming since this is the first that is counting towards my pre-injury lifts. Got way to end the session. Home to stretch and eat.