June 27, 2017 – Week 5, 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

Incline Bench Presses
45x10
95x2
145x2
195x3
245x2
295x2
265x2
1 Second Pauses
225x5

Chest Supported Rows (1 second holds)
150x10
240x8
240x8
240x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
40x1 L
40x1 R
70x1 L
70x1 R
90x1 L
90x1 R
100x1 L
100x1 R
110x1 L
110x1 R
120x1 L
120x1 R
Circus Dumbbell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L PR+10lbs
150x1 R PR+10lbs
(competition style)
160x8 L (under a minute) PR+2 reps
160x8 R (5 under a minute, 5+[1/1/1])

Stretching

Comments: Still got cold and/or allergy stuff going on. I was fully expecting my upper back to be all tight and seize up like two weeks ago but nothing so that is good. Getting used to it as I thought I would. Biceps and lats tight from Saturday training. Got some bruising on the lower abs from keg carry. More so on the right side. Guess I still favor that side. Right side of lower back felt tender (not pain, muscle soreness). Warmed up as per usual on the AMT. Heart rate got to 156bpm. Easy calf work and then into box touches and band rows with biceps stretch again. Shoulders felt good with the stretch. Hip airplanes went alright but I did lose my balance on a rep or two so kept at it to get good reps. Incline bench to start off the lifting. As it has been the past few sessions, working up to a top set and then doing down sets. This time, the goal being doubles. I took bigger jumps and I wasn’t sure if I should go for 285lbs or 295lbs. I overestimated my abilities and went for 295lbs. I got the reps but they weren’t of the quality I was aiming for this time. Butt came up on the first rep and was really up for the second rep (couldn’t fail now, in too deep haha). Second set with the reduced weight was better. No issues on that. I went up more than suggested with the pause benches as it was easier to just drop things down to two plates a side. Pretty good, just slowed down on the last rep to lockout. Chest supported rows with static holds after that. Back was better this time around and I had to make up for it so I went with the weight I was supposed to do last time. Got easier as I did the reps. Not sure why it is with all the holds. You’d think it would get tougher. Circus dumbbell after that. This exercise is a time vampire haha. Same as last time working up in singles with the push press pause and hold method until I got to the working weight to use my competition style. Goal being to do AMAP in 60 seconds with my stronger side with a set percent of my 1rm (so far) and then match it with the lagging side with no time limit. Got up more weight on the paused push press version for a 20lbs increase since I started on both sides. I feel good for more. I feel these have really helped me. Then came the competition style set. Burping uncontrollably from being nervous. I was worried that I’d have issues with breathing due to the cold/allergies. Surprised myself by doing better this time. Pacing was better and I had no missed reps. 10lbs and an extra rep. Got six reps in 30 seconds and then paced the other two over remaining time. So very pleased with that. Not so easy on the lagging side. I had no time limit but it was tough. I got five and missed a sixth within 60 seconds. Took about two more minutes to get those remaining two. I notice how much more I have to grip with that side to control compared to my stronger side. Thumb gets hit hard. I had two misses to go with the eight reps. Right biceps was definitely tight and feeling the strain on that set. Just tried to get my breath and composure and get feeling into my hand as quickly as I could to continue the effort. That was exhausting haha. Another late night and home to eat recovery burritos, stretch and sleep.