July 11, 2017 – Week 7, 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
95x5
145x3
185x1
225x1
265x1
305x1

Chest Supported Rows (1 second holds)
120x10
210x8
210x8
210x8

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
(competition style)
150x1 L
150x1 R
160x1 L
160x1 R
170x1 L
170x1 L
180x4 L (under a minute) PR+5lbs
180x2 R (under a minute)

Stretching

Comments: More achiness in the SI joint area than I would like but it isn’t debilitating. Still doing everything I normally do; just pops up and makes itself known time to time. Warmed up as per usual on the AMT. Heart rate was up to 161bpm so I bit elevated. Easy calf work and then into box touches and band rows with biceps stretch again. Rows and stretch felt good. Hamstrings felt tight. No issues with balance on the hip airplanes . Goal of the session was to prime and be warm and put my all into the dumbbell. Incline bench to start off the lifting. Big jumps up to a conservative single. All lifts up until the last one I felt slow unracking the weight. Butt came up on the top one. I think that was more just trying to get it to lockout quicker. Hard to fight that urge. On to the next one. Chest supported rows with static holds after that. Reduced the weight a bit as just getting things warm. Then circus dumbbell after that. Plan for this session was to work up in singles with the holds and pauses and then switch to competition style when I felt I was using too much effort on the other style with the goal being contest weight for the working set. I’d remiss to not mention that there was middle school aged girl in the stairwell singing most of the workout in the hallway. Stuff felt tough by 140lbs so I went with the competition style after that. Weight was moving well on my left side, some slop on the right. Last “warm-up” on the right I missed the first attempt and had to give it another try. Very warm, sweating a lot. Wiped my arms down with paper towels and chalked up my shoulders and both sides of both hands. Top set was contest weight. Enough weight to put the caps on my dumbbell, making it even larger. Went up well on the left the first rep. The recleaning was the part that was taking a bit out of me. I got three consecutive reps before I missed one. Got another one and rested a bit before trying for a fifth. I went too soon as I still had time and missed it. I feel I can get a fifth rep here. Small PR on the weight for this many reps. This was a big jump from the previous sessions with the reps. There is room for improvement but still good. Can’t say the same for the right side. I missed the first rep and only managed to get a total of two reps. I made several more attempts over several minutes but I was just burning myself out. My grip from the sweat was making it hard to shoulder the dumbbell to the right spot with enough stuff left to push it to lockout. The plan had been to match reps but that wasn’t happening tonight. Still putting in the work. My dominant side is at least on point and it will be the one I’ll be using at the show (assuming no mishaps). Another late night and home to eat recovery burritos, stretch and sleep.