September 19, 2017 – Week 6, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Bench Presses
45x10
95x7
135x5
185x5
225x5
275x1
290x5
315x5
Narrow Grip
280x5

Chest Supported Rows (1 second holds)
100x8
150x8
190x8
240x8
280x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: SI joint had been aching the past few days. Just everything was aching the last two days. Bruise on my left hand, knees aching and still tight lump in the left forearm. No amount of sleep seemed to be helping to ease the aches. But didn’t want to take ibuprofen. Doing the McKenzie press-ups seems to be helping though. But stuff felt good today. Warmed up on the AMT. Topped out at 152bpm. Calf raise work after that. Felt alright, no real issues. Box touches were alright. Knees ached a bit on the squat therapy at the start but better than I was expecting with how achy things have been since last event day. Hip airplanes were good. They felt good on the hips. Band rows and biceps stretch after that. Stretch still feeling good and band rows felt easy compared to how they felt on Saturday. A set of push-ups to finish off the light stuff. More effort than I would like but still good. Started things off with bench press. Bench that was adjustable downstairs was in use so I went upstairs. Initially, the goal for this workout had been to work to a 5rm. That got changed since I didn’t go as planned last bench session. Bringing bench grip back to what I feel comfortable with and set reps and weights up to what I felt would be a strong and powerful set of five. Normal bench grip is pretty much what I was doing for narrow grip. Things felt smooth today. The single with 275lbs felt like a speed rep. The expected weight for my set of five was 290lbs. It went easier than expected. Spotter said it looked easy. I wasn’t expecting it to be that easy. Now the question was if that was where I stopped things. I felt compelled to do three plates again for redemption. I didn’t want to do something that would cause me to overdo it. But I went for it. So much easier this time. Little slow down at the end but definitely good for more reps. Really pleased with that. Just would have been nice if I had figured this out last time. Then to finish up a set of narrow grip bench. So this was even closer grip. Just a little more than last time and it went pretty well. On to static hold chest supported rows. 8rm for this time. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time here too. Much the same as last session in that it gets tough after the first three sets. I knew I was going to get the top weight I had in mind after the second to last set. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Cleans to the right side felt off. I might have been rushing things since I didn’t have to pause right at the shoulders. No ugly stuff during the actual EMOM dumbbell heavy stuff like last week. Definitely tougher on the right side. The reps went up easy and smooth with my left side. I wore a hard belt this time as I didn’t want to over stress the SI joint. Finished up with band triceps. Felt pretty good. Home to stretch and eat.