July 18, 2017 – Week 8, 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

Dead Floor Presses
45x10
95x5
135x3
185x1
225x1
275x1
320x1
370x0
370x0

Chest Supported Rows
120x10
200x5
230x5
260x5
290x5
320x5

12” Log Clean and Strict Presses
90x1
110x1
130x1
150x1
170x1
170x1
170x1
170x1
170x1

Stretching

Comments: Definitely tired. These weeks of hard training are accumulating and hitting hard. I’ve forgotten how the peak can be. Been thinking about the competition a lot as of late. Even when doing relaxing activities like walking I’m visualizing the day. I’m nervous even thinking about the event session at the end of this week. Still sore and tight in upper back, mostly the left side. Warmed up on the AMT. Heart rate got up to 156bpm. I felt fairly relaxed on this. Calf raise work after that. Calves were tight. Then on to box touches, band rows and biceps stretch. Box touches were ok but felt the upper back when I touched the box. Rows were easy, stretch felt good on the shoulders and biceps. Trying to get the tightness in the left side of upper back to chill out. Hip airplanes were ok. I lost balance on one rep on both sides. Then the lifting. Change up with the dead floor presses first. Plan being to work up to 1rm. But stuff felt heavy. Right wrist was aching. I was aiming for just a little bit more than last time. But that wasn’t happening today. Able to get weight off the pins but just couldn’t get it to the point where my triceps could lock it out. Really pissed off about it. I rested a good bit and gave it another shot. Maybe a little closer this time but same result. Tried to push it out of my mind and finish up the rest of the workout. But it really was pissing me off. Chest supported rows after that. Lighter stuff this session. Trying to pull reps explosively with plenty in the tank. Goal achieved. Still not happy about the floor press. Maybe I was thinking that weight was a forgone conclusion that I’d get it as I was thinking too much about the last workout this week. On to the last item, log clean and strict press. Plan being to work up to about 70% and do some singles. Felt better than I expected. Was having some issues keeping my upper back locked on the initial pick up for the clean with whatever is going on with the left side. Nice and smooth reps. Some SI symptoms but nothing really noticeable. I think it was more so if I had too much backward lean. Home to stretch and eat burritos. Got to stay focused and get rest.