June 20, 2017 – Week 4, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

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 Presses
Viper Presses (Dumbbells)
10’sx10
20’sx5
30’sx5
40’sx5
Viper Press + Push Presses (Log)
100x3+2
Clean and Push Presses
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
300x1
320x0

Chest Supported Rows
100x10
170x5
220x5
270x5
320x5
370x5
332.5x5

Dead Floor Presses
45x10
135x3
185x3
235x3
285x3
335x3
302.5x3
Close Grip (2 Second Pauses)
262.5x5

Stretching

Comments: Humid. Weather hasn’t been as beastly hot as last week. Air conditioning wasn’t working at work the day before and part of the day today. Can tell if I’m still dealing with getting over the cold or if it is just seasonal allergies now. Shoulder and upper back issues still present but it feels a lot better and feels like it will go away in due time. Warmed up on the AMT. Heart rate got up to 153bpm this time. Not bad. Easy calf work after that and 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. Band rows went well. Stretch felt better on the second set as I was able to get a better area to stretch that time. Hip airplanes were ok. I lost balance on one rep each side so I did them until I got enough good reps. Then the lifting. Log press as it has been. Same warm-ups as last time but only doing singles for push press. Going up 20lbs a set aiming 1rm. Time to see if lightning would strike twice. I hadn’t been expecting to hit 300lbs last time so I felt some pressure to get it again and try for more. Cleans felt better this time and Felt like I was keeping a rack position better with my elbow up. I noticed no dropping of the elbows on any set. I was fighting the urge to retch the whole session as I was nervous. In spite of that, I hit 300lbs with no issues and gave 320lbs a shot. I gave 320lbs a shot but not today. Didn’t feel impossible. Just felt heavy but not so much that I was uncomfortable. It will come. Burst out in a cold sweat as I usually do after a miss with a max single attempt. I don’t like missing lifts. But I know this will improve as I already felt improvement with the log from just the previous session. Got to remind myself that two weeks ago I hadn’t even thought I was anywhere close to 300lbs on log and now I’ve hit it twice with something still in the tank. 320lbs would have been a 10lbs all-time PR. No doubt I’d match my current all-time best, just need to get stronger. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Went heavier than planned. I think it had to do with missing that last long lift and for not being able to go heavier last week with my upper back and shoulder acting weird. Top set is definitely a tough one with the big jumps. Same as last time, 10% off that one for one more set of five. Last exercise for the session was dead floor presses. I had to wait a bit to use the power rack. So I was going slow on the rows near the end and still ended up waiting a bit. Triples up to a top set and then 90% of that for another triple and then drop down to a little more than I used last time on the paused reps for a set of five. 50lbs jumps as I had a weight in mind. When up easier than I expected, probably could do it for five reps today. Then dropped to 90%. Again, kind of false started the first attempt to get it off the pins haha. Pause set was pretty easy after that. Home to stretch and eat.