June 6, 2017 – Week 2, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

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
120x1+1
140x1+1
160x1+1
180x1+1
200x1+1
220x1+1
240x1+1
Clean and Push Presses
260x1
280x1
300x1

Chest Supported Rows
110x10
160x5
210x5
260x5
310x5
360x5
325x5

Dead Floor Presses
45x10
95x5
135x5
185x5
225x5
275x5
315x5
285x5
Close Grip (2 Second Pauses)
252.5x5

Stretching

Comments: Shoulders were achy the past two days. I apparently still get stressed out in social situations and had been tense the whole time and I didn’t “relax” until I got back home. There was no reason to be that worried haha. Warmed up on the AMT. Heart rate got up to 151bpm this time. I had been trying to get to bed early the past few days so I think that helped. Calf work after that. Miscounted and did one more than I planned to do on the one leg style. Kind of a good thing as that means it isn’t as much of a struggle for my lagging side to get the higher rep ranges like it has been the past two weeks. 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. It would then be band rows but I misplaced the band so I just ended up miming the movement. Biceps stretch felt really good this time. Hip airplanes were the best they have been as far as balance. I didn’t lose balance on any rep. Weighted exercises followed. Log press to start and it was a bit different than the past sessions. Warm-ups with dumbbells for log viper pressing as has been the case. Things got interesting once I worked up to the log. Still doing viper presses but adding a push press as well. Viper press the first rep, bring the log back to my chest and then push press another rep. Going up 20lbs a set aiming for about 90% of my viper press max and then going to clean and push press singles after that to a conservative single (no grinders). The push press part of this was going to be interesting. Topped out at 240lbs on the viper press (not a max but tough enough) and the push press was still comfortable. I figured that I would be topping out on push press at 280lbs since I’ve only gone up to 255lbs on log this whole time. Cleans were tough but I felt surprisingly steady with the log on my chest for 260lbs and 280lbs. 280lbs was way too easy to end the log press session. I hadn’t even thought of the possibility that I would be comfortable enough to try 300lbs this early in my training. I’ve hit this kind of weight and above 5-6 times in my life with a clean (best being a double at 2015 Nationals) and always with a big psyche up. The psyche up wasn’t there this time and I didn’t need it. The clean was tough and it kind of rocked me back a little so I had to catch myself and brace my lower body. I wasn’t sure I could get it even at that point but once I came out of the dip from initiating the leg drive, I knew it was going up. And it wasn’t a grinder. Really surprised with that. Only 10lbs of my 1rm and I feel I could probably have hit that today. Glad to know that I’m not super far behind on my two arm event pressing. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Big jumps again, trying to move fast until the top set. Getting tough haha. Then dropped by 10% to do another set of five to finish things off. Last exercise for the session was dead floor presses. Similar to incline bench with the plan being to work up in sets of five to a top set of five and then do some down sets. I wanted to do 3 plates and I just did quarter, plate, quarter jumps. Set before might have been a bit much as 3 plates was quite tough haha. I was trying to move pretty quick up to that set. Then dropped to 90% for another set of five. Pretty tough just to get that one off the pins haha. Then another 10% for another set of five but with a close grip style and pauses at the bottom on each rep. Upper body understandable thrashed from this. Going to need to keep the food and sleep up to keep up this effort.